JP => 600kg total - no half measures

[JP]

got to the gym later today than normal, so my rest periods were shorter than they should have been.

bench press
8x60
5x80
3x100
6x5x110kg - not paused

deadlifts
5x60
5x100
3x140
1x180
1x200
1x210
fx220 - got to the knees, the barbell got stuck under my kneecap and i was just pulling against it, never happened before!
3x200 - sweet.

pull-ups
bw: 6,6,6

[JP]

quick one today

bench press
8x60
5x80
3x100
6x2x110 - paused

pullups
bw: 4,4,4,4,4

shoulder barbell behind neck for shoulder health
30x20
25x25

[JP]

i felt shite when walked to the gym, really stressful and busy day at work meant not many calories eaten and high levels of stress to start with. Mind was wondering elsewhere for the first half of the session all the time and i had to focus extra hard for my working sets.

deadlifts
8x60
5x100
3x140
1x160
5x1x180

deadlifts off the blocks
1x140
1x170
1x180
1x190
1x200 - equal pb
1x205 - New PB!

awesome, very happy about this.

Pullups
bw: 6,5

rear delt dumbell flies
20x15kg dbs

[fredrikw]

i felt shite when walked to the gym
[...]
New PB!

hmm, haven't we seen this pattern before

[JP]

i felt shite when walked to the gym
[...]
New PB!

hmm, haven't we seen this pattern before

thats going to be my training secret and the theme of my new book "Feeling Shite - New Way of Gaining Strength and Muscle"

basically the mental pattern is this: you go to the gym feeling like you cant do anything, and you get this sudden urge to show yourself that you are better than that. Training partners edging you on help as well. Also, when feeling shite there is no pressure because anything is a bonus!

[littlegirlbunny]

Also, when feeling shite there is no pressure because anything is a bonus!

Yeah, this happens to me alot

[JP]

todays session went as well as they can. Very challenging bench press session, but i made it in the end.

bench press
8x60
5x80
3x100
6x6x110kg

FB pullups
bw: 8,8,6,6,5

rear delt machine
3 sets, top set was 6x84

hammer dumbell curl
2x12x22.5kg

[littlegirlbunny]

6x6x110kg

Sweet benching , nearly as impressive as the pull-ups

[JP]

thanks LGB Well, when you go up, you must come down -> shit session today.

Squats
8x60
5x100
3x140
2x160
1x180
1x180
3x160

singles with 180 were awful, form was shite. the triple with 160 was more like it and was really easy once the form started to work. The bar slipped downwards and it tore my shoulders so iu had to stop.

The shoulder pain continued, so my plan to do 6x2x110 bench press today was ruined. Got up to a single with 100 and called it a day.

shrugs
12x100
12x150
12x180
8x200

hammer grip pullups
bw: 10, 8, 7

new operation: GUNZ BLAZING, some kind of curl on every session for two weeks, starting now:

dumbell bicep curl
2x14x15kg dbs

[JP]

ok, heres my plan for the rest of the year before disappearing to south africa for a while:

20
21
22 Wed - BP 5x5x115, DL 5x1x180, pullups, gunz
23
24 Fri - BP 6x2x110, pullups, row, shoulders, gunz
25
26 Sun - BP 4x4x120, deads heavy
27
28 Tue - BP 6x2x110
29 Wed - deads, pullups, gunz
30
december
1 Fri - BP 3x3x125kg, light squats
2 - Atlanta work trip
3 - Atlanta
4 - Atlanta
5 - Atlanta
6 - back from Atlanta
7
8 - Fri BP 2x2x130kg
9
10 - Sun Squats or deads, BP 2x2x110
11
12
13 - bench max!
14 - South africa ->

[JP]

damn, didnt get enough calories in at work and it was a really stressful day. It all takes its toll, so without any further excuses:

bench press
7x70
5x90
1x105
5,5,4,4,4x115kg

damn, missed the 5x5 - i know i have it in me, i felt strong but ran out of steam on the last sets.

pullups
bw: 6,6,6,6,6

GUNZ BLAZING!

curls
15xez bar +30kg
10 x ez+35kg

[JP]

not bad workout for a shit one. Could not even contemplate doing bench because of shoulders being shot, but got talked into doing board pressing by the sugden crew.

2 board press
10x60
5x80
5x100
3x110
4x120
3x125 - very bad first rep, then easy.

push press
5x50
5x60
5x70
2x4x80kg

after that, my shoulders were mince.

pullups
5 x bw
6 x bw + 5kg plate stuffed into my belt
2 x bw + 10kg plate in my bag. Third rep failed because there was a skinny guy hanging off my bag.
10 x bw

GUNZ BLAZING!

dumbell curls
15 x 17.5kg dbs drop set to 10 x 12.5kg dbs

alt curls 10 x 17.5kg

rear delt
15 x 17.5kg dbs

[Kryptonite V]

not bad workout for a shit one.

LOL, good quote!

pullups
5 x bw
6 x bw + 5kg plate stuffed into my belt
2 x bw + 10kg plate in my bag. Third rep failed because there was a skinny guy hanging off my bag.
10 x bw

Nice pullups for a fat boy
But that excuse would sound better if you said "huge guy" instead of "skinny boy"

Keep it up - or rather, don't, or you'll eventually be stronger than me in pullups as well


You're bodybuilding excursions are worrying though:

GUNZ BLAZING!

dumbell curls
15 x 17.5kg dbs drop set to 10 x 12.5kg dbs

alt curls 10 x 17.5kg

:?

[Jonathan]

Good session JP - your push pressing is nae bad, and you pullups are awesome. Nice work

You had to ruin it with the drop set curls though didn't you

Jonathan

[JP]

thanks guys. Aye more and more disconess is creeping to my training to increase the muscle mass in upper body

But as the old saying goes, disco with a function is actually hardcore.

Todays session was a mixed bag. In the end i am happy about the session. Whole saturday i tried to heal my aching shoulders with icing, tiger balm, cold shower, tiger balm and giving them a good rest.

Bench press
10x60
5x80
3x100
1x110
4x120
4x120
3x120
abort x120

shoulders got increasingly sore and before the last set they were in agony. Shouldnt have even tried, but there was a chance for a good triple.

Plan was to do 4x4x120 - i have done fives with 120 before but this is a different ballgame with accumulative overtraining/overreaching on this mad russian routine.

Now i am going to give them a good rest and go for 3x3x125kg next friday. Might even skip the 6 doubles with 110 which were planned on tuesday. maybe do some really light benching on wednesday instead.

deadlifts
10x60
5x100
3x140
1x180
1x200
1x210 - too slow.

deadlifts from just below knee
1x100
1x140
1x180
1x200
1x220
1x230
fx240 - nailed to the rack.

hammer grip pullups
bw: 8,8,8

Machine rows overhand grip
stack: 10, 15, 15

GUNZ BLAZING!

ez bar curls
2x10x30+ez