Grip, Rip, Hoist!

[goob]

Memo to Witch: Send goob lots of money (and Dutch drugs)
Memo to Witch: Send goob lots of super-hot Dutch girls....
Memo to Witch: Congratulate on outstanding workout....

 

[Witchblade]

goob. Thanks DD and AA. Today's workout was even more satisfying! I've figured out the basis for my 2 lower body days and I like the new plan a lot.

Tuesday, Lower Push
1) Pistols
Set a PR doing 7 pistols with my left leg unassisted and ATG(!!!) I can only do 3 ATG and unassisted with my right leg though so I stuck with something like 6x3 after checking out how many I could do. I wasn't even sure I could do one!

2) DB Walking lunges
45s/~3x15 (?) walking across the gym so this includes side-lunges and the like too. I was just walking around learning the exercise and I love it already.

3) RDL
220/3x7

4) Leg curls (no medicine ball in my gym so I had to use the machine)
machine(?)+10/1x10,9,7

5) Treadmill and row machine 2min intervals without rest in between for 10 mins.

I love this workout. Lower Pull is coming up friday or saturday.

 

[Scarface30]

good job with the pistols! great workout Witchblade

while you're at it, send some hot Dutch girls this way too!

 

[goob]

good job with the pistols! great workout Witchblade

while you're at it, send some hot Dutch girls this way too!

You get second pick.

 

[katt]

45's for walking lunges.... can you say "you're not going to sit down for a few days??"

 

[Gazhole]

Fucking excellent job on the pistols! Thats awesome, man

 

[Witchblade]

Hm scar and goob... which one would be your first pick?

LSFW!







Anka Romensky...

...or Carolina Marconi

Yes, those are really Dutch girls. Really.

@ katt:
I'm definitely feeling it today! Glutes, hams, quads, the lot of it.

@ gaz:
I was surprised myself.

 

[Witchblade]

Thursday, Upper vertical
1a) NG Pullups
bw+35/1x5, 1x6, 1x4, 1x4

1b) Military Press
110x8 PR, 10s rest-pause, x1, 10s rest-pause, x1, 10s rest-pause, x1, 10s rest-pause, dropset to 45x16

2a) WG Pullups
1x6

2b) WG Pulldowns
80/1x10
65/3x15 - cake

3a) Dips
5x9 - extremely easy, nowhere near failure!

3b) Face-pulls
80/4x12

4) Dragonflag 5s negatives
3x5

Satisfied.

 

[DOMS]

That's some strong MP!

Good job, Witchblade!

 

[Witchblade]

Shoulders and lower posterior chain is where all my muscle's at, heh.

 

[Scarface30]

That's some strong MP!

Good job, Witchblade!

I second that, nice job man!

 

[goob]

Hm scar and goob... which one would be your first pick?

LSFW!







Anka Romensky...

...or Carolina Marconi

Yes, those are really Dutch girls. Really.

@ katt:
I'm definitely feeling it today! Glutes, hams, quads, the lot of it.

@ gaz:
I was surprised myself.

I'm swaying towards Carolina at the moment..... Fuck it, I'm greedy, i'm having both, scarface - you can have "pam"......

BTW Nice job Witch, kicking ass with those MP's.

 

[Scarface30]

I'm swaying towards Carolina at the moment..... Fuck it, I'm greedy, i'm having both, scarface - you can have "pam"......

BTW Nice job Witch, kicking ass with those MP's.

damnit goob, you beat me to it! you must have some more up your sleeve Witchblade! lol

screw it...even though she wasn't there, Adriana Lima is mine.























..if only

 

[Musclebeach]

Damn. Nice job bro.

 

[Witchblade]

Gratie, gratie!

