Pull 3 plates, learn to bench
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| jackw72 |  | ... | 25-01-2012 @ 22:10 |
Member 3313, 35 posts SQ 150, BP 85, DL 170405.0 kgs @ 89kgs UnEq | hrat said:Still clicking, but no longer aching. Still taking things cautiously tho'. Also knackered today, and bunch of work to do so lightning session; Bench 45, 5,5,amrap=7 Bit all over the place again. Press 25x5 30x2. Knackered. Uni gym is now so jammed there's no hope to bench on Mondays. But clearly can't bench and press heavy on the same day. I want to give DE a spin on the bench/press. Mon;squat 3x5, PC 5x3, rdl 3x8, chins, weighted planks. Tues; Bench 5,5,amrap. Press DE 8x3. Maybe snatch tech. Thurs; sq 3x5, DL 1x5, pullups/chins, hanging leg raise. Fri; Press 5,5,amrap, bench DE. Full clean singles. Squats are linear increase mon-th-mon. DL ditto. PC, bench, press hopefully, but will need to microload. Bit more core work and some RDLs. See how it goes. Good job on the weights! Getting a free bench is the most irritating thing about gyms! | ||
| hrat | | ... | 26-01-2012 @ 20:35 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Hah, my Uni gym has hit a new low; weights room limited to 40 people so there's bouncers on the doors counting people in and out. Only had to wait a few minutes, but still. Tonight; squat 40x5, 50x5, 60x5, 65x5, 70x5, belt on;80x1 not so great, 60x5 to finish. Tech has gone to s**t, fighting the knees. Should come back soon enough. dl; 80x5, 95x5 , 110x3x1 much concentration and excessive valsalva (meaning to point of lightheadedness). No pain, no discomfort. A bit stiff now if I deliberately round the lower spine. At that awkward point where obviously need to be careful, but also need to get back into it. | ||
| JackRevans | | ... | 26-01-2012 @ 20:58 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | hrat said:Hah, my Uni gym has hit a new low; weights room limited to 40 people so there's bouncers on the doors counting people in and out. Only had to wait a few minutes, but still. LOL | ||
| hrat | | ... | 29-01-2012 @ 18:50 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | It's not funny... Saturday, Winter mountaineering course in Cairn Gorm. Learning to dive down slopes then ice-axe arrest, learning to walk in crampons etc. Lower legs knackered, huge bruise on front of my shin. Awful heavy legs too; seems my "light" day on Thurs wasn't quite light enough. Bit of back cramp; fairly heavy rucksack and walking bent over; but eased as soon as I could straighten up. Seems OK. Couple miles walk this morning too. Currently working on eating an entire millionares cheesecake  Can't wait to get squatting again. | ||
| hrat | | ... | 30-01-2012 @ 21:22 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Today; squat 60x2, 65x3x5, 70x1, 75x1, 80x2x1. Did the singles for a bit of a confidence boost. Felt pretty good, having to concentrate on the knees but not fighting per se. Felt really heavy on the back, but nothing to squat. PC 45 4x3, then a 2+1reversePowerCurl, then 1+ 2high pulls. Upped weight a bit too quick. Plank +15kg, slow 30 count, x2 Epiphany on the knees out for starting a PC. External rotation is the key. | ||
| hrat | | ... | 01-02-2012 @ 19:07 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Back felt fine after Monday, and great after yesterdays session. General tightness has also gone. I'm trying to keep the posture changes etc anyway. Yesterday; bench 47.5 5,5, amrap=5 maybe had another, decided not to push. PBs are 45 5x5 and 47.5 1x5, so technically improvement. press DE 20 8x3 as pairs. Swim 30min I realise my bench/press sucks, and DE probably seems overkill, but I've tried linear prog and can't make it work. Giving this a go instead. Already resorting to microloads, so there's that. I have to get bodyweight this year. Will do shoulder dislocates and band pullaparts tonight. | ||
| hrat | | ... | 02-02-2012 @ 20:23 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Got maybe 5 hours proper sleep last night thanks to some loony banging on the neighbour's door for a solid hour, so today's session was an utter bust. Squat; 40x5, 50x5 back tight so rolled it and did 50x2ish, 60x5, 65x4, still tight, 65x5 with belt, then 65xtotal failure. Think I forgot I was squatting just went straight down to the pins. DL 60x5, 80x1 with belt. Knackered and back tight so called it. Will try again tomorrow. | ||
| JackRevans | | ... | 02-02-2012 @ 20:27 |
'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | theres nothing that drives me mad more than when i cant sleep because of noisy inconsiderate people outside! i feel your pain | ||
