Pull 3 plates, learn to bench
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| Rico |  | ... | 02-05-2011 @ 18:11 |
 Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Whats wrong with the Eleiko bar?! You should try using a GHR, they will make you ache like nothing else. | ||
| hrat | | ... | 02-05-2011 @ 18:33 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | It's a great bar, so it spins, plates were literally jangling. Entirely the fault of my weak wrists, but not conducive to great benching. Forgot to add in log; figured out a GHR setup with the leg extension machine and bosu ball thing propped on a couple of plates. Not yet strong enough, can do a few controlled negatives. Tried band assist and came pretty close to gym idiot status, but avoided it in the end. | ||
| Rico | | ... | 02-05-2011 @ 22:17 |
Sugdens very own David Dimbleby Member 1403, 3716 posts SQ 220, BP 115, DL 260595.0 kgs @ 97kgs UnEq | Ah right got ya. Yeah I've seen someone doing that, but the think with GHRs is that you have to start just as you would a 45degree back raise type thing, then bend at the knees as you come up. | ||
| hrat | | ... | 04-05-2011 @ 21:20 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Tuesday; 1/2 hour swim in AM, usual run pm, 11.59.9 at a nice pace. Weds; 2.5 hrs solid climbing with the aged-P. 7 leads, 5 top ropes, including 1/2 of a 6b. Got my mojo back, had a wonderful time. Just tried out new knee wraps. How long should it take for my feet to go numb? Also, painted the new micro plates in pink nail varnish. Easier to see, and nobody will pinch them. | ||
| Wiegieboard | | ... | 04-05-2011 @ 21:36 |
 as crimson as my last victims underclothing..... Member 899, 11338 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Happy to hear that the climbing is coming back to you. Have you been brushing up on your tech or something? | ||
| hrat | | ... | 05-05-2011 @ 11:34 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | I just got bored for some reason. Last week in particular, when it started getting hard I just gave up and wanted to come down. It's not an unfamiliar occurrence, just sort of running out of enthusiasm and worrying about unrelated things. It always goes away, and that first session back up always rocks because of the contrast. How's yours going? Any tips for finger strength/open hand grip? That's (one of) my biggest issues at the moment. | ||
| hrat | | ... | 05-05-2011 @ 19:01 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Afternoon session at warriors gym. Squat 85 1x4 (Again, hoping for 5, but not too surprised, still a PR) 90 x1 (Gym pr, hard and hunching up, but not bad after work set) Played with knee wraps, set at 60, singles at 80 and 90. Really easy out of the bottom, felt nice. DL 87.5 (did 5 instead of 3), 92.5, 100x5 Really heavy, not sharp at all. Fairly sure squats are now taking too much to do this well. Consider alternating weeks? Bench. Benches here much wider than stevie, made it far easier. 46x5 50x1 52.5x1 All PRs 52.5 felt very good, lockout took an effort and bar fully stopped, but pushed through it. Got a video, looked alright. Elbows reasonably positioned, bar didn't drift too much. Seems to support my weak-upper-back theory. | ||
| hrat | | ... | 06-05-2011 @ 20:45 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | 45 minutes playing about; power clean and jerk, 40, 45 with an inch of press out. power clean 40x2x3. attempted squat cleans at 40. Should not split and squat, and especially not in non-stretch shorts. benching 40x5, then 40x2, 1 just playing with setup, and thinking. closegrip bench, ring finger on knurl 30x7,6 interesting chins +5kg x2, BWx3, pullup x1.5. Out of time, played football for an hour. Great conditioning. | ||
| hrat | | ... | 09-05-2011 @ 22:32 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Post Edited: 09.05.2011 @ 22:43 PM by hrat Squat 73.5 8x3 Rep/set PR Used my cool new microplates, painted in hibiscus pink nailpolish. Got several comments. Reps pretty good, all sets felt heavy. Takes a lot of concentration not to let sets get progressively worse. Bench 43.5x 5,5, 3 pause rerack and another,4,3+1slightly spotted. Second attempt at this weight, was marginally better. Still a form issue. When I get the leg drive the reps fly up, but I can't yet get it consistently. Will give this weight one more attempt, since some of the sets were 5s. Oh 27.5 1x4. Failed even one rep for a second set. Tired and hungry, called it a day. May have slightly insulted a pair of dudes; one tried to lift the 20kg plate for me. Thanks but I can manage was my intended response, snatching the plate and saying "it's not heavy" while OH pressing it was what happened. Guy kind-of-apologised on the next set. | ||
| Wiegieboard | | ... | 09-05-2011 @ 22:54 |
