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Old 09-13-2017, 05:40 AM   #901
Renton555
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Re: Renton's Rise from Weakness

Quote:
Originally Posted by rAv View Post
Gain train chugging along nicely in here
Thanks, bro.

Typoed the link to the squat set:



(edit: my log has a "last page" link now. Way bigger achievement than any PR, I think.)
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Old 09-13-2017, 12:28 PM   #902
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Re: Renton's Rise from Weakness

Nice work.
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Old 09-14-2017, 04:53 AM   #903
Renton555
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Re: Renton's Rise from Weakness

Quote:
Originally Posted by COCKBOAT View Post
Nice work.
Thanks.


Thursday, September 14, 2017 Training
Strength Block C2W2

1. Press (kg):
TM47 4x5 @80%

20x5x2
25x5
30x2
34x2

37.5x5
37.5x5
37.5x5
37.5x5

2. Chin-up (@60kg):
w/ Hanging Leg Raise (2ct hold): 0x20x3

0kg x5
6.25kg x5
12.5kg x4 @10 failed 5th
6.25kg x7 @10

3. Sumo Deadlift (kg):
w/ Cable Lateral (lb): 10x11, 10x13x3
TM144 67.5%x5, 72.5%x5, 77.5%x5

60x4 DOH
75x3 DOH
90x2 DOH

97.5x5 straps from here
105x5
112.5x5

4. 10ct Hook Grip Holds in Rack w/ Sumo Stance (kg):

80, 85, 90, 95, 100, 105, 110f (thumbs were done)

Training time: 2:01

***

Presses today felt as good as they ever have. I tried a new unrack routine where I set up with my feet where they'll be during the set before I pull myself under the bar. It was way less dynamic (read: less room to **** up) and seemed to result in better balance and a smoother first rep. The sets were almost easy, and I kept the rest intervals fairly short.

Chins are pretty much maintaining or making very slight gains. I may need to increase the volume and frequency of these. Deadlifts were miserable, and for the first time made me appreciate the inclusion of this light day. I think my form was decent, but the sets were just way harder than they should have been.

Since I didn't hook any of my deadlift sets, I trashed my thumbs afterward. Basically, I set the bar at just above my knees, took my same sumo stance, and locked them out for 10 counts. Rest between reps was just however much time it took to load the bar and re-chalk. I will probably do this for my hook grip training going forward, as it seemed pretty specific and time-economical.
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Old 09-16-2017, 05:47 AM   #904
Renton555
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Re: Renton's Rise from Weakness

Saturday, September 16, 2017 Training
Strength Block C2W2

1. Reverse-grip Bench (kg):
TM72 3x5 @80%, 1x5+ @80%

20x5x2
35x5
45x2
52.5x2

57.5x5
57.5x5
57.5x5 @8.5
57.5x5 @10

2. 2ct Pause HBBS (kg):
w/ Cable Straight-back Crunch (lb): 65x17x4
TM129 3x4 @72.5%

20x4x2
40x4
60x3
80x2
87.5x1

92.5x4
92.5x4
92.5x4

3. Machine Seated Row (lb):
w/ Machine Triceps Extension (lb): 70x17x4

145x9
145x10
145x10
145x10

Training time: 1:44

***

I still can't seem to put up a consistent performance for bench press. The first two sets were crap and probably resulted in some unnecessary fatigue. The third set was the best, and the fourth set was decent until the 5th rep mis-groove. I'm going with a tiny TM increase that will result in the next 5's day being at the same weight, but it will still be progress because 5x5 is more than 4x5. More on this later.

Squats were "easy" and felt really good. More big gains on rows, which is weird considering that my chin-ups are stalling. More on this too.



I did some additional neckbearding of my program last night with the following goals in mind.

1. More barbell benching.
2. More weighted chin-ups and treating it like a main lift in how I program it.
3. Fewer assistance exercises.
4. Separating my max effort bench and squat days into days that I either ramp up to a single PR set or that I do sets of 5 across, instead of doing both on the same day (4x5, 1x5+). Basically, the same as I'm doing for my press and deadlift.

I came up with this:



It's basically a 2-week cycle; the other two weeks have the same schedule with a bit more volume. Volume is about the same as my current program with the movements shifted around. There's an extra chin-up, squat, and bench day per 2 weeks. I removed most of the assistance work, including the RDLs, to fit these in.

It still may not be enough benching, but I'll just add bench sets if necessary. Barbell bench 5 times in 2 weeks (with one day of DB bench) is a decent frequency, I think.

Last edited by Renton555; 09-16-2017 at 05:53 AM.
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Old 09-17-2017, 03:15 AM   #905
Renton555
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Re: Renton's Rise from Weakness

Sunday, September 17, 2017 Training
Strength Block C2W2

1. Sumo Deadlift (kg):
TM144 4x5 @80%

60x4 DOH
80x3 DOH
92x2 DOH
105x2 straps from here

115x5
115x5
115x5
115x5

2. Press (kg):
w/ Band Facepull: #1 x19x3
TM47 4x10 @65%

20x5x2
25x5

30x10
30x10
30x10
30x10

3. DB Flat Bench (lb):
w/ Chin-ups (@63kg*): 0kg x6, 5kg x5, 0kg x6
w/ Hook Grip Holds (kg, 10ct reps): 90, 95, 100, 105, 110, 115f

45s x9 slow eccentrics
45s x9
45s x9

Training time: 1:51

* From gym scale. Previously this was based on my morning weigh-in (which is 2kg lighter typically).

