Was feeling a bit left out so I have decided to put my own journal up.

Just started a 6 week strength cycle after 4 weeks hypertrophy. Aim of these six weeks is to improve strength and beast some one rep max pbs out!

My weight at the moment is 101kg

Today's session was quite good, probably the lightest and least technical session of the three. Working at around 80%ish.

Push Press-2 sets x 5 reps 60kg
Split Squat-5 sets x5 reps 25,27.5,30,30,30kg each arm
Weighted Chins 5 sets x 5 reps 10,10,7.5,7.5,5
Skull Crushers 3 sets x 5eps 15+bar,15,15kg (Not so sure about these really but I think they have been put in there as an extra/accessory exercise)

Felt like a good session. Got a 2x6km row a bit later so will have a fairly big lunch before, steak I'm thinking.

haha, nice title.

Good work, I want to see those chins! Full ROM or what? Impressive considering your arms are 2 meters in length, each.

Yeh they were full ROM. Felt it on the last set, I have to say.
When you hitting the gym next?

well thats fucking impressive! Like as strong as mine. Kudos.

Tomorrow squats, deads. wana tag along?

Is that so? Iv always thought by chins were something I needed to work on, but thinking of it you are right, kudos to me lol!
Hmmm I am very tempted, You reckon it would effect my fatigue, got a day off on Sunday so I should be able to rest up in time, you reckon?

I still can't believe it, no offense You're not much lighter than me, you've got longer arms and im pretty sure my bi/lat strength is a wee bit ahead of yours.

Do you do them with a dead hang? ie. as if you have no movement in legs and hips? Im not trying to deduct from your sesh btw, just quite surprised really.

what session you doing tomorrow?

Well I did use the stretch reflex a bit and in the last 2 sets did use my legs a bit but other than that they were definitely properly done.
Doing deads and squats possibly but isnt really in my prog so what you think?

Decided to go the gym today to do some Heavy Squats and Deads. This session is an extra kind of one off because I cover back and legs throughout the week anyway.

OLY Squats Ramped

60x6
15xPeterson Step up each leg
80x5
15xPeterson Step up
100x5
15xPeterson Step up
110x3
115x3
120x3
125x3
130x3
135x3 (New PB)

Deadlift Ramped

60x6
100x5
120x5
130x3
140x3
150x3
160x3
170x3 (New PB)

Was very pleased with how this session went as I have just come out of a hypertrophy phase and have smashed my squat PB by 20kg and by Deads PB by 25kg.
I am quite exited to see what results my strength cycle will yield.

I like the first session, strength training with 3-4 exersizes is just a great way to do it, good exersize choices too, I'd add some weighted core work in though.

How come 3-4 exercises is the best?
What core would you recommend?

Good deads mate, well done on the PBs

Coop_de_Ville wrote:How come 3-4 exercises is the best?
What core would you recommend?

You can hit most of the body with 3-4 exersizes, easily make progress on them and not over tax the CNS, still obviously its only one way of going about things........... but one that suits my body type / recovery abilities.

I've been using the following for core work, during my hyperatrophy stage I use front squats and straight arm lat pull down to do the same job:

http://www.t-nation.com/free_online_art ... _crunching

I'm loving the DB pulls from the press up position in the above article

Looks like some good core exercises there, need to change up my core circuit really, have been doing the same exercises for almost a year for it and I go about doing them with distain rather than enthusiasm.
Might try those collateral twists, could make out I'm practicing my break dancing lol.

Some crazy pbs there, will be interesting to see what you can achieve on this strength cycle.

Some Crazy PB's there d00d!

Nice one guys!
Yeh I'm quite exited seeing as the PBs yesterday were from a hypertrophy cycle, so hoping for a decent improvement at the end of this strength cycle.

Coop_de_Ville wrote:Nice one guys!
Yeh I'm quite exited seeing as the PBs yesterday were from a hypertrophy cycle, so hoping for a decent improvement at the end of this strength cycle.

I think you will get some nice gains for this strength cycle, can't wait to see some bigger numbers go up

Power Clean

75x3
80x3

Oly Squat

105x5
115x5
125x5
125x5
125x5

RDL

80x5
90x5
100x5

Bench Pull

75x5
80x5
82.5x5
82.5x5
82.5x5

Bicep Curls (Alternating)

20kgx10
20kgx10
20kgx10

Was pleased with today's session, form was good especially on the power cleans. Managed to get the right acceleration at the correct point and was catching it well on my shoulders without any effort from my arms. Will push them up to 90kg next week then hopefully 100kg the week after.

Did some cardio on the rower this afternoon only a light session but a bit tried now.

whats a bench pull?

It's an exercise thats more specifically used for rowing.
You lye on a bench about 4 foot high and have the bar resting on the floor. Then you pull the bar up so it touches the bench. (Think of it like an inverted bench press) Good bicep and lat workout.

Nice work squatting that after 1 days rest. Good powercleans too, although i think your stature probably suits the lift so i want to see that 100kg soon.

How come my stature suits that lift?

Tall plus long arms=good leverage and acceleration.

Nice ATGs mate.

ahh right good stuff. Am looking forward to getting the 100kg. Definitely do-able in the next 2-3 weeks.