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| nails |  | ... | 09-08-2017 @ 08:46 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Wednesday 9th August 2017 Feeling a bit beaten up today, lower back doesn't like me and I'm a just a bit creaky. I took an extended warm up ~25min of moving about and getting my blood flowing. Very random stuff but lots of very light pressing and rowing. I felt much better after. I need to plan for this if it's going to be a regular thing after deads. It's not a problem but I don't want to limit my training time being "old". A1 1xDB Rows 40kg x 10 reps (Each Side) 50kg x 10 reps (Each Side) 70kg x 5 reps (Each Side) 70kg x 5 reps (Each Side) --Kroc Rows 70kg x 10 reps (Each Side) --Better than last time, no pauses, just straight reps. A2 Close Grip Bench Press bar x 10 reps 60kg x 5 reps 80kg x 5 reps 100kg x 5 reps --Need to put a band around my bench to stop me slipping, clearly getting some good leg drive now. 120kg x 5 reps 120kg x 5 reps --No time for the last set due to the extended warm up. These all felt very good. A3 Toes to bar -- Slow rhythm x 5 reps x 5 reps x 4 reps x 4 reps x 4 reps Bench form was much better today, I felt like my head was going to explode which in my mind is a good thing. I still feel my upper body and shoulder girdle could be tighter though. This is what I need to work on. Massive improvements today though. | ||
| taz | | ... | 09-08-2017 @ 12:32 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Bloody good squatting mate and rowing is going great. Like the no reps left behind on the deadlifts, at the end of the day it's those reps that could make the difference. | ||
| nails | | ... | 09-08-2017 @ 12:48 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | taz said:Bloody good squatting mate and rowing is going great. Like the no reps left behind on the deadlifts, at the end of the day it's those reps that could make the difference. Cheers Taz, squats are pretty close to the best they have ever been. I think the assistance work it hitting my weaknesses nicely. There has also been the odd form tweak which has certainly helped. I've got a few rep goals in my head, nothing crazy but they will certainly require work. Ideally I'd like to be able to hit 230 as a daily max any day of the week. My lower back isn't thanking me for picking up those reps but I think that's exactly what I need. Deadlift volume is about right, if I miss a rep I need to pick it up again at the end. Ok the sets themselves would be what I wanted but the total volume will be the same and thus act as damage limitation. | ||
| Oxman | | ... | 09-08-2017 @ 16:07 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Damn your rowing is impressive and even more so when you realise you don't use straps!  | ||
| stephen9069 | | ... | 09-08-2017 @ 19:56 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Mate you are looking strong all the numbers your lifting are impressive | ||
| nails | | ... | 10-08-2017 @ 09:04 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Damn your rowing is impressive and even more so when you realise you don't use straps! Cheers mate. The funny thing is I didn't realise I had a strong grip until I went to Hercules gym on Colchester. It was only when I saw I could hold my own against a heavyweight strong man that I started believing. Since then I've made en effort to maximise my grip whenever I can. It's strangle really since I have tiny rat claw hands, big palms and stubby fingers. My forearms are quite large though and I never train them, that must be a result of grip strength. | ||
| nails | | ... | 10-08-2017 @ 09:09 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:Mate you are looking strong all the numbers your lifting are impressive Thanks mate, well I've got a bit of a poverty bench going on but I can live with that. I've never enjoyed bench but I would be remiss not to train it. | ||
| nails | | ... | 10-08-2017 @ 09:25 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Thursday 10th August 2017 Still feeling the effects of dead, that and fighting a man who was clearly half cyborg half ninja. A very good learning experience but to say he went 100% all the time is an understatement. He pushed me far beyond my comfort zone and taught me that no matter how hard I though I was training before there is always more to give. Although today I can feel my body wanting the payment for those cheques I was cashing last night. The interest rate is horrendous. Landmine Lateral Raises 5kg x 8 reps (Each Side) 5kg x 8 reps (Each Side) 5kg x 5 reps (Each Side) --had to cut the reps 5kg x 5 reps (Each Side) 5kg x 5 reps (Each Side) A1 Big Band Assisted Nordic Curls x 5 reps x 7 reps x 8 reps --The pain, I'm just plain bad at these and without assistance I would fail miserably. Stronger hamstrings can only be a good thing. Needed to call it day at this point, I over did it as it is. I think a 3x3 at the start of evert session will be good for a few weeks. A2 Squat 60kg x 5 reps 100kg x 5 reps 120kg x 5 reps 160kg x 3 reps --Hammies starting to give out already, I worked them too hard, damn. --Belt on 190kg x 3 reps --Damn, damn, damn, damn , damn. Shot my bolt too early and screwed my squats. I started deloading the bar then got super pissed off and had a word with myself. 195kg x 5 reps --PB, new 5rm by 5kg. Hamstring were shaking all over the place and the last rep was right on the limit. This set was fuelled by pure anger and hatred. Wished I'd recorded it though. A3 Sledgehammer Swings x 5 reps (Each Side) x 5 reps (Each Side) x 5 reps (Each Side) --Stopped here to preserve energy for squats A4 Barbell Curls 35kg x 5 reps 35kg x 5 reps 35kg x 5 reps 35kg x 5 reps 35kg x 5 reps --getting better, less laughable now. | ||
