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» Manimal's training log (Go to post)08-02-2011 @ 21:17 
Another good session today!

SQUATS

1x5@155 raw, 4x5@172.5, 1x5@175 - effectively a new pb (previous best 5x5@172.5)

BENCH

5x6@112.5, 1x6@115 (pb is currently 5x6@115 + 1x6@117.5 and I weigh less now than I did then) The easiest set of the night was the 115. I'm happy with the way my bench is going now - shoulder stability is definitely better now and everything was feeling locked in and tight tonight.

DEADS

1x5@170 sumo (the last rep was a bit jerky, but happy enough given how well the rest of the session went, plus deads was an afterthought.)

Since getting home I've eaten a HUGE portion of pasta bolognaise (probably enough for 2 - 3 people) and I'm still peckish.

I decided to take a bigger jump today for squats to see if I can hit my targets in 5 weeks time. Next week I think I'll move to 5x3 but each week from now on go up 5k instead of the 2.5 I've been doing lately (revert back to my old approach - only till the comp is out the way then drop back to the 2.5k jumps)

Very happy with bench in fact - having not done any heavy bench in almost 2 months (with the exception of last Tuesday) and to be almost back at my previous best in week one - big grin Grin

Deads will always be my achilles heel - this I accept and although I've worked fairly hard on them over the past couple of months, I'm not looking for any great numbers there next month.

Here's hoping I haven't totally fried my CNS.

Well done to Wiege on the BIG 170 squat Wink
» Manimal's training log (Go to post)06-02-2011 @ 16:40 
Session today felt great. Nothing overly heavy (except one of the delts sets for me) but techniques felt good, especially on core.

DUMBELL SHOULDER PRESS

2x8@22, 1x6@26, 1x6@30, 1x3@34 Happy 1x6@30

ROTATOR CUFF EXERCISES

10k bell 3x8 per side outward rotation - low to high

6k bell 2x8 per side lateral rotation + 2x8 per side vertical rotation

ARNOLD PRESS

2x8@22

BARBELL ROWS

2x10@70, 4x8@80 - these are definitely getting easier already and I think I'm now stronger on these than previously

HEADSTAND AB FOLDS

1x6, 1x8 - neck feeling so much more secure now Happy

DRAGON FLAGS

2x2 + 3 negative portion only

CORE HAND WALKS

1x8 to full extrension each time with 5 second hold each time

CORE LATERAL WALKS OVER STEP

2x6 each direction - bit of fun to finish.

Then I went for a swim. I cut it short due to Moby SLick taking up a whole lane for walking. Walking! F*&king walking in a lane! RAGE!! Felt like trying to harpoon the f&^ker and hoist him up to the aircon. Thought better of it though - what if the rope snapped and the fat pie landed on someone? What if he started s**tting on people swimming underneath? What if he got hungry? So many thoughts, so instead I went for a steam, sauna and made my way home to eat a chicken and half a cow.
» Manimal's training log (Go to post)04-02-2011 @ 17:25 
Was a fun wee session today. Ended up speaking to the sprint cyclist again and was giving her tips on her bench. Girl was doing single leg deads and I gotta say - she has the BEST shaped legs and ass I think I've ever seen! As Wiege would say - Here you, I'd seriously consider you by the way!

DEADS

Worked up to a set of 5@170 sumo.

BARBELL ROW

2x12@60, 2x8@70

DEFECIT SPEED DEADS

6x3@70 sumo

SPEED BENCH

2x6@60, 1x6@70, 1x6@80

DUMBELL SHOULDER PRESS

12@22, 3x6@28

CORE HAND WALK OUTS - 8, holding at full extension each time for around 3 seconds and on last managed to get up onto fingertips Happy

PLANK HAND / ARM WALKS - 2x10 each side with a static hold before, between directions and after of about 10 seconds a time

HEADSTAND AB FOLDS

1x4, 1x6, 1x4 - neck feeling stronger though had to use reebok deck with a mat on top as the only flat bench was being used

After all that went for a swim to stretch out the intercostals. All slow crawl but with max twist Happy

The way home proved fun - lots of standing water so was playing dodge the puddle, stuck cars and cars blocking junctions. One day, when the girder car exists, such trivial things won't slow me down at all - the girder car will break through all obstacles!
» Wiegieboard gets his grunt on. (Go to post)01-02-2011 @ 22:04 
Congrats again mate - was a good day all round I thought. Nothing feels better than a pb on training day.
» Manimal's training log (Go to post)01-02-2011 @ 21:51 
SuperSteel101 said:
Yeah I think that would be more of a goal for later in the year, but a double is very achievable before March comp.


