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I Must Improve

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DomRedshawIcon...12-10-2011 @ 20:52 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
627.0 kgs @ 88kgs UnEq
some strong numbers in here mate. if u have doubts about ur squat technique maybe try n get a video up n ask for advice ?
wjmxm21Icon...12-10-2011 @ 21:19 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
DomRedshaw said:some strong numbers in here mate. if u have doubts about ur squat technique maybe try n get a video up n ask for advice ?


Aye going to start videoing a lot of my lifts when i get a new camera sorted, it will definately help with analysing my form on my lifts. Happy my Squats going in the right direction though- a lot more comfortable with them.

Still not sure my training has much structure though Confused
wjmxm21Icon...19-10-2011 @ 04:03 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Pin press 2-3 inches off chest

110kg x 6
122.5kg x 6
150kg x 1

Close Grip
60kg for reps
90kg for a few
110kg x 5/6
120kg x 3
130 x 2 3rd rep was a fail. Should of had that tbh, failed near the lockout, should of grinded it out.

Today

Strict Press
60kg for reps
90kg x 2
102.5kg x f x f Wasn't going to go for it today tbh as id knew id fail it-lack of food, booze and ill.
82.5kg x 4
82.5kg x 5 5th rep was a grinder

Bench
60kg for reps
100kg for a few
105kg x 3
105kg x 3
105kg x 3
105kg x 3
105kg x 3

Easy benching tbh, up to 110kg next week for 5 sets of 3.

Decided i'm switching to a 3 x 3 then on to 3 x 5, and eventually on to 5 x 5 for my main lifts as i plan on cutting a bit of fat. Just need to find out which weight to do, so going to continue to build the weight up.

Going to go for a new 1 RM on the Squat and Possibly the Deadlift in the next few weeks, as i feel they are both stronger than what have i done so far, just been chickening out of going for it atm lol. Then do the same as the bench. and drop the weight down and do more sets and reps.
wjmxm21Icon...20-10-2011 @ 05:33 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Post Edited: 24.11.2011 @ 03:26 AM by wjmxm21
Back Squat

Up to 150kg x 3 x 3. First set was hard, 2 and 3rd got a lot more comfortable.



Then tried some Zercher Squats

Finished off with some sets of stiff leg deadlift
wjmxm21Icon...25-10-2011 @ 07:00 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Incline
Warmup with the bar
60kg for reps for a couple of sets
90kg x 3
90kg x 3
100kg x 3
110kg x 3
110kg x 3
110kg x 3

Bench
Warm up with 60kg
80kg x 3
100kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3

Easy again

Up to 115kg x 3 x 5 next week

Then a bit of technique training with log
wjmxm21Icon...31-10-2011 @ 00:18 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Close grip

Couple of sets warm up with the bar
60kg x few reps. Felt weird, slight pain in elbow. Thought just needed to warm up a bit more
Couple of sets at 90kg
110kg x 2- Now this felt awkward. Felt a lot heavier and the pain was still there.Hence only getting a few reps. Felt awkward pressing and just generally holding the bar.
120kg x 2 Pain still here and feels a lot heavier/i feel weaker
130kg x fail. Head wasn't there, tricep/elbow not feeling right.

Definately done something to my tricep hence the s**t sets, the pain even when holding the bar at lockout position.

Tried to do some bench to just see if it was affecting closegrip. Iced my tricep beforehand
60kg- Pain itense even holding bar, and when pressing
80kg- gave up here after 1 rep

Too much pain even when holding the bar, around the elbow area is boiling, inflammed? Definately done something to my elbow/tricep. Great Unhappy
wjmxm21Icon...31-10-2011 @ 21:31 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Back Squat

Warm up with the bar
60kg for reps
90kg for a few
100kg for a few
120kg x 1
140kg x 1
150kg x 1
170kg x 1 PB Though i was going to faint half way up but managed to dig it out.

15" Deadlifts- never done these before

60kg for a few
100kg for a few
140kg x 2
180kg x 2
200kg x 2 Definately at least a few more reps in there
wjmxm21Icon...05-11-2011 @ 03:05 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Bench
Worked up to :
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

Up to 120 x 3 x 5 next week (elbows permitting)

120 x 3
120 x 5

Then some lightish Incline

Elbow still giving me grief, better than it was. Think it could be the joints so going to chuck in some fish oils and glucosamine to see if it helps.

Got some sleeves hanging around so benching with these might be the next option if it doesn't subside.
wjmxm21Icon...12-11-2011 @ 10:05 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Tuesday

Messing around with log
log 1 clean 1 press
60kg 1 clean 1 press
80kg 1 clean 1 x fail Eh??
80kg 1 clean 1 Press. Easy press tbh

Cleans were hard, need a lot of work



Friday

Squat

Warmup with the bar
60kg x 3
90kg x 3
100kg x 3
120kg x 5
130kg x 5
130kg x 5
130kg x 5

15" Deadlifts

60kg warmup
100kg x a few reps
140kg x 1
180kg x 1
210kg x 1
220kg x 1 Locking it out was hard, still a weakness there
wjmxm21Icon...16-11-2011 @ 23:17 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Sunday

Warm up with bar

Pin press 2-3 inches off chest

110 x 6
122.5 x 6
150 x 1- easy

Close grip

60 for reps
90 x 3
110 x 5
120 x 3
125 x 2 Could of gone for the third but decided to rack it

Incline

60 for reps
100 x 5
110 x 3
wjmxm21Icon...19-11-2011 @ 20:31 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Thursday

Barbell Rows

60 for reps
80 x 3
80 x 3
100 x 5
110 x 5
110 x 5
120 x 3

Then some curls lol

Today

Strict Press

Warm up with bar
60 x 3
80 x 3
80 x 6
82.5 x 3

Bench

Bar Warm up
60 for reps
100 x 3
110 x 3
120 x 3
120 x 3
120 x 3
120 x 3
120 x 3
125 x 4
wjmxm21Icon...23-11-2011 @ 01:55 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Post Edited: 24.11.2011 @ 02:44 AM by wjmxm21
Monday

15" Deadlifts

60 for reps
100 for reps
140 x 5
180 x 5
180 x 5
180 x 5

Last set of 180 x 5 below. Rotated it in VLC yet it is still upside down when uploaded, ahwell.

wjmxm21Icon...25-11-2011 @ 02:14 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Bench

Warm up with bar x 2 sets
60 x 3
100 x 3
120 x 3
125 x 3 3rd rep was sloppy
125 x 3 Much better
125 x 3
125 x 2 3rd rep x f
125 x 3 Much better
125 x 3
125 x 1 2nd rep x f

Then some rear delt and ab work to finish off
wjmxm21Icon...30-11-2011 @ 19:49 
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improvment is a MUST !!
Member 1407, 972 posts
SQ 190, BP 160, DL 250
600.0 kgs @ 92kgs UnEq
Yesterday

Squat

Bar warmup
60 x 5
80 x 5
100 x 5
120 x 5
120 x 5

15" Deadlifts

Up to 185 x 5

Today

Incline bench

Bar warmup
60 for reps
80 x 3
100 x 4
100 x 4
110 x 2

Closegrip
60 x 3
90 x 3
110 x 4
120 x 2
120 x 2

Log Press (12.8" log)

Tried out the squat clean that was recommended, felt much more comfortable cleaning it, be a lot better once i've had more practice.

40kg-1 clean and 1 press
60kg- 1 clean 1 press
80kg- 1 clean 1 press
90kg- 1 clean 1 press

New routine as of Monday- 5,3,1

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