View Full Version : Here we go again....
Well, seeing as my home gym training is now underway I thought it would be rude not to start a journal, and hopefully some of you guys can advise me as I go.
I've said it in the introduce yourself bit, but basically I haven't weight training for about 2 years due to gyms closing, shift pattern chnage, etc....
So, I deciced I would start up at home, with my bro (until he goes back to uni) and build a power rack so I could train hard, but safe. Gym is underway but can't build power rack yet until my brother-in-law moves his jetski.
Split will be as follows:
DAY1:
Bench 4x8
Squat 4x8 (hack squat at mo, until I build power rack)
Barbell Rows 4x8
DAY2:
Military Press 4x8
Deadlift 4x8
Chins 4x8 (Having to do Barbell Curls until I sort a chin bar)
Done on Monday, Wednesday & Friday. First set is warmup, all others a re working. Went with 8 reps in the end as that is what I used to do and gather that 5x5 is more strength orientated, but I am after decent size as well.
Current weight is 81kg.
Today I did the following:
Bench : 50kgx10, 70x8, 74x8, 80x8
Hack Squat: 50x8, 70x8, 80x6, 80x7
Barbell Rows: 50x8, 70x8, 70x8 (dieing of heat exhaustion at this point!!)
OK so bench press is going OK, although most of my strength is tri's at the mo, my chest is looking a little flabby!!
Hack squats are so hard, the technique just feels so awkward and I can't go heavier as I feel like I'm going to fall over, but legs have load left in them. Will have to practice to get the weight up as this was seriously poor today.
Rows, by this stage the heat was killing us and I shouldn't have upped to 70kg so quickly as I was struggling on first set, and second I had to give a few rest pauses to keep me going.
Gotta go, will be late for work otherwise :)
Nice to see a journal up.
You can get pretty big and pretty strong off 5-rep sets. Look at Ed Coan.
I mentioned it in your other thread - You might want to try Jefferson squats if hack squats are giving you trouble.
the block
20-06-2005, 14:57
why do you do squats 2nd an deads 2nd?
if you cant do chins yet then maybe DB rows (if you have DB) or even 1 arm barbell row - held like a DB but more wobbly
Sorry if the initial post was a little shit, I realised after I'd started it that I was getting close to being late for work!!
Scourge, yes I have considered other squats, jefferson look good but I don't have any decent dumbell handles at the mo, maybe I'll pick a pair up next week. I have tried front squat but feel that without a mirror they are a little dangerous as I can't watch my form, mirrors are next on the shopping list also ;)
Block, I relaise that squats & deads should come first in sessionsd as they are the most complex, however, I do find them very draining, physically & mentally and so like to do the pressing movements like OHP & bench first, this way the squats/deads don't affect my bench or OHP lifts. I don't feel that I would lift more if I did squats/deads firtst, but may try it to be sure. As above, I odn;t have decent DB's yet, but used to do DB rows so this could be an option, but hopefully this week at work I'll make a chin bar so can get it in use ASAP.
On the whole, so far the sessions seem to be going quite well. I was a little worried that I didn't have enough volume, but it just means I can work flat out on all the compound movments. Before I used to have 3 splits and would use isolations as well as compounds, at the moment I wonder if I'll be lacking by not using an isolations, but will give this routine a good go first. I'm keeping track of weight & measurements so should be able to gauge how well the routine is going.
I'm open to all opinions/comments as I go, so feel free :)
Been reading through some other journals this morning and have been thinking about my routine.
Thinking about the deadlifts & squats, with these exericses I want to be lifting heavy, but at 4x8 it becomes fatiguing pretty quickly, rather than short bursts of power. I am considering moving these exercises to the start of the routines (as they should be), but maybe reducing the reps & sets to allow more weight to be used. Would this be a good idea, maybe 4x3 or 5x5?
Also, I really need to sort my diet out, but could do with some help here. I have a couple of problems, probably seems pretty funny to you guys but.......... I can't eat chicken or tuna :(
I love the stuff, but I am allergic to both. Has got worse as I have got older, but basically the first time it was chicken that used to cause me problems, if I had eaten it before playing football say, then I went out and started sweating I would start to itch all over, face, lips, gland areas swell up, and at worse my throat would constrict. Doctor said it was urticaria and just take antihistamines when it happens, but could be anything casuing it - great!! Anyway, same thing then happened with tuna once, and also I think kedgiree. Now I am at the point that if I eat tuna or chicken after a few mouthfuls I get a lump in my throat and it is very uncomfortable.
I'm guessing I'm allergic to a certain type of protein, so I'm weary of using protein shakes as well, maybe someone would have a better idea of what exactly is causing my problem?
Anyway, so a diet with no chicken or tuna!
I am currently fat around my midsection and weight 81kg (12st13 I think)
As an example yesterday I ate:
Bowl of porridge
Banana
Pasta
Banana & Marshamllow thing :)
Beef Snadwich & Doritos
Snickers
2 cans of lager :(
Yesterday I wasn't eating loads though as I am annoyed with my fat gut :( Normally you could add to that crap like the odd pork pie, pasty, maybe more sandwiches, or any other crap I might buy whilst at work.
Not very good is it :(
Jefferson squat is done with a barbell - Like a hack squat, except you turn the bar through 45-90 degrees and stand with it between your legs, rather than behind them - One hand reaches behind you to grab the bar, while the other goes in front of you.
It's like a hack squat, except the centre of gravity is underneath you, so you shouldn't be as unstable.
Bit of a bummer about the tuna and chicken... How about salmon?
Oh right, I have seen vids of jefferson squat done with DB. I'll try it with barbell, do you need to laternate which arm is back & front or does it not matter? Need to stand on blocks as well yeah?
Yeah, I can eat Salmon no probs :)
Oh right, I have seen vids of jefferson squat done with DB. I'll try it with barbell, do you need to laternate which arm is back & front or does it not matter? Need to stand on blocks as well yeah?
Yeah, I can eat Salmon no probs :)
I would alternate it. Dunno if you need to stand on blocks - It would give you a greater ROM, but you'd probably be using less weight. Experiment see what happens.
Good protein in salmon. Good fats too.
Been reading through some other journals this morning and have been thinking about my routine.
Thinking about the deadlifts & squats, with these exericses I want to be lifting heavy, but at 4x8 it becomes fatiguing pretty quickly, rather than short bursts of power. I am considering moving these exercises to the start of the routines (as they should be), but maybe reducing the reps & sets to allow more weight to be used. Would this be a good idea, maybe 4x3 or 5x5?
Also, I really need to sort my diet out, but could do with some help here. I have a couple of problems, probably seems pretty funny to you guys but.......... I can't eat chicken or tuna :(
I love the stuff, but I am allergic to both. Has got worse as I have got older, but basically the first time it was chicken that used to cause me problems, if I had eaten it before playing football say, then I went out and started sweating I would start to itch all over, face, lips, gland areas swell up, and at worse my throat would constrict. Doctor said it was urticaria and just take antihistamines when it happens, but could be anything casuing it - great!! Anyway, same thing then happened with tuna once, and also I think kedgiree. Now I am at the point that if I eat tuna or chicken after a few mouthfuls I get a lump in my throat and it is very uncomfortable.
I'm guessing I'm allergic to a certain type of protein, so I'm weary of using protein shakes as well, maybe someone would have a better idea of what exactly is causing my problem?
Anyway, so a diet with no chicken or tuna!
I am currently fat around my midsection and weight 81kg (12st13 I think)
As an example yesterday I ate:
Bowl of porridge
Banana
Pasta
Banana & Marshamllow thing :)
Beef Snadwich & Doritos
Snickers
2 cans of lager :(
Yesterday I wasn't eating loads though as I am annoyed with my fat gut :( Normally you could add to that crap like the odd pork pie, pasty, maybe more sandwiches, or any other crap I might buy whilst at work.
Not very good is it :(
That's very strange mate. Never ever heard of an allergy to chicken...
You can get a very accurate allergy test these days. Might be worth it.
Yeah, it really sucks :( As I say, when I was younger, say 16/17 it started to show upa couple of times whne I was playing football (sweating) and went to docs and he said it would be food related and I would have to note what I eat on the days it happens to see what it is. Didn't really happen again for a couple more years then I had a few bad turns when playing 5-a-side after eating chicken, the last causing throat probs & going to A+E. Since then I 've only had one outbreak, just the other month, I'd eaten a tin of tuna iwth pasta then was washing up, started to get hot, felt me nuts itching, and then the face started puffing out....great!!
Now as soon as I've eaten afew mouthfuls of chicken or tuna I get a lump in my throat as if something is stuck there. Not too bad if I stop eating it, but gets annoying. Dry chicken seems to be worse though.
Where would be best for me to get a decent allergy test? Would I have to pay?
Mate - I think dry chicken sticks in most people's throats.
No, no, don't get me wrong, it doesn't actually get stuck but something gets inflamed and gives you the feeling that something is still there, even when drinking down gallons of fluid!! Same exact feeling when I eat tuna, sometimes I'll just put up with it, but some days are worse than others.
I've gone thorugh stages where I say **** it, I'll just eat it and I'll be OK, but then anothe rtime I won't and I just get fed up with it so don;t bother at all anymore.
As I say, very annoying as I love chicken & tuna, perhaps I'll have to get my GP to sort out some decents tests and try to knock it on the head.
I was joking mate, although I appreciate the fact that, being allergic to it, you might not understand the hatred some lifters have to eating nothing but dry chicken breasts all the time.
I've got a fair few allergies myself, so I know what you're talking about.
Yeah, thought you were ;)
So basically my new diet should be Salmon, Salmon, Salmon!!
But realistically I should be looking at cottage cheese, mackeral, salmon, eggs, anything else? I'm not really a big milk drinker :( Milkshake at a push :)
I've got a fair few allergies myself, so I know what you're talking about.
Food one of them by any chance?
