sam - my first journal
Users viewing topic: & 1 Guest
12345678910158159160161162163164165166167168
vausie said:i deadlift tomorrow at i think 190 so the standard has been set
in other words your gonna do at least 9 reps on it! should be easy for the V flipper.
Im quite unfit at the moment and technique was a bit poo, so if you don't beat it then your gay. no pressure.
Oxman said:Awesome sessions Sam, consistant hard graft.
DomRedshaw said:wot oxman said! nice log n deads especialy.
Cheers guys
Dom, i would like a 1rm pb on both before next year even if their only little ones
02/10/12 (bench)
Bench press
60kg x 5
90kg x 3
90kg x 3
90kg x 3
110kg x 1
130 x f - terrible line
130kg x 1
110kg x 3 (+2ass)
Db bench press
46kg x 6
46kg x 6
46kg x 5 +slow negative
Incline flys
24kg x 10
26kg x 7
Dips
+15kg x 10
+20kg x 5
+ 20kg x 5
Hyper extensions
15kg x 12
15kg x 12
Ab rolls x 10
Bench press
60kg x 5
90kg x 3
90kg x 3
90kg x 3
110kg x 1
130 x f - terrible line
130kg x 1
110kg x 3 (+2ass)
Db bench press
46kg x 6
46kg x 6
46kg x 5 +slow negative
Incline flys
24kg x 10
26kg x 7
Dips
+15kg x 10
+20kg x 5
+ 20kg x 5
Hyper extensions
15kg x 12
15kg x 12
Ab rolls x 10
Oxman said:Nice session Sam, bench max attempt soon then?
Cheers mate, not sure!
i thought 130kg would have felt easy by now but it didn't! at best i think i could have done 132.5kg today.
need to do more heavy work or give it a while longer till im repping heavier with the 5/3/1 style i think cos ive got better at reps in the 70% - 90% range but just not gone heavy enough lately
Post Edited: 03.10.2012 @ 22:26 PM by spam_up
03/10/12Squats
60kg x 5
75kg x 5
90kg x 3
105kg x 3
120kg x 3 sleeves
135kg x 9 sleeves/belt pb
150kg x 4 sleeves/belt (help on 4th)
Leg press machine
190kg x 8
190kg x 8
Short and sweet. Will do fronts with sholder press stuff.
6/10/12 log
Log press - one clean
40kg x 5
50kg x 5
60kg x 3
70kg x 3
80kg x 1
90kg x 1 f2nd but its there soon.
Strict -
70kg x 7pb
Seated db press
34kg x 7
34kg x 4
30kg x 6
Db shrugs
46kg x 14
46kg x 14
46kg x 14
Db front raise
14kg x 10 ea
16kg x 10 ea
Seated rear
20kg x 12
20kg x 12
Front squat (raw)
50kg x 6
70kg x 3
85kg x 3
95kg x 3
Still can't find a reliable way of keeping the bar steady on my shoulders. Gay.
Ab roll
X 15
X 15
Hyper ext
Bw X 20
28kg x 7
Hamstrings hurt more than core on these Lolz.
Log press - one clean
40kg x 5
50kg x 5
60kg x 3
70kg x 3
80kg x 1
90kg x 1 f2nd but its there soon.
Strict -
70kg x 7pb
Seated db press
34kg x 7
34kg x 4
30kg x 6
Db shrugs
46kg x 14
46kg x 14
46kg x 14
Db front raise
14kg x 10 ea
16kg x 10 ea
Seated rear
20kg x 12
20kg x 12
Front squat (raw)
50kg x 6
70kg x 3
85kg x 3
95kg x 3
Still can't find a reliable way of keeping the bar steady on my shoulders. Gay.
Ab roll
X 15
X 15
Hyper ext
Bw X 20
28kg x 7
Hamstrings hurt more than core on these Lolz.
deleted2_2021052306/10/12 @ 15:50
kirkynick said:Nice few sessions!! You look on for squat PB!!
What's your best cg incline (paused) press? Or just best incline?
Are you using a clean grip on fronties? Try forcing the hands out or in a bit.
I find quite a close grip best for me.
What's your best cg incline (paused) press? Or just best incline?
Are you using a clean grip on fronties? Try forcing the hands out or in a bit.
I find quite a close grip best for me.
Yea I'm staying patient on the squat pb but it does seem to be on the up!
Hardly ever do incline press so I dunno! 4kg?
I can't do clean grip, I've been using lifting straps around the bar but its still very hit or miss for me. Think I'm just a Mong when it comes to anything technical
deleted2_2021052306/10/12 @ 16:11
kirkynick said:
How come you can't do clean grip? You don't rest the weight in the hands, but on the shoulders and use the fingertips of the first two fingers of each hand to support the bar.
You don't need your hands right around the bar.
How come you can't do clean grip? You don't rest the weight in the hands, but on the shoulders and use the fingertips of the first two fingers of each hand to support the bar.
You don't need your hands right around the bar.
My shoulders just arnt flexible enough.
deleted2_2021052306/10/12 @ 16:19
12345678910158159160161162163164165166167168