Skinny bastards aim to get a bit less skinny
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| Jaako |  | Skinny bastards aim to get a bit less skinny | 23-04-2008 @ 10:42 |
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5485.0 kgs @ 74.1kgs UnEq | Have been intending to share my log here as well as I hope to get some more advice (I like to listen but am bad at following advice  )I've decided to go up to the 75kg class again for next year as I find it too hard to drop down to 67.5kg and feel that it will be too much of a struggle to try and get stronger and stay down at this weight. At the moment I'm just under 67kg after a serious and unintended fat loss after BDFPA British and last weekend I had a stomach virus that got me under 65kg for a spell. I'm aiming for next years BDFPA SE Divisional sometime in Feb 2009 and am hoping to get my squat up towards 180kg, Bench 110kg and DL 210kg+ by that time. The DL could possibly get higher as I'm going back to Sumo DL's which suits me better, but still believe that the BLDL's will still work best as a strength builder so am aiming to bring that one up over 200kg at least. Starting off with 3 weeks of conditioning where I did one set of 20reps last week in the OH, Squat, BoR, Bench, Chins/WGPU's and Back extensions (working up to 40 resp). This week I intend to do 2x20 and third week 3x20 or what I can manage. I might do another week as I had to cut last week short and this week starts halfway in due to the stomach virus I had last weekend. Next up are 9 week cycles of the following where I'm doing a modified Russian cycle for the Squats (just scaled down the %1RM's a bit) and a bench routine another guy is helping me. Mon: Bench 5x4-6, CGBP 5x5, super/setted Face pulls 5x10 with Tri Push Downs 5x10 Tue: Squats, Back down or FS, BoR 3x10, Back Ext 2x40, Abs Thu: Speed Squats and BLDL, SLDL 5x5, Weighted WGPU's 5x5, Back Ext 2x40, Abs Fri: Speed Bench 8x3, OH Press 5x5, BW Dips 3x10+, s/s Face pulls 5x10 with Tri Push Downs 5x10 Sat or Sun: Every other week BLDL 1x3, Sumo DL 2x1, Back down set, BW Chins 3x10+ Anyway, hope you have a good read! | ||
| MattGriff | | ... | 23-04-2008 @ 10:46 |
 Member 194, 3976 posts | Jaako said: Mon: Bench 5x4-6, CGBP 5x5, super/setted Face pulls 5x10 with Tri Push Downs 5x10 Tue: Squats, Back down or FS, BoR 3x10, Back Ext 2x40, Abs Thu: Speed Squats and BLDL, SLDL 5x5, Weighted WGPU's 5x5, Back Ext 2x40, Abs Fri: Speed Bench 8x3, OH Press 5x5, BW Dips 3x10+, s/s Face pulls 5x10 with Tri Push Downs 5x10 Sat or Sun: Every other week BLDL 1x3, Sumo DL 2x1, Back down set, BW Chins 3x10+ Anyway, hope you have a good read! You have missed a couple of days where you could train there, why not forgo the rest entierly  | ||
| IainKendrick | | ... | 23-04-2008 @ 10:46 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | I like to listen but am bad at following advice You'll fit in well then! | ||
| little_a | | ... | 23-04-2008 @ 11:29 |
 still a devious weightlifting bastard Member 43, 14374 posts | Jaako said: I hope to get some more advice (I like to listen but am bad at following advice )Anyway, hope you have a good read! I did  | ||
| Jaako | | ... | 23-04-2008 @ 16:57 |
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5485.0 kgs @ 74.1kgs UnEq | Cheers guys! Here's my first workout... Wednesday Felt good yesterday but decided to wait one more day before training again. Was quite nervous as I wasn't sure how hard I could push it today and decided to not do the 20 rep squats but work up to a heavy single and see where I'm at roughly and then maybe do a backdown set as well. Military 20kg x10, 10 35kg x20 Squats 20kg x20 60kg x10 80kg x8 100kg x6 120kg x4 130kg x2 140kg x1 Belt on 150kg x1 160kg x1 PB! 120kg x10 20 reppers last week certainly worked well. Normally I get a bit puffed from th ewarmup sets but today each one was crisp. Got up to 150kg and it was piss easy, form was spot on with good rebound in the hole. Went