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Dee's General Strength and Fitness Journal

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Dee1704Icon...18-10-2013 @ 18:45 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Oxman said:Lovely work mate, nice squatting there Happy


nails said:Nice squat volume, 10 reppers a shear hell.


Thanks guys, great to hear it from you two Happy

Back squats still don't feel "natural" to me, in general fronties suit me much better. But at least I don't do good morning disguised as squats like I used to!
Dee1704Icon...19-10-2013 @ 21:59 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Had a conference to attend today, so quick workout again. I tried to push the tempo as hard as possible, and do as much work as I could fit in about 40min.

POWER CLEAN+FRONT SQUAT+PUSH PRESS COMPLEX

5 sets of 3+3+3 with 50kgs

PENDLAY ROW

60x8
80x5
90x3
90x3
90x3

SHRUGS W 2 SEC PAUSE AT TOP

90x6 (hook grip=bad, bad idea)
90x8
90x8

2 HANDED KB SWING + KB FRONT SQUAT + KB CLEAN&PRESS COMPLEX

2 sets of 10+10+3(each side) with a 20kg 'bell.

60-90sec rests between all sets on all exercises.

Did I mention I trained fasted? Wanted to puke at the end, felt intense!
Dee1704Icon...21-10-2013 @ 17:15 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Forgot my Oly shoes so I had to squat in causal sneakers. I thought it was going to be a disaster, but I managed to keep decent form! Maybe it's the overall improvement in flexibility...

Training today:

BACK SQUAT

20x10
70x5
100x5
(belt)
130x5
122.5x5
(belt off)
117.5x5

Not bad.

STRICT PRESS

-531 (5s wave)-
20x10
32.5x8
42.5x5
50x5
57.5x7
-Ox Method-
60xF,F
I don't get it. I did a pretty easy 60x6 2 weeks ago, and now I can't move it past the forehead? OK, there was some volume before the attemps, but none the less...
So I dropped the weight and did:
52.5x5
52.5x3
52.5x3
52.5x2
All with 75sec rests.

BENT OVER REAR DELT RAISE W/ HAMMER GRIP

10x3x10

DUMBBELL ROW

30x3x12


So-so session. Satisfied with the squatting, the rest could've been better.

Bodyweight is a pretty steady 94kg on empty stomach in the morning.
nailsIcon...21-10-2013 @ 20:27 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Don't sweat it, the press can be a b**ch and you still got plenty of work in.
Dee1704Icon...21-10-2013 @ 21:20 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
nails said:Don't sweat it, the press can be a b**ch and you still got plenty of work in.


I've noticed that, lol.
It's true what they say, at least for me -- the bench can be improved with relatively little volume, but overhead press really needs to be practiced.
nailsIcon...21-10-2013 @ 21:28 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Dee1704 said:
I've noticed that, lol.
It's true what they say, at least for me -- the bench can be improved with relatively little volume, but overhead press really needs to be practiced.


As long as you work out what work for you then great.
Dee1704Icon...23-10-2013 @ 19:17 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Finally had some more time for training today!

What I did with it:

POWER CLEAN

40x5
40x5
50x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
60x3
9 sets of 3 with 90sec rest in between; 27 reps total - I believe that's a rep PB. Cheap one but I'll take it Happy

PENDLAY ROW

60x10
80x5
80x5
80x5
Starting to get stronger at these.

CLOSE GRIP BENCH PRESS W/ FEET ON BENCH

20x10
50x10
80x6
80x6
80x6
Very narrow grip, pinkies inside the rings. I like this as a triceps builder.

CHEAT CURL W/OLY BAR

20x10
40x8
50x5
50x5

INVERTED ROW

BWx8
BWx8
BWx8
First time doing these -- I like what they're doing for my lats. I set the bar at about 3/4 of the squat rack, with feet on the ground.

SIDE BEND W/ PLATE OVERHEAD

5kgsx10 each side
5x10
5x10
Abs/obliques already hurting, could get really painful tomorrow!

Good sesh, all in all.
OxmanIcon...23-10-2013 @ 19:21 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Loads of graft mate, i'm impressed. With your singles, if they won't shift drop down 2.5kg and try again and if it still won't go drop another 2.5kg, the key is consistently banging out volume big time!
nailsIcon...23-10-2013 @ 19:26 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Nice work, things seem to be progressing well.