Update:
- Couldn't make it to the gym on friday or saturday. Well, I could have made it, but I choose to party all weekend. I managed to eat just two cheat meals and I even followed them up with two HIIT swimming workouts. The coolest party was at a rusty deserted boat in the middle of nowhere. We had to run for a farmer, cross a swamp, then put all our shit (incl. barbeque haha) into waterproof bags and swim to the boat. Thank god we found a surfboard, because we kind of miscalculated the distance we had to swim. Must have been a 10min swim, carrying all our stuff.
- The Black Album from Metallica is fucking awesome.
- So is James Brown.
- I managed to remain in a caloric deficit all weekend I think.
- Life is good.

The training plan:
I'm going to up the volume a bit more next week and do more cardio. Intensity is going way down to give the CNS some rest. The week after that I'm deloading, cutting volume in half and upping the intensity. This week I'll also take a break from cutting. After that I'll build up for a few more weeks.

Sunday, Upper Horizontal
1a) Cable rows
180/1x20s hold near full stretch
155/6x5 (sets x reps) - too easy.

1b) Bench press
200/1x20s hold near lock-out
165/6x4 - easy.

2a) Dumbell rows
65/3x10 - (half) a second hold at contraction

2b) Push-ups on handles
bw+35/1x7,6,5,4

3a) Reverse cable flies
25/1x7,7,6

3b) High to low cross-overs
45/2x12 - 1s hold at full stretch and full contraction

4) L-flies
2/1x10,10,8 - ROM ~170°

 

[Witchblade]

Tales of the tax office
I figured I'd meet a lot of extremely conventional people at the tax office. Boy was I wrong. It's true for all the desk jobs, but the people I work with are... extraordinary. I spend most of my time in the archives with one collegue.

My first collegue was a 25 year old female über nerd. Likes Harry Potter, Bambi, Stargate, the Lion King, everything that's Japanese, especially Pokémon, manga and anime series; doesn't know what Pulp Fiction, The Godfather, Casablanca, Die Hard, Dirty Harry or the Pianist is; suffers from stress-related anxiety attacks and hyperventilation; is pale, fat, sleep deprived, wears clothes that make her look 10 years younger and wears glasses; doesn't comprehend why I eat fat peanuts and steak when I'm on a diet. Luckily she's going on vacation (I think because of me) and she's being replaced next week.

You think that's weird? At the post office in the tax office we have a black semi-asian midget with a waterhead called Bas. He's one sneaky fucker that constantly talks about sex. His partner is a 35 year old Gothic that claims she can communicate with animals. She conversates with her dog, fish and even flies and ants.

There's more, but you'd have to see and hear them to understand (and believe).

 

[P-funk]

G

The training plan:
I'm going to up the volume a bit more next week and do more cardio. Intensity is going way down to give the CNS some rest. The week after that I'm deloading, cutting volume in half and upping the intensity. This week I'll also take a break from cutting. After that I'll build up for a few more weeks.

you are mixing up some concepts. the best way for you to back off and then intensify would be to drop the volume down, but not the intensity. For example, if you have been doing 165/3 sets of 8 reps, in your unload week, you might drop down to 165/4 sets x 4 reps. Then, the next week, intensify your work by brining the 4x4 loading scheme up to a more normal intensity (~80-85%) and go for it for the next few weeks.

Then take a week off or do a week of unloading or active rest.

 

[Witchblade]

That's sort of what I'm doing, but I'm splitting the rest up into two weeks instead of one deloading week.

The following week: volume up, intensity down (has to). Basically an endurance training week. Not really a deload, but a break from heavy lifting.

The week after that: deloading as you said, volume down, intensity at normal levels. In your example it's 4x4 with a weight normally used for 3x8, but I'd be doing something more like 3x3 with a 5-6RM because the CNS already had some rest last week and I've only been training hard for 3 weeks.

I know it's not the standard deloading week, but I'll still get the needed rest won't I?

 

[goob]

Haha, only you could get a job as a removal man for a circus..........

Great workout Witch.

 

[Musclebeach]

Never really believe in the whole unloading philosophy myself (if you are going to rest, then rest), but I really like your two week plan!

 

[katt]

Tales of the tax office
I figured I'd meet a lot of extremely conventional people at the tax office. Boy was I wrong. It's true for all the desk jobs, but the people I work with are... extraordinary. I spend most of my time in the archives with one collegue.

