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GATES | ... | 03-10-2011 @ 21:05 | |
What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5647.5 kgs @ 111kgs UnEq | loads of volume good work on the deads. i wont be too sure how much speed deads will help with your dead not been so high maybe do powercleans instead untill your dead is higher | ||
DomRedshaw | ... | 03-10-2011 @ 21:28 | |
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | ok thanks lee, they wasnt in the routine but fort id add them after i read a andy bolton email that mentioned them for assistance. usualy do SLDL on fridays for around 8 reps 100k ish for my assistance in this cycle then next cycle i think il do sum pulls from diff heights lower n higher | ||
Paul_D | ... | 03-10-2011 @ 21:55 | |
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Solid stuff Dom, plenty volume. | ||
DomRedshaw | ... | 04-10-2011 @ 14:04 | |
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | Post Edited: 04.10.2011 @ 19:05 PM by DomRedshaw ty paul but u can all be honest n tell me im weak u know. i promise not to cry.bit of a strange 1 today, my girlfriend has gone car shopping n left me with the toddler and when shes back shes at hospital l8r n then work so im babysittin all day n squeezing in exercises when i can. Strict Press 27k x 10 47k x 1 57k x 1 67k x 1 70k x 4 70k x 4 70k x 4 72.5k x 5 *rep pb DB shoulder press 25k x 10 - strict / triceps wer dead after this set 25k x 10 - log grip 25k x 10 - normal grip push press 25k x 10 - as above very happy with the pressing today. going to fit the front n back squats in later. EDIT PART 2 - almost 3 hours later fronties 27k x 10 47k x 5 67k x 2 87.5k x 4 87.5k x 4 87.5k x 4 87.5k x 4 squats 82k x 8 82k x 8 had to leave it bcos i ran out of time, wasnt to bothered bcos i only had 1 more set to do n the last set i got a pain down my arm. | ||
Paul_D | ... | 04-10-2011 @ 14:08 | |
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Solid pressing mate, impressive. I'd tell you that you were weak if i thought that you were.... . | ||
DomRedshaw | ... | 04-10-2011 @ 14:31 | |
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | Paul_D said:Solid pressing mate, impressive. I'd tell you that you were weak if i thought that you were.... . good to know, i expect the same from Gates too. theres no denying that some of my lifts are weak, but the good thing about weaknesses is that they can only improve. | ||
DomRedshaw | ... | 05-10-2011 @ 16:06 | |
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | DB bench press 30k x 10 incline 40k x 10 incline 45k x 5 flat bench press 102.5k x 4 x 4 close grip 80k x 10 80k x 8 sposed t b 10reps but tries was dead 90k x 4 failed the 5th, got crushed skullcrushers 40k x 8 x 3sets / wanted 10 reps but failed 9th every set decline sit ups 50 total. | ||
vausie | ... | 05-10-2011 @ 16:11 | |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | good stuff dom as always | ||
DomRedshaw | ... | 05-10-2011 @ 16:33 | |
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | got a date set for junction gym, sat 22nd. be good if u can make it. hows the injury healing up? | ||
vausie | ... | 05-10-2011 @ 16:52 | |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | DomRedshaw said:got a date set for junction gym, sat 22nd. be good if u can make it. hows the injury healing up? il see if i can get down sure mate the injury seems to be ok i trained today and felt good so yeah happy | ||
DomRedshaw | ... | 07-10-2011 @ 13:56 | |
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | tried some jerks today for first time ever, technique was crap and i think there gunna take some gettin used to. atm prefer push press. 1 clean per set 40k x 8 - 4 jerks/ 4 push press 60k x 4 - 2 jerks/ 2 push press 70k x 2 - 1 of each 1 belt clean per set except 1 set 1 power clean 77.5k x 4 push 77.5k x 4 push 77.5k x 4 - 2push/2jerk 77.5k x 4 - 2push/2jerk SLDL from 7" 90k x8 100k x 8 110k x 8 reverse fly's 3 sets of 12 @ 7.5kg DB's planks - 2 x 1mins side bends 3 sets of 12 @ 7.5kg DB's not much to say really, jerks wasnt too bad but i expected them to be easier than push pressing. maybe with more practice they will be. | ||
DomRedshaw | ... | 08-10-2011 @ 15:09 | |
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | squats 27k x 10 50k x 10 70k x 2 100k x 4 110k x 4 dont like reppin heavy weight with squats so i thought id go for it rathe rthan avoid it, instead of 2 more sets of 4 i did 1 max rep set but used a chair for safety/confidence. it was a garden chair but when my ass touches it my legs r bang on parralel to the floor altho its still easier with the chair. 110k x 15 chair squats/ really happy with this, glad i did it leg curls 15k x 20 22.5k x 15 30k x 8 leg extension 30k x 20 40k x 15 50k x 10 modified version of DB rows / going to call them stone db rows basically instead of doin rows on a bench n 1 arm at a time i did both db's from floor at same time, in a stance used for atlas stones to pick them up. felt good but alot harder than usual db rows. 20k DB's x 10 20k x 12 with belt 20k x 12 with belt then alternate calf raise/ bent barbell rows 60k x 20 calf raise 60k x 10 bb row 80k x 15 calf raise 80k x 6 bb row 80k x 20 calf raise 60k x 15 bb row 60k x 25 calf raise - drop set to 20k DB calf raise x 25 pleased with today | ||
DomRedshaw | ... | 10-10-2011 @ 16:04 | |
Uk limbo dancing champion Member 2666, 6551 posts SQ 202, BP 170, DL 255627.0 kgs @ 88kgs UnEq | felt abit s**t this morning, not alot of sleep blah blah blah db row @ 20kg x 10 barbell row @ 60kg x 10 x 2sets deadlift 100k x 3 120k x 3 140k x 1 160k x 4 160k x 4 160k x 4 140k x 9 - wanted 10 but barely locked out the 9th they killed me lol, felt dizzy sick tired n weak so had 10mins rest n finished off lighter than usual. trap rows @ 40k x 10 x 3 sets, drop last set to shrugs 40k x 20+ biceps - barbell 40k x 8, seated db curl 15k x 10, db hammer curls 15k x 10, short rest (around 20-30secs) between each set done. happy with deads today, tech felt good n overall stronger than i expected, thought id struggle this week but went ok. think work up to 167.5k for 3 reps if i can and do 175k x 2 the week after OR do sets of 4 at around 160/165?. going for a 190pb the week after that. any ideas guys? | ||
GATES | ... | 10-10-2011 @ 16:36 | |
What's your thoughts on one legged drills? Member 1725, 4343 posts SQ 250, BP 125, DL 272.5647.5 kgs @ 111kgs UnEq | good work on the deads mate | ||
vausie | ... | 10-10-2011 @ 19:37 | |
in real life im massive like big fridge Member 1317, 7144 posts SQ 220, BP 147.5, DL 290657.5 kgs @ 94kgs UnEq | good stuff mate i usually gauge my deadlift on my triples e.g. i would hit 140,150,160,180,190x3 and 200x3 or 200x1 210x1 so i would say (wot works for me) ur next deadlift session either try and triple 170-175 or pul a single at 170 175 180 and if it goes well next week do something like 60x10 100x6 120x4 140x1 160x1 180x1 190x1 boom pb | ||
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