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ChrisBarr | ... | 19-06-2011 @ 23:12 | |
Member 1543, 288 posts SQ 175, BP 115, DL 210500.0 kgs @ 92.5kgs UnEq | Good lifting today. A PB is a PB. Here is the lifts. You sink the squats far too deep. | ||
Wiegieboard | ... | 19-06-2011 @ 23:32 | |
as crimson as my last victims underclothing..... Member 899, 11329 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | good videos. Throwing your head and shoulders back on the squat did what it was really supposed to. good job! | ||
nick | ... | 19-06-2011 @ 23:47 | |
finally got a tagline Member 1190, 2812 posts SQ 300, BP 200, DL 350850.0 kgs @ 105kgs UnEq | what was wrong with second pull??? | ||
IrishMarc | ... | 20-06-2011 @ 07:20 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Post Edited: 20.06.2011 @ 07:21 AM by IrishMarc nick said:what was wrong with second pull??? This it looks fine...? | ||
IrishMarc | ... | 20-06-2011 @ 07:29 | |
no really Irish Member 1196, 5908 posts SQ 312, BP 230, DL 320862.0 kgs @ 114kgs UnEq | Post Edited: 20.06.2011 @ 07:30 AM by IrishMarc likesadeadkf said: Yeh this sounds like a solid plan which i might give a go. Im not set on sets and reps etc so if there was something else you think would be better feel free to suggest. For the past wee while ive always done close grip on my second bench day but you think it would be more worthwhile benching with my comp grip twice a week? Oh and the squat was with knee wraps so still got a long way to go. Close grip bench press is a decent exercise and one I have used in the past but I have seen the best utility in my training using bench press and gaining rep PBs. I would try the sets x reps for a while that sort of approach was good for 20-25kg to me in 2-3 months in 2009. I am using a more straight forward pyramiding approach at the minute looking to hit a reps PB in 3 ranges once a week. I have also taken to training shoulders on my second day and this is working quite well at the minute. The slingshot looks like a really good exercise specific tricep exercise and so I would use it as my preference for working my lock out. | ||
tryst | ... | 20-06-2011 @ 07:58 | |
Member 1819, 409 posts SQ 182.5, BP 150, DL 220552.5 kgs @ 89kgs UnEq | yeah your 2nd dead looked smooth enough and fully locked out???? Im off on hols nxt wk, when i back benching i start 6x6, try n build up to pb on that for a few wks before going for trebles, doubles then hopefully a new single max, dunno if best way to go about it but has worked for me! | ||
andyclegg | ... | 20-06-2011 @ 13:21 | |
Member 1274, 142 posts SQ 192.5, BP 147.5, DL 222.5562.5 kgs @ 74kgs Eq | Neil, Good performance - and as others have said a PB total with a few failed lifts shows your still moving in the right direction. Squats - its easy to get thrown off the line when using wraps without a supersuit, you sorted that out on the third attempt. Just keep training with heavy ones and things will keep progressing. Practice putting your wraps on so they are even and done in good time. Bench - no real problem. I'd totally agree with what Marc is saying about assistance - get some volume in your training (I gave Allen a bench routine - he's probably thrown it in the bin) and strong shoulders are very useful. Deadlifts - second attempt was marginal (i.e. might have been given it with a different ref). Did you ask why it was failed - I guess lockout / knees slightly bent. Looked like you had it then went a bit soft in the knee - maybe you were starting to loose the grip. Do practice a strong, solid lock out on each rep, as this will be there the next time you max out in comp. Andy | ||
likesadeadkf | ... | 20-06-2011 @ 14:57 | |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | nick said:what was wrong with second pull??? It looks better from this angle i think but as the grip went as andy said my knees softened a bit. Not a strength issue so will have it sorted for my next comp. IrishMarc said: Close grip bench press is a decent exercise and one I have used in the past but I have seen the best utility in my training using bench press and gaining rep PBs. I would try the sets x reps for a while that sort of approach was good for 20-25kg to me in 2-3 months in 2009. I am using a more straight forward pyramiding approach at the minute looking to hit a reps PB in 3 ranges once a week. I have also taken to training shoulders on my second day and this is working quite well at the minute. The slingshot looks like a really good exercise specific tricep exercise and so I would use it as my preference for working my lock out. tryst said:yeah your 2nd dead looked smooth enough and fully locked out???? Im off on hols nxt wk, when i back benching i start 6x6, try n build up to pb on that for a few wks before going for trebles, doubles then hopefully a new single max, dunno if best way to go about it but has worked for me! Sounds good. I think ill give what you suggested a go as i havent really followed a routine for bench which might explain why its been slow to progress. I think i need to add in a bit more shoulder work aswell so will probably do this twice a week from now on. Burns gyms got a viking press thing which looks like good fun so will maybe mix that in as well as strict press stuff. So you reckon something like the following would be alright with the main excercises increasing in weight