REGISTER AN ACCOUNT
Who's Online - 1 member and 19 guests
Powerlifting Advertising. Strongman Advertising.
You are here: HomeForumDee1704 → View All Posts

View All Posts: Dee1704

12345678910

» Dee's General Strength and Fitness Journal (Go to post)08-11-2013 @ 16:24 
Only about 4 hours of sleep tonight, got home late from a party, and then GF woke me up early when she was leaving for work.
However, I did a fair bit of work in training.

The sesh:

BACK SQUAT

20x15
60x10
90x5
120x5
120x5
120x5
*paused*
120x1
120x1
120x1
120x1
120x1

I decided to lower the intensity a bit but leave out the belt. For some reason I felt very stiff, even after a lot of stretching. But although it was uncomfortable, I can't say it was hard. Monday I'll be starting with the 3s, I'll take it very lightly on the 1st week, and then push hard the 2 weeks after that.

STRICT PRESS

20x12
40x8
55x5
55x5
55x5
*paused*
50x5

I love the clean&press, but I decided to drop it for a couple of weeks and just strict press 2x/week. I'll be programming it LSU-style, like I do for squats: on day 1 work up to a rep max + 2 backoff sets, and 3-5 sets in the same rep range on day 2, within 90% of the max from day 1.

CLOSE GRIP BENCH PRESS

20x25
50x12
80x8
90x5
90x5

SEATED MACHINE PRESS

40x10
50x10

1 ARM NEUTRAL GRIP DUMBBELL PRESS

20x8 each
20x7

These are tricky when you got sore shoulders and triceps!

Did some dips and rope pushdowns to finish.
» Ox's Journal Of Insanity (Go to post)08-11-2013 @ 11:46 
I know what it's like mate, whenever I neglect the squats just a little bit, they start punishing me. On the bench I can manage with little volume/frequency in the actual lift, and built strength in the variations/accessory lifts just fine, but for squats I have to actually squat a lot.

Nice session nonetheless. As for the comp, you'll do fine, with your bench and dl you'll fill out the total nicely Happy
» Ox's Journal Of Insanity (Go to post)07-11-2013 @ 15:29 
Oxman said:
Lol! Volumes waaaaay down for me mate Grin One more heavy session then the week before comp I will just work to my opener Happy


Now that you say it...but it's hard to notice the difference, it's still all over the screen, haha!
» Ox's Journal Of Insanity (Go to post)07-11-2013 @ 14:28 
Hey Ox, seems like my prediction of a paused 150 is gonna happen despite you almost not trimming down the volume at all leading to comp. Way to go Grin
» Taz's new start (Go to post)07-11-2013 @ 09:49 
Yeah, wise training management mate! Happy

And great work all over.
» Dee's General Strength and Fitness Journal (Go to post)07-11-2013 @ 09:47 
nails said:
taz said:Good sessions mate, even tho there was press failure fair play for taking the step back and punishing yourself with volume. Also nice row volume today, all good Happy


Agreed. Row volume is pumptastic.


Cheers boys,yeah, not a good week for intensity, but more sets and reps can always be squeezed in to compensate! Happy
» Dee's General Strength and Fitness Journal (Go to post)06-11-2013 @ 20:05 
Managed to get some more work in today:

POWER CLEANS

40x5,5
50x3,3
60x2,2
70x1,1,1
60x3,3,3,3,3

Not very smooth. Had to do them in front of a mirror, which I don't like. I get so easily distracted when I've got myself in sight... Form wasn't great today, so I stayed at moderate weights.

PENDLAY ROW

60x10
80x8,8
100x3,3,3

Form getting better on these...

YATES ROW

80x12,12,12

First time doing these, I like the pump!

WIDE GRIP LAT PULLDWOWN

strip set 1: 80x8--70x8--60x8
strip set 2: 70x11--60x9--50x10

Lats burning after these, but biceps not far behind.

Okay sesh...
I'll rest tomorrow then do my second squatting&pressing session on Friday.
» Nails Log (Go to post)05-11-2013 @ 19:28 
Me too I found out that leaving out the belt on squats as often as possible helps a lot with form/balance/coordination.

