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I Must Improve

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wjmxm21IconI Must Improve20-06-2011 @ 21:20 
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improvment is a MUST !!
Member 1407, 843 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Post Edited: 20.06.2011 @ 21:24 PM by wjmxm21
After spending months of struggling to get my Squat and Deadlift back to where they were before a lay off, i am now looking forward to progressing and improving them both dramatically. I am going to use this to log my progress and hopefully pick up some tips.

2011 goals

Improve Squat- My Squat weight is piss poor atm. Aiming for 180kg short term. Not sure what my current max is but it is stronger than it was though. I hit 140kg narrow stance pretty easily the other week (was my previous max at wide stance).
135kg Front Squat
Improve Deadlift- think my leg strength is limiting this. Target is 220kg and 200kg for reps. Very very close to the 200kg x 1 atm.
Maintain Bench- bench has improved quite a bit, relatively happy with it. Looking to try and get 160kg Bench though.
Drop some weight- aiming to weigh back under 100kg.

Train about 3 times a week and training sessions vary.
ChrisBarrIcon...20-06-2011 @ 22:54 
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Member 1543, 288 posts
SQ 175, BP 115, DL 210
500.0 kgs @ 92.5kgs UnEq
Good luck with your goals and welcome to the site. Your bench is crazy strong compared to your other numbers. However those other lifts will come up with time and good training.

Chris.
wjmxm21Icon...20-06-2011 @ 23:01 
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improvment is a MUST !!
Member 1407, 843 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Bench used to be a weakness of mine till i improved it. I narrowed my grip and trained a lot of heavy tricep movements. Flat, incline, flat closegrip, incline closegrip, pin presses, floor presses. I tried everything so happy it is paying off. Main focus is to improve my squatting though.
wjmxm21Icon...20-06-2011 @ 23:37 
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improvment is a MUST !!
Member 1407, 843 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Decided to hit Incline bench today- rotate between Flat and Incline usually.

Warm up with the bar
90kg x 2
100kg x 3
110kg x 3 (bit wobbly on the second rep, 3rd was a lot better)
120kg x 2
130kg x 1 PB Knew i could get it as i hit a 120kg end of bench session last week
132.5kg x 1 PB (This was tough)
110kg x 4 Felt light in the hands after the previous weight

Reckon i could of hit 135kg- wasn't going to risk it without a spotter though


Decided to do some Strict Overhead next

60kg x 6
80kg x 4 (failed the 5th at lockout, assume due to tiredness)
90kg x 2 New PB by 1 rep- feel like i can get 95kg for a new PB if i attempt it fresh
wjmxm21Icon...24-06-2011 @ 16:10 
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improvment is a MUST !!
Member 1407, 843 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Wednesday's Session

Was a quick one for work, and was rushing.

Front Squat

80kg x 2
90kg x2
100kg x 3
120kg x 2 (Could of got another but i was in a hurry to get some back squats done lol)

Narrow stance Back Squat

100kg x reps (can't remember how many)
120 x 3
140kg x 2 (almost screwed the 2nd rep as i was rushing through the sets and i think i messed up a bit with form when coming up- came up too straight after hitting depth.
WiegieboardIcon...24-06-2011 @ 16:26 
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as crimson as my last victims underclothing.....
Member 899, 11091 posts
SQ 170, BP 122.5, DL 190
482.5 kgs @ 101kgs UnEq
Awesome front squat to back squat ratio! You're really strong there.
wjmxm21Icon...25-06-2011 @ 06:46 
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improvment is a MUST !!
Member 1407, 843 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
I think i just neglected back squats as i wasn't that comfortable with them for ages. So hopefully with a bit of work now that i am comfortable with them, i can pile on the weight Grin
wjmxm21Icon...27-06-2011 @ 01:41 
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improvment is a MUST !!
Member 1407, 843 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Flat Bench

Warm up with bar
110kg x 6
122.5kg x 6
145kg x 4
150kg x 2

Close Grip
Warm up with 60kg
90kg x 3
110kg x 4
120kg x 4
125kg x 2

Then put on some sleeves to try out for a few sets to see how they felt. Didn't want to go too heavy.

90kg x few reps
120kg x few reps
wjmxm21Icon...28-06-2011 @ 01:29 
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improvment is a MUST !!
Member 1407, 843 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Narrow Stance Squat

Was going to up the weight today a bit, see what i could manage.

60kg- warmup
90kg x 3
120kg x 2
140kg x 1
145kg x 1
150kg x 1 PB (Pretty easy tbh, wasn't sure whether to go heavier today or next week)
130kg x 4- Easy Peasy

Definately going to up the reps and weight next week. Happy with the PB but there is more in there.

Decided to try some Rackpulls, never been a fan of them myself.

100kg for reps
140kg for reps
180kg x 2
200kg x 1

Noticed my grip is a bit s**tty, going to work on this with some heavy farmers.

Lightish stiff leg deadlift
100kg x 4
140kg x 4

Finished off with some close grip curls with the Olympic bar
60kg x 3
65kg x 3
70kg x 3
wjmxm21Icon...03-07-2011 @ 01:17 
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improvment is a MUST !!
Member 1407, 843 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Been off for a few days so yesterday got back on with the training.

Was going to rep out the 45kg and 47.5kg dumbells on seated press, but couldn't be bothered so decided to strict press instead. Knew there was a potential new PB in there.

Few sets of warmup with the bar
60kg for reps
80kg x 5
90kg x 3 Almost screwed the second rep, bar started to slow down and though i was going to fail, finished it though, 3rd rep was a lot better.
95kg x 2 PB Was hoping for 1, happy got 2, went for the 3rd and failed
100kg f f Decided to go for it, failed it twice half way up on both occasions.

Behind the neck standing strict press
Not really done many of these before

4-5 reps at 60kg and 70kg felt pretty comfortable, avoiding hitting my light on the ceiling was the hardest part lol

Close grip upright rows
60kg x 3
70kg x 3
70kg x 3

Then some work for rear and lateral delts, nothing too heavy.
ThingIcon...03-07-2011 @ 01:42 
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a large fingered spastic that demolishes plant
Member 89, 31822 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
well done on the squat PB
wjmxm21Icon...03-07-2011 @ 01:44 
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improvment is a MUST !!
Member 1407, 843 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Thing said:well done on the squat PB


Ta, just getting back into back squatting so hopefully a lot more PB's to come.
spam_upIcon...03-07-2011 @ 13:59 
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Glorious spam
Member 1563, 3961 posts
SQ 180, BP 130, DL 260
570.0 kgs @ 90kgs UnEq
nice strict pressing mate! i want that 100kg one day too, probably not as soon as you though Cool
wjmxm21Icon...09-07-2011 @ 02:38 
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improvment is a MUST !!
Member 1407, 843 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Mondays session

Speed Squats

5 sets of 60-70kg

Speed Deadlifts

Reps at 60kg
Reps at 100kg
Reps at 130kg
wjmxm21Icon...09-07-2011 @ 02:53 
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improvment is a MUST !!
Member 1407, 843 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Thursday

Flat Bench

Warm up with bar
110kg x 6
122.5kg x 6
145kg x 4
150kg x 2 Went for a third, failed due to pressing too high off chest/too close to face)
152.5kg x 1 PB Felt ok. Went for a 2nd rep, failed

Closegrip
90kg x few reps
110kg x 4
120kg x 3 Felt like i wasn't tight enough when benching, could of gone for a few more reps, didn't feel comfortable though so didn't push it.

Then went back to do some more bench
100kg for reps
120kg x 2
120kg x 2

120kg near the end started to feel heavier, i assume due to tiredness.

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