The Dump - Bigger & Stronger
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| BerserkGrom |  | ... | 05-09-2016 @ 09:53 |
 Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | 2016.9.5 - NR BW Gym training early in the morning after like 90 minutes of sleep... and no it is not Tren insomnia  Bent over rows up to 160 * 8 (straps + belt) Chest support rows snatch grip 120 * 6 + 2 100 * 13 Shrugs up to 300 * 20 ( straps + belt) 140 * 35 (double overhand, belt + fat bar) 180 * 8,5 Konstantinovs good morning w/ hatfield bar 100 * 2 * 10 Lat pulldowns 205 * 8 265 * 8 205 * 8 (the machine has weights in pounds, of course. )Biceps - 3 exercises, 12 sets total, triceps - 2 exercises, 8 sets total I don't like trainin early in the morning in this gym, lots of weirdos there... and that's coming from me, so that's something Anyway, don't feel like the lack of sleep has affected my trainin, just felt kind of dizzy and didn't have so much energy but I swallowed it its not like this sh*t happens everyday. | ||
| BerserkGrom | | ... | 06-09-2016 @ 21:54 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | 2016.9.6 - NR BW Deadlift to knees 230 * 6 (last all the way, belt + straps & dead stops) paused deadlift 190 210 230 252.5 high box squat w/ hatfield bar 220 * 8 romanian deadlift 150 * 15 biceps,triceps | ||
| BerserkGrom | | ... | 08-09-2016 @ 19:30 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | last training I for got to write deadlift after paused deadlifts 150 * 10 * 1 for technique w/o straps, hook grip and belt only. I am gonna be doing these at least once a week to not get so accustomed to straps so much. Ate a lot of carbs yesterday so eating only protein today and tomorrow. Felt so energetic while working out to-day. I was supposed to hit back today but Milos Snajdr, the strongest raw lifter in my country with 900 kg total w/o wraps told me to increase my deadlift I have to do seated deadlifts and heavy goodmornings. Guess what I'll be smashing next 12 weeks. 2016.8.9 - NR BW Conventional Deadlift up to 240 * 1 (straps + belt) legs felt like crap from last training so this was an ugly one pulled w/ back only. Yates rows 220 * 5 (straps + belt) 140 * 15 (straps + belt, no cheating) Snatch grip seal rows 120 * 5 + 3 Seated sumo deadlift 120 * 5 150 * 3 (no belt no straps, double overhand grip) Close stance arched back good morning from pins w/ hatfield bar 140 * 1 Biceps - 10 sets, 3 exercises stretching | ||
| BerserkGrom | | ... | 09-09-2016 @ 14:38 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | 2016.9.9 - NR BW gym Clean & Press 100 * 2,5 Shoulders were strong but the clean was hard and took a lot of energy off me I could do 4-5 otherwise doesnt surprise me considering I blasted the back yesterday Seated Shoulder Press 80 * 22 Triceps close grip benchpress 140 * 5 (1st & last paused) Wide grip benchpress 150 * 3 (3 second pause each) No hand off on all sets accessories: Biceps, triceps, side delts, rear delts | ||
| BerserkGrom | | ... | 10-09-2016 @ 19:46 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | 2016.9.10 - NR BW Deadlift 260 * 1 (straps + belt, stiff bar) 230 * 5 (straps + belt + T&G) Squat 225 * 1 (belt only) had prolly 15-20 kg in me Ended the training cause my CNS is fried from all the maxing. In the next few weeks I won't be doing anything below 6 reps and my next meet will be in December but I won't be peaking for the meet cause I have other more important priorites in my life. tomorrow off and bench on monday | ||
| BerserkGrom | | ... | 11-09-2016 @ 17:16 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | 2016.9.11 - NR BW I wanted to have a day off today but felt kind of ill and weak so I called my buddy to train and the rest is written below. And I had done well. Benchpress 140 * 3 * 9 (paused) - https://www.instagram.com/p/BKN8t1Fj05z/?taken-by=berserk.marius My best was 140 * 11 bounced and 130 * 10 paused so Definitely got stronger here, considering that I am even tired AF. triceps close grip foam press w/ pause 150 * 6 + 0 - I missgrooved the 7th rep and missed it. 150 * 7 - could have done 1 more but didnt wanna get too crazy Cant tell how tall the "board" was (it was a foam roller on my chest used as a board) but it got pretty deep when I had the bar on it. Seated shoulder press 90 * 14 100 * 5 70 * 30 vsetko PR Seated dumbell shoulder press 30 * 27 one arm lateral raises 3 sets biceps - 3 exercises, 12 sets total. | ||
