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Thread: From Russia With Scotch

  1. #141

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    Deload week to finish off Hypertrophy Mesocycle 1.

    I'm using this time to add a few technique sessions to practice the competition lifts with very light weights.

    Currently cutting down from the 183 lb (83 kg) weight class to 163 lb (74 kg). Walking around ~ 171 lb and feeling great.

    Deficit Deadlift
    300 x 4
    300 x 4

    Front Squat
    130 x 4
    130 x 4

    Flat Dumbbell Press
    45 x 5
    45 x 5

    Low Bar Good-Morning
    75 x 10
    75 x 10

    Reaching Situps
    Bodyweight x 10
    Bodyweight x 10
    Last edited by vadnov; 04-17-2017 at 11:57 AM.

  2. #142

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    Leg Press
    180 x 10
    180 x 10

    CGBP
    130 x 4
    130 x 4

    Lat Pulldowns
    80 x 4
    80 x 4

    Cable Upright Rows
    50 x 6
    50 x 6

  3. #143

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    Deficit DL
    150 x 5
    150 x 5

    Chin-ups
    Bodyweight x 6
    Bodyweight x 6

    Lateral Raises
    10 x 6
    10 x 6

    Reaching Situps
    Bodyweight x 10
    Bodyweight x 10

  4. #144

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    Flat Dumbbell Press
    25 x 8
    25 x 8

    Leg Press
    85 x 12
    85 x 12

    Lat Pulldowns
    40 x 8
    40 x 8

    Cable Upright Row
    25 x 6
    25 x 6

  5. #145

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    Wrapping up my first block of new training is a good time to reflect.

    On August 8, 2016, I set a goal for myself: achieving a 350 Wilks (USAPL Category 2) by August 8, 2017 in a meet. I hit 339.89 Wilks in my last meet, but I don't think I'm going to compete again by August 2017.

    My next meet will almost certainly be the USAPL NJ Heavy Metal Classic, on September 24, 2017. I'm going to compete as a 163 lb (74 kg) lifter and my goal is to improve my total from 1100 lbs. Ideally, I would love to total 1155 lbs and qualify for USAPL Raw Nationals.
    Last edited by vadnov; 04-21-2017 at 11:42 AM.

  6. #146

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    Block Pulls
    335 x 8
    335 x 9

    Leg Press
    215 x 18
    215 x 15

    Skullcrushers
    65 x 5
    65 x 5

    Low Bar Good-Morning
    95 x 10
    95 x 10

    Block Pulls are tough!!! And doing Skullcrushers like this (Skullcrusher - YouTube) is extremely difficult. So far, I'm loving this macrocycle. Can't wait to move to the strength block, but, for now, I'm excited to be an ersatz bodybuilder.

  7. #147

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    Low Bar Squat
    255 x 8
    255 x 6
    255 x 6
    255 x 5
    255 x 5
    255 x 6

    Incline Bench Press
    105 x 10
    105 x 10
    105 x 10
    105 x 10

    Cable Rows
    65 x 12
    65 x 12

    Dumbbell Upright Rows
    25 x 8
    25 x 8

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