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Dee's General Strength and Fitness Journal

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Dee1704Icon...06-11-2013 @ 20:05 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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.
tazIcon...06-11-2013 @ 20:33 
Avatar
he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 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 Happy
nailsIcon...07-11-2013 @ 09:33 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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 Happy


Agreed. Row volume is pumptastic.
Dee1704Icon...07-11-2013 @ 09:47 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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 Happy


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! Happy
Dee1704Icon...08-11-2013 @ 16:24 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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.
OxmanIcon...08-11-2013 @ 16:29 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Sessions looking really good mate, volume looks to be creeping up too Cool
nailsIcon...08-11-2013 @ 16:44 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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.
Dee1704Icon...09-11-2013 @ 09:56 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
Oxman said:Sessions looking really good mate, volume looks to be creeping up too Cool


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 Happy
Dee1704Icon...09-11-2013 @ 09:58 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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 Happy
Dee1704Icon...11-11-2013 @ 17:51 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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! Happy 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
OxmanIcon...11-11-2013 @ 18:09 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 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.
Dee1704Icon...11-11-2013 @ 19:13 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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 Happy
tazIcon...11-11-2013 @ 20:28 
Avatar
he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Nice session mate, also like the edition of DB Z presses, you must be mad Grin
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.
Dee1704Icon...11-11-2013 @ 21:06 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
taz said:Nice session mate, also like the edition of DB Z presses, you must be mad Grin
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 Grin yeah, they felt awkward but productive -- not like meaningless suffering Grin
nailsIcon...12-11-2013 @ 09:26 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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.

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