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Sickening Metamorphosis (38 days to go)


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GPP @ AC Soest

Back Attack


3 x 10 x 100 kg


Close Grip Lat Pull


3 x 15 x 80 kg


Overhead DB Tricep Extension

5 x 20 x 10 kg


Leg Extension Machine


2 x 8 x 120 kg PB

10 x 120 kg PB


Weighted Plank


60 sec x 50 kg


Max Effort Lower Body (continued)

Sumo Bent Over Good Morning


5 x 10 x 145 kg


Adductors with Bands

5 x 20 x green band & blue band


Glute Ham Raise

4 x 15 x bw


Weighted Glute Ham Sit Up


5 x 10 x 25 kg

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  • 2 weeks later...
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Max Effort Upper Body

Wide Grip Bench


6 x 100 kg

5 x 112,5 kg

Naja, Mist. Ist weder wirklich besser noch schlechter als 6 x 110. Keine Steigerung in mehreren Wochen.


Close Grip 17,5 cm Board Press


5 x 10 x 100 kg


Bottom Half ROM Shoulder Press


5 x 10 x 65 kg


Underhand Grip Barbell Row


5 x 10 x 80 kg


Zeit: 90 Minuten

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Repetition Effort Whole Body

Wide Grip Bench

3 x 10 x 90 kg


Band Tricep Extension


3 x 10 x green band

+ dropsets: 10 x blue band, 10 x red band


Band Face Pull

3 x 12 x red band


Barbell Shrug


3 x 10 x 160 kg


Hips with Bands

5 x 10 x blue band


Short on time, so supersetting here and there.

Left out 3 movements, so I could eat before I had to leave.


Technical Death Metal meets Opeth meets Allan Holdsworth. Best part (second song) after 9:10 <3


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So I maxed out on monday and it was fucking awful.


In short:

170 kg squat, then 185 kg fail

125 kg bench, then 132,5 kg fail (this was actually as expected, so it's okay)

210 kg deadlift fail, then 210 kg deadlift, then 230 kg deadlift fail


This went so entirely and most of all unexpectedly bad that I was in actual psychological shock for a few hours after the session. I just could not believe it. My training was going well and I made some kind of progress, so I expected to at least be as strong as I was 2 months ago.


While bad atmosphere when training, mindfuck during maxing out, nutrition and just exhaustion from the festival on the weekend before may be minor factors, I have ruled them out as major factors, simply because my bench actually went up. The most important mistakes must have been made during programming. In short, I focussed on my inner thighs, hips and quads like hell and made them a priority but had to neglect back and hamstring work because of it. In consequence my legs may look better than ever before, in fact, I think I look quite massive but I fail to even lift my warm up weights. Conclusion: back to the roots, posterior chain = main priority


(needless to say, I was DEVASTATED for some time because of this. it was just so unexpected. usually when I lose strength, there is an obvious reason and I know I won't perform before I even try. this just baffled me)

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The Plan for july & august

Monday - ME Lower Body

1) 1-3RM squat/deadlift/good morning variation

2) Good Morning variation

3) Hamstrings

4) Straight abs

5) Glutes, if possible

6) Inner thighs (optional)


Tuesday - GPP @ Soest

1) Back Attack

2) Hamstrings

3) Lats

4) Tris

5) Abs

6) Quads (optional. don't wanna kick it out to still train then a bit but it's now the lowest priority)

A lot of stuff to do, will have to train faster. Should help my crap conditioning though.


Thursday - ME Upper Body

1) 1-3RM pressing movement

2) Heavy tris

3) Shoulder (focus: front delts)

4) Lats

5) Prehab


Friday - DE Lower Body

1) DE squat variation

2) DE deadlift variation

3) Hamstrings

4) Erectors

5) Side abs

6) Hips


Freitag - GPP @ Soest

1) Lats

2) Tris

3) Hamstrings

4) Back Attack

5) Abs

6) Quads (optional)

Just switched up the order a bit, to have more focus on upper body on one day and lower body the other day.


Sonntag - DE Upper Body

1) DE bench variation

2) Heavy chest

3) Tris

4) Shoulder (focussing on posterior delts)

5) Traps

6) Prehab



Additionally, the friendly physio from my group of crazy powerlifters has recommended this

Thrice a day, 3 sets per side, 30 seconds each time. Equals 45 minutes of stretching. Believe you me, I have never done any kind of stretching more painful than this.

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Conventional Deadlift


1 x 170 kg

1 x 200 kg

1 x 210 kg

On the one hand, just 5 kg below my PB. On the other, I lifted this like a warm up and without warm up 2 months ago like nothing. I may have been able to pull 220 kg this way or even 230. But still, this is not as bad as the other lifts went.


Hips with Doubled Bands

3 x 5 x 2 red bands



Inverse Curl

3 x 6 x bw


Side Plank

3 x 1 minute per side

Nonstop. Swimming in sweat.


First of a set of filler trainings. In about 8 days, I'll start the new/old routine.

Just in time for that, this sweet baby will be released (aaaaaw yeaaaaah!)

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  • 2 weeks later...

Won't log the filler trainings, just don't have the time.

Started the new cycle on monday:

Max Effort Lower Body

Sumo Concentric GM


1 x 120 kg

1 x 130 kg

1 x 135 kg equal PB

1 x 140 kg PB

1 x 142,5 kg PB


Good Morning


3 x 6 x 120 kg


Weighted Glute Ham Sit Up


5 x 10 x 35 kg


Weighted Glute Ham Raise


3 x 8 x 5 kg


Stretching after this. It was awful, just excruciating. I hope this stuff works.

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GPP @ AC Soest

Back Attack


3 x 10 x 100 kg

10 breaths or so between sets.


Machine Leg Curl


5 or 6 x 30 kg ?

3 x 10 x 20 kg ?

Don't remember. But short breaks.


Wide Parallel Grip Lat Pulldown


3 x 8 x 70 kg ?

Or so I believe.


Cable Tricep Extension

3 x 15 x 30 kg

Very short breaks. This is actually the full stack on that cable tower


Ab Wheel (on toes)

3 x 5

Again, short breaks.


Time: 40 minutes or so

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Max Effort Upper Body

Future Method Bench (red bands)


3 x 130 kg

2 x 135 kg

Almost back to old numbers (best = 1 x 140 kg).


Seated Klokov Press


6 x 60 kg

3 x 12 x 40 kg



BB Shrug


3 x 10 x 170 kg

Fucking heavy.


Band Tricep Extension

3 x 30 x red band

Messed up by forgetting to do some heavy tricep work earlier. So I did this to just do something, at least.

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DE Lower Body

Box Squat + blue bands


9 x 2 x 60 kg

In 5 Minutes.


Future Method Sumo Speed Pull


6 x 1 x 160 kg


Inverse Curl

3 x 10 x bw

Left hammie was still sore and cramping up.


Weighted Side Plank

10 kg x 1 minute per side


Band Mornings


3 x 10 x 2 black bands


Time: 69 minutes

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Dynamic Effort Upper Body

Future Method Bench (red bands)


9 x 3 x 70 kg

In 5 minutes.


Wide Grip Bench

3 x 8 x 90 kg

Rather short breaks.


Band Tricep Extension


4 x 10 x blue band

Very short breaks.


Bent Over DB Rear Delts

5 x 10 x 7,5 kg

5 breaths between sets.


Narrow Grip Pendlay Row

3 x 6 x 90 kg


Time: 48 minutes

What a pump session! Haven't trained this aggressively in a long time. Feeling like a cloud now, a cloud drenched in sweat.

Meanwhile, outside the world is coming to an end. Sounds like the twilight of the thunder god:

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