This will be my log
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| Shaun |  | ... | 26-02-2011 @ 22:53 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Thanks mate! | ||
| Shaun | | ... | 02-03-2011 @ 20:30 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Quite a crappy session tonight, even though I hit a few PRs. Wasn't feeling great all day, but braved it to the gym. Couldn't be arsed with any assistance exercises or volume so kept it short. Paused [2s] bench press: 80 x 3 80 x 2 80 x 3 First set was easy. Felt awful during second set so cut it to two sets. Then had a long rest period and hit three hard reps on last set. Couldn't be bothered with any back-off sets. Deficit deadlifts: 175 x 5 First four reps were easy. But was a bit breathless and that put a halt to my momentum so last rep was really poor form. But got it, though! Stretched and went home. | ||
| Wiegieboard | | ... | 02-03-2011 @ 22:15 |
 as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Sounds like you showed some guts in the session to me when you were willing to go on and do your last set of 3. Well done mate. | ||
| Shaun | | ... | 03-03-2011 @ 19:19 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Thanks. Although I don't know if an 80kg bench takes much guts lol. | ||
| Shaun | | ... | 03-03-2011 @ 19:57 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Review of January and February's training. January's training went okay considering I had exams. Squatted 170 for a triple, which was nice, and deadlifted 200 for a single, which was also a PR. Bench had decreased a little bit and it seems that high reps don't transfer well to low reps for me (70 x 12 in December to struggling with 77.5 for 3 x 5 in Jan). Press was also a bit on the low side, and has in fact ever since I finished Madcow's routine back in the summer. It seems to have decreased with a lower frequency, as do a lot of my lifts. Currently I'm focusing on my bench press and deadlift rather than squat. I really want to bring up my deadlift ASAP to 500lb. My plan was originally to deadlift twice a week - one day doing deficits and the other doing speed work. It's working well because I pulled my 5RM from early January, except this time from a 3 inch deficit and without a belt. So going by my 5RM - 1RM numbers for the deadlift from the floor, I should be good for 200 now from the same deficit for a single. Speed is also really good. Grip maybe a little lacking, and I definitely feel it much harder to lock out when my grip is failing. I don't want to have to resort to straps for my worksets yet, although as my main concern is a bigger deadlift I guess I might have to use them. Getting over the 200 mark will be a huge mental barrier so I'm going to wait a while until I max out again. When I can do 200 x 5, I'll probably go for it. Onto the bench, now. Off the chest was my weakness as I was bouncing it. So I've been pausing them all as of late. Initially it hammered my numbers, but now it's beginning to catch up - only 10kg behind, but with an extra rep, and feels easier now too. Form has also improved a lot, too: using much more lats, pulling the bar apart, feels less like an arm exercise, and more consistent with the position it touches my chest. Not sure when I'll go back to normal benching. I think I'll try and take the paused benching as far as it'll let me. Also going to do a lot more triceps work as I think these are also a little weak. Onto squatting, I seem to be maintaining fairly well. After I hit the 500lb deadlift I'll go back to squatting three times a week as this is what has always worked for me the best. Hopefully I'll continue deadlifting at least once a week, with one day devoted to speed and the other to doing 5s from either the floor or a deficit. Also, life is a bit busy at the moment so I've been missing a few sessions, which sucks. Goals for 1st April is to get 185 x 5 from a deficit and pause bench 85 for three triples. I also want to press 60kg for 5x5. I've been feeling that the higher volume, lower reps approach to pressing is working well. Heh, maybe that's where I was going wrong this year. | ||
| Shaun | | ... | 05-03-2011 @ 18:04 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Quite a good session tonight considering that I've been knackered for most of the week due to hectic schedule that does not conform to body clock. Speed deadlifts: 90 x 3 100 x 3 110 x 3 120 x 3 120 x 3 120 x 3 Speed better than last time. Happy with these. Press: 55 x 5 55 x 5 55 x 5 55 x 5 55 x 5 Second set the hardest; fourth set the easiest. Strange. Close grip bench lockouts: 60 x 6 70 x 6 80 x 3 I've always known my triceps were weak, but not this weak. Perhaps there was some fatigue from the pressing, but this is still definitely a weak area for me. Finished with curls and stretching. | ||
| Wiegieboard | | ... | 05-03-2011 @ 19:17 |
as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Have fun bringing that bench right up. If you can pause them, you're gonna be a f**k tonne stronger and it's amazing practice for competition anyway I imagine. Keep up the good work! | ||
