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A little less weak and a little more useful.....A lifting odyssey
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| Spiderdan |  | Friday | 04-02-2012 @ 13:27 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | Bit more playing around and using some of the new gear. Squat - Low bar Parallel - up to 120kg beltless for 3 This was easy but it was pointed out that my low bar position is not good, too much internal rotation not allowing me to keep my chest up. Whilst I have been making progress with the way I was squatting this is something im going to have to work on. Press - fat bar, Push Press - Singles @ 82(5 ish),87(6-7),92(1)97 (F) Not bad although need to work on leg drive. 92 went up easy so should have had 97 but not tonight. One of the other guys was working on the log so I did some one motions in between push presses did 60kg and 70kg for triples easily. Dips and Pull ups - bodyweight - Didnt count reps or sets Just did quite a few. nothing to write home about. Overall Need to work on this low bar position if im ever going to squat decent weight well. Hopefully will get some coaching but will practice every session till I get it right. | ||
| Boar | | ... | 04-02-2012 @ 13:35 |
 Walk your talk Member 5, 25558 posts Administrator | Nice work mate, best of luck ....my son has coined the names batdan ... Iron dan ....and Danny McPhee .... He says you can have spider dan, but it's an ace name ! | ||
| Spiderdan | | Saturday | 04-02-2012 @ 13:54 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | One more session before starting the programming next week. Squat - High Bar, beltless - Up to 120kg for 3 Felt a little tight today but alright, practiced my low bar position, feeling some of the weight in the wrist and hands so it cant be right yet. Event - Tire, small and large - Small - 10 reps, Large - 6-7 singles Think the large tire was 300kg+ was tough but good fun. Conditioning - Prowler, all handles - Sled +40kg - 6 @ 20m 4 @ 30m Short distances but hard work, never really used one before but liked it. Overall Reasonable session, hppy to get some work in. | ||
| Spiderdan | | ... | 04-02-2012 @ 14:15 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | Boar said:Nice work mate, best of luck ....my son has coined the names batdan ... Iron dan ....and Danny McPhee .... He says you can have spider dan, but it's an ace name ! Thanks mate and thank your son for letting me have the name!..I love IronDan too. | ||
| Spiderdan | | Monday - First Session New Programming | 06-02-2012 @ 20:22 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | Well I got it, very different from what Im used to but im going to give it a go, certainly should help me bring up hips and hams. Squat - High Bar, deep - 90kg x 2 x 5 Just part of the warm up, didnt push and it was easy. Squat - Foam box, Wide, parallel(ish) - Up to 140kg x 2 triples This was tough think I was probably just above parallel on the foam box, definitely not used to this style of squatting gonna have to learn it. Posterior Chain Triset - Chain GMs, GHR, Glute hyper with snatch grip bar Didnt really focus on rep numbers, just getting used to the exercisess, brutal on the hamsrings, gonna be feeling this tomorrow. Quad Superset - Split Squat, Poliquin Step up Focusing on the stretch on the split squat with a 3 second descent and a quarter rep at the bottom, followed by the step up which fried my VMO, balance was tough as well. Overall Completely different sort of training to what im used to, actually putting focus on my weak spots showed how week they were. Beyond that; Hams dead, VMO dead, gonna hate life tomorrow. | ||
| fctilidie | | ... | 06-02-2012 @ 21:59 |
Grandad Goatse Member 2494, 5035 posts SQ 120, BP 110, DL 125355.0 kgs @ 67kgs UnEq | Nice couple of sessions. Box squats are a b**ch at first when you're used to high bar squatting but they get easier pretty fast. | ||
| Spiderdan | | ... | 07-02-2012 @ 08:55 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | fctilidie said:Nice couple of sessions. Box squats are a b**ch at first when you're used to high bar squatting but they get easier pretty fast. Im hoping so, its just a case of getting my hips to open up properly. I think with regular practice it should come along. | ||
