Bulkboys Log!!!

[ironheart]

great presses man. good job on the MP, 72,5 for 10 is really good. very good pullups aswell. keep it up buddy.

 

[Bulkboy]

Prince: thanks bro

El freako: was quite pleased actually, think it may be a rep pb for me. form was very solid too, full rom, no leg or lower back movement. thanks for checking in

Ironheart: thanks m8. appreciate the kind words

 

[Bulkboy]

5/3/1: Week 2: Day 2: Deadlifts:

general warmup, 10 minutes of walking/ running on the treadmill

Deadlifts:

2 warmup sets

125kgx3
145kgx3
162,5kgx9 wow, grip was better today for sure

Barbell shrugs: (fired up by my improved grip i dropped the straps on these today aswell, stayed with the locking grip)

142,5kgx10
142,5kgx12
142,5kgx10

Good mornings:

80kgx9
80kgx9
80kgx9 lower back and hams were killing me by now

standing db lateral raises:

20kgx12
20kgx14
20kgx12

bent over rear db lateral raises:

20kgx17

at the end i did grip work. pinch grip farmers walks with 15 and 10 kg plates + static holds with a barbell loaded with 130 kg, overhand grip.

no abs today, im doing ab work on my squat day instead.

oh and i should add that i practised my front squat technique in the end for 10-15 minutes.

 

[Natzo]

What a workout boy!!

that grip work is finally paying off!

great deads!

 

[Bulkboy]

What a workout boy!!

that grip work is finally paying off!

great deads!

thanks natzo ye i was surprised about how much my grip had improved in just a matter of days. lets hope it continues.

 

[PrinceVegeta]

Awesome session man! improved grip FTW!

 

[El Freako]

Awesome deadlift reps there Bulky... its making me queasy just reading it.

 

[Bulkboy]

Prince: hell yeah! thanks for checking in

El Freako: i dont know what queasy means, but its prolly good so thanks

doing bench press, and some chest and upper back assistance work later today

 

[Bulkboy]

5/3/1: Week 2: Day 3: Bench press:

general warmup

Bench press:
2 warmup sets

85kgx3
95kgx3
107,5kgx10 last rep was heavy, but think i could have done one more.

Incline db press:

40kgx10
40kgx8
40kgx8

Pullups:

mex16 pb all from a deadhang, last 2 reps may not have been chin over the bar, but they were still good enough for me to count em
mex10
mex8 lol, the first set took alot out of me

Bench rows:

70kgx15
70kgx12

barbell rows: (been focusing more on pulling higher up instead of into the gut, feel it more in my upper back that way.)

100kgx10
100kgx13
100kgx12

Dumbell rows:

40kgx18

Barbell curls:

50kgx9

Realized in the end i overdid the assistance work alittle. 3 sets too much. ill try to avoid that in the future. still a good session overall, and didnt take too much time.

Should also add that i did 25 minutes of cardio in the end. on the bike

 

[Natzo]

107 x 10 is awsome shit!

great!


BB rows are different from high rows... when you pull it more to chest you work more your rear delt and upper back.. regular BB row works your middle back and low lat.
different exercises.
great workout Bulk!

 

[PrinceVegeta]

Nice session man! i would only do pullups and dumbell rows as assistance work with 3 sets of biceps! keep it up man!

 

[tim290280]

Just read your deadlift day Bulky; what do you mean by locking grip?

Is that the hook grip or the overthumb version or something else?

I've tried the hook grip myself and I'm either too girlie or my busted up fingers twist the wrong way.

 

[Bulkboy]

Natzo: thanks for the comments mate ye i know that its a difference in how it hits the back. i just tried bench rows today, cuz i havent done em before.

Prince: ill see what i do next session. i actually like barbell rows more than db rows though. i credit that exercise alot for my back development. but variation is good offc. as for biceps, i prolly wont do 3 sets. wendler actually doesent say anything about bicep work. but i feel i need it, just cause my biceps aint a genetics strongpoint, and i feel they need alittle direct stimuli as well ill prolly do 1-2 sets for bis on bench day, rest will be chest and back work. thanks for checking in mate

 

[Bulkboy]

Just read your deadlift day Bulky; what do you mean by locking grip?

Is that the hook grip or the overthumb version or something else?

I've tried the hook grip myself and I'm either too girlie or my busted up fingers twist the wrong way.

ye the hook grip thats it in norwegian its called the "låse grep" which directly translated is the locking grip. should have checked that out

i did use the overhand grip before, when i used straps. but i cant hold much weight that way without straps. u deadlift without straps and with an overhand grip? if so thats impressive. well if its uncomfy i guess its best to stay away from it. personally i like the hook grip though, feels i have more control over the bar from slipping that way. i do realize there is an increased risk of pulling a bicep though. but i always focus on not jerking my arms when pulling, so hope it works out.

thanks for checking in tim, always appreciated

 

[tim290280]

^^ I overhand it until I can't hold it solid anymore. That seems to be somewhere between 140-160kg. I've pulled 180kg overhand, but it seems to be about how fresh I am and I've usually already done C&J or something else that really hammers the grip.

Main thing I've found about the bicep tear is to make sure that the elbows aren't bent and you don't try to "row" or shrug the bar (we discussed this the other day with someone didn't we?).

 

[Bulkboy]

^^ I overhand it until I can't hold it solid anymore. That seems to be somewhere between 140-160kg. I've pulled 180kg overhand, but it seems to be about how fresh I am and I've usually already done C&J or something else that really hammers the grip.

Main thing I've found about the bicep tear is to make sure that the elbows aren't bent and you don't try to "row" or shrug the bar (we discussed this the other day with someone didn't we?).

dont think theres any chance for me to pull 180 kg overhand without straps. hopefully the grip work and the ditching of the straps will change that though

ye we did discuss the bicep tear the other day. im very consious about my form when deadlifting. last thing i want is a tear. thanks for commenting dude

here is todays workout:



5/3/1: Week 2: Day 4: Front squats:

general warmup on the bike

Front squats:

3 warmup sets

90kgx3
105kgx3
117,5kgx5 felt better today, form was more solid for sure also the bar placement on the shoulders wasnt nearly as uncomfy as last time

Atg olympic squats: (been 3 weeks since last time i squatted, think im gonna do regular squats, but i wont go higher than 140 kg and the goal is to be able to do this weight for 15-20 reps eventually)

140kgx8
140kgx6
140kgx6

Lying leg curls:

25kgx10
25kgx9
25kgx8

Standing calf raises ss with seated calf raises(dumbell):

200kgx31--->40kgx30

Situps:

mex62
mex42

thats it. pleased about the front squats starting to feel better. starting to like the exercise;P

 

[miamiracing]

wow great leg workout bulky. looks like you really smashed your quads

 

[PrinceVegeta]

Nice session man. Good quad trashing!

 

[Big_Guns_Lance]

Havent checked your log for abit mate but you've been having helluva sessions. Last workout was great. I'm glad your starting to like the front squats now, your strength is going to come up alot in them.

 

[Till]

Congrats on the pullup PB! Awesomeness indeed.