Building the Base
Moderator: Chebass88
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Re: Building the Base
Super fatigued tonight.
Squat
45
135
225
275
315
345x1
305x3x2
Bench
45
135
185
225
245
215x3x2
Chins x2/3/5/2/5
Squat
45
135
225
275
315
345x1
305x3x2
Bench
45
135
185
225
245
215x3x2
Chins x2/3/5/2/5
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Re: Building the Base
Cluster sets like that are under-used. So is the idea of using time taken to complete sets as the determinant of adding load.
I think that is because it isn't pleasant to do, but the discomfort pays off hugely.
I think that is because it isn't pleasant to do, but the discomfort pays off hugely.
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Re: Building the Base
Btn press
45
65x2x8
75x2x8
85x2x6
Ez curl
25x2xsomething
45x2x8
55x2x8
65x2x8
Db side raises 2x15
Cable side raises 2x8-15
Cable long curls 2x8-15
Reverse curls 2x15
Skullcrushers
25x20
45x2x15
55x2x10
65x2x6
Btn rope ext 2x8
Dead hang x30s
45
65x2x8
75x2x8
85x2x6
Ez curl
25x2xsomething
45x2x8
55x2x8
65x2x8
Db side raises 2x15
Cable side raises 2x8-15
Cable long curls 2x8-15
Reverse curls 2x15
Skullcrushers
25x20
45x2x15
55x2x10
65x2x6
Btn rope ext 2x8
Dead hang x30s
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Re: Building the Base
Dead
45
135
225
285x2x10
Bench
45
135
135
165x2x10
Assisted chins x15/12
Db flies 2x15
45
135
225
285x2x10
Bench
45
135
135
165x2x10
Assisted chins x15/12
Db flies 2x15
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Re: Building the Base
Bench
45
135x20
165x3x10
Incline
135x2x10
Deads
45
135
225
285x3x10
45
135x20
165x3x10
Incline
135x2x10
Deads
45
135
225
285x3x10
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Re: Building the Base
Squat
45
135
225
275
315x5
275x6, R knee twinge, stopped here
Leg press 2plx3x8x30s rests
Chins 3x8/5/5
Ez curls 3x10-20
Cable long curls 3x12
45
135
225
275
315x5
275x6, R knee twinge, stopped here
Leg press 2plx3x8x30s rests
Chins 3x8/5/5
Ez curls 3x10-20
Cable long curls 3x12
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Re: Building the Base
Bench
45
135
165x4x10
Deads
45
135
225
315
285x4x10
45
135
165x4x10
Deads
45
135
225
315
285x4x10
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- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Incline
45
135x3x10
Assisted chins 3x10
Db bench 60sx3x12
Cable row 85x3x12
Incline db bench 45sx3x12
Straight arm pulldown ?x3x12
Overhead rope tris 5x12
Cable curl 3x12
45
135x3x10
Assisted chins 3x10
Db bench 60sx3x12
Cable row 85x3x12
Incline db bench 45sx3x12
Straight arm pulldown ?x3x12
Overhead rope tris 5x12
Cable curl 3x12
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Re: Building the Base
Yesterday:
Inverted rows 3x12/10/8
Bench up to 165x5x10, easy
Deads up to 285x3x10, too tired for the last two sets, extremely fatigued
Assisted dips 3x12
Today:
2000m row (9min, nice and easy)
Half mile walk/run
Inverted rows 3x12/10/8
Bench up to 165x5x10, easy
Deads up to 285x3x10, too tired for the last two sets, extremely fatigued
Assisted dips 3x12
Today:
2000m row (9min, nice and easy)
Half mile walk/run
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Re: Building the Base
Yesterday was a 1600m row
Today:
Incline
45
95
135
165
185x8
170x8
155x8
140x8
Assisted chins 7x8
SSB GMs
Barx3x10
Hammer curls 3x15-20
Overhead rope 3x15-20
Side raises 3x15-20
Today:
Incline
45
95
135
165
185x8
170x8
155x8
140x8
Assisted chins 7x8
SSB GMs
Barx3x10
Hammer curls 3x15-20
Overhead rope 3x15-20
Side raises 3x15-20
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Re: Building the Base
500m row, 90sec assault bike (first time ever trying), quad stretch, 1000m row
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- Registered User
- Posts: 415
- Joined: Thu Feb 18, 2021 12:16 pm
