Nails Log
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| nails |  | ... | 04-11-2013 @ 13:30 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Monday 04th November 2013 --WARM UP-- DB Swings 10kg x 40 Reps Band Face Pulls x50 reps x50 reps Axle Complex 60kg Deadlift x 3 reps + BOR x 3 reps + Power Clean x 3 reps + Military Press x 3 reps + Squats x 3 reps + BTN Push Press x 1 rep --MAIN WORK-- Press 60kg x 5 reps 72.5kg x 5 reps 82.5kg x 3 reps 92.5kg x 1 rep --wobbled and nearly dropped it. 102.5kg x 1 rep --Looked like a three stage press since I was staggering back and forth and did it in three distinct parts. 112.5kg x 0 reps --Not far off at all. BOR --Done as a super set with the press. 60kg x 10 reps 72.5kg x 5 reps --Fell over a little on the last rep so it sort of 4/5 reps. 82.5kg x 5 reps 92.5kg x 5 reps Push Press 112.5kg x 1 rep 120kg x 1 rep --Not happy, lost balance and didn't hold it long enough 120kg x 1 rep 125kg x 1 rep --Smooth and easy 130kg x 0 reps 130kg x 0 reps 130kg x 0 reps 130kg x 0 reps Not sure what was up today, I maybe a little off on my lockout strength so I'm going to try and boost that somehow but may balance in general has not been right. I've walked into, tripped over an generally bashed myself on almost everything today. I don't feel ill but I'm not usually this clumsy. --EXTRA'S-- HSPU +20kg x 2 reps --PB by 1 rep +20kg x 2 reps --balance was all over the place, really don't know how I did the second rep. +20kg x 3 reps --PB by 1 rep +20kg x 2 reps --Exploding head syndrome on the last rep. 1xDB Z-Press 40kg x 4 reps (Each Side) 40kg x 3 reps (Each Side) 40kg x 3 reps (Each Side) 40kg x 3 reps (Each Side) 40kg x 3 reps (Each Side) --I did want a few sets of 5 but not a great deal of power left. Inverted Rows x 10 reps x 10 reps x 10 reps x 10 reps x 10 reps --I'm starting to really slow my decent on these, makes a huge difference. I'm going to make up a name for this next one since I've not idea what its called. I have a lighter DB in one hand and hold it isometrically in the top part of a lateral raise. Then with the other heavier DB I do lateral raises. Later Raise Crucifix Overload 10kg (Left) x 5 reps + 3kg (Right) 10kg (Right) x 5 reps + 3kg (Left) 10kg (Left) x 5 reps + 3kg (Right) 10kg (Right) x 5 reps + 3kg (Left) Nothing left now, shoulders feel like they have been punched repeatedly. | ||
| Oxman | | ... | 04-11-2013 @ 13:34 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Very nice session, the strength you have on those z dumbbell presses is awesome! With regards lockout - do you have any way of doing those standing lockouts I've been doing? Another idea though tough to set up would be reverse band standing strict press - something I would like to try. Alternatively maybe more of the strict work plus bands?? | ||
| nails | | ... | 04-11-2013 @ 13:45 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Very nice session, the strength you have on those z dumbbell presses is awesome! With regards lockout - do you have any way of doing those standing lockouts I've been doing? Another idea though tough to set up would be reverse band standing strict press - something I would like to try. Alternatively maybe more of the strict work plus bands?? Thanks mate, they've really helped my shoulder power, I can blast most things to at least top of my head level. It from that point that things go awry. I've been thinking along the same lines. The most doable would be the press against bands, I just need to get some more. Standing lockouts would be my preference as they are the closest to what I'm trying to achieve. Funny thing is I bet I'll get 130 with a sandbag before I get it with a bar. Here's idea that literally just occurred to me. Attached chains to the bar and dangle plates from the bottom. Have the plates come off the floor just before lockout. Sort of like bands I guess. | ||
| DrD | | ... | 04-11-2013 @ 13:51 |
 #IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | Great session there mate, nice mix of exercises. | ||
| Oxman | | ... | 04-11-2013 @ 13:52 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said: Thanks mate, they've really helped my shoulder power, I can blast most things to at least top of my head level. It from that point that things go awry. I've been thinking along the same lines. The most doable would be the press against bands, I just need to get some more. Standing lockouts would be my preference as they are the closest to what I'm trying to achieve. Funny thing is I bet I'll get 130 with a sandbag before I get it with a bar. Here's idea that literally just occurred to me. Attached chains to the bar and dangle plates from the bottom. Have the plates come off the floor just before lockout. Sort of like bands I guess. Now that is a good idea, like a weight releaser. Have you seen this post on chaos and pain: http://chaosandpain.blogspot.co.uk/2013/10/crazier-than-bag-of... Maybe something like that would work with overhead?? If you can't see it cos of a work thing its weight attached to the bar with bands. I think much of this weakness though can be overcome with speed work and just hammering the crap out of the triceps. I really think if you can sort the lockout you'll strict 115-120 and push press 140 before long. | ||
