Skinny bastards aim to get a bit less skinny

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Paul_D		...	07-09-2009 @ 23:15
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Strong sessions mate, well done on the DL PB, keep it up for us lighter guys! Paul

Mike_Hawkins		...	11-09-2009 @ 23:32
Nobbed she-ra whilst he-man watched Member 687, 260 posts SQ 170, BP 127.5, DL 215 512.5 kgs @ 87.7kgs UnEq	some good PBs going mate, good for ya keeping at it even with the disappointing Bench progress, see how it goes! Mike

Jaako		...	12-09-2009 @ 00:18
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Cheers, guys! I'll chug on... Cycle 4 - week 4 Missed two workouts this week but didn't really make an effort to get in to the gym either. Did a bit of what I missed in one workout instead. The eating is starting to show on the belly now. Up to a pretty steady 75.5kg now, so 1kg gained in about 1 month on the extra half pounder cheese burger a day. Will keep the eating as it is and see where the body weight stabilises itself. Friday MP 20kg x15 40kg x5,5,5 Squats 40kg x10 60kg x10 80kg x8 100kg x5,5,5 DL 60kg x5 80kg x5 100kg x5 120kg x5 Bench 40kg x10 60kg x5,5,5 Hit the right technique on the second last sets. Strong grip and bend the bar? Is that what I need to focus on? Pullups BW x10,10 Shrugs x15 One arm Lever row 40kg x5,5,5 Ok, ready and charged up to start the new routine next week

Jaako		...	14-09-2009 @ 22:44
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Cycle 5 - Week 1 Bench 60kg x5,5 80kg x3 95kg x1,1,1 paused 85kg x5,5,5 The 95kg singles were done with a good paused and although they were solid they were quite sluggish. Did the first set of 5 with 85kg were done paused as well. Drive to my local gym. Took me about 45min from last bench set to my first set with the lever rows. One arm lever rows 20kg x10 40kg x10,10,12 Lever chest press 50kg x10,10,9 It was chockablock in the gym and I couldn't be bothered to try and work in with anyone for the DB Bench so just did a few sets on the Lever chest press instead. Face pulls weight? x30,30,30 Went quite light on these, just want to do some minimal prehab for my shoulders that have started to show indications to my shoulders getting a bit delicate. Don't want to get an issue with them.

Jaako		...	15-09-2009 @ 23:06
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Cycle 5 - week 1 Squats 60kg x10 80kg x8 100kg x6 120kg x4 140kg x2 160kg x1 170kg x1,1,1 All singles felt real easy, similar to what a 150kg single usually feels like. Even sank down quite well and kind of paused to feel my position and analyse my drive up. Maybe it's the deloading working it's magic now GM's 100kg x5,5,5 These are too light. Will bump up to 110kg next week. Leg press 120kg x10 160kg x10 200kg x10,10,10 I'm still on the fence with the leg press. It feels they stress my knees more than they are worth. Think I might try some split or front squats instead for the volume stuff. I'll try fronties next week and see how it feels. Ab roll outs Knees x10,10,10 Good session.

Paul_D		...	15-09-2009 @ 23:12
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Strong squatting as always Jaako, very impressive stuff. Any tips....? . Also, i'd give a big thumbs up Paul_D recommendation for the front squats for volume instead of the leg press idea, I really like them. Paul

Jaako		...	15-09-2009 @ 23:23
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Paul_D said:Strong squatting as always Jaako, very impressive stuff. Any tips....? . Also, i'd give a big thumbs up Paul_D recommendation for the front squats for volume instead of the leg press idea, I really like them. Paul Thanks, Paul! No tips really, I guess I'm just built for squatting so it comes easiest for me. Should really milk it but I've become too obsessed with my s**t bench. In regards to the front squats I'm just not sure how my elbows and wrist will hold up to longer sets . We'll see. As long as the elbows and wrists don't become limiters I think it could work out well.


