Mellon Posted July 2, 2014 Author Share Posted July 2, 2014 GPP @ AC SoestBack Attackwarmup3 x 10 x 100 kg Close Grip Lat Pullwarmup3 x 15 x 80 kg Overhead DB Tricep Extension5 x 20 x 10 kg Leg Extension Machinewarmup2 x 8 x 120 kg PB10 x 120 kg PB Weighted Plankwarmup60 sec x 50 kg Max Effort Lower Body (continued)Sumo Bent Over Good Morningwarmup5 x 10 x 145 kg Adductors with Bands5 x 20 x green band & blue band Glute Ham Raise4 x 15 x bw Weighted Glute Ham Sit Upwarmup5 x 10 x 25 kg Link to comment Share on other sites More sharing options...
Mellon Posted July 13, 2014 Author Share Posted July 13, 2014 Max Effort Upper BodyWide Grip Benchwarmup6 x 100 kg5 x 112,5 kgNaja, Mist. Ist weder wirklich besser noch schlechter als 6 x 110. Keine Steigerung in mehreren Wochen. Close Grip 17,5 cm Board Presswarmup5 x 10 x 100 kg Bottom Half ROM Shoulder Presswarmup5 x 10 x 65 kg Underhand Grip Barbell Rowwarmup5 x 10 x 80 kg Zeit: 90 Minuten Link to comment Share on other sites More sharing options...
Mellon Posted July 13, 2014 Author Share Posted July 13, 2014 Repetition Effort Whole BodyWide Grip Bench3 x 10 x 90 kg Band Tricep Extensionwarmup3 x 10 x green band+ dropsets: 10 x blue band, 10 x red band Band Face Pull3 x 12 x red band Barbell Shrugwarmup3 x 10 x 160 kg Hips with Bands5 x 10 x blue band Short on time, so supersetting here and there.Left out 3 movements, so I could eat before I had to leave. Technical Death Metal meets Opeth meets Allan Holdsworth. Best part (second song) after 9:10 <3http://www.youtube.com/watch?v=B9h57etyGx8 Link to comment Share on other sites More sharing options...
Mellon Posted July 13, 2014 Author Share Posted July 13, 2014 So I maxed out on monday and it was fucking awful. In short:170 kg squat, then 185 kg fail125 kg bench, then 132,5 kg fail (this was actually as expected, so it's okay)210 kg deadlift fail, then 210 kg deadlift, then 230 kg deadlift fail This went so entirely and most of all unexpectedly bad that I was in actual psychological shock for a few hours after the session. I just could not believe it. My training was going well and I made some kind of progress, so I expected to at least be as strong as I was 2 months ago. While bad atmosphere when training, mindfuck during maxing out, nutrition and just exhaustion from the festival on the weekend before may be minor factors, I have ruled them out as major factors, simply because my bench actually went up. The most important mistakes must have been made during programming. In short, I focussed on my inner thighs, hips and quads like hell and made them a priority but had to neglect back and hamstring work because of it. In consequence my legs may look better than ever before, in fact, I think I look quite massive but I fail to even lift my warm up weights. Conclusion: back to the roots, posterior chain = main priority (needless to say, I was DEVASTATED for some time because of this. it was just so unexpected. usually when I lose strength, there is an obvious reason and I know I won't perform before I even try. this just baffled me) Link to comment Share on other sites More sharing options...
Mellon Posted July 13, 2014 Author Share Posted July 13, 2014 The Plan for july & augustMonday - ME Lower Body1) 1-3RM squat/deadlift/good morning variation2) Good Morning variation3) Hamstrings4) Straight abs5) Glutes, if possible6) Inner thighs (optional) Tuesday - GPP @ Soest1) Back Attack2) Hamstrings3) Lats4) Tris5) Abs6) Quads (optional. don't wanna kick it out to still train then a bit but it's now the lowest priority)A lot of stuff to do, will have to train faster. Should help my crap conditioning though. Thursday - ME Upper Body1) 1-3RM pressing movement2) Heavy tris3) Shoulder (focus: front delts)4) Lats5) Prehab Friday - DE Lower Body1) DE squat variation2) DE deadlift variation3) Hamstrings4) Erectors5) Side abs6) Hips Freitag - GPP @ Soest1) Lats2) Tris3) Hamstrings4) Back Attack5) Abs6) Quads (optional)Just switched up the order a bit, to have more focus on upper body on one day and lower body the other day. Sonntag - DE Upper Body1) DE bench variation2) Heavy chest3) Tris4) Shoulder (focussing on posterior delts)5) Traps6) Prehab Additionally, the friendly physio from my group of crazy powerlifters has recommended this Thrice a day, 3 sets per side, 30 seconds each time. Equals 45 minutes of stretching. Believe you me, I have never done any kind of stretching more painful than this. Link to comment Share on other sites More sharing options...