as crimson as my last victims underclothing..... Member 899, 11338 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | hrat said:I just got bored for some reason. Last week in particular, when it started getting hard I just gave up and wanted to come down. It's not an unfamiliar occurrence, just sort of running out of enthusiasm and worrying about unrelated things. It always goes away, and that first session back up always rocks because of the contrast. How's yours going? Any tips for finger strength/open hand grip? That's (one of) my biggest issues at the moment. Sorry for the long gap in replying. Dave MacLeod always said that bouldering is king and I totally agree. In October last year I asked him about finger strength particularly with relation to pinches and he told me that he doesn't have particularly strong fingers but instead carefully chooses certain grips for certain holds. One of the things he said to me was tha he sees and takes a lot of leans where other people attempt a pinch.He also said that technique and time on the wall is another key to success. Climbing itself he says will forge my hands into the tools I need them to be and that I've to take it slowly and progressively. I'm assuming that the same applies to everyone. Well done with all of the PRs recently it shows good progress. I'm sure you'll nail that set of 5 reps soon enough with the squat  I look forward to seeing these gym PRs turning into competition PRs. | ||
| hrat | | ... | 12-05-2011 @ 20:00 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Did you see the Great Climb on BBC with Dave McLeod? Was incredible! Tuesday did a 500m row 2.04 then 1000m in 5.15 30sec fast, 30sec slow. Dampers on 3-4. No idea how to pull it faster. Followed with 30 minutes swim. Weds climbing again. Nice new 6a black on the side of the overhang, one of my first honest 6a leads. Couple more leads, some only-features-for-feet, some bouldering. Fun. | ||
| hrat | | ... | 12-05-2011 @ 20:12 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Todays session; Squat 85 1x5 PR. Very happy, looks like I just took too big a jump in non-ideal progression circumstances. Then looked like idiot; 100kg walked out, then walked out and 2 slight knee bends, then walked out and 2 slightly deeper knee bends. Felt heavy as fawk but. Continued idiocy by putting wrist wrap on my elbow to deadlift, was having some pain and figured warmth and compression would help, was all I had. DL 100x1, 110x1, 115xdidn't-even-move, 100x2x1 quickly, then 100x1. Played with hanging leg raises, did 1x15 DB rows on the legpress at 17.5kg, finished with planks, +15kg 1min30, +20kg 45sec. Solid session, I've been dieting a little to make sure I stay in the 63s, will go back to maintaining next week and hopefully progress easier. A bit wary about my deads, doing them after heavy squats is ass, but prob. mimics competition a bit. Trying 5x1, hopefully will tighten my form, instead of grinding out reps. | ||
| hrat | | ... | 13-05-2011 @ 14:27 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Friday benching; 47.5x2, 1 short pause between, on s**tty narrow bench. Pretty good, tried chalking up the bench and seemed to help, shoulders stayed pretty solid. Still not getting real leg drive, but better. 47.5 was a hardish paused single 2 months ago, so slight improvement. Followed up with 40x6 wider grip then 30x8,8,6 close grip, index on smooth. Apparently my triceps suck, because needed fair speed off the chest to lock these out. Will work on that. Messed about, having some pain in left shoulder/elbow/bicep now, 2 weeks back it was the right one. Prob. a bit of overuse and undereating, will fix this. Chins hurt a bit, so did pulldowns, "26"kg wideish grip, overhand 3x5, bunch of slight ones and some shoulder rotations. 1hrs football, great fun, wicked conditioning, lots of sprinting. | ||
| Wiegieboard | | ... | 13-05-2011 @ 14:56 |
as crimson as my last victims underclothing..... Member 899, 11338 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Nice work with the new PBs it's good progress! Unfortunately I don't have a telly so couldn't see the great climb  I love all that stuff though! | ||
| hrat | | Vampires in walking shoes | 16-05-2011 @ 20:38 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Cheers, I'll take any progress I can get. Donated blood Friday afternoon. Iron plenty high, 140, the box of fortified cereal bars I ate the previous few days might have something to do with it. Drank a litre of skimmed milk after, another litre Sat/Sun, ate everything in sight. Dinner Friday was fish and chips, Saturday steak, Sunday 2 1/4lb burgers on huge sesame buns with bacon and cheese. From past experience, having thoroughly rehydrated, expected todays session to go alright. Strength doesn't seem to be affected, I just get lightheaded sooner/more and need extra rest. | ||
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