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SMed's Texas Chainsaw Massacre

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SMedIcon...11-12-2010 @ 10:08 
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a splendid chap, unlike some bitches on here
Member 1670, 1705 posts
SQ 190, BP 112.5, DL 220
522.5 kgs @ 89.5kgs UnEq
Thing said:Solid pb's there dude on the Squats tri and look as high as possible and not straight ahead


Thanks.

I have done the looking up in the past, and I guess it can help but I used to walk away with bad neck cramps and spasms for the rest of the day. Which would get worse after benching (pushing head into the bench). I might still give it a go, but it's something I'd probably only reserve just for 1RMs or something.
IainKendrickIcon...11-12-2010 @ 10:11 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Thing said:Solid pb's there dude on the Squats tri and look as high as possible and not straight ahead


I'd avoid looking as high as possible. Its a bad que for many.

Straight forward is normally fine and sometimes forward and down may do the job.
SMedIcon...11-12-2010 @ 10:16 
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a splendid chap, unlike some bitches on here
Member 1670, 1705 posts
SQ 190, BP 112.5, DL 220
522.5 kgs @ 89.5kgs UnEq		I started out doing looking down at a point about 6ft in front of me on the floor. That helped me a lot with getting my hips to help me out of the hole. But after a while I noticed I was losing my back angle and folding slightly into a good morning. You'll still see sometimes I look down-ish until I just come out of the hole, then forward a bit to keep my chest up and keep my lower back in extension.

Like everyone, I'm still tweaking my form, and will keep changing as I get stronger and the lift will call for different cues/mechanics.
ThingIcon...11-12-2010 @ 10:36 
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a large fingered spastic that demolishes plant
Member 89, 31706 posts
SQ 260, BP 220, DL 290
770.0 kgs @ 142kgs UnEq
IainKendrick said:
I'd avoid looking as high as possible. Its a bad que for many.
Straight forward is normally fine and sometimes forward and down may do the job.


Suppose your right Ian but it helped my form a lot.
IainKendrickIcon...11-12-2010 @ 15:53 
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some nice relaxing jazz.
Member 77, 12599 posts
SQ 265, BP 165, DL 280
710.0 kgs @ 93kgs UnEq
Thing said:
Suppose your right Ian but it helped my form a lot.


Horses and all that!
SMedIcon...13-12-2010 @ 14:55 
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a splendid chap, unlike some bitches on here
Member 1670, 1705 posts
SQ 190, BP 112.5, DL 220
522.5 kgs @ 89.5kgs UnEq
Post Edited: 13.12.2010 @ 14:55 PM by SMed
Squats:

65kg x 5
85kg x 5
105kg x 5
115kg x 5
137.5kg x 5


Bench:

45kg x 5
55kg x 5
65kg x 5
75kg x 5
85kg x 5


Chin-ups:

BW x 7
BW x 7
BW x 7
BW x 7
BW x 5


45 Degree Back Extensions:

15kg x 8
15kg x 8
15kg x 8


Conditioning: Medicine ball Squat and Slam
http://www.menshealth.com.sg/system/files/shared/fitness/illus...
10kg x 15
10kg x 15
10kg x 15
10kg x 15


Bodyweight = 85kg (-1kg)



Squats were a little harder than I would've liked. I'm putting it down to only getting about 5 hours sleep, and losing a bit (1kg) of bodyweight (hopefully fat). This is equals a PB from a few weeks back, but I did 3x5 then. These were faster this time around.

Bench felt oookaayy... Last time I did 85kg x 5, I wore a belt and wrist wraps, and my arse came off the bench dramatically. Today I had a stronger harder arch so it was impossible for my arse to come off. My lower back felt okay doing that today, so that's nice.

I have been neglecting chins lately, so it was nice to see that these were relatively easy. I want to get back to BW+15kgx5 soon. Did some quick and easy back extensions to get some blood down there.