Mellon Posted July 13, 2014 Author Share Posted July 13, 2014 Conventional Deadliftwarmup1 x 170 kg1 x 200 kg1 x 210 kgOn the one hand, just 5 kg below my PB. On the other, I lifted this like a warm up and without warm up 2 months ago like nothing. I may have been able to pull 220 kg this way or even 230. But still, this is not as bad as the other lifts went. Hips with Doubled Bands3 x 5 x 2 red bandsTHIS IS HARD! Inverse Curl3 x 6 x bw Side Plank3 x 1 minute per sideNonstop. Swimming in sweat. First of a set of filler trainings. In about 8 days, I'll start the new/old routine.Just in time for that, this sweet baby will be released (aaaaaw yeaaaaah!) Link to comment Share on other sites More sharing options...
Mellon Posted July 26, 2014 Author Share Posted July 26, 2014 Won't log the filler trainings, just don't have the time.Started the new cycle on monday:Max Effort Lower BodySumo Concentric GMwarmup1 x 120 kg1 x 130 kg1 x 135 kg equal PB1 x 140 kg PB1 x 142,5 kg PB Good Morningwarmup3 x 6 x 120 kg Weighted Glute Ham Sit Upwarmup5 x 10 x 35 kg Weighted Glute Ham Raisewarmup3 x 8 x 5 kg Stretching after this. It was awful, just excruciating. I hope this stuff works. Link to comment Share on other sites More sharing options...
Mellon Posted July 26, 2014 Author Share Posted July 26, 2014 TuesdayGPP @ AC SoestBack Attackwarmup3 x 10 x 100 kg10 breaths or so between sets. Machine Leg Curlwarmup5 or 6 x 30 kg ?3 x 10 x 20 kg ?Don't remember. But short breaks. Wide Parallel Grip Lat Pulldownwarmup3 x 8 x 70 kg ?Or so I believe. Cable Tricep Extension3 x 15 x 30 kgVery short breaks. This is actually the full stack on that cable tower Ab Wheel (on toes)3 x 5Again, short breaks. Time: 40 minutes or so Link to comment Share on other sites More sharing options...
Mellon Posted July 26, 2014 Author Share Posted July 26, 2014 Thursday:Max Effort Upper BodyFuture Method Bench (red bands)warmup3 x 130 kg2 x 135 kgAlmost back to old numbers (best = 1 x 140 kg). Seated Klokov Presswarmup6 x 60 kg3 x 12 x 40 kgHeavy. BB Shrugwarmup3 x 10 x 170 kgFucking heavy. Band Tricep Extension3 x 30 x red bandMessed up by forgetting to do some heavy tricep work earlier. So I did this to just do something, at least. Link to comment Share on other sites More sharing options...
Mellon Posted July 26, 2014 Author Share Posted July 26, 2014 DE Lower BodyBox Squat + blue bandswarmup9 x 2 x 60 kgIn 5 Minutes. Future Method Sumo Speed Pullwarmup6 x 1 x 160 kg Inverse Curl3 x 10 x bwLeft hammie was still sore and cramping up. Weighted Side Plank10 kg x 1 minute per side Band Morningswarmup3 x 10 x 2 black bands Time: 69 minutes Link to comment Share on other sites More sharing options...
Mellon Posted July 26, 2014 Author Share Posted July 26, 2014 Neglected stretching this week and didn't do yesterday's gpp.Hating my guts for it.I'll do better. Link to comment Share on other sites More sharing options...
Mellon Posted July 28, 2014 Author Share Posted July 28, 2014 Dynamic Effort Upper BodyFuture Method Bench (red bands)warmup9 x 3 x 70 kgIn 5 minutes. Wide Grip Bench3 x 8 x 90 kgRather short breaks. Band Tricep Extensionwarmup4 x 10 x blue bandVery short breaks. Bent Over DB Rear Delts5 x 10 x 7,5 kg5 breaths between sets. Narrow Grip Pendlay Row3 x 6 x 90 kg Time: 48 minutesWhat a pump session! Haven't trained this aggressively in a long time. Feeling like a cloud now, a cloud drenched in sweat.Meanwhile, outside the world is coming to an end. Sounds like the twilight of the thunder god: Link to comment Share on other sites More sharing options...
C.O. Posted July 30, 2014 Share Posted July 30, 2014 hahaha yeah! Intense. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now