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Keeping me accountable

ranathari		...	07-03-2011 @ 10:39
sumo ?? no ! no ! Member 1399, 557 posts	07/03/11 ME Upper CGBP - 3x100kg Deficit push-ups - 12xBW, 12xBW, 9xBW BB row/rear delt fly superset - 8x70kg/12x5kg, 8x70kg/12x5kg. 8x70kg/8x5kg Curls 3x10x10kg Bit of a crappy session in general this morning, think I'm just getting worn down by sitting on my arse revising all day. Was hoping for more reps on both CGBP and push-ups today but I'll just have to have a pop next week instead.

ranathari		...	09-03-2011 @ 15:42
sumo ?? no ! no ! Member 1399, 557 posts	09/03/11 ME Lower Trap bar deadlift - 1x5x175kg Bulgarian split squats - 3x8x15kg (per hand) Romanian deadlifts - 3x10x105kg Crippling lower back pump - 1x60 minutes

ranathari		...	11-03-2011 @ 15:08
sumo ?? no ! no ! Member 1399, 557 posts	11/03/11 RE Upper DB Incline press - 4x12x22.5kg Pull-ups supersetted with BB rear delt rows - 4xBW/18x20kg, 3xBW/16x20kg, 2xBW/13x20kg, 1xBW/12x20kg One arm lateral raises - 4x12x2.5kg EZ curls 13x15kg, 11x15kg, 10x15kg Fat DB hold 3xALAP Finally found a way to avoid forearm pain during EZ/BB curls by wrapping my wrists and running the wraps up into my palm as tightly as possible. It's so tight that it pulls my fingers into a claw shape and I can't straighten them but, hey, pain-free curls!

ranathari		...	12-03-2011 @ 09:26
sumo ?? no ! no ! Member 1399, 557 posts	Right, I've put my name down for the novices competition at London's Strongest Man in August, time to train towards that!

SMed		...	12-03-2011 @ 09:33
a splendid chap, unlike some bitches on here Member 1670, 1705 posts SQ 190, BP 112.5, DL 220 522.5 kgs @ 89.5kgs UnEq	Sweet! When do jobs start again though?

ranathari		...	12-03-2011 @ 09:38
sumo ?? no ! no ! Member 1399, 557 posts	Yeah, first week of August. I've got a month of shadowing in June so I'll badger HR then to see if I can avoid being rostered for that weekend, otherwise I'll try to swap shifts with one of the other F1s.

ranathari		...	13-03-2011 @ 17:12
sumo ?? no ! no ! Member 1399, 557 posts	13/03/11 DE Lower Power clean 5x3x80kg Nice and fast. Going to just do the main lifts for each session for the next few weeks, no accessory work until exams are over.

Thing		...	13-03-2011 @ 18:58
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	you seem to be doing well with the west side stuff.

ranathari		...	14-03-2011 @ 10:04
sumo ?? no ! no ! Member 1399, 557 posts	Thing said:you seem to be doing well with the west side stuff. I think Louie Simmons would have issues with people calling WS4SB "westside"! Early days yet, we'll see how I've gotten on in a few months time.

ranathari		...	14-03-2011 @ 10:04
sumo ?? no ! no ! Member 1399, 557 posts	14/03/11 ME Upper CGBP 3x101kg

ranathari		...	16-03-2011 @ 13:10
sumo ?? no ! no ! Member 1399, 557 posts	16/03/11 ME Lower Reverse band deadlift 3x5x230kg Band deadlift 1x5x100kg Couldn't be bothered to do a proper workout today so I just faffed around with the average/green bands I got the other day. For the reverse band DLs, they were taking 80kg off the floor and 60kg from a few inches below the knee, not sure how much they took off at lockout. Only stopped at 230kg because I ran out of room on the bar for more plates! Don't think I'll be doing this again, it didn't really seem to be as difficult as regular deadlifts or make me feel like I was having to work for it. Doing band deadlifts where I stood on the band was a lot harder - was struggling to lock out 100kg with this set-up, really had to focus on exploding off the floor so I might work those in when I get back to training properly.

ranathari		...	18-03-2011 @ 19:02
sumo ?? no ! no ! Member 1399, 557 posts	18/03/11 Reverse band CGBP - worked up to 150kg 1RM.

dr_hazbun		...	21-03-2011 @ 22:24
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250 635.0 kgs @ 90kgs Eq	I've done reverse band stuff with the greens before. Good fun but of dubious training benefit for the beginner/intermediate powerlifter imo. I think adding band resistance is more productive exercise. It works well on the bench press and is pretty good on deads. Careful with it though. Overdoing it esp on bench can be harsh on the shoulders.

ranathari		...	22-03-2011 @ 19:17
sumo ?? no ! no ! Member 1399, 557 posts	I agree on reverse band stuff being dodgy - I can bench 1x3x100kg without bands but 3x10x100kg with bands, so it's obviously bypassing a major weak point. I'll just be cheating myself if I don't focus on improving that weak point to bring everything up, so back to normal lifting and saving the bands for pull-up assistance like originally planned.

dr_hazbun		...	22-03-2011 @ 20:11
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250 635.0 kgs @ 90kgs Eq	ranathari said:I agree on reverse band stuff being dodgy - I can bench 1x3x100kg without bands but 3x10x100kg with bands, so it's obviously bypassing a major weak point. I'll just be cheating myself if I don't focus on improving that weak point to bring everything up, so back to normal lifting and saving the bands for pull-up assistance like originally planned. I've benched 182.5kg without a bench shirt using a reversed green band set-up. The bands accelerate you through that sticking point so quickly that any lockout work you think you're getting is massively reduced by the slingshot effect. The boards are far superior for lockout work imo.

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