View All Posts: Aquarian
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| » Int with Kok (Go to post) | 02-01-2013 @ 23:24 | ||
brownbear said: Kok is bad but "mi kok" is worse lol Took you lot long enough to spot that one - usually innuendos and double entendres are are gobbled up like turkeys coming for Christmas!  | |||
| » Int with Kok (Go to post) | 01-01-2013 @ 22:50 | ||
Post Edited: 01.01.2013 @ 23:00 PM by Aquarian http://www.allthingsgym.com/2013/01/mikhail-koklyaev-interview...Unsurprisingly talks a lot of sense! | |||
| » Aquarian's 531 odyssey (Go to post) | 18-12-2012 @ 14:08 | ||
| From yesterday! Squatting is one of those things I love to hate and hate to love! One of the best/worst times to squat heavy is when you've had little or no sleep - it's physically the worst time to squat but mentally one of the best - you're too wasted to have any fear inside you - bit like the proverbial walk to the gallows (which is what every squat session feels like!). So anyway it was the best of times, it was the worst of times... (1) Low Bar Back Squats - switched to a thumbs around grip for the first time in years after a successful trial with the high bar 4 days ago. Bar felt tighter on the shoulders and no wrist or shoulder pain. Warmups - 20x10, 60x10, 100x10 (bar felt a bit heavy on the shoulders), 140x6, 180x3 - all ok. Working sets (belt on) - 212.5x3 (ok first set is usually a bit tight), 222.5x3 (first rep fine, 2nd a bit tough, 3rd quite easy I went a bit faster down), 232.5x2,1 (first rep ok, 2nd was a real grind, 3rd was done after 3-4 mins and was almost a disaster - went down too fast and was on the toes and did a really nice good morning to save my neck!) Shame I didn't film this - would've been interesting to see. Afterwards was somewhere between exhaustion, relief and exhilaration - i.e. usual post squat emotions (2) Partial Deadlift (below knees) Warmups - 20x10, 60x10, 100x10, 140x6, 180x6, 220x4, 260x3 Working sets (belt, w wraps) - 280x3 (easy), 300x3 (quite easy), 320x2,1 (I think fatigue finally caught up with me!) Good workout and I slept well afterwards - hopefully a good omen for the rest of the week! | |||
| » Aquarian's 531 odyssey (Go to post) | 16-12-2012 @ 04:44 | ||
| This is getting very boring - officially in a slump now. No idea why either - probably a combination of things - poor sleep, cns still recovering, semi stressed, age (ha piss off). Only thing I can think of is a gum inflammation around one of my wisdom teeth - but that shouldn't be causing this. Anyway usual pattern - warmups are fine, 1st 2 sets are ok and then it all goes pear shaped on the 3rd. (1) CGBP Warmups - 20x20, 40x10, 60x6, 100x6, 120x3 (no problems at all) Working sets - 140x3 (easy), 150x3 (ok), 160x2, 1 minute rest, 160x1 (easy) - last time I almost did all 3 but stopped at 2 as there was no way 3 would have happened. (2) Push Press Warmups - 20x10, (w wraps on left wrist aching again) 40x10, 60x6, 100x3 (these were a bit slow), 125x0.9 (just missed lockout) Working sets - (belt on) 145x0 - not even close and bar felt like a ton on the shoulders. Did rush to the loo before this attempt but no excuses. Wouldn't have gotten 140 - which I haven't missed in months I think. (3) Shrugs - 20x10, 60x10, 100x10, 140x7 (did 9 last time), (straps) 180x10, 220x10, 260x6 (8 or 10 last time). (4) Plate Loaded Grip Holds - 40x20s, 60x20s, 80x20s, 100x20s, 110x10s - slight improvement from last time. Peculiar as I assumed cns was an issue and grip always suffers when this is the case. (5) Nautilus multi biceps - the old favourite - 80x10, 100x10, 120x10, 140x5 (again slightly worse than last time). Something be up - what I know not! 3 workouts to rescue this cycle or I may end up lifting less on the singles week than last time. Squats next - just what I need to burst out of this slump - or smash myself even further into the ground! | |||
