NorthStrong's Training Log

[Reach]

Re: NorthStrong's Training Log

Stiff Leg Deadlift

As for that other lift...well, pretty sure he just made that shit up 8)

[Reincarnate]

Re: NorthStrong's Training Log

something + close grip bench press?

[NorthStrong]

Re: NorthStrong's Training Log

lmao, it is a stupid but great variation for pure arm work in the bench

stands for - Feet Up Fat Gripz Close Grip Bench Press.

Reasoning is, fat gripz take stress off elbow and shoulder, while providing about 1" extra ROM by creating a small camber in the bar. The close grip adds to the tricep stress. And to give my back a break after deadlifting, I bench with my feet up, which eliminates leg drive, and allows for even more stress in the triceps.

[Reach]

Re: NorthStrong's Training Log

Feet up is a fantastic way to bench for hypertrophy especially, I find I can get the same workout with much less weight and it's much more comfortable on the joints.

That acronym though jesus lmao

[NorthStrong]

Re: NorthStrong's Training Log

Feet up is a fantastic way to bench for hypertrophy especially, I find I can get the same workout with much less weight and it's much more comfortable on the joints.

That acronym though jesus lmao

Yeah big time lol, the whole concept of "underloading" is pretty useful imo. If you can get the same amount of work on the system with using a bit less weight, or perhaps even more weight with an adjusted ROM (less likely) it is a good strategy for longevity.

Same reason I'm doing a lot of front and high bar squats right now, very very easy on the upper body which is partially what's premitting me to press 4x a week rn.

[NorthStrong]

Re: NorthStrong's Training Log

Hypertrophy Block - Cycle 2 Week 3 - Heavy SQ/BP

High Bar Squat

300x6x3
300x10

Close Grip Bench

215x6x3
215x10

Assistance

Chins - 20
Step Ups - 3x10x55
Inverted Row - 3x10
DB curls - 3x10x30s

Commentary

One more session of the hardest training week I've had in a long while...

Twisting soo much on squats, really need to fix that. Did one set low bar and it was astonishingly easier, and uncomfortable as hell since i haven't done it in a long time now.

Knees are going to be pretty happy about the deload...pecs too.

This MRV week may have actually been a bit too much, might have to lower by a few sets the next cycles, we'll see.

BW 217.9 today, lowest in a few months, and the cut is back on track. I think once I am at about 200 or so, and I can actually eat food again I will gain a lot of strength back, and once body is a lot healthier and in better condition as well...

[NorthStrong]

Re: NorthStrong's Training Log

Hypertrophy Block - Cycle 2 Week 3 - Heavy DL/OHP

Deficit Deadlift

300x6x3
300x10

Press

115x6x3
115x10

Assistance

Deficit Rows - 3x10x155
Incline Flyes - 3x10x25s
Tricep Tendons - 3x100

Commentary

Solid day again, time for a deload week. Not sure if this was truly my MRV week, or if I could push the volumes any higher. Might try to add more next 6 week phase, which will be comprised of 2 ramping cycles, same as the one I just finished.

Might not be able to push the volumes much higher while I'm cutting, but once I can eat at maintenance or surplus again I think I could push things up by another set or so each week..

[NorthStrong]

Re: NorthStrong's Training Log

Hypertrophy Block - Cycle 1 Meso 2 Deload

Front Squat

185x4x3

Wide Grip Bench

170x4x3

SLDL

205x4x3

FUFGCGBP

155x4x3

Assistance

Chins - 10
Step Ups - 1x6x45
Bent Row - 1x6x135
Flyes - 1x6x20s
Curls - 1x6x20s
Tricep Tendon Work - 100

Commentary

Combined today and tomorrows' workouts because I won't have time for tomorrows workout. All very easy stuff anyway.

Body feeling very good after this workout.

[NorthStrong]

Re: NorthStrong's Training Log

Did a really light session of a few things on Friday too.

Hurt back somehow.

[NorthStrong]

Re: NorthStrong's Training Log

Hypertrophy Block - Cycle 2 Meso i - Volume Lower

Beltless Front Squat

190x8x3

Beltless SLDL

220x8x3

Assistance

Goodmorning 45x12x3
s/s
Step Ups 45x12x3

Plank bwx10x3
s/s
Band Row yellow x12x3

Commentary

Good day! First 100% pain free in the knees session of squatting in IDK how long. Not only was it tolerable, but was zero pain whatsoever. The deload probably helped, and my stance and focus is better on hip position etc. Very happy.

Back was hurting a lot yesterday but the SLDLs were OK today. Did a lot of mcgill big 3 at work and that seemed to help. Not sure how it went wrong in the first place though. Pretty sure it's partially from not doing ab work the previous 6 weeks...

Split is changed up slightly as well, back to an upper lower. The SQ/BP - DL/BP thing was alright, and I just wanted to try it but I think having 4 sessions that stress the low back hard is not great for me.

Volume pressing tomorrow less goooo.

[NorthStrong]

Re: NorthStrong's Training Log

Hypertrophy Block - Cycle 2 Meso i - Volume Upper

Wide Grip Bench

170x8x3

Close Grip Bench

170x8x3

Press

95x8x3

Assistance

Pullups - 30
DB Flyes - 3x12x20s
Rear Delt Raise - 3x12x15s
Tricep Tendon Work - 3x100
Fat Gripz Curls - 3x12x45

Commentary

Good easy session, had to do some of the benching with my feet up because my back/oblique on the right side cramped up pretty hard and a foot down position was bugging it.

[NorthStrong]

Re: NorthStrong's Training Log

Hypertrophy Block - Cycle 2 Meso i - Heavy Lower

High Bar Squat

270x6
270x18

Deadlifts

285x1 conv / 1 sumo x8 sets

Assistance

Bent Rows - 3x10x160
Mcgill Abs - 20s

Commentary

G'daayyy to ya.

Another nice no pain squat workout in, decided to nbap on the 2nd set and actually push hard and without fear of knee or hip, felt like myself again a bit.

Just started working on regular, low volume, low RPE deadlifts again instead of another high volume or hard DL session to avoid killing my spine again.

[kommisar]

Re: NorthStrong's Training Log

yo ricky you still have #1 high score on Jerry's pump machine you turbodouche

[NorthStrong]

Re: NorthStrong's Training Log

yo ricky you still have #1 high score on Jerry's pump machine you turbodouche

u wot

[NorthStrong]

Re: NorthStrong's Training Log

Hypertrophy Block - Cycle 2 Meso i - Heavy Upper

Wide Grip Bench

185x6
185x13

Close Grip Bench

185x6
185x13

Assistance

Press - 115x9, 95x8x2
Chins - total 30
Incline Flyes - 3x10x20s
Fat Bar Curls - 3x10x55

pre-hab stuff

tricep tendon work - 3x80
s/s
Rotator cuff work - 3xcircuit

Cardio

Liss - 15 mins.

Commentary

Low energy day, but hit a BW pr of 214.9 today. Benching was alright.

Decided I will be doing Easterns in October, so that's the next meet for me. Starting to plan out the prep for it a bit now.