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BigBiff | ... | 27-03-2014 @ 10:49 | |

Member 4893, 18 posts SQ 180, BP 130, DL 215525.0 kgs @ 106kgs UnEq | Post Edited: 28.03.2014 @ 12:12 PM by BigBiff ThursdayTrained 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 | ||

BigBiff | Saturday | 31-03-2014 @ 10:46 | |

Member 4893, 18 posts SQ 180, BP 130, DL 215525.0 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 | ||

BigBiff | CRAP Session | 01-04-2014 @ 09:52 | |

Member 4893, 18 posts SQ 180, BP 130, DL 215525.0 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. | ||

BigBiff | ... | 03-04-2014 @ 10:01 | |

Member 4893, 18 posts SQ 180, BP 130, DL 215525.0 kgs @ 106kgs UnEq | Post Edited: 03.04.2014 @ 10:01 AM by BigBiff ThursdayLight 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 | ||

slimsim | ... | 03-04-2014 @ 10:19 | |

My asshole is not watertight. Member 2926, 6051 posts SQ 217.5, BP 107.5, DL 225550.0 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..... | ||

BigBiff | ... | 03-04-2014 @ 10:34 | |

Member 4893, 18 posts SQ 180, BP 130, DL 215525.0 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! | ||

BigBiff | ... | 07-04-2014 @ 11:22 | |

Member 4893, 18 posts SQ 180, BP 130, DL 215525.0 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! | ||

BigBiff | ... | 14-04-2014 @ 11:28 | |

Member 4893, 18 posts SQ 180, BP 130, DL 215525.0 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. | ||