View All Posts: StrengthStudent
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| » 130 squat for 21 reps (Go to post) | 21-04-2015 @ 21:21 | ||
Form wasn't great towards the end, but I didn't care. After the last couple of weeks I think I've come to the conclusion that high rep squats are probably the hardest thing you can do in the gym  . Here's some log pressing from the other day as well: | |||
| » Who's going to win WSM 2015? (Go to post) | 01-04-2015 @ 13:13 | ||
| I think Thor could do it | |||
| » Benni training Dumbell for wsm (Go to post) | 30-03-2015 @ 21:19 | ||
Not playing  | |||
| » GPC lifting log (Go to post) | 26-03-2015 @ 18:04 | ||
matthewvc said:all time bench 100kg masters 1 record holder according to this site! http://postimg.org/image/4nhnnen3l/ Awesome! Got any bench training tips? Have you always been a strong bencher? | |||
| » Slow & Steady Gains (Go to post) | 26-03-2015 @ 14:41 | ||
| Pause bench 20 x 15,15 40 x 10 60 x 5 80 x 5 90 x 5 100 x 5 107.5 x 3 90 x 13 Decided to just rep the last set out touch & go to beat my best of 12 reps with 90kg. Squat 60 x 5,5 90 x 5 120 x 5 Add belt 140 x 5 160 x 3 Remove belt 120 x 10 Chin-ups BW x 5,5 10 x 5 20 x 5 25 x 5 27.5 x 3 20 x 7 Strict press 20 x 10 40 x 10 Add belt 50 x 10 57.5 x 10 60 x 6,6 Think strict pressing for reps is going to be a staple on my 3rd day, really want to build up my shoulder strength. Goal is 60 for multiple sets of 10-12. Finished off by super setting 5 sets of barbell curls with 5 sets of calf raises. Good session. | |||
| » Let the volume do the work (Go to post) | 26-03-2015 @ 10:16 | ||
Post Edited: 26.03.2015 @ 10:17 AM by StrengthStudent Interesting, may try this style of training at some point if it works well for you. No squats? | |||
| » Slow & Steady Gains (Go to post) | 25-03-2015 @ 23:29 | ||
| Had a really long day at work (10:00-22:00) so I think I will skip the session tonight and train first thing in the morning, but will do Friday's workout instead. On a side note, was moving around a bunch of kegs today at work and ended up "loading" a couple of 100kg kegs to about waist height. Comp has 75kg & 80kg keg loading, think I'll be okay with that as I was moving around a ton of 50kg kegs as if they were nothing. | |||
| » Slow & Steady Gains (Go to post) | 23-03-2015 @ 22:50 | ||
Post Edited: 23.03.2015 @ 23:04 PM by StrengthStudent Back on madcows  Pause bench 20 x 12,12 40 x 10 60 x 5 80 x 5 90 x 5 97.5 x 5 105 x 5 Equalled PB for a pause bench, but this time it was far easier. Squat 60 x 5,5 90 x 5 Add belt 115 x 5 135 x 5 155 x 5 PB set of 5, was harder than I'd have liked but I think that's because I was really trying to keep my knees out on the concentric. They tend to shoot inwards when I go heavy, which i think is why I failed the 195 last week. Chinups BW x 5,5 10 x 5 20 x 5 25 x 5 Swapped these in instead of rows, prefer them by far. Incline bench 30 x 10 50 x 5 65 x 20 PB set of 20, was quite tough but felt good so did some singles. 80 x 1 95 x 1 105 x 1 115 x 1 Grinder, but a PB Farmers walk (no drops) 17.5 x 60m 37.5 x 60m 47.5 x 60m 57.5 x 60m 57.5 x 30m Some side and rear raises for delts to finish off. | |||
| » Slow & Steady Gains (Go to post) | 22-03-2015 @ 00:39 | ||
| Had a couple of really long days so felt extremely weak going into this session, every lift felt like a real battle. Bench 20 x 15,15 40 x 10 60 x 5 80 x 3 95 x 1 105 x 5 105 x 4 100 x 5,5,5 Wanted 105 for a 5x5, had to drop the weight to get the reps. Deadlift 70 x 5 100 x 5 130 x 5 Add belt & straps 155 x 5 175 x 5 Block pull (height 6-8"?) 150 x 5 180 x 5 210 x 5 225 x 4 Top set was a real grind, but think I can get it for 5 next week provided I go into the session better prepared. Incline DB press 20's x 10 30's x 10 35's x 10,10 Flat DB press 35's x 10 Was really fatigued by this point. Hammer curls 10's x 10 20's x 5 30's x 15 Incline DB curls 15's x 10,10,10 Finished by super setting Roman chair sit-ups with reverse flies, got 4 sets of 10 each. | |||
| » Slow & Steady Gains (Go to post) | 19-03-2015 @ 22:43 | ||