:042: ;) :035: :kinky: :014: :043: :p
i forgot those^
Yeah, thought you were ;)
So basically my new diet should be Salmon, Salmon, Salmon!!
But realistically I should be looking at cottage cheese, mackeral, salmon, eggs, anything else? I'm not really a big milk drinker :( Milkshake at a push :)
Weeell... Variety in your diet is supposed to be best, but I appreciate that it become a pain in the arse.
Some red meat? Mmmm... Steak. Mmmm...
...and get yourself a blender - Calorie bombs rule.
Food one of them by any chance?
http://homepage.ntlworld.com/gary.hart/lyricsm/mrb.html
Hush you...
Well my middle upper back is feeling like it was hit pretty well yesterday which is good, chest isn't particuarly sore. Legs feel fine, I'll be swapping to jefferson squats as hack squats take too much effort just trying to stay standing up, let alone loading my quads!!
Today I ate the following:
Porridge
1 Potato, Gammon, Spinach & 2 eggs
Beef Sandwich & Banana
Gammon Sandiwch & Banana
Chocolate covered flapjack :)
2 cans of lager :(
Looking forward to tomorrows session :)
So today went like this:
Deadlift: 8x50kg, 6x70, 6x83, 6x96, 4x104 (ending up doing 5 sets as I somehow lost count!!)
Military Press: 8x40kg, 8x50, 8x54, 5x54
Barbell Curls: 8x30kg, 8x34, 8x38, 6x40
Well putting deads first made a big difference to military press, it felt really hard even from first set, but as the weight got heavier I managed to concentrate.
The last set of deads seemed a big jump but felt good, I probably could have gone for 6 but decided to stop at 4, don't want to go mad early on and injure myself.
Barbell curls, these are OK, making a chin bar at work tomorrow so next session these will be chins :)
24/06/05
Jefferson Squats:
50kgx8, 70x6, 83x6, 96x6
Bench Press:
50x10, 72x8, 76x8, 82x8
Barbell Rows:
50x8, 60x8, 70x8, 72x8
Jefferson squats are much easier to do than hack squats, could actually feel my legs working this time. Last set was hard but I reckon I will soon add some more weight on. I found alternating the grip difficult though, preferred right arm forward, but when I switched it felt all wrong. Would it cause in balance if I always used the same grip?
Becnh felt a little harder as it is now second in the routine but first couple of reps on 82 went up easy, had the odd rest pause, and needed a little help on the last one. Not feeling this loads in the chest yet, still mainly arms but chest did appear to have a little pump :) afterwards so must be getting hit.
Rows, decicded not to jump straight to 70 like last time and this seemed better. Had to rest pause after 4 on last set, and form was probably getting a little shite but not too bad. Once I've got some mirrors up I'll be able to watch my form better to see if it is worth moving the weights up.
Incidentally, on rows do most people lift from the floor, or from a high position on a rack, then bend down?
Chins will be in on Monday as I've sorted a chin bar now :)
I expect you should keep switching your Jefferson squat about - I reckon you may get some kind of imbalance if you don't. You'll get used to it.
Don't think it matters what you do for the rows. Whichever is easiest for you.
28/06/05
Deadlifts:
8x60kg, 6x80, 6x100, 6x109
Military Press:
8x40, 8x50, 8x54, 7x56
Barbell Curls:
8x30, 8x36, 8x40, 5x44
Didn't train yesterday as normal as my bro couldn't make it, will have to do tues, thurs, sat this week.
Deadlifts seem to be coming easy to start with but 100 to 109 felt a lot harder. I had to have a litle rest after rep 3, I felt like I might be rounding a little, but really need to get my bro to video me when I do it. Find it hardest going down under control, going up is OK, but I feel like I need to round slightly going down, might be balance, probably just because I'm nackered!!
Military press felt better this week, not half as drained as last time when I switched DL's to the start of the routine. 7th rep on 56kg was all I had though, very nearly dropped it forwards!! I feel that I am a little unhappy with this at the mo, 56kg doesn't seem like enough yet :( Generally I try toi take each rep to pretty much collar bone level, but rarely touch, however on last sets or when I find it hard I probably only take the bar to chin level, else I'd fail altogether.
Unfortunately had to do barbell curls again, brackets & chin bar are made up, just haven't had the time to put it up yet :( These felt better this week though, strength in my arms seems to be coming up pretty well.
All in all, not a bad session, things seem to be moving in the right direction :)
30/06/05
Jefferson Squat:
50kgx8, 74x6, 91x6, 100x6
Bench Press:
50x10, 72x8, 78x8, 84x8
Barbell Rows:
50x8, 60x8, 70x8, 74x8
Most of it felt pretty easy today, don't feel too nackered now I'm finished. Jefferson squats going OK, but can't wait for back squatting, I've been eyeing up the space in my gaarge and I reckon the power rack is iminant :), even if my bro-in-law doesn't take his jetski out.
Bench press was strange, started to loose concentration on 3rd set and started laughing, nearly dropped bar on last rep!!! Concentrated for final set and felt pretty good. Had some help on last two reps so will stick with this weight next week and aim for unaided 8 reps.
Rows are getting better, 70kg not feeling too heavy now, but on last set of 74kg had to have a little rest pause after 6, and probable that last couple after that had slight lack in proper form. Will stick with this weight again next week.
04/07/05
Deadlift:
60kgx8, 80x6, 100x6, 109x6
Military Press:
40x8, 50x8, 56x8, 58x7
Barbell Curls:
30x8, 36x8, 40x8, 44x5
Deadlifts felt much easier today, weight will definately go up next session.
Military press OK, but still feel it's lagging a little.
Couldn;t get into barbell curls today, just didn;t feel right. Chin bar up ASAP :)
Your Military presses are pretty decent actually,good stuff
Thanks for the support :) I'd love to say that I take them all to the collar bone, but as it gets heavier they don't go down as low :(
06/07/05
Jefferson Squat:
50kgx8, 80x6, 96x6, 109x6
Bench Press:
50x10, 72x8, 78x8, 84x8
Barbell Row:
50x8, 60x8, 72x8, 76x8
Pretty happy with that session :) Squats are moving along OK, weight will go up next session as last set wasn't too bad.
I kept the same weight as last for bench press, but the last set was pretty solid this time so will go up next session. Had a slight problem with balance on last two reps, but I think that's because my bench wasn't level :( Need to check the floor with a level.
Rows seem to be moving on well, would like to see myself in the mirror to make sure that I',m getting a full rep as it gets heavier, although I'm pretty sure I am.
08/07/05
Deadlift:
60kgx8, 80x6, 103x6, 115x6
Military Press:
40x8, 52x8, 56x8, 60x4+2
Barbell Curls:
32x8, 36x8, 40x8, 44x7
DL's felt good again this session :) Should've jumped to 120kg.
Military press was OK, 60kg felt good but lost momentum after 4th rep, had a little rest then forced another 2 out. Felt really good after that, shoulders were seriously pumped, could hardly lift my arms!!
Curls so so. Battery drill gave up the ghost so no chin bar yet.....I am so slow at getting things done sometimes :(
GoldenArrow
08-07-2005, 21:53
More volume at heavier weights on the DL's. Also, I hope you are resetting between reps.
More volume? Do you mean up the reps, or keep the reps as are, or even lower them, but do more sets? The weight is going up, just don't want to go mad yet, haven't been doding DL's long.
Each rep touches the floor, but I don't relax my body and treat them as single lifts. Should I be doing this?
BengDogg
09-07-2005, 10:44
I think he would mean may be do 3x6 heavy for example, and yes dont rep deadlifts, treat it as 6 rapid singles, form goies to shit when people rep, my forms questionable anyway :)
Ah right, so do the warm up but then keep all sets pretty close to top weight yeah?
So between reps basically down to floor, quick pause then up again. As I say, I do touch the floor but never stop as if I do sometimes it seems to affect my grip. I'll try to keep them as rpaid singles from now on ;)
BengDogg
09-07-2005, 14:09
not quite i would work up and when you hit top weights do more sets
ie
60kgx8
100kgx5
140kg 5x5
or something like. goldsparrow will clarify better as is pt
BengDogg
09-07-2005, 14:10
in your case i think it should look like
Deadlift:
60kgx8, 80x6, 103x6, 115x6, 6, 6
Ah right, I have always preferred to keep upping the weight rather than stay at the same weight for a few sets. Bearing in mind I am not training to be a PL, I train to get big & strong - hopefully :) how would upping the volume and keeping last 3 sets at same weight benefit me, over what I am doing currently, or perhaps what I'm doing currently but another set just below top weight?
BengDogg
09-07-2005, 15:43
more weight shifted will equal you being bigger and stronger, so i would aim to do more heavy sets
I'm getting ya, still not a lover of doing sets with same weight though, perhaps I'll try both and see which I prefer. was thinking maybe next session do something like this:
60x8, 80x6, 90x6, 112.5x6, 115x6, 120x6
I am capable of 120x6 but not sure of 120x6,6,6 , it would prbably be too much whereas the above would prb be just right.
Sorry about all the questions, just trying to get the best out of it :)
BengDogg
09-07-2005, 16:24
i hear ya mate, i dont want you to kill yourself, i think what oyuve proposed above is certainly better than todays and on the right track,
GoldenArrow
09-07-2005, 16:46
Sorted.
Just had a thought, do I need to up the volume like this on any other exercises?
11/07/05
Jefferson Squat:
50kgx8, 90x6, 106x6, 114x6
Bench Press:
50x10, 74x8, 80x8, 86x8
Barbell Row:
50x8, 64x8, 74x8, 78x8
Very hot today, sweating buckets. Jefferson squats are hard, can't wait to get onto back squats.
Bench press was OK, 86 felt quite easy for first six reps :)
Barbell rows seem to be going well, still having a quick pause on final set but thinking that may be phsycological now. Need to check I'm not getting too upright in final set though.
