Royz Posted May 1, 2015 Author Share Posted May 1, 2015 'Royz method. When pain is an option'. There's croc rows and Royzsets for volume lol Sounds hefty brother. Oveheadpress 20 x 50kg consecutive? Nice! Lol. A bit of pain in the gym clears my head like nothing else... Quote Link to comment Share on other sites More sharing options...
Royz Posted May 2, 2015 Author Share Posted May 2, 2015 may 2nd 2015 Doing 20 rep sets in the morning is even worse than doing them in the evening... Zercher squats 16+4x105kg Was getting light headed after 16 reps. Put the weight down for 30sec. and cranked out the remaining 4 reps. Filed Vulcan black spring 20mm blockset R 23x Level 8 L 17x Level 8 DO deads Fatgripz Extreme 20x85kg Hands definitely not recovered from last time. These 20 reps were basically a string of singles and doubles with a lot of 10sec. breaks in between. Tough. Overhead press 22x50kg Romanian deads 20x115kg Floor press 23x70kg Seated calf presses one leg 20x85kg Key pinch pony clamp 25x Cable row V-grip 25x105kg Block curl R 20x8kg L 18x 8kg Side laterals 20x18kg Front levers 20x6,5kg Back levers 20x8kg A 3 day break would be better between sessions I think, maybe even 4. 1 Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 2, 2015 Share Posted May 2, 2015 (edited) I would say so, this is pretty CNS frying I guess. Once I get lightheaded in training, I'm mostly done. Can't shake that feeling once it starts. Edited May 2, 2015 by Geralt Quote Link to comment Share on other sites More sharing options...
Royz Posted May 3, 2015 Author Share Posted May 3, 2015 I would say so, this is pretty CNS frying I guess. Once I get lightheaded in training, I'm mostly done. Can't shake that feeling once it starts. I like my CNS fried with bacon... Actually I think it's less taxing for the CNS than low reps. I feel drained after training but not so much the next day. With low reps it's the other way around. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted May 9, 2015 Author Share Posted May 9, 2015 (edited) may 6th 2015 Managed to tweak my back (again!) with the Zercher squats. I think it's because I'm just too stressed out at the moment, too much tension in my body and my back. I do however seem to adapt to the high rep stuff. Have been doing more reps or more weight every session so far. So that's nice. Zercher squats Big fail, hurt my back a bit with a light weight. Despite my back hurting I did have a lot of energy today so I decided to muscle through. Filed Vulcan 20mm blockset R 28x L8 L 18x L8 Big improvement right hand, left hand a bit lagging. Horizontal leg press 30x157kg Overhead press 20x55kg DO deads Fatgripz extreme 30x85kg 10 more reps than last time, mostly performed as triples and doubles with little 10sec. breaks in between. Floorpress 20x75kg Cable row V-grip 25x110kg Supermans on roman chair 20x10kg Block curl R 22x8kg L 20x8kg Seated calf presses one legged 23x85kg Side lateral raises 22x18kg Front levering 20x7kg Back levering 18x8,5kg Mounted wristroller front x65kg/ back x70kg Walking dumbbell lunges 30metres x18kg/ x24/ x26kg! Just noticed I did 14 different movements today. Bit crazy perhaps... Edited May 9, 2015 by Royz Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted May 11, 2015 Share Posted May 11, 2015 Just noticed I did 14 different movements today 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted May 14, 2015 Author Share Posted May 14, 2015 may 10th 2015 Squat 22x110kg Yes just regular squats. Been a looong while. Not too bad. Vulcan filed 20mm blockset R 18xL9 L 20xL8 Overhead press 18x57,5kg Nice. Hopefully doing 20x60 kg soon. DO deads Fagripz Extreme 25x90kg! So far these high reps seem to work really well for thickbar strength. I'm hoping I will do 20x100kg within a month. These aren't continues reps, I have to take a mini-break every couple of reps. Still very tough to do. Floor press 23x75kg Supermans on roman chair 22x10kg Cable row V-grip 27x115kg If I get into a rhythm I seem to be able to do this with just about anything... Seated calf presses one leg 28x85kg Block curl 20x8,5kg Front levering 23x7kg Back levering 22x8,5kg Side lateral raises 18x20kg Ab wheel 35x Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted May 14, 2015 Share Posted May 14, 2015 DO deads Fagripz Extreme 25x90kg! Again, 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted May 16, 2015 Author Share Posted May 16, 2015 may 16th 2015 Squats 26x110kg Filed Vulcan 20mm blockset R 20xL9 L 21xL8 Overhead press 19x57,5kg DO dead fatgripz extreme 20x95kg! Floor press 22x80kg Mounted wristroller forward x65kg backward x75kg Cable row V-grip 20x120kg Supermans on roman chair 25x10kg Horizontal leg press 25x157kg Block curl 20x9kg Barbell curl hammer grip 18x48kg Quote Link to comment Share on other sites More sharing options...
