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Biff's Journey of Strength

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BigBiffIcon...27-03-2014 @ 10:49 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq
Post Edited: 28.03.2014 @ 12:12 PM by BigBiff
Thursday

Trained at a different gym this morning Crayford fitness & weights, a good gym with plenty of equipment, they even have a mono-lift. anyone else train there??

All in all a good session although had to get used to some of the equipment. e.g. they had some 25kg decagon shape plates which I found tricky when it came to deadlifting as you will see in the videos below however still managed to pull a PB!

Squats - Light day
82.5kg x 5 - Paused
102.5kg x 5 - Paused
125kg x 5 - Paused (Video below - poor quality and cut short due to memory)
125kg x 5 - slow negatives no pause


Deadlift
112.5kg x 5
135kg x 3
155kg x 3
177.5kg x 3 - (Video below - you can see the trouble i had repositioning my feet due the decagon plates)
Belt on - 200kg x 5 PB!! - (Video below)

I had the same problem with the 25kg plates on the last rep with 200kg it felt like an eternity trying to get the bar in position. Consequently it put me off and the final rep was a little sloppy.

They have normal round 25kg so will definitely be using them in the future

Incline Dumbbell Press
27.5kg x 15
30kg x 10
32.5kg x 8

Narrow Grip Pull ups
BW x 8,5,5,4 - I think I must of put on a bit of weight because these where really hard work.

Decline sit ups
3 x 8 reps

Done



BigBiffIconSaturday31-03-2014 @ 10:46 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq		Saturdays workout went as follows:

Warm-up: Agile 8 and Bar only Squats

Squats:
82.5kg x 5
102.5kg x 5
125kg x 5
145kg x 5
170kg x 3 - Video Below - Not sure if the reps were to fast, they felt controlled
125kg x 10 - Video below

Barbell Rows:
42.5kg x 6
52.5kg x 6
65kg x 6
75kg x 6
87.5kg x 4
65kg x 10

Dips:
BW x 8
BW + 12.5kg x 8,8,7,6
BW x 7

Barbell Curls, Lateral/front raises, tricep extensions

Done



BigBiffIconCRAP Session01-04-2014 @ 09:52 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq		Tuesday

Had an absolutely rubbish session just felt tired, weak and not up for it and it showed in my lifts.

Warm up
Agile 8

Squats
85kg x 5
105kg x 5
127.5kg x 5
147.5kg x 5
170kg x 2 - Suppose to get 5 but just felt shot to bits
170kg x 1 - for some reason I thought I would try again and failed again.

just left it there otherwise I reckon I could end up doing more harm than good.

Rows
45kg x 6
55kg x 6
65kg x 6
75kg x 6
87.5kg x 6


Decline bench (Due to ongoing shoulder injury)
50kg x 5
60kg x 5
72.5kg x 3
90kg x 8
102.5kg x 6
107.5kg x 7

GHR
+10kg x 10,10,10

Going to repeat last weeks work out and go for 170kg x 5 next Tuesday.
BigBiffIcon...03-04-2014 @ 10:01 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq
Post Edited: 03.04.2014 @ 10:01 AM by BigBiff
Thursday

Light Squats
82.5kg x 5 - Paused
105kg x 5 - Paused
125kgx 5 - Paused (Video below) - I have rotated the video just waiting for it to update on YT
125kg x 5 - Reg rep speed

My form looks sh*t I dont know what I am doing wrong. I know I need to push my hips further back but I just cant seem to do it, anyone got any suggestions?

Deadlift
112.5kg x 5
135kg x 5
145kg x 5
167.5kg x 5
190kg x 5 Belt on (Video below)

Incline Dumbbell Press - Light
27.5kg x 15
30kg x 12
32.5kg x 8

Narrow grip Pull ups
BW 105kg x 8,8,6

Weighted Decline Sit ups



slimsimIcon...03-04-2014 @ 10:19 
My asshole is not watertight.
Member 2926, 6051 posts
SQ 217.5, BP 107.5, DL 225
550.0 kgs @ 86kgs UnEq
BigBiff said:
My form looks sh*t I dont know what I am doing wrong. I know I need to push my hips further back but I just cant seem to do it, anyone got any suggestions?


I actually think your squat form looks pretty good in these, however, have you started doing any thoracic work yet to improve your spine mobility? Also, try breaking the movement from your hips at the start. Your hips and knees very much move in unison at the beginning of the squat whereas I think it will help if the initial phase of the movement concentrates on pushing the hips back but keeping the chest up and only knees only start bending to any significant degree once the hips are as far back as possible.

I'm gonna see if I can find a video of what I mean.....
BigBiffIcon...03-04-2014 @ 10:34 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq
slimsim said:
I actually think your squat form looks pretty good in these, however, have you started doing any thoracic work yet to improve your spine mobility? Also, try breaking the movement from your hips at the start. Your hips and knees very much move in unison at the beginning of the squat whereas I think it will help if the initial phase of the movement concentrates on pushing the hips back but keeping the chest up and only knees only start bending to any significant degree once the hips are as far back as possible.
I'm gonna see if I can find a video of what I mean.....


Thanks for your help. I have started foam rolling my back however I need need to do a lot more.

I feel like I am pushing my hips back but i know from the video that isn't happening. I think I need the confidence to push my arse out more!
BigBiffIcon...07-04-2014 @ 11:22 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq		Saturday

Warm Up:

Agile 8 and some Thoracic Spine mobility work

Squats
82.5kg x 5
102.5kg x 5
125kg x 5
145kg x 5
170kg x 3
125kg x 8

Barbell Rows
42.5kg x 6
52.5kg x 6
65kg x 6
75kg x 6
90kg x 4
65kg x 10

Dips
BW x 8
BW + 12.5kg x 8,8,8,6
BW x 8

Some bicep, tricep and Rear delt work.

Done!
BigBiffIcon...14-04-2014 @ 11:28 
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Member 4893, 18 posts
SQ 180, BP 130, DL 215
525.0 kgs @ 106kgs UnEq		Due to work commitments I was only able to get into the gym twice last week. here is the workout from Saturday:

Squats
85kg x 5
105kg x 5
127.5kg x 5
147.5kg x 5
172.5kg x 3 - No video but felt messy
127.5kg x 8

Barbell Rows
45kg x 6
55kg x 6
67.5kg x 6
77.5kg x 6
92.5kg x 4
70kg x 8

Dips
BW x 8
BW +12.5kg x 8,8,8,7
BW x 6

Curls, Lateral & Front raises, Tricep push downs all done 10-15 rep range

i am planning on dropping the weight on squats and work on my technique a bit.

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