each week? : Day 1 - Comp Bench - 3 x 5, then Push Press - 3 x 8, Some sort of tricep excercise and upper back work Day 2 - Strict Press 3 x 5, then slingshot bench 5 x 3, Some sort of tricep excercise and upper back work Cheers for the advice guys andyclegg said:Neil, Good performance - and as others have said a PB total with a few failed lifts shows your still moving in the right direction. Squats - its easy to get thrown off the line when using wraps without a supersuit, you sorted that out on the third attempt. Just keep training with heavy ones and things will keep progressing. Practice putting your wraps on so they are even and done in good time. Bench - no real problem. I'd totally agree with what Marc is saying about assistance - get some volume in your training (I gave Allen a bench routine - he's probably thrown it in the bin) and strong shoulders are very useful. Deadlifts - second attempt was marginal (i.e. might have been given it with a different ref). Did you ask why it was failed - I guess lockout / knees slightly bent. Looked like you had it then went a bit soft in the knee - maybe you were starting to loose the grip. Do practice a strong, solid lock out on each rep, as this will be there the next time you max out in comp. Andy Yeh id agree with all that really. Knee wraps definately werent even and probably should have had a bit more practice in them to really get the full benefit. Looking forward to getting back to training now. | ||
likesadeadkf | Bench | 20-06-2011 @ 20:41 | |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Wasnt sure whether to bench or squat tonight but my legs were feeling a bit stiff so opted for benching. Bench Bar x lots 40kgs x lots 60kgs x 10 80kgs x 5 100kgs x 3 110kgs x 5 110kgs x 5 - shoulder was feeling weird so stopped Viking Press + 15kgs x 8 + 30kgs x 8 + 45kgs x 5 + 60kgs x 5 = Push Press Did some shoulder dislocations and then left it there. In hindsight i probably should have skipped training today. My left pec/shoulder felt crappy after about 80kgs and just got worse as i went on. Think yesterday took a little more out of me than i thought. Ill maybe go in on wednesday but see how im feeling. | ||
likesadeadkf | Conditioning | 22-06-2011 @ 23:10 | |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Post Edited: 22.06.2011 @ 23:11 PM by likesadeadkf Did some kettlebelling tonight with the kettlebells i got for my birthday. Havent really used them since.2x 12kg Kettlebells Stiff Legged Deadlifts x 20 Bottoms Up Press x 10 Snatches x 10 Rows x 10 Swings x 10 Did some other random stuff which included snatches with the 20kg kettlebell, shoulder mobility work and went for a short run afterwards. Also did some foam rolling and tried a baseball for the glutes which seems to work a bit better than the foam roller. Still not found anything that gets my hamstrings particularly well. Plan to do some squats tommorow. | ||
Wiegieboard | ... | 22-06-2011 @ 23:30 | |
as crimson as my last victims underclothing..... Member 899, 11329 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | How was the shoulder feeling today? I end up just using my hands on hamstrings, digging my fingers into the sore bits. Good bit of conditioning there! | ||
likesadeadkf | ... | 22-06-2011 @ 23:34 | |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Wiegieboard said:How was the shoulder feeling today? I end up just using my hands on hamstrings, digging my fingers into the sore bits. Good bit of conditioning there! The shoulder feels fine although when i was doing shoulder dislocations with a broom handle(rake) i could feel my left shoulder a bit tighter than the right. Dont think its anything serious though and just needs a bit of rest and some stretching. Ill maybe do some bench on friday but might do some strict press and dips instead. Conditioning wasnt anything intense but felt alot better for doing something. Also can tell i havent ran in a while. Probably about 10kgs heavier than the last time i did which makes a difference haha | ||
Wiegieboard | ... | 22-06-2011 @ 23:42 | |
as crimson as my last victims underclothing..... Member 899, 11329 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | The extra weight makes one hell of a difference doesn't it haha. Running at 15 stone feels twice as hard as it does at 14 stone. | ||
likesadeadkf | Squats | 23-06-2011 @ 15:57 | |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Squats Bar x lots 40kgs x lots 60kgs x 8 80kgs x 5 100kgs x 5 120kgs x 5 - Belt on 140kgs x 3 160kgs x 5 - Loose wraps on 160kgs x 5 Farmers Holds - (Handles about 10kgs I think) +40kgs +60kgs +60kgs Decent session. Squats were very easy and the weights all felt pretty light. Back still feels a bit dodgy so hoping some foam rolling and work on the baseball will help. The holds weren't very heavy but I'm going to ease myself into things and build up. | ||
likesadeadkf | Golf | 23-06-2011 @ 22:27 | |
Member 1384, 483 posts SQ 210, BP 140, DL 275625.0 kgs @ 97kgs UnEq | Post Edited: 23.06.2011 @ 22:27 PM by likesadeadkf Played 9 holes tonight for the first time in about a year or so and for about the 4th time since i went to uni. Lost 3 balls Got a par Got a birdie Feel better for the walking but im pretty crap after all this time off. Cant really hit any further either which is a bit annoying haha | ||
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