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Old 12-11-2012, 09:53 PM   #1571
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Awesome work Kuyt! Weighted dips -- my idea of hell, lol
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Old 12-11-2012, 09:55 PM   #1572
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Very dense pressing,and awesome complex to boot!
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Old 12-12-2012, 02:38 AM   #1573
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Quote:
Originally Posted by Kuytrider View Post
Cycle 1 Week 2 Chest Density
Tues 11 December


Bench Press
warm ups 20, 40, 65, 75
85kg (187) 6, 5, 5, 4, 4, 4, 2 = 30 reps which is bang on target!

Close Grip
75kg (165) 5, 5, 5, 4, 5, 4, 4 = 32 reps, 2 over target.

Weighted Dips
25kg (55) 5, 4, 3, 4, 3, 3, 2 = 24 reps. 6 off target.

Cosgrave Complex with 30kg
3 sets of 6 - forearms in pain from hanging onto the bar. Tired etc. Tough, tough stuff.
Strong session Kuyt ... Hopefully after this session you will be out of your self doubt mode ... keep smashing the wts. ...

Quote:
Originally Posted by Kuytrider View Post
The complex is, in this order (6 reps of each):

Deadlift
RDL
Row
Hang Clean
Front Squat
Push Press/OHP
Back Squat
Good Morning
I'll add one more in the end after these "Good Night" ...
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Old 12-13-2012, 12:29 PM   #1574
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Thanks guys! Yeah that complex is hell but the real pain for me is in the forearms from holding the bar since I have girly forearms and all

Cycle 1 Week 2 Back Strength
Thurs 13 Dec

Deadlifts
warm ups @ 60,100 and 2 singles @ 130kg

150kg (330); 3, 3, 3, 3, 3, 3 = 18 reps Some good sets, some grinders but all completed. I believe 6x3 at this weight is a volume PR

Power Shrugs (no power rack)
110kg: 3 x 10 - Not as easy as the rack obviously but I still did the whole jumpy power thing

Machine Row
30kg: 3 x 10

1 Arm DB Row
35kg: 3 x 10

Lat Pulldown
Pin 9: 8, 7, 8 (22 reps) - Tired at this point.

3 x plank: 35, 35 and 45 seconds. Need to do more core/midsection/whatever you call it type work.

Can someone tell me why people are so gay for the Lat Pulldown machine? It is virtually always in use and the person using it averages 25-30 minutes on it.
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Old 12-13-2012, 01:59 PM   #1575
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Great workout man! People like the lat pulldowns because bb rows and pull ups are more work maybe
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Old 12-13-2012, 04:03 PM   #1576
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Solid progress Kuyt. How are the DOMS?
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Old 12-13-2012, 08:28 PM   #1577
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Nice work. I don't believe anyone with your deadlift numbers has girly forearms!

And you and me both on those planks! Core work blows, but gotta be done, I suppose.
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Old 12-14-2012, 01:25 AM   #1578
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As Mike said ... I too don't believe that you can deadlift 150kg. with girly forearms ... Strong progression ...
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Old 12-14-2012, 03:44 AM   #1579
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jumpy power for the WIN!



solid work on the triples ... keep that going
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Old 12-14-2012, 05:25 AM   #1580
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Great work Kuyt

That complex sounds tough!

Its hard to get to the Lat Pull Down Machine in my gym too... Seems to be heavy men using it that cant do pull ups
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