Dee's General Strength and Fitness Journal
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| Dee1704 |  | ... | 18-10-2013 @ 18:45 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Oxman said:Lovely work mate, nice squatting there  nails said:Nice squat volume, 10 reppers a shear hell. Thanks guys, great to hear it from you two Back squats still don't feel "natural" to me, in general fronties suit me much better. But at least I don't do good morning disguised as squats like I used to! | ||
| Dee1704 | | ... | 19-10-2013 @ 21:59 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Had a conference to attend today, so quick workout again. I tried to push the tempo as hard as possible, and do as much work as I could fit in about 40min. POWER CLEAN+FRONT SQUAT+PUSH PRESS COMPLEX 5 sets of 3+3+3 with 50kgs PENDLAY ROW 60x8 80x5 90x3 90x3 90x3 SHRUGS W 2 SEC PAUSE AT TOP 90x6 (hook grip=bad, bad idea) 90x8 90x8 2 HANDED KB SWING + KB FRONT SQUAT + KB CLEAN&PRESS COMPLEX 2 sets of 10+10+3(each side) with a 20kg 'bell. 60-90sec rests between all sets on all exercises. Did I mention I trained fasted? Wanted to puke at the end, felt intense! | ||
| Dee1704 | | ... | 21-10-2013 @ 17:15 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Forgot my Oly shoes so I had to squat in causal sneakers. I thought it was going to be a disaster, but I managed to keep decent form! Maybe it's the overall improvement in flexibility... Training today: BACK SQUAT 20x10 70x5 100x5 (belt) 130x5 122.5x5 (belt off) 117.5x5 Not bad. STRICT PRESS -531 (5s wave)- 20x10 32.5x8 42.5x5 50x5 57.5x7 -Ox Method- 60xF,F I don't get it. I did a pretty easy 60x6 2 weeks ago, and now I can't move it past the forehead? OK, there was some volume before the attemps, but none the less... So I dropped the weight and did: 52.5x5 52.5x3 52.5x3 52.5x2 All with 75sec rests. BENT OVER REAR DELT RAISE W/ HAMMER GRIP 10x3x10 DUMBBELL ROW 30x3x12 So-so session. Satisfied with the squatting, the rest could've been better. Bodyweight is a pretty steady 94kg on empty stomach in the morning. | ||
| nails | | ... | 21-10-2013 @ 20:27 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Don't sweat it, the press can be a b**ch and you still got plenty of work in. | ||
| Dee1704 |  | ... | 21-10-2013 @ 21:20 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | nails said:Don't sweat it, the press can be a b**ch and you still got plenty of work in. I've noticed that, lol. It's true what they say, at least for me -- the bench can be improved with relatively little volume, but overhead press really needs to be practiced. | ||
| nails | | ... | 21-10-2013 @ 21:28 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Dee1704 said: I've noticed that, lol. It's true what they say, at least for me -- the bench can be improved with relatively little volume, but overhead press really needs to be practiced. As long as you work out what work for you then great. | ||
| Dee1704 | | ... | 23-10-2013 @ 19:17 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Finally had some more time for training today! What I did with it: POWER CLEAN 40x5 40x5 50x3 60x3 60x3 60x3 60x3 60x3 60x3 60x3 60x3 60x3 9 sets of 3 with 90sec rest in between; 27 reps total - I believe that's a rep PB. Cheap one but I'll take it PENDLAY ROW 60x10 80x5 80x5 80x5 Starting to get stronger at these. CLOSE GRIP BENCH PRESS W/ FEET ON BENCH 20x10 50x10 80x6 80x6 80x6 Very narrow grip, pinkies inside the rings. I like this as a triceps builder. CHEAT CURL W/OLY BAR 20x10 40x8 50x5 50x5 INVERTED ROW BWx8 BWx8 BWx8 First time doing these -- I like what they're doing for my lats. I set the bar at about 3/4 of the squat rack, with feet on the ground. SIDE BEND W/ PLATE OVERHEAD 5kgsx10 each side 5x10 5x10 Abs/obliques already hurting, could get really painful tomorrow! Good sesh, all in all. | ||
| Oxman | | ... | 23-10-2013 @ 19:21 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Loads of graft mate, i'm impressed. With your singles, if they won't shift drop down 2.5kg and try again and if it still won't go drop another 2.5kg, the key is consistently banging out volume big time! | ||
