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RTvG

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Squat is looking good.

Thanks! Im working squat a lot these days. Cycling 531 went good, but in 3rd week maximum sets went awful. Think I read in to much on technique, therefore making little changes in my form and causing failure on higher weights. Think I refound my form now, I hope!

btw, Are you Mc Chick from dbbf? Good to see a few other Dutchmen here!

Today:

Extra benchset:

Bar x5

40kg x5

70kg x1

80kg x1

85kg x1

Extra squatset:

40kg x5

80 x5

110 x5

120 x2

130 x2

100 x10

80 x20

In between few V2 black sets and few WD2 black sets also

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Your body needs to adept to these changes in your form. In our sports there is a rule that a change in your form will take about 1000 reps to fully adept to your neurologic patterns.

You need to make a lot of volume with sub max weights (about 80/85%).

And yes that's me. ;)

Edited by Grind
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Your body needs to adept to these changes in your form. In our sports there is a rule that a change in your form will take about 1000 reps to fully adept to your neurologic patterns.

You need to make a lot of volume with sub max weights (about 80/85%).

And yes that's me. ;)

Good!

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6th cycle, 3rd wk

DL

50kg x5
70 x5
90 x3
115 x3
135 x3
155 x1

WD2 black spring

RHL

lvl 3 x10, 4x10, 5x10, 6x10, 7x10, 8x10, 9x10, 10x10

LHL
lvl 3x10, 4x10, 5x10, 6x10, 7x5 x2

V2 black spring

RH
lvl 15 x5 reps, 16 x5 singles, 15 x5 reps, 14 x10 reps, 13 x5 reps, 12 x10 reps mms

LH
lvl 13 x5 singles, 14 x5s, 12 x5r, 11x10r, 10x5r, 9x10r

Thumbscrews
many many reps

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Evening

Be

35kg x5

42.5 x5

50 x3

62.5 x5

70 x3

77.5 x4

70 x4

60 x10

50 x15

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C6, wk3, maxing out day for squat, felt good!

Sq

30kg x5
50 x5
70 x3
100 x5
120 x3
140 x1
120 x2, 2 sets
120 x3, 10 sets

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Good squatting Bob. 150 is around the corner, but it still is a huge steppingstone. I am concentrating now more on DL with squats second.

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MP, 3rd wave/session ever:

20kg x5
25 x5
30 x3
37.5 x5
42.5 x3
47.5 x4
50 x1
40 x10
40 x5
30 x10 for two sets

I like this exercise, much to gain here! Onwards and upwards it is.

Python 10mm beast powertwister, few sets of 6r

After this with the kids to an indoor spielgarten. Completely wasted afterwards! :laugh

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After this with the kids to an indoor spielgarten. Completely wasted afterwards! :laugh

Yep much more exhausting than lifting weights!

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After this with the kids to an indoor spielgarten. Completely wasted afterwards! :laugh

Yep much more exhausting than lifting weights!

For sure!

Evening:

Python Beast PT again, now 10 sets of 5 reps.

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Crazy week at work coming, so last training for 5 days to come.. :chris:

Morning

Bench

50kg x5

60 x5
70 x5
60 x10
50 x10
60 x5
70 x5
70 x5
70 x5
70 x5

Evening

Squat

30kg x5

50 x5
70 x3
100 x5
120 x3
130 x2 for 9 sets,
tenth part 1: 130 x1
tenth part 2, after getting a little mad: 130 x2
110 x5
100 x10

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C7, W1

Sq
27.5kg x5
47.5 x5
67.5 x5
95 x5
105 x5
115 x5
100 x10
100 x10
100 x10

Be
35kg x5
42.5 x5
52.5 x3
57.5 x5
65 x5
75 x5
60 x10
60 x10

60 x10

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MP
22.5kg x5
27.5 x5
32.5 x3
35.5 x5
40 x5
45 x5
40 x10
35 x10
30 x10

Sq
to 125kg x3

V2 black
to 14 few overcrushes LH and 17 few overcrushes RH (missed 15 LH and 18 RH by a mil just before this, hence this approach)

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Evening

DL
45kg x5
65 x5
82.5 x3
112.5 x5
122.5 x5
135 x5
120 x5
100 x10
100 x10

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C7, W2

Be
35kg x5
42.5 x5
52.5 x5
60 x3
70 x3
80 x3
70 x5
70 x5
70 x5

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MP

22.5kg x5
27.5 x5
32.5 x3
37.5 x3
42.5 x3
50 x3
40 x10
35 x10
35 x10

Sq

27.5 x5
47.5 x5
67.5 x3
105 x3
115 x3
125 x3
110 x10
100 x10
100 x10

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Evening

Python 10mm Beast PT, DU
Decided to do 100 no matter what :shuriken:
3,5,5,7,
10,5,9,
5,5,5,4,
6,4,2,5,4,
5,2,4,2,3

=100

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Evening

Python 10mm Beast PT, DU

Decided to do 100 no matter what :shuriken:

3,5,5,7,

10,5,9,

5,5,5,4,

6,4,2,5,4,

5,2,4,2,3

=100

Beast mode!

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Thanks Roy! I had a rep PR of 10 and a volume PR of 100 with this wrist/elbow killer. Thinking about the 11mm PT..

Today

WD2 black to lvl 11 RH and 7 LH
WD2 crom 5x5 lvl 7 LH and lvl 10 RH

DL

45kg x5
65 x5
82.5 x3
122.5 x3
132.5 x3
140 x3

Stubby thick bar
to 130kg in plates x3

Total lack of power. Decided to do no more sets and call it a day.

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C7, week 3

june 13th

Be
35kg x5
42.5 x5
52.5 x3
65 x5
75 x3
82.5 x3
82.5 x2
75 x5
70 x5
60 x10
60 x10

june 14th

Sq
30kg x5
50 x5
70 x3
100 x5
120 x3
140 x1

june 16th

MP
22.5kg x5
27.5 x5
32.5 x3
40 x5
45 x3
52.5 x3
52.5 x2
40 x10
40 x10
30 x10
30 x10

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Loose ends today,

Be

up to 90kg (PR): 1, 0, 1, 1, 0

V2bl to lvl 18 RH and 15 LH

WD2bl to lvl 12 RHL and 9 LHL

WD2wasp to 13 RHL several singles

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cycle 8, wave 1

June 27th

Sq
30kg x5
50 x5
70 x5
80 x3
100 x5
120 x5

WD2bl
lvl 3 x5
4 x5
6 x5 (L and R till here)
8 x5 R 6 x5 L
9 x5 R 6 x5 L
10 x5 R 6 x5 L

June 28th

MP
25kg x5
30 x5
35 x5
37.5 x3
42.5 x5
47.5 x5

WD2bl
lvl 3 x5
4 x5
6 x5 (L and R till here)
8 x5 R 6 x5 L
9 x5 R 6 x10 L
10 x5 R 6 x10 L
10 x5 R

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29th June

Be
40kg x5
47.5 x5
57.5 x5
62.5 x3
70 x5
80 x5 (as in 2, 1,1,1)
70 x10

WD2bl
lvl 3 x5 R and L
4 x5
6 x5
8 x5R 7x5L
9 x5R 7x5L
10 x5R 7x5L
10 x5R

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