| Was going to take today's off after yesterday, but I watched a video on bench technique and it seemed to make a lot of sense, so decided to test it out. Bench 20 x 12,15 60 x 5,5 80 x 5 100 x 2 110 x 1 117.5 x 1 125 x 1 130 x 1 - WOOOOOOO, PB!! 100 x 8 80 x 12 Very happy, technique feels better with the little adjustment, think 140 is very close once I get used to it. T-bar rows (bar weight not listed) 20 x 10 30 x 10 40 x 10 50 x 8 60 x 6 70 x 6 Couldn't find the proper handle attachment, so had to use a rope from the cable machine. This made it very hard to grip, otherwise would have gone heavier. Strict press 20 x 10 40 x 5 50 x 5 60 x 3 70 x 1 75 x 1 80 x 1 - PB 50 x 8 Top single with 80 was probably the biggest grinder of my life, felt absolutely f**ked strength wise so decided to finish up with a ton of bodybuilding stuff. DB curls superset with DB french press 12's x 10 / 12 x 10 20's x 10 / 20 x 10 20's x 8 / 30 x 10 20's x 8 / 30 x 10 16's x 15 / 30 x 10 Facepulls superset with cable flies 5 sets of 10 each Nice PBs tonight, but that's the last session where I'll be winging it. Time to start the build up for my first strongman comp. | |||
| » Slow & Steady Gains (Go to post) | 18-03-2015 @ 16:25 | ||
| Bench 20 x 15 50 x 5,5 70 x 5 90 x 5 100 x 5 110 x 5 - PB 70 x 20 Lower back was still sore from last few days of training, so decided to do front squats. Front squat 20 x 5 60 x 5 80 x 5 Add belt 100 x 5 120 x 5 - PB 130 x 1 140 x 1 - PB Came forwards with 140 and the bar nearly rolled off my shoulders. Was close to bailing but managed to grind through it. However it did strain my wrists pretty bad and didn't feel great on my back. Strict press 20 x 10 Add belt 40 x 5 50 x 5 60 x 9 - wanted 10, still a 1 rep PB 40 x 17 - wanted 20 Pull-ups BW x 10 BW+15 x 10 BW+25 x 1 BW+35 x 1 BW+45 x 1 Wasn't in the best mind set, just decided to test my 1RM for the hell of it. CGBP 20 x 10 60 x 5 80 x 3 95 x 1 110 x 1 120 x 0 Based on the speed of 110 I should have definitely had 120, I think I end up psyching myself out on bench right around 120, the weight feels so heavy in my hands. I'm falling right back into my old problems, need to get back on a structured plan. | |||
| » Slow & Steady Gains (Go to post) | 16-03-2015 @ 18:08 | ||
Post Edited: 16.03.2015 @ 18:13 PM by StrengthStudent Was annoyed after Saturday's training, so ended up doing a ton of work today.Farmers walk 17.5 x 20m 47.5 x 20m 77.5 x 20m 87.5 x 10m,10m 97.5 x 10m 102.5 x 10m Log press 35 x 8 Strict one motions 55 x 5 60 x 5 65 x 5 70 x 3 75 x 1 Strict (1 clean per set) 77.5 x 1 60 x 10 15" Deadlift 60 x 5 90 x 5 110 x 5 140 x 5 160 x 5 180 x 10 CGBP 20 x 10 40 x 10 60 x 10 80 x 10 92.5 x 10 67.5 x 20 Chin-ups BW x 5 BW+15 x 5 BW+20 x 5 BW+25 x 5,5 BW+5 x 12 BB curls 20 x 5 35 x 5 50 x 8 - pretty loose form 35 x 8,8,8 - super strict 30 x 12 - reverse grip Calf raises 60 x 10 90 x 5 120 x 5 140 x 5 150 x 5 160 x 5 Lateral raise / rear delt raise superset 13.5's x 10/10 13.5's x 10/10 13.5's x 10/10 Starting to train the specific events of my comp, think farmers will be the toughest for me as it'll be with 120 (not sure of distance). Also threw in a bunch of iso work at the end because I'm sick of having small arms and delts! | |||
| » 195kg Squat Attempt (Go to post) | 15-03-2015 @ 19:23 | ||
Post Edited: 15.03.2015 @ 19:26 PM by StrengthStudent AMH_Power said:Knees drift in = glutes drift back = lean increases = bar comes forward of mid foot = fail lift. All this can be from lack of glute activation. Its hard to activate your glutes when knees are inward or even directly forwards (can be from toe position). I have been there and fixed s**t glutes by simply turning my toes out to learn to squeeze them earlier in the lift to keep the hips closer to midfoot... Reducing the moment arm of the femur when viewed from the side. This is technical failure, not strength I agree entirely with your analysis, reckon I'm strong enough for 200 if I can just keep my knees open. And addressing other comments, swapped to low bar recently after squatting 180 high bar ATG. Now I feel impure, but stronger. And the close grip isn't so bad due to freak shoulder flexibility from a childhood in competitive swimming, makes it impossible to not keep the upper back tight. | |||
| » Small cues which make a big difference (Go to post) | 14-03-2015 @ 22:58 | ||
| Lower body so tight on bench that someone couldn't remove a pencil from in between your butt cheeks if they tried. | |||
| » Eddie Hall pulls 462kg (Go to post) | 14-03-2015 @ 22:25 | ||
ursus said:Dont know whether I missed it but what was the weight of the dumbell ?? cheers 100 I think | |||