Squats, pulls, and curls
- Thread starter Karky
- Start date
Can i ask if its normal to state one of the DBs weight, or add them together? I never quite got that
Its still pretty good right? comeon, you can say it, cheer me up!
Oh! I didn't mean to sound like it wasn't a great weight. I'm still proud of you immensely. And, yes, it's a pretty good weight. You know...I dunno...I'll either state like 60s or 120 as a total weight but usually the former. I really should've known that it was a combined weight by the way you typed it.
yeah, evo, your a cool guy and all, but your kinda dumb
ha1 coming from a guy who can't differentiate between your (as in possessive) and you're (as in you are). JK...I'm hung over so don't mind me.
p.s. Beowulf and Grendel is a realllly cheesy and kinda' dumb movie.
lol, hung over enough to try to write Norwegian?
Nah but I'm not hung over enough to look at pics of your gf. Post 'em up.
Or I could post the ones she sent me. :yelrotflmao:
Ohhhh...the apostrophes for conjunctions. Yeah...you're, I'm, he's, etc. They're ways we denote that we're throwing two words together into one. Sooo...do you guys not deferentiate between "you are" and "your"?
Sunday: 22.07.2007
A1 Deadlift
2x3 271.7
1x2 286
1x1 319
1x2 286
2x3 271.7
these were easy, like the BP im gonna increase every week and try to smach through my current PR
A2 Calf raise
1x10 8
1x10 9
1x10 8
1x10 9
Numbers are the numbers on the weights on the stack, it doesnt say weight.
B1 pullups
1x4 11
1x4 13.75
1x4 13.75
1x4 11
I hate pullups, they are so friggin hard.
B2 Overhead Squat
1x8 88
1x8 88
1x8 88
These are actually kinda hard on my wrists, supersetting them with pullups really shots my forearms I dont have a very hard time stabilizing the weight overhead, but i cant go really heavy on them yet due to my hip flexor pain while squatting, its getting better though.
C1 Renegade rows
1x6 38.5
1x6 38.5
1x6 38.5
1x6 38.5
The weight is the one DB i use. I have to use this other thing to elevate my other hand, since my gym only has round DBs. So i use one DB, do all 6 reps for the left, then switch to right and do all 6 reps there.
These were really hard
C2 Skullcrushers
1x5 40.7
1x5 40.7
1x5 40.7
These felt pretty easy, i start with a weight and do 3x5, then i try to add a set each week until i hit 5x5, then i put on more weight and repeat.
PWO: The usual
The gym was quiet today too, i think its gotta be because of summer, maybe alot of people are away on holiday, because the last days its been only me and a few other guys in the weight room.
A1 Deadlift
2x3 271.7
1x2 286
1x1 319
1x2 286
2x3 271.7
these were easy, like the BP im gonna increase every week and try to smach through my current PR
A2 Calf raise
1x10 8
1x10 9
1x10 8
1x10 9
Numbers are the numbers on the weights on the stack, it doesnt say weight.
B1 pullups
1x4 11
1x4 13.75
1x4 13.75
1x4 11
I hate pullups, they are so friggin hard.
B2 Overhead Squat
1x8 88
1x8 88
1x8 88
These are actually kinda hard on my wrists, supersetting them with pullups really shots my forearms
I dont have a very hard time stabilizing the weight overhead, but i cant go really heavy on them yet due to my hip flexor pain while squatting, its getting better though.C1 Renegade rows
1x6 38.5
1x6 38.5
1x6 38.5
1x6 38.5
The weight is the one DB i use. I have to use this other thing to elevate my other hand, since my gym only has round DBs. So i use one DB, do all 6 reps for the left, then switch to right and do all 6 reps there.
These were really hard
C2 Skullcrushers
1x5 40.7
1x5 40.7
1x5 40.7
These felt pretty easy, i start with a weight and do 3x5, then i try to add a set each week until i hit 5x5, then i put on more weight and repeat.
PWO: The usual
The gym was quiet today too, i think its gotta be because of summer, maybe alot of people are away on holiday, because the last days its been only me and a few other guys in the weight room.
awesome log, kark1!!!! i love it!! i absolutely must try some of these exercises!! looks so fun.
what kind of a program is this? who wrote it? hey and nice lifts bro!!!!
what kind of a program is this? who wrote it? hey and nice lifts bro!!!!
