Now things are getting interesting...............
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| jamspastic |  | ... | 07-03-2010 @ 08:32 |
 just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Sunday am More sled pulling fun. I say fun today because the grass was frozen witch made the sled feel light as air, and i didn't see a single person or have any anoying comments! Great! Managed 10 runs (5 foward,5backward) pulling must faster than i usually do and without retsting inbetween each run. Off to do grip training now. | ||
| jamspastic | | ... | 09-03-2010 @ 09:18 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Sunday morning....more grip training. Nothing special. Lots of sets with c.o.c#1 and 1.5, some plate pinching and hub pickups. Monday 8/3/10 Weighted dips b.w x 10 +20kg x 8 +32.5kg x 4 +45kg x 2 +60kg x 5 x 3 sets Pleased with these, may go up half a kg per week and aim to get 65x5x3 now. Low incline dumbbell press 20kg x 10 41kg x 8 x 3 sets Lat flyes 11kg x 11 x 3 sets Overhead tricep dumbbell extentions 20kg x 10 30kg x 10 x 3 sets Not feeling these yet, uncomfortabl and awkard to get into position. Leg raises 2 sets of 16 reps Hard! Neck work x lots. Good ses, but the dips really took it out of me and i felt f%&ked when i went back to work. It's no wonder there called the upper body squat! | ||
| jamspastic | | ... | 11-03-2010 @ 12:25 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Wednesday 10/3/10 3.5" deficit deadlifts 60kg x 10 100kg x 6 150kg x 3 190kg x 1 210kg x 5x2 sets Back squats Bar x 10 60kg x 8 100kg x 6 125kg x 4 144kg x 10x2 sets Weighted pullups B.W x 8 +15kg x 5 +25kg x 2 +35kg x 6x2 sets 2"thick bar curls Bar x 10 30kg x 8 35kg x 8 40kg x 8 42.5kg x 8 Calf raises 30kg x 15 50kg x 15 85kg x 17 85kg x 17 Nothing special, deads getting a little tougher now, will most likely go up in 1kg jumps from now on. | ||
| jamspastic | | ... | 13-03-2010 @ 09:33 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Post Edited: 13.03.2010 @ 09:35 AM by jamspastic Friday 12/3/10Push press 20kg x 10 40kg x 8 60kg x 5 80kg x 1 93kg x 5x2 sets (p.b) 105kg x 1 (2.5kg p.b) Pressing FINALLY getting stronger. Last time i tried 105 i could hardly move it, so pretty pleased to get this. Strength is coming.....just very slowly. Sandbag strict press 15kg x 10 30kg x 6 45kg x 4 52kg x 8x3 sets Easy Sandbag shouldering 75kg x 2 (1 each shoulder) 90kg x 2 (1 each shoulder) 110kg x 1 (5kg p.b) Think i'm good for atleast another 5kg yet. Will try and make these a regular thing time permitting. Side raises 15kg x 13x3 sets Band push downs 3 sets of 20 reps Feel the burn!! Finished with 70 reps on the abb wheel, and lot more neck work, so much that i broke my neck harness!!Good ses today though, P.B tastic!! Saturday am Sled pulling. 6 runs of aprox 100 metres. Very tough today. Should of stayed in bed. | ||
| jamspastic | | ... | 16-03-2010 @ 12:24 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Sunday 14/3/10 am, sled pulling. 6 runs again. Felt harder than yesterday. Feels like the edge of the sled keeps getting caught in the ground. May start doing it on concrete using a tyre, at least that way, it's always going to feel the same not like on grass were it may some days it can be easy if the gras is short,wet or icy, and other days it can be SOLID when the grass is dry, long or muddy. Grip training. Lots of reps and sets with coc #1 and 1.5, nothing special. Did some plate pinching and 2" thick dumbbel deadlifts. Grip was s**te today. Monday 15/3/10 Bottom position squat bar x 10 60kg x 8 100kg x 5 130kg x 2 152kg x 5x2 sets (p.bs) Felt ok, lost my balance on the last rep of the second set which made it much tougher to get up. Good for more still yet though. Band pull throughs 3 sets of 19 reps. Feet were slipping all over the floor today. Need to rig it up outside on the patio i think. Kroc rows 20kg x 10 40kg x 8 60kg x 5 85kg x 20 (straps)p.b 90kg x 13 p.b Very hard. 2" thick bar curls bar x 10 30kg x 8 37.5kg x 8 41kg x 8 Calf raises 30kg x 15 50kg x 15 85kg x 20 Had to leave it there because i had to get back to work. Not a bad ses, but my head wasn't in it today. Need to get the brooks kubik face slapping physce up think going on. | ||
