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Dee's General Strength and Fitness Journal

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Dee1704Icon...12-11-2013 @ 16:11 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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 Happy

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
OxmanIcon...12-11-2013 @ 17:00 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
That's some nice lifting mate.
Dee1704Icon...12-11-2013 @ 19:15 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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 Happy
Dee1704Icon...14-11-2013 @ 10:55 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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.
tazIcon...14-11-2013 @ 12:09 
Avatar
he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Thats some nice Power CLeaning there, plenty of volume Happy
Also good Pendlay rowing, 80x10 is bloody good going, all kinds of good will come from rows like that!
Dee1704Icon...14-11-2013 @ 13:51 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
taz said:Thats some nice Power CLeaning there, plenty of volume Happy
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 Happy
OxmanIcon...14-11-2013 @ 18:12 
Avatar
Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 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 Happy


You'll get a BW clean no sweat mate.
Dee1704Icon...14-11-2013 @ 20:26 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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 Unhappy 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 Cool

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!
nailsIcon...15-11-2013 @ 09:25 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
That's great news on the strict, sounds like a PB is looming.
Dee1704Icon...15-11-2013 @ 16:12 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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
Dee1704Icon...15-11-2013 @ 16:22 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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.
tazIcon...17-11-2013 @ 15:53 
Avatar
he who does the volume wins
Member 2498, 3652 posts
SQ 160, BP 125, DL 225
510.0 kgs @ 109kgs UnEq
Nice power cleans mate, good going. Also good Pendlays, 100 is good even with a bit of body English Happy
Dee1704Icon...18-11-2013 @ 16:39 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 kgs @ 100kgs UnEq
taz said:Nice power cleans mate, good going. Also good Pendlays, 100 is good even with a bit of body English Happy


Thanks mate, pretty much the only thing working last week was the back Happy
Dee1704Icon...18-11-2013 @ 17:03 
Member 4834, 146 posts
SQ 190, BP 127.5, DL 230
547.5 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.
nailsIcon...19-11-2013 @ 08:33 
Avatar
my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 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.

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