| Shaun | | ... | 07-03-2011 @ 21:38 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Bit of a meh session tonight. Paused [2s] bench press: 80 x 3 80 x 3 80 x 3 Never felt like I had a fourth rep in my on the first set - quite disappointed with that. But at least I got all three triples, which I suppose is good. Close grip bench press: 60 x 6 60 x 6 60 x 6 60 x 6 60 x 6 60 x 6 Happy with this. No grinders, reps all smooth, some quite fast too. Squats: 150 x 1 160 x 1 165 x 1 170 x 1 Squats felt heavier than they should. But then this is my own fault for not training this sufficiently recently. 170 had a definite sticking point about half way up. My hamstrings are also really weak. Might have to get back to three times per week squatting sooner rather than later if I want to keep my squat above three plates! The strength drop is particularly noticeable at the 3+ rep range at lower weights. Warm ups with 120 and 140 look almost like 5 and 3RMs respectively! Pendlay rows: 80 x 6 80 x 6 80 x 6 80 x 6 80 x 6 80 x 6 First set was the hardest, and felt almost like a 6RM. Last sets were nice and fast. Did some stretching and went home. | ||
| Shaun | | ... | 10-03-2011 @ 18:53 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Quite a good session tonight considering I've been very stressed this week. A quick one, though, because I've got stuff to do. Paused [2s] bench press: 80 x 1 85 x 1 88 x 1 90 x 1 90 was quite a grinder. Happy with that, though, as it was only a few weeks ago that I could barely bench that with a massive bounce. Deadlifts: 180 x 5 Nice PR, done without straps or a belt, that is 90% of my current PR, set with a belt and straps. Even did a 10s static hold at the end. Weight never felt too heavy. Never felt exhausted or destroyed at the end of it. Although I'm not really sure that deficit deadlifts have given me a brilliant carry-over. Some quick stretching and went home. | ||
| Shaun | | ... | 12-03-2011 @ 21:51 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Hurried session this afternoon as I had very little time before the Wales - Ireland game started. No water either as the drinking fountain was broken, so was feeling really dehydrated. Speed deadlifts: 90 x 3 100 x 3 110 x 3 120 x 3 125 x 3 120 was the slowest. 125 was actually quite fast, compared to how I thought it would be based on 120. Press: 57 x 5 57 x 5 57 x 5 57 x 5 57 x 5 This was quite hard. Meh. | ||
| Shaun | | ... | 15-03-2011 @ 20:59 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Bit of a "meh" session tonight. Shoulder was feeling really bad for some reason, so wasn't even sure I'd get anything done. Power snatch: 40 x 5 50 x 5 55 x 5 These were more clusters of singles than sets, but it's easier to write it like this. Shoulder was feeling fine after these. Quite a few misses with 50 and 55. Paused [2s] bench press: 70 x 5 70 x 5 70 x 5 70 x 5 70 x 5 These weren't too hard, and they shouldn't have been either. But maxed out on this last week and wanted to be cautious due to shoulder. Squats: 60 x 5 80 x 5 100 x 5 120 x 5 140 x 3 These were dreadful! Infrequent squatting in the last two months seems to have killed my squat. Must get back to frequent squatting if I want my squat to progress. Perhaps I should have used a belt, too. Maybe would have gotten all five reps. I know that my belted squat transfers much better to my unbelted squat than the vice versa, so I have no reason not to wear it, but I guess I was too lazy to go into my bag and get it. Did some face pulls, 2 x 12, about three quarters of the stack. Then did some stretching and went home disappointed about the squats. | ||
| Wiegieboard | | ... | 15-03-2011 @ 21:09 |
as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | I've seen this happen to guys before with the squats. Some regularity will see those squats make their way back up to where they were. Good luck working them back up! | ||
| Shaun | | ... | 18-03-2011 @ 16:45 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Was meant to go last night but had too much work to do. Was playing indoor wendyball today which is in the same gym so I did some quick accessory work, after an hour and a half of running about and barely any food. GHRs with broomstick: bodyweight x 12 bodyweight x 12 Well enough. Dumbell bench press: 27.5s x 8 27.5s x 8 - paused Haven't flat dumbbell benched in ages. Flat was fairly easy, but paused was much harder. Leg curl machine: 2 x 6 each side, with 50kg. First time doing these on a machine. I usually hate machines but this one wasn't as crappy as the others. Then did some overhead triceps extensions, which were weak; some strict curls, which were fairly good; and some face pulls. In and out in about 35 mins. | ||
| Wiegieboard | | ... | 20-03-2011 @ 11:53 |
as crimson as my last victims underclothing..... Member 899, 11371 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Nice work doing the paused dumbells. Your stabilizers will be getting some great work from doing that. Hope you manage to make your next session though. It's frustrating when you miss a session so good work getting yourself in there to do the accessories. | ||
| Shaun | | ... | 20-03-2011 @ 12:55 |
Member 1668, 1499 posts SQ 186, BP 102, DL 211499.0 kgs @ 93kgs UnEq | Thanks. Going this afternoon, so I'll definitely make my next session.  | ||
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