Dee's General Strength and Fitness Journal
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| Dee1704 |  | ... | 12-11-2013 @ 16:11 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Post Edited: 12.11.2013 @ 16:12 PM by Dee1704 nails said: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. It's sold mate, Thursday I'll probably try to beat the reps from Monday, and then increase bit by bit over the next few weeks. Progress, or the lack there of, shall be documented  Today's session: POWER CLEAN 40x3 40x3 40x3 50x3 60x3 60x3 65x1 70x1 75x1 75x1 75x1 65x3 65x3 70x3 PENDLAY ROW 70x8 80x8 90x5 90x5 80x10 CHEAT CURL 20x12 40x5 40x5 40x5 40x5 Out of time. Not much to report, everything felt okay but not especially strong or technical. Sleep was poor last two nights, so not a lot of energy either. BW this morning: 94.0 | ||
| Oxman | | ... | 12-11-2013 @ 17:00 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | That's some nice lifting mate. | ||
| Dee1704 | | ... | 12-11-2013 @ 19:15 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Oxman said:That's some nice lifting mate. Cheers mate, I was short on time and energy, but I did get some work done. This week is obviously going to be light/low volume, partly planned and partly spontaniously | ||
| Dee1704 | | ... | 14-11-2013 @ 10:55 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Post Edited: 14.11.2013 @ 10:56 AM by Dee1704 Quads were hurting these last 3-4 days. Much better today, though.Might be fatigue accumulated over the last few weeks. I'm going to do another light squatting sesh today, let's hope I'll be completely fresh by Monday. | ||
| taz | | ... | 14-11-2013 @ 12:09 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Thats some nice Power CLeaning there, plenty of volume Also good Pendlay rowing, 80x10 is bloody good going, all kinds of good will come from rows like that! | ||
| Dee1704 | | ... | 14-11-2013 @ 13:51 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | taz said:Thats some nice Power CLeaning there, plenty of volume Also good Pendlay rowing, 80x10 is bloody good going, all kinds of good will come from rows like that! Thanks Taz, I'd really like to clean BW by end of year, with decent technique I mean...not a priority, but I'm kinda hoping it could come along | ||
| Oxman | | ... | 14-11-2013 @ 18:12 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Dee1704 said: Thanks Taz, I'd really like to clean BW by end of year, with decent technique I mean...not a priority, but I'm kinda hoping it could come along You'll get a BW clean no sweat mate. | ||
| Dee1704 | | ... | 14-11-2013 @ 20:26 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Oxman said: You'll get a BW clean no sweat mate. Yeah, modest goal there, but even when I was 100kg my best was 90, so that'd be nice! As for today, quads still not good  they don't really hurt anymore though, it's more that they feel...weak. And I didn't change my squat stance or something. I eat and sleep as much as before. Gonna try icing them a bit.Anyway, I did another light session in hope of getting back into track. This is it: BACK SQUAT 20x10 60x10 90x5 110x3 130x1 145x1 110x3 It's not that it was hard, it was just uncomfortable! STRICT PRESS 20x12 40x8 55x3 50x3 50x3 On the other hand, this felt really easy. Upperbody in general is now feeling much better...it always used to be the other way around. DIPS BWx15 BWx15 BWx15 DB Z-PRESS  15x10 each 20x8 Getting more comfortable on these! I'll do another low volume sesh tomorrow, and then Monday I'll be going full force no matter what! | ||
| nails | | ... | 15-11-2013 @ 09:25 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | That's great news on the strict, sounds like a PB is looming. | ||
| Dee1704 | | ... | 15-11-2013 @ 16:12 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | nails said:That's great news on the strict, sounds like a PB is looming. If the quads keep bothering me, I'm gonna turn into an upper body-only guy for a couple of weeks, so I'll have the time for that, haha | ||
| Dee1704 | | ... | 15-11-2013 @ 16:22 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Post Edited: 15.11.2013 @ 16:23 PM by Dee1704 Today's training:POWER CLEAN 50x3 50x3 55x2 60x2 65x1 70x1 75x1 80x1 -- a bit too much arm work, but smooth rep nonetheless 80x1 -- very fast, just caught it a bit awkwardly 70x3 70x3 Noticeable improvement in speed, gonna up the volume again next week. PENDLAY ROW 70x5 85x5 100x5 -- I think this is a PB, though there was a bit of body English in there... V-HANDLE LAT PULLDOWN 70x6 80x6 90x6 80x12 2 ARM SIMULTANEOUS KB CURLS 8x15 12x12 12x12 12x12 Nice burn!!!! Not a bad sesh, kept it low volume but back, core and shoulders are definitely rested and ready to be hammered again. | ||
| taz | | ... | 17-11-2013 @ 15:53 |
he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Nice power cleans mate, good going. Also good Pendlays, 100 is good even with a bit of body English | ||
| Dee1704 | | ... | 18-11-2013 @ 16:39 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | taz said:Nice power cleans mate, good going. Also good Pendlays, 100 is good even with a bit of body English Thanks mate, pretty much the only thing working last week was the back | ||
| Dee1704 | | ... | 18-11-2013 @ 17:03 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Post Edited: 18.11.2013 @ 17:07 PM by Dee1704 Attending a conference these days, pretty hectic schedule. Only 4h of sleep last night, and had a couple of beers before, lol. BUT feeling better and stronger overall, so the lighter week did help after all! Short on time today, but managed to do this: BACK SQUAT 20x10 50x10 80x6 110x3 (belt) 130x3 -- All good so far, no quad pain/discomfort/weakness 150x3 -- Higher than my usual depth, I was hesitant to go real low because of the legs trouble I've had. But reps were pretty smooth. 140x3 -- No problem, good depth. (belt off) 135x3 I'm planning to get in some more reps Thursday, and then go as heavy as possible on 3s next week. STRICT PRESS 20x15 40x8 55x5 65x2 -- Could've been 3-5, but lost balance on the descent. I really have to learn how to keep my breath in and stay stable. 62.5x3 -- Similar to above. 55x5 DB Z-PRESS 20x6 20x5 20x6 20x6 These are getting more comfy. Much less awkward than say Klokov presses, that's for sure! Ran out of time here. | ||
| nails | | ... | 19-11-2013 @ 08:33 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Nicely done, you're getting some good weight on the bar now. That's rapid progress you're making, keep it up. | ||