| nails | | ... | 04-11-2013 @ 13:58 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | DrD said:Great session there mate, nice mix of exercises. Thanks, I've noticed variety seems to work well for me. | ||
| nails | | ... | 04-11-2013 @ 14:08 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said: Now that is a good idea, like a weight releaser. Have you seen this post on chaos and pain: http://chaosandpain.blogspot.co.uk/2013/10/crazier-than-bag-of... Maybe something like that would work with overhead?? If you can't see it cos of a work thing its weight attached to the bar with bands. I think much of this weakness though can be overcome with speed work and just hammering the crap out of the triceps. I really think if you can sort the lockout you'll strict 115-120 and push press 140 before long. Don't worry about the work thing, I'm part of the team that makes the rules  . Above the law. Much like you I need to find my own golden goose and beat the s**t out of it. Experiments will begin very shortly. Like you say a 140 push press should very well be there. Speed work you say... http://www.beastskills.com/clapping-handstand-pushups/ maybe one day.  | ||
| nails | | ... | 04-11-2013 @ 16:40 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Just found out all my old training buddies are coming back. It will have gone from me on my tod last week to 4 of us this week. Adds a bit of competition. | ||
| Oxman | | ... | 04-11-2013 @ 17:00 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | nails said:Just found out all my old training buddies are coming back. It will have gone from me on my tod last week to 4 of us this week. Adds a bit of competition. NICE! That'll have you progressing faster no doubt! Those handstand claps are ridiculous! Must be insanely tough! | ||
| nails | | ... | 04-11-2013 @ 17:05 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said: NICE! That'll have you progressing faster no doubt! Those handstand claps are ridiculous! Must be insanely tough! Ha I'm more worried they'll get in my way. It will be fun though, initially they're having a comp for a 100kg bench, 80kg press, 150kg squat and 200kg deadlift. I've been excluded from this for some reason, think it was when I asked how many reps  .Yes, yes they are. One day would be nice but that can live in fantasy land for now. | ||
| nails | | ... | 04-11-2013 @ 17:09 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Just had a go at the one arm supports on here http://www.dragondoor.com/articles/how-to-excel-at-one-arm-bod... Man those are tough, I only got to about 90% incline (I have balance issue at 100%) and held a 10kg DB form 10 seconds each side. My arms and shoulders now feel like jelly and that was just one set. Nice little finisher I've found here. | ||
| stephen9069 | | ... | 04-11-2013 @ 18:57 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Strong work mate you got 130kg there when your on a good day surely mate, maybe your balance is slightly off because your spending a lot of time upside down lol | ||
| nails | | ... | 04-11-2013 @ 19:43 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:Strong work mate you got 130kg there when your on a good day surely mate, maybe your balance is slightly off because your spending a lot of time upside down lol Ha ha thanks mate. As the day wore on things got better but I just not been on top form today. Sore throat has reared its head now so seems like a cold, meh I'll get over it. | ||
| taz | | ... | 04-11-2013 @ 20:05 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Nice session mate, good variety. The DB Z presses are very impressive! Close 112.5kg strict is good going, get that and the 130 push press next time would be great!  | ||
| nails | | ... | 05-11-2013 @ 05:33 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | taz said:Nice session mate, good variety. The DB Z presses are very impressive! Close 112.5kg strict is good going, get that and the 130 push press next time would be great! Thanks Taz, it certainly made me feel worked. Both of those lifts are right on the edge, on a good day they will go. DB z-press is such a big power builder for my strict (and pressing in general), when that goes up my strict always follows. Sets of 5 is the next goal. | ||
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