The Good, The Bad and The Ugly
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| Bim |  | ... | 01-12-2016 @ 22:30 |
 6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Thursday 01/12/16 Squats, high bar speed reps 20x5 60x5 100x5 140x3 160x1 170x1 180x3 180x3 180x3 180x3 I've taken my stance out a touch and was concentrating on really dropping into the squat. They were tough, and it was hard to let go and drop faster than usual but the plan is to keep practicing and stick with it. The 100x5, 140x3, 160x1, 170x1, 180x3: Good mornings 60x10 100x10 120x8 140x8 140x8 140x8 Romanian deadlift 60x10 100x8 120x8 140x8 140x8 140x8 Seated ham curls 60x10 80x8 85x8 85x8 85x8 Face pulls x10 x8 x8 x8 Bent over dumbbell lateral raises 10x8 10x8 10x8 Laying barbell hip thrusts 100x10 140x8 140x8 140x8 All done | ||
| Bim | | ... | 02-12-2016 @ 21:41 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 02/12/16 Bench 20x20 60x5 60x5 100x3 100x3 120x1 140x1 160x3 160x3 160x3 Concentrating on accelerating into the lift right to lockout Quick one | ||
| Appetite | | ... | 05-12-2016 @ 09:08 |
 Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | Bim said: Concentrating on accelerating into the lift right to lockout Do you find this makes a difference? | ||
| Bim | | ... | 05-12-2016 @ 09:49 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Appetite said: Do you find this makes a difference? Well, the reasons for trying this are multiple. First off I got out benched by 25kg at my last comp by someone lighter than me, and he swears by them  Secondly it does seem to make sense. Especially on lighter weights it is natural to slow down towards lockout, so you are getting used to losing power at that point in the lift, and that can only be a bad thing. Especially with someone like myself whose weakest point in the lift is at lockout, it just seems to be something I should be doing, so I'm giving them a go. I will say that it's a lot easier to do them on the warmups than it is on the top sets where you are just trying to finish the reps. I'll let you know if it works for me in a few months time! | ||
| Appetite | | ... | 05-12-2016 @ 10:22 |
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | I have read Aarons writing on them. It does sound good in theory. Will be interesting to see if this works for you. | ||
| Bim | | ... | 05-12-2016 @ 22:48 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 06.12.2016 @ 12:50 PM by Bim Monday 05/12/16Deads 60x5 100x5 140x3 180x1 200x1 220x1 240x3 240x3 240x3 All decent enough Leg press - quads x10 x10 x8 x8 x8 Hack squat - quads 60x10 100x10 120x8 120x8 120x8 Leg extensions into bodyweight squats, elevated heels x10 stackx8 +20kgx10 stackx8 +20kgx10 stackx8 +20kgx10 Back extensions x10 +30kg x8 +30kg x8 +30kg x8 Barbell lunges +30kg x8 x8 +40kg x8 x8 +40kg x8 x8 +40kg x8 x8 From home: GHR x8 x8 x8 Good session, quads battered. | ||
| Bim | | ... | 06-12-2016 @ 22:13 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Tuesday 06/12/16 Laying dumbbell press 30x10 40x10 50x8 60x8 60x8 60x7 Military press 20x10 30x10 40x10 60x8 70x8 70x8 70x7 Dips weighted x10 +25kg x8 +50kg x8 +60kg x8 +50kg x8 Skullcrushers 40x8 50x8 54x8 54x8 54x6 Tricep extensions stack x8 stack+10kg x8 stack+10kg x8 stack+10kg x8 Flyes 10x10 18x8 24x8 24x8 24x7 Front barbell raise 10x10 20x8 25x8 30x8 30x8 30x8 Kneeling tricep extensions, rope x8 x8 x8 Close to max weights on everything, decent session. | ||
| Bim | | ... | 08-12-2016 @ 21:37 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Thursday 08/12/16 Squats, high bar 20x5 60x5 100x5 140x3 Belt on 160x1 180x1 190x3 200x3 200x3 Concentrating on dropping fast into the squat and then fast up again. The 180x1, 200x3: Good mornings 60x8 100x8 120x8 140x8 140x8 140x8 Romanian deads 60x8 100x8 120x8 140x8 150x8 150x8 Seated ham curls x8 Stack x8 Stack x8 Stack x8 Laying barbell hip thrusts 100x8 150x8 200x8 200x8 200x8 Bent over rear delt raises 10x8 12x8 12x8 12x8 From home GHR x8 x8 x8 Tough session, some good work done. Dropping faster into the squats is tough, but felt a fair bit better than last week. | ||
