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» Dee's General Strength and Fitness Journal (Go to post)12-10-2013 @ 19:59 
Today's bodybuilding/"pump" session:

WIDE GRIP LAT PULLDOWN

40x10
60x10
80x8,8,8

BARBELL OVERHEAD SHRUGS

20x10
40x10
45x8,8

w/ a 2sec pause on top.

I really like these, traps are under constant tension!

ONE ARM BARBELL ROW

Oly bar + 12.5kgx10 each arm
+20x10
+35x7,7

hit my back really good, but I had to stop at lower weights because of pain in right shoulder Unhappy

BENTOVER REAR DELT RAISES (hammer grip)

12.5x3x10

CROSSBODY DB HAMMER CURLS

12.5x10 each arm
15x10
17.5x6,6

REVERSE GRIP BARBELL CURL

20x3x12

ABS ON PULLDOWN MACHINE

40x12
60x10,10,10

Nice change in pace and style, overall.
» Dee's General Strength and Fitness Journal (Go to post)12-10-2013 @ 08:14 
Post Edited: 12.10.2013 @ 08:14 AM by Dee1704
Oxman said:Some great lifting mate, very nice work Happy


Thanks.
A certain method I've picked up from a certain person on this forum seems to be helping Grin
» Dee's General Strength and Fitness Journal (Go to post)11-10-2013 @ 15:02 
Shoulders hurting again. Seems like overhead work 3x a week might be too much after all. I might replace Wendsday's push press with close grip bench or some other pressing movement which is lighter on the shoulders.

Today I decided to do the c&ping from the hang for a change. It went like this:

HANG CLEAN&PRESS - 1 clean for each rep

20x5,5
40x3
50x2
60x1,F - painful!

Dropped to 52.5, which is around 88% of that single and did:

52.5x10x2 with 60-90sec rests.

Around set #4 I started figuring out how to better hold the bar and lock it out in this "Olympic" style of shoulder press. The setup should be more similar to that of a jerk than to that of a strict overhead press from stands, or at least for me it works much better that way.

Onto...

CLOSE GRIP BENCH PRESS - very close grip, as to spare the shoulders as much as possible

20x10
60x7
80x5,5,5

Not a lot of time left, so finished with

2 ARMS KB SWINGS

3 sets of 25 with a 20kg 'bell.


Will not be front squatting tomorrow. I feel like I'd need more volume/frequency to really progress on the fsq, and ATM I don't really have the capacity to achieve that, back squats are very draining as it is. So tomorrow I'll do some bodybuilding stuff for back, shoulders, bis and abs (can't hurt), and after that we'll see.
» Dee's General Strength and Fitness Journal (Go to post)09-10-2013 @ 19:18 
Wasn't feeling fully recovered from Monday's session today. Quads and hips were sore despite regular stretching and rolling. Aside from that, training went okay, although I would have liked even more volume.

So:

BACK SQUAT

20x5,5
60x5,5
80x2
100x1
100x10
It hurt to reach my usual depth (which is almost ATG), but I fought through.
100x10 - Break after the 1st set wasn't long enough, I started feeling dizzy mid-set but completed all the reps none the less.
100x10 - After a 5min break, easier then the 2nd set. Some reps a tidbit high, but decent.

PUSH PRESS
20x10
40x5
-531-
52.5x5
62.5x3
67.5x3 - Had 2-3 more in the tank
-Ox Method-
70x3
70x2
70x1 - Pressed it out from halfway up, not enough power
70x5x1 - Okay reps, except that I almost jumped on the last two, turning them into push jerks (or power jerks?).
(Total: 11 reps in 8 sets, with 75 sec rest between all sets.)

POWER CLEAN

40x4,4
50x2,2
60x1,1
70x1
75x1 - lousy, muscled out rep
75x1 - a bit better

I really need to activate my back more on the power clean. In the next 2-3 weeks I'll be aiming at a lot of volume at light weights (i.e. 10-12 triples with 50-55) in order to practice.
» Taz's new start (Go to post)09-10-2013 @ 08:01 
Sorry to hear that Taz, I was liking how you were doing with the Challenge so far.
» Ox's Journal Of Insanity (Go to post)08-10-2013 @ 20:53 
Nice change of pace and style. This journal is in no danger of becoming repetitive Happy

So, your diet is now basically a classic carbs in the morning-before training-after training thing?
» Dee's General Strength and Fitness Journal (Go to post)08-10-2013 @ 10:09 
Bodyweight is 95.0 today, fully clothed and after some coffee w/ coconut milk, a can of tuna, some cheese and a banana
» Dee's General Strength and Fitness Journal (Go to post)07-10-2013 @ 22:14 
Good session today.
Had only about an hour to train, so I focused on the two main lifts for today.
Went like this:

BACK SQUAT

20kgsx8
60x6
90x3
110x1
110x10
Went much, much better than the 100kgs last week. Adaptation sometimes does work wonders!
102.5x10
I started to feel my quads and hips, but it still was going okay.
97.5x10
Fatigue started to chime in by now, but I forced myself to concentrate and stay in control on every rep. Gassed but happy at the end.