I finally found some cardio/conditioning that I like. I did these semi-interval style with a friend. I'd say these were moderate intensity, and it's something that I can ease into fairly well. I liked them.
MattFIcon...14-12-2010 @ 21:14 
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'I'm not coming onto you.... but'
Member 1366, 1596 posts
SQ 155, BP 100, DL 180
435.0 kgs @ 83kgs UnEq		Nice training mate. Good squats especially. And like the medicine ball slams.
WiegieboardIcon...14-12-2010 @ 21:34 
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as crimson as my last victims underclothing.....
Member 899, 11371 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		You put in some hard graft and your journal is really good. I'll defo be popping in to find out how you're doing from week to week.
SMedIcon...15-12-2010 @ 15:51 
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a splendid chap, unlike some bitches on here
Member 1670, 1705 posts
SQ 190, BP 112.5, DL 220
522.5 kgs @ 89.5kgs UnEq
Post Edited: 17.12.2010 @ 16:30 PM by SMed
Squats: (light day, all ATG)

65kg x 5
85kg x 5
105kg x 5
105kg x 5


OHP:

30kg x 5
40kg x 5
45kg x 5
50kg x 3
55kg x 5 (easy push press)


Deadlift: (PB*)

60kg x 5
100kg x 5
130kg x 3
160kg x 1
180kg x 1 (+10kg PB*)
190kg x 0 (failed above the knee, WTF?)
190kg x 1 (+20kg PB*)


Medicine Ball Squat Slams:

10kg x 15
10kg x 15
10kg x 20
10kg x 20
10kg x 20



Felt like doing a 1RM on deadlift today. Training might be mildly disrupted coming up soon, so just felt like it. I was a bit slow off the floor on my first 190kg attempt, and it stalled above the knee. When I felt like I started to hitch, I aborted to try again for a clean pull. It's now getting to the point where lock out is starting to be the problem. My grip is s**t too, it started to slip even with hook-grip.

Anyway, these felt relatively easy and I hope to be pulling 200kg by New Year-ish.
SMedIcon...15-12-2010 @ 16:09 
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a splendid chap, unlike some bitches on here
Member 1670, 1705 posts
SQ 190, BP 112.5, DL 220
522.5 kgs @ 89.5kgs UnEq
Post Edited: 15.12.2010 @ 16:18 PM by SMed
MattF said:Nice training mate. Good squats especially. And like the medicine ball slams.


Thanks mate. Yeah, I really like the medicine ball slams. I wish my gym had medicine balls heavier than 10kg though. But still, I can increase the speed and add reps to get more intensity.

Wiegieboard said:You put in some hard graft and your journal is really good. I'll defo be popping in to find out how you're doing from week to week.


Thanks. Happy



I need to get my bench caught up to you guys. Roll-Eyes
SMedIcon...16-12-2010 @ 20:29 
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a splendid chap, unlike some bitches on here
Member 1670, 1705 posts
SQ 190, BP 112.5, DL 220
522.5 kgs @ 89.5kgs UnEq		I want to do a 1RM squat tomorrow, and I'm just thinking how I'm going to approach it. My previous PB is 150kg, but I want to hit 160kg tomorrow. I'm contemplating hitting 155kg for a guaranteed PB but then I want to leave a little left over for 160kg. Might do 145kg as my last warmup and go straight for 160kg.



???
dr_hazbunIcon...16-12-2010 @ 20:34 
tabbouleh and fattoush salads were very refreshing
Member 267, 8548 posts
SQ 220, BP 165, DL 250
635.0 kgs @ 90kgs Eq		60x5x2
80x3
100x3
120x1
132.5x1
145x1
155x1 for the PB and if nailed..
160x1
andydanjoshIcon...16-12-2010 @ 20:41 
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^^ thats me that is !! ^^ (the hair is a wig)
Member 776, 8709 posts
SQ 140, BP 127.5, DL 180
447.5 kgs @ 74kgs UnEq		love the reps mate.

Happy
SMedIcon...16-12-2010 @ 20:48 
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a splendid chap, unlike some bitches on here
Member 1670, 1705 posts
SQ 190, BP 112.5, DL 220
522.5 kgs @ 89.5kgs UnEq		Cheers Doc.
SMedIcon...17-12-2010 @ 14:22 
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a splendid chap, unlike some bitches on here
Member 1670, 1705 posts
SQ 190, BP 112.5, DL 220
522.5 kgs @ 89.5kgs UnEq		Squat: (PB*)

60kg x 5
80kg x 3
100kg x 3
120kg x 1
132.5kg x 1
145kg x 1
155kg x 1 (+5kg PB*)
160kg x 1 (+10kg PB*)


Bench: (PB*)

Bar x 5
60kg x 3
75kg x 2
85kg x 1
95kg x 1 (+5kg PB*)
100kg x 1 (+10kg x PB*)
105kg x 0
102.5kg x 0



Good session today, 2 PBs that I'm happy with. Squat was hard, bench was easier. I probably was good for 102.5kg on but not after all that.


I'm throwing up a training vid later.

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