| Spiderdan | | Wednesday | 09-02-2012 @ 08:37 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | Post Edited: 09.02.2012 @ 08:38 AM by Spiderdan Day two is my only real upper focus day of the week (might have to address that a little.)Squat - Front, slow descent - 60kg x 6, 80kg x 3 x 6 (45 sec rest) Part of warm up. Not done these for ages (bit tough on the wrist) but good depth and form not worried about big weights here. Pull - Power Clean - 60kg x 4, 70kg x 3 x 4 Not done these for ages either, doubt the form was much cop but really tried concentrating on the jumping, dont think I got much of a squat out of it. Press - Log, one motion - 50kgx3, 60kgx3, 70kgx3, then 3 doubles Definitely didnt do 70kg last week, was fairly tough did the doubles for a little extra practice. Press - barbell Strict - 40kg x 8, 50kg x 8, 60kg x 7+1, 4, 4 Shoulders fairly wiped from the log, form felt good but was tough. Back Work - Fat grip Chin, 1 arm Fat grip DB row superset - 4 rounds BW+5kg on chins x 6,6,6,5, 22.5kg DB x 15,15,10,11,9 (did an extra round + pull ups) Brutal, grip destroyed and back worked, 2-3 second descent on the chins with a pause at the bottom and top made them very hard. Shoulder Shocker - DB front raise, lateral raise, reverse fly - 10 of each in succession without rest - 5kg DBs, only made one round! Shoulders gone doing this, nice little pump though. Abs - AB wheel - 3 x 10 Think my core must have been worked hard from earlier, these were pretty hard! Overall Fairly high amount of work so took a little while. There is not really enough heavy upper back/ row work in my program doing the rows with a fat grip fries my grip but leaves my back a little understimulated. | ||
| Spiderdan | | Friday | 11-02-2012 @ 08:58 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | Squat - Safety bar - 80kg - 3 x 8 Just a warm up, kept rest periods down, reps were solid Squat - Wide stance, box, parallel - 100kg 6 x 3 Focus was on technique and speed, was meant to use band/ chains but my trainer wasnt htere to show me how to set up so I just did straight weight. Leg Superset - DB RDL/GHR - 20kg db x 12,12, 25kg dbs x 12,12. GHRs - 10,10,9,7 Murdering the hams again but the GHRs felt better than monday. upper Superset - alternating Inc. Fat grip DB curls/Dips 10kg DBs x 10,8/12.5kg x 6,5,4 / Dips +20kgx10, +25kgx8, +30kgx6, +35kg x 5,4 Weights weren't heavy but grip was ruined. Dips felt pretty good. Conditioning - Prowler - +80kgx2x25m, +120kgx4x25m Tough, was a bit icey underfoot so lost traction a couple of times, tough to get it going again once you lose momentum! Overall This training program is tough, like i said its a lot more than what i used to. Ah well....I think the answer is just to man up | ||
| Spiderdan | | Saturday & Sunday | 13-02-2012 @ 07:48 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | Gym was closed so went for a 2.5hr hike on Saturday which was good. Sunday did some sprints, was tough on the snow especially in normal trainers. Wasn't that fast but got some work in. | ||
| Spiderdan | | Monday | 13-02-2012 @ 21:07 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | On my programming I have an optional 4th session as I couldnt train over the weekend so I skipped it an moved on to a new week Squat - High bar - 80kg x 8, 90kg x 2 x 8 All easy and only 45 second rest. Squat - Wide, box, parallel - upto 145kg x 3 Not great, think I was getting tired by the end 140kg was a good set, this last one not so much. Need to work more on spreading the floor and sitting back. Posteriior Chain Triset - Goodmorning(8), GHR(10), Snatch grip back extension (15) - 4 rounds got all the reps and upped the weights on the last round, first round of GHR's I did 12 which was cool. Hams brutalised Knee stability Superset - Split squats(15), Poliquin step ups (some) - 3 rounds Even more brutal, legs super pumped, walking was difficult! Abs - AB wheel - 3 x 10 Not wearing a belt for the earlier squats certainly makes the sessions more ab challenging, really feel them working hard on these. Overall Really tough again, may or may not be too much, I'll keep it up and see what happens...I dont feel awesome coming out of a session just kinda broken. | ||