Royz Posted May 21, 2015 Author Share Posted May 21, 2015 May 20th 2015 Hands where feeling tired today, not recovered from last time I think... Squat 20x120kg Basically dead after this set, but the show had to go on. Filed Vulcan 20mm blockset Rest pause style R 7+3+2+1 xL10 L 8+3+2+1 xL9 Overhead press 19x57,5kg First time not being able to progress from last time. DO deads Fatgripz Extreme 11x95kg Felt my hand slipping from the first rep. Didn't have it today. Floor press 20x82,5kg Mounted wristroller 48mm Forward x65kg Backward x80kg! Barbell row 17x100kg Supermans on roman chair 20x12kg Seated calf press one leg 20x90kg Block curl R 20x9,5kg L 16x9,5kg Front levering bar lift to bench 20x7kg 2 Quote Link to comment Share on other sites More sharing options...
RTvG Posted May 22, 2015 Share Posted May 22, 2015 20 x 120kg squat! Sick stuff Roy! Quote Link to comment Share on other sites More sharing options...
Royz Posted May 22, 2015 Author Share Posted May 22, 2015 20 x 120kg squat! Sick stuff Roy! Yeah made me sick too. 1 Quote Link to comment Share on other sites More sharing options...
Grind Posted May 24, 2015 Share Posted May 24, 2015 Very strong all. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted May 25, 2015 Author Share Posted May 25, 2015 may 25th 2015 Squats 20x120kg Felt strangely lightheaded going into the gym. Decided to be a bit of a whimp and not try to do more than last time on the squat... Filed Vulcan 20mm blockset Rest pause style R 11+3+3+2x L10 / 30sec. hold xL13 L 12+4+3x L9/ 20sec. hold xL13 Overhead press 18x60kg Floor press 18x85kg Romanian dead 20x120kg Cable row V-grip 20x125kg Mounted wristroller 48mm forward x65kg backward x80kg Side lateral raises 22x20kg Seated calf press one leg 26x90kg Quote Link to comment Share on other sites More sharing options...
Grind Posted May 25, 2015 Share Posted May 25, 2015 Why the high reps set? And is this the only set you do? Quote Link to comment Share on other sites More sharing options...
Royz Posted May 25, 2015 Author Share Posted May 25, 2015 (edited) Why the high reps set? And is this the only set you do? Have done only lowreps (1-5 reps) for the past 3? years. But I was hitting a brick wall in my progress for the last 6 months or so. Decided to do something completely different for a couple of weeks (or for as long as I like it). So yes, apart from a couple of easy warm-up sets, I just do one all out set for approx. 20 reps. And because I only have time to train twice a week I do this crazy whole body routine. So far I've been getting good results, but I'm not sure if I'm actually getting stronger. Maybe I'm just building more stamina. We'll see. I'm enjoying the change of pace for now anyway! Edited May 25, 2015 by Royz 1 Quote Link to comment Share on other sites More sharing options...
Jörg Keilbach Posted May 26, 2015 Share Posted May 26, 2015 Why the high reps set? And is this the only set you do? Have done only lowreps (1-5 reps) for the past 3? years. But I was hitting a brick wall in my progress for the last 6 months or so. Decided to do something completely different for a couple of weeks (or for as long as I like it). So yes, apart from a couple of easy warm-up sets, I just do one all out set for approx. 20 reps. And because I only have time to train twice a week I do this crazy whole body routine. So far I've been getting good results, but I'm not sure if I'm actually getting stronger. Maybe I'm just building more stamina. We'll see. I'm enjoying the change of pace for now anyway! Hello Royz, i worry that you only get more efficient at this rep range. You migh even loose some max strength. But anyway a change of pace from time to time is good. Especialy for your mind. Quote Link to comment Share on other sites More sharing options...