for the 160kg that I've felt for ages that I've had since I got my shoes and it wasn't even a grinder just very smooth. I've got more in me definitely. Maybe 165kg or even 170kg before I start my proper squat cycle. Gonna have to video it though to make sure I hit depth on those but if I work the stretch it shouldn't be a question mark. The back off set felt good. Bench Press 20kg x20 40kg x10 60kg x6 70kg x4 80kg x3 90kg x1 95kg x1 60kg x20 The 95kg was a grind. From Floor BoR 70kg x20 Solid Ab rollout to wall BW x10,10 Stinking hard, but these will be mastered! WGPU BW x17 Chins BW x10 Was suprised at what I actually managed today. Not sure if it was all the work last week or if it was the rest from not lifting for four days even though I was seriously ill and couldn't eat. Still damn happy with that. BAck feels really good as well so just need to keep stretching it for a while and then I should be able to start working the deads as well. Btw... here's me straining my back with silly technique two weeks out of BDFPA Brittish. I thought I had owned the weight as I couldn't feel the back until next day. My jaw dropped when I saw the video afterwards and saw how badly my lower back rounded. Please laugh! | ||
| IainKendrick | | ... | 23-04-2008 @ 17:03 |
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | Good work Jaako! That looked a tough tripple on that vid, but well fought! A bit too hard 2 weeks out from a comp though? | ||
| Jaako | | ... | 23-04-2008 @ 22:53 |
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5485.0 kgs @ 74.1kgs UnEq | IainKendrick said: Good work Jaako! That looked a tough tripple on that vid, but well fought! A bit too hard 2 weeks out from a comp though? Thanks! Yes, looking at it afterwards it was stupid to even attempt it, as 187.5kg was my 1RM at the time and only 2.5kg heavier than what I tried that triple with. Why did I even expect to get it? No idea, but think I just wanted to go real heavy one last time before the comp. | ||
| EDCLARKE | | ... | 23-04-2008 @ 23:18 |
 not particularly well educated Member 85, 10990 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | strong deadlifting mate,great battle on the last rep! | ||
| Jaako | | ... | 25-04-2008 @ 00:12 |
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5485.0 kgs @ 74.1kgs UnEq | Thanks, Ed! Today I've got the DOMS from hell in my abs =D> Those bloody rollouts are a killer. Actually, I've got doms pretty much everywhere in my upper body apart from legs that are just fine. Thursday Military 20kg x10,10 37.5kg x16 Almost got cramp in my neck/traps. Still happy with that. FS 20kg x10 60kg x3 80kg x3 100kg x1 110kg x1 115kg x1 120kg xF The last single I unracked it first but took too long to set up so tried to take another breath but couldn't get tight again so had to re-rack and do another attempt that I gave up halfway down. Only went for it as it would have been a PB but didn't want to psyche up too much so should've just left it at 115kg really. Bench 20kg x20 40kg x10 65kg x14+2+2+2 Last 6 reps were done with a 5s breather inbetween doubles. Made a surprisingly big difference as to how much more longer I could carry on. From floor BoR 70kg x20 Not as solid today and my erectors are still sore from yesterday. Doing the BoR's from the floor really works the erectors, I think it must be that even though I don't try and extend so much there is still some extension and that with a heavy weight. Don't feel these in the glutes and hams so much any more. WGPU BW x18 Dips BW x15 At the 14th rep I hunched over somewhat and I got this pain in my sternum again that has always stopped me from doing dips before. Tried to adjust myself but the pressure/pain wouldn't go. Definitely a postural issue that I can sort out. Chins BW x12 Ended up going harder than I intended to. Just wanted to do a bit to sort out my DOMS. | ||
| Jaako | | ... | 26-04-2008 @ 15:52 |