| nails | | ... | 23-10-2013 @ 19:26 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Nice work, things seem to be progressing well. I'm a fan of inverted rows, they don't cause a lot of wear and tear on your body like some rows. Means you can get a lot of volume in and still recover. A word of warning though, if you end up doing crazy high reps with these you will end up having to buy more shirts. | ||
| Dee1704 | | ... | 24-10-2013 @ 08:46 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Oxman said:Loads of graft mate, i'm impressed. With your singles, if they won't shift drop down 2.5kg and try again and if it still won't go drop another 2.5kg, the key is consistently banging out volume big time! Cheers Ox, what I've been doing so far is to drop about 10kg, then do lots of 3s, but when it stalls next time I'm going to wave the singles down and up a bit and see what happens! | ||
| Dee1704 | | ... | 24-10-2013 @ 08:49 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | nails said:Nice work, things seem to be progressing well. I'm a fan of inverted rows, they don't cause a lot of wear and tear on your body like some rows. Means you can get a lot of volume in and still recover. A word of warning though, if you end up doing crazy high reps with these you will end up having to buy more shirts. Thanks, mate, I think I can manage that issue, I already own a couple of oversized shirts from back when I was fat anyway | ||
| Dee1704 | | ... | 25-10-2013 @ 12:14 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Crap. Cramping in my calf tonight, pain woke me up. I was half-limping this morning but it's feeling better now. Hope I'll be able to squat and clean properly in 2 hours. | ||
| Dee1704 | | ... | 25-10-2013 @ 22:33 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Quite a discomfort in my calf, but managed to train through. Won't be able to make it tomorrow, so I tried to fit as much work as possible in today's sesh. I did: POWER CLEAN&PRESS (1 clean, then the presses) 40x3,3 52.5x2,2 62.5x15 singles with 60-75sec rests. This went pretty good. Only one miss along the way. I'm starting to get comfortable in the old school lean-back style press. Vid coming soon. BEHIND THE NECK PUSH PRESS 20x12 40x7 60x5 72.5x2 72.5x1,F2 62.5x6 Only my second time doing these, I think. Feels deceivingly easy when I unrack it, but shaky when I actually go for the press. But I like the movement. BACK SQUAT 20x10 60x10 90x5 (belt) 120x5 120x5 Only two sets because of the calf. Apart from that it felt light, think I'll be good for a top set of 140x5 Monday. DUMBBELL FLOOR TO OVERHEAD PRESS Did a few reps in the 22.5-30kg range just to get a feel, never done them before. SIMULTANEOUS STANDING DUMBBELL PRESS superset with DIPS (neutral grip) 22.5x5 / BWx10 (pronated grip) 22.5x5 / BWx10 Some cable rows and face pulls to finish. | ||
| Dee1704 | | ... | 28-10-2013 @ 17:52 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | So-so session. Wasn't feeling fresh and recovered, and I was pretty stiff despite regular stretching. Here's how it went: BACK SQUAT 20xsome 60xsome I kept falling forward on the warmups, so I did lots of reps trying to get into position. 90x3 (belt) 120x3 140x1 Suboptimal form and strength, but I wanted to go for my 140x5 goal anyway. However, the guys I usually ask to spot me were all busy with coaching. So a guy I casually know from the gym offered to do it and I accepted. Mistake. 140x5 -- after rep n.3 it started to get grindy, and guess what this spotter did? He started pulling on my hips and trying to straighten me up that way! He was throwing me off balance, so I had to fight both the weight and his "helping"! still I managed through, dunno how, really. 130x5 -- "You need spotting on that?" "Errr, no thanks mate, I'll manage". Went okay. 127.5x5 -- Easy. Next time I'll wait for someone I know and trust to spot me, even if it means waiting 10 minutes! STRICT PRESS 20x10 35x8 -531- 47.5x3 55x3 60x6 -- Wanted to go for 8 here, because I did 60x6 on my 531 day in the last cycle, but shoulders were not liking it. -Ox method- 60x3 60x3 60x2(F3) 55x3 55x2 55x2 55x2 (all with 70sec rests) That was pretty much all I had in tank. KLOKOV PRESS 20x6 40x6 40x6 40x6 Bloody hell, is this uncomfortable! But still...there is something to it...the way it pumps the shoulders and lats... NEUTRAL GRIP PULL-UPS BWx6 BWx6 BWx6 Out of time. | ||
| Oxman | | ... | 28-10-2013 @ 18:27 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Very nice work mate, even with the dodgy spotter! | ||