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The Good, The Bad and The Ugly

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BimIcon...03-09-2012 @ 00:11 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Those Deads were with bands though, it makes the lift about 50Kg lighter off the floor and it gets gradually heavier until I have the full weight just above my knee. I always fail on lockout, so it's to try and strengthen it a bit. I do think I could probably pull 270 at the moment, but not 280. A few more weeks on these and I'll see how I progress on them.
BimIcon...03-09-2012 @ 21:58 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 03/09/12

Bench
LotsxBar
60x10
100x8
140x5
160x1
180x3
190x2
180x3
180x3
140x15 pb - easier than the 14 last week Grin
Very happy with benching again, I think 190x3 might have gone fresh tonight.

Floor press off rack pins. Close Grip
60x10
100x8
120x5
140x3
140x5 normal grip
140x5 wide grip

Cable Rows
x20
x20
x20

SLDL
60x10
100x8
140x5
160x3
180x3
200x3
210x3 - pb
BimIcon...04-09-2012 @ 22:19 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Tuesday 04/09/12

Junction session
Trained with Doddy and James most of the night, then Stones with Sob

Log all floor to overhead
35x10
35x10
70x8
90x3
100x1
110x3
110x3
110x3
100x7
Very happy with log tonight, far better than last week.

I've had a bit of trouble when I've been knackered on Log recently with the log going up and slightly backwards on the press. It causes me to lose my balance on lockout and fail the lift sometimes. Tonight I started trying to press the log out more diagonally up in front of me than strait up and it made a massive improvement. Puts it a bit more weight on the chest and feels a lot more stable, I would never have managed 100x7 without doing this. Hope it transfers to a heavier lift as well.

Yoke outside. 10m runs
90x2
90x2
130x2
170x2
210x2
250x1
250x1
250x1 these 250's were all about 8 seconds
250x2 18 seconds
270x2 29 seconds, glad to finish it without any drops.
As always Yoke felt hard, good session on it tonight though.

Sled Drag bout 20m uphill then 20m downhill as fast as possible
40x1
80x1
120x1
160x1
Not heavy but tiring runs, quick to do as well.

Tried a 300kg frame pickup with Sob and Walker, didn't shift at all. Then tried a 280kg frame pickup, it scraped the floor but it didn't lift more than a touch, pretty daft going into this after Yoke and without any warmups, but I had to have a go Grin

Stones
2x80 - 48"
2x100 - 48"
1x120 - 48"
1x120 - 54"
fx120 - 60"
1x120 - 60"
Felt hard this week, wanted a stab at 145 but after nearly blacking out on the last two 120's I decided to leave it until next week.

Another good Junction session.
BimIcon...06-09-2012 @ 21:13 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Tursday 06/09/12

Bench - no spotter tonight :/
LotsxBar
60x10
100x8
140x5
160x5
170x4
170x4
170x4
170x4 Only just got last rep
150x5
150x5
Might have got a 5 or two on the 170 with a spotter.

Strict Press from Rack
Barx10
40x10
60x10
80x3
90x1
100x1
110x1
112.5x1 - pb had to fight the lockout and started feeling like I was going to black out at the top, got it though Grin
105x3
105x3
105x2 failed last rep

Push Press from Rack
80x5
80x5
80x5
100x3
110x3
120x1
130x1
135x1 - pb, another fight on the lockout, not too hard though!
120x5 - pb could have got another couple I think.

Strict from Rack, not much rest
80x9
60x10

Very happy with pressing tonight, great session.
BimIcon...06-09-2012 @ 22:53 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Morning weight at the moment is about 17 stone / 108Kg, can be up or down by a pound or so.
LeedsMiniPowerIcon...07-09-2012 @ 11:14 
Getting fat is just as dumb as using PED's
Member 3387, 2532 posts
SQ 275, BP 200, DL 290
765.0 kgs @ 114kgs UnEq
17st !!!! big dog.

Great pressing mate i need to try get a pp/strict overhead tonight. Need to keep your lifts in sight
BimIcon...07-09-2012 @ 15:40 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
LeedsMiniPower said:17st !!!! big dog.

Great pressing mate i need to try get a pp/strict overhead tonight. Need to keep your lifts in sight


Thanks! They have shot up recently, think I'll have a 140 pp before the end of the year at this rate. What you doing on strict at the moment? Guessing you're just behind me from your comment. Good luck tonight, not that you'll need it.
BimIcon...07-09-2012 @ 20:13 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 07.09.2012 @ 20:15 PM by Bim
Deads with Bands, take about 50kg off the bottom of the lift, full weight from just over the knee.
10x100
8x140
5x180
3x220
1x260
1x270 easy this week
1x280 pb - still easy
1x290 pb - No hitch, felt good!
fx300 got it to my knees, felt very heavy.
fx300 A bit better, got it over my knees but no where near lockout.
3x260
3x260
3x260
All the 260's felt easy this week. I had a good session tonight on deads, the band work seems to be improving my lockout. I guess I'll know for sure when I go back to full deads, I want to get 300 before I do that.

Squats
10xBar
10x60
8x100
5x140
3x180
4x200 5th pinned me Grin went too deep for some reason.
5x200
4x200 Didn't think I would get the 5th and didn't want to be pinned twice in one night!