| BerserkGrom | | ... | 12-09-2016 @ 19:07 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | 2016.9.12 - NR BW Bent over rows 170 * 5 (Straps + belt) + 170 * 8 deadlift cause I was having too much energy Pendlay rows w/ snatch grip 140 * 6 Seal rows w/ snatch grip 100 * 3 * 8 paused One arm dumbell strict rows 50 * 10 Shrugs 260 * 35 (straps + belt) Seated goodmornings off pins w/ hatfield bar 160 * 3 Biceps 3 exercises 7 sets total. I'm overtrained AF everything hurts but weights are still moving up. Slept 0 hours in the night but screw it | ||
| BaconWarrior | | ... | 12-09-2016 @ 20:35 |
**INSERT BACON TAGLINE** Member 3502, 1009 posts SQ 240, BP 157.5, DL 275672.5 kgs @ 110kgs UnEq | Looking strong fella, any competitions coming up? Why aren't you sleeping? Try applying some of the stuff in these two articles. They helped me vast amounts! http://propanefitness.com/becoming-ultimate-sleep-warrior/ http://jasonferruggia.com/the-1-tip-for-the-hormonally-fcked-h... | ||
| BerserkGrom | | ... | 13-09-2016 @ 20:23 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | Post Edited: 13.09.2016 @ 20:24 PM by BerserkGrom BaconWarrior said:Looking strong fella, any competitions coming up? Why aren't you sleeping? Try applying some of the stuff in these two articles. They helped me vast amounts! http://propanefitness.com/becoming-ultimate-sleep-warrior/ http://jasonferruggia.com/the-1-tip-for-the-hormonally-fcked-h... Not sure. I don't feel like competing right now. I am dealing more with out of the gym issues right now and want to get that down before I enter a serious meet prep. I should be competing in december but still nto sure if I will enter. Thanks for the tips, I will give them a shot. My regime is f*ed up, some days I wake up @ 4 in the morning to get the work and get back really late + my CNS was fried so I could not sleep through that. Otherwise I don't have much sleeping issues since I dropped out of UNI, lol. It was better when I still had stillnox at my hand 2016.9.13 - NR BW 3 second paused squat w/ hatfield bar 160 * 6 So I had 2-3 reps in the tank, felt really easy but as I am feeling nauseous my joints kind of hurt so I don't want to push it too much, anyway, felt strong as hell. Deadlift sumo 230 * 12 (straps + belt + stiff bar) Predosle PR 227.5 * 12 Seated sumo deadlift 150 * 6 160 * 6 (no belt, double overhand) Goodmornings off pins w/ hatfield bar 100 * 6 (no belt) My diet was horrible last couple of days, don't feel like eating strict when I don't feel healthy, ate a ton of carbs. bad carbs... but I am trying to eat @ my maintenance calories. Anyway, got bloated as hell. Feel like a frog. | ||
| BerserkGrom | | ... | 15-09-2016 @ 15:00 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | 2016.9.15 - NR BW Seated shoulder press 100 * 8 PR (1st and last 3 paused) 90 * 15 PR (1st and last 3 paused) So I promised my boy Lazy b**ch that I'll be shoulder pressing more than he can bench so I managed to fulfill that on the last day Shoulder width grip paused benchpress w/o hand-off 130 * 7 PR Close grip paused Foam press w/o hand-off 160 * 3 140 * 10 (some reps had an extra long pause at the bottom) So the thing about this exercise is the foam is not stiff but more like a jelly and the more weight I have on the bar the more it compresses the foam down and makes the path longer, with 140 it was like 5 cm shorter and with 160 like 3 cm shorter Wide grip paused bench press w/o hand-off 140 * 6 (1st 3 w/ 3 second pause) all presses with suicide grip Seated dumbell shoulder press 32 * 25 unilateral raises 12 * 2 * 15 Facepulls w/ cable 4 * 25 Facepulls w/ band 4 * 20 Accessories: biceps/triceps. Great workout, the day off had really done me well. Bodyweight atm between 123-125 but I'll get it down do 121-122 when I stop eating sh*t, cause everybody was getting married, had birthday and sh*t which always means junk food in the office. lol I wanted to do skwaats tomorrow but my boy lazy b**ch is coming to traing with me on saturday so i will do back tomorrow and legs on saturday. | ||
