I'm going do something similar. Bench 3-4x week one day dedicated to OHP squat 3x week and and pull 2x week.
MESO-Rx
Anabolic Steroids
2017 training log
- Thread starter theprodgicalson
- Start date
RodgerThat
New Member
Fuck man your numbers are beastly I'm fully into this log again congrats on the 300kg pull man you're an animal
Just riding the wave my man!
Week 1 Day 2
Deadlifts
600
1 set 5 reps (rep max PR)
Speed Bench
185 bar wieght + 140-160 band tension
7 sets 3 reps
Glute Ham Raise
3 sets 10 reps
Standing Single Leg Curl
2-45's
2 sets 10 reps
1-45 1-25
2 sets 10 reps
Worked on my approach to deadlifts which i found to be much better. Rather than sitting down into starting postion, i snap into it. Forcing my hips into the bar more and getting my chest up faster. Obviously its still going to take weeks to implement this as efficiently as possibly. but they felt good. took a ton of warm ups slowly building to my top set.
i fricking hate GHR but i know it will help a ton so ill continue to do them. plan is to eventually add weight. Hams were pretty fried my the time i got to leg curls. i much prefer the standing single leg version. if you have one in your gym, try it out.
Deadlifts
600
1 set 5 reps (rep max PR)
Speed Bench
185 bar wieght + 140-160 band tension
7 sets 3 reps
Glute Ham Raise
3 sets 10 reps
Standing Single Leg Curl
2-45's
2 sets 10 reps
1-45 1-25
2 sets 10 reps
Worked on my approach to deadlifts which i found to be much better. Rather than sitting down into starting postion, i snap into it. Forcing my hips into the bar more and getting my chest up faster. Obviously its still going to take weeks to implement this as efficiently as possibly. but they felt good. took a ton of warm ups slowly building to my top set.
i fricking hate GHR but i know it will help a ton so ill continue to do them. plan is to eventually add weight. Hams were pretty fried my the time i got to leg curls. i much prefer the standing single leg version. if you have one in your gym, try it out.
The approach you have taken to deadlifts I implemented two weeks ago. When sat down into it trying to wedge myself into position, I'd drop my hips lower than what was optimal for me. Causing hips to shoot up and chest to lean forward.
Good workout. You pull Sumo or conventional?
I have been pulling Sumo since roughly December 2016. Before that i was Conventional with a few attempts at Sumo that werent long lived.
Got it.
Week 1 Day 3
Bench
295
4 sets 5 reps
SSB Squats
275
4 sets 5 reps
Seal Rows
195
5 sets 10 reps
Hammer curls
SS
Tricep push downs
3 sets 15 reps
Bench didn't feel that great until my last set. Couldn't get into a good groove. They weren't hard. Just didn't feel great. Moved good
This is the best SSB squats have ever felt. Lightweight, but felt and moved phenomenal.
Bench
295
4 sets 5 reps
SSB Squats
275
4 sets 5 reps
Seal Rows
195
5 sets 10 reps
Hammer curls
SS
Tricep push downs
3 sets 15 reps
Bench didn't feel that great until my last set. Couldn't get into a good groove. They weren't hard. Just didn't feel great. Moved good
This is the best SSB squats have ever felt. Lightweight, but felt and moved phenomenal.
How much does the SSB bar you use weigh about? Is it from Elitefts or Rogue?
Both our traditional SSB bars are older. I'm sure they're both from EliteFTS. Most of our equipment is. It weights 87lbs. So technically I was doing 277. It has the long extended handles vs the short ones.
Johnny442
New Member
The one at my gym is 65lbs. It's Elitefts
I've never used one. What is the emphasis of SSB bars. I know it gives shoulders and elbows some rest while getting in some squats.
It does that. But the huge difference is the camber on where the weights are. It's shifts the weight forward some. Making it more like a front squat than a back squat.
It can be brutal in heavier weight. The bar can and will fold you over if you're not completely braced and rigid. Definitely works your upper back. For me at least, under heavier loads.
I need to get one then. I can't achieve front rack position.
I wish my gym had one.