13/07/05
Deadlift:
w/u - 60kgx8, 80x6, 90x4
111kgx6, 115x6, 6
Military Press:
40x8, 52x8, 56x8, 60x8
Barbell Curl:
32x8, 46x8, 40x8, 44x6+1N
Seriously hot today :( Upped volume on deadlifts, felt hard but not as bad as I thought, grip was struggling, prob due to sweaty hands. Went to mixed grip for first set of 115, but then back to overhand for final set.
Military press was good, getting good drive off of the bottom, 60kg felt solid up until last two reps, but this was only because I paused for a moment, think I out pshyched myself!!
Curls were no better than last session, pretty drained by that point.
As I had mentioned previous, should I up the volume on anything else?
Nothing specifically I think you need to up the volume on really. If you feel that your recovery is fine on your current routine, you may wish to up your volume slowly on whichever exercises you feel you gain the most from.
60x8 for OHP is good; you can probably get your BW overhead.
Well, not a lover of doing too many sets, but might look at doing lighter warmups, and keeping weight towards tope end, that way you don't waste time on too many intermedary sets. I'll see, it's going OK at mo, DL's felt good but not sure that anything else is really lacking in volume too much.
666, cheers, funny how it felt so much easier this session. Even 40kg felt a little tiring, but the first six reps stormed up, then I get a mental block and paused at the bottom for a while which made the next two reps a bit of a struggle, but I still got them :) Don;t know about bodyweight 1RM though, maybe I'll try some 1RM's when my cage is done.
I have been thinking about adding another session in, still same three days but adding one in so each one done once a week.
Was thinking of this maybe:
Front squat
Dips
Wide chins
Any thoughts?
Good idea, go for it. If you struggle on your other days then maybe pack it in after a while, but if you can recover enough for a 3rd day it can only help.
My recovery seems pretty good at the mo, gaps between sessions would still be the same so shouldn't make much difference.
15/07/05
Jefferson Squat:
50kgx8, 90x6, 111x6, 120x3
Bench Press:
50x10, 76x8, 82x8, 88x8
Barbell Row:
50x8, 68x8, 74x8, 80x6+2
I'm not getting on with Jefferson Squats really, as the weight goes up they feel more and more awkward, also it feels like you are only really training one leg at a time due to alternating the grip. I failed at 3rd rep on 120kg, went down for 4th and legs just kept going down!! Couldn't get it off the floor after that :(
Material for rack should be here next week so moght be able to get it donein time for next squat session.
Bench press felt good today, funny that 76kg felt awkward, yet each set afterward felt easier in a way. 88kgx8 was totally unassisted and I could really feel my chest working for once, probably could have gone for 90kg, felt like I had more in the tank ;)
Final set on rows was same as normal, I get 6 reps then need a quick breather before last couple. Again, concerned that form & ROM is starting to lack towards end of set, but my bro said it didn't look too bad, just have to get him to tell me when it does.
18/07/05
DL's:
60kgx8, 80x6, 90x4, 115x6, 115x6, 120x2F
Military Press:
40x8, 52x8, 56x8, 62x7F
Chins:
BWx8/5/6/4
Very very hot today. DL's were total shite, something jst not right. After warmups my back was suffering, then the first 115kg set felt soo hard, harder than before. Seemed to really be hitting me in the back, as if I wasn;t using my legs enough, perhaps I was having an off day. Only thing different is I now have carpet down but that shouldn't make any difference really. 120kg was hard, couldn't pick it up after 2 reps, sweat dripping off me :( As I am still only using shite std plates they are only 28cm diameter, whereas an oly plate is around 45cm (as read on here) so I'm thinking of putting some blocks under the bar to get it up to normal height. I'll be buying an oly set soon but had to shell out on some house stuff this weekend.
Military press was good again, 62kg didn;t feel too heavy, good drive on first few reps, but as usual paused a little at bottom on 6th rep, then became much harder.
Chins were funny!! I really thought I would be good at these and wacking the plates on, I used to be fairly good at lat pulls, over BW anyway.
Needless to say from the figures above after the first set I struggled to get another full set of 8 out!! My bro the skinny git did 4x8 at BW fine :(
20/07/05
Front Squat:
40kgx8, 50x6, 60x6, 70x1F
Bench Press:
50x10, 76x8, 84x8, 90x8
Barbell Row:
50x8, 70x8, 76x8, 82x6F
Front squats were much easier when you actually get weight on the bar. When practicing with no weight I couldn;t get depth without falling backwards!! I felt it mostly in the wrists and arms though, but this should get better once I've done them a few times. Wrists & hands were pretty painful afterwards.
Felt like I was getting good depth, but on last set I got down too deep and then started to fall forwards on the way up so just bailed out!! Didn;t bother after that, put me off a little!!
Bench press still going OK, I'm now noticing that the top weight doesn't feel heavy when taking off the rack, dunno why, but it seems to help as far as confidence is concerned. Hopefully I'll be hitting 100kg soon, thought about trying it after the 90kg, but then changed my mind.
Rows were hard on last set, gave up at 6 as the ROM was getting questionable. Once I get my new bench I might swap to chest supported rows so that I can make sure I'm using good form.
22/07/05
DL's:
60kgx8, 80x6, 90x4, 100x2, 115x6, 115x6, 120x6
Military Press:
40x8, 52x8, 56x8, 62x8
Chins:
BWx8, +4kgx7, +8kgx5,4
I put the bar up on bricks today to make it a little more like normal height, not quite high enough, but close. Felt better today, although back was fried by the end!! Filmed one set and my form didn't look to bad, but starts to get a bit jerky at higher weights, the transistion from hips back, legs bent doesn't flow brilliantly but it doesn't look like I'm bending right over. What would be the best viewing angle for you gus to comment on my form, head on, from behind ( :) ) or from the side?
Got the full set on 62kg for military press so happy with that :)
Added weights to chins and wodnered why I'd bothered, but looking back at last weeks non-weighted ones they don't seem too bad.
Got serious DOMS in my lower back today :( As bad as it has been in a while, strange thing is I normally get it in the lower back, but only really slightly, if at all in any other muscle groups?
Is this normal after DL's or could my form be getting a little lapse? It hurts more this morning if I round my back rather than flatten it.
25/07/05
SLDL:
50kgx8, 60x6, 70x6, 70x6
Bench Press:
50x10, 78x8, 86x8, 95x7F
Barbell Row:
50x8, 70x7, 76x8, 82x8
Can't do front squats :( I have problems with cleaning. When I stand up I have the bar as close to resting on my collar bone as my wrists will allow, but as soon as I start to go down, stick my arse out the bar moves forward about an inch or so, and basically by forearms are pointing straight up taking all the weight, along with my wrists. Sure this isn't right, I've seen other with really high elbows & bar almost resting on collar bone. I got pissed off so did SLDL for a change, weren't 100% on best form so kept it light.
That's why you need a narrow stance and your knees come right over your toes - If you can't keep your torso really upright you'll dump it forward.
Can you get your elbows high when standing up? If not it could be that your wrists aren't flexible enough. Also make sure the bars close enough to your neck. It'll probably choke you if it's in the right place.
I fookin' hate front squats.
Nah, I can't get my upper arm anymore than parallel to the ground, if I tried to get my elbows any higher the bar would need to be over my shoudlers, almost my back. My flexibility is shite, even doing back squats I have to have quite a wide grip else I get pain in my shoulders.
Maybe I should try stretching.
Yeah, that might help.
If you've finished your rack, you could use the fag grip.
The fag grip!!! Nah, I'd rather not do them than use the shite crossed arm grip, have heard it can make your arms fall forward.
Having trouble with rack at mo, steel ordered a while ago but they forgot one length of RHS so still waiting. Watch this space though ;) , once that's doen I'll just do back squats.
27/07/05
DL's:
60kgx8, 80x6, 90x3, 100x2, 115x6, 120x6, 120x6
Military Press:
40x8, 54x8, 58x8, 64x5
Chins:
BWx8, +4kgx8, +8kgx6, +8kgx5
Note to self, don't try to train when hanging out for a shite!!
My arse was getting vocal when straining on DL's, and the final set of military press was too much downward pressure!! I couldn't wait for the session to finish after that :)
PikeKing
27-07-2005, 20:54
christ mate, just go for a shit mid workout, nothing wrong with it, plus u would of been better at chins after
Anyone else get such bad shit pains in the morning when they try and stuff food down that they end up eating weetabix on the bog?
Not really, if I'm on earlies I'm too tired to shit ;)
Pikey, my bro always has to get away in good time as he picks his gf up from the gym and we were running late anyhow - he's so under the thumb!!
29/07/05
Good shit - 1RM - ghostie ;)
SLDL:
50kgx8, 60x6, 70x6, 80x6
Bench Press:
50x10, 78x8, 86x8, 96x7 then did 100kg to see how heavy it felt - got 3 reps :)
Barbell Row:
50x8, 70x8, 80x8, 84x5F
Not a bad session today, fancied trying 100kg on bench, first rep was heavy I took it right to chest and regretted as I started to push it up again, next rep I didn't go quite so low and got a solid rep, third I needed some help. It'll soon be there for 8 though.
01/08/05
DL's:
60kgx8, 90x2, 100x2, 120x6, 120x6
Military Press:
40x8, 54x8, 58x8, 64x7F
Chins:
BWx8, +4kgx8, +8kgx8, +8kgx5
Was really pushed for time this session so cut out a lot of the warmup sets for DL and this really showed. Wanted 3 x 6 x 120 but just couldn't do it, I think the lack of warm up made it feel too heavy, or maybe I just had a shit day, dunno :(
Shit thing is, someone like Rayza who in general seems weaker than me (comapring bench, miliary press) can do 5x5 @ 120kg :(
Shit thing is, someone like Rayza who in general seems weaker than me (comapring bench, miliary press) can do 5x5 @ 120kg :(
Probably because you're not doing any squatting. You're comparitively strong in your upper body.