| BerserkGrom | | ... | 16-09-2016 @ 15:43 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | 2016.9.16 - NR BW Gym Bent over rows 140 * 15 (straps + belt) Last time I did 13 and today I felt like I had even more in me. All reps were as smooth as butter. Snatch grip bent over rows 140 * 8 (straps + belt) Will do 10 next time. Strict Yates Rack rows 180 * 3 * 6 Harder than I thought Shrugs 220 * 52 (straps + belt) snatch grip Seal rows 100 * 10/8 (double over hand) Strict one arm dumbell rows 50 * 12 each hand Very easy next time I will do 15. too bad there are no bigger dumbells in the gym Long Seated goodmornings off pins w/ hatfield bar 120 * 6 (no belt) this was f**king hard and ugly biceps/rear delts/stretching Still doing .25 g vitamin T a week and getting bigger and stronger. Can't wait till I hop on some real gear :P | ||
| BerserkGrom | | ... | 17-09-2016 @ 14:00 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | 2016.9.17 - NR BW Gym Speed Sumo deadlift 150 * 12 * 1 (stiff bar, hook grip, no belt/straps, we were 2 guys switching so minimum rest time) Squat w/ Hatfield bar 190 * 6 (belt only) This was hard as f**k I could literally not do another half rep 9 cm deficit stiff legged deadlift 180 * 5 (straps + belt) Seated sumo deadlift 140 * 10 (no belt/no straps, double overhand) Deep goodmornings off pins w/ hatfield bar 80 * 6 Biceps - 3 exercises, 10 sets stretching Looking back at it I didn't do much today, the squat killed me completely it was a legit all out set. Plus, yesterday-s back didn't help that much, either. BW in the morning 122.5 after a carb day. | ||
| BerserkGrom | | ... | 18-09-2016 @ 19:41 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | 2016.9.18 - NR Bodyworld Gym Slept for 4 hours and lost a lot of water during the night woke up @ 120 kg sharp lol so knew something was off and trained now 4 days in a row, so pretty happy with how it went. Paused Seated shoulder press 90 * 10 My best is 90 * 15 and it was a lot uglier than this set so I will count this as a PR. From now on I will do all my pressing with a pause, I have come to a conclusion it is safer for the shoulders. Behind the Neck press 80 * 9 - I think my previous best was also 80 * 9. Not feeling shoulder pain when pushing elbows forward. Shoulder width grip paused benchpress w/o handoff 130 * 6 I wanted to do 7 but 6th was a grind. Shoulder width grip 3 second pause foam press w/o hand-off 140 * 5 100 * 15 (no fam) Competition wide grip 3 second pause benchpress w/o hand-off 140 * 5 + 0 The last one was a big fight got in the middle of ROM. I think I could have it but I lost my tension after 3rd rep and didnt squeeze my shoulder blade hard enough which threw me off the position. accessories: rear/side delts, biceps, triceps Did 120 * 4 + bar weight in the multipress on J.M. press in superset with triceps extensions. Still not getting fat, eating 90% clean https://s11.postimg.org/pxiffdhtb/better.jpg https://s11.postimg.org/dk5l8gs4v/better_Biceps.jpg | ||
| BerserkGrom | | ... | 19-09-2016 @ 20:28 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | 2016.9.19 - NR BW Conventional Deadlift 250 * 2 PR (Straps + belt, T&G) +1 rep PR finally I can not conventional deadlift for a month next time I will do 250x3 or 260x2 Yates rows 200 * 15 (straps + belt) snatch grip Seal rows 120 * 6 100 * 10/8 - double overhand Strict Dumbell paused rows 50 * 12 + 12 Konstantinovs goodmorning 160 * 6 Wide grip Pull ups 121 * 6/6/12 Cheat Biceps Curls w/ EZ bar 100 * 6 Overhand curls w/ EZ bar 60 * 30 Hammer curls & strict seated curls 3 sets Rear delts - 2 exercises, 6 sets stretching | ||
| BerserkGrom | | ... | 24-09-2016 @ 16:50 |
Member 6083, 63 posts SQ 280, BP 175, DL 302.5757.5 kgs @ 125kgs UnEq | Didnt write a few trainings nothing much 2016.9.24 - NR BW didnt feel like training so an unuasual workout today Sumo block pulls 10 cm 280 * 1 (straps + belt) conventional rack pulls above knees 445 * 1 (straps + belt) Shrugs 340 * 8 (straps + belt) Yates rows 220 * 8 (straps + belt) Rubish rows 180 * 4 (straps + belt), weak and slow Semi-wide stance goodmornings off pins w/ Hatfield bar, high 180 * 1 Biceps curl w/ EZ bar 90 * 1 100 * 3 * 0 fuaaark almost had last one :/ Met my exgirlfriend in the gym today with her new boyfriend. Shi1t Was funny, he was mirin, she was ragin. | ||