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

Dynamic Effort Upper Body

Speed Bench

warmup

9 x 3 x 75 kg

Heavy.

Wide Grip Bench

2 x 10 x 90 kg

4 x 90 kg + dropset 3 x 80 kg

Just shy of failure. Short breaks.

Band Tricep Extension

warmup

3 x 8 x green band

+ dropsets: 8 x blue band, 8 x red band

Just shy of failure. Short breaks.

Band Face Pull

3 x 10 x red band

Barbell Shrug

warmup

3 x 8 x 160 kg

+ dropsets: 10 x 110 kg, 10 x 60 kg

Short breaks.

Time: <60 minutes

Wait is it actually 71 days, are you changing the thread title every day?

Well, before that, I haven't changed it in 60 days ^^

But yeah, roughly 70 days to go until our own PL meet takes place.

GPP Lower Body

Glute Ham Sit Up

3 x 20 x bw

30 sec between sets.

GHR

5 x 10 x bw

And to come, in a bit:

Stretching

3 min hamstrings

6 min groin

3 min hip flexors per side

Yesterday:

GPP Upper Body

One Arm Tricep Extension

5 x 10 x blue band

Nonstop. Close to failure.

Nothing special, just to do something.

DE Lower Body

Paused Front Squat + red bands

warmup

9 x 2 x 65 kg

Sumo Speed Pull

warmup

10 x 1 x 130 kg

20-30 sec between sets.

Hips with Bands

5 x 10 x red band

Starting again with low tension. Then using more every week to see how far I can go. Would really love to do something else but since I got no abductor/hip machine, I'll just have to make do.

Inverse Curl (6 plates ~ 30° incline)

3 x 5 x bw

Side Plank

2 x 1 minute per side

Nonstop.

Forgot to isolate the ass

Stretching

3 minute hamstring stretch

6 minute groin stretching

2 minute hip flexor stretch per side

Stretching

3 minute hamstring stretch

6 minute groin stretching

2 minute hip flexor stretch per side

Max Effort Upper Body

6 cm Board Press

warmup

3 x 120 kg

3 x 125 kg

3 x 130 kg

1 x 135 kg PB

Could all be PBs, i have no idea.

Close Grip 24 cm Board Press

warmup

5 x 10 x 110 kg

Short breaks. Too big a board. With normal grip there would have been no ROM

Still killed my triceps and pecs good.

Bottom Half ROM Shoulder Press

warmup

5 x 10 x 60 kg

Short breaks.

Underhand Grip Barbell Row

warmup

3 x 10 x 80 kg

Quite strict. Short breaks.

Time: 82 minutes

Max Effort Lower Body (continued)

Sumo Bent Over Good Morning

warmup

5 x 10 x 140 kg in 10 minutes

Damn! Dat be hard! On the system and the erectors.

Adductors with Bands

5 x 20 x green band

10 sec between sets. Wanted to start again light, so I could get in more volume without cheating.

Weighted Glute Ham Sit Up

warmup

5 x 10 x 20 kg

10 sec between sets. Quad-failure xD

Glute Ham Raise

3 x 15 x bw

15 sec between sets. Madness!

Cardio-hell.

Time: 43 minutes

Max Effort Lower Body

Sumo Block Pull (6,5 cm)

warmup

1 x 230 kg

1 x 235 kg

1 x 240 kg

1 x 245 kg

1 x 240 kg miscalculated, shoulda been 250

1 x 245 kg and this shoulda been 255

1 x 250 kg equal PB

255 kg fail

Result was disappointing. Was hoping to do 260. However, I usually don't do nearly as many sets, so I could imagine that leading to this result. 7 sets at 90% and above is a lot. At least this was good volume.

Had already trained 90 minutes at that point and it was 10pm, which meant I had to stop anyway (stupid neighbour...), so I pushed the rest back to today.

And finally, a few videos. Speed work from monday and then all the deadlift working sets:

Dynamic Effort Upper Body

Straight Weight Bench

warmup

9 x 3 x 70 kg

Felt like a toy.