gbglifters bulk-log

4th week of 5´s. Deads: 60kgx8. 90kgx6. 110kgx6. 160kgx5. Deloaded here. Shall work back up to RM. Good mornings: 85kgx5(PR). 70kgx4+3 then 7squats. Myoreps. Legpress was busy. OHP: 95kgx5+2+2. 40kgx15. Myoreps. Legcurl: 95kgx5. 68kgx8. 49kgx9. Myoreps. Standing calf supersetted with ab-crunches. 120kgx5+4+3.
 
4th week of 5´s. 90.2kg BP: 60kgx8. 90kgx6. 110kgx1. 115kgx5. 90kgx5+4+4 Myo CGBP: 95kgx5(PR)+1+1+1+1 Myo Chins mixed grip: bw only: 10+8+5+3 super setted with db delt raises 10kgx10+8+6. 2 sets of ab crunches.
 
Lower B. 89.6kg Squats: 50kgx7. 70kgx6. 90kgx4. 120kgx1+1. 90kgx4+3+3. 70kgx8. Myostyle dropsets. RDL: 70kgx7+5+3 Myo Legextension: 95kgx7. 45kgx10+7 Myo/dropsets Seated calf: 100kgx5(PR). 90kgx4. 75kgx8. 50kgx7. Myo/dropset. First time under 90kg since october, or the like. Ive decided to add in more drop sets to allow a higher volume each workout. Generally one heavy working set while Im cutting then dropsets incorporating myoreps technique. Less total reps but more total effective reps. Deloaded on the RDL as it was getting too heavy to maintain good form. My lower back was lifting more than my hams. The legextensions were easier today for some reason. I managed 7 reps at my previous 5RM. Ill bump that up a bit next week. I am considering lowering the weight for my squats and instead focussing on really deep movements instead. I may actually work out my new 5RM with ass to the grass reps. Just check my ego in at the reception first :)
 
Upper B. 89.6kg BP: 60kgx8. 80kgx6. 115kgx4+1. 80kgx10+6+4 Dips: BW+50kg: 6+1. BW only x 10+6+4+3 OHP: 100kgx4+1. 60kgx8+6+3 Cable row/supgrip: 115kgx5. 75kgx7+6+3 Then two sets of abs. I deloaded on the dips as it was just getting silly. I dont feel I can push any of my RMs further and my joints are a wee bit achy here and there so Ill revert back to the 8´s for a couple of weeks again but Ill start at 90% of my 8RM, then 95 then 100, then do the 5s again. The OHP was equal to a PR as was the row. The BP was a rep short. Overall Im pretty happy with my strength levels. I am however focusing more on higher rep work now after the initial heavy set.
 
Restarted the 8´s. Deads: 60kgx8. 80kgx6. 100kgx4. 130kgx8. Good mornings: 60kgx8+8 Hack(legpress was busy): 50kgx8+8+4. Standing calf: 100kgx8. 70kgx12. Did the hack nice and deep and really felt the thighs working properly. Im considering changing around my routine. Perhaps dropping deads and do hack and legpress on the A workout then do squats and RDL for the B. Ill add extension one day and curl the next, as Im doing now. Ill then change over deads to rackpull and do it on my upper day along with rows then on my alternate upper Ill do both chins and rows.
 
gbglifter said:
Restarted the 8´s. Deads: 60kgx8. 80kgx6. 100kgx4. 130kgx8. Good mornings: 60kgx8+8 Hack(legpress was busy): 50kgx8+8+4. Standing calf: 100kgx8. 70kgx12. Did the hack nice and deep and really felt the thighs working properly. Im considering changing around my routine. Perhaps dropping deads and do hack and legpress on the A workout then do squats and RDL for the B. Ill add extension one day and curl the next, as Im doing now. Ill then change over deads to rackpull and do it on my upper day along with rows then on my alternate upper Ill do both chins and rows.
Click to expand...

That looks like a good plan for legs. Hack squats are amazing on the quads.
 
Upper A
89.4kg

Chins: bwx8+8
BP: 90kgx8+8
Skulls: 50kgx8+6
Military: 60kgx6. 50kgx9

I was unfocussed as I was thinking about a strange noise that my car was making. Its soon time to get some track days in so I kust hope I dont lose too much focus on my training.
 