Done
LeedsMiniPowerIcon...09-09-2012 @ 12:32 
Getting fat is just as dumb as using PED's
Member 3387, 2532 posts
SQ 275, BP 200, DL 290
765.0 kgs @ 114kgs UnEq
Great work again, just missed a 135kg pp so not to far behind you.My technique lets me down i dont dip enough.
BimIcon...09-09-2012 @ 19:45 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 10.09.2012 @ 00:28 AM by Bim
LeedsMiniPower said:Great work again, just missed a 135kg pp so not to far behind you.My technique lets me down i dont dip enough.


My push press is all leg drive with maybe a little grind right on the lockout. Although my technique is still s**t it has improved a lot this over year. I have a problem of not wanting to dip enough as well, but most of the time now I manage to hit the right depth and even though it feels awkward it gives me better drive.

I just need to start working on my clean now, which is totally s**t, and then jerk as well.
BimIcon...10-09-2012 @ 20:07 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 10/09/12

Bench
LotsxBar
60x10
100x8
140x5
160x3
180x1
190x2 failed third, getting closer though.
180x3
180x2 - 2 second pause for both
180x2 - failed third. 1 second pause for both

CGBP
60x10 all paused
100x10 all paused
120x5 all paused
140x3
150x3 - pb, last rep was a grinder. Don't think I've ever gone over 140 on these before.

Barbell rows touching the floor with each rep
60x10
100x10
120x10 straps. - too heavy really, my form was pretty bad
100x10

SLDL - bad DOMS from Friday still so lighter today
60x10
100x10
140x5
140x5
140x5
140x5
140x5

Pull ups
x10
x10
x10

Missed Front Squats for the second week running :/ Bench is feeling strong, I think I'll get 190x3 pretty soon.

Done
BimIcon...11-09-2012 @ 23:30 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Tuesday 11/09/12
Junction tonight, trained with Doddy

Log all floor to overhead
35x10
35x10
70x5
80x5
90x3
100x1
110x4
110x4
110x4 Managed to attempt the 5th on all of the 110's, last one was pretty close to lockout.
100x5
I felt f**ked after this lot, happy with it though. I should get 5's on the 110 next week with any luck then on to 115's.

Sled Pulls, about 15m up a slight hill, then turn and 15m back down.
100x1
140x1
140x1
140x1
140x1
Managed a decent pace on these, not heavy but very tiring, thighs felt like jelly by the end.

35kg Dumbbell
x5

53Kg Dumbbell
x5

65kg Big Metal Dumbbell
x1 - pb
x1
xf lost it at the top
x1
First time doing this, felt ok, technique played a big part on the ease of each press.

Pinch grip practice
Two 10kg plates smooth side out in each hand
1 Minute 6 Seconds
51 Seconds

Stones no tacky (fair bit on the stones though) All to 48"
80x2
120x1
120x1
120x1
145 Lapped it but couldn't get it to the platform
145 Same^
Felt tired going into these, still got DOMS from Friday. They all felt hard, should have a better crack at the 145 next week.

Kettlebell Swings
24x12
40x12
40x12
40x12

High Pulls
x20
x20
x20
x20

Done
BimIcon...12-09-2012 @ 18:40 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Left trap was hurting like hell last night. A little better today but still in pain, think I did it on log.
BimIcon...13-09-2012 @ 22:54 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Thursday 13/09/12

Left trap is still hurting, I nearly didn't train tonight. It's the first thing I've had wrong with me for ages, feels like it should be ok next week with any luck.

Bench
Lotsxbar
60x10
60x10
100x8
140x4
160x5
170x3
My trap kept twinging a little, more off-putting than anything but I was struggling to keep myself solid through the sets, and I couldn't get much arch. Thought I would drop the weight a bit and see how it went.
140x10
140x10
140x9 failed last rep

Strict Press out of Rack
Barx10
60x10
80x5
90x3
100x1
105x3
105x3
105x3
105x3
105x2 failed last rep
80x10
60x10
Felt good on the 105's, I think I should get 4's next week.

Set up and started Push Press, but it was giving me some pain so ditched it.

Rotator Cuffs
Cable External Rotation and Cable Internal Rotation
x10 x10
x10 x10
x10 x10
x10 x10
First time doing these, felt like they were doing the job, going to keep them in for a bit.

High Pulls
x20
x20
x20

Front Raise 25kg Plate then Side Raise 10kg in each hand
x10 x10
x10 x10
x10 x10

Bicep Curls 15kg Barbell
x20
x15
x15

Tonight is the first time in ages I didn't go home feeling totally f**ked, happy with the session though.
BimIcon...14-09-2012 @ 21:37 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Post Edited: 14.09.2012 @ 22:59 PM by Bim
Friday 14/09/12

Deads with bands, take about 50kg off the bottom of the lift
DOH no belt
100x10
140x8
180x5
Mix Grip, belt on
220x3
260x1
270x1
280x1 small hitch
290x1 big hitch
270x3
270x3 very hard set, first rep felt really hard, had to hitch the last rep.
Wanted 3 sets on 270 but glad I stopped here, I felt wiped out after these. Harder than last week, trap hurt a touch, not as much as yesterday though.

Squats no belt
60x10
60x10
100x8
140x3
180x3
Belt on
200x5
200x5
200x5
200x5
200x5
Numbers going up well in squats, good session, DOM's are in the post Grin

Done

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