Skeptics log of unknown mental brutality

[Rocky]

i am indeed.... rocky is my hero

Don't blame you. You should see/hear me play guitar!

Nice session and good job on the squat PB - great lift to be getting stronger on.

 

[Skeptic]

thanks rocko! deadlift and squat are my main priorities at the moment... despite the fact that chest is one of my weaknesses lol

 

[Skeptic]

Chest shoulders tris

Incline Bench
15x20kg
12x40kg

7x60kg
5x70kg
5x70kg
4x70kg
6x60kg

Hammer strength flat bench
never used the machine before so first set was a feel set
15x20kg/side

7x40kg/side
7x40kg/side
7x40kg/side
7x40kg/side

upright rows

12x30kg
8x40kg
8x40kg

side laterals
15x4kg
8x10kg
8x10kg
8x10kg

seated ezbar tricep extensions

10x20kg
6x30kg
6x30kg
5x30kg

Todays session felt good, the flat bench was great, but i still want to get my overall chest strength up.

 

[El Freako]

Decent weight you're moving there so it shouldn't be long before you're adding a few more plates. Have you tried adding weight in small increments (2.5-5kg) each set?

 

[Skeptic]

yeah man, i used to pyramid everything every set.... so i thought id try doin something similar to the 5x5 for awhile, and just try to raise it every week.

 

[El Freako]

In the 5x5 that I used those increments are and integral part. Then the following week you start on the weight you used midway previously. eg...

Bench
week 1
5 x 60, 5 x 65, 5 x 70, 5 x 75, 5 x 80

week 2
5 x 70, 5 x 75, 5 x 80, 5 x 85, 5 x 90

...just use increments that you're comfortable with.

 

[Skeptic]

lol my idea of the 5x5 isnt pyramid... its a warmup, then 5sets of 5 reps with the maximum weight you can do it with.

 

[philosopher]

Nice session Skeptic

 

[Lionheart]

Nice nice,good work man.Keep it up

 

[Skeptic]

Thanks Philo and Lionheart

 

[Hypocrisy86]

hey Skeptic, great job on those Flat benches
and that 5x5 thing must be paying off, seems like everyone
whos doing it gets the best out of it.
tricep extensions with ez mustve felt good!!

 

[Rocky]

Nice going. That bench will come up.

Change that blue font though - can't read a fucking thing!

 

[Skeptic]

Hypo - My tris were fucked by the time i did the extensions haha so hard.
Rocky - only when you do for me what you promised to do

 

[h0ke]

Solid session Skeptic! We can get that Benching up, it needs just hard work
Keep hitting those weights bro !

 

[Skeptic]

thanks h0ke man! much appreciated!

 

[Skeptic]

Back/bis

Sumo Deads
8x60kg warmup
8x60kg warmup

8x100kg
8x100kg
8x100kg
2x140kg
2x140kg
3x140kg PB reps

Despite the PB with the reps... i could have done about 5reps if my grip hadnt failed so early.

Wide grip pullups
2 sets warmup on lat pulldown 40kg.

5xBW
5xBW
5xBW

Cable Rows

12x50kg
8x60kg
8x60kg
8x60kg

Hammer curls

8x15kg
8x15kg
8x15kg

Preacher curls

10x10kg
8x12.5kg

Not a hugely taxing session today, deadlifts felt easy, might take my straps next time.

 

[Rocky]

Nice session and a good PB on a big lift. Get those straps! Don't wanna lose out on serious back development cos of your grip!

 

[Skeptic]

thanks rocko! yeah i will definately have the straps for next time!

 

[Hypocrisy86]

Fantastic job. sumos look heavy for starting so soon
congrats on the bicep hammer curls
those will help the peak if you do them a certain way
my lil' secret

 

[Skeptic]

hahah thanks hypo! maybe you can show me one day