| Spiderdan | | Tuesday | 15-02-2012 @ 08:01 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | Cant train and need to be in good shape for Thursday and Friday this week. So I've split Wednesday in two with the pressing part first. Log - One motions - up to 72.5kg x 3,2 then 70k x 3,3 up from last week, legs a little tired from yesterday. Triceps lacking will need to do a cycle of improving them significantly Press - Strict - up to 62.5kg x 8, 4 Was meant to more but shoulders fried at the end of this, glad to add weight though. Shoulder Shocker - 5kg Dbs - 1 round + 7 front raises Brutal again, although got a little more out this week. Pull - Face pull /w external rotation - +15kg - 5 x 10 Need to do lots of these, will try and add them frequently. Overall Not bad, doing the second half of the session this evening. | ||
| Spiderdan | | Wednesday | 16-02-2012 @ 07:55 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | Part 2 of the normal session. Squat - Front - up to 80kg, 4 sets of 6 Legs feeling a little tired doing these so didnt push it and gave myself a little more rest. Pull - Snatchgrip Dead, beltless, strapless - up to 140kg x 3 and 150kg x 1 Tried a 160 but was too much for my grip, also went up in 10kg increments from 80kg so that probably didnt help. Did a regular deadlift with 160 and 170 double over grip, probably had 175-180kg in me. Back superset - Wide grip pull ups (BW)/Fat grip DB Rows(25kg) - 5 rounds Pulls-6,6,6,6,6, Rows 15,12+3,13+2,10+5,15 Grip still sucks but its not my fingers its my thumb, at least its getting sorted now. 2-3 second descent on the pull ups made these tough. Core/Rear Delts - Ab wheel, TRX Face pull rows - 3x10 on each. probably gonna make this a staple of finishing up the sessions, I definitely need core work and rear delts. Overall For a third day in a row it was good session | ||
| Spiderdan | | Friday | 17-02-2012 @ 21:07 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | Back in again after actually having a days rest. Squat - Safety Bar - 80kgx8, 85kgx8, 90kgx8 Fairly comfortable start, hams definitely feel like they're working abit more now. Squat - Wide stance, box - 105kg lots of triples Working on technique and a bit of speed, Started with a highish box and worked down to just below parallel, its feeling better so i think im slowly getting there. Posterior superset - DB RDLs(12)/GHR(12) - 4 rounds 30kg DBs Moved the GHR foot pad up one slot to make it harder, still got 12, RDLs felt good and got a decent stretch. Upper superset - Fat grip alternating Inc DB curls /Dips - Reps 10,8,6,5,4 - worked up to 15kg DBs and 37.5kg Dips (for 4 reps) Left grip still a bit weak but justneed to keep plugging away, dips felt good Conditioning - Prowler +40kgx2x25m,+80kgx2x25m,+120kgx6x25m Brutal couldnt feel my quads after this, felt ropey as hell, may have pushed it a little too much Overall Good session, need to be mindful about working too hard though....couldnt even contemplate ab wheel and face pulls after that. | ||
| Spiderdan | | Saturday | 20-02-2012 @ 07:43 |
Member 3353, 169 posts SQ 200, BP 120, DL 230550.0 kgs @ 83kgs UnEq | Went back to the crossfit gym for the first time in ages...was good to see everyone. Squat - High Bar - 80kg x 8, 90kg x 8, 100kg x 8 Good warm up, floor was a little dusty so was losing the footing a little but hey ho. Fat bar work - muscle snatches, clean&push press, Deadlift Started light and worked up with a double over grip, just changed the exercise when it got too heavy. Think I got 67kg muscle snatch, 92kg clean and press and a 142kg deadlift. Tried 147kg double over but was too much. Squat - High bar (again!) - Got 150kg with a belt. Easy but legs tired by this point so didnt want to push it. Random - Pull ups, rear delt rows - didnt count, just some. Overall Fairly good session, was happy with the deadlift, grip must be getting somewhere. | ||
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