Dee's General Strength and Fitness Journal
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| Dee1704 |  | ... | 05-10-2013 @ 18:44 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Today's session: FRONT SQUAT Haven't done these in a while, and it showed. Never been particulary good at front squatting (old PR was 130x1@100), but now I feel technique's really off. 20kgsx6,6,6 50x4,4 70x2 85x2 100x2 Was muscling it out at this point, s**tty form. But I went for another round none the less. 70x5 80x3 90x1 90x1 90x1 This felt a bit better. PENDLAY ROWS 70kgsx8 70x8 70x8 80x3 85x3 Went okay. Concentrated on maintaining decent posture so I can still call them Pendlays  ABS ON PULLDOWN MACHINE 40kgsx8 50x8 60x8 60x8 60x8 Not a very 'hardcore' or 'manly' exercise, but it certainly hit its target very hard! Tomorrow's a rest day, I'm gonna try to get lots of good food and good sleep. Got the 10-rep back squats on Monday again, will be interesting how it goes around this time. | ||
| Dee1704 | | ... | 07-10-2013 @ 22:14 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Good session today. Had only about an hour to train, so I focused on the two main lifts for today. Went like this: BACK SQUAT 20kgsx8 60x6 90x3 110x1 110x10 Went much, much better than the 100kgs last week. Adaptation sometimes does work wonders! 102.5x10 I started to feel my quads and hips, but it still was going okay. 97.5x10 Fatigue started to chime in by now, but I forced myself to concentrate and stay in control on every rep. Gassed but happy at the end. I'm definitely going to do another week of 10s on back squats. I'm pretty sure I can get 115x10 next week, and if I decide to belt up, 120-122 isn't out of the question. We shall see. STRICT PRESS (531 - 531 week) 20x10 32.5x8 45x5 52.5x3 60x6 No time for additional singles, so I went all-out on the last set, with maybe 1 rep in the tank. Short but intense session. Will be interesting to see how the squatting goes Wendsday -- I'm also planning to do push presses, power cleans and some kettlebell work. | ||
| Dee1704 | | ... | 08-10-2013 @ 10:09 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Bodyweight is 95.0 today, fully clothed and after some coffee w/ coconut milk, a can of tuna, some cheese and a banana | ||
| Dee1704 | | ... | 09-10-2013 @ 19:18 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Wasn't feeling fully recovered from Monday's session today. Quads and hips were sore despite regular stretching and rolling. Aside from that, training went okay, although I would have liked even more volume. So: BACK SQUAT 20x5,5 60x5,5 80x2 100x1 100x10 It hurt to reach my usual depth (which is almost ATG), but I fought through. 100x10 - Break after the 1st set wasn't long enough, I started feeling dizzy mid-set but completed all the reps none the less. 100x10 - After a 5min break, easier then the 2nd set. Some reps a tidbit high, but decent. PUSH PRESS 20x10 40x5 -531- 52.5x5 62.5x3 67.5x3 - Had 2-3 more in the tank -Ox Method- 70x3 70x2 70x1 - Pressed it out from halfway up, not enough power 70x5x1 - Okay reps, except that I almost jumped on the last two, turning them into push jerks (or power jerks?). (Total: 11 reps in 8 sets, with 75 sec rest between all sets.) POWER CLEAN 40x4,4 50x2,2 60x1,1 70x1 75x1 - lousy, muscled out rep 75x1 - a bit better I really need to activate my back more on the power clean. In the next 2-3 weeks I'll be aiming at a lot of volume at light weights (i.e. 10-12 triples with 50-55) in order to practice. | ||
| Dee1704 | | ... | 11-10-2013 @ 15:02 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Shoulders hurting again. Seems like overhead work 3x a week might be too much after all. I might replace Wendsday's push press with close grip bench or some other pressing movement which is lighter on the shoulders. Today I decided to do the c&ping from the hang for a change. It went like this: HANG CLEAN&PRESS - 1 clean for each rep 20x5,5 40x3 50x2 60x1,F - painful! Dropped to 52.5, which is around 88% of that single and did: 52.5x10x2 with 60-90sec rests. Around set #4 I started figuring out how to better hold the bar and lock it out in this "Olympic" style of shoulder press. The setup should be more similar to that of a jerk than to that of a strict overhead press from stands, or at least for me it works much better that way. Onto... CLOSE GRIP BENCH PRESS - very close grip, as to spare the shoulders as much as possible 20x10 60x7 80x5,5,5 Not a lot of time left, so finished with 2 ARMS KB SWINGS 3 sets of 25 with a 20kg 'bell. Will not be front squatting tomorrow. I feel like I'd need more volume/frequency to really progress on the fsq, and ATM I don't really have the capacity to achieve that, back squats are very draining as it is. So tomorrow I'll do some bodybuilding stuff for back, shoulders, bis and abs (can't hurt), and after that we'll see. | ||
