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Anything you can do I can do better, I can do anything better than you
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| Sophie |  | Lower body session | 10-05-2011 @ 19:21 |
Member 2391, 72 posts SQ 100, BP 60, DL 145305.0 kgs @ 72kgs UnEq | About time I found out where my max squat is... Squat 50 - 1 x 5, 60 - 1 x2, 70 (with a belt)x 1, 80(belt and wraps)x1, 90 x 1 PB, 100 x 1 PB, 80(with belt no wraps) 1 x 3, 60 (no belt) 1 x 5 with a pause at the bottom to "power" out from VERY PLEASED, WANT MORE! Deficit deadlift for speed and form 70kg - 8 x 2 Leg press 4 plates each side - 3 x 10 superset with calf press - 3 x 15 Lunges with 7kg DB overhead for some core stability and work on my bottom 3 x 12 each leg Followed by 20 mins recovery on cross trainer. Love lower body sessions, I have more faith in my legs than my arms, and today I really really love lower body sessions! | ||
| ALWEBB72 | | ... | 10-05-2011 @ 19:31 |
 Is wasting away !!! will be down to 30 stone soon Member 1649, 2160 posts SQ 290, BP 235, DL 325850.0 kgs @ 110kgs UnEq | nice session and a pb as well.very nice | ||
| andydanjosh | | ... | 11-05-2011 @ 09:40 |
 ^^ thats me that is !! ^^ (the hair is a wig) Member 776, 8709 posts SQ 140, BP 127.5, DL 180447.5 kgs @ 74kgs UnEq | good pb  | ||
| BigMacca | | ... | 11-05-2011 @ 10:20 |
 understanding of the sport, little he has. Member 798, 9942 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Great squatting! How did the 100kg feel? More there do you think? Top stuff | ||
| Sophie | | ... | 11-05-2011 @ 14:16 |
Member 2391, 72 posts SQ 100, BP 60, DL 145305.0 kgs @ 72kgs UnEq | I hope so, I was a bit slow on the way up, i.e. nearly stationary, but I guess that happens! I think there is a bit more there, got a lot of confidence out of it for one thing. I'm not sore or drained today which is good, I think a large dinner and some mini eggs helped! It was the first time I've ever used knee wraps. I can't say I enjoyed it but it must've helped. Got a bit of a dead calf after the max, just from using different bits of my muscle according to my coach/Dave?! Not sure what goal to set for the next PB, gonna try for another again in 5/6 weeks just working on 5*5s and triples. Having troubles iwht my hips as my gluts aren't firing in correct sequence. If I can get that right too and actually use the muscles I should be I reckon I should see an improvement. Still feeling pretty pleased with myself today, trouble is you can only tell a certain number of people you hit a PB, and there's only a certain number that actually care. Facebook response was nice though lol | ||
| hrat | | ... | 11-05-2011 @ 14:21 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Sophie said: It was the first time I've ever used knee wraps. I can't say I enjoyed it but it must've helped. Got a bit of a dead calf after the max, just from using different bits of my muscle according to my coach/Dave?! ... Still feeling pretty pleased with myself today, trouble is you can only tell a certain number of people you hit a PB, and there's only a certain number that actually care. Facebook response was nice though lol I tried wraps last week and managed to tweak my calf testing them unweighted, then tweak the other trying them for squats the next day. I wondered if I had them wrapped too low or something. (if ya get logs on a few places you can tell many more people. Not that I condone such a thing..  ) | ||
| VanillaGorilla | | ... | 11-05-2011 @ 15:58 |
 the UK's leading expert in bio mechanics Member 1973, 7379 posts | Sophie said:I hope so, I was a bit slow on the way up, i.e. nearly stationary, but I guess that happens! I think there is a bit more there, got a lot of confidence out of it for one thing. I'm not sore or drained today which is good, I think a large dinner and some mini eggs helped! It was the first time I've ever used knee wraps. I can't say I enjoyed it but it must've helped. Got a bit of a dead calf after the max, just from using different bits of my muscle according to my coach/Dave?! Not sure what goal to set for the next PB, gonna try for another again in 5/6 weeks just working on 5*5s and triples. Having troubles iwht my hips as my gluts aren't firing in correct sequence. If I can get that right too and actually use the muscles I should be I reckon I should see an improvement. Still feeling pretty pleased with myself today, trouble is you can only tell a certain number of people you hit a PB, and there's only a certain number that actually care. Facebook response was nice though lol Aye, wraps will constrict the elongation of the soleus during plantarflexion, you're just not used to it! They were old soft wraps, so shouldn't be too bad but will give you some support and rebound. I'll kep my 2.5m kevlars away from you!  Follow the next wave we talked about and I'm confident you'll hit a 10% increase. Especially if you're still doing the clams to activate glute med...  | ||
| Sophie | | ... | 13-05-2011 @ 18:36 |
