Mellon

Squat is up to 200 kg (with some left in the tank) Bench is now comp approved Deadlift is 260 kg (maybe a few kg left there, too) Bw is up to 86.5 kg though Numbers should go up again in mid-january when I max out for the last time before cutting to 80 kg (dehydrated 75 kg) to slowly set course for all-time glory.

Dynamic Effort Upper Body Future Method Bench (red bands) warmup 9 x 3 x 70 kg In 5 minutes. Wide Grip Bench 3 x 8 x 90 kg Rather short breaks. Band Tricep Extension warmup 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:

Neglected stretching this week and didn't do yesterday's gpp. Hating my guts for it. I'll do better.

DE Lower Body Box Squat + blue bands warmup 9 x 2 x 60 kg In 5 Minutes. Future Method Sumo Speed Pull warmup 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 warmup 3 x 10 x 2 black bands Time: 69 minutes

Thursday: Max Effort Upper Body Future Method Bench (red bands) warmup 3 x 130 kg 2 x 135 kg Almost back to old numbers (best = 1 x 140 kg). Seated Klokov Press warmup 6 x 60 kg 3 x 12 x 40 kg Heavy. BB Shrug warmup 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.

Tuesday GPP @ AC Soest Back Attack warmup 3 x 10 x 100 kg 10 breaths or so between sets. Machine Leg Curl warmup 5 or 6 x 30 kg ? 3 x 10 x 20 kg ? Don't remember. But short breaks. Wide Parallel Grip Lat Pulldown warmup 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

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 warmup 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 warmup 3 x 6 x 120 kg Weighted Glute Ham Sit Up warmup 5 x 10 x 35 kg Weighted Glute Ham Raise warmup 3 x 8 x 5 kg Stretching after this. It was awful, just excruciating. I hope this stuff works.

Conventional Deadlift warmup 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 THIS IS HARD! 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!)

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.

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)

Repetition Effort Whole Body Wide Grip Bench 3 x 10 x 90 kg Band Tricep Extension warmup 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 warmup 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 http://www.youtube.com/watch?v=B9h57etyGx8

Max Effort Upper Body Wide Grip Bench warmup 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 warmup 5 x 10 x 100 kg Bottom Half ROM Shoulder Press warmup 5 x 10 x 65 kg Underhand Grip Barbell Row warmup 5 x 10 x 80 kg Zeit: 90 Minuten

GPP @ AC Soest Back Attack warmup 3 x 10 x 100 kg Close Grip Lat Pull warmup 3 x 15 x 80 kg Overhead DB Tricep Extension 5 x 20 x 10 kg Leg Extension Machine warmup 2 x 8 x 120 kg PB 10 x 120 kg PB Weighted Plank warmup 60 sec x 50 kg Max Effort Lower Body (continued) Sumo Bent Over Good Morning warmup 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 warmup 5 x 10 x 25 kg

Max Effort Lower Body Squat warmup 10 x 125 kg 1 x 140 kg [wraps] 1 x 160 kg 1 x 180 kg 1 x 190 kg [/wraps] "June Squat" competition from some other forum and then some practise with wraps. Was disastrous. Kept the volume very low to be fit for maxing out next week. This took forever, so I'll do supplemental and accessory stuff tomorrow.

So I wanted to gain mass and just get strong no matter how fat I would get. No dietary restrictions, just eat whenever hungry etc. Well, just had a few very hard lower body sessions and it seems like the 4-6 pack is back. Not really complaining but this was unexpected http://i39.servimg.com/u/f39/15/14/40/78/20140610.jpghttp://i39.servimg.com/u/f39/15/14/40/78/20140611.jpghttp://i39.servimg.com/u/f39/15/14/40/78/20140612.jpg