06-14-2017, 06:35 AM | #61 |
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Re: NorthStrong's Training Log
Stiff Leg Deadlift
As for that other lift...well, pretty sure he just made that shit up 8)
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06-14-2017, 08:23 AM | #62 |
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Re: NorthStrong's Training Log
something + close grip bench press?
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06-14-2017, 09:10 AM | #63 |
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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.
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06-15-2017, 09:13 AM | #64 |
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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
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06-15-2017, 02:48 PM | #65 | |
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Re: NorthStrong's Training Log
Quote:
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.
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06-15-2017, 08:14 PM | #66 |
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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...
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06-17-2017, 09:48 PM | #67 |
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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..
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06-19-2017, 09:34 PM | #68 |
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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.
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06-26-2017, 06:37 PM | #69 |
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Re: NorthStrong's Training Log
Did a really light session of a few things on Friday too.
Hurt back somehow.
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06-26-2017, 06:37 PM | #70 |
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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.
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06-27-2017, 07:51 PM | #71 |
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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.
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06-29-2017, 10:37 PM | #72 |
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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.
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06-30-2017, 08:26 AM | #73 |
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Re: NorthStrong's Training Log
yo ricky you still have #1 high score on Jerry's pump machine you turbodouche
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06-30-2017, 01:48 PM | #74 |
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Re: NorthStrong's Training Log
u wot
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07-1-2017, 04:45 PM | #75 |
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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.
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07-3-2017, 06:50 PM | #76 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Meso i - Volume Lower
Front Squat Beltless 205x8x4 Stiff Leg DL beltless 235x8x2 235x16 Assistance Bent Rows - 140x12x2 Step ups - 50x12x2 prehab mcgill sit ups / side planks Cardio 15 min incline treadmill LISS Commentary Really solid day. SLDL felt super strong so I just combined the last 2 sets into one. Front squats all easy enough too. Next week is MRV week, and it's gonna be a rough one.
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07-4-2017, 09:02 PM | #77 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Meso i - Volume Upper
Wide Grip Bench 185x8x4 Close Grip Bench 185x8x3 Assistance Press - 95x8x3 Chins - 30+ DB Flyes - 3x12x20s Fat Bar Curls - 3x12x55 rehab stuff rotator band work tricep tendon work Commentary Another good day today. Building a lot of momentum right now.
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07-7-2017, 10:43 AM | #78 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Meso i - Heavy Lower
High Bar Squat 290x6x2 290x10 Deadlift 305x1x10 Assistance Bent Rows 160x10x2 Step Ups 60x10x2/leg McGill abs Cardio 15 min LISS treadmill Commentary Decent day, squat didnt feel as dialed in as last week though. Overall happy with it though.
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07-7-2017, 10:21 PM | #79 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Meso i - Heavy Upper
Wide Grip Bench 200x6x2 200x12 Close Grip Bench 200x6 200x10 Assistance DB Bench 50s x20,18 Flyes 15s x10x2 Chins - 30 total Fat Gripz Curls - 60x10x2 rehab stuff Tricep tendon work - 2x100x10s Commentary Felt really sick to my stomach for some reason this workout, cut the volume a bit, avoided OHP and didn't do the cardio at the end. Decently happy with the benching though.
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07-10-2017, 10:05 PM | #80 |
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Re: NorthStrong's Training Log
Hypertrophy Block - Cycle 2 Meso i Week 3 - Volume Lower
Beltless Front Squat 225x8x4 Beltless SLDL 250x8x3 Assistance Inverted Row - 2x12xbw Step Up - 2x12xbw McGill Abs - 12 ish stuff Commentary Low, low energy day today. Moved the weight decently but could not complete the planned volume. Got really nauseous after the squatting so had to lower the volume on the SLDL and just did BW stuff for assistance. Not a great day but not a bad one I guess.
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