| Fatpete | | ... | 09-12-2016 @ 06:52 |
 Hyper obese Pete Member 70, 17900 posts SQ 322.5, BP 205, DL 300827.5 kgs @ 133kgs Eq | Bim said: Well, the reasons for trying this are multiple. First off I got out benched by 25kg at my last comp by someone lighter than me, and he swears by them Secondly it does seem to make sense. Especially on lighter weights it is natural to slow down towards lockout, so you are getting used to losing power at that point in the lift, and that can only be a bad thing. Especially with someone like myself whose weakest point in the lift is at lockout, it just seems to be something I should be doing, so I'm giving them a go. I will say that it's a lot easier to do them on the warmups than it is on the top sets where you are just trying to finish the reps. I'll let you know if it works for me in a few months time!Noted | ||
| Bim | | ... | 09-12-2016 @ 22:53 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 09/12/16 Bench, max grip 20x20 60x6 60x5 100x5 100x5 120x3 140x1 160x3 160x3 160x3 Trying to accelerate into the lift again. Felt better than last week up to the 140, for the top sets they slowed a touch towards lockout. The 60x5, 100x5, 120x3, 140x1, 160x3: Done. | ||
| Bim | | ... | 12-12-2016 @ 22:13 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 12/12/16 Squats, high bar, very narrow stance 20x5 60x5 100x5 140x3 Belt on 160x1 180x5 190x5 190x5 190x5 All on the quads, hard work. Box squats, narrow stance 140x5 160x5 180x5 180x5 180x5 To just above parallel, really hits my sticking point. Deads 60x5 100x3 140x1 180x1 200x1 220x1 240x3 240x3 240x3 Fatigued going into these, decent top sets considering. Good session, finished the two week block of hypertrophy work, Two weeks now working on SBD weaknesses. | ||
| Bim | | ... | 13-12-2016 @ 21:35 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Tuesday 13/12/16 CGBP 20x20 60x5 60x5 100x3 100x3 120x1 140x5 150x5 150x5 150x5 Hands about shoulder width apart, tough sets. Slingshot CGBP 100x5 140x5 150x5 160x5 160x5 160x5 Triceps shot by the end of these Good to be getting a bit of volume in on bench again. | ||
| Appetite | | ... | 14-12-2016 @ 09:17 |
Let do this. Member 3512, 2473 posts SQ 200, BP 140, DL 252.5592.5 kgs @ 80kgs UnEq | Hows the slingshot stuff feel? | ||
| Bim | | ... | 14-12-2016 @ 10:30 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Appetite said:Hows the slingshot stuff feel? I like it, lets you overload the triceps quite well. I've got the Strength Shop one, which I don't think gives you quite as much pop off the chest, but it is still decent. If you use one, just go steady to start with as it throws your line off a bit sometimes, at least half the time I fail a rep with a slingshot on is because I lose my line towards my head and a spotter has to step in. | ||
| Bim | | ... | 15-12-2016 @ 21:47 |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Thursday 15/12/16 Squats, high bar 20x5 60x5 100x5 140x3 160x1 Belt on 180x1 200x3 200x3 200x3 Trying to speed up the decent then fast back up again. Top sets felt tough and looking back at them on video they look a lot better than they felt! SLDL 60x5 100x5 140x3 180x1 200x5 210x5 210x5 210x5 Decent sets Deads, paused for a couple of seconds just above the knee 140x5 180x1 200x1 220x5 - only just made the last rep, too much for 2 more sets. 200x5 200x5 These were a lot harder than I was expecting. I was pretty fatigued by the time I got to the top sets, up to the pause the weights flew up, but getting moving after the pauses really hit hard. Hamstrings / core feeling it by the end, both dead variations hitting the spot. | ||
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