When's your rack coming along?
Shit thing is, someone like Rayza who in general seems weaker than me (comapring bench, miliary press) can do 5x5 @ 120kg :(To relate the bench and military press to the deadlift is a bit silly. They don't directly have much to do with one another. Comparing our squats would probably have more relevance unless your name is Tim...
Yeah, you're both probably right - wasn't have a pop by the way rayza, had just read your journal so it was was fresh in my mind. Had dabbled with Jeffersons & front squat but as you know I didn't get along with either really.
Besides the only refernce in your journal to squatting is a max of 45kg to which I was lifting more on either of the above squats, and previously whne I trained at a gym on back squats. Maybe I need to work on my technique more, session before DL felt good at 120, so maybe I was having an off day.
Steel supplier forgot some of the RHS and keep forgetting to deliver it :( After that it'll be cut then I'll pick it up and start welding it up. The more I keep pushing the missus about it though she just gets arsey!!
Damn the missus. You need a rack.
Besides the only refernce in your journal to squatting is a max of 45kg :046: . That was just the coach seeing whether I could squat straight, it was not a working weight. About two months ago I did 122.5kg X 5 for one set of back squats. My strength isn't awful I just have a fecked up body.
Fair enough mate, as I said was just going by the journal reference, it really isn't a competition.
SOG, yeah, but it's her that is sorting the steel out for me ;)
Pushed for time again today, really pushed so did:
Bench Press:
50kgx10, 78x8, 86x8, 96x7F
Barbell Rows:
50x8, 70x8, 80x8, 84x5F
Pretty poor session all round, no time, no motivation, no strength :(
05/08/05
DL's:
60kgx8, 80x6, 90x3, 115x2, 120x6, 120x6, 120x6
Military Press:
40x8, 54x8, 58x8, 64x8
Chins:
BWx8, +4x8, +8x8, +10x6F
Good session today :) Very drained afterwards. DL's felt much better at 120 this session, will put it up slightly next session.
Just about got top set on military press, had a bit of a rest pause but made sure I got the 8 reps :)
Chins are getting better, very hard work but seem to be improving. Had a rest pause again on last set but not for too long.
Black Knight
05-08-2005, 21:31
Good session fella. I remember the days when I could add weight when I did chins!
Cheers, to be honest chins feel hard whatever, don't really notice the extra weight, just notice that I start slowing down towards the end of a set, more like fatigue I guess. In some ways I prefer wide overhand, but have heard they can damage your shoulders?
Ahhh, who was nice enough to give me 5 stars? :)
Having, or had this last week off as I've been on hols. Will be back to it on monday.
Was looking at my weedy legs the other day and my claves really are tiny, I reckon my forearms are bigger!! Will squats help to build these, or should I do some direct calf work? Was thinking I could do donkey raises or just hold a loaded bar stand on a block & do raises, would work on grip strength as well then.
Angel Delight
12-08-2005, 23:34
i would suggest you do Donkey Raises.
This advice is from someone with massive calves. I've done them in the past but I don't do specific calf work any more.
Well first session in a little while:
DL:
60kgx8, 80x6, 90x3, 100x2, 115x6, 115x6, 115x6
Military Press:
40x8, 54x8, 58x8, 64x4F
Chins:
BWx8, +4x8, +8x8, +8x4F
Took it easy as it was first session back, lost a little strength but not too bad.
19/08/05
SLDL:
50kgx8, 70x6, 80x6, 90x6
Bench Press:
50x10, 78x8, 86x8, 96x6
Barbell Row:
50x8, 70x8, 80x8, 84x8
22/08/05
DL:
60kgx8, 80x6, 90x3, 110x2, 120x6, 120x6, 120x6 (switched to alternate grip on last 3)
Military Press:
40x8, 54x8, 58x8, 64x6F
Chins:
BWx8, +4x8, +8x8, +10x6F
Good session, DL's still feel like I'll be stuck at 120kg forever :( Not so much a problem picking it up, but controlling it on the way down wears me out so much. Switched to alternate grip on last set as grip was failing and putting me off. Felt much better altogether. Might start doing all final sets with alt grip.
Military Press is slowing up, weren't on tpp form in general yesterday though.
Chins - totally nackering but weight is still going up :)
24/08/05
SLDL:
50kgx8, 70x6, 86x6, 96x6
Bench Press:
50x10, 78x8, 86x8, 96x4F :(
Barbell Rows:
50x8, 70x8, 80x8, 86x8
My bench press is going down hill over the last few sessions and I don't know why :( A little while back I got 96kg for 7 reps, then did 100k for 3. Yesterday I struggled with 96kg for 4 reps!! Granted I had drank **** all that morning, 1 or 2 cups of coffee and a beer. Maybe I wasn't hydrated enough?? Very annoying.
Rows are getting close to matching my bench, although I think 90kg will be quite tough.
Perhaps not best preparation - did you eat much either? Maybe take a week off, see if you just need a break.
alcohol isnt the best for pre workout :)
Not long had a week off mate, the 7x96kg and 3x100 were just before the week off. This is second bench session since the week off. Had probably eaten OK, but definately hadn't drunk any water all morning. I was drinking water whilst training but I guess it was too late by then. Maybe just an off day.
Just felt dead in the forerams, strange feeling really. Re-racked after 3 in case I had picked it up wrong but it still felt the same :(
yesterdays deadlifts probably
yesterdays deadlifts probably
Mondays you mean ;)
Well, not much been happening for a little while. Just got back from hols, my training partner has now gone back to uni, and to top it off I've managed to loose about 3/4 stone in a month :( I've been feeling a bit rough on & off and guess I wasn't eating very well.
Anyway, back on it now, need to get my weight back up and get on with the training. As I'm now on my own, and my rack still can't be used due to my bro-in-laws jetski in my garage, I#m weary of doing bench press. All the other exercises in my routines will be fine, so, I was thinking of going to floor press and set it up with blocks or whatever so that I can't get pinned, i.e. bottom position will be just on chest.
Will floor press be OK replacng bench press until my rack is useable, I understand it is quite tricep dominant, but I feel that in general my bench press was tricep dominant and I wanted to make my chest work harder. Any opinions?
Had a tape measure laying about so thought I'd do a bit of progress measuring.
19/06/05 - just started this routine after not training for around 2years
19/06/05 13/09/05
WEIGHT (KG) 81 76 :eek:
WAIST 34.5 35.5
BICEP (T) 14.5 14.75
CHEST (T) 39 41.5
NECK ? 16
QUAD 21 21.5
CALF 15 15
Not that impressed really, as I've been on & off ill for a last month and not training properly I've lost 3/4 stone and have slimmed down all round I'd say. Was commented yesterday that I looked thinner :( Strange thing is, my gut has shrunk, but my waist measurement has gone up??
Still, it's got me motivated again realising what I gained quickly I've lost again - tomorrow I'm back on it. Bench press is being swapped for floor press, and I might try Sumo DL, and drop to triples to try and break the 120kg mark :)
Well it was spaced out all neatly when I typed it?? The left measurements are from june, right measurements are today :)
Waist may be in some part due to lower back and erector hypertrophy, those aren't bad gains for the timepsan and considering you've lost weight, quads seem small though?
Quads are tiny, as are calves :( Need to get back squatting but can't use rack yet so just DLing, whether conventional (gonna try Sumo) or SLDL. I know for a fact that the last two weeks have been the worst, definately lost some mass through not training or eating properly. Feeling much better this week so hoping to get the gains back :)
I might even do some calf raises or something, my legs are bloody embrassing!!
Wahey, actually had a session :)
14/09/05
SLDL:
50kg x8, 70x6, 80x6, 90x6
Floor Press:
50x10, 70x8, 80x8, 90x4 :(
B/O BB Row:
50x8, 70x8, 80x8, 90x5
Hammies felt really tight on the SLDL's so didn't go as heavy as I have done before.
Floor press was pretty funny :) Took me about 20 mins to find something to rest that bar on so that I could get under & lift off, and then if I got stuck at the bottom something to roll the bar onto. Well, I used a pair of car ramps in the end, which ould have worked but it was just a little awkward. The top position was a little awkward to lift from, not at the bottom not at the top, then at the bottom where i wanted to be relaxing momentarilly the plates were hitting the ramps, so I would shift forward a little, carry on, then I'd be chucking the bar back behind me somewhere!!! 90kg was pretty hard, but with all the fecking about I just wasn't concentrating. Definately felt good but need to sort a better lift off really.
I think the weeks I'm on lates I'll do floor press and then on earlies get the missus to spot me on regular bench in the evenings :)
I went for 90kg on rows just to see how heavy it felt - pretty!! First 3 reps were slow & strict, next 2 were OK but a little short on ROM so left it there.
Not too bad a session all in.
16/09/05
Sumo DL:
60kgx8, 80x6, 90x3, 111x2, 120x3, 120x6 (conv), 120x2 (sumo)
Military Press:
40x8, 54x8, 58x8, 64x3F :(
Chins:
Forgot bag so BWx8, 8, 8, 7
Switched to sumo for a change, felt much more comfortable but as I have weedy legs it was really hard off the bottom, totally draining me. Switched to conventional for one set, then back again to sumo. Will def strengthen up my hammies I reckon. Trouble I have with conventional is controlling the negative, it takes so much out of me and feels awkward, sumo much better, but sumo much harder off the bottom, conv initially OK but then gets harder.
Just really fed up with being stuck at 120 :(
Military press didn;t go great either, lost some strength there, my legs felt like jelly which didn't help!! Totally drained after 3 reps on 64kg, couldn;t even push press another rep :(
Chins were chins, forgot my bag so had to go BW, feels much easier than when I first started chinning :)
Also my weight was up a little this morning to 78kg so I'm getting some of my weight back.
