xphilx Posted October 23, 2009 Author Share Posted October 23, 2009 Squats60x580x5100x5110x5122,5x3100x8 Bench Press40x560x570x580x592,5x370x8 Pull-Ups3x3 Additional ExercisesPushdowns45x10, 45x9, 45x7Incline Dumbbell Hammer-Curls (PITT)18x15 Link to comment Share on other sites More sharing options...
xphilx Posted October 26, 2009 Author Share Posted October 26, 2009 Squats60x580x5100x5110x5122,5x5 Bench Press40x560x570x580x592,5x4 (+1) Pull-Ups5x5 Additional ExercisesHyperextensions17,5x15, 17,5x15Crunches4x20 + rotator cuff damn, almost got the last rep on the bench. Link to comment Share on other sites More sharing options...
xphilx Posted October 28, 2009 Author Share Posted October 28, 2009 Squats60x580x5100x5100x5 Military Press35x545x550x555x3 Deadlift80x5110x5120x5132,5x5 Additional ExercisesCrunches3x20Seated Calf Raise (PITT)67x18 + rotator cuff deads were heavy, military press wasn't good.the PITT set will be replaced by a normal 3x15 scheme. Link to comment Share on other sites More sharing options...
xjohanx Posted October 28, 2009 Share Posted October 28, 2009 Dude I want your grip strength. I really need to start grip training when I get back in the gym (I have a rest week atm). My deads are totally limited by my forearms which sucks enormous donkey boner. Your deads are totally awesome though. A strong german dude, should I warn Poland? Link to comment Share on other sites More sharing options...
xphilx Posted October 28, 2009 Author Share Posted October 28, 2009 dude my grip strength sucks, period! i wasn't even able to close the captain of crush gripper no. 1 at the vegan strength gathering. but i at least wanted to change something about that and bought the trainer version of the gripper and made some progress with my grip strength. and you know that the germans are the strongest anyway. on the german vegan strength board i'm among the weakest lifters.. Link to comment Share on other sites More sharing options...
sosso Posted October 29, 2009 Share Posted October 29, 2009 Hey mate, you're making great progress on this program! I think it's the best one I've tried so far. Link to comment Share on other sites More sharing options...
xjohanx Posted October 29, 2009 Share Posted October 29, 2009 Yeah dude. Those "goals for next year" in your signature, you're pretty muched passed them right? At least the bench and deadlift 1RM must be higher...A kind of discoquestion but do you build a lot of muscle on this program or is it more gains on the strength side? Link to comment Share on other sites More sharing options...
xphilx Posted October 29, 2009 Author Share Posted October 29, 2009 Hey mate, you're making great progress on this program! I think it's the best one I've tried so far. thanks! and yeah, defenitely! Yeah dude. Those "goals for next year" in your signature, you're pretty muched passed them right? At least the bench and deadlift 1RM must be higher...A kind of discoquestion but do you build a lot of muscle on this program or is it more gains on the strength side? i think you're right about the goals. although i'm not sure about the bench since i'm pretty weak at the 1RM area there.i made some good progress in muscle growth, too. the first time ever i could watch my chest, shoulders and triceps grow. but it's not a bodybuilding program and so the main gains are on the strength side. Link to comment Share on other sites More sharing options...
xjohanx Posted October 29, 2009 Share Posted October 29, 2009 Okay. I don't think I could do squatting 3 times a week because I'm sore for like 4-5 days after doing 5 sets. However I'm thinking about doing more of strength training but I need size on my chicken legs. I'm having a hard time making them grow. Link to comment Share on other sites More sharing options...
sosso Posted October 29, 2009 Share Posted October 29, 2009 At first, squatting three times each week is tough and you get sore, but after a while you get used to it. You just have to push through it and learn to love the pain haha.. Link to comment Share on other sites More sharing options...
xphilx Posted October 29, 2009 Author Share Posted October 29, 2009 squatting three times a week is really not as hard as you think. in fact you do only two heavy sets at all, at first sight it looks harder than it is. it could be that you have to squat once or maybe twice while being sore but your body gets used to it quick. Link to comment Share on other sites More sharing options...
xphilx Posted November 1, 2009 Author Share Posted November 1, 2009 Squats60x580x5100x5110x5125x3130x1 (PB)135x1 (PB)100x8 Bench Press40x560x570x580x595x370x8 Pull-Ups2x8 Additional ExercisesPushdowns45x10, 45x10, 45x8Incline Dumbbell Hammer-Curls (PITT)18x1016x15 + rotator cuff pretty nice! Link to comment Share on other sites More sharing options...
ralst Posted November 1, 2009 Share Posted November 1, 2009 Nice work on the squats! Link to comment Share on other sites More sharing options...
xjohanx Posted November 1, 2009 Share Posted November 1, 2009 Congrats on the PB! Link to comment Share on other sites More sharing options...
xphilx Posted November 1, 2009 Author Share Posted November 1, 2009 thanks to both of you guys! Link to comment Share on other sites More sharing options...
VeganEssentials Posted November 1, 2009 Share Posted November 1, 2009 Congrats on the PRs! Link to comment Share on other sites More sharing options...
sosso Posted November 1, 2009 Share Posted November 1, 2009 Great work with the squats man! You're going really well lately. Keep it up! Link to comment Share on other sites More sharing options...
xphilx Posted November 2, 2009 Author Share Posted November 2, 2009 thanks guys! Link to comment Share on other sites More sharing options...
bronco Posted November 2, 2009 Share Posted November 2, 2009 Solid squatting ! Link to comment Share on other sites More sharing options...
xphilx Posted November 2, 2009 Author Share Posted November 2, 2009 thanks man! i didn't even know that you're active on this board until now. cool to see you here, checking out my log. Link to comment Share on other sites More sharing options...
xphilx Posted November 2, 2009 Author Share Posted November 2, 2009 Squats60x580x5100x5115x5125x5 Bench Press45x565x575x585x595x3 (+2) Pull-Ups+5x5+5x5+5x4+5x4+5x3 Additional ExercisesStraight-Leg Deadlifts60x12, 60x12Crunches4x20 + rotator cuff wasn't motivated at all. therefore i'm actually satisfied. Link to comment Share on other sites More sharing options...
xphilx Posted November 4, 2009 Author Share Posted November 4, 2009 Squats60x580x5100x5100x5 Military Press35x545x550x555x3 Deadlift80x5110x5120x5135x5145x1 (PB)150x1 (PB) Additional ExercisesCrunches3x20Seated Calf Raise57x15, 57x15, 57x15 + rotator cuff yeah, pretty satisfied! ..although my overhead strength still sucks. Link to comment Share on other sites More sharing options...
sosso Posted November 4, 2009 Share Posted November 4, 2009 Deadlift150x1 (PB) It must be PB week! Good job! Link to comment Share on other sites More sharing options...
xphilx Posted November 4, 2009 Author Share Posted November 4, 2009 thanks man! yeah, i wanted to test out where i stand right now. only 50kg left till the 200kg. Link to comment Share on other sites More sharing options...
Tasha Posted November 4, 2009 Share Posted November 4, 2009 Great job on the Deadlifts Phill Link to comment Share on other sites More sharing options...
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