Dee's General Strength and Fitness Journal
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| Dee1704 |  | ... | 06-11-2013 @ 20:05 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Managed to get some more work in today: POWER CLEANS 40x5,5 50x3,3 60x2,2 70x1,1,1 60x3,3,3,3,3 Not very smooth. Had to do them in front of a mirror, which I don't like. I get so easily distracted when I've got myself in sight... Form wasn't great today, so I stayed at moderate weights. PENDLAY ROW 60x10 80x8,8 100x3,3,3 Form getting better on these... YATES ROW 80x12,12,12 First time doing these, I like the pump! WIDE GRIP LAT PULLDWOWN strip set 1: 80x8--70x8--60x8 strip set 2: 70x11--60x9--50x10 Lats burning after these, but biceps not far behind. Okay sesh... I'll rest tomorrow then do my second squatting&pressing session on Friday. | ||
| taz | | ... | 06-11-2013 @ 20:33 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Good sessions mate, even tho there was press failure fair play for taking the step back and punishing yourself with volume. Also nice row volume today, all good  | ||
| nails | | ... | 07-11-2013 @ 09:33 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | taz said:Good sessions mate, even tho there was press failure fair play for taking the step back and punishing yourself with volume. Also nice row volume today, all good Agreed. Row volume is pumptastic. | ||
| Dee1704 | | ... | 07-11-2013 @ 09:47 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | nails said: taz said:Good sessions mate, even tho there was press failure fair play for taking the step back and punishing yourself with volume. Also nice row volume today, all good Agreed. Row volume is pumptastic. Cheers boys,yeah, not a good week for intensity, but more sets and reps can always be squeezed in to compensate! | ||
| Dee1704 | | ... | 08-11-2013 @ 16:24 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Only about 4 hours of sleep tonight, got home late from a party, and then GF woke me up early when she was leaving for work. However, I did a fair bit of work in training. The sesh: BACK SQUAT 20x15 60x10 90x5 120x5 120x5 120x5 *paused* 120x1 120x1 120x1 120x1 120x1 I decided to lower the intensity a bit but leave out the belt. For some reason I felt very stiff, even after a lot of stretching. But although it was uncomfortable, I can't say it was hard. Monday I'll be starting with the 3s, I'll take it very lightly on the 1st week, and then push hard the 2 weeks after that. STRICT PRESS 20x12 40x8 55x5 55x5 55x5 *paused* 50x5 I love the clean&press, but I decided to drop it for a couple of weeks and just strict press 2x/week. I'll be programming it LSU-style, like I do for squats: on day 1 work up to a rep max + 2 backoff sets, and 3-5 sets in the same rep range on day 2, within 90% of the max from day 1. CLOSE GRIP BENCH PRESS 20x25 50x12 80x8 90x5 90x5 SEATED MACHINE PRESS 40x10 50x10 1 ARM NEUTRAL GRIP DUMBBELL PRESS 20x8 each 20x7 These are tricky when you got sore shoulders and triceps! Did some dips and rope pushdowns to finish. | ||
| Oxman | | ... | 08-11-2013 @ 16:29 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Sessions looking really good mate, volume looks to be creeping up too  | ||
| nails | | ... | 08-11-2013 @ 16:44 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Looks like a good session there mate. If you like DB pressing have you tried 1 arm Db z-press, they work wonders for my off the shoulder power. Not everyone's cup of tea though. Oh a world of warning if you do try these go light or you'll get caught out. | ||
| Dee1704 | | ... | 09-11-2013 @ 09:56 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Oxman said:Sessions looking really good mate, volume looks to be creeping up too Cheers mate, haven't really got a lot of time on my hands these days, but I'm trying to squeeze in as much work as possible | ||
| Dee1704 | | ... | 09-11-2013 @ 09:58 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | nails said:Looks like a good session there mate. If you like DB pressing have you tried 1 arm Db z-press, they work wonders for my off the shoulder power. Not everyone's cup of tea though. Oh a world of warning if you do try these go light or you'll get caught out. Never done them, but I'm in for anything that can help the lower portion of my press! Thanks, I may be trying some z-pressing as soon as Monday | ||
| Dee1704 | | ... | 11-11-2013 @ 17:51 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | LIGHT squatting and pressing today. Giving the body a break as planned, hope it's going to appreciate and reward that! This is what I did: BACK SQUAT 20x6,6,6 60x3,3,3 90x3 110x3 (belt) 130x3 (belt off) 125x3 120x3 Drop in both volume AND intensity. It should help me 'rebound' for next week, when I'm planning to go heavy on 3s, and then heavier the week after that, if possible. STRICT PRESS 20x15 40x8 52.5x6 60x3 57.5x3 55x3 Experimenting with a thumbless grip, might help a bit with my off the shoulders issues. Again, we'll see next week when I up the weight. DUMBBELL Z-PRESS 15x6 each 15x6 20x6 20x6 Well, thanks Nails, looks like these are my cup of tea! I went easy with the weights and tried to get the groove of it. TATE PRESS (elbows in db triceps extension) 15x10, drop set 12.5x8 15x10, drop set 12.5x8 ROPE PUSHDOWN 30x10 30x10 30x10 | ||
| Oxman | | ... | 11-11-2013 @ 18:09 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Very nice mate, stick with the thumbless grip for strict pressing mate, much much better and stronger way to press I find. | ||
| Dee1704 | | ... | 11-11-2013 @ 19:13 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Oxman said:Very nice mate, stick with the thumbless grip for strict pressing mate, much much better and stronger way to press I find. Cheers Ox, I've used it in the past but never stuck with it for long, I feel a bit 'disoriented' when I can't grip on the bar hard, but guess I can get used to it | ||
| taz | | ... | 11-11-2013 @ 20:28 |
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Nice session mate, also like the edition of DB Z presses, you must be mad  Tried them with a barbell, my god they are awkward, but did the job on days I couldn't press outside. As for the grip, just keep experimenting to see which is best for you. I never tried thumbless for strict till I read Ursus saying it feels better (and a few others) so gave it ago and done it since. | ||
| Dee1704 | | ... | 11-11-2013 @ 21:06 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | taz said:Nice session mate, also like the edition of DB Z presses, you must be mad Tried them with a barbell, my god they are awkward, but did the job on days I couldn't press outside. As for the grip, just keep experimenting to see which is best for you. I never tried thumbless for strict till I read Ursus saying it feels better (and a few others) so gave it ago and done it since. Thanks Taz, as for the Z-presses nails made the suggestion and I'm...well, easily convinced yeah, they felt awkward but productive -- not like meaningless suffering | ||
| nails | | ... | 12-11-2013 @ 09:26 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Yes I've finally made a sale. Looks to me like you chose bang on the right right weight for the DB Z-press. Baby increments are the way to go, they hard very quickly. Great stuff mate. I'm really interested to see if they have the same effect on your pressing that they've had on mine. | ||