Oh, and awesome session, mate. Happy
» Dee's General Strength and Fitness Journal (Go to post)05-11-2013 @ 16:05 
Post Edited: 06.11.2013 @ 13:20 PM by Dee1704
nails said:You got the work done mate that's what count's look decent as well. I take a similar approach with some stuff, have a rep target and get it done however you can.


Yeah, mate, I knew from the start it would be just a bit too heavy for a straight 5x5, so I broke it down like that.

Anyways, I'm back from my trip, stayed a day longer, put on a bit of fat from all the pancakes and stuff Happy but I'm back to my regular eating ways now, so it should melt away pretty quickly.

Had just over an hour to train today. Rushed the warmups, didn't feel very good, so a pretty bad sesh. It went like this:

BACK SQUAT

20x10
60x10
92.5x5
112.5x2
130x2
(belt)
147.5x1 -- felt heavier than I would've liked it to be.
140x5 -- Same weight as last week, I felt uninspired so decided to play it safe. id did go a bit easier than last week, though.
132.5x5 -- So-so.
Stopped there. I'll try to compensate on day 2 with lots of volume in the 125-135 range, and next week is the start of the 3s phase. Hopefully I'll once again benefit from the volume drop.

STRICT PRESS

20x15
35x10
(531)
50x5
57.5x3
65xF,F -- WTF!?!? Couldn't move it up from the shoulders. So I made it a mission to punish myself on the backoff sets.
I did:
60x5
57.5x5
55x5
52.5x5
50x5
With 90-120s in between all sets.

Out of time. Meh. Gonna have to bring some tweaks to my pressing routine.
» Ox's Journal Of Insanity (Go to post)31-10-2013 @ 13:36 
Just be reasonable with the overall volume in the 1-2 weeks leading up to the comp, and I'm sure you'll get a paused 150 come comp time Happy
» Dee's General Strength and Fitness Journal (Go to post)31-10-2013 @ 12:13 
Little time to train this morning, so I focused on the squats.
I did this:

20x10
70x6
100x3
(belt)
130x2
130x3
130x5
130x2
130x3
130x5
130x2
130x3

I remembered this twist from a Pavel Tsatsouline book. When you'd like do a 5x5, but the weight is just a tad too high for straight sets, you break it down into smaller sets and do ladders until you get the 25 reps. Nice change of pace, was pretty easy.

Now I'm off to pack my stuff.
» Dee's General Strength and Fitness Journal (Go to post)31-10-2013 @ 06:37 
taz said:Good session there mate considering you were at the point of spewing Happy
Sessions like that when not well, bode really well for days when you are 100%!


nails said:Bloody good mental toughness to gut it out when you're in a state like that mate.


Thanks guys, it escalated during training, if I had felt that bad before the sesh I'm not sure if I would've trained at all, tbh Happy so it ended well after all!

Feeling better this morning, getting ready to go squat.
» Nails Log (Go to post)30-10-2013 @ 20:47 
So apparently the HSPU make you better at long distance running, among other things! Happy
» Taz's new start (Go to post)30-10-2013 @ 20:44 
That's a great all-around sesh, Taz.

A 100 repper with 24kg KB seems reachable within the next few weeks, doesn't it? Happy
» Dee's General Strength and Fitness Journal (Go to post)30-10-2013 @ 20:42 
Headache+upset stomach today, not a great recipe for training.
I did the best I could in that state, was on the verge of throwing up several times.

SEATED BTN PRESS

20x10
40x10
50x5,5,5

INCLINE DB BENCH

22.5x10,10,10

PRONATED GRIP DB ROW

25x10 each
30x8,8

These do a great job hitting the traps, it takes some time to find the correct angle, but they seem to work just fine.

REAR DELT RAISE

12.5x15,15,10,10

CLOSE GRIP BENCH PRESS W FEET ON BENCH

20x10
60x10
75x10

1 ARM TRICEPS PUSHDOWN

15x15
20x12
25x10

Not a bad pump.

Hope I'll be fine by tomorrow morning, I have some squats to do before I leave!

12345678910

You are here: HomeForumDee1704 → View All Posts
© Sugden Barbell 2019 - Mobile Version - Privacy - Terms & Conditions - Website by Devto