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Back from the layoff Log19094

varunj17 private msg quote post Address this user
Week 4 Day 5:

Friday:

1. Barbell Squats: 4 X10,9,8,8 at 85kg, 90kg, 92.5kg and 95 kg

2. Hack Squats: 4 X 10,8,8,8: 25kg, 30kg,35,35kg each side


3. Sissy Hack Squats: 3 X Failure

4. Leg Press: 3 sets 1 min each: 200kg

5. Dumbell Front goblet squat s/s DUmbell SLDL: 3 X 10
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varunj17 private msg quote post Address this user
DEload week this week

My plan is same weight as week 4 but less volume

like instead of 4*4 at 105kg in squats..do 2*4 or 4*2

Any other suggestions/ideas???
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Week 5 Day 1:

Monday:


1. Squats::4*4 at 107.5 kg
2. Bench: 4*3 at 82.5kg (down form previous cycle..)

3. Inline Dumbell Press: 4*8,8,7,5 at 30kg, 30kg,32kg,32kg

4. Dips * Pushups : 3 X Failure

5. Low Incline Flyes: 4 X 10; at 14,14,16kg,16kg each

6.Cable Cross Overs: 3 X 10
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varunj17 private msg quote post Address this user
didnt get to log last week

did everything except Friday which was supose to be Leg Hyper day 4*8

Had a long weekend so decided to d some handywork at home

Cleaned the garage concrete floor and then the etching..and now i have a sore back on the left side..like a knot in there..and everytime i move i get a sharp pain

Today was suppose to be Week 2 start with Squats at 4*4 at 110kg and Bench 4*4 at 85kg

*THinking whether I should i give today a miss and take it easy
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Cycle 2 Week 2 Day 1:

Tuesday:


1. Squats::4*4 at 110 kg
2. Bench: 3*3 at 82.5kg struggle town

3. Inline Dumbell Press: 4*8,8,7,5 at 30kg, 30kg,32kg,32kg

4. Dips * Pushups : 3 X Failure

5. Low Incline Flyes: 4 X 10; at 14,14,16kg,16kg each

6.Cable Cross Overs: 3 X 10

Cany anyone help me with a video of the correct way to to chest dips?
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Cycle 2 Week 2 Day 2:

Wednesday
Training's been really crap this week:


1. Squats::4*1 at 122.5 kg (goal was two reps each set)
2. Bench: 3*1 at 90kg
3. Pause Squats: 3*3 at 95kg
4. Dips * Pushups : 3 X Failure
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Cycle 2 Week 2 Day 3:

Back and SHouldders



1. Weighted Pullups (bw+10kg)4*5 S/S Dumbell Lateral Raises 3 *12,10,10
2. Neutral Grip Puldowns S/S MAchine Lateral Raises: 4 X 12, 10,10,10

3. PEndlay Rows: 4 X8,8,7,6

4. Overhead Press: 4 X 8,7,7,6

5. Dummbell Rows: 3 X 10

6. Arnold Press: 3 X 10,8,8

7. TBAr Rows s/s Front Raises: 3 X10,8,8

8. Seated Rows: 3 X 10

9. Rack Pulls: 4 X6
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Cycle 2 Week 2 Day 5:

Friday

1. Squats::4*8 at 85,90,95,95kg
2. Leg Pres: 4*10 at 225kg
3. Hack Squats s/s Sissy Squats: 3*10
4. Lying Leg Curls s/s Leg Extensions: 4 X 12,10,10,8
5. Calf Super set: seated raises s/s bodyweight raises
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Cycle 2 Week 3 Day 1:
Monday


1. Squats:122.5kg
Set 1: 1 * 122.5
Set 2: 2 * 122.5
Set 3: 1 * 122.5
Set 4: 2 * 122.5

2. Bench: 4*2 at 90kg

3. Pause Squats: 3*3 at 95kg

Followed by arms (bi's and Tri's)
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Cycle 2 Week 3 Day 3:
Wednesday


1. Squats:112.5kg
Set 1: 4 * 112.5kg
Set 2: 4 * 112.5kg
Set 3: 4 * 112.5kg
Set 4: 4 * 112.5kg

2. Bench: 4*4 at 82.5kg

3. Front Squats: 3*3 at 60kg, 65kg ,70kg

Followed by Chest Hypertrophy

4. INcline Dumbell Press:
Set 1: 8 * 30kg each dumbell
Set 2: 8 * 30kg each dumbell
Set 3: 8 * 30kg each dumbell
Set 4: 7 * 32kg each dumbell

5. Dips: 3 * Failure

6. Dumbell Flyes: 3 X 12,10,10

7. Pushups : 3 sets to failure
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Cycle 2 Week 3 Day 5:

Friday


1. Standing Leg Curls: 3 X 12 each leg
2. Squats::4*10,8,9,8 at 87.5,92.5,95,97.5kg

3. Leg Pres: 4*12,10,10,10 (last was drop set to failure..removing a plate a time form each side) at

4. Hack Squats s/s GHR: 4*10,10,8,8

5. Dumbell bulgarian Split Squats: 3 X 10,10,10 each leg with 20kg dumbell

6. Dumbell SLDL (24kg, 26kg, 28tk each hand) s/s Fron Goblet Squats (22.5kg dumbell) : 3 X 12

7. One Giant Set: machine sissy Squat -> Sissy Squat->walking Lunges->Bodyweight Squats TO Failure
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Week 4 Day 1:
Monday