| jamspastic | | ... | 18-03-2010 @ 12:25 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Wednesday 17/3/10 Weighted dips B.W x 10 20kg x 8 32.5kg x 4 45kg x 2 61kg x 5x3 sets Getting hard, last set was very tough. Incline dumbbell press 20kg x 8 42.5kg x 8x2 sets 42.5kg x 5 Lost it on the third set, triceps just gave out. Lat flyes 11kg x 12x3 sets Dumbbell overhead ext 20kg x 10 31kg x 10x2 sets 31kg x 8 Triceps batterd by now. Still not feeling this excersise, keep getting a twinge in my back. Will most likely go back to skull crushers next week. Leg raises 2 sets of 17 reps Finished with neck work. Felt a bit crap today, just one of those days where everything seems to get you down. | ||
| jamspastic | | ... | 20-03-2010 @ 16:47 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Friday 19/3/10 3.5" deficit deadlifts (hook grip, no belt) 60kg x 10 100kg x 6 150kg x 3 195kg x 1 (belt, alt grip) 211kg x 5 x 2 sets Killed off the first set, second was a little tougher. Needed a few breaths to get the last rep out. Just need to keep working hard. Squat 20kg x 10 60kg x 8 100kg x 5 130kg x 3 146kg x 10x2 sets Regular squat still sucks, but it will get better with more practice and a little more time. Weighted pullups B.W x 8 +15kg x 5 +25kg x 2 +36kg x 6x2 sets Form was a little rough, but still good enough to count. Pretty sure i'm into P.B teritory now. May drop down to 5 reps to keep things going. 2" thick bar curls bar x 10 30kg x 8 35kg x 8 40kg x 8 45kg x 8 Calf raises 30kg x 15 50kg x 15 85kg x 18x3 sets Good ses, felt like s**te before i started and was thinking about going to sleep instead, glad i changed my mind. No sled pulling today, having a well deserved lyin. | ||
| jamspastic | | ... | 23-03-2010 @ 12:32 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Monday 22/3/10 Push press 20kg x 10 40kg x 8 60kg x 5 80kg x 1 94kg x 5x2 sets. P.b for 5 reps again. Should be good for 95 next week. Sandbag strict press 15kg x 10 30kg x 8 45kg x 4 53.5kg x 8x3 sets Sandbag shouldering 60kg x 2 (1 each shoulder for all sets) 75kg x 6x3 sets Side raises 15kg x 14x3 sets Band pushdowns 3 sets of 21 reps Finished with a quick set on the abb wheel and some neck work. | ||
| SuperSteel101 | | ... | 23-03-2010 @ 14:49 |
 over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Some nice lifting going on here mate! Good work on the deficit deadlifts, I know from experience those suckers are hard! | ||
| jamspastic | | ... | 23-03-2010 @ 16:46 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | SuperSteel101 said:Some nice lifting going on here mate! Good work on the deficit deadlifts, I know from experience those suckers are hard! Thanks mate, i don't mind a bit of hard work as long as it gets my deadlift up! | ||
