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AppetiteIcon...26-01-2017 @ 09:36 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Very nice training mate. Those DOH are really impressive. Have you tried some of the other grip strength tests. See where you are compared to others? Captains of Crush maybe?

Nice bench, when are you going for that 200?
BimIcon...26-01-2017 @ 12:40 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Appetite said:Very nice training mate. Those DOH are really impressive. Have you tried some of the other grip strength tests. See where you are compared to others? Captains of Crush maybe?


No, never tested my grip at all really apart from in my climbing days (25+ years ago!), and now on deads and I did farmers for a while. I can only guess I'd be pretty average at most stuff.

Appetite said:Nice bench, when are you going for that 200?


Tonight?!!!!!!!! Eek
BimIcon...26-01-2017 @ 21:09 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 27.01.2017 @ 09:25 AM by Bim
Thursday 26/01/17

Squats, high bar
20x5
60x5
100x3
140x1
Belt on
160x1
180x1
200x1
220x1
235x1
250x1 - equal pb
Felt great, not a max 5kg+ there no problem, managed to keep more upright than normal.

The 220x1, 235x1, 250x1:


Bench, max grip
20x10
60x5
100x3
120x1
140x1
160x1
180x1
200x1 - pb at this bodyweight
First time doing 200 since I tore my rotator cuff nearly 3 years ago! Well chuffedGrin Looks like speed work is doing it's job.

The 160x1, 180x1, 200x1:


The plan was to do deads as well, but my back was feeling the pace and deads haven't been going well so I left it at that. 750 total is within reach! Weight this morning was 107.
BimIcon...26-01-2017 @ 22:49 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Bar path from squats:

220x1, 235x1, 250x1:


So when the weights get heavy the bar is gradually drifting forward and then over correcting on the way back up again. I think I just need to get the reps in practicing a more vertical bar path to try and drill it into me.
AppetiteIcon...27-01-2017 @ 14:50 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Awesome benching mate. 200 looked quite straight forward and 180 looked like you could have thrown it.

I'll be honest I dont fully understand this bar path analysis on the squatting. I was always taught different people are stronger through different lines of movement and this is fine.
BimIcon...27-01-2017 @ 15:38 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Appetite said:Awesome benching mate. 200 looked quite straight forward and 180 looked like you could have thrown it.

I'll be honest I dont fully understand this bar path analysis on the squatting. I was always taught different people are stronger through different lines of movement and this is fine.


Cheers mate, they all felt decent!

I've always had a bit of a problem with my hips coming up when the weights get heavy, this throws the weight forwards a touch and turns the whole thing into a bit of a good morning, it is just bad. Over the last couple of weeks I've been doing some drills where you squat outside the rack and let the bar run down and then up the verticals, this keeps the bar from tracking forwards, or backwards at all. When I first started doing them I would lose my balance backwards at the bottom all the time, the bar was tracking forwards and just pushing into the rack and forcing me backwards. I've done them quite a bit since then, and they are feeling a lot easier and I'm not letting the bar track forward at the bottom of the lift on them any more. It does seem to be translating to squats feeling more solid and my hips not coming up so quick. It also feels like I can drive out of the bottom better.

Anyway, we will see, I am pretty happy with the way those squats went, and they are definitely better form than the ones I was doing not too long ago. I'm gong to keep doing the drills though and see if getting a more vertical bar path makes them any better.

Sorry for the long reply Grin
AppetiteIcon...27-01-2017 @ 16:28 
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Let do this.
Member 3512, 2473 posts
SQ 200, BP 140, DL 252.5
592.5 kgs @ 80kgs UnEq
Bim said:Sorry for the long reply Grin


Great explanation. Glad it is working for you.
ChrisMcCarthyIcon...27-01-2017 @ 18:07 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
Great lifting!
BimIcon...27-01-2017 @ 21:15 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
ChrisMcCarthy said:Great lifting!


Cheers!
BimIcon...27-01-2017 @ 21:25 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 27/01/17

Bit tight from yesterday but back at it again.