Week 2 Day 1
Squats
410
6 sets 2 reps
Hypertrophy bench
245
1 set 8 reps
275
3 sets 8 reps
Reverse hyper
250
3 sets 10 reps
Abs
AB roller
4 sets 10 reps
Planks
3 sets as much time as possible
Squats moved okay. did move was quickly as i had expected them to. Weren't hard though.
Plan for Hypertrophy bench was just to bump it up 10lbs from last week from 235 to 245. did one set of 245 which was entirely too easy. jumped up to 275 for the working sets. Was maybe a 7RPE last set.
got some Body tempering done after bench then finished up by supersetting Reverse Hypers and Ab Roller. i feel like a little baby but my abs had DOMS for like 3-4days after last week. feel MUCH better today.
Squats
410
6 sets 2 reps
Hypertrophy bench
245
1 set 8 reps
275
3 sets 8 reps
Reverse hyper
250
3 sets 10 reps
Abs
AB roller
4 sets 10 reps
Planks
3 sets as much time as possible
Squats moved okay. did move was quickly as i had expected them to. Weren't hard though.
Plan for Hypertrophy bench was just to bump it up 10lbs from last week from 235 to 245. did one set of 245 which was entirely too easy. jumped up to 275 for the working sets. Was maybe a 7RPE last set.
got some Body tempering done after bench then finished up by supersetting Reverse Hypers and Ab Roller. i feel like a little baby but my abs had DOMS for like 3-4days after last week. feel MUCH better today.
Wasnt planning on hitting the gym yesterday but a buddy wanted to go and i had no plans. Plan was to lay off deadlifts till tomorrow, but that went south quickly lol
Speed Bench
175 bar weight + 140-160 band tension
8 sets 3 reps
Deadlifts
570
6 sets 2 reps
Pull ups
4 sets 10 reps
Glute Ham Raise
3 sets 10 reps
Threw in an addition lift because of a friendly wager
CGBP
295
1 set 5 reps
315
1 set 5 reps
325
1 set 5 reps
Deadlifts felt off today. i could not get into a good groove with them. did the work i was supposed to do. wasnt that hard but i think squats yesterday were part of the reason. Pretty sure every set of CGBP was a PR.
Speed Bench
175 bar weight + 140-160 band tension
8 sets 3 reps
Deadlifts
570
6 sets 2 reps
Pull ups
4 sets 10 reps
Glute Ham Raise
3 sets 10 reps
Threw in an addition lift because of a friendly wager
CGBP
295
1 set 5 reps
315
1 set 5 reps
325
1 set 5 reps
Deadlifts felt off today. i could not get into a good groove with them. did the work i was supposed to do. wasnt that hard but i think squats yesterday were part of the reason. Pretty sure every set of CGBP was a PR.
Overall sounds like a great workout.
it was. especially considering my carb intake was half of what it normally is since this wasnt a planned day to lift. i could feel it in the later sets of deadlifts.
So I had a last minute opportunity to take a long weekend vacation. Opted for that so I crammed all of my 3 days for the week in three consecutive days. Not optimal by any means. But I'll have 5 days off to recover and relax. Friday is my 5th anniversary of sobriety so major dinner plans that night and the rest of the weekend.
Bench
340
6 sets 2 reps
SSB Squats
315
2 sets 4 reps
355
2 sets 4 reps
Barbell rows
245
3 sets 10 reps
Bench was a tad harder than expected. Elbow tendinitis was flaring up. That plus three days in a row of pressing, and the CGBP heavy sets didn't do me any favors.
Going to use the next 5 days off to relax, rest and recover. I can tell me CNS isnt headed in a good direction. Been tired a lot the last week.
Bench
340
6 sets 2 reps
SSB Squats
315
2 sets 4 reps
355
2 sets 4 reps
Barbell rows
245
3 sets 10 reps
Bench was a tad harder than expected. Elbow tendinitis was flaring up. That plus three days in a row of pressing, and the CGBP heavy sets didn't do me any favors.
Going to use the next 5 days off to relax, rest and recover. I can tell me CNS isnt headed in a good direction. Been tired a lot the last week.
