View All Posts: Henk
12345678910 ... ... 4344454647484950515253
| » Cheese (Go to post) | 03-09-2014 @ 22:00 | ||
| Wed 3 Sep - Bench T&G Bar x 10 40 x 8 60 x 5 80 x 3 100 x 1 Belt 117.5 x 5 117.5 x 5 117.5 x 4 117.5 x 4 105 x 6 Added 2.5Kg from last week and made one less rep (only 4 on work set 3). Arse came up on last rep of set 4. Increased back off set by 5Kg too, for one less rep than last week. Overall regaining my strength on bench. | |||
| » Cheese (Go to post) | 01-09-2014 @ 22:18 | ||
| Mon 1 Sep - Squat Paused, 2 seconds BW x 10 Bar x 5 40 x 5 60 x 5 80 x 3 100 x 1 No pause from here Belt 120 x 1 135 x 5 135 x 5 135 x 5 120 x 7 Increased 5Kg from last week on work sets and made the reps. First set was the hardest (with some wobbly bar paths), third the best - form is improving finally. Was considering a fourth set, but increased weight on back off set instead (and made same reps as last time). Started on low carbs today as getting too fat, hopefully it won't affect strength massively. | |||
| » Cheese (Go to post) | 29-08-2014 @ 23:08 | ||
| Fri 29 Aug - Deadlift Double overhand, barefoot Bar x 10 70 x 3 110 x 3 130 x 2 Belt, straps 150 x 1 160 x 3 160 x 3 160 x 3 RDL 110 x 8 110 x 8 Got all 3 work sets this week, will increase next week. Last rep of set 3 was slow, but all the others felt better (think I attacked them more too). Did an extra set of RDLs too. Overall a very small improvement, but progress nonetheless. | |||
| » Cheese (Go to post) | 27-08-2014 @ 20:40 | ||
Post Edited: 27.08.2014 @ 20:40 PM by Henk Wed 27 Aug - BenchT&G Bar x 10 40 x 8 60 x 5 80 x 3 100 x 1 Belt 115 x 5 115 x 5 115 x 5 115 x 4 100 x 7 Felt a bit bent up today, think it may be time for a light week soon. Stuck at last week's weight and made set 3 (bit of a grind on last rep), managed 4 on the fourth set too. Back off set felt heavy, but made the same reps with one in the tank. | |||
| » Cheese (Go to post) | 25-08-2014 @ 21:16 | ||
| Mon 25 Aug - Squat Paused, 2 seconds BW x 10 Bar x 5 40 x 5 60 x 5 80 x 3 100 x 1 No pause from here Belt 120 x 1 130 x 5 130 x 5 130 x 5 110 x 7 Skipped deads on Sat, did a lot of moving weights and bags at the end of the week so decided to take a rest. Kept work sets at the same weight as last week for squats - made the reps on all three. Also messed with warmup weights/reps a little. Think I've found my best foot position, and also form using hips and more angled torso - form was best on the last set, may try squatting light before deads to work on form more often. Managed an extra rep on back off set too. | |||
| » Cheese (Go to post) | 21-08-2014 @ 21:27 | ||
| Thu 21 Aug - Bench T&G Bar x 10 40 x 8 60 x 5 80 x 3 100 x 1 115 x 5 115 x 5 115 x 4f5 100 x 7 100 x 7 Increased work sets by 2.5Kg over last time. Got five on the first 2 sets but they were hard. Shouldn't have gone for a fifth on set 3, ended up failing it. Decided to not attempt set 4, and did an extra back off set instead. Last rep of all was a grinder too, probably should have stopped one rep earlier. | |||
| » Cheese (Go to post) | 19-08-2014 @ 23:07 | ||
| Tue 19 Aug - Squat Paused, 2 seconds BW x 10 Bar x 5 40 x 5 60 x 5 80 x 3 No pause from here Belt 110 x 2 130 x 5 130 x 5 130 x 3 110 x 6 Added 5Kg from last week on work sets. Made the reps on the first two sets, but on each the last rep was hard (especially set 2). Only made 3 on the third set, maybe could have got another but more likely failed. Messed about with foot position a bit, which probably didn't help. | |||
| » Cheese (Go to post) | 15-08-2014 @ 22:29 | ||
| Fri 15 Aug - Deadlift Double overhand, barefoot Bar x 10 70 x 3 110 x 2 130 x 2 Belt 150 x 1 Straps 160 x 3 160 x 3 160 x 1 RDL 110 x 7 Could have got a fourth rep out on first work set, but decided to try for more sets instead. First two sets were good, strength just gave out on set 3. Increased weight for RDL, did them very slow, still working on form. Overall a small improvement at last. | |||
| » Cheese (Go to post) | 13-08-2014 @ 21:12 | ||
