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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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varunj17 private msg quote post Address this user
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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varunj17 private msg quote post Address this user
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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varunj17 private msg quote post Address this user
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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