Pull 3 plates, learn to bench
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| Wiegieboard |  | ... | 16-11-2011 @ 23:30 |
 as crimson as my last victims underclothing..... Member 899, 11329 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | You look after yourself lady. You're picking up some niggles lately and I wouldn't like to see you getting injured. Props for being so active though. That's great! | ||
| hrat | | ... | 17-11-2011 @ 22:07 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Heh, I know it sounds like everything's busted, but I mostly moan about it here because I never mention it in the real world. That, and I like to keep track. My knee is a strange one, best guess is a bruise in the kneecap. It hurts to kneel on, and it hurts to bend the knee really far, or to hyperextend it, but it's getting better. Tonight's squatting made it hurt less, anyway. Back is also off, but again, healing already. Since I'm a fool but not a moron, tonight was rehabby, if a little crazy; squats; up to 60x5 with belt (no pain), 70x1 hurt a bit. 30kgx50reps (thought I'd do 30ish, kept going), then a set of 5 paused. GM 30kg 3x10 easily parallel, and fairly straight legs. Perfect weight I think. Bench, 40, 45x5 knackered. Snatch balance; got some advice from a guy on the platform, and think I figured it. 15kg bar, pure drop under, no push press. Getting nearly down to parallel and felt great. Drank my milk while walking home, managed to pour some up my nose, wtf? | ||
| Wiegieboard | | ... | 17-11-2011 @ 23:15 |
as crimson as my last victims underclothing..... Member 899, 11329 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Hell yeah! 30x50! HELL YEAH!! I also partake in the drinking of the milk before, during and after the training and the shouting. | ||
| hrat | | ... | 18-11-2011 @ 22:20 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | You know, it felt like nothing at the time, but walking was a serious undertaking today. Today; PC, front squat, jk 40x3x1, 45x1. PC 50x1, 52x1 PR, but it was an old bar, so could have been a touch light. Still. Stiff leg DL/rdl/whatever down to just below kneecap, knees unlocked but straight; 40x10, 60x10, 70x10, 80x5 Hook gripped. 1 set of 3 chins, quit cos hands were sore. 5aside footy; running about like a loon. Tiny bit breathless from the blood donation. Bruising from that has gone down, back is feeling better, knee is better. My left hand is practically healed, but the right one I ripped a bit today, but no problems using it, just sore. | ||
| hrat | | ... | 21-11-2011 @ 20:56 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Back pain free, although I'm being a little conservative for another week or two. Knee feels better. Split skin on my right pinky still sore, but hey. Today; squat 60x3, 70x5, 75x5 fine, tho' not fast, 80x2x1 Slow, and didn't want to risk rounding. 60x10 one rep at a time  I think this week's problem with squat is I'm tentative about the knee hurting, so I'm feeling out the hole, and not getting a good rebound. Try 5s again on Thursday and try to get the knees really out. dips, thin band assist 5x5 rdl/sldl thingy 80x5,3 (grip went)lower kneecap, 60x10 mid shin 1x5 leg raise Stupid shiny paint on new chinup bars, lost grip. Oh and there was a 90 single dead in there too, back felt glorious. I think quality beltless reps on Dl might be the best way forward, try 100x5 on Friday. | ||
| hrat | | ... | 24-11-2011 @ 21:26 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Tuesday gorgeous weather so ditched gym and desk and went up Dumyat in the sunshine. Weds clmbing, mostly bouldering. I can do fingerboard pullups easy now. Today; squats, more squats and only squats. Fancied trying the belt again, planned to feel out some singles. 70x5, 80x5 85x1 no belt. The 80 was hardish, fighting the knees as always, the 85 was a grind, and barely kept back extended. Belt on (old one, it's 8mm, 3.5inch wide, had it very tight.) 85x1, 90x1, 95x1, 100x1 Calling this a PR because it was an actual squat this time, as opposed to the travesty which was my previous 100. Lost the upper back slightly, but pretty sure the hips tracked OK. Unracked 102.5 but felt like a ton. Unracked 120 and held 10secx2 just because. Ground out a 90x1 but was dead. Attempt snatch balance, nope, exhausted. Speedy DL 60x10. So, the squat issue is 3 fold; my upper back is weak. I can't keep my knees out, and if I lose the knees early I shoot my ass back. The recent reset has really helped the knee issue; while they still cave, it's less bad. Then, when I can keep the knees OK, I don't GM so hard, and don't put stupid leverage against upper back. Obv the best fix for squats is squatting, and properly. And I think the best fix for the back is DLs say 1x5 focusing on keeping back extended, which is what I need to fix my DL too. | ||