I'm definitely going to do another week of 10s on back squats. I'm pretty sure I can get 115x10 next week, and if I decide to belt up, 120-122 isn't out of the question. We shall see.

STRICT PRESS (531 - 531 week)

20x10
32.5x8
45x5
52.5x3
60x6

No time for additional singles, so I went all-out on the last set, with maybe 1 rep in the tank.

Short but intense session. Will be interesting to see how the squatting goes Wendsday -- I'm also planning to do push presses, power cleans and some kettlebell work.
» Andrews Training (Go to post)05-10-2013 @ 21:27 
I really like the comp writeup, congrats on fighting through!
You certainly got toughness, the rest will come Happy
» Faz's World (Go to post)05-10-2013 @ 20:58 
Post Edited: 05.10.2013 @ 20:58 PM by Dee1704
Very nice log and great sessions, man.

I like the minimalist but very very dedicated approach! Happy
» Dee's General Strength and Fitness Journal (Go to post)05-10-2013 @ 18:44 
Today's session:

FRONT SQUAT

Haven't done these in a while, and it showed. Never been particulary good at front squatting (old PR was 130x1@100), but now I feel technique's really off.

20kgsx6,6,6
50x4,4
70x2
85x2
100x2
Was muscling it out at this point, s**tty form. But I went for another round none the less.
70x5
80x3
90x1
90x1
90x1
This felt a bit better.

PENDLAY ROWS

70kgsx8
70x8
70x8
80x3
85x3

Went okay. Concentrated on maintaining decent posture so I can still call them Pendlays Happy

ABS ON PULLDOWN MACHINE

40kgsx8
50x8
60x8
60x8
60x8

Not a very 'hardcore' or 'manly' exercise, but it certainly hit its target very hard!

Tomorrow's a rest day, I'm gonna try to get lots of good food and good sleep. Got the 10-rep back squats on Monday again, will be interesting how it goes around this time.
» Dee's General Strength and Fitness Journal (Go to post)04-10-2013 @ 21:27 
nails said:Nice work, looks to be coming along well.


Thanks, mate.

I'm still adjusting/experimenting with the template, but overall it seems like it's gonna work.
» Dee's General Strength and Fitness Journal (Go to post)04-10-2013 @ 21:22 
Oxman said:No way a mediocre session mate, loads of work! Sessions are looking good!

Had no idea English wasn't your first language, very impressive mate! What is your first language? Happy


It was mediocre compared to what I had planned for it. But thanks for the encouragement, I appreciate it! Happy

First language: Bosnian/Croatian, you can name it either way, it's like UK and American English. I live in Zagreb, Croatia, and am originally from Bosnia. Long way away from most of you guys here, right Happy
» Ox's Journal Of Insanity (Go to post)04-10-2013 @ 16:07 
Brutal session as always, Ox.

Do you plan on doing the original 3x a week RSR, or are you gonna do some sort of 1-2x week variation ?
» Dee's General Strength and Fitness Journal (Go to post)04-10-2013 @ 15:39 
Trained in the morning today, which is not my preference. I usually train in the late afternoon and backload my carbs -- feels good and that way I can get away with a bit of candy in the evening, lol. So today I only had two shots of espresso with heavy cream before training, and then an energy/multivitamin drink during training.

Turns out energy levels were fine. But my shoulders not so much! It went like this:

POWER CLEAN AND PRESS

some pc-front squat-press complexes with bar to warm up with, then
(1 clean for each press)
40x3,3
50x2
55x1
60x1 -- I started really feeling my left shoulder at this point.
65xF -- hurt
60xF, 1, F
Really wasn't going my way, so I decided to drop intensity and increase volume.
I did
(1 clean, then the presses; every rep paused at the shoulders)
52.5x3,3,3,2,2,2,1
50x4
with 75sec rests in between all sets.

So, the c&p def wasn't what I had in mind. Guess I need time to adapt to all the volume on pressing, never done so much work on it before.

CHIN-UPS
(strict form, medium grip)
BWx30 reps total

OLY BAR CURLS
(done on a lifting platform -- heresy!!!!!!)
20x12
25x10
30x8
30x8

ONE ARM KB SWINGS

16kgs x20 each
16x20

Went for a kebab down the street Grin

Mediocre session, but still managed to get some work in.
Hitting front squats, rows, and abs heavy tomorrow.

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