This will be my log
Users viewing topic: & 1 Guest
12345678910 ... ... 3738394041424344454647
| Shaun |  | ... | 07-02-2011 @ 18:04 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Did about 60 minutes of 7 a side today. Nothing serious, and it's going to be a weekly thing. Good cardio. I did this before but I never logged it. I'm going to start logging it now, seeing as it's cardio. | ||
| Shaun | | ... | 08-02-2011 @ 21:25 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Hips were still destroyed so not a great session tonight. Tried to do some squats but couldn't. Paused bench (2s): 70 x 5 70 x 5 70 x 4 Probably had a fifth on the last set but no spotter and no room to tip the plates off either. Close grip bench: 60 x 8 60 x 8 These feel weird after benching for some reason. Triceps feel like they've got no power in them but the weight goes up fairly effortlessly. Then they start burning and without any warning the weight will barely budge. Speed deadlifts: 100 x 3 110 x 3 110 x 3 Not as fast as I've hoped but my hips were destroyed. Hopefully much faster next time. Finished with some facepulls. Did almost the stack for two sets of ten reps. Then did some stretches. | ||
| Wiegieboard | | ... | 08-02-2011 @ 22:43 |
 as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | The speed deads will help your hips recover and fire faster no doubt. Good call on them in my opinion dude. | ||
| Shaun | | ... | 09-02-2011 @ 19:52 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Wiegieboard said:The speed deads will help your hips recover and fire faster no doubt. Good call on them in my opinion dude. Yeah, my hips definitely feel much better today! Thanks mate. | ||
| Shaun | | ... | 11-02-2011 @ 21:11 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Paused bench (2s): 72 x 5 72 x 5 72 x 5 72 x 4.5 Last rep of last set was stuck half way up for quite a while until someone kindly helped. Was going to tip the bar if I never got any assistance. Tried to go some close grip pin presses, from almost at chest level, as assistance but triceps were too f**ked, so only got 5 reps with 60 and decided not to burn myself out. Deficit deadlifts (standing on a 25): 160 x 5 These weren't too bad. This is biggest deficit I've ever used at this weight, although not sure of its exact magnitude. Tried to do some dumbbell rows next; got ten reps of a 42.5 with my right arm but they bothered my left arm so I stopped. Then I did some curls and some stretching. | ||
| Wiegieboard | | ... | 13-02-2011 @ 00:37 |
as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Strong rowing and nice paused benching there also. 2 second pauses are the devil! | ||
| cowsforsale | | ... | 13-02-2011 @ 16:10 |
 don't have a cow, man !! Member 1951, 116 posts | I said:If you're going to post up 2 journals, at least provide some different thoughts and feelings!!!  Same goes for you! | ||
| Shaun | | ... | 13-02-2011 @ 18:55 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Bit of a meh session tonight. Squats: worked up to 175 x 1 Form quite poor. Quite a grinder. Not what I was expecting after being able to do 170 for a triple. This low volume and low frequency is sucking pretty badly, it seems. Strength seems to be going down slightly, and I'm particularly noticing this at the higher rep end when 120 x 5 is a lot more strenuous than I'd expect for someone that can triple 170. My current routine seems a little stupid, if I say so myself. Considering either going back to Madcows or maybe using Starr's heavy/light/medium 5x5. Press: 50 x 5 60 x 4 Very poor. Need to do some more volume methinks. And maybe more frequency, too. Form and grove not getting nailed in on only doing them once a week. Or maybe I was just fatigued after the squats. Power cleans: 70 x 3 80 x 3 85 x 3 85 x 3 These were the only non-disappointing lift of the day. Finished with some stretching. | ||
| Shaun | | ... | 13-02-2011 @ 18:55 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Wiegieboard said:Strong rowing and nice paused benching there also. 2 second pauses are the devil! Thanks mate! | ||
| Shaun | | ... | 17-02-2011 @ 19:49 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Tried some power snatches as a warm-up. Paused bench (2s): 70 x 2 80 x 2 70 x 5 70 x 5 70 x 4 The double with 80 was fairly easy. Definitely had more in me. I'm not really sure why I racked it on the last set either. Bar was slowing down a little, but slightly disappointed I didn't continue. Deficit deadlifts: 165 x 5 These were harder. Quite fast, though, for this weight, but I really felt the strain. Then did some GHRs, but they weren't feeling good. Then did some face pulls, which felt really good, for 2 x 15. Then did some stretching, rotator cuff work and shoulder dislocates. | ||