| » Aquarian's 531 odyssey (Go to post) | 14-12-2012 @ 14:09 | ||
| From yesterday - yet another poor workout. I slept well the last 2 days but was a bit stressed and not focused on the lifting. Thankfully I think the thing (person!) that was stressing me out for the last few weeks has eased considerably - but it will probably return at some stage! (1) Deadlifts (all strapless) Warmups - 60x10, 100x10, 140x6, 180x4, 220x3 - all ok Working sets - (belt on) 255x3 (ok), 270x2,1 - grip just went a bit after the 2nd and had to reset for the third. 285x1,1,0.75,(after 5 mins) 1. Terrible strength off the floor - legs just didn't work was almost hitching most of the lifts. Split open the finger I had split open last time but not too badly. Ah well! (2) High Bar Squats (all beltless) - actually switched to a thumbed grip and it felt ok - maybe I will try this low bar too next time. Warmups - 20x10, 60x10, 100x10, 140x6, 180x3 - all ok Working sets - 215x1 - ouch very tough. No way I was going for more. s**t workout but one of my mates managed to pull 192.5kg for a pb (did it with a hook grip too!) with some tips and encouragement so wasn't a total loss. Come on body get your act together - now that the mind is finally in a good place it's time to deliver. I might just be able to rescue this 531 cycle with a few weeks of good lifting... | |||
| » Aquarian's 531 odyssey (Go to post) | 11-12-2012 @ 23:51 | ||
| Well after 3 crap workouts finally some light at the end of the tunnel! Slept well last 2 days which helped. A very loose tummy and some female stress which didn't! (1) Bench Press Warmups - 20x10, 40x10, 60x10, 80x6, 100x6, 120x3 (all except the 120 were fine - 120 was a bit stiff) Working sets (w wraps on) - 135x5 (ok - not as snappy as usual), 145x5 (ok - bit better than expected after the 135), 155x4 (4th rep just locked out but otherwise ok), 155x1 (1 min rest and was easy). Not too bad about the same as last time which means at least I may have bottomed out. (2) Strict Overhead Press - longish break after benching. Favourite power rack occupied by some squat novices - I stepped in and gave some much needed advice. Always good to see a wobbly quarter squatter become a steady full squatter after a few tips and encouragement. Gave me some impetus and got me in the zone again. Always find it helps to help someone else who's struggling even if you're not doing great yourself - makes you feel like you've achieved something positive and it always makes the next lifts better. Not preaching to anyone else just what I've noticed and what works for me. Warmups - 20x10, 40x10, 60x6, 80x3 (all ok) Working sets (belt on) - 90x5 (easy peasy), 100x5 (easy), 110x4 (not bad - a lot of movement in front of me which made concentrating hard but I managed ok - easier than last time), 1 min rest then 110x1 which was quite easy. (3) External Rotation Machine - 80x10, 120x10, 160x10, 200x10, 240x10 (all ok) (4) Seated Row Machine - 180x10, 240x10, 300x10, 360x10, 420x10, 480x10 (all ok) Good-ish workout at last. Bench was no worse than last time and ohp slightly better. I hope this upturn lasts now as I start doing triples for the next 4 workouts - starting with my favourite lift (dl's!). | |||
| » Aquarian's 531 odyssey (Go to post) | 10-12-2012 @ 03:12 | ||
| Not a good day - more character building than strength building! Quitting, as always , was never an option! No filming again due to poor performance - not that I am scared to put up vids of poor lifts but I was convinced that I wouldn't get 220x5 so didn't see the point! 