This will be my log
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| Shaun |  | ... | 21-06-2011 @ 22:48 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Wiegieboard said:Latest session looks nice and healthy. I'm sure you'll build it up just fine from there. Yeah hopefully, that's the plan anyway. | ||
| Shaun | | ... | 23-06-2011 @ 20:01 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Good session tonight. Squats: 123 x 5 123 x 5 123 x 5 Nice and easy. Press: 50 x 5 50 x 5 50 x 5 Could have probably qualified as speed work. Pendlay rows: 70 x 5 70 x 5 70 x 5 Really easy. Chins: bodyweight x 3/1/1/1/1/1/1/1 These weren't so great. Did some 10s negatives on the last couple. Stretching and home. | ||
| Shaun | | ... | 25-06-2011 @ 17:46 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Good session tonight. Squats: 126 x 5 126 x 5 126 x 5 Nice and easy. Forgot to wear my knee-sleeves today too. The sleeves help a fair bit with correct knee tracking so squats were a little quad dominant. Bench: 73 x 5 73 x 5 73 x 5 Felt heavy in my hands but every rep went up nice and smooth. Deadlifts: 155 x 5 Again not too hard. Tried to do some chins but had really bad ab-DOMS because last session I tried to do some sit ups with a weight and really felt it since then. Strangely ab-DOMS totally destroyed my ability to chin. So did some curls and left. | ||
| Shaun | | ... | 28-06-2011 @ 20:30 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Good session tonight. Squats: 129 x 5 129 x 5 129 x 5 These were fine and easy. Had to wait a while between last warm-up set and first work set, though, which made it the hardest set as I was slightly cooled down. I was wearing an pair of rugby shorts today and a fairly long legged pair of boxers (I usually wear boxer briefs) so that when I stretch not too much of my inner thigh is showing. So when I was warming up a set of 60 I noticed that this experiment didn't work... then on the next warm up set with 80, I saw something that looked to be my scrotum slightly hanging out one side. f**k, I though, rather than show less skin with the longer legged boxers I am actually showing more flesh! So I readjusted myself (discretely) and pulled my boxers right up so hopefully my reproductive organs were held tightly against my lower stomach. So I preceded to do 100 for a couple of reps and f**k me, my cock fell out and was hanging right out for all to see! So I couldn't have that! Then I remembered that the other pair of clean boxers I took with me were of the normal kind, so I scampered back to the changing rooms to put them on. It's a good job that there is no option other than to squat facing mirrors or else I would have done a whole three sets of five with my knob hanging out. Quite a lot of people - especially females - in the weights area tonight, too. Someone must have seen something, even out of the corner of their eye... Press: 53 x 5 53 x 5 53 x 5 Easy. Pendlay row: 73 x 5 73 x 5 73 x 5 Really easy. Chins: bodyweight x 2/1/1/1/1 These sucked. Last four singles were with exaggerated negatives, failed on the concentric on the 7th rep. Didn't stretch. Went home. | ||
| Shaun | | ... | 30-06-2011 @ 20:33 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Quite a good session tonight. Squats: 132 x 5 132 x 5 132 x 5 Not too hard again. Form wasn't too great though as they felt very quad dominant. I think that it's my heeled weightlifting shoes throwing me forward. Considering switching to flat soled shoes. Bench press: 76 x 5 76 x 5 76 x 5 Quite hard. Deadlifts: 160 x 5 Not hard at all. Chins: bodyweight x 1/1 These felt atrocious tonight. Failed on the second one, then the plan was to make up the rest of the reps with long eccentrics but elbow felt f**ked up. Might drop these and do something else instead as they feel exclusively a biceps exercise. | ||
| Shaun | | ... | 02-07-2011 @ 16:10 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Squats: 132 x 5 135 x 5 135 x 5 Misloaded the first set, but only by a tiny amount and I got all reps of all sets without too much trouble so didn't decide to do an extra set. Definitely think that my Ironworks are throwing my forward, though, felt these a lot on my quads. Going to switch to flat shoes. Press: 56 x 5 56 x 5 56 x 5 Not too hard. Did feel a little painful in my elbows - had that feeling before when I didn't do any biceps curls so was left with weak elbow flexors causing some pain. Pendlay rows: 76 x 5 76 x 5 76 x 5 Easy. Curls, stretching, home. | ||
| Shaun | | ... | 04-07-2011 @ 20:22 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Quick session tonight. Between now and middle of August I'm not going to have much time to spend in the gym on weeknights. Bench press: 80 x 3 80 x 3 80 x 3 60 x 10 60 x 10 60 x 9 Triples felt fine. Last rep of last set, triceps just basically burnt out. Supersetted the last three sets of benches with some rear delts. Deadlifts: 165 x 5 Not too hard. Form was slightly worse than last time though. Low back felt like it was taking too big a share of the load and the hamstrings and glutes not enough. | ||