| Wed 13 Aug - Bench T&G Bar x 10 40 x 8 60 x 5 80 x 3 100 x 1 112.5 x 5 112.5 x 5 112.5 x 5 112.5 x 5 100 x 7 Added 2.5Kg to work sets and made the reps. Got a bit close to the rack on set 2 and nearly messed up the last couple of reps. Last rep of set 4 was slow but no massive grind, managed to accelerate it for the last 6 inches. Increased weight of back off set and managed 7 reps with at least one left in the tank. Overall very happy, bench starting to feel much better. | |||
| » Cheese (Go to post) | 11-08-2014 @ 19:04 | ||
| Mon 11 Aug - Squat Paused, 2-3 seconds BW x 10 Bar x 5 40 x 5 60 x 5 80 x 3 Belt 100 x 3 No pause from here 125 x 5 125 x 5 125 x 5 110 x 6 Squats felt better this week, seem to be getting the form back. Increased 5Kg and made the reps. Increased weight on back off set too. | |||
| » Cheese (Go to post) | 08-08-2014 @ 22:25 | ||
| Fri 8 Aug - Deadlift Double overhand, barefoot Bar x 10 70 x 3 110 x 2 130 x 2 Belt 150 x 2 Straps 160 x 3 RDL 70 x 5 90 x 5 100 x 8 Dropped the weight a little on deads, not making any progress at the moment so will try working up slowly. Decided to add in RDLs, to see if I can improve my hamstring/glute strength (which I suspect is the issue with deads and squats). Not sure of form at the moment, will see how it goes. | |||
| » Cheese (Go to post) | 06-08-2014 @ 22:23 | ||
| Wed 6 Aug - Bench T&G Bar x 10 40 x 8 60 x 5 80 x 3 100 x 1 110 x 5 110 x 5 110 x 5 110 x 5 90 x 9 Finally seem to be getting some strength back. Managed five reps on all work sets, one rep up on each set from last week. Arse came up a little on last rep of set 4, but didn't struggle too much. Made an extra rep on back off set too, with one more in the tank. Felt strong tonight, completely different from recent weeks. Nothing has changed, so must just be getting back in the groove. | |||
| » Schwartz Formula (Go to post) | 06-08-2014 @ 00:38 | ||
| Your maths is right, it looks like the stated formula has not been used to calculate those coefficients. They refer to a revised formula from 1978, I guess they could be out of step. Mostly where they publish the coefficients across federations they don't publish the formula - I couldn't find a real definition of the formula anywhere. | |||
| » Cheese (Go to post) | 04-08-2014 @ 20:34 | ||
| Mon 4 Aug - Squat Paused, 2-3 seconds BW x 10 Bar x 5 40 x 5 60 x 5 80 x 3 Belt 100 x 3 No pause from here 120 x 5 120 x 5 120 x 5 100 x 8 Had a better session squatting in shoes this week. First work set was hard to get full depth - think it was because my belt was too tight  . Did second set beltless, which was better, then loosened it a notch for third. Third set was best of all, probably could have made another rep.Realised I was exhaling on the way up too - kept tight on last set, will work on that next time. Got an extra rep on back off set, with some still in the tank. | |||
| » Kit for sale (Go to post) | 03-08-2014 @ 14:37 | ||
| Having a move around in my gym, want space for another set (OK, and the missus is moving me to the smaller end). I thought I'd see if anyone from Sugden wants anything before it goes on eBay. Collection from Lancashire (near Blackpool). I have for sale: Pro commercial dumbbell set, 10 - 60Kg: Pairs of 10 to 45 in 2.5Kg increments, plus 50, 55 and 60 - Total weight 1140Kg Note there is one 15Kg missing, which should be easy enough to replace (some t**t stole one, must have been all he could carry) There are the two racks you see in the diagram, plus the horizontals for another section (you just need an end piece). I'll also throw in the pair of dumbbell hooks (second picture), plus the magnetic platemates (4 x 2.5lb and 4 * 1.25 lb, also in second picture). £1500 http://s1278.photobucket.com/user/henkelis/media/Kit/P1130045_... http://s1278.photobucket.com/user/henkelis/media/Kit/P1130046_... 100Kg Watson Gym adjustable dumbbell (you can make it heavier with bigger pancake plates). Easy to adjust collars with allen key. £125 http://s1278.photobucket.com/user/henkelis/media/Kit/P1130054_... Watson Gym leg extension/curl machine, which has hardly been used and is in excellent condition: http://s1278.photobucket.com/user/henkelis/media/Kit/P1130040_... http://watsongym.co.uk/product/single-stack-leg-extension-leg-... £900. Please PM me if you're interested. Mark. | |||