How do you do the 4-days a week? Is there a certain schedule that you are on, looks like you're posting some pretty good numbers up there bro!
yea, kark i would love it if you explained your routine a little bit more
Heres my routine as of now:
Tuesday:[B/]
A1 Power Clean 2x3 80% 1x2 90% 1x1 95% 1x2 90% 1x3 80%
B1 Squat ME 2x3 80% 1x2 90% 1x1 95% 1x2 90% 1x3 80%
C1 pushups 3x8 (these are with my hands on the smith bar, feet on a bench, weight hanging from a belt from my upper back)
C2 bent over row 3x5
D1 Ab Rollouts 3x5
D2 curl var. 3x8
wendsday:[B/]
2x12 (add one rep to each set each workout until i hit 14, then i add weight and start over)
A1 Bulgarian Squats
B1 Pushups (on these im currently just trying to get more reps on, no resetting after hitting 14)
B2 Face Pulls
C1 Skullcrushers
C2 Calf raises 3x12
C3 Dorisflexion
Friday:[B/]
A1 Snatch high Pull 5x5
B1 Bench max effort 2x3 80% 1x2 90% 1x1 95% 1x2 90% 1x3 80%
B2 cable row 4x8
C1 bulgarian squat 5x5
D1 Overhead Shrug 3x10
D2 Dorisflexion 3x12
sunday:[B/]
A1 Deadlift 2x3 80% 1x2 90% 1x1 95% 1x2 90% 1x3 80%
A2 calf rise 4x10
B1 overhead squat 4x6
B2 Pullups 4x4
C2 Skullcrushers 5x5
C1 Renegade Rows 4x6
Going for strenght with size. Most of the days, exept sunday i pair one explosive total body movement (one of the o-pull) with a heavy LB movement. At first on tuesday i had deadlifts after power cleans, but this took its toll on my back, and deadlift is the toughest for me, so i decided to put it on sunday where i could get it first with no explosive pulling before it, that way i could be totally fresh. I do extra ab work twice a week, fancy stabilization movements. The renegade row is more about preventing movement than most other ab exercises, which makes it geneous, since the abs primary function is actually to prevent movement from happening. The dorisflextion i put inn two times a week is to counter all the plantarflexion i get with the o lifts and calf raises, dont want an imbalance down there. (even though i might have a slight one already) and it looks cool with a bit tibilais anterior muscle
As you can see i lift heavy all days exept wendsday, doing FBW 4 times a week you need a day where you do something different. The heavy lifting takes a serious toll on the CNS because of all the fast twitch muscle fibers that are used on those days, so on wendsday there is sort of something a bit different, more endurance range. And i only do 2 sets to keep volume down and incomplete rest between sets. This makes the second set much harder than the first. So the first set is really pretty easy, while the last set is where the burn really comes.
Snatch high pulls on friday for 5x5 is tough as hell. I want to get some size in my traps, normally i would probobly do tripples or something here, though, i plan on alternating the sets and reps here a bit, after a coupple of weeks i might change to 3x5, then to 5x3, then 4x4, 3x3, then back up to 5x5 again, etc. Bulg squats later on friday really fry me, normally you would probobly put them right after the high pulls, since both are big heacy body movements, but if i do that i just get too fried, i found i had to put them after my heavy benching.
I also put inn some overhead shrugs that day to really fry up the traps. The overhead shrugs are an awsome movement, not only do you get trap work, but alot of stabilization, shoulder stabilization and core. If you flex your abs during the movement, you can really feel the burn. As you notice i have no military press, its because ive noticed some pain after military pressing so i decided to drop it, shoulders get alot of work with all the horizontal pressing and the pulling anyways.
On sunday, it might be a bit weird to have isolation so early in the routine, but for one, if you have troubble getting a muscle to grow, you might wanna break some rules and try working it earlier than it "should" and i needed something to superset with deadlifts, and i dident want to superset deadlifts with something heavy, because i want to be able to deadlift as much as i can.
that was long.. any questions, just ask
Tuesday:[B/]
A1 Power Clean 2x3 80% 1x2 90% 1x1 95% 1x2 90% 1x3 80%
B1 Squat ME 2x3 80% 1x2 90% 1x1 95% 1x2 90% 1x3 80%
C1 pushups 3x8 (these are with my hands on the smith bar, feet on a bench, weight hanging from a belt from my upper back)
C2 bent over row 3x5
D1 Ab Rollouts 3x5
D2 curl var. 3x8
wendsday:[B/]
2x12 (add one rep to each set each workout until i hit 14, then i add weight and start over)
A1 Bulgarian Squats
B1 Pushups (on these im currently just trying to get more reps on, no resetting after hitting 14)
B2 Face Pulls
C1 Skullcrushers
C2 Calf raises 3x12
C3 Dorisflexion
Friday:[B/]
A1 Snatch high Pull 5x5
B1 Bench max effort 2x3 80% 1x2 90% 1x1 95% 1x2 90% 1x3 80%
B2 cable row 4x8
C1 bulgarian squat 5x5
D1 Overhead Shrug 3x10
D2 Dorisflexion 3x12
sunday:[B/]
A1 Deadlift 2x3 80% 1x2 90% 1x1 95% 1x2 90% 1x3 80%
A2 calf rise 4x10
B1 overhead squat 4x6
B2 Pullups 4x4
C2 Skullcrushers 5x5
C1 Renegade Rows 4x6
Going for strenght with size. Most of the days, exept sunday i pair one explosive total body movement (one of the o-pull) with a heavy LB movement. At first on tuesday i had deadlifts after power cleans, but this took its toll on my back, and deadlift is the toughest for me, so i decided to put it on sunday where i could get it first with no explosive pulling before it, that way i could be totally fresh. I do extra ab work twice a week, fancy stabilization movements. The renegade row is more about preventing movement than most other ab exercises, which makes it geneous, since the abs primary function is actually to prevent movement from happening. The dorisflextion i put inn two times a week is to counter all the plantarflexion i get with the o lifts and calf raises, dont want an imbalance down there. (even though i might have a slight one already) and it looks cool with a bit tibilais anterior muscle
As you can see i lift heavy all days exept wendsday, doing FBW 4 times a week you need a day where you do something different. The heavy lifting takes a serious toll on the CNS because of all the fast twitch muscle fibers that are used on those days, so on wendsday there is sort of something a bit different, more endurance range. And i only do 2 sets to keep volume down and incomplete rest between sets. This makes the second set much harder than the first. So the first set is really pretty easy, while the last set is where the burn really comes.