3rd poor workout in a row after an exceptional singles week. Too many late nights and lack of sleep finally caught with me in a big way - I slept so badly I'm not even sure I slept at all! Just what you need for the mentally toughest workout...NOT! (1) Low Bar Back Squat Warmups - 20x10, 60x10, 100x10, 140x6, 180x3 (slightly tough but all other sets were easy). Working sets (belt on) - 200x5 (ok), 210x5 (last rep was a grind...oh oh!), 220x3 (could've done 4 I think), 220x1 (after 1 min rest - almost passed out - the unrack itself was hard which it rarely is with 220), 220x1 (after sitting down for around 5 mins - and this one was p**s easy!). Only disappointed I didn't do 220x4 uninterrupted but my head was spinning and I really didn't trust my balance at all. Otherwise under the circumstances not too bad. (2) Partial DL (below knees) Warmups - (doh) 20x10, 60x10, 100x10, 140x6, (mx grip) 180x6, 220x4 - ok but grip was already feeling a bit weak with 220. Working sets - 260x2 (strapless) - no grip - 260x3 (straps), 280x5(last rep was almost a blackout), 300x2, a few minutes rest, 300x1. Very poor - almost always get 5 reps over 2 attempts with 300. But after the squats, lack of sleep etc, this was never going to be pretty. Hopefully I'll sleep ok tonight and finish off a lackluster 5's week with a decent bench/ohp workout. | |||
| » Aquarian's 531 odyssey (Go to post) | 08-12-2012 @ 03:18 | ||
| Another subpar workout. The first 2 working sets were good and then I just seemed to run out of steam. Hard to blame anything - sleeping, eating and stress fine. (1) Close Grip Bench Press Warmups - 20x20, 40x10, 60x10, 80x6, 100x6, 120x3 Working Sets - 130x5 (easy), 140x5(fine), 150x3,just missed 4th by about 2-3 inches, rested about 45 seconds got another and then just missed another. I got a lift off on the 150 but it didn't help and probably messed things a bit - not because the liftoff was bad but just because I probably relaxed a bit too much. Also I fully locked out all my reps which I don't always do (albeit only by an inch or so). (2) Push Press Warmups - 20x10, 40x10 (w wraps on here since left wrist was sore), 60x6, 80x3, 100x3, 120x1 Working sets(belt on) - 140x1 (p*ss easy!), 147.5xmiss (think I dipped too much), 5 minute break, 147.5 x miss (worse than last time - legs feeling it). Positives here were that going from 120 to 140 was fine - negatives obviously still couldn't get 147.5. Next time I will do 100 then 130 then 147.5 cause I think the 140 probably knackers everything, even though when I did 145 it was after 140 and 130. May also consider doing fewer reps on the warmups. (3) Shrugs - 20x10, 60x10, 100x10, 140x9 (doh), 180x10(straps), 220x10, 260x10 - more reps on the shrugs not that I really care! (4) Plate Loaded Grip Holds - 40x20s, 60x20s, 80x20s, 100x20s, 110x10s - grip still improving. (5) Nautilus Seated Biceps - 80x10, 100x10, 120x10 (only just), 140x6 - biceps were really pumped up here - felt like Arnie! So a bit crap but this workout has been a bit crap lately. I may consider dropping the reps on the warmup sets on the cgbp a bit as well as the pp. Past injuries have made me do a lot more warmups but I'm injury free at the moment so it may be worth risking this. Squats 3x5 next - my favourite and on a Sunday too!!! Hopefully be worth recording - I haven't done anything worthwhile recording recently but squats have been good the last few months and I may just deserve a good workout after 2 ordinary ones. | |||
| » Aquarian's 531 odyssey (Go to post) | 06-12-2012 @ 05:15 | ||
| Back to 5's again - unfortunately also back with a dodgy belly! (1) Deadlift Warmups - 60x10, 100x10, 140x6, 180x3 (toilet!), 220x2 Working sets - 235x5 (toilet!), 250x5 (quite easy), 265x2.75 - grip failed here and split the skin on right middle finger - 265x1(hard),265xmiss,265x2(very easy). Totally weird set. I did film this from the side but it was so crap decided not to upload! (2) Beltless High Bar Back Squat Warmups - 20x10, 60x10, 100x10, 140x6, 180x3 Working sets - 215x1 - first time going from 180 to 215 in one go - quite easy. 225x1 - bit of a struggle but not too bad. Good strength in the squat here up from 210x1 last time I did 5's on the dl. Strange workout - toilet trips did not help the dl but was stronger on the squat. | |||