| hrat | | ... | 06-02-2012 @ 22:24 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Friday; warmup to DL 105x5 Kinda rounded. Was having trouble setting up; what I thought was a nice flat back setup was hurting off the floor, whereas setting up tight but rounded didn't hurt at any point. As far as I can tell, I lose arch a little off the floor, and this happening under load hurt, wheras setting up without it was fine. Pulling slightly rounded did not hurt, no pain after sess. Squats; did paused, which didn't hurt at all. 30,40,50x5 then 50x10. Fun, learnt a few things about form and knees. Press 30x3, 27.5x4 too tired. Sunday; climbing, plus 1mi run home with rucksack. Can hold my weight on one arm on a decent jug for quite a while, but endurance sucks. | ||
| hrat | | ... | 06-02-2012 @ 22:28 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Today; pleasantly surprised, squatting didn't hurt at all, and felt strong. 67.5 3x5; knees placed well, and felt the difference when the stayed put. Belted 80x2 for fun. PC 45 7x3 good, but tiring by last set. Plank +15kg 60sec count x2 Somewhat stiff now, mild ache if I really round lower spine. I reckon it's better, but still vulnerable to being pissed off. Proceeding with caution, but proceeding. | ||
| hrat | | ... | 07-02-2012 @ 20:05 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Aaand wtf? Last week bench, 47.5 3x5, effort but not killer. Today, 50x...2. Different bar, that actually spins, so wobbly, but still. Ought to weigh them or something, pretty sure the old Yorks are a little light. Bench 50x2, wraps on 1. Nope. 45 x2x5 wraps, easy. Back ext, up to +5kg 2x12 Press DE 22.5 8x3 20sec rests. Easy, fun. Swim 30min. | ||
| Wiegieboard | | ... | 07-02-2012 @ 20:33 |
 as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Get your local copshop on speed dial. Theyre usually happy to lock c**ts up in the wee hours. Good hard training going in here lately. You're one active lady. Heads up btw! -13 coming up soon. Streams will start to freeze. Maybe get a waterfall or two accomplished like last year if it goes well enough! | ||
| hrat | | ... | 10-02-2012 @ 23:31 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Post Edited: 10.02.2012 @ 23:38 PM by hrat Hah, you know there's currently skiing in the Lake District, yet Cairngorm has half its runs closed?ETA; yesterday. Squats 70 3x5 loose belt; brain was refusing to drop properly, used belt for mental more than physical help. DL; high hip setup, I've been trying to squat the bar (again, stupidly favouring the back). up to 80x5, 100x1 no belt, felt great. Belted;107.5x5,1,1 singles conc. on form, 120x1. Slight rounding maybe. Hard to tell, but bar stayed close, locked out easy, although resorted to hooked alt grip, hands were just unpeeling. Today; press belted 27.5 3x5 trying layback and reps from dead stop. Feels good-ish Bench "DE" 35kg 10x3 started with 30sec rests, but setup was taking too long. Just did in pairs, trying to hold arch for 3reps, 20sec, 3reps, then a rest. Snatch bal, oh squat; up to about 30. Then, wait for it, a hang snatch with 15kg, then another. First time ever getting down into a full snatch. I've tried but even here before the success was several dumps and power snatches. And one set of pushups to failure (was reading something and wanted to test) 18reps, chest to floor. Way harder than it should be. ETA; back feels wonderful today, barely hurts if I go looking for pain, and dropping into OHsquats was smooth and easy. Really seems like using it helps. (Forgot to log yesterdays "banana deadlifts" deliberate complete back rounding, careful unrolling, few reps with 40kg, felt good, dunno if it is good tho') | ||
| hrat | | ... | 12-02-2012 @ 23:11 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Today; climbing at Ibrox, couple easy (4-5) leads, few top ropes. Hour bouldering, including 3x2 finger-board pullups, several one-handed jug hangs etc. 1Mile (nearly exactly) run, 9.19. According to the standards in Kilgore/Hartman/Lascek's Fit I'm worse than untrained. There is ~100ft of climbing in my favorite route, which I think makes it a little harder, but still. I'm trying out flat shoes and pose-type running to see how it feels. 3x hill sprints 120m pushing a 17% grade at the best bit. Great fun. Calves now dead. | ||
| hrat | | ... | 14-02-2012 @ 20:21 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Calves hurt yesterday and still do; guess it wasn't such a cautious intro after all... Yesterday; squat up to 60x1 no belt,no pain. Then very loose belt because although it doesn't hurt anymore, I think it's a good idea; belt very loose meaning small help in the bottom, barely feel it at the top, 72.5 3x5 PC 47.5 8x3 all sluggish, but didn't get any worse thro' sets. Round-back GM bar, 5,5,8 Plank +15kg 1min 40sec, +20kg 1min Today; bench 48.5 5,4,4 wrist wraps. Line dodgy, but that's a (tiny) PR for 5 press DE 23.5 8x3 first 4 20sec, last 4 30sec. Swim 25min | ||
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