Paul_D		...	15-09-2009 @ 23:28
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	Use a "crossover grip" (I just made this up, hoping you'd understand... basically, left hand to right shoulder, right hand to left shoulder sort of style) if the elbows and wrists are a problem mate. Also, i've seen straps be utilised to help with the grip on front squats for people that aren't too flexible. Maybe you could look that up. Hope some of that nonsense made some sense to you . Hopefully a more articulate poster will be along soon to decipher this mess. Paul

Jaako		...	15-09-2009 @ 23:49
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	The "genie" grip? No way! If I want to come across like a pussy I go and bench Don't think the wrists and elbows will be a problem. I haven't done FS in a long time and only worked up to a few heavy singles a couple of weeks ago. Left elbow smarted quite a bit on the last singles. Got up to a 120kg PB then, so I guess I'll start with 80kg 3x10 and see if I can manage.

Jaako		...	17-09-2009 @ 23:01
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Cycle 5 - week 1 Thursday MP 20kg x20,10 40kg x3 50kg x2 60kg x1 70kg x1,1,1 60kg x5,4,3 Not bad at all! Felt like st until I got the first 70kg singles. Before that I doubted I could even get 60kg and when I did that single I was seriously doubted I would rep it later on. Pull ups BW x10,10,10 CGBP 60kg x12,12,12 Felt easier than I thought it would. Can definitely bump this up to 70kg next week.

Jaako		...	18-09-2009 @ 22:55
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Cycle 5 - week 1 Friday Conv. DL 60kg x10 100kg x6 140kg x2 160kg x1 180kg x5 SLDL 150kg x5,5,5 This felt pretty heavy. Still managed to stiff leg it with a good arch from a dead stop on the floor. My gluetes are the ones that I feel this exercise in the most. DB bent over shrugs 50kg x10,12,12 Ab-wheel Roll outs Knees x10,10,7 Actually these are done with two DB's in the gym. Actually a bit easier than with a proper ab-wheel as hands are not so close together at the bottom. Really good workout. Managed to push hard and did it fairly quick.

paul_richards		...	19-09-2009 @ 10:52
I personally prefer the stiffest possible. Member 158, 3110 posts SQ 170, BP 107.5, DL 222.5 500.0 kgs @ 67.4kgs UnEq	good deadlifts

Jaako		...	21-09-2009 @ 23:49
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	Cheers, Paul! I might just surpass my Sumo PB but with a conventional DL before I start practising Sumo's again... I hope at least Cycle 5 - week 2 Bench 40kg x15 60kg x5 80kg x3 100kg x1,1,1,1 paused 85kg x 5P, 4P+1, 5 Plan was to stay with 95kg for the singles as I struggled so much with them last week but as I had to work in with another guy I kept it to an even 100kg. () First two singles the guy helped out right off the chest and when I finaly was allowed to do it on my own on the third single it flew up. Surprised me quite a bit and fourth single was really fast as well. Glad I went with 100kg in the end. got another 4 paused reps on the second set of 5's. Last set was touch'n'go. One arm lever row* 42.5kg x10,10,10 DB Bench 30kg x10,10,11 Very good session!

paul_richards		...	22-09-2009 @ 10:43
I personally prefer the stiffest possible. Member 158, 3110 posts SQ 170, BP 107.5, DL 222.5 500.0 kgs @ 67.4kgs UnEq	Convential deadlift is the way it should be

Jaako		...	22-09-2009 @ 22:23
Mr. Abb. Member 239, 581 posts SQ 172.5, BP 100, DL 212.5 485.0 kgs @ 74.1kgs UnEq	I think I'm still better suited for Sumo dl's though. But getting stronger in the Conventional has so far helped the Sumo to get up so I hope it works this time around again. Cycle 5 - week 2 Tuesday Squats 60kg x10 100kg x6 130kg x3 150kg x1 172.5kg x1,1,1 Very solid and decent speed. GM's 60kg x5 110kg x5,5,5 2.5kg jumps in weight from now on. Front squats 60kg x5 80kg x5 90kg x5 100kg x3 122.5kg x1 PB! The PB wasn't planned but just felt like trying a heavy single. Felt this one a lot in my left knee so think I'll avoid making it a habit of limit singles here. The nicest weight was 90kg and felt it quite a bit in the quads, more than 10 reps in the leg press. Think I'll aim for 3x5 with 90kg next week. Wrists are the biggest limiter and feels like I can't really push it for higher reps rhan 5's. Crunches 45º BW x12,10,10 These were much harder than I expected them to be. I've really become a pussy when it comes to doing crunches. Starting to love my squat days again.

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