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Konstantinov private msg quote post Address this user
New member checking in.

180cm
20yrs
73kg

Lifts:

Bench 75x5
Squat 100x6
Deadlift 150x5
BB rows 80x5

Goals:

Gain 7 kg bw
Bench 90x6
Squat 120x6
Deadlift 180x6

I'll be running PHAT. Eating. Making gains.
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Konstantinov private msg quote post Address this user
First upper power session!

Bent over rows
3x5x70

Weighted pullups 16kg
2x6

Rack chins
2x10

DB bench
3x5x30

Dips
2x10

DB shoulder press
3x8x18

EZ bar curls
3x10x30

Skull crushers
1x10x30 ... intense pains in my right elbow, couldn't finish any more reps
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mikew private msg quote post Address this user
I would set smaller goals (e.g. 1kg per month) so that you can momentum along the way.

Quote:
Originally Posted by Konstantinov
I\'ll be running PHAT. Eating. Making gains.


Sounds like a plan. Good luck brother
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Konstantinov private msg quote post Address this user
@mikew Thanks bro
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NJT private msg quote post Address this user
In for this. Good luck mate.

I'd say lower the weight for skulls and increase very very slowly. I had the same issue.
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Konstantinov private msg quote post Address this user
@NJT That's interesting, I'll try that, thanks! I tore a ligament a little over a year ago, still have pains with similar exercises.
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The Dark
Knight
eknight private msg quote post Address this user
@Konstantinov did you have it repaired? -3X
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Konstantinov private msg quote post Address this user
@eknight No surgery, just a cast for about a month and then some rehabilitation. I've been going to a physiotherapist for about 8 weeks now and don't see much improvement. Do you have any advice?
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The Dark
Knight
eknight private msg quote post Address this user
@Konstantinov probably not beyond what your PT has told you. Which ligament is it? Why no surgery? Partial tear? Just didn't want to? -3X
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Thedude67 private msg quote post Address this user
@Konstantinov You might want to forget about skull krushers for awhile bro. I've got a bad elbow and know what it's like, it sucks! Play it safe with exercises like cable pushdowns and kickbacks and such...My 2 cents...
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Konstantinov private msg quote post Address this user
@eknight my ulnar collateral ligament. It was a partial tear. It happened at a festival so the doctors were all over the place... One doctor looked at it for a brief moment and told me it was broken, and then asked for the next in line. At the hospital they figured out it was a torn ligament, and just put a cast on it.
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Hamer93 private msg quote post Address this user
In mate. Elbow injury checking in! I have a pin in my elbow and cannot do skullcrushers at all
Post 12 IP   flag post
FiremanSi private msg quote post Address this user
In to help and learn and GAIN GAIN GAIN Brah !!!
Post 13 IP   flag post
Konstantinov private msg quote post Address this user
Fosho! Time to GAIN!
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Konstantinov private msg quote post Address this user
Lower power

Squats
5x80
3x100
5x80

Hack squats (first time trying these)
6x40
10x40

Leg extensions
2x10x55

Stiff legged deadlifts (also first time trying)
8x40
8x60
8x70

Lying leg curls
10x30
10x35

Standing calf raises
3x10x60

Seated calf raises
10x30
10x40

15min ab work

Will try to fit in deadlifts next week, I need them!
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McQueef private msg quote post Address this user
Quote:
Originally Posted by Konstantinov
Hack squats (first time trying these)
6x40
10x40


How did you like these? I've been trying to mix them into my leg hyper day, but I always feel a lot of strain in my lower abdomen. I'm not sure if this is just a sign that I need to do more direct ab work, or if it was just the hack squat machine I was using.
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Konstantinov private msg quote post Address this user
@McQueef I found it difficult to keep my balance, they were a little awkward. A hack squat machine? I use a barbell.
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McQueef private msg quote post Address this user
I'll have to try them with the barbell next time.

The machine that I use is similar to this:




I'm not sure if I'm doing something wrong, or if the machine just forces you to really brace your abdomen, but it just feels awkward.

I'll definitely give the standard barbell technique a shot next time.
Post 18 IP   flag post
FiremanSi private msg quote post Address this user
@McQueef I wish my gym had that machine.

@Konstantinov What way are u doing the hack squats... just close stance like ?
Post 19 IP   flag post
Konstantinov private msg quote post Address this user
@FiremanSi Close stance with feet flat on the floor. Got any tips?
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FiremanSi private msg quote post Address this user
I replaced it with leg press or smith machine hack squat and with a hack squat there less lower back involvement then squating with a narrow stance.
Also squatting narrow isn't incredibly healthy for the knees i find.
My knees are shit so its a No No for me.
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Konstantinov private msg quote post Address this user
@FiremanSi Thanks bro, I'll go for a wider stance next time
Post 22 IP   flag post
Konstantinov private msg quote post Address this user


Natty pre workout fix
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Konstantinov private msg quote post Address this user
Back and shoulders

Bent over rows
6x3x60

Rack chins
3x12

Seated cable row
3x10x110

DB shrugs
2x12x30

Pulldowns
2x15x45

DB shoulder press
8x22
2x8x24

Front lat raises
2x12x12

Side lat raises
2x10x18
15x14
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Konstantinov private msg quote post Address this user
Legs hypertrophy

Speed rep squats
6x3x65

Hack squats
3x10x60

Leg press
2x15x120

Leg extensions
3x20x35

Stiff legged deadlifts
3x10x60

Leg curls
3x20x20

Standing calf raises
4x15x60

Seated calf raises
3x20x30

Shiii this session was rough.
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Konstantinov private msg quote post Address this user
Chest and arms hypertrophy (2-11-13)

BB bench speed work
6x3x60

Incline DB bench
3x10x26

Flat DB flyes
3x15x12

Incline cable flyes
2x20x15

EZ bar curls
3x12x30

DB concentration curls
2x15x12

Spider curls
2x20x10

Tricep extensions
3x10x8

Cable rope extensions
3x15x35

Tricep kickbacks
3x15x6
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Konstantinov private msg quote post Address this user
Upper power

BB rows
3x5x80

Pull ups
2x10

Rack chins
2x10

BB bench
5x70
3x75
2x75

Dips
2x10

DB overhead press
10x20
8x22
6x24

Hammer curls
3x10x14

Tricep extensions
3x10x8
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Konstantinov private msg quote post Address this user
Lower power

Squat
5x100
2x100
5x100

Hack squat
10x60
10x80

Leg extensions
2x10x50

Deadlifts
10x80
5x120
5x150

Leg curls
2x10x30

Standing calf raises on smith machine
3x10x80

Seated calf raises
2x10x40
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Konstantinov private msg quote post Address this user
Back and shoulders hypertrophy

BB rows speed work
6x3x60

Rack chins
2x12
1x10

DB shrugs
3x15x30

Close grip pulldowns
2x15x60

Seated DB press
12x20
8x24
6x26

Front DB lat raises
2x12x10

Side DB lat raises
2x12x15

Ab work
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Konstantinov private msg quote post Address this user
Lower hypertrophy

Speed rep squats
6x3x70

Hack squats
12x60
12x80
8x100

Leg press
2x15x120

Leg extensions
3x20x35

Stiff legged deadlifts
3x12x60

Leg curls
3x15x25

Standing calf raises
4x15x70

Seated calf raises
3x12x50

Much better than last week, but still rough as fuarrk!
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