| Shaun | | ... | 18-02-2011 @ 19:07 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Okay session tonight. Started off with speed squats, but it turned out that I wasn't fast at all, even with 90kg. The atmosphere was a bit lacking and I didn't want to take any weight off the bar so I did power snatches instead. The noise of the bumper plates smashing off of the platform put me in the mood. Power snatch: Bar x many 40 x a few 50 x a few Need to work on my technique with these. I'll do more later, though, because I wanted to power clean. Power cleans: 70 x 3 80 x 2 85 x 1 90 x 2 80 x 3 80 x 3 80 x 3 The double with 90 is a PR. First set of 80 felt nice and easy but shoulders and wrists were taking a beating so I stopped after the third triple. Incline [30] dumbbell bench press: 45 x 10 45 x 10 This is a PR too. Haven't done these in ages. Was feeling fine up until last few reps, when there was a sudden cut-off. I don't do well at high reps, it seems. Then I did some seated dumbbell shoulder presses but couldn't really get into a comfortable enough position to do much. Pendlay rows: 60 x 5 70 x 5 80 x 5 Haven't done these in ages. I think that is also a PR for a strict pronated grip row. Finished with some stretching. | ||
| Shaun | | ... | 20-02-2011 @ 19:15 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Bit of a crappy session tonight. Press: 50 x 5 60 x 2 65 x 2 65 x 1 50 x 5 50 x 5 50 x 5 50 x 5 Disappointed, really. Warm-ups were flying up, was hoping for much more. Press has steadily been declining after lowering the volume it seems, so did some volume to get some work in. Hit a sudden wall on the last rep of the last set as it was a bit of a struggle to lock out, but otherwise the last four sets were easy and fast, as expected. Speed deadlifts: 110 x 3 110 x 3 110 x 3 These were fast. Happy with these. After that I found out that I do not have good enough balance to do unilateral leg work except step-ups, which are quad dominant and therefore the exact opposite of what I need. Then I did some hammer curls but found out that unless they are 100% strict, they are almost exclusively a shoulder exercise. So I tried to finish with some triceps work, as my triceps are weak and small, and it seems that pull downs and push downs still f**k with my shoulder. So went home. | ||
| Shaun | | ... | 23-02-2011 @ 21:00 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Brilliant session tonight. Left the gym feeling in a really f**king good mood. Paused bench press (2s): 80 x 2 80 x 2 80 x 2 60 x 8 60 x 8 The doubles were quite easy. Probably had more in my but I left it at that as I know from experience that failure comes out of nowhere on these. Next time I'll make them triples. The back-off sets weren't too bad either, but again left it there as failure comes out of nowhere. Deficit deadlifts (3 inch): 170 x 5 (+10s static hold at end) Nice PR, beltless too. I ended 2010 with this same number, except not from a deficit and with a belt. So deadlifting is going well this year. Felt easier than last week, too. Pendlay rows: 60 x 5 70 x 5 80 x 5 Nice PR on these, too. Doing them strict seems to hit the required muscle much harder. GHRs: broomstick x 12 broomstick x 12 Put a broomstick on my back in the squat bar position this time. Definitely harder. Aim is to progress to a real bar, then real bar plus weight. Finished with curls and stretching. | ||
| Shaun | | ... | 26-02-2011 @ 18:56 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Quick one this afternoon as I wanted to get back home to watch France vs England. Session took less than an hour - first time that's happened in a very long time! Also saw a guy in a Westside t-shirt and what looked to be full powerlifting gear. Speed deadlifts: 90 x 3 100 x 3 110 x 3 120 x 3 120 x 3 Speed was good on first three sets. Slowed down a little with 120, though, so I'll repeat that weight next time, and hopefully do a few more sets as well. Press: 53 x 5 53 x 5 53 x 5 53 x 5 53 x 5 These were easy enough. Making a concious effort to increase the volume with these as they've been fairly poor recently. And to press a lot you've got to press a lot! | ||
| oli | | ... | 26-02-2011 @ 19:20 |
 the big O Member 1370, 570 posts SQ 192.5, BP 140, DL 250582.5 kgs @ 88kgs UnEq | Some good sessions going on in here mate well done | ||
12345678910 ... ... 3738394041424344454647