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Wiegieboard doesn't even lift.

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WiegieboardIcon...08-10-2023 @ 01:46 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Front Squats
5 sets of 5 reps with 75kg




Slow close grip Bench
1 set of 12 reps with 75kg
1 set of 10 reps with 75kg
1 set of 8 reps with 75kg
1 set of 8 reps with 75kg

^I really enjoy doing those bench slows. Basically all of the emphasis is on controlling the negative really well and slowly so that it annihilates your bodies ability to do any work. They really tire you out fast and I feel more "worked" than doing the high power style reps.
My arms were really dying from them and the lockout on the last rep is super hard to get.
WiegieboardIcon...10-10-2023 @ 05:10 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
squat
5 sets of 5 reps with 115kg

Bench paused slows
3 sets of 7 reps with 80kg
2 sets of 8 reps with 80kg

SEATED DUMBELL PRESS PAUSED SLOWS
3 sets of 8 reps with 22kg dumbells

Side raise paused slows
5 sets of 10 reps with 6kg dumbells

Fat grip gripping
2 sets of 45 seconds with 100kg frame
2 sets of 19 seconds with 120kg frame

Tricep pushdown bicep curl supersetted slows
3 sets of ten reps for each.

Each set takes abou1 minute 20 to perform.
WiegieboardIcon...10-10-2023 @ 05:10 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 10.10.2023 @ 05:13 AM by Wiegieboard
Double squirt
WiegieboardIcon...10-10-2023 @ 05:10 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 10.10.2023 @ 05:11 AM by Wiegieboard
Triple squirt
WiegieboardIconAn actual 'Arm day'12-10-2023 @ 00:46 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Disc curls
3 sets of 8 reps with 10kg discs

Overhead disk tricep ext.
3 sets of 10 reps with 25kg plate

Barbell curl
3 sets of 6 reps with 25kg

"Skull crushers"
3 sets of 10 reps with 25kg

I figure, if I do them really slowly, I can use less weight and risk injury a lot less.

Been doing a lot of slow rep stuff lately. I like it. It feels less dangerous.
Wayne_CowdreyIcon...12-10-2023 @ 11:42 
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Still got a little bit of strength
Member 400, 22149 posts
I think that slow rep work is perfectly valid and has a place.
WiegieboardIcon...17-10-2023 @ 03:31 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Wayne_Cowdrey said:I think that slow rep work is perfectly valid and has a place.


Thank you Mr Wayne. I was wondering if it would do me benefit so it's joyous to hear an experienced lifter with positive opinions of it.

I was very tired on Friday so missed yhe session and put it off until Today, instead taking the opportunity to sleep a lot.

Squats
5 sets of 5 reps with 120kg

Very very comfortable today. Very happy about this.

Backwards sled walks
5 sets of 80m with 45kg on sled.

Arm over arm sled pulls
4 sets of 20m with 45kg. 10s pulls.
1 set of 45kg plus a person on top haha.

Slow bench
3 sets of 8 reps with 80kg doing 4 second negatives.

We didn't do much tonight buy what we did do was fun. Sled work wad very very fun. We even had a few gym girls join in on the sled work and they seemed to enjoy it too.
Props to them getting in on the arm over arm.
WiegieboardIcon...17-10-2023 @ 03:32 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 17.10.2023 @ 03:32 AM by Wiegieboard
Double spurt
WiegieboardIcon...18-10-2023 @ 21:45 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
I train lots of close grips but still my press always fails at lockout.

Continuing to find a remedy.