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5485.0 kgs @ 74.1kgs UnEq | Saturday Squat - High bar 20kg x10 60kg x10 80kg x8 100kg x6 120kg x16 Aimed for 20 reps but at rep 14 my whole back was tired and I started to collapse forward. Didn't want to push it to the limit for the sake of trying to get all 20 reps and on the 17th rep I simply stopped at the bottom as I felt I would be risking my back too much if I continued. I also didn't manage to get any good rebound in the bottom so all reps were a bit too much of a grind. I also used my belt today which didn't help when the breathing got faster and faster, was well hard to get enough air at the top due to the restricting belt. 20 reppers seem best without the belt purely out of a breathing point of view. Military 20kg x10 37.5kg x14, 10 Chins BW x16 Felt these mainly in my bloody abs that are still sore since Wednesdays rollouts Bench 50kg x6 65kg x4,4 Got some pain in my right pec/tendon area by the 4th rep. Not sure what it's about. 45 Incline Bench 20kg x20 50kg x5+5+5+5+5 First rep my usual grip with ring fingers on the rings, moved hands in so that pinkies were just inside the rings, moved in to thumb length from smoth, moved in to an inch from smooth, moved in to smooth edge WGPU BW x16 Hypers BW x30,30 My lower back injury felt better and better after each rep Dips BW x20 My left hamstring cramped up on the last rep. I should really do the dips before hypers Shattered but happy with that workout. Also did some self massage with a small medicine ball on my left glutes that are insanely tight and have serious trigger points. I don't think my lower back will recover fully until I get the left glutes sorted. | ||
| nico | | ... | 26-04-2008 @ 20:32 |
 just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | good stuff on the squats mate-120@70kg for 16 is very strong in my book. | ||
| Jaako | | ... | 27-04-2008 @ 07:44 |
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5485.0 kgs @ 74.1kgs UnEq | Thanks, Nico! Hope to get all 20 reps with 120kg soon, for an 2+ years overdue PB. | ||
| IainKendrick | | ... | 27-04-2008 @ 10:07 |
some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | I'd have touble with 120x20! | ||
| Jaako | | ... | 27-04-2008 @ 10:15 |
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5485.0 kgs @ 74.1kgs UnEq | I thought I would have more trouble as well as I haven't done anything but work up to one top single for the last year or so and whenever I've tried a bit more reps I've been slaughtered. But after two weeks of doing 20 reppers (Started with 80kg two weeks ago) I'm already ok with them. In my head I've still got a quote ringing from 4 years back: "When you can squat 20 reps with double body weight, you'll be huge." Rich Eastwood. It doesn't feel so impossible any more. | ||
| Jaako | | ... | 27-04-2008 @ 16:24 |
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5485.0 kgs @ 74.1kgs UnEq | Sunday DB Military 15kg x10 22.5kg x5 Military 20kg x10 40kg x5 50kg x3 60kg x1 65kg x1 67.5 xF + Push Press x1 50kg x5 40kg x10 Not in the mood or enough energy to try for a 20 repper so decided to work up to a single. The 65kg single was good but a bit of a grind at the top but equals my old PB. But as I got it fairly solid I thought I would just try 67.5kg for a PB and close to a BW press. Got stuck at eye level. Then tried a push press and had to make three attempts to get enough drive from my legs. Sumo DL 60kg x10 80kg x10 100kg x6 120kg x4 140kg x4 160kg x4 Wanted to have a go at the Sumo's and work a bit on the technique. Got some solid reps and 160kg felt fairly light when I managed to get my hips close enough to the bar and pull the bar back. Whenever I missed to drive the hips forward before pulling my hips shot up and hamstrings had to do all the work and the bar felt twice as heavy. My glutes and right ankle felt pretty battered afterwards. Happy with the workout and just what I had enough energy for. | ||
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