Squats, high bar
20x5
60x5
100x5
140x3
Belt on
160x1
180x1
200x3
200x3
207.5x3 - this is the new maintenance weight, so 3x3's at this weight over the next few weeks.
Felt decent once I got going

Bench, max grip
20x10
60x5
100x3
120x1
140x1
165x3
165x3
165x3 - new maintenance weight
All decent enough

Deads, all DoH
70x5
120x3
170x1
210x1
240xf - got quite close to lockout, I'll give it another crack next week I think.

240x1 fail:


Good session, Next week is the start of 2 weeks hypertrophy work which is going to hit me hard. I've hardly done any repping over the last few weeks Roll-Eyes
BimIcon...28-01-2017 @ 11:37 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 28.01.2017 @ 11:37 AM by Bim
Saturday 28/01/17

Started taking my lad boxing on a Saturday morning and I find it impossible to just stand around at the gym for an hour without doing anything! So:

Squats drills
20x5
20x5
20x5
20x5
20x5
60x5
60x5
60x5
60x5
60x5

Alternating squats drill / pull-ups
60x5 x5
60x5 x5
60x5 x5
60x5 x5
60x5 x5

T-bar rows
20x8
40x8
60x8
60x8
60x8
BimIcon...29-01-2017 @ 22:20 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Sunday 29/01/17

Cellar session

Bench, max grip, speed work
20x5
20x5
60x5
60x5
100x3
100x3
120x1
120x1

Bit of circuit training with the kids
BimIcon...30-01-2017 @ 21:41 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 30/01/17

New cycle, 2 weeks of hypertrophy to kick it off with maintenance work on the big three.

Deads
60x5
100x5
140x3
180x1
200x1
220x1
245x3
245x3
245x3
Maintenance deads, hard work.

Hack squat on the quads
50x8
70x8
90x8
90x8
90x8

Leg press, paused, quads
200x8
300x8
400x8
400x8
400x8

Seated leg extensions
x8
x8
stackx8
stackx8
stackx8

Laying ham curls
x8
x8
x8

Back extensions
x8
x8
+20kgx8
+25kgx8
+25kgx8

Kettlebell swings
40x8
40x8
40x8

Laying barbell hip thrusts
110x8
150x8
190x8
190x8
190x8

From home

GHR
x8
x8
x8

Enjoyable Grin
BimIcon...31-01-2017 @ 21:38 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 01.02.2017 @ 09:28 AM by Bim
Tuesday 31/01/17

Flyes
15x8
20x8
25x8
30x8
25x8

Laying dumbbell press
30x8
40x8
50x8
50x8
50x8

Pec deck!
x8
stackx8
stackx8
stackx8

Barbell raise
15x8
20x8
30x8
30x8
30x8

Military press out of rack
20x8
40x8
60x8
70x8
60x8

Dips
x10
+20kgx8
+40kgx8
+50kgx8
+40kgx8

Seated dumbbell skullcrushers
30x8
50x8
50x8
50x8

Tricep extensions
x8
x8
x8
x8

Dip machine
Normal grip
x8
x8
x8
x8
Bar grip
x8
x8
x8
x8

Fooked after that lot, good session.
BimIcon...02-02-2017 @ 21:31 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Thursday 02/02/17

Squats, high bar
20x5
60x5
100x5
140x3
Belt on
160x1
180x1
200x1
207.5x3
207.5x3
207.5x3
Felt great, new line on squats feels so much better.

Middle top set:


Good Mornings
60x8
100x8
140x8
140x8
140x8

Romanian deads
60x8
110x8
150x8
150x8
150x8
Went DoH with straps form the top three sets

Hack squats
80x8
80x8
80x8
Awkward with constant pressure throughout like the old Nautilus machines, great on the quads

Laying ham curl
x8
x8
x8
x8

Bent over dumbbell delts
7.5x8
10x8
12.5x8
12.5x8
12.5x8

Machine delts
x8
x8
x8
x8
Isolates them well

Excellent session, major DOMs at the moment from Monday and Tuesday but didn't effect today's training.

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