19/09/05
Sumo DL (light):
60kgx8, 70x8, 80x8, 90x8, 90x8
Bench Press:
50x10, 78x8, 86x8, 96x4
B/O BB Rows:
50x8, 70x8, 80x8, 90x6
I've switched my routine about a bit, see this thread http://www.iron-city.net/showthread.php?t=1251
Did the sumo's and rows in the afternoon, and just done the bench press now as my other half is home to spot me.
Sumo DL's were fairly light so that I could do higher reps and work my legs more, this is what I'm aiming for with these until I can do squats.
Rows were OK, but soemthing felt a little strange in my setup. Also really need to video 90kg as sometimes it feels too short on ROM, ideally I'll switch to chest supported in the long run to save my lower back and ensure strict form.
Bench press was OK, but went pretty pear on the last set. I had asked my other half to spot me, but she was a bit nervous and didn't really know what to do. She started off being too cautious on my 86kg set which puts me off so I told her to hold back until I struggle, then just edge it up a bit. 3rd rep on 96kg was slow and worried her so she pulled it up, I was trying not to laugh and trying to make sure she didn;t put herself out, composed myself went down for another rep and I was just too put off and it stopped a few inches off the chest. She didn't react!! I had to tell her to help and by that stage it was just a re-rack and leave it there!!! I then laid her on the bench (mmmmmmm!! ;) ) and tried to show her how to spot by feel. Hopefully she'll get the hang of it. Although on the up her bro is pretty much ready to take his jetski back so my garage should be free for my rack :)
22/09/05
DL:
60x8, 90x3, 111x2, 120x3, 120x3, 124x3, 124x3, 129x3, 129x3
Military Press:
40x8, 54x8, 60x8, 64x4+1
Chins:
BW x10, 8, 8, 8 (forgot bag again :( )
Missed yesterday as I fell asleep!!
Hit a brick wall with military press again, but hopefully I'll get around it.
Rogue_zero
22-09-2005, 17:33
Hit a brick wall with military press again, but hopefully I'll get around it.
stand away from the wall
haha, very funny.
It's more of a mental block, 4 reps were fine, paused at top though I'm gonna get this set, then I fail :(
Shock horror!!!! An entry in the journal!!
OK, OK so I've been neglecting my training for a while, first I had trouble motivating once I lost my training partner, then I ****ed my ankle up, then the garage was a mess...........but I got off my arse today, cleared the garage - and I'm back :)
02/11/05
Sumo DL (light - reps):
60kgx8, 70x8, 80x8, 90x8, 100x8
Bench Press:
50x10, 70x8, 80x8, 80x6
B/O BB Row:
50x8, 70x8, 80x8
Hmmmm, little bit out of shape after a 5/6 week lay off. Sumo deads went OK, seemed to have more power than before, but wondered if maybe my stance was a little narrow and why I wasn't struggling off the bottom like before. Had my toes a couple of inches outside shoulder width at a guess - normal?
Had no spotter for bench which I;m not used to so took it easy. 6th rep on 80kg was pretty hard so bottled it and racked it!! How out of shape do I feel!!
Same with B/O row, 80ks was ****ing hard so left it there, didn't fancy trying to pull 90kg and only managing a ROM of about an inch!!
Felt pretty nackered afterwards, but hopefully it will come back to me pretty fast :)
That's pretty narrow for sumo, i have my feet up against the sides of the rack and would probably be damn near the plates if i pulled outside of it
Yeah, think it was narrower than normal. Probably why 100kgx8 felt relatively easy in comparison to a few weeks back. Doesn't help that I'm using a 6ft bar as opposed to a 7ft bar either, although that will be sorted soon ;)
Yeah. I pull with my toes up against the plates on a 7' bar. I have to turn them in on the negative to avoid crushing them. Unless you're a shortarse, you won't be that sumo on a 6' bar.
Bugger, still it does feel totally different to conv, even though it's not quite wide enough.
04/11/05
DL:
60kgx8, 90x3, 111x2
120x3, 120x3, 124x3, 124x3, 129x3, 129x3
Military Press:
40x8, 50x8, 56x8, 62x5F
CG U/H Chins:
BWx8, +5kgx8, +10kgx6F, +10kgx4F
ABsolutely trashed now, chins really took it out of me. Military press has took a backward step, but that was to be expected after 6 weeks.
Need to sort out my oly bar & plates as I can;t get anymore than 129kg on the bar for deads, I reckon I could pull more, but would want to switch to singles or doubles though.
07/11/05
Sumo DL (ish ;) )
60kgx8, 70x8, 90x8, 100x8, 105x8
Bench Press:
50x10, 60x8, 70x4, 80x8, 80x8
B/O BB Row:
50x8, 60x8, 70x8, 80x8
I did the Sumo's with toes touching the plates on my bar, and that is 3.5 ft. I'm quite a short arse at only 5'9" so find this quite a stretch anyway, probably sumo enough for me anyway, as a 7ft bar is only going to give you a few more inches of width.
Still can't go all out on bench, don't trust it without a spotter or safety's.
Rows were OK, hopefully should be able to pull a little more than 80kg next session.
09/11/05
DL:
60kgx8, 90x3, 111x1, 120x1
124x3, 124x3, 129x3, 129x3, 129x3, 129x3
Military Press:
40x8, 50x8, 56x8, 62x5F :(
CG U/H Chins:
BWx8, +5kgx8, +10kgx5F :( +10kgx3F :(
****ing shit session, I'm weak as piss :( Had a shit night sleep, woke up with a sore throat, and somehow hurt my right lat when DLing, hurt after putting one down (i.e just as I touched the floor), and did for every rep after that.
This then caused me pain whilst OHPing, although that can;t all be to blame, I felt weak as **** after the 40kg set :(
Same with chins, nothing in me. Will do BW, +5, +5, +5 next week I reckon.
Oh well, some days are better than others.
25/11/05
Started at a new gym today :)
Sumo DL:
60kgx8, 70x8, 90x8, 100x8
Bench Press:
50x10, 70x8, 80x8, 84x8
DB Press:
24x8, 30x8
B/O BB Row:
50x8, 60x8, 70x8, 80x8
Just adjusting to new gym so didn't go all out.
Hmm, bit odd that your row is only 20kg behind your deadlift?
Suppose, but this session's DL is supposed to be less weight more reps, lets face it, most people deadlift in triples, doubles or singles. I do conv deadlift in triples and now I'm at new gym can get more wight on the bar.
My DL is shite anyway, I've trained on & off for years but used to do little lower body stuff, this has left me with a little inbalance.
Sumo I find harder anyway, but easier on the lower back. I suppose I could DL 140kg 1RM, shit I know but just an example. Will pull some singles monday so will find out then :)
Well you were doing 8's for rows and pulls, which is why I compared the two.
fair enough mate, my DL does suck big time though!! No doubt my squatting will as well once I get my rack sorted!!
28/11/05
DL:
60kgx8, 90x3, 110x2, 120x1
124x3, 130x2, 130x2, 130x2, 136x1, 136x1, 140x1
Military Press:
40x8,
50x8,
54x8,
60x2 rest 3 :(
UH CG Chins:
BWx8, BWx8, +5x8, +10x3F
Well, with more weight available at gym I now know that I can pull 140kg, although my grip felt like it was gonna fail on the second one so I put it down again.
Bearing in mind I'm prob working around the 140-145kg max at the mo and prefer doing doubles or singles as I get heavy what sort of sets/weights should I be doing as what I did today was a little random!!
Military press is bad at the mo, funny thing is these plates feel heavier than the ones I had at home, maybe my ones are a bit out of tolerance!! Anyway, I reckon I'll leave 60kg next week and aim for two sets at 54kg.
Chins felt weak as well, again, will dump the +10kg set and stick with the +5kg for a little while I reckon.
That's fine for a DL session imo, i've tried just pulling 9x1 at 90% or whatever before and i just burn out within a month or find i don't have the energy for that much volume some days, i would just aim for 3+ challenging sets with whatever feels right on the day whether it's 6 doubles at 130 or 8 singles up to 140 etc...
Your mil press is still decent even if it is temporarily down at the minute
Cheers Narc,
just doesn't seem long ago that I was OHP'ing just under 65kg for reps.
I think I could handle more volume on the DL's, they felt much better today, might be the new gym having an effect on me, but I used to really hate doing the 6 sets of 3 I was doing before. Doubles feel that much easier. Reckon I could've pulled 145 but my grip felt suspect at 140 so I didn't really trust it. Might have to invest in some chalk.
Right, I actually took my camera with me the other day to check my deadlift technique, mainly how bad by back looked!!
Wondered if anyone could comment on whether my back looks OK or maybe too round, or anything general on technique?
DL Vid (http://media.putfile.com/DSCN052960)
Sorry about the size of it, this is my first video upload - if anyone could tell me how to make them smaller please do :)
PikeKing
29-11-2005, 21:55
definately round backing that, u need to get lower
not the best,but not the worse,looks ok
Cheers, when I initially looked at it I thought it did look round. I'll make a mental note of trying to keep my arse out more and so straighter back. Did sumo today which I think is much easier to maintain lordosis, plus I don't go as heavy. Although if I filmed that I might be shocked!!
Not pretty - lot of lower back rounding going on there. But can't beat Prodigy, Claustrophobic Sting in the background.
:( to back rounding
:) to prodigy
Had some pretty aggressive linken park today :)
Must do something to sort my back before it becomes a problem.
30/11/05
Sumo DL:
60kgx8, 70x8, 94x8, 104x8
Bench Press:
50x10, 70x8, 82x8, 86x7F
B/O BB Row:
50x8, 60x8, 74x8, 82x8
Had to have a couple of rest pauses on last set of DL's, gets a lot harder really quickly when repping them.
Failed at 8th rep on 86kg bench, think it was more bottle though not having a spotter, reckon I could have made it :( Picked up some 30kg DB's after to see how ****ed I was, only managed 3 reps!!!
Had a little rest after 5 reps on the last set of rows as well, will stick with this weight until I don;t need the quick breather.