Snatch high pulls on friday for 5x5 is tough as hell. I want to get some size in my traps, normally i would probobly do tripples or something here, though, i plan on alternating the sets and reps here a bit, after a coupple of weeks i might change to 3x5, then to 5x3, then 4x4, 3x3, then back up to 5x5 again, etc. Bulg squats later on friday really fry me, normally you would probobly put them right after the high pulls, since both are big heacy body movements, but if i do that i just get too fried, i found i had to put them after my heavy benching.
I also put inn some overhead shrugs that day to really fry up the traps. The overhead shrugs are an awsome movement, not only do you get trap work, but alot of stabilization, shoulder stabilization and core. If you flex your abs during the movement, you can really feel the burn. As you notice i have no military press, its because ive noticed some pain after military pressing so i decided to drop it, shoulders get alot of work with all the horizontal pressing and the pulling anyways.
On sunday, it might be a bit weird to have isolation so early in the routine, but for one, if you have troubble getting a muscle to grow, you might wanna break some rules and try working it earlier than it "should" and i needed something to superset with deadlifts, and i dident want to superset deadlifts with something heavy, because i want to be able to deadlift as much as i can.
that was long.. any questions, just ask
Last edited:
Wow, looks like you really got this under control, Karks - I know you got the dedication to follow it and bust up those numbers.
Tuesday 24.07.2007
A1 Power Clean
2x3 189.2
1x2 203.5
1x1 225.5
1x2 203.5
2x3 189.2
B2 Squat
I have had hip flexor pain while squatting. I tried some light sets, felt some discomfort, then i stretched the hams and tried again, it got much better, but im gonna wait for it to heal before i squat again.
Anyone got an idea for something i can throw inn here instead? maybe something to help fire up my glutes? And since i think i have overactive hams, should i start stretching them staticly before some movements to inhibit them?
C1 Pushups
1x9 35.2
1x9 35.2
1x8 35.2
These are getting really hard, i feel them alot in my pecs.
C2 Bent over row
1x5 137.5
1x5 137.5
1x5 137.5
D1 knee Ab rollouts
3x5
I felt i got better reps now than last time, felt a much better burn too.
D2 Hammer Curls
1x10 27.5
1x 9 27.5
1x 8 27.5 (I failed the 8th rep on the right hand)
PWO: The usual
it was pretty hot today, i dont think the gym has got a good airconditioning system, whenever its hot outside, its a pain in the arse to train there.
A1 Power Clean
2x3 189.2
1x2 203.5
1x1 225.5
1x2 203.5
2x3 189.2
B2 Squat
I have had hip flexor pain while squatting. I tried some light sets, felt some discomfort, then i stretched the hams and tried again, it got much better, but im gonna wait for it to heal before i squat again.
Anyone got an idea for something i can throw inn here instead? maybe something to help fire up my glutes? And since i think i have overactive hams, should i start stretching them staticly before some movements to inhibit them?
C1 Pushups
1x9 35.2
1x9 35.2
1x8 35.2
These are getting really hard, i feel them alot in my pecs.
C2 Bent over row
1x5 137.5
1x5 137.5
1x5 137.5
D1 knee Ab rollouts
3x5
I felt i got better reps now than last time, felt a much better burn too.
D2 Hammer Curls
1x10 27.5
1x 9 27.5
1x 8 27.5 (I failed the 8th rep on the right hand)
PWO: The usual
it was pretty hot today, i dont think the gym has got a good airconditioning system, whenever its hot outside, its a pain in the arse to train there.