stop being a whiney bitch
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| nico |  | ... | 12-08-2007 @ 09:57 |
 just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | very busy at the minute. weight yesterday 95.3 up 0.1 | ||
| nico | | ... | 15-08-2007 @ 10:23 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | busy week; Just one de-load session today squat 50kg 10 10 10 RDL 50kg 10 10 10 bicep grip pulldown 40kg 10 10 10 bench 50kg 10 10 10 | ||
| nico | | ... | 18-08-2007 @ 08:49 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | weight today 96kg. Up 0.7. Back later with squats | ||
| nico | | ... | 18-08-2007 @ 18:49 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | squat 108kg (wraps) 5 5 5 box squat 30kg 2 2 40kg 2 2 2 50kg 2 2 2 2 2 front squat 50kg 10 10 calf raise 0kg 10 10 Lots of observations today: 1: 9 days since last proper session (de-load week became basically 9 days where I couldn't get to the gym) 2: I had lost my grove on the squat a bit. I was sitting back less and pushing knees forward more which is no way good for me; I need to remember to SIT BACK 3: Box squats are an interesting exercise 4: My knees hurt like buggery on the first few reps of front squats-not sure why as yet; i'll have a ponder. 5: Knee wraps hurt! (but in a good way) Some of you may have noticed the routine change (or not, I may be talking to thin air-it wouldn't be the first time  ). I am basically keeping the same set/rep scheme on the same movements but splitting it up differently and adding in some assistance work. I'll perhaps outline the thinking/idiocy behind this at some later point.Back tomorrow with bench, shoulders and assistance. | ||
| nico | | ... | 19-08-2007 @ 11:56 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | today's little effort was: bench 98kg 5 5 (5th rep paused) 5 flyes 10kg 20 20 d/b shoulders 30.5kg 5 5 5 lateral raises 10kg 10 10 Bench felt really solid and 100 would have gone up fine i think. The shoulder press was once again problematic as I can't seem to get rick's technique nailed. My right shoulder now has a bit of a stabbing pain in caused by ridiculous efforts to get d/bs in place. I need to remeber that this is an ASSISTANCE exercise and as such I don't need to kill myself with low reps. I think I will lower the weight and up the reps because at least like that I avoid injury. Cardio tomorow and then squats and deads tuesday or weds | ||
| nico | | ... | 20-08-2007 @ 20:54 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | shoulder seems to have gone better and cardio was a bit of gentle walking. | ||
| nico | | ... | 21-08-2007 @ 13:06 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | A good, solid session today. Squats and deads felt heavy but solid and not close to failure. squats 110kg (wraps, belt) 5 5 5 Better groove than last time deads 150kg (socks, belt) 5 first one went up very easy-20kg dead hee I come chins 0kg 5 4 (can you guess I haven't done these for a while!) seated cable row 40kg 20 20 reverse hypers 0kg 10 10 | ||
| Boar | | ... | 21-08-2007 @ 20:42 |
 Walk your talk Member 5, 25557 posts Administrator | the only thing that makes me remember to sit back in the squat is somthing i read about pushing your ass back ,it has stuck with me and i always push the old botty out and unlock the hips ,sitty sitty !!! your 6 foot 6 !!! | ||
| nico | | ... | 23-08-2007 @ 14:07 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | cheers boar, yes I try to think the same thig-push the arse back. Yes, I am 6ft 6-just terrible levers for lifting stuff! Today was: DE bench 60kg 3 3 3 3 3 3 3 3 close grip bench 70kg 3 3 3 dips bw 10 10 10 pushdowns 15kg 20 20 Not too bad . I went to Italy for the day yesterday with the family which was a 500km round trip so didn't kill myself today in the gym; but did do everything as plannned. Squats next time out. | ||
| nico | | ... | 25-08-2007 @ 07:48 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | weight today 96.8kg. up 0.8 | ||
| nico | | ... | 25-08-2007 @ 13:05 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | squats (belt and medium wraps) 112kg 5 5 5 box squats 60kg 2 2 2 2 2 2 2 2 2 2 front squats (light wraps) 60kg 10 10 calf raise 10kg 10 10 Not too bad overall; The first set of squats wasn't the best but by the third it was fine (if slow) The light wraps on front squats made it a lot more comfortable on my knees The box squats make me realise how slow and unexplosive I am-still, something to work on i suppose. I am thinking about trying to get more of an arch in on my bench so we'll see what that does tomorrow. | ||
| nico | | ... | 27-08-2007 @ 13:08 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | spentthis morning helping someone to movz house and am absolutely knackered and I'm grape-picking tomorrow so next session will be wednesday | ||
| nico | | ... | 29-08-2007 @ 15:19 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | Back today very stiff and sore with my hands all cut up after a hard day's grape-picking yesterday. bench 100kg 5 5 (rep 5 paused) 5 flyes 11kg 20 20 d/b shoulders 11kg 20 20 d/b laterals 6kg 20 20 Bench felt heavy but ok. I am really pushing for 110Kg for 3 sets of 5. I am half-tempted to do a max now but given that I train in a dungeon on my own with an open-rack, I don't fancy taking the risk of killing myself with a 1RM; I will probably wait till I move house in a couple of months and invest in a powerrack. Second observation, 20 reps of anything even with a very light weight burns! Also, a couple of question about benching. 1: What do wrist wraps do? I tried wrapping my wrist for the first set and could'nt decide if it was easier or harder. 2: How do I work on getting a bigger arch? i tried today to arch more but it just seems to hurt (I'm not very flexible!). I think if I could arch more it would be very beneficial to my bench; 3: Some time in the future (if I can get a raw max of 130-140), i would like to try shirted benching. Is this possible if you train alone? | ||
| nico | | ... | 05-09-2007 @ 15:17 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | I'm back after a week of eating rubbish and not training (for fairly unavoidable reasons). Weight on Sunday was 97.6 (up 0.8) Today was: bench 102kg 3 2 2 3 board press 90/3 100/3 110/2 close grip 70kg 5 5 dips bw 10 10 a very poor session which serves me right for the last week or so. I should be able to get back into a rhythm of 4 sessions a week now and really head for my 500 total before the end of the year. Just out of interest, I see me 500 breaking down as follows (with my maxes from last year in brackets) squat: 170 (130) bench:130 (115) dead:200 (170) I think my current maxes are about 140/120/180 so obviously some work to be done, but I am pretty confident of hitting my targets by christmas. We'll see. | ||
| nico | | ... | 08-09-2007 @ 12:36 |
just smoked Ed and Neil - EAT MY GOAL Member 120, 1582 posts | squats 114kg (just wraps-not too tight) 5 5 5 These felt pretty damn heavy. My form feels really solid (sitting back etc) until the heavy stuff, then I just start to shoot my knees out over my feet. I still lack a bit of confidence in really sitting back when its heavy, but I am working on it. box squat 65kg 2 2 2 2 2 2 2 2 2 2 Tried a practice sumo squat r two here. Was flexible enough to descend about 6 inches! I think I'll really try to keep workin on widening my stance because I think its the way forward, but I need to a lot more flexible to get anywhere near depth. front squat 65kg (very light wraps) 8 8 Get right down arse on heels here. calf raise 12kg 10 10 This was a tough session, all things considered. I'm reading some stuff on bench form to try to work on with my bench tomorrow. | ||
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