:(
Must do something to sort my back before it becomes a problem.
Yep, definitely. ****ed backs really are no fun. At all. Really. I mean it.
That's hardly much rounding compared to many. Main things i noticed were that you start with the bar a little too far away from you, it swings in as soon as you break the floor, and you seem to lock your knees out a little quick, you don't begin hip extension until the bar is past your knees, your torso is at the same angle for the first half of the pull, infact your shoulders go down slightly as your hips begin to rise because your lower back rounds a little from your starting position, looks more like you're trying to do a clean deadlift, start with the bar closer to your shins, arch harder, concentrate on pulling back more than up and trying to get your shoulders behind the bar
Cheers Narc, that;s the sort of tecnhique advice I was after. Will have a go at doing what you suggest tomorrow, will get another vid up to compare.
By the way, I've just been watching it again and can see what you mean Narc. I reckon the reason I lock my knees so quickly is to avoid the bar scraping them!! I'm just about to go down the gym so will have another try, will get bar closer and try getting lower & pulling backwards. Should be interesting :)
uk machine
02-12-2005, 15:07
Hi mate, if i can just add my 2ps worth,(yah coming from me :044: ) when your lining up your first dead instead of bending from the back to reach the bar with nearly straight legs, bend you knees instead, sorta squat down. you seen to jus simply bend over from the waist, and i dont think its helping as much to preventing the rounding, which aint too bad really better than any gym rat. and look up more aswell. and get the bar closer to your shins, blooded legs are the mark of a true deadlift workout :038: hope this helps
Cheers mate, I know what you mean, if I bent down with arch in the first place it might not be so difficult to keep it when I lift!!
02/12/05
DL:
60kgx8, 90x3, 110x2, 120
124x3, 130x2, 130x2, 130x2, 136x1, 136x1, 140x1 (mixed grip :( )
Military Press:
40x8, 50x8, 54x8, 54x8
Chins:
BWx8, BWx8, +5x8, +5x7f
Felt totally ****ed today, I think it's what six days of earlies does to ya!!
Tried to do better on DL, I think I was getting better but it felt harder, especially on my grip for some reason. My grip was that bad I had to go to mixed grip for the 140 :( I did a vid of a 130x2 set but I haven;t go time to upload it at the mo, will do later.
I just feel so tired today, and I;ve got to play football in an hour & a half!!!
Well here's my latest DL Vid (http://media.putfile.com/DSCN0531) I think I managed to get the bar back further, but I think my lower back is still rounded. I will try what UK m/c suggested and set up already arched.
Vid is about 8 meg, did it smaller but it only made it a little bit smaller file size wise :(
I think I need to get some chalk as my grip was suspect today, I think a cold room warmed up leaving you with a cold bar makes a little condensation - so a bit slippy. Is chalk a bit gay though considering I'm only pulling 140kg?
Well here's my latest
I think I need to get some chalk as my grip was suspect today, I think a cold room warmed up leaving you with a cold bar makes a little condensation - so a bit slippy. Is chalk a bit gay though considering I'm only pulling 140kg?
No. Use chalk.
Definitely use chalk, vid isn't working for me!?
Sorry, it was broken for some reason. Uploaded it again, now it is working :)
Ok, ok, so thrid time lucky ;)
****ing putfile crap, uploaded 4 times now & everytime it is broken :( Anyone know where else I could upload it?
They've been shit lately for some reason, errr, zippy, rapidshare, yousendit etc...
OK, tried zippy, try this one 0312.mov (http://www.zippyvideos.com/7022835902508566/0312/) although no sound :(
Maybe putfile have a limit and I was exceeding it?
God it rules having broadband, that started playing instantly, sound works for me!?
Anyway, better, you're still doing the same things though just not as much, keep clicking the rewind bit at the bottom to the start of the lift so you get this continuous stream, it's easier to pick up on, i reckon you could start with the bar a smidge closer still and keep trying to begin hip extension at the same time as knee extension, personally, i wouldn't worry about that little rounding at all, but i realise i'm somewhat alone in this what with everyone else on this board being an overly cautious cripple :)
haha, I'll keep practicing. I think zippy uploads quicker, as it was much quicker for me as well compared to putfile.
Looks better on the way up, though you seem to be bending quite a bit on the way back down.
Yeah, that's something I had forgotten about, I really struggle with the negative, if I take it down gently it really takes it out of me and I tend to roll it down my knees as I try to keep my grip, but if I bang it down I get pain in my lats for some reason. Maybe I should put some mats down and just sort of drop it?? Maybe :)
05/12/05
Sumo DL:
60kgx8, 70x8, 94x8, 106x8
Bench Press:
50x10, 70x8, gave up here :(
Well, my 7ft bar turned up this morning so I can actually start using my power rack (once I've finished welding it) and also have a bar that fits the bench press properly at the gym.
So I put it in my car no worries, got over to gym, parked next to another car so couldn;t get it out same way I put it in. Decided to open boot and pull it out that way, although I actually lifted it from the end as I didn't want to scratch my interior - well, got it out but somehow managed to pull something in the process. Serious pain in my ribcage/lower chest - intercostals? (sp?) I was literally in agony for about 10 mins, hurt to move, breathe whatever. Worst part was loading up the plates.
Anyway tried Sumo DL and that didn't hurt, manged to go wider on the new bar, feet not touching plates but prob 2 or 3 inches away, felt a bit easier wider, prob due to reduced ROM. Needed a couple of rests on last set but I think that was partly due to the pain in my chest :(
Started to do bench but it hurt too much setting up so decided to call it a day, as rows would have totally killed me :( Hopefully I'll sleep it off but it really hurts - all in all a pretty poor session :(
I filmed the 94kg x 8 set of sumo DL, would appreciate comments on form as I'm sure it's prob not great!! Sumo DL Vid (http://media.putfile.com/DSCN054030)
Your sumo is MUCH better, the only thing i would say is reset the bar between each rep if you're looking for DL strength as there's no eccentric in a dl 1rm
I do reset on the final set, it becomes too much if you don't anyway.
I started by saying I'd do the conventional heavy & low rep and the sumo lighter but for reps so that I wasn't DLing heavy twice a week. I was going to try a few singles today on sumo but chest was hurting too much. I will try some singles soon to see where I'm at with sumo, either way, once my rack is in the gym I will start squatting (oh how funny that will be!!) and so only do one type of DL, maybe sumo if I can't improve my form on conventional.
Took a week off after ****ing my ribs the other day....
12/12/05
Sumo DL:
60kgx8, 70x8, 94x8, 106x8, 110x1, 130x1, 150xf
Bench Press:
50x10, 70x8, 82x8, 86x8
B/O BB Rows:
50x8, 70x8, 76x8, 84x8
BB Curls:
30x8, 36x8, 40x4f
Missus came to gym with me today (it is her brothers gym after all!!) and then our sis-in-law turned up as well.
Sumos felt really good today, last set of 8 felt easy in comparison to other sessions. Decided to pull a few singles to see how heavy I could go, 130kg was easy but 150kg didn't get moving so I left it there.
Bench was a bit gay, I'm still bottling it without a spotter but luckilly my bro is back soon for xmas so he will train with me again. Also slippy bar syndrome again which was putting me off (need some chalk) , but not as bad as the shite music the other half put on - gay bar anyone!!!
Accidentally jumped to 70kg on rows instead of 60kg but doesn't really matter. Just a bit more volume ;)
Other half hadn't finished when I had so decided to do some curls for something to do :) 40kg was hard - I could really feel the burn ;) Gotta build those awesome guns!!
Making some progress on those deadlifts. Most people in chrome-and-fern land would be hard pushed to roll 150 around, nevermind deadlift it.
Get pulling some heavy singles - That'll thicken you up in no time.
Cheers mate, much preferring the sumo's now - even more so now I can get really wide on the 7' bar, although I often wonder if it just feels easier due to reduced ROM. I'll be hitting the conventional deads for single/doubles tomorrow and see how I get on, but if I feel my form is still suffering a bit then I may switch to sumo's all the time, just one day repping, the other singles/doubles.
Oh and I've never been a chrome and fern man, the gym I'm using at the mo is my bro-in-laws private one, apart from cv stuff it's just weights and a couple of benches ;) Used to go to a proper prison style one where all the equipment was handmade by some welders - sadly it closed though :(
And in case it wasn't obvious the bit about building up my awesome guns was very tongue in cheek ;)
PikeKing
27-12-2005, 14:27
40kg for one arm rows should be ok, looking back at your barbell rowing
OK mate, I'll see how it feels this arvo :) If it feels too light then I'll have to think of something else, but can see where you're coming from.
Have been rowing 90kg in the past, but that would be too heavy at the moment.
29/12/05
Sumo DL (Heavy - well for me anyway ;) )
60kgx8, 90x3, 100x2, 120x1
124x2, 124x2, 124x2
130x2, 130x2, 130x2
140x1, 140x1, 140x1, 140x1
OHP:
40x8, 50x8, 54x8, 54x8
DB Rows:
20x8, 30x8, 40x5
Decided to use sumo DL all the time now as I have better form than with conv. SO now I do singles & doubles today and the other day rep them out a bit. Went OK but grip was failing such that I nearly dropped the last 140 so left it there.
OHP was shite, my strength really wasn;t there for them today. Gutting to look back and see that I was pressing 64kg a few months back, but has gone backwards since :( I think I'm doing them slower and more controlled now which is better, but feeling weal with them, maybe it's all the stop starting I';ve been doing with my training.
Pike - you were right with the rows 40kg was hard to keep strict. I managed 5 reps strict each arm so left it there. Pretty nackered now :)
Nice work with them deadlifts - That'll pack some meat on you. OHP probably down after all them DL singles.
Eat more. :023:
Cheers SoG, still got some in the tank I reckon but grip was failing a little. I laso wonder if I'm going the right way with the routine, i.e. I have a few warm up sets, them some fairly heavy doubles, then some almost maxed singles.
