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Dee's General Strength and Fitness Journal

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Dee1704Icon...05-10-2013 @ 18:44 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Today's session:

FRONT SQUAT

Haven't done these in a while, and it showed. Never been particulary good at front squatting (old PR was 130x1@100), but now I feel technique's really off.

20kgsx6,6,6
50x4,4
70x2
85x2
100x2
Was muscling it out at this point, s**tty form. But I went for another round none the less.
70x5
80x3
90x1
90x1
90x1
This felt a bit better.

PENDLAY ROWS

70kgsx8
70x8
70x8
80x3
85x3

Went okay. Concentrated on maintaining decent posture so I can still call them Pendlays Happy

ABS ON PULLDOWN MACHINE

40kgsx8
50x8
60x8
60x8
60x8

Not a very 'hardcore' or 'manly' exercise, but it certainly hit its target very hard!

Tomorrow's a rest day, I'm gonna try to get lots of good food and good sleep. Got the 10-rep back squats on Monday again, will be interesting how it goes around this time.
Dee1704Icon...07-10-2013 @ 22:14 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Good session today.
Had only about an hour to train, so I focused on the two main lifts for today.
Went like this:

BACK SQUAT

20kgsx8
60x6
90x3
110x1
110x10
Went much, much better than the 100kgs last week. Adaptation sometimes does work wonders!
102.5x10
I started to feel my quads and hips, but it still was going okay.
97.5x10
Fatigue started to chime in by now, but I forced myself to concentrate and stay in control on every rep. Gassed but happy at the end.

I'm definitely going to do another week of 10s on back squats. I'm pretty sure I can get 115x10 next week, and if I decide to belt up, 120-122 isn't out of the question. We shall see.

STRICT PRESS (531 - 531 week)

20x10
32.5x8
45x5
52.5x3
60x6

No time for additional singles, so I went all-out on the last set, with maybe 1 rep in the tank.

Short but intense session. Will be interesting to see how the squatting goes Wendsday -- I'm also planning to do push presses, power cleans and some kettlebell work.
Dee1704Icon...08-10-2013 @ 10:09 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Bodyweight is 95.0 today, fully clothed and after some coffee w/ coconut milk, a can of tuna, some cheese and a banana
Dee1704Icon...09-10-2013 @ 19:18 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Wasn't feeling fully recovered from Monday's session today. Quads and hips were sore despite regular stretching and rolling. Aside from that, training went okay, although I would have liked even more volume.

So:

BACK SQUAT

20x5,5
60x5,5
80x2
100x1
100x10
It hurt to reach my usual depth (which is almost ATG), but I fought through.
100x10 - Break after the 1st set wasn't long enough, I started feeling dizzy mid-set but completed all the reps none the less.
100x10 - After a 5min break, easier then the 2nd set. Some reps a tidbit high, but decent.

PUSH PRESS
20x10
40x5
-531-
52.5x5
62.5x3
67.5x3 - Had 2-3 more in the tank
-Ox Method-
70x3
70x2
70x1 - Pressed it out from halfway up, not enough power
70x5x1 - Okay reps, except that I almost jumped on the last two, turning them into push jerks (or power jerks?).
(Total: 11 reps in 8 sets, with 75 sec rest between all sets.)

POWER CLEAN

40x4,4
50x2,2
60x1,1
70x1
75x1 - lousy, muscled out rep
75x1 - a bit better

I really need to activate my back more on the power clean. In the next 2-3 weeks I'll be aiming at a lot of volume at light weights (i.e. 10-12 triples with 50-55) in order to practice.
Dee1704Icon...11-10-2013 @ 15:02 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Shoulders hurting again. Seems like overhead work 3x a week might be too much after all. I might replace Wendsday's push press with close grip bench or some other pressing movement which is lighter on the shoulders.

Today I decided to do the c&ping from the hang for a change. It went like this:

HANG CLEAN&PRESS - 1 clean for each rep

20x5,5
40x3
50x2
60x1,F - painful!

Dropped to 52.5, which is around 88% of that single and did:

52.5x10x2 with 60-90sec rests.

Around set #4 I started figuring out how to better hold the bar and lock it out in this "Olympic" style of shoulder press. The setup should be more similar to that of a jerk than to that of a strict overhead press from stands, or at least for me it works much better that way.

Onto...

CLOSE GRIP BENCH PRESS - very close grip, as to spare the shoulders as much as possible

20x10
60x7
80x5,5,5

Not a lot of time left, so finished with

2 ARMS KB SWINGS

3 sets of 25 with a 20kg 'bell.