Skull crushers
5 sets of 10 reps with 25kg

Bicep curls lol
5 sets of 10 reps with 25kg

Concentration curl
2 dropsets with 10kg then 5kg

It appears that I have exceptionally weak arms. I can't recall having seen anyone my size use so little weight.
WiegieboardIcon...22-10-2023 @ 22:41 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Friday night was not a session once again because I was very tired and going to Giants Live the next day on the other side of the country.
Giants was great.
Wonderful lineup, great show and Big Tom took the W as well.
Iron Bibis Log World record was mental also. No disputing that record in the slightest.
Roll on Monday for Squats and bench.
WiegieboardIcon...24-10-2023 @ 00:08 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 24.10.2023 @ 00:11 AM by Wiegieboard
I was under the weather today.
I was so tired after work that I decided not to back squat which should have been 125 for 5x5.

Instead I:

Front squats
5 sets of 3 reps with 85kg

Sissy squats
5 sets of 10 reps with body weight (115kg)

Seated Barbell press
8 sets of 8 reps with 3 second negatives with 45kg

WiegieboardIcon...25-10-2023 @ 21:32 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
A SESSION WITH THE MRS

My lady got a gym membership and asked me to go with her so we did a little upper body session.

Slow dumbell bench
3 sets of 10 reps with 32kg (4 second negatives)

Wide grip pulldown
2 sets of 10 reps with 56kg (3 second negatives)
1 set of 5 reps with 79kg

Cable curls
3 sets of 10 reps with 25kg? (3 second negatives)

Tricep pushdown
3 sets of 10 reps with 60kg (3 second negatives)

I'm glad I opted to do the slows on dumbell bench.
I feel like if I were to work with a heavier weight at a faster tempo, I'd have to practice laying back onto the bench from sitting a little more.

The Mrs worked hard. She did well. The goal is to get her to be able to work with the barbell on bench but it's a bit iffy just now because she's not really strong enough so it'll be dumbells for a little while yet.
WiegieboardIcon...28-10-2023 @ 00:10 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 28.10.2023 @ 00:15 AM by Wiegieboard
Front squats
5 sets of 2 reps with 95kg

Sorry about the low quality and stuff on screen. The video was clipped from my live stream rather from camera phone.

https://www.youtube.com/watch?v=VZFz_k7B70o&ab_channel=NeillWyl...


Seated Barbell Press
3 sets of 6 reps with 47.5kg Plus a couple of negatives.

Lateral Raises
5 sets of 12 pause reps with 6kg

Did the session on live stream tonight. Was good to chat to friends whilst training.
WiegieboardIcon...31-10-2023 @ 02:56 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 31.10.2023 @ 02:59 AM by Wiegieboard
Squats
5 sets of 5 reps with 120kg

Bench
1 set of 6 reps with 95kg
1 set of 8 reps with 95kg
1 set of 10 reps with 95kg
1 set of 12 reps with 95kg (rep pb)
3 sets of 4 slows with 95kg (5 second negatives)

Seated dumbell press
3 sets of 8 reps with 22kg (4 second negatives)
2 sets of 6 reps 2 motion presses with 22kg

Paused Side raises
1 sets of 5 reps with 8kg
4 sets of 10 reps with 6kg

Rear delta flys
5 sets of 10 reps with 28kg?

Triceps pushdown
3 sets of 10 reps with 68kg

Really happy about the rep PB on bench.
Rep calculator works out a 132kg bench from that but I know I have a forearm weakness and elbow weakness that would bring that down a bit.
I'll continue on my current path and max out just before New year.
Praying for 140kg.
Before my Elbow injury I'm pretty sure I did a very sketchy 10 with 100 but I haven't done a clean 12 with 95 before.
WiegieboardIconSession with the Mrs.01-11-2023 @ 21:51 
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as crimson as my last victims underclothing.....
Member 899, 11359 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Incline viking press
3 sets of 10 explosive reps with 105kg

TRX band 45 degree pullups
3 slow sets of 10 with bodyweight.

Wall ball throws
3 sets of 10 reps with 12kg ball.

Decline seated dumbell curls
3 slow sets of 10 reps with 8kg dumbells

Cable Pushdown
3 sets of 6 reps with 48kg

That was it Happy
Triceps were f**king DEAD from Monday.

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