Dee's General Strength and Fitness Journal
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| Dee1704 |  | ... | 28-10-2013 @ 18:51 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Oxman said:Very nice work mate, even with the dodgy spotter! Cheers mate, overhead stuff still needs a lot of work but I'm pretty pleased with how the squats are going so far. | ||
| taz | | ... | 28-10-2013 @ 20:44 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Some really nice work and plenty of graft mate, great amount of volume. Keep up with it and your overhead will improve plenty. Also good squatting especially with the dodgy spotter. Something like that can really put you off so fair play for powering through and getting those 5 reps  | ||
| nails | | ... | 28-10-2013 @ 22:04 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Great work and great squats in particular. Like Taz said, shoulders should respond nicely to all that volume. | ||
| Dee1704 | | ... | 29-10-2013 @ 09:01 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | taz said:Some really nice work and plenty of graft mate, great amount of volume. Keep up with it and your overhead will improve plenty. Also good squatting especially with the dodgy spotter. Something like that can really put you off so fair play for powering through and getting those 5 reps Cheers Taz, yeah, that's been the most traumatic part of the routine so far I've heard horror stories about incompetent spotters before, but that was the first time it happened to me! And I like to squat from stands so maybe I should just master the art of dumping the bar behind like all the Oly lifters at my club do | ||
| Dee1704 | | ... | 29-10-2013 @ 09:06 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | nails said:Great work and great squats in particular. Like Taz said, shoulders should respond nicely to all that volume. Thanks mate, yeah, I'll just keep on hammering'em! I've always had massive shoulders, looked much stronger than they were, so now it's time to catch up  | ||
| Dee1704 | | ... | 29-10-2013 @ 18:42 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | So, Thursday afternoon I'm off to a mini-vacation to my hometown. So I'm trying to fit as much training as possible in these 3&1/2 days...then I'll have 3 days for recovery fueled by my mom's homemade food  I trained today, and did this: POWER CLEAN 50x3,3,3 60x2,2,2 70x1,1,1 I really wasn't feeling it today, too slow and uncoordinated. So I left it there. CLEAN DEADLIFT (in Oly shoes, beltless) 70x3 110x3 140x2 170x1 185x1 -- PB (in this particular DL style) Didn't really plan on doing these. The idea came up spontaniously, to compensate for bad power clean day. Oh, well PENDLAY ROW 70x6 85x6 100x3 Technique improving on these. PULLDOWN ABS 40x12 60x8,8 superset with HANGING LEG RAISE (knees slightly bent) BWx10,10,10 | ||
| nails | | ... | 29-10-2013 @ 20:45 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | I like the plan, destroy and rebuild. Nice PB as well. | ||
| Dee1704 | | ... | 29-10-2013 @ 22:06 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | nails said:I like the plan, destroy and rebuild. Nice PB as well. Speaking of destroyed, my lower body's feeling pretty wrecked! So instead of clean&pressing tomorrow, I'm going to do seated presses, a bench variation, and some DB stuff -- along with a bit of lats and trap work. I want to be rested for squats Friday morning, will be 4th training day in a row. | ||
| Dee1704 | | ... | 30-10-2013 @ 20:42 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Headache+upset stomach today, not a great recipe for training. I did the best I could in that state, was on the verge of throwing up several times. SEATED BTN PRESS 20x10 40x10 50x5,5,5 INCLINE DB BENCH 22.5x10,10,10 PRONATED GRIP DB ROW 25x10 each 30x8,8 These do a great job hitting the traps, it takes some time to find the correct angle, but they seem to work just fine. REAR DELT RAISE 12.5x15,15,10,10 CLOSE GRIP BENCH PRESS W FEET ON BENCH 20x10 60x10 75x10 1 ARM TRICEPS PUSHDOWN 15x15 20x12 25x10 Not a bad pump. Hope I'll be fine by tomorrow morning, I have some squats to do before I leave! | ||
| taz | | ... | 30-10-2013 @ 20:52 |
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Good session there mate considering you were at the point of spewing Sessions like that when not well, bode really well for days when you are 100%! | ||
| nails | | ... | 30-10-2013 @ 21:01 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Bloody good mental toughness to gut it out when you're in a state like that mate. | ||
| Dee1704 | | ... | 31-10-2013 @ 06:37 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | taz said:Good session there mate considering you were at the point of spewing Sessions like that when not well, bode really well for days when you are 100%! nails said:Bloody good mental toughness to gut it out when you're in a state like that mate. Thanks guys, it escalated during training, if I had felt that bad before the sesh I'm not sure if I would've trained at all, tbh so it ended well after all!Feeling better this morning, getting ready to go squat. | ||
| Dee1704 | | ... | 31-10-2013 @ 12:13 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Little time to train this morning, so I focused on the squats. I did this: 20x10 70x6 100x3 (belt) 130x2 130x3 130x5 130x2 130x3 130x5 130x2 130x3 I remembered this twist from a Pavel Tsatsouline book. When you'd like do a 5x5, but the weight is just a tad too high for straight sets, you break it down into smaller sets and do ladders until you get the 25 reps. Nice change of pace, was pretty easy. Now I'm off to pack my stuff. | ||
| nails | | ... | 31-10-2013 @ 13:41 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | You got the work done mate that's what count's look decent as well. I take a similar approach with some stuff, have a rep target and get it done however you can. | ||
| Dee1704 | | ... | 05-11-2013 @ 16:05 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Post Edited: 06.11.2013 @ 13:20 PM by Dee1704 nails said:You got the work done mate that's what count's look decent as well. I take a similar approach with some stuff, have a rep target and get it done however you can. Yeah, mate, I knew from the start it would be just a bit too heavy for a straight 5x5, so I broke it down like that. Anyways, I'm back from my trip, stayed a day longer, put on a bit of fat from all the pancakes and stuff but I'm back to my regular eating ways now, so it should melt away pretty quickly.Had just over an hour to train today. Rushed the warmups, didn't feel very good, so a pretty bad sesh. It went like this: BACK SQUAT 20x10 60x10 92.5x5 112.5x2 130x2 (belt) 147.5x1 -- felt heavier than I would've liked it to be. 140x5 -- Same weight as last week, I felt uninspired so decided to play it safe. id did go a bit easier than last week, though. 132.5x5 -- So-so. Stopped there. I'll try to compensate on day 2 with lots of volume in the 125-135 range, and next week is the start of the 3s phase. Hopefully I'll once again benefit from the volume drop. STRICT PRESS 20x15 35x10 (531) 50x5 57.5x3 65xF,F -- WTF!?!? Couldn't move it up from the shoulders. So I made it a mission to punish myself on the backoff sets. I did: 60x5 57.5x5 55x5 52.5x5 50x5 With 90-120s in between all sets. Out of time. Meh. Gonna have to bring some tweaks to my pressing routine. | ||