Maybe I should warm up, do a few doubles on say 130 then just 10x1 on 140. Would that be better?
You could be right about the DL's affecting the OHP. Over the last few months I have been deadlifting more so maybe it is affecting my OHP. We were talking about this on bunnykillas journal, maybe it affects it more than I thought.
02/01/06
Front Squat (Cleaned):
40kgx8, 50x5, 50x5, 56x5, 56x5, 60x5
Bench Press:
50x10, 70x8, 82x8, 86x8
B/O BB Row:
50x10, 70x8, 76x8, 84x5F
BB Curls:
34x8, 34x8, 40x4F
Dabbled with front squat again, all I'll say is that it ****ing hurts my wrists and nackered me out fairly, but I'm gonna try sticking with it so that I get used to it, and then hopefully push the weight up. I've seen people resting the bar across there shoulders with there elbows high but I just can;t do that, basically my elbows are low, hands bent back, bar resting across my collar bone most of the time. More comfortable than I've managed before but still had pain in my wrists :(
Really hot in the gym today and energy was low, plus I think wrist painw asn;t helping much either so rest of session was pretty hard really, was really struggling on the energy side.
Have chucked in BB curls as I'm no longer doing weighted chins so thought my arms might miss out a little. Going to do some calf work on the other day as well as mine are puny!! Might keep with these two iso's for alittle while then switch to something else, see how I feel :)
PikeKing
02-01-2006, 18:01
i found front squats tricky with the clean grip when i used to do them.
i did things like pushdowns, reverse curls and wrist extensions and stretches, i found by the time my worksets came along i was ok.
also u could widen your grip slightly.
alternatively use the crossarm grip, i use it now, nothing wrong with it, despite what the tossers here say.
I think widening my grip is what has helped. Got a couple of nice bruises on my collar bone now so I'm guessing I was resting it a little bit.
Have to use clean grip as I'm picking it up off the floor at the mo until my rack is sorted, but by then I'll be doing back squats I'd have thought.
04/01/06
Sumo DL:
60kgx8, 90x3, 100x2, 120x1
124x2, 124x2, 124x2
130x2, 130x2
140x1, 140x1, 144x1F :(
Military Press:
40x8, 50x8, 54x8, 58x6
DB Rows:
20x8, 30x8, 30x8, 40x6
Wanted to pull heavier on the DL but my grip was failing, go the 144 to knee level but I was down to a pretty weak feeling hook grip so didn't want to risk going all the way :( Next time I'll get it, really must sort some chalk out I spose.
Finally some pregress again on the military press, adjusted my technique a little which helped, and just went for it :)
Session felt good generally, my bro is back training with me for a little while so hopefully I can get my benching back up to scratch as well. I seem to train better when someone is with me.
Are you using a mixed grip for the deads?
No, have never tried it for sumo. Have used it occasionally for conventional, probably worth a try I guess.
Should make a massive difference; I'd give it a go.
Will do mate, just wanted to see how far I could go double overhand, but I suppose if it's holding me back a little I should try the mixed grip :)
Depends if you want to deadlift to improve your grip or to make you generally stronger and bigger. If you want to d/o deadlift, why not add in some d/o static holds to improve your grip.
06/01/06
Front Squat:
40kgx8, 50x5, 50x5, 60x5, 60x5, 66x5
Bench Press:
50x10, 70x8, 80x8, 90x5F
B/O BB Row:
50x8, 70x8, 82x8, 86x6F
BB Curls:
34x8, 34x8, 40x5
Well strange day. My front squat technique is stil shit, i.e. my upper arms are nowhere near parallel but I'm finding it easier once I get warmed up. 66kg was easy, should;ve gone to 70kg, but trouble I'm now having is the clean from the floor. I reckon 70kg will my max for cleaning so need to sort a rack pronto!!
I went for 90kg on the bench as I had a spotter, hard but not all bad, managed 5 reps but decided that was enough.
Strane thing with the rows though, normally going from 70kg to 82kg I have all sorts of little plates on the bar, but this week I stripped it down and put all big plates on at that stage. Had to stop half way through the set as it felt really heavy, but I'd loaded it up OK. 86kg felt really heavy. Maybe the small plates have shite tolerances??
09/01/06
Sumo DL:
60kgx8, 90x3, 100x2, 120x1
124x2, 124x2, 124x2
130x2, 130x2
140x1, 140x1, 144x1, 150x1
OHP:
40x8, 50x8, 54x8, 58x8
DB Rows:
20x8, 30x8, 30x8, 40x8
Good session all in, made progress on all exercises :) Pulled mixed grip on 144 & 150kg, both felt easy although I find mixed grip a little strange for sumo at lockout. As the arms are inside the legs the bar doesn;t lay flat across your front at lockout and so feels a bit odd. Will video my last sets next week to check form, etc, but I reckon a 160kg could be in the bag :)
OHP gone fwd as well, 58 for 8 didn't seem to hard at all really. Rows were OK, but have to have a few pauses on the final set.
Cheers :)
I've now decided that I want to be pulling 200kg by the end of the year.
I had recently said I'd be happy with 160kg but I reckon I could pull that now judging by how easy the 150 felt the other day.
Not sure if it's feasible or not, won't be breaking my back for it (no pun intended ;) ) but would be nice. 160kg D/O would be nice too.
EDIT - prob more like 180kg DL actually, I reckon 200kg might be too much to ask ;)
11/01/06
Front Squat (Cleaned):
40kgx8, 50x5, 50x5, 60x5, 60x5, 70x5
Bench Press:
50x10, 70x8, 80x8, 90x6
B/O BB Rows:
50x8, 70x8, 80x8, 86x6
BB Curls:
34x8, 34x8, 40x6
Not bad. Squats feeling pretty easy, had to concentrate a little more for the 70kg, but cleaning it from floor was pretty hard. Had to give it some anyway!!
90kg on becnh felt easier and more controlled to day but onyl went for 6 reps, hopefully 8 will come soon.
Rows - worked out why it feels so heavy all of a sudden!! Basically the other week I accidentally looked at my bench press figures instead of rows so went 50, 70, 82, 86 and found it really hard when really the week before I had done 50, 70, 76, 84 x 4F!! No wonder I find the jump to 80 then 86 ****ing hard!! Will sort it out next session ;)
uk machine
11-01-2006, 18:46
noooooo, aim for 200kg!! lol :034: :D
13/01/06
Sumo DL:
60kgx8, 90x3, 100x2, 120x1
124x2, 124x2, 124x2
130x2, 130x2
140x1, 150x1, 160x1, 160x1 :)
OHP:
40x8, 50x8, 54x8, 60x6 :)
D/B Rows:
20x8, 30x8, 30x8, 40x8
Well the DL just keeps coming :) Starting to slow down a little at 160kg but not too hard. Think by back is starting to round ever so slightly though, so need to wortk at this. Also starting to get slight aches in my hips, is this normal for wide stance stuff?
Reckon the new 25kg plates helped as before the biggest were 15kg, and the new 25kg's are obviously bigger diameter. I inaccurately measured them at about 49cm, is that about right for an oly plate, or am I lifting from higher than the norm (so easier/cheating?)?
OHP was good, lost balance on 1st rep, but reset and managed 6 good reps which was enough for me, hopefully get all 8 next session :)
Rows are fine, 40kg needs a pause after 6 reps but as soon as I van get 8 in without a rest I'll have to try to find something to add a little bit of weight.
Well done, looks like you'll have 4 plates on soon, ohp is looking sexy again too! Yeah sumo canes my hips too, i can't remember the correct measurement for a plate, but i doubt if it were high it would be at all significant
Cheers mate, hopefully will be pulling 180kg soon yeah :) Might pull conv for a few weeks though to give my hips a bit of a rest maybe, as I say they're starting to ache :(
Yes - I'm still here!! Just ended up having one of my 3 week breaks again!! Couldn't get into gym as I;ve been working away lately and all sorts of other shite that's got in the way :(
06/02/06
Front Squat:
40kgx8, 50x5, 50x5, 60x5, 60x5, 70x5
Inc. DB Press:
20x8, 20x8, 24x8, 30x8, 30x8
B/O BB Rows:
50x8, 70x8, 76x8, 82x8
BB Curls:
34x8, 36x8, 40x5
Squats easy considering I've not long been doing them and just had 3 weeks off!!
DB Inc press was humbling, thought I'd be able to shift more than that, but 40kg would have been too much of a jump stuck with the 30kg's which were hard enough actually. I don;t mind though, they felt good :) I'll have to sort some DB handles though so that I can make the jumps smaller.
Rest was OK, better than I thought considering all the stop starting I've been doing lately!
22/02/06
Conv. DL:
60kgx8, 90x3, 110x2, 120x1
124x3, 124x3, 124x3
130x2, 130x2
140x1, 150x1
OHP:
40x8, 50x8, 54x8, 60x3
D/B Rows:
20x8, 30x8, 30x8, 40x5
Had a while off as ****ed my neck up somehow last week and took a week to loosen off. Didn't go very heavy on DL's as I haven;t done them for a while. Still having trouble putting these down compared to Sumo, don't seem to be able to just drop it like some people do.
Rest of it was shite.
24/02/06
Front Squat:
40kgx8, 50x5, 50x5, 60x5, 60x5, 70x5
Inc. DB Press:
20x8, 20x8, 24x8, 30x8, 30x8
B/O BB Rows:
50x8, 70x8, 76x8, 82x8
BB Curls:
34x8, 36x8, 40x4
Where are the updates bitch?
I've been slack lately :( Haven't made it to gym much in last few weeks for various reasons, partly football injuries!! I'm going in a mo though :)
OK, OK - so kick a man while he's down!! As Narc pointed out I've been pretty slack with the gym lately and last monday I had every intention of going, except I got hit with the deadly 'man flu' !!! I'm not one to get ill but this really knocked me back, I hardly got out of bed until friday last week and still felt pretty rough over the weekend. Decided against going to gym monday as was still feeling a little ill. Have lost around 1/2 stone and my work mates have commented on how scrawny I'm looking!! I thought the same when I looked in the mirror monday, I've bloody wasted away.