Member 2391, 72 posts SQ 100, BP 60, DL 145305.0 kgs @ 72kgs UnEq | SO the DOMS didn't hit exactly but it definitely drained energy levels so have had pretty easy going sessions. Thursday- Push press: 35- 1 x 5 45- 1 x 5 47.5 - 5 x 5, felt awful! Although it was an improvement on last week as I was having to take a brief pause between last couple of reps in last set or two. This week I did it all. Was struggling to make it snappy- think legs were a bit drained and brain not engaged. Still I got some work out of it. BB Bench: 40 - 4 x 8 - form not as good as usual. BB bent over row (45 degrees): 50- 4 x 8 Seated Military press: 25- 1 x 5 30- 2 x 4 (This was all I could manage and to embarrassed to ask for a spot with such a silly little weight on the bar!) 20- 3 x 8 I'm struggling in my push press because I push the bar too far away from my body because if anyone is going to break there nose with the bar on its way up it'll be me! Tried military press to keep bar closer to my face! (Clams and hip flexor stretch as ordered by coach and physio) Friday- Olympic bits and bobs Trained with Dave so ended up doing upper body again, although Thursday felt tough when I was doing it it didn't affect the session today. Hanging power snatch: 15, 20, 25, 30 for 5s High hanging squat snatch (I was taught the naming protocol today so hope I've called them the right things!): 30- 3 x 2 Power squat clean and jerk: 30- 1 x 5 40- 1 x 5 50- 3 x 3 40- 1 x 5 Superset BB bench: 40kg 3 x 8 Assisted pull ups 3 x 6 (One day I will be able to do a pull up on my own, life goal!) Hoping to get a heavy ish deadlift next week to boost me up again. | ||
| Wiegieboard | | ... | 13-05-2011 @ 18:40 |
 as crimson as my last victims underclothing..... Member 899, 11330 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Congrats with the squat PB. It's a nice round number | ||
| brownbear | | ... | 16-05-2011 @ 06:46 |
 Morrisons - rump - 7£ Member 2206, 11578 posts SQ 228, BP 150, DL 260638.0 kgs @ 98kgs UnEq | nice squat pb, also are the clams those things i was laughing at you doing a couple weeks ago? | ||
| Sophie | | ... | 16-05-2011 @ 14:48 |
Member 2391, 72 posts SQ 100, BP 60, DL 145305.0 kgs @ 72kgs UnEq | No, I've named that "the crab", clams are not so ridiculous but look just as out of place in the weights room. Hope you had a good holiday, guess I'll see you back in there soon! | ||
| Sophie | | ... | 18-05-2011 @ 15:42 |
Member 2391, 72 posts SQ 100, BP 60, DL 145305.0 kgs @ 72kgs UnEq | Missed Monday's session cos of other stuff in afternoon, which ran into usual gym slot and after 5pm my motivation for gym is seriously lacking. so... instead of doing lower body mon and upper body tues I tried to combine Lower body pilates for half hour in the am. Cycled to the gym (15/20mins) Deadlifts, 60*8, 90*5, 105 5*5 Just added 5kg to last deadlift session and felt fine, apart from my poor hands! Form still needs work, find it difficult to hold pressure in my abdomen suck in rather than force out, pilates and weightlifting do not agree on everything! Deficit deadlift 75kg 8*2, speed and form, trying to focus on popping hips through at the end and engage gluts more. Need to focus more on keeping my knees out on deficits, again engaging gluts! Push press 45kg 5*5 Not feeling very confident with push press for some reason. Feel like I'm going backwards, might invest in wrist straps soon to help with psychological aspect of it. Superset BB bench and row, 42.5kg 4*8 Stepped up a bit from last week, Need to go up again next time. Hanging hip raises 3*12 Cycled home. Shake. Today (Wednesday), CV day. | ||
| SteBaker | | ... | 18-05-2011 @ 17:23 |
 THE original and THE best ... Member 297, 2523 posts SQ 210, BP 155, DL 272.5637.5 kgs @ 80kgs UnEq | Nice strong workouts ! Onwards and upwards to BSW ! | ||
| Sophie | | ... | 20-05-2011 @ 08:01 |
Member 2391, 72 posts SQ 100, BP 60, DL 145305.0 kgs @ 72kgs UnEq | Thanks Wednesday - CV I did my ten 30sec sprints and 30second recovery on the erg, I was proud to make it to the machine, have been chickening out but need to up my HIIT from pretty much zero. Then did an hour steady state. Thursday: Lower body Squats: 50 1*8, 65 1*5, 77.5 3*5, 75 2*5, 60 2*8 Want to keep trying to step it up. Brain wasn't with it everything felt really heavy, I blamed the heat but not sure I have an excuse really. Still I did the weight missed the depth but didn't want to cave in. Lunges with 8kg DB overhead: 3*12 Leg press: 4*8 30 minute cycle HR~155 | ||
| Sophie | | ... | 20-05-2011 @ 11:45 |
Member 2391, 72 posts SQ 100, BP 60, DL 145305.0 kgs @ 72kgs UnEq | Cycled in and back, coming home was a looooooong journey! Push Press: 40*8, 45*5, 47.5 5*5 Superset: Lat pull down 9 plates 4*8 Bent over row 50 4*8 BB incline chest press: 35 4*8 Overhead shoulder press (wimped out and used the machine!): 5 plates 3*12 Cross trainer 30 mins ~149 spm Relatively quick session, good workout, press felt better this morning which is suprising on 5/6 hours sleep! | ||