| Terminator | | ... | 07-07-2011 @ 14:53 |
 jerking is obviously great, Member 2521, 4721 posts SQ 235, BP 160, DL 290685.0 kgs @ 111kgs UnEq | Shaun said:Good session tonight. These were fine and easy. Had to wait a while between last warm-up set and first work set, though, which made it the hardest set as I was slightly cooled down. I was wearing an pair of rugby shorts today and a fairly long legged pair of boxers (I usually wear boxer briefs) so that when I stretch not too much of my inner thigh is showing. So when I was warming up a set of 60 I noticed that this experiment didn't work... then on the next warm up set with 80, I saw something that looked to be my scrotum slightly hanging out one side. f**k, I though, rather than show less skin with the longer legged boxers I am actually showing more flesh! So I readjusted myself (discretely) and pulled my boxers right up so hopefully my reproductive organs were held tightly against my lower stomach. So I preceded to do 100 for a couple of reps and f**k me, my cock fell out and was hanging right out for all to see! So I couldn't have that! Then I remembered that the other pair of clean boxers I took with me were of the normal kind, so I scampered back to the changing rooms to put them on. It's a good job that there is no option other than to squat facing mirrors or else I would have done a whole three sets of five with my knob hanging out. Quite a lot of people - especially females - in the weights area tonight, too. Someone must have seen something, even out of the corner of their eye... Didn't stretch. Went home. this made nearly made me choke with laughter... we're about same age, same size, and not disimilar totals I see. Although you seem to be more of a squatter than a bencher I gather | ||
| Shaun | | ... | 07-07-2011 @ 20:53 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Squats: worked up to 150 x 1 Did these in socks. Didn't really feel better than with heeled shoes. The problem, I think, is weak hamstrings rather than the shoes throwing me forward. Press: worked up to 70 x 1 70 x 1 70 x 1 70 x 1 Second and third reps not too hard. RDLs: 90 x 10 90 x 10 Grip and forearms were holding me back here. Forgot my straps, dammit. Dumbbell bench press: 55 x 10 55 x 6 Forearms just gave out and had to drop the dumbbells. Finished with some reverse curls and face-pulls. | ||
| Shaun | | ... | 07-07-2011 @ 20:53 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Terminator said: this made nearly made me choke with laughter... we're about same age, same size, and not disimilar totals I see. Although you seem to be more of a squatter than a bencher I gather Nah you're a few years older than me. | ||
| Shaun | | ... | 08-07-2011 @ 13:26 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | June's training review: Training's being going okay. Eating plenty of real food too now that I'm at work and the canteen here is dirt cheap. Barely taking any whey, and vastly cutting down my junk food intake. Briefly ran Starting Strength again but got bored within two weeks. It got my squat and deadlift up pretty quickly, though. Not so sure about the bench. One thing I know is that to bench a lot I have to bench a lot, and also make sure I'm doing plenty of upper body volume for hypertrophy, too. What worked best previously was doing some lifts at 90%+ and then some back-off volume. Likewise, for the press, too. I've also noticed throughout the years that I can press first and then do some benching pretty much fine after, however the vice versa is not true. The press is also something that needs frequent practice, slightly more-so than the bench. So every time I train I'm going to try and hit at least one lift on the press at 90%+. Less if I'm benching after, more if I'm just doing some dumbbell s**t instead. For deadlifts, I'm going to be increasing the weight by 5kg each week for a set of five. Then when I can no longer get five reps, I've drop fown to four, and continue, etc, until I'm down to singles. In theory, this means that by the week of beginning of the October I'll be on 230 for at least a single. Squatting wise, I'll be doing that twice a week. Not sure on rep ranges yet. Probably a mix. Training frequency wise, I might have to drop down to twice a week. This is because between now and the 8-18th of August, I have an exam to sit and two pieces of coursework to complete for my masters, which coupled with full time work is eating up all of my free time. These sessions will be extra long, because after a session I can't actually be arsed to do any uni work anyway so rather than go home and do nothing, I'd be better spending the time in the gym. Through the use of supersets I can minmise the time I'm in the gym but not actually lifting, too. Only assistance will be supersetted, though. | ||