Right, went to gym today, obviously still suffering a little as I had zero strength or stamina, and was struggling to breathe with all the phlegm (sp?) and snot!! Hoping I'll be able to put my weight back on ASAP, anyway here's how today went:
29/03/06
Conv. DL:
60kgx8, 90x3, 100x2, 120x1
124x1, 124x1, 124x1
130x1, 130x1, 140x1
OHP:
40x8, 50x8, 50x8, 54x4F
D/B Rows:
20x8, 24x8, 30x8, 30x8
I took it easy on DL's but 140kg was still bloody hard. OHP was a shocker, 50kg felt like 60kg, I was ****ing struggling :( Last set of rows was hard as well, wouldn;t have managed 40kg as usual. I better get back up to speed & quickly!!
PikeKing
29-03-2006, 22:33
stay away from the gym if you feel like that, most importantly stay away as you'll make everyone else too!
Don't worry mate, I'm on the mend - I've been back at work since monday, just surprised at how much it was still affecting me. Oh, and my gym has a tiny memberlist, I'm normally the only one in it ;)
31/03/06
Front Squat:
40kgx8, 50x5,50x5, 60x5, 60x5, 70x5
Inc. DB Press:
20x8, 20x8, 24x8, 30x8, 30x6
B/O BB Row:
50x8, 70x8, 70x8 :(
Curls:
30x8, 34x8, 36x5
Well, I'm still not quite back. Thought it was going OK until rows, although the DB press was feeling pretty hard. 70kg should be easy yet it felt as heavy as a final set, so I just did another set of 70kg and left it there, hopefully I'll be pulling 80kg again next week. Curls sucked arse as well.
04/04/06
Conv. DL:
60kgx8, 90x3, 110x2, 120x1
124x2, 124x2, 124x2
130x1, 130x1, 130x1
140x1, 146x1, 150x1
OHP:
40x8, 50x8, 54x8, 58x2F
D/B Rows:
20x8, 24x8, 30x8, 30x8
DL's OK, but 150kg was hard. OHP a ****ing joke, lost all strength in this.
06/04/06
Front Squat:
40kgx8, 50x5, 50x5, 60x5, 60x5, 70x5
Inc. DB Press:
20x8, 20x8, 24x8, 30x8, 30x8
B/O BB Row:
50x8, 60x8, 70x8, 74x8
BB Curls:
30x8, 34x8, 38x7
Not too bad, took me until last set to get into swing of front squat, wrist was giving me grief which put me off my balance/form. Taking rows easy now, trying to build back up to 80kg with good form.
Still depressing to look back at progress I had made by september last year and how I've ****ed it all off by not keeping up with it :(
Yeah i hate that, i find the best thing to do when shit's gone awry is just count now as day 1, look at it as a new start and consider everything progress from here, it just does your head in otherwise
Long time no speak, long time no train :(
Had the odd session here & there, but had so much going on last couple of months it's been mad.
Anyway, back on it, took it pretty easy today, just some moderate 5x5's.
14/06/06
Front Squat:
40kgx8, 60x5x5
Inc. D/B Press:
20x8, 30x5x5
B/O BB Row:
50x8, 60x5x5 (too easy)
BB Curls:
30x8, 30x8, 30x8
All in all pretty easy going, although stamina is suffering being out of the gym a while and going back in the heat!!
Toying with the idea of whether 5x5 allround would be better than what I was doing before. At the mo my aim is to get some mass back (it is summer after all!!) and some strength!
21/06/06
Just some more moderate stuff to ease me back into it.
Conv. DL:
60kgx8, 90x4, 100x5x5
OHP:
40x8, 50x5,5,5,4,3
D/B Rows:
20x8, 30x5x5
DL's nice and easy as I thought they would be, although my stamina was starting to suffer. OHP suprisingly difficult :( Rows not too bad.
Will have a couple more sessions like these then get back onto the rep schemes as before.
OHP suprisingly difficult :( Rows not too bad.
Not the other way round? You should be rowing more than you OHP...
Yeah, if you look back I think the most I've ever OHP is around 60kg, but bent over rows have been up to around 90kg I think.
Those ones were single sided d/b rows on a bench.
23/06/06
Front Squat:
44kgx8, 64x5x5
Inc D/B Press:
20x8, 30x5x5
B/O Row:
50x8, 64x5x5
BB Curls:
30x8, 32x8, 8
Still just easing myself back in. Weights feel fine, it's more my stamina that gives in. Reckon 70x5x5 on front squat would be easy enough.
Not sure whether to stick with 5x5 or go back to how I was. It does feel a little odd to me using the same weight for all sets.
26/06/06
Conv. DL:
60kgx8, 100x4, 110x5x5
OHP:
40x8, 50x5x5
D/B Rows:
20x8, 30x5x5
Dips:
BWx8,8,8
Still going with the moderate 5x5 which is feeling OK. OHP hard though :( Chucked in some BW dips for some extra tricep work, plus I havne;t done them in ages - felt good.
Thing is, the 5x5 I'm doing at the mo isn't too taxing, but when I comapre it to my old routine the actual weight shifted in a session is higher, obviously due to less warm up sets.
Not sure which will give better mass gains though, shifting more in a session using moderate weight at 5x5, or using more intensity and so lifitng heaier weights, but slightly less tonnage in a session. Confusing.
28/06/06
Front Squat:
50kgx8, 60x5, 66x5, 70x5, 70x4, 70x3
Inc. D/B Press:
20x8, 30x5x5
B/O Row:
50x8, 70x5x5
BB Curls:
30x8, 32x8, 34x7
Squats did not feel good. Even warm up felt heavy, fourth set just felt very weird, had my legs to far apart and was bending my knees in, so just gave up and left it at 4. Tried for fifth set and had normal stance but felt like bar was rolling down my shoudlers. Think I'd lost the mental battle and was worried I was gonna dump it, so wasn;t sitting back properly. Pretty pissed really. Had football last night so this may have effected my legs a little.
Rest was OK, wish I had some db's between 30kg and 40kg though for incline press. Think I'll buy some handles :)
30/06/06
Conv. DL:
60kgx8, 100x4, 116x5x5
OHP:
40x8, 50x5x5
D/B Rows:
20x8, 30x5x5
DIps:
BWx8,8,8
Sooooo hot in there yesterday, hands were so sweaty I could hardly hold the bar which made DL's very hard. Need some chalk.
OHP finally getting easier. All easy enough, will prob start going back to progressive poundages now.
03/07/06
Front Squat:
40kgx8
50x5, 60x5, 66x5, 70x5, 74x5 - PR
Inc. D/B Press:
20x8, 24x8, 24x8, 30x8, 30x8
B/O Row:
50x8, 60x8, 70x8, 70x8
Well, squats were better today, liek I said, just a mental thing last time. 74kg is heaviest I've gone and wasn't too bad, it's just cleaning it that will cause me trouble. Don't reckon I could clean 80kg just yet.
Going back to 8 reps has shown me how shite my stamina is, latter sets on press and rows were hard with the odd rest pause.
Didn;t have time for curls today.
07/07/06
Conv. DL:
60kgx8, 90x3, 110x2
120x2, 2, 2
130x1,1,1
140x1, 146x1F
OHP:
40x8, 46x8, 52x8, 56x6
D/B Rows:
20x8, 24x8, 30x8, 30x8
Dips:
BWx8,8,8
Want to vid my DL to check posture, think it's better than before, but not so sure on putting the bar down again. Grip went on 146kg so left it. When using alt grip should strongest hand be palm up?
OHP was OK, 6 reps at 56 was all I had, took somethin from the deep to get the 6th rep locked!! 60kg will soon be back within reach.
Dips are very upright aimed at tri's. Easy at the mo, might add some weight but will have to use a backpack as I'm using a cross trainer as dip bars and there's no room to hang a plate from waist :(
12/07/06
Front Squat:
40kgx8
50x5, 60x5, 66x5, 72x5, 76x5 - PR
Inc. D/B Press:
20x8, 24x8, 24x8, 30x8, 30x8
B/O BB Rows:
50x8, 60x8, 71x8 (oops!!), 74x8
BB Curls:
30x8, 34x8, 38x5
****ing hot in the gym today. I always start squatting thinking to myself, how am I gonna squat top weights this week!! 72 was almost a failure, out it down after 2 reps felt weird, cleaned again, 3 reps. Though '**** it', got to be a 76kg. 5 reps at 76kg was pretty OK, some fuzziness at the bottom but OK.
The general leg DOMS from yesterdays football didn't help loads though!!
Really need to sort something out with the DB's, really need to try pressing 32 or 34kg, but next jump is 40kg so really must sort out some handles. Might do some benching again for a few weeks though.
For the last two weeks I have mostly been getting pissed on a stag do, moaning about how it's too hot for the gym & playing some golf...........
.......but tonight I will be down the gym!! I am too lazy for my own good sometimes!
07/08/06
Sumo DL:
60kgx8, 90x3, 110x2
120x2, 2, 2
130x1, 1, 1
140x1, 150x1
OHP:
40x8, 46x8, 52x8, 56x5
D/B ROws:
20x8, 24x8, 30x8, 8
Dips:
BWx10, 8, 8
****ed my wrist other week so didn't go to gym. Felt better yesterday so tried it.
Reverted back to sumo as my form is much better, also felt that with the front squat being narrow I'd do some wide stuff, hopefully my hips will take it!! Might lose some caryover from conv. DL to front squat though?
Anyway, 150 was fine, only thing lacking was grip although it was still D/O.
OHP was hurting my wrist, prob could've pushed a couple more at 56kg if I'd have cleaned it again, but wrist hurting.
Rest was OK.
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