1. Squats:122.5kg
Set 1: 1 * 122.5
Set 2: 2 * 122.5
Set 3: 2 * 122.5
Set 4: 2 * 122.5
chickened out on the first set

2. Bench: 4*2 at 90kg

3. Pause Squats: 3*3 at 95kg

Followed by arms (bi's and Tri's)
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Week 4 Day 2:
Tuesday


DEadlifts: 4*@ at 140kgs

Snatch Grip Deficit DL: 3 X 5 at 100,110,110kg

FOllowed by SHoulders and Traps:

1. Sitting Military Press: 4 X 5 at 60kg, 60kg , 62.5kg, 62.5kg

2. DUmbell Press: 4 X10,9,8,8 at 25kg,25,27.5,27.5kg each dumbell

3. LAteral Raises: 3 X 12,10,9 with 12.5 kg dumbells

4. Lying DUmbell Raises s/s Standing Barbell Fron Raise: 3 X 12, 12,12

5. Tri set: Rear DElt machine: 3 diff grips of 8,8,8 reps each set..3 sets

6. hanging behind th back raises s/s Barbell upright Row: 3 X 12

7. Lying Heavy Swings s.s Lying SHrugs: 3 X 12

8. DUmbell Pause Shrugs s/s Behind the neck Press: 3 X Failure

I know its overkill...didnt feel like coming back to work so went overboard
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Dead lift from yesterday

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Cycle 2 Week 4 Day 3:
Wednesday


Absolutely dog day..struggles everywhere..culd be a combination of 3 hr sleep and replacing my chucks witrh Vans for squatting...feet kept moving in them and as a result knees kept caving in...fking dissapointed...had a good run in terms of missing reps but today crashed down

MIght be time for a deload..last deload was 4 weeks ago..or a weeks rest completely???

Any suggestions/feedback anyone???


1. Squats:goal was 4*4 at 112.5kg but only got below
Set 1: 3 * 112.5kg
Set 2: 3 * 112.5kg
Set 3: 3 * 112.5kg

2. Bench: 4*4 at 85kg


Followed by Chest Hypertrophy

3. Dumbell Press:
Set 1: 8 * 32.5kg each dumbell
Set 2: 8 * 32.5kg each dumbell
Set 3: 8 * 32.5kg each dumbell
Set 4: 7 * 32.5kg each dumbell

4. Dips: 3 * Failure

5. Smith machine Incline Press: 3X10

6. Dumbell Flyes: 3 X 12,10,10

7. Seated cable chest Press: 3 X failure s/s Pushups : 3 sets to failure
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varunj17 private msg quote post Address this user
ALso thinking of switching things up a bit in terms of programming

Was thinking of replacing the 4 *2 at 90% day in Squats with a scheme of Front Squats

SO my weekly squatting might end up looking like

Day 1. 4 X 4 at 80-85%

Day 2: 4X4 Front Squats

Day 3: 4 X 8 Hypertrophy


Any thoughts????
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Week 5 Day 1:
Monday


1. Squats:goal was 4*4 at 112.5kg
Set 1: 4 * 112.5kg
Set 2: 4 * 112.5kg
Set 3: 4 * 112.5kg
Set 4: 4 * 112.5kg

2. Bench: 4*4 at 85kg

Followed by Chest Hypertrophy

3. Dumbell Press:
Set 1: 8 * 32.5kg each dumbell
Set 2: 8 * 32.5kg each dumbell
Set 3: 8 * 32.5kg each dumbell

4. Dips: 3 * Failure

5. FLyes: 3X10

6.Cable Crossovers s/s Pushups: 2 X failure
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Cycle 3 Week 1:

Monday

Went back today after a week...weight felt 10kg heavier

1. Squats:goal was 4*4 at 112.5kg
Set 1: 4 * 112.5kg
Set 2: 3 * 112.5kg
Set 3: 3 * 112.5kg
Set 4: 3 * 112.5kg

2. Bench: 4*4 at 85kg

Followed by Chest Hypertrophy
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Cycle 3 Week 2:

Wednesday

1. Squats: 125kg
Set 1: 1 * 125
Set 2: 1 * 125
Set 3: 2 * 125
Set 4: 2 * 125

2. Deadlift:
4*1 at 145 kg

3. Pause Squats: 4*3 at 95kg

Followed by arms (bi's and Tri's)
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Friday

1. Squats::4*10,8,9,6+1 at 95,97.5kg, 97.5 100kg

2. Hack Squats s/s GHR: 4*10,10,8,8

3. Dumbell bulgarian Split Squats: 3 X 10,10,10 each leg with 20kg dumbell (last set was a drop set)

4. Dumbell SLDL (24kg, 26kg, 28tk each hand) s/s Front Goblet Squats (22.5kg dumbell) : 2 X 12
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Cycle 3 Week 2:

Monday

Switch things up to H/P/S

1. Squats:
Set 1: 9+2 * 95kg
Set 2: 8+2 * 97.5kg
Set 3: 7+1 * 100kg
Set 4: 8 * 100kg

2. Dumbell Bench: 4*8 at 30kg

LEg Hypertrophy
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Not logging but still

Cycle 3 Week 3:

Monday

Switch things up to H/P/S

1. Squats:
Set 1: 8+1 @ 97.5kg
Set 2: 8 @ 97.5kg
Set 3: 8 @ 100kg
Set 4: 8 @ 100kg

2. incline Bench: 3*8 at 70kg

LEg Hypertrophy
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varunj17 private msg quote post Address this user
Back in Melbourne after a 6 week holiday in Canada and the US whcih involved lots of drinking and lots of eating ..and zero gymming!!!!!

starting the GYm back next Week...not sure where to start...just from where i left off which was a DUP routine or get onto something new

any tips???
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340146 49 24
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