| stephen9069 | | ... | 10-08-2017 @ 19:38 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | They look awful i would say i might give them a try but that would be a lie lol plus im not sure i completely trust my bands to hold me. Again another strong session especially considering how beat up your feeling | ||
| nails | | ... | 11-08-2017 @ 09:04 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:They look awful i would say i might give them a try but that would be a lie lol plus im not sure i completely trust my bands to hold me. Again another strong session especially considering how beat up your feeling Well if you weren't sold before let me entice you with killer DOMS and constant cramping. Come on admit it you're jealous, who doesn't enjoy a good old hamstring cramp. I've just ordered some new bands as one of my medium bands snapped a few weeks ago, thinking about progression already. Talk about glutton for punishment. | ||
| nails | | ... | 11-08-2017 @ 09:15 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Friday 11th August 2017 As mentioned above my hamstring are in absolute bits today. The DOMS is agony particularly when using stairs, driving, getting in and out of the car, walking, sitting, breathing. Anything that doesn't involve laying completely still. Most movements also cause cramp as well which is extra fun. I think it's safe to say I hit my hamstring and hit them hard. This tells me how dominant my quads really are, they must bully nearly everything I do. Getting this extra work in and bringing up the weak areas can only be a good thing. A1 Landmine Press 20kg x 10 reps (Each Side) 20kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) A2 Meadow Rows 20kg x 10 reps (Each Side) 20kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) B1 Dips x 5 reps x 5 reps x 5 reps x 5 reps x 5 reps B2 Chin Ups x 5 reps x 5 reps x 5 reps x 5 reps x 5 reps Nothing special with the chins and dips. Today is the first session of this nature so I kept the volume low although the entire point of this session is to add volume. I will build that up over time but too much too soon will likely lead to injury. My aim is 5 sets of 15 reps on dips and 5 sets of 10 reps on chin ups. Once I hit those goals I can assess how useful this is and what sort of carry over I get to my main lifts. | ||
| nails | | ... | 11-08-2017 @ 13:43 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Lunch time Weighted walking 2 miles with 12.5kg weighted vest. I did this yesterday as well but I didn't log it. Weighed myself this morning and I'm 16st on the nose. I'm also half an inch smaller around the waist. That's a total of 3 inches lost off my waist since I started adding in conditioning circuits and what not. My leanest area is circa 1 inch narrower than my fattest, certainly the leanest I've been in some time. | ||
| stephen9069 | | ... | 11-08-2017 @ 20:14 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | you made those chin ups look easy mate i reckon you will probably have to add weight to them in a couple weeks and same with dips. | ||
| nails |  | ... | 11-08-2017 @ 22:55 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:you made those chin ups look easy mate i reckon you will probably have to add weight to them in a couple weeks and same with dips. I think you're right mate, my first goal is the volume. Depending on how that goes I'll add weight after. I wonder if bands would work, overload the end range. | ||
| nails | | ... | 14-08-2017 @ 09:36 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 14.08.2017 @ 09:36 AM by nails Monday 14th August 2017Landmine Lateral Raises 5kg x 5 reps (Each Side) 5kg x 5 reps (Each Side) 5kg x 5 reps (Each Side) 5kg x 5 reps (Each Side) 5kg x 5 reps (Each Side) A1 Trap Bar Rows bar x 10 reps 65kg x 10 reps 95kg x 10 reps 115kg x 5 reps 125kg x 5 reps 125kg x 5 reps A2 Press bar x 10 reps 60kg x 15 reps 70kg x 5 reps 82.5kg x 3 reps 82.5kg x 3 reps 82.5kg x 3 reps --All easy, all went up level and that's what I'm after A3 Kneeling Rollouts x 13 reps x 12 reps x 12 reps x 12 reps x 12 reps A4 Trap Bar Farmers Walk bar x 5m + 5m 65kg x 5m + 5m 95kg x 5m + 5m 115kg x 5m + 5m 125kg x 5m + 5m B1 Dead Start, Reverse Band Incline Press 100kg x 5 reps 120kg x 5 reps 120kg x 5 reps --I much prefer these to the standard version. They force me to be explosive or I'll miss the rep. The band takes off ~25kg from the bottom. B2 Meadows Rows 20kg x 10 reps (Each Side) 25kg x 10 reps (Each Side) 30kg x 10 reps (Each Side) --All these reps seemed easier today | ||
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