Lower B
89.3kg

Squats glidersmith: 50kgx8+8+8
rdl: 50kgx8+7+6
Legext: 70kgx8+4+3 myo
Seated calf: 70kgx8+7+5

Bars were busy so had to use the smiths that glides back and forward. 50kg on that felt like 80kg normal squat.

Did some abs too.
 
Upper B
89.2kg

BP: 50kgx8. 70kgx8. 100kgx5. 110kgx5. 100kgx5.
OHP: 90kgx5. 60kgx10+6.
Dips: 140kgx5+3+2.
Bent over row BB: 60kgx10+10+10
 
Lower A
89.5kg

Hack: 55kgx9+9+5
Legpress: 240kgx6+5+4
Legcurl: 50kgx15+15
Standcalf: 100kgx6. 70kgx13+8
3 sets of abs.

The hacks and squats will be done to roughly 8 reps so as to keep form perfect. Curls and extensions will be the metabolic/conditioning work. Press will be done heavier. Calves will have one heavy set followed by higher rep work. I feel this is a good mix of loads while I cut. 5-8 repwork to maintain skeletal muscle and 12-15 to increase sarcoplasmic conditioning.
My abs are starting to show again. However my girlfriend says I look small now. She prefers the "bane-look"!
 
BP: 50kgx10. 70kgx8. 100kgx5. 110kgx10. 70kgx18 CGBP: 90kgx5. 60kgx11+9 OHP: 92.5kgx6. 60kgx9+8 Chins: BW onlyx10+8 2 sets of abs. Wasnt able to do racks today as all stations were busy each time I looked.
 
That is some inspiring pressing strength.
110k for 10 reps bench press and the other presses are good too. I'd like to get that level this year. And have some serious deltoids to go with it! :)
I bet your delts will look awesome when you finish cutting.
 
Thanks mate. I have lost a tiny bit of strength since I started cutting, but not much at all. The last 2 reps were ugly with arched back and all. I nearly never got the bar up on the 10th rep. Today: Lower B 88.6kg (195lb) Hacks: 50kgx6. 60kgx9+9+6 (bars were all busy again!) RDL: no bars! Legext: 70kgx8. 45kgx15 Seated calf: 100kgx6. 70kgx11+8 Once again must comment on how well the quads get hit during hacks. Im almost starting to see a bit of muscle separation in the thighs.
 
Upper B 88.3kg Chins: bwx5. bw+20kgx8+5+2 BP: 40kgx10. 70kgx7. 100kgx5. 112.5kgx6 OHP: 95kgx6. 70kgx10+7 Pendlay: 40kgx10. 60kgx10+10 Dips: bw+50kgx6. bwx15 2 sets of abs and 15min on the bike. Did some delt raises too. SCI: The previous days BP was not 110kgx10 it was 110kgx5.
 
Ok, 5 reps is still pretty good. I thought you did 10 straight reps, and I was like,"DAMN!"
 
Lower A
88.5kg

Squats: 50kgx8. 70kgx8+8+7
Legpress: 250kgx5+4+3
One leg seated curl (BFR): 31kgx20+10+7 left then right.
Stand calf: 100kgx8. 70kgx11+6.

Ill keep trying bfr training for ext and curls. I may try bicurls too. Ill give it a few weeks and see if I can notice any difference.

The squats were FULL ROM.
 
Upper A

OHP: 40kgx8. 70kgx6. 97.5kgx6. 60kgx11+8
Racks: warmups. 160kgx6.
BP: 70kgx8. 110kgx4+3. 70kgx17
CGBP: 95kgx4. 60kgx9+7.
Pullups: bwx11+7.
Bicurls BFR style.
2sets of heavy crunches.
 
Lower B

Hack: 65kgx9+9+6
RDL: 70kgx8+8
Legext/one leg/BFR: ca 40reps total.

Skipped calves as I could hardly stand after the extensions!
 
Upper B
88.3kg

Chins: bw+20kgx9+4 bwx11
BP: 70kgx8. 110kgx5. 70kgx19
OHP: 100kgx4. 50kgx13
Dips: bw+50kgx5. Bwx16
Some curls and cable rows, high reps.
 
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