| jamspastic | | ... | 25-03-2010 @ 12:32 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Wednesday 24/3/10 Bottom position squats 20kg x 10 60kg x 8 100kg x 5 135kg x 2 154kg x 5x2 Second set was better than the first, very controlled. Still more in the tank yet! Band pull throughs 3x20 reps These are getting more difficult to set up every week. My foot slipped in the first set and the bands went flying back. May switch to high rep good mornings next week. Kroc Rows 20kg x 10 40kg x 8 60kg x 6 (straps) 70kg x 3 87.5kg x 20 (p.b) Form could have been a little tighter, but still happy with these. short term goal of bodyweight kroc rows for 20 reps reached!! Now i'll have to go for 30 reps! Video to follow shortly. 2"thick bar curls Bar x 10 30kg x 8 37.5kg x 8 45kg x 8x2 Calf raises 30kg x 15 50kg x 15 (allso did 1 weighted pullup with 50kg palms in just for fun p.b!!) 85kg x 20x2 sets | ||
| jamspastic | | ... | 25-03-2010 @ 12:55 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Post Edited: 27.03.2010 @ 11:16 AM by jamspastic | ||
| jamspastic | | ... | 27-03-2010 @ 11:09 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Friday 26/3/10 Just one of those days where everything feels heavy..... Weighted dips B.W x 10 +20kg x 8 +32.5kg x 4 +45kg x 2 +62kg x 5x3 sets Suprised i got all 3 sets of 5. Even the warmups felt heavy. Incline dumbbell press 20kg x 10 42.5kg x 8x2 sets 42.5kg x 6 1 more rep than last week, i'll take that. Lat flyes 5kg x 15x 3 sets Felt much better with a lighter weight and strict form. EZ bar skull crushers (bar weight not incl) 15kg x 8 30kg x 10 38.5kg x 6x2 sets Finished with 1x20 leg raises. Not the best ses today, felt batterd after the weighted dips, and just wanted to go to bed. Saturday am, sled/car pulling/pushing Made a new sled last week, using an old tyre,2 bags of sand and cement and an old dumbbel hanlde [IMG]http://i31.photobucket.com/albums/c373/MartinPrzybylak/heavysl... Problem is that it's too heavy. Tried it this morning in a car park near my house and only managed 4 runs of about 70 metres. So i decided to push the car instead. Did about 7 or 8 runs pushing and pulling it, again aprox 70 metres and got a nice pump in my legs, and very out of breath! May have to do this again some time. I'll make another sled this week using an other tyre, but a little lighter this time, and keep the heavy one for doing really heavy drags or arm over arm pulls. | ||
| jamspastic | | ... | 30-03-2010 @ 12:30 |
just call me J-spaz. Member 1160, 1556 posts SQ 205, BP 140, DL 260605.0 kgs @ 83kgs UnEq | Post Edited: 30.03.2010 @ 12:31 PM by jamspastic Sunday 28/3/10Bit of grip training. Lots of sets & reps with c.o.c's. Some plate pinching too. Nothing special. Monday 29/3/10 3.5" defict deadlift (hook grip, no belt) 60kg x 10 100kg x 6 150kg x 3 195kg x 1 (belt, alt grip) 212 x 5x2 sets Not bad. Last rep of the last set was tough. Squat 20kg x 10 60kg x 8 100kg x 5 140kg x 3 160kg x 1 180kg x 1 200kg x 0 140kg x 10 Sooooooo close on the 200kg attempt!! Not too botherd about not getting it though. It's the first time i've squatted heavy in a long time, it would have been a 7.5kg p.b if i had got it, and my back was pretty tired from the deadlifts. (so many excuses lol). Pretty sure i can kill this weight off with a little more practice and some work on my form. Will most likely try it again in 3 or 4 weeks whilst i'm on my de-load and if i get it, will switch back to front squats and aim for 160kg x 1 and 200kg x 1 bottom posistion squat. Weighted pullups (palms facing me) B.W x 8 +15kg x 5 +25kg x 2 +40kg x 5x2 Harder than i thought they would be, and left it at that. Feeling pretty sore today from the 200kg squat fail i'm assuming. Elbows and biceps ache too. Hopefully i'll feel better for tommorows push presses. | ||
| SuperSteel101 | | ... | 30-03-2010 @ 12:38 |
over 1000 posts and still no tagline Member 865, 1370 posts SQ 200, BP 155, DL 250605.0 kgs @ 80.6kgs UnEq | Unlucky on the 200 kgs squat attempt mate, looks like a good session none the less! | ||
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