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jamspasticIcon...16-01-2021 @ 08:04 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Friday 15/1/21
Bench press
Bar X 10
40 X 8
60 X 6
80 X 4
90 X 1
95 X 6
100 X 2
110 X 1
120 X 1
130 X F
Strangely, my lower back seized up during this attempt which made me give up. Not bad though, not far away from where I want to be.

CGBP superset with 44kg kettlebell rows
62.5 X 12
44kg X 15
4 sets

30kg dumbbell pullovers
12 X 3

Oly bar row
60kg X 10
100kg X 5
122.5 X 6 X 3
JonathanIcon...16-01-2021 @ 08:08 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Post Edited: 16.01.2021 @ 08:09 AM by Jonathan
I believe that I am the 'ergenstein' to which JT is referring Grin

Welcome back to the forum. As he says, most of us do lift too, but don't worry - it won't be long into you're brought into the Concept2 cult fold Cool
jamspasticIcon...16-01-2021 @ 08:50 
Avatar
just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Jonathan said:I believe that I am the 'ergenstein' to which JT is referring Grin

Welcome back to the forum. As he says, most of us do lift too, but don't worry - it won't be long into you're brought into the Concept2 cult fold Cool


Thanks mate. I was thinking about investing in an assault bike or something similar to do some cardio during the week.
Maybe that's how it starts.......
WILLSANIcon...16-01-2021 @ 09:08 
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Trump will get another four years
Member 126, 16707 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
nice benching mate. my back cramps all the time benching to the point where I have to wear a belt to stop it.
jamspasticIcon...16-01-2021 @ 09:26 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Post Edited: 16.01.2021 @ 09:31 AM by jamspastic
WILLSAN said:nice benching mate. my back cramps all the time benching to the point where I have to wear a belt to stop it.


I'm not sure if my s**tty bench is making it worse (powertec utility bench) or just that I'm so out of practice as I haven't done any real bench pressing for 8 years or so.
jamspasticIcon...17-01-2021 @ 15:03 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Sunday 17/1/21
Deadlift
60kg X 8
100kg X 6
140kg X 4
180kg X 2
200kg X 10
210kg X 5
Not bad, recon I had at least 12 reps in the 200kg set

1.5" deficit SLDL
145 X 6 X 3

Hip belt Lever Squat
107.5kg X 12 X 3
112.5kg X 12
117.5kg X 12
Fast becoming my favourite leg exercise. Wish I'd have done these years ago!

Leg extensions
50kg X 12 X 3

Side bends
30kg X 12 X 3

Hamstring curls
20kg X 16 X 3
WILLSANIcon...17-01-2021 @ 15:12 
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Trump will get another four years
Member 126, 16707 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
jamspastic said:

Hip belt Lever Squat
107.5kg X 12 X 3
112.5kg X 12
117.5kg X 12
Fast becoming my favourite leg exercise. Wish I'd have done these years ago!


how do you have this set up?

I have had a hip belt for years but never found a set up that felt worth doing with it.
jamspasticIcon...17-01-2021 @ 16:16 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
WILLSAN said:
how do you have this set up?
I have had a hip belt for years but never found a set up that felt worth doing with it.


Yeah it took a while to get it right but I'm glad I stuck at it. Currently I'm using a metal 60cmx60cm post. I
Bolted a ring to one end that i attach the belt to, and drilled a 1 " hole in the opposite end so that a band peg goes through that which then goes through a hole in my rack.
In the middle of the lever bar I bolted a loading pin. Simply slide the weights on.

I like it so much I'm making a new version using a mirafit wall mount accessory as the lever bar, (with rack weight poles either side) landmine so I can attach it to the rack, and a shackle on the other end to Clip the belt to.
I'll try and put a video up when it's done but I'm not sure I can upload from my phone.
WILLSANIcon...17-01-2021 @ 16:35 
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Trump will get another four years
Member 126, 16707 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq
def be interested in seeing that or even some pics - I am a visual learner! Grin
jamspasticIcon...17-01-2021 @ 16:50 
Avatar
just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
https://youtu.be/qxrA6-_vYKs

See if that works???
WILLSANIcon...17-01-2021 @ 17:42 
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Trump will get another four years
Member 126, 16707 posts
SQ 160, BP 110, DL 225
495.0 kgs @ 75kgs UnEq


that looks a great set up! easy to load the weights that way.

might see what I can rig up in what will inevitably be a far less professional looking way.

Grin
jamspasticIcon...17-01-2021 @ 19:01 
Avatar
just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Yeah, the only problem being you need a fair amount of weight due to the lever taking a portion out of it out.
I wouldn't feel confident using 140kg on this one, hence why I'm making a new one that should be good for over 200kg easy!

Should be done in the next couple of weeks.
jamspasticIcon...20-01-2021 @ 11:51 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Tuesday 19/1/21

Strict OH
(Face pulls between sets)
Bar X 10
30 X 8
40 X 6
50 X 4
60 X 2
65 X 10
70 X 5
75 X 5
60 X 7 X 3

Dumbbell seated OH
Super set with Weighted Pull-ups
25 X 12
+30 X 7
3 sets

10kg rear side lat raises X 12 X 3

Shrugs
140 X 12 X 3
jamspasticIcon...23-01-2021 @ 14:51 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Wednesday 20th
Did some curls, tricep pushdowns, abb work, grip work and calf raises

Friday 23rd
Bench Press (band pull aparts between sets)
Bar X 10
40kg X 8
60kg X 4
80kg X 2
87.5kg X 12
95kg X 5
100kg X 5
120kg X 1

CGBP super set with Kettlebell rows
65 kg X 12
44kg kettlebell X 17
3 sets

Dumbbell pullovers
30kg X 14 X 3 sets

Oly bar rows
125 X 5 X 3 sets
jamspasticIcon...24-01-2021 @ 14:15 
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just call me J-spaz.
Member 1160, 1556 posts
SQ 205, BP 140, DL 260
605.0 kgs @ 83kgs UnEq
Sunday 24th Jan
Deadlifts
60kg X 8
100kg X 6
140kg X 4
170kg X 2
190kg X 1
210kg X 1
Heard a tear and felt a pop in my rear delt. Pulled 210 again for a single and it was very painful in my shoulder, and felt like my arm was going rip off.

1.5" SLDL
147.5 X 5 X 3
Again very painfull so stopped

Hip Belt Lever Squat
Warm up then
120kg X 10 X 5 sets

Leg extensions
55kg X 10 X 5 sets

Leg Curls
25kg X 12 X 3 sets

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