| Shaun | | ... | 10-07-2011 @ 18:11 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Good session this afternoon. Squats: 160 x 1 170 x 1 175 x 1 Got my old PB again. 170 was probably the hardest as I fell out of line a bit, hips went forward and weight shifted onto toes about half way up, or thereabouts. 175 was quite smooth, although by no means easy. I'm not into speculation so I won't say that I could have definitely go either another rep or four plates, but it didn't feel all out. Hardest part overall was probably how the weight felt on my back. Box squats: 100 x 8 120 x 3 130 x 1 First time doing these in ages. These felt pretty tough - used to the rebound, which as you know these take away. Also legs were pretty tired after the squats. Just couldn't be bothered, really, after the first set. And if I had, I would have probably only got a few extra reps on each set anyway. Press: 70 x 1 72 x 1 74 x 1 76 x 1 New PB. Happy. Used wrist wraps for the first time in half a year. Definitely paid off. 76 didn't feel all out. Dumbbell bench press: 30s x 6 30s x 6 30s x 6 Supersetted with: Pendlay rows: 80 x 6 80 x 6 90 x 6 Pendlay rows were quite easy. Benching was a little harder. Second set the easiest, first set quite difficult but still smooth; last set had a few grinders, but I got them in the end. Pressing before probably didn't help, but I'm only doing them to get jacked anyway. Stretching and home. So this means that I am at least as strong as I was before on the squat and press. | ||
| Shaun | | ... | 14-07-2011 @ 20:19 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Mixed session tonight. Press: 65 x 1 75 x 1 79 x f 75 x f Funny story here. 65 went up really smoothly. Tried 70 next, or so I though - instead of changing the 2.5s for 5s to make 70kg total weight (20kg bar, 2 x 20kg plates, 2 x 5kg plates), but after I had the 5s on, I then put the 2.5s back on! 75 was a struggle to get up, although at the time I thought it was only 70, which pissed me off. I put a 2kg on each end thinking it was 74kg, as I should make this given that it's under my PR, but it was actually 79 that I tried. Didn't get very far, lol. Removed the 2s from each side and tried what I thought was 70 again but was actually 75, again failed. Was pissed off at this point, only realised I misloaded when I was stripping the bar. Speed press: 40 x 3 40 x 3 40 x 3 40 x 3 40 x 3 40 x 3 Done Westside style, i.e. 1 minute rest after each set. Deadlifts: 170 x 7 Failed eighth. But still quite happy with this. Form again wasn't great. Felt it too much in my lower back and not enough in my quads and hamstrings. Wasn't feeling that great today either. Was seriously considering bailing after the presses. Glad I manned up, though. Moral of the story: man up! | ||
| Shaun | | ... | 17-07-2011 @ 17:58 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Okay session this afternoon - well, probably one of the best sessions I've had with only two meals in me before hand, actually. Squats: 160 x 1 170 x 1 177 x 1 160 x 2 150 x 5 All time squat PR. Wasn't all out, but not even going to speculate on what I had in me. Wasn't easy either; form felt a bit worse today than last Sunday. Happy with the last set, too. Push press: 80 x 1 85 x 1 90 x 1 95 x f 95 x f 70 x 4 70 x 3 70 x 2 70 x 2 First time push pressing properly in a while. Hit an all time PR, but missed bodyweight, twice. Difficulty came from the fact that I've not supported that weight in front of me in a long time; felt very heavy on wrists, etc, thus wasn't making full use of leg drive. I'm going to try and get some volume in with 80-90 for a while - that'll get me used to using leg drive and also should make the weights feel lighter in my hands. Curls, stretching, home. | ||
| Shaun | | ... | 19-07-2011 @ 20:09 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Okay session tonight. Was feeling pretty crappy tonight so wasn't expecting much. Triceps and upper back fried from Sunday; legs and hips also feeling it a bit. Press: 60 x 2 65 x 1 70 x 1 Was quite a grinder, due to triceps. Didn't try any more, because 70kg is still over 90%. Speed press: 45 x 3 45 x 3 45 x 3 45 x 3 45 x 3 45 x 3 Later sets not as fast as first ones. Triceps feeling the fatigue. Deadlifts: 175 x 6 - failed 7th. Was almost about to pussy out and do speed pulls, but decided against it and manned up. Glad that I did because that's a rep PB. Form also felt better: more quad drive to start with, although still not enough hamstrings on the lockout, but an improvement nonetheless. | ||
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