My first collegue was a 25 year old female über nerd. Likes Harry Potter, Bambi, Stargate, the Lion King, everything that's Japanese, especially Pokémon, manga and anime series; doesn't know what Pulp Fiction, The Godfather, Casablanca, Die Hard, Dirty Harry or the Pianist is; suffers from stress-related anxiety attacks and hyperventilation; is pale, fat, sleep deprived, wears clothes that make her look 10 years younger and wears glasses; doesn't comprehend why I eat fat peanuts and steak when I'm on a diet. Luckily she's going on vacation (I think because of me) and she's being replaced next week.

You think that's weird? At the post office in the tax office we have a black semi-asian midget with a waterhead called Bas. He's one sneaky fucker that constantly talks about sex. His partner is a 35 year old Gothic that claims she can communicate with animals. She conversates with her dog, fish and even flies and ants.

There's more, but you'd have to see and hear them to understand (and believe).

Wow!! At least it keeps it.... interesting...

 

[Witchblade]

Never really believe in the whole unloading philosophy myself (if you are going to rest, then rest), but I really like your two week plan!

Heh, I usually just take a full week off, but I want to see how the deloading goes.

Tuesday, Lower
Did some pistol singles in my warmup.

1) Deadlift
330x1
355x0 - it's that first inch that kills me. The joy of being tall, I guess. According to my previous PR (265x10) I should be able to lift more, but I've never done singles for deadlifts before so I'm not going to push it.
285x5

2) Front Squat - I can front squat again! (albeit with a ludicrously tight form and slow tempo; my elbows are up so high I can hardly look in the mirror.)
110/6x4 (sets x reps)

3) Overhead Squat
65/6x4

Did a lot of new stuff and took my time, so no time for cardio afterwards.

 

[fufu]

^ If you havent done singles before I would work up to a 1RM with something like triples. Going for heavier lifting has a different feel to it, you really have to drive your hips into it.

good job

 

[Witchblade]

It definitely has a different vibe, even more so than I expected. I think I'll try a 1RM attempt at bench and deads after the deloading weeks. With tips from the deadliftinator himself, I shall soon deadlift 2x bodyweight.

 

[Witchblade]

Living on caffeine at the moment. Fell asleep at work while I was sitting in a chair without neck support right next to 2 big banging speakers. Heh... It's getting progressively harder to keep cutting. The cravings have begun. Still, I feel so energized after work none of that shit matters.

Upper vertical
1a) NG Pullups
1x10,10,10,9

1b) Military Press
90/1x10,10,10,9

2) *phone rings and a girl I kissed tells me she got Pfeiffer... *

... ok, hmpf...

2) Unilateral Pulldowns - no rest between arms
80x6
60x9
60x8

3a) Dips
3x12

3b) High pulley kneeling face-pulls
60(?)/4x15

4) Unilateral overhead rope triceps extensions - I noticed my left triceps is definitely weaker than my right, so I threw these in
35x8
35x7
35x5

Good.

 

[Scarface30]

nice workout man!

this might be dumb, but what is Pfeiffer?

 

[fufu]

^ Pfeiffer is mono.

That sucks, have you been to the doctor for a test?

 

[Scarface30]

oh damn

I had mono pretty much my whole grade 12 year, which sucked but my girlfriend at the time didn't get it so you might be good. but it's better to be safe than sorry.

I had to have a couple blood tests done before they were positive it was mono.

 

[goob]

nice workout man!

this might be dumb, but what is Pfeiffer?

Better known as her first name, Michelle. Yup, those Dutch women are very thoughful......she may be getting on, but Witch'll still have a great night.


Great workout BTW.

 

[Witchblade]

^ Pfeiffer is mono.

That sucks, have you been to the doctor for a test?

Haven't been to a doc yet and I don't have time for it the next few days, but I've checked the symptoms and I have none of them (except exhaustion). So I think I'm good, but I'll probably have a blood test done next week to be sure.