I'm a fan of inverted rows, they don't cause a lot of wear and tear on your body like some rows. Means you can get a lot of volume in and still recover. A word of warning though, if you end up doing crazy high reps with these you will end up having to buy more shirts.
Dee1704Icon...24-10-2013 @ 08:46 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Oxman said:Loads of graft mate, i'm impressed. With your singles, if they won't shift drop down 2.5kg and try again and if it still won't go drop another 2.5kg, the key is consistently banging out volume big time!


Cheers Ox, what I've been doing so far is to drop about 10kg, then do lots of 3s, but when it stalls next time I'm going to wave the singles down and up a bit and see what happens!
Dee1704Icon...24-10-2013 @ 08:49 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
nails said:Nice work, things seem to be progressing well.

I'm a fan of inverted rows, they don't cause a lot of wear and tear on your body like some rows. Means you can get a lot of volume in and still recover. A word of warning though, if you end up doing crazy high reps with these you will end up having to buy more shirts.


Thanks, mate, I think I can manage that issue, I already own a couple of oversized shirts from back when I was fat anyway Happy
Dee1704Icon...25-10-2013 @ 12:14 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Crap.
Cramping in my calf tonight, pain woke me up. I was half-limping this morning but it's feeling better now. Hope I'll be able to squat and clean properly in 2 hours.
Dee1704Icon...25-10-2013 @ 22:33 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Quite a discomfort in my calf, but managed to train through.
Won't be able to make it tomorrow, so I tried to fit as much work as possible in today's sesh.

I did:

POWER CLEAN&PRESS
(1 clean, then the presses)
40x3,3
52.5x2,2
62.5x15 singles with 60-75sec rests.

This went pretty good. Only one miss along the way. I'm starting to get comfortable in the old school lean-back style press. Vid coming soon.

BEHIND THE NECK PUSH PRESS

20x12
40x7
60x5
72.5x2
72.5x1,F2
62.5x6

Only my second time doing these, I think. Feels deceivingly easy when I unrack it, but shaky when I actually go for the press. But I like the movement.

BACK SQUAT

20x10
60x10
90x5
(belt)
120x5
120x5

Only two sets because of the calf. Apart from that it felt light, think I'll be
good for a top set of 140x5 Monday.

DUMBBELL FLOOR TO OVERHEAD PRESS

Did a few reps in the 22.5-30kg range just to get a feel, never done them before.

SIMULTANEOUS STANDING DUMBBELL PRESS
superset with DIPS

(neutral grip) 22.5x5 / BWx10
(pronated grip) 22.5x5 / BWx10

Some cable rows and face pulls to finish.
Dee1704Icon...28-10-2013 @ 17:52 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
So-so session. Wasn't feeling fresh and recovered, and I was pretty stiff despite regular stretching.

Here's how it went:

BACK SQUAT

20xsome
60xsome
I kept falling forward on the warmups, so I did lots of reps trying to get into position.
90x3
(belt)
120x3
140x1
Suboptimal form and strength, but I wanted to go for my 140x5 goal anyway. However, the guys I usually ask to spot me were all busy with coaching. So a guy I casually know from the gym offered to do it and I accepted. Mistake.
140x5 -- after rep n.3 it started to get grindy, and guess what this spotter did? He started pulling on my hips and trying to straighten me up that way! He was throwing me off balance, so I had to fight both the weight and his "helping"! still I managed through, dunno how, really.
130x5 -- "You need spotting on that?" "Errr, no thanks mate, I'll manage". Went okay.
127.5x5 -- Easy.

Next time I'll wait for someone I know and trust to spot me, even if it means waiting 10 minutes!

STRICT PRESS

20x10
35x8
-531-
47.5x3
55x3
60x6 -- Wanted to go for 8 here, because I did 60x6 on my 531 day in the last cycle, but shoulders were not liking it.
-Ox method-
60x3
60x3
60x2(F3)
55x3
55x2
55x2
55x2
(all with 70sec rests)
That was pretty much all I had in tank.

KLOKOV PRESS

20x6
40x6
40x6
40x6

Bloody hell, is this uncomfortable! But still...there is something to it...the way it pumps the shoulders and lats...

NEUTRAL GRIP PULL-UPS

BWx6
BWx6
BWx6

Out of time.
OxmanIcon...28-10-2013 @ 18:27 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Very nice work mate, even with the dodgy spotter!

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