Shiny lifting log
| PhilE |  | ... | 10-01-2009 @ 15:38 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Cheers mate. Sorry to hear about the back... are you doing any physio for it? I was amazed how much my last squat session wiped me out. I only did 3 singles, and I was wrecked for the rest of the day! I was a bit knackered this morning and debated not bothering with gym, but had a good session in the end. Saturday 10th Jan: Cheat rows: ...6@140/160/160 12/10@140 (with varying levels of cheating) Chins: 6/5/8(partials)/4+15 second hold Strap pulldowns: 3x10 Power shrugs: 6@120/170/220/220 Curls: 6@18/24/26 | ||
| dr_hazbun | | ... | 10-01-2009 @ 16:41 |
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250635.0 kgs @ 90kgs Eq | PhilE said: Cheat rows: ...6@140/160/160 12/10@140 (with varying levels of cheating) I bloody hope they were cheat rows. If you're strict rowing 160kg for 6 reps then you should walk around topless all day long flaring those lats baby..batman time! Dorian Yates move out of the way | ||
| PhilE | | ... | 10-01-2009 @ 16:54 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Errr, I'm not sure "cheat" really covers it! Maybe "explosive deadlift lockouts with arm bend" would be more accurate! Dunno how useful they are, but they're quite fun. And the sets at 140 at the end were a lot stricter than when I first started doing these a couple of months ago, so they're presumably helping my back strength a bit. I didn't do them today, but I normally do Pendlay rows afterwards, which are the complete opposite in terms of strictness: starting position is like that of a power clean but hips slightly higher, and you row the bar to your upper stomach/chest with no leg drive or back movement at all (well, very little anyway!). Each rep reset from the floor. I can only do 90kg for 6 on these, which gives a good idea of exactly how much cheating I do on the cheat rows! | ||
| dr_hazbun | | ... | 10-01-2009 @ 21:54 |
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250635.0 kgs @ 90kgs Eq | I do Pendlays too. I like them. When I write bent over row in my journal I actually mean Pendlay row. Dead stop on the floor between reps but same back position throughout the lift. I never use weights over 100kg really. | ||
| PhilE | | ... | 12-01-2009 @ 19:43 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Monday 12th January: Bench: ...5@100/105 3x5@100 2 board: 2@100/110 1@120 5@110 Press-ups: 10@0 8/4@20 16@0 Our 2 board is probably about as thick as a normal 3 board, but I'll call it a 2 board as otherwise I'll just get confused. Was going for 2 reps at 120, but failed the second. I was much worse at the weighted press-ups than previous sessions as my triceps were completely knackered. I'll take that as a sign that I did enough work on the main lifts for once. | ||
| PhilE | | ... | 12-01-2009 @ 20:32 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Post Edited: 12.01.2009 @ 20:32 PM by PhilE I've just looked at my first post in this thread from July last year: "Squat 205kg in wraps, bench 125kg, deadlift 220kg" My lifts now: Squat 210kg in wraps, bench 115kg, deadlift 220kg. That's some pretty crappy progress! This time the deadlift is sumo rather than conventional, and didn't feel like it was going to break my back, but my total dropping by 5kg in 5 months is pretty dire. And I'm still 15kg behind what I could deadlift years ago when I was two stone lighter. This has inspired me to go and do my physio so that I'll be able to train solidly for the next 5 months and have a higher total than now, rather than lower again. | ||
| PhilE | | ... | 14-01-2009 @ 19:56 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Post Edited: 14.01.2009 @ 20:56 PM by PhilE Wednesday 14th Jan: Wasn't sure if I was going to deload or do moderate weight fives today. Back was feeling a bit crap on squats, so decided to just bin them after a couple of easy sets. Wasn't planning on pulling heavy, but felt pretty strong and they weren't bothering my back so figured I may as well do a proper session. Squats:...2x3@140 3@160(w) Sumo deads: ...3@180 5@200 1@205 3@210 2@220 Weighted sit-ups: 6@0/20/40/50/50 New 5 rep, 3 rep and 2 rep maxes on sumos, which was pretty nice! Edit: think I had a bit too much caffeine today! Did 20 mins on a static bike to get rid of some of my excess energy afterwards! Heartrate rose steadily from 164 after 6 mins to 178 at the end. My legs are going to be unbelievably sore tomorrow! | ||