| Oxman | | ... | 11-10-2013 @ 15:12 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Some great lifting mate, very nice work | ||
| Dee1704 | | ... | 12-10-2013 @ 08:14 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Post Edited: 12.10.2013 @ 08:14 AM by Dee1704 Oxman said:Some great lifting mate, very nice work Thanks. A certain method I've picked up from a certain person on this forum seems to be helping  | ||
| Dee1704 | | ... | 12-10-2013 @ 19:59 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Today's bodybuilding/"pump" session: WIDE GRIP LAT PULLDOWN 40x10 60x10 80x8,8,8 BARBELL OVERHEAD SHRUGS 20x10 40x10 45x8,8 w/ a 2sec pause on top. I really like these, traps are under constant tension! ONE ARM BARBELL ROW Oly bar + 12.5kgx10 each arm +20x10 +35x7,7 hit my back really good, but I had to stop at lower weights because of pain in right shoulder  BENTOVER REAR DELT RAISES (hammer grip) 12.5x3x10 CROSSBODY DB HAMMER CURLS 12.5x10 each arm 15x10 17.5x6,6 REVERSE GRIP BARBELL CURL 20x3x12 ABS ON PULLDOWN MACHINE 40x12 60x10,10,10 Nice change in pace and style, overall. | ||
| Dee1704 | | ... | 14-10-2013 @ 07:11 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Ate a bunch of everything yesterday (Sunday), ranging from eggs, chicken breast, mexican canelones, tomatoes and green salad, to banana bread and chocolate pancakes. Also, loads of water. Forgot to weigh in on an empty stomach this morning, but I'm probably some 1.5-2kg heavier than usual, which is going to come in handy with the 10rep squats today | ||
| Dee1704 | | ... | 14-10-2013 @ 17:48 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Post Edited: 14.10.2013 @ 17:48 PM by Dee1704 Decided to go beltless on squats for another week, and start working the belt in next week. Today was my most exhausting squat session yet, but I took it light on everything else.I did: BACK SQUATS 40x8 70x5 95x3 110x1 120x8 -- could have let form go to hell and then good morning another two reps out of the hole, but I prefer to keep them smooth and fast 115x10 -- I believe this is a PB. 105x10 -- light REALLY drained after this. Had to take a 10min break. STRICT PRESS (531 -- deload week) 20x10 30x5 35x5 40x5 -- zero pain. I'll be ready for a new wave starting next week. Did some wide grip pull-ups, face pulls, Roman chair sit-ups and side bends with a kettlebell to finish. Out of town for business tomorrow and Wensday, so I'll train again on THUR and SAT. Can't wait for next week's drop of volume on squats! From 3x10 to 3x5...feel like the body is going to like it | ||
| taz | | ... | 14-10-2013 @ 20:05 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Plenty of graft in here mate. That's some really good squatting especially beltless. | ||
| Dee1704 | | ... | 18-10-2013 @ 06:37 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | taz said:Plenty of graft in here mate. That's some really good squatting especially beltless. Thanks, Taz! Lots of work upon returning from my trip, no time to train yesterday (Thursday). So today I'll probably lump together squats and clean&press, and tomorrow it's gonna be rows, chins, curls, abs and stuff | ||
| Oxman | | ... | 18-10-2013 @ 13:52 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Lovely work mate, nice squatting there | ||
| nails | | ... | 18-10-2013 @ 14:05 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Nice squat volume, 10 reppers a shear hell. | ||
| Dee1704 | | ... | 18-10-2013 @ 18:42 |
Member 4834, 146 posts SQ 190, BP 127.5, DL 230547.5 kgs @ 100kgs UnEq | Short session today, only about 50min to do the actual work. So the deload was half-planned, half-forced! Some quick complexes to warm up, then: POWER CLEAN&PRESS (1 clean for each press) 40x3,3 50x2,2 (1 clean, then the presses) 60x2 60x2 60x1 60x1 60x1 60x1 All with 60-75 sec in between the sets. Felt good, technique has def gotten better on this sort of press. Next week I'll go for 10-12 singles with 62.5. BACK SQUAT 20x7,7 60x4,4 90x2 105x1 This should have been the last day of the 10s wave. However, I was pressed for time, tired from work and unstretched, so I just did: 105x3x5 with 2min in between sets. Hope it's gonna at least work as a light intro to the real 5s wave, which starts next week. NEUTRAL GRIP 1 ARM DB PRESS 22.5x3x5 each arm I'll have more tomorrow, so I'll try to work on everything I've been neglecting these days. | ||