Royz Posted May 26, 2015 Author Share Posted May 26, 2015 Why the high reps set? And is this the only set you do? Have done only lowreps (1-5 reps) for the past 3? years. But I was hitting a brick wall in my progress for the last 6 months or so. Decided to do something completely different for a couple of weeks (or for as long as I like it). So yes, apart from a couple of easy warm-up sets, I just do one all out set for approx. 20 reps. And because I only have time to train twice a week I do this crazy whole body routine. So far I've been getting good results, but I'm not sure if I'm actually getting stronger. Maybe I'm just building more stamina. We'll see. I'm enjoying the change of pace for now anyway! Hello Royz, i worry that you only get more efficient at this rep range. You migh even loose some max strength. But anyway a change of pace from time to time is good. Especialy for your mind. Hi Jörg, You might be right. If you want to get better at one rep max, you will have to practise your one rep max. So if I'm going back down to low reps again my body will need a little time to get used to that again. However if I keep getting stronger in the 20-rep range, there is a point in my progress where I will not just be more efficient, but will actually be stronger. But I really don't no if that's gonna happen. It's not just a change of pace it's also a little experiment. Quote Link to comment Share on other sites More sharing options...
Grind Posted May 26, 2015 Share Posted May 26, 2015 If've done smolov in the past. Don't know if you are familiar with this squat program but you squat 4 day a week and every day you change the rep range (9-7-5-3 reps). The key element of this program is that the volume is high enough for you to make a good progression. Low reps is great to build power but don't forget to make enough work volume (about 80-85%1RM). I gained in the beginning a lot on the madcow principle (ramping up the weights to a max set). Till I got stuck so I lowered the intensity and upped the volume. There are so many ways to book gains with. As a elite lifter you can make good gains with 5-3-1 wendler for example. 1 Quote Link to comment Share on other sites More sharing options...
Royz Posted May 29, 2015 Author Share Posted May 29, 2015 (edited) may 29th 2015 A morning session. Doesn't happen very often. Needed a bit of time to get into the groove today. Squat 22x120kg Still didn't feel like going heavier today, but I just HAD to get more reps than last time. Overhead press 19x60kg Floor press 19x85kg DO deads fatgripz extreme rest pause style 20x95kg Holy crap this was hard. Supermans on roman chair 20x12kg Cable row V-grip 21x125kg Seated calf press one leg 18x95kg Blob trainer lift - index finger on top (see pics) rest pause style 15x20kg Made a blob trainer from wood. Really want to lift Bobs or Geralts 25kg blob next time I see them! At home, without chalk, I could only lift 12,5kg on it! But I chalked it up really good today and now I lifted 20kg pretty easily. Just shows how much texture matters! Block curl R 20x10kg L 18x10kg Dumbbell lunge walk 30m x26kg Edited May 29, 2015 by Royz Quote Link to comment Share on other sites More sharing options...
Geralt Posted May 29, 2015 Share Posted May 29, 2015 Good stuff Roy! Also very strong squatting. I have hurt my left hand a bit with my 25kg Blob. It hurts in the knuckle area, probably because of the crazy wide pinch and the hard work I did with it. So laying it off for a while, don't want to injure my right hand also. Quote Link to comment Share on other sites More sharing options...
Royz Posted June 4, 2015 Author Share Posted June 4, 2015 June 3rd 2015 Forgot my notebook so this is from memory. Squat 20x125kg! A lot of the 20rep squat thing is mental I think. I can really only do 10 continues reps with this, but after that I just stand with the weight and basically grind out singles untill I hit 20reps. Filed Vulcan 20mm blockset rest pause style R L11 8+3+3+3+2 reps / Hold 20sec. L15 L L10 4 (too heavy) + L9 6+3+3+2 reps / Hold 20sec. L13 Overhead press 19x 60kg / 12x60kg Decided to try a second set... Floor press Rest pause style 10+3+3+2+2 x85kg Pressing power not great today. Romanian dead 20x125kg! Ez bar curl 20x48kg Also did some levering, calves and abs... 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted June 4, 2015 Share Posted June 4, 2015 Squat 20x125kg! Damn dude! 1 Quote Link to comment Share on other sites More sharing options...
Grind Posted June 4, 2015 Share Posted June 4, 2015 (edited) Ok so you use breathing style squats. 20 reps pfff not in this live. Maybe a 5min squat challenge is something for you. You choose a weight and have 5 minutes to make as much volume as possible. 6000kg is hardcore. Edited June 4, 2015 by Grind Quote Link to comment Share on other sites More sharing options...
Royz Posted June 4, 2015 Author Share Posted June 4, 2015 Ok so you use breathing style squats. 20 reps pfff not in this live. Maybe a 5min squat challenge is something for you. You choose a weight and have 5 minutes to make as much volume as possible. 6000kg is hardcore. Yeah a lot of breathing...haha... takes me about 10minutes to catch my breath after those 20 reps. Interesting... that could be 48 reps with 125kg in 5min. So you are allowed to rack the weight during those 5 minutes? A bit to tough for me now I think. Quote Link to comment Share on other sites More sharing options...
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