| PhilE | | ... | 15-01-2009 @ 18:44 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Post Edited: 15.01.2009 @ 19:34 PM by PhilE Thursday 15th Jan: Odd session today. Wasn't expecting much after pushing deadlifts really hard yesterday, but hit a new 3 rep max on close grip bench, and the push press warm ups felt incredibly light. However, I then failed at 100kg and the sets at 90kg felt really hard, so dunno what happened there. Close grip bench:... 3@100/110/110/105/105 Push press: 3@60/80 F@100 3x3@90 Plate raises: 3x10 | ||
| PhilE | | ... | 18-01-2009 @ 17:18 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Sunday 18th January: Ultra-wide box squats: Parallel 8x3@80 IPA depth 3@100 3x3@120 Chins: 4x6 4x4 Pendlay rows: 6@60/80 3x6@90 Strap pulldowns: 1x15 3x12 Trying some ultra-wide stance box squats to try and bring up my hip strength and to see if I can get used to it in case I decide I want to lift in loads of layers of gear. Still getting chest-pains during/after gyming from time to time, which is alarming. A&E did an ECG a couple of weeks back though and said nothing was wrong... hopefully I'm not going to die from heart failure any time soon! | ||
| shaunclegg | | ... | 18-01-2009 @ 21:22 |
 The official olympic weightlifter of SB (juniors) Member 495, 3531 posts SQ 201, BP 137.5, DL 200538.5 kgs @ 69kgs UnEq | awesome training! | ||
| PhilE | | ... | 18-01-2009 @ 21:27 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Cheers mate! Just trying to stay ahead of you; don't want to get outsquatted by a 16 year old who's half my weight!  | ||
| shaunclegg | | ... | 18-01-2009 @ 21:30 |
The official olympic weightlifter of SB (juniors) Member 495, 3531 posts SQ 201, BP 137.5, DL 200538.5 kgs @ 69kgs UnEq | PhilE said: Cheers mate! Just trying to stay ahead of you; don't want to get outsquatted by a 16 year old who's half my weight! wouldn't look good on your C.V  you try to open the gap ill try to close it make us both better at squats  | ||
| PhilE | | ... | 19-01-2009 @ 20:32 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Post Edited: 19.01.2009 @ 21:17 PM by PhilE Monday 19th January: Bench:...1@100/110/115/120 F@125 3@110/110/105 Static presses: 3@100 2@110 4/3/3@100 11" lockouts: 3@110 8" lockouts: 3@110/120 2@130 Incline db press: 12/12/10@30 Side bends: 12/12/15@46 Was feeling tired today, so happy to get the rep at 120; not great, but a pb for the last few months anyway. There were only two of us training today so there was a lot less faff than usual. I've got to start doing more bench sessions like this and maybe it'll start to get less crap. The session was a lot harder than it looks on paper! Edit: I think I also need to make my arms shorter! 77 inch wingspan and 44 inch chest means my rom is huge... I'm working on my arch, but it's not great at the moment. | ||
| PhilE | | ... | 21-01-2009 @ 18:30 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Post Edited: 21.01.2009 @ 18:30 PM by PhilE Wednesday 21st Jan: Front squats:...1@100/120/130/140/145/150 2@120 Sumo deads:...2x2@180 16x1@160 Weighted sit-ups: 3x12@20 Pretty lazy session today and wasn't feeling up to much, but hit a pb on front squats after having not really trained them for ages, so happy with that. Deadlifts weren't feeling up to much at all, so just did a bunch of light, fast singles. | ||
| PhilE | | ... | 22-01-2009 @ 21:26 |
Member 287, 130 posts SQ 210, BP 125, DL 235570.0 kgs @ 118kgs UnEq | Post Edited: 22.01.2009 @ 22:43 PM by PhilE Thursday 22nd January: Paused 2bd close grip: ...5@80/90/100/110 2bd close grip: 1@120 Close grip: 8@90 Military press: 5@50/55/60/65/60 Hammer curls: 8@18 6@22 3x6@26 Natural GHR: 3x5 | ||
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