***

Tough session. I usually just link the "good" sets so for balance today I linked some bad ones. The first two sets were really smooth. The third set was kind of a trash fire, with me losing balance on the 4th rep and doing a total rounded-back pull on the 5th. The last set, while not perfect, was much much better. Things I feel I need to work on:

1. Not cranking my neck. I did pretty well with this today.

2. A more consistent setup routine in reps after the first one, i.e. less dancing around the bar like a tard. Again, not so bad with this one today.

3. Lockout harder with my glutes. This one is tricky because sometimes I feel like I'm doing it but then the video shows otherwise. It's also really only visible from the side, which is not an angle I commonly film.

4. I think I may be pulling with my shoulders too far back. You can see in the 4th set that my hips rise just a bit. They weren't doing that in the first two sets so I think I was just tired by this point and not getting tight enough.



Gym is closed for 3 days after tomorrow so this will probably be the biggest lapse in training since I started the log. Which I guess is a brag.
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Old 09-18-2017, 11:49 AM   #906
Renton555
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Re: Renton's Rise from Weakness

Week 76 Diet
Mass Phase Week 16



Crossing the 4-month threshold for the "bulk" which has transformed lately into the "maintain! maintain!" Calories are slightly higher and protein slightly lower than I like, but not a big deal. Missed a bunch of weigh-ins this week and one that I didn't miss was a cringey 135.8, but probably it was an aberration. I don't feel as fat lately if that matters. My plan is to stretch out this "not cutting" phase for as long as I continue making constant PRs, then probably embark on Son of Cut after that.
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Old 09-18-2017, 05:04 PM   #907
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Re: Renton's Rise from Weakness

Quote:
Originally Posted by Renton555 View Post
Gym is closed for 3 days after tomorrow so this will probably be the biggest lapse in training since I started the log. Which I guess is a brag.
Pretty legit brag.
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Old Today, 02:33 AM   #908
Renton555
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Re: Renton's Rise from Weakness

Friday, September 22, 2017 Training
Strength Block C3W2

1. Sumo Deadlift (kg):
TM144 75%x5, 80%x5, 85%x5+

107.5x5 straps
115x5
120x8 [PR] {TM+3}

2. Press (kg):
TM47 4x5 @80%

37.5x5
37.5x5
37.5x5
37.5x5

3. Chin-up (@63kg):

0kg x7
0kg x7
0kg x7

Training time: 1:32

***

So, that set was supposed to be 122.5. During the first rep, I was thinking "man this feels a bit heavier on the left side." I immediately assumed that my grip was just uneven, so I adjusted it a little and continued the set. Then, afterward, I saw that I left the right side uncollared (these collars are 2.5).

It's still a big PR, but kind of disappointing. 122.5 would have been over double bodyweight. I don't want to speculate on whether the unbalanced bar made it as hard or even harder than 122.5. Just gonna call this 120 and go for 125 in two weeks.

I'm starting the new program in week 2 to better line up with my former programming.

Last edited by Renton555; Today at 02:50 AM.
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Old Today, 05:42 AM   #909
rAv
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Re: Renton's Rise from Weakness

Nice dude, almost 2xbw for 8 reps is good going. My max isn't even 2xBW
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Old Today, 06:47 AM   #910
loco
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Re: Renton's Rise from Weakness

Wow wow wow!!!

Color this man golden. That's going to be tough to beat.
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Old Today, 07:42 AM   #911
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Re: Renton's Rise from Weakness

Hilarious , I read this and thought to myself, I have never misloaded and not realized during the set.

THen this morning I misloaded my OHP by 1.25 on one side and didnt even notice till after 3 sets were done.DOH!!
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Old Today, 08:48 AM   #912
kidcolin
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Re: Renton's Rise from Weakness

if you don't cut that belt I'm flying to cambodia, murdering a hooker, and stuffing her in your suitcase.
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Old Today, 09:11 AM   #913
Montecore
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Re: Renton's Rise from Weakness

KC,

Setting up a justification defense doesn't work if you've already murdered the hooker; I'm pretty sure Cambodian CSI has the ability to differentiate time of death by the month.

Renton,

Nice pulls!
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Old Today, 09:35 AM   #914
FloppyJ
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Re: Renton's Rise from Weakness

Quote:
Originally Posted by rAv View Post
Nice dude, almost 2xbw for 8 reps is good going. My max isn't even 2xBW
Yar, nice dude.

Quote:
Originally Posted by kidcolin View Post
if you don't cut that belt I'm flying to cambodia, murdering a hooker, and stuffing her in your suitcase.
lol
The tail on that belt is so hilariously long it would almost be sacrilege to cut it at this point. The power of Renton's gains come from that tail.
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Old Today, 05:45 PM   #915
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Re: Renton's Rise from Weakness

good stuff in here renton, getting stronger every week. what's the most you have ever pulled? agree with floppy that all gains made are tail related
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Old Today, 05:51 PM   #916
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Re: Renton's Rise from Weakness

good job!
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