| » Aquarian's 531 odyssey (Go to post) | 04-12-2012 @ 00:49 | ||
| So the final act of singles week - after the last upper workout which was literally crap :P I made sure I didn't put anything dodgy in myself pre workout. (1) Bench Press Warmups - 20x20, 40x10, 60x10, 80x6, 100x6, 120x3 - nothing out of the ordinary here. Working sets - 135x5 (easy), 155x3 (smooth), 180x1 (no problemo!): Purdy damn easy - the bar did tilt from left to right as usual but the lockout was very easy. I think I would've gotten 182.5 too - save it for next time! (2) Strict Overhead Press Warmups - 20x10, 40x10, 60x6, 80x3 Working sets (belt and w wraps on) - 90x5 (easy), 110x3 (what else can I say but easy!), 127.5x1 (got it - equalled pb!): This was pretty smooth - even held it at the top for a second - and for once didn't end up doing a standing incline press! Only 12.5 kg from a 3 plate strict ohp - that would almost qualify me for badass status (though merely average on Sugden!). (3) External Rotation machine - 80x10, 120x10, 160x10, 200x10, 240x10 (4) Seated Rows - 180x10, 240x10, 300x10, 360x10, 420x10, 480x8 That concludes a successful singles week. 1 pb set (dl) and 2 equalled (sq, ohp) with much more volume or intensity performed before the single than in the past and only 1 dodgy workout (cgbp) which I think I can now safely blame on the chilli sauce! Next 4 workouts back to fives again starting with the dl! | |||
| » Aquarian's 531 odyssey (Go to post) | 01-12-2012 @ 23:46 | ||
Mark said:Well done on the 300 Knew you would get it after your last attempt Thanks mate - nothing in life is ever guaranteed but I knew I couldn't have been much closer last time so it was pretty much a given thing I would get it this time. Hard work and a bit of luck paid off in the end! | |||
| » Aquarian's 531 odyssey (Go to post) | 01-12-2012 @ 22:38 | ||
| Well after the last workout which was definitely a bit disappointing wasn't sure what to expect here. Cold as hell outside but quite cosy in the gym! For once no toilet interruptions either - this was almost off putting in itself! (1) Low Bar Back Squat Warmups (all beltless) - 20x10, 60x10, 100x10, 140x6, 180x3 (last set slightly tough) Working sets - 210x5 (a bit tough but first set usually is!) 230x3 - last rep a bit tough but still miles better than last time I maxed 250x1 - got it but not as deep as normal - a bit of fear and also my setup was borked since my left foot was a few inches ahead of the right. Still easily below parallel and it came up quite smoothly so I'm sure I could've grinded it up even if I had buried it. Camera angle isn't great - bloke filming it is a lot taller than me and was pointing down - should've asked him to stand further away or sit down: (2) Partial DL below knees Warmups (all beltless) - (all double overhand) 20x10, 60x10, 100x10, 140x6, (mixed grip) 180x6, 220x4 Working sets - 260x3,1,1 - grip was poor (possibly down to the cold or just cns tired after the squatting) 300x3 (straps) - ok but 3rd rep a bit tough 330x1 - surprisingly easy - could've done 335 or even 340. Good workout. Bench and strict ohp max next - even if that isn't great I'm happy with the singles week so far - set a pb on the dl and equalled one on the squat. Now to eat a big bird | |||
| » Aquarian's 531 odyssey (Go to post) | 30-11-2012 @ 22:12 | ||
Daws87 said:Lovely deadlift PB buddy. Thanks dude! | |||
| » Aquarian's 531 odyssey (Go to post) | 30-11-2012 @ 22:11 | ||
Terminator said:Well done on 300! looked easy!!  Thanks mate - it was definitely worth the wait! | |||
| » Aquarian's 531 odyssey (Go to post) | 30-11-2012 @ 20:12 | ||
ALWEBB72 said:nice 300pb very fast and smooth Thanks mate - was surprised at how smooth it was - grip strength has definitely improved a lot too. Hope I have something left in the tank for a 250 squat tomorrow  | |||