| hrat | | ... | 25-11-2011 @ 18:36 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | More climbing today; 2hours solid bouldering at the new GCA. Made it round the red endurance route in 2 bits, then all the way to 28 of 31. So close! Also discovered I'm a terrible showoff; pushed much harder climbing with some guys I wouldn't mind impressing than I would on my own. At Ibrox the one (and only) time I made it up the big lead overhang was the same kinda thing. Oh dear... On a lower note, something's aggravated the left arm biceps tendonitis again; climbing was starting to hurt, but I don't think it was the cause. Ah well. | ||
| hrat | | ... | 28-11-2011 @ 20:57 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Elbow/arm still feels sore, but it didn't hurt at all tonight. Kinda odd again. Squat 60x3,5, 70x3, 75x1, 80 1x5, 1x1, loose belt 2x4 Plan was to try 3x5 but after the first set was knackered. Maybe got a bit of a cold, always f's me up for volume. Dips w. blue band, 5x5 Plank+20kg, 1min, 45sec. Away next week, then there's Xmas, so going to be new Years before can get a proper progression back. I'll try linear again then, see if I can push beltless up nearer 90. | ||
| hrat | | ... | 01-12-2011 @ 20:27 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Climbing on Tuesday, bouldering again. Really enjoying challenging myself on the overhangs. Weds; Push press 40 31, 45 2xfail strict 30kg 4,4,3 rdl 60x5, 80x5 chins 4,3 elbow hurting swim 15min; arm hurting, quit today; squat belted 90x2 good, 95x2 second let my back round 100x1 told it was deep, kept the knees out ok, but was fighting all the way. 102.5x1 lost the upper back for sure, probably the lower, but knees felt better and it wasn't the ugliest I've ever done. Really pleased, since I was out last night drinking (2 beers, 3 whiskys, but it seems to hit me hard), didn't get enough sleep and was knackered. Barbell hip thrust 40kg, 5,5,8 oh squat barx10, db bench 10s 3x10 just to get a bench movement in. | ||
| justheidi | | ... | 01-12-2011 @ 20:36 |
Member 3098, 173 posts SQ 105, BP 40, DL 130275.0 kgs @ 70kgs UnEq | Nice squatting! | ||
| JackRevans | | ... | 01-12-2011 @ 21:21 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | squat PB - well done!!! | ||
| hrat | | ... | 02-12-2011 @ 19:04 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Cheers, I love squatting. Somehow, when my squat's going well I feel like I can take on the entire world. Pretty sure it's what's getting me through a PhD, I'm like, hey I can squat more than bodyweight, I'm not going to be intimidated by giving a talk, even if that guy is a leader in the field... Today; clean+jk 40, 3x1, power clean 40 3x3 light, fast, hit myself in the lip on one. dl 110 1x3 with belt loose, back not hard extended but felt flat 120x1 pretty good, back felt flat again 140xfail rounded to hell off the floor, got it just above the knees and couldn't unround 100x3, 2reps DOH, some kind of grip PR seated DB oh 12 3x5 one arm at a time chins, 3,2 football 5-aside 1hr Will go for the 140 again before Xmas, it's close! | ||
| hrat | | ... | 04-12-2011 @ 17:58 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Fair bit to drink last night, maybe 5 double rum and diet coke, walked home in the rain at 3am, up by 10.30 for bacon eggs and tattie cakes. Feel remarkably fine. Did a 1mile run, in 9.46, got pretty bad stitch in lower abdomen that didn't want to go away, and it's cold. Then 2ish hours of bouldering at Ibrox, wasn't on top form but not bad at all. I'm interested to see how hard I can push, and how much I can do before performance starts to suffer. I'm pretty sure it's a damn sight more than I'm doing. | ||
| hrat | | ... | 12-12-2011 @ 20:23 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Week in Paris working, no time to do anything else. First session back is always a bit of murder on the legs. Squat 70x5, 75x5, very good, 80x3 quads were done. 60x15 good, only breathing was a problem, and there may have been whimpering between reps. Bench w. wrist wraps, 40x5, 45x5 easy, 50x2x2 OK 40x8 no wraps easy. Felt good, good arch and drive. Going to try the wraps despite the suckyness of my bench, since I have teeny wrists that bend back very easily. Chins- 4, 2open hand grip, 1.5 grip on straps. Planning to try a 140DL again on Friday; I'd love to hit that before the end of the year, and I reckon with some ammonia and desperation I might have it. | ||
| hrat | | ... | 13-12-2011 @ 13:12 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Really tired today, didn't want to get up. Press 30 1x3, 27.5 3x5 fine GM 40 2x5 RDL 60x5, 70x6 grip went; lighter weight more depth. Felt good. Swim 30min. Managed a length in one breath again. Utterly dead after, feels an effort even to walk. | ||
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