Re: Building the Base
Deadlift
135
225
315
365x8
335x8
305x8
275x8
Pendlay row 135x3x8 strict
Straight arm pulldown 3x12
Cable curls 2x12
135
225
315
365x8
335x8
305x8
275x8
Pendlay row 135x3x8 strict
Straight arm pulldown 3x12
Cable curls 2x12
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Re: Building the Base
Most sluggish workout ever
Bench
45
135
185x8
215x8
195x8
175x8
165x8
Dips, assisted 3x12
Cable curls 3x10-20
Cable 1arm curls 3x10-20
Bench
45
135
185x8
215x8
195x8
175x8
165x8
Dips, assisted 3x12
Cable curls 3x10-20
Cable 1arm curls 3x10-20
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Re: Building the Base
Assisted chins 7x8
Incline
45
95
135
175x2x8
155x8
140x8
Cable triceps 3x20
Upright rows 3x10-20
Assault bike sprint 1min
Incline
45
95
135
175x2x8
155x8
140x8
Cable triceps 3x20
Upright rows 3x10-20
Assault bike sprint 1min
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Re: Building the Base
Bench
45
135
185
200x2x8
175x8
165x8
Pinwheel curls 4x12-15
Assisted dips 3x12
Cable flies 3x12-20
45
135
185
200x2x8
175x8
165x8
Pinwheel curls 4x12-15
Assisted dips 3x12
Cable flies 3x12-20
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Re: Building the Base
I'm about to give up on powerlifting for the remainder of ny career on the night shift lol
Deads
45
135
225
275
315 (all sets feeling like RPE 11 btw)
365
405x1 the only highlight here is I thought I'd try to deadlift like Kunz Lion and see if I could do a higher hip position. The result was an accidental stiff leg dead for a new 1rm PR on SLDLs
Dropped to 365, did 3 reps which all felt like back alley back surgery. Stopped deadlifting here.
Side, front, and rear delt raises 7 sets
Assisted chins 3x8-10
Upright rows 1x20
Straight arm pulldown 1x15
Deads
45
135
225
275
315 (all sets feeling like RPE 11 btw)
365
405x1 the only highlight here is I thought I'd try to deadlift like Kunz Lion and see if I could do a higher hip position. The result was an accidental stiff leg dead for a new 1rm PR on SLDLs
Dropped to 365, did 3 reps which all felt like back alley back surgery. Stopped deadlifting here.
Side, front, and rear delt raises 7 sets
Assisted chins 3x8-10
Upright rows 1x20
Straight arm pulldown 1x15
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- Registered User
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Re: Building the Base
Day 1 of "screw this I'm a bodybuilder now"
Bench
45
135
165x15/12/10
Incline
135x15/9/8
Assisted dips 3x8-12
Cable flies 3x15
Bench
45
135
165x15/12/10
Incline
135x15/9/8
Assisted dips 3x8-12
Cable flies 3x15
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Re: Building the Base
Day 2 of screw this I'm bodybuilding now
Assisted chins 3x10-15
" underhand 3x6-8
Side raises 3x12-15
Front raises 3x8-20
Chest supported row 3x8-15
Cable side raise 2x10-15
Cable row 2x8-15
Upright row 3x8-12
Assisted chins 3x10-15
" underhand 3x6-8
Side raises 3x12-15
Front raises 3x8-20
Chest supported row 3x8-15
Cable side raise 2x10-15
Cable row 2x8-15
Upright row 3x8-12
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Re: Building the Base
Didnt log it, but I did "Arms" last Weds.
Tonight:
Bench
45
135
185x15/8/8
Incline 140x11/8/8
Assisted dips 3x6-10
Cable flies 3x10-15
Low cable flies 2x8-10
Tonight:
Bench
45
135
185x15/8/8
Incline 140x11/8/8
Assisted dips 3x6-10
Cable flies 3x10-15
Low cable flies 2x8-10
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Re: Building the Base
Assisted chins
4x6-10
Hammer chins, assisted
3x6-8
Chest supp rows
3x8-12
Stiffarm pulldowns
3x6-12
Side raises 3x8-15
Front raises 3x8-15
Cable side raise 3x10-15
Upright rows 3x8-15
4x6-10
Hammer chins, assisted
3x6-8
Chest supp rows
3x8-12
Stiffarm pulldowns
3x6-12
Side raises 3x8-15
Front raises 3x8-15
Cable side raise 3x10-15
Upright rows 3x8-15