Oh now you know I'm gonna have to try for it for March Wink
» Manimal's training log (Go to post)01-02-2011 @ 21:44 
SuperSteel101 said:
I recon if you triple 200 you will be in with a great shout of a 220!


IF I triple 200 is the key point mate - best triple to date I think was 187.5 (from memory) but it's gonna get killed too. Gonna have to get the triples up past 190 at least. Tripling 200 is a self imposed goal for the end of this year at the latest!
» Manimal's training log (Go to post)01-02-2011 @ 21:39 
good4gains said:What would 180 5x5 roughly be for a 1 rm about 220ish?


That I would LIKE! My 172.5 gave me 201, so I don't know personally - I don't tend to fit the formulae out there for rep ranges, especially for squats. (plus I didn't use a 5x5 approach last year building up to my 207.5)

I'd be hoping that 5x5@180 would give a double or triple at 200 this time round though.
» Manimal's training log (Go to post)01-02-2011 @ 21:33 
SuperSteel101 said:No way your previous best for 5 x 5 is lasting long mate, great session!


Cheers buddy! I think 2 weeks time it dies and moves to 175 Wink I want to be at 5x5@180 ideally this cycle, so might have to have a 5k jump some weeks instead of the 2.5 I've been doing lately. Just need to see how it pans out.
» Bad back tries again for 2011 (Go to post)01-02-2011 @ 21:29 
SuperSteel101 said:Two great sessions there mate, your front squatting is very good!


I agree - fronties are tough work. Well done!
» Manimal's training log (Go to post)01-02-2011 @ 21:27 
good4gains said:Some great all round lifting there mate.


Thanks - it was just one of those sessions where everything worked well for a change. lol
» Manimal's training log (Go to post)01-02-2011 @ 21:26 
Wiegieboard said:Very nice session today Bry.
Those fives were easy for you and that 30 was nothing more than an afterthought.
Thanks for saving my neck also Happy


Yeah - they were pretty easy, hence why the last set was beltless Wink Just looked back over all my recorded numbers, my best 5x5 is 172.5, so almost there already and that's only week 2 effectively. My best raw 6 is 170, so I might just take a crack at that next week or the week after...lol I think I'm gonna bypass the 167.5 for 5x5 and just take 170 next week all going well.

As for the lift up - you would have done the same for me bro.
» Manimal's training log (Go to post)01-02-2011 @ 19:38 
Session at the PoA.

SQUATS

5@152.5 raw, 4x5@165, 1x5@165 raw, 1x30@90

BENCH

2x6@100, 1x6@105, 1x6@110, 1x6@115, 1x4@120

DEADS

1x5@165 raw sumo

Good session today - everything felt as it should and glad to see that my bench hasn't dipped too far at all.

Wiege and Paul both got PBs today - well done lads Happy Core training tomorrow morning for me possibly...
» Manimal's training log (Go to post)01-02-2011 @ 11:04 
I like my song! Tune reminds me of the soundtrack to a speccy game from years ago (obviously as they aint been around for years)

Might need to try to do the thrash version of that...DO YOU LIKE COFFEE? COFFEE, COFFEE, BE QUIET. HEALTH PACK NEEDED, BE QUIET, HEALTHPACK, GIRAFFE ASS RAPED THE MONKEY, MAN ASS RAPED THE MONKEY, AIDS, AIDS, AIDS, HEALTHPACK, COFFEE!

Was awesome watching the vid while sitting at my desk here - trying so hard not to laugh as the lyrics popped up. Good job!
» Manimal's training log (Go to post)31-01-2011 @ 22:44 
You should chew some of this - put hair on yo chest and turn you into a goddamned sexual Tyrannosaurus...just like me. LOL

You got that song done yet? Remember, the words Monkey, Giraffe and Health Pack need to be in there.
» Manimal's training log (Go to post)31-01-2011 @ 21:54 
Was bored in gym today whilst supervising so did some core. lol

HAND / ARM PLANK WALK - 3x10

HEADSTAND AB FOLDS - 2x4

Ab folds done on a reebok step with a mat on top for some padding.

See how the squats fare tomorrow...

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