Will not be front squatting tomorrow. I feel like I'd need more volume/frequency to really progress on the fsq, and ATM I don't really have the capacity to achieve that, back squats are very draining as it is. So tomorrow I'll do some bodybuilding stuff for back, shoulders, bis and abs (can't hurt), and after that we'll see.
OxmanIcon...11-10-2013 @ 15:12 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Some great lifting mate, very nice work Happy
Dee1704Icon...12-10-2013 @ 08:14 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Post Edited: 12.10.2013 @ 08:14 AM by Dee1704
Oxman said:Some great lifting mate, very nice work Happy


Thanks.
A certain method I've picked up from a certain person on this forum seems to be helping Grin
Dee1704Icon...12-10-2013 @ 19:59 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Today's bodybuilding/"pump" session:

WIDE GRIP LAT PULLDOWN

40x10
60x10
80x8,8,8

BARBELL OVERHEAD SHRUGS

20x10
40x10
45x8,8

w/ a 2sec pause on top.

I really like these, traps are under constant tension!

ONE ARM BARBELL ROW

Oly bar + 12.5kgx10 each arm
+20x10
+35x7,7

hit my back really good, but I had to stop at lower weights because of pain in right shoulder Unhappy

BENTOVER REAR DELT RAISES (hammer grip)

12.5x3x10

CROSSBODY DB HAMMER CURLS

12.5x10 each arm
15x10
17.5x6,6

REVERSE GRIP BARBELL CURL

20x3x12

ABS ON PULLDOWN MACHINE

40x12
60x10,10,10

Nice change in pace and style, overall.
Dee1704Icon...14-10-2013 @ 07:11 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Ate a bunch of everything yesterday (Sunday), ranging from eggs, chicken breast, mexican canelones, tomatoes and green salad, to banana bread and chocolate pancakes.
Also, loads of water.
Forgot to weigh in on an empty stomach this morning, but I'm probably some 1.5-2kg heavier than usual, which is going to come in handy with the 10rep squats today Happy
Dee1704Icon...14-10-2013 @ 17:48 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Post Edited: 14.10.2013 @ 17:48 PM by Dee1704
Decided to go beltless on squats for another week, and start working the belt in next week. Today was my most exhausting squat session yet, but I took it light on everything else.

I did:

BACK SQUATS

40x8
70x5
95x3
110x1
120x8 -- could have let form go to hell and then good morning another two reps out of the hole, but I prefer to keep them smooth and fast
115x10 -- I believe this is a PB.
105x10 -- light

REALLY drained after this. Had to take a 10min break.

STRICT PRESS
(531 -- deload week)
20x10
30x5
35x5
40x5 -- zero pain. I'll be ready for a new wave starting next week.

Did some wide grip pull-ups, face pulls, Roman chair sit-ups and side bends with a kettlebell to finish.

Out of town for business tomorrow and Wensday, so I'll train again on THUR and SAT.

Can't wait for next week's drop of volume on squats! From 3x10 to 3x5...feel like the body is going to like it Happy
tazIcon...14-10-2013 @ 20:05 
Avatar
he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Plenty of graft in here mate. That's some really good squatting especially beltless.
Dee1704Icon...18-10-2013 @ 06:37 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
taz said:Plenty of graft in here mate. That's some really good squatting especially beltless.


Thanks, Taz!

Lots of work upon returning from my trip, no time to train yesterday (Thursday).
So today I'll probably lump together squats and clean&press, and tomorrow it's gonna be rows, chins, curls, abs and stuff
OxmanIcon...18-10-2013 @ 13:52 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Lovely work mate, nice squatting there Happy
nailsIcon...18-10-2013 @ 14:05 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Nice squat volume, 10 reppers a shear hell.
Dee1704Icon...18-10-2013 @ 18:42 
Member 4834, 147 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Short session today, only about 50min to do the actual work. So the deload was half-planned, half-forced!

Some quick complexes to warm up, then:

POWER CLEAN&PRESS

(1 clean for each press)
40x3,3
50x2,2
(1 clean, then the presses)
60x2
60x2
60x1
60x1
60x1
60x1

All with 60-75 sec in between the sets.

Felt good, technique has def gotten better on this sort of press. Next week I'll go for 10-12 singles with 62.5.

BACK SQUAT

20x7,7
60x4,4
90x2
105x1

This should have been the last day of the 10s wave. However, I was pressed for time, tired from work and unstretched, so I just did:

105x3x5 with 2min in between sets.

Hope it's gonna at least work as a light intro to the real 5s wave, which starts next week.

NEUTRAL GRIP 1 ARM DB PRESS

22.5x3x5 each arm

I'll have more tomorrow, so I'll try to work on everything I've been neglecting these days.

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