Awesome deads mate!

Fronts look pretty light - were you just fatigued?

yeah did 5 quick sets of 5 ATG constant tension for a bit of pump and core work, i may alternate them with leg press to go heavy.

250kg, sweet! that's my pb right there.

Marks1972 wrote:yeah did 5 quick sets of 5 ATG constant tension for a bit of pump and core work, i may alternate them with leg press to go heavy.

Makes sense - I've found increasingly that my legs are giving out before my core now. No idea why it's changed but core strength has obviously shot up for some reason

My legs were totally nuked just from the deads and leg press and the pain from the calf raises was immense.. that good pain though

Sunday 21st Sept

Push

Incline Bench - Barx20(wu), 60kgx10(wu), 70kgx5, 80kgx5, 90kgx5, 100kgx5, 105kgx3(PB)
DB Flyes - 24kg ea arm x10, 16kg ea x12, 16kg ea x12, 16kg ea x12, 16kg ea x12
Seated DB Press - 24kg ea arm x10, 24kg ea x10, 24kg ea x10
SS 15kg front plate raise + 10kg ea DB side raise - x10+10, x10+10, x10+10
CGBP - 60kg x10, 70kg x10, 80kgx10, 90kg x6
V-Bar Pushdowns - 30kg x12, 40kg x10, 50kg x8

Notes - Good to hit 4 wheels+ on incline, was more in there but training partner wasnt in today so had to get one of the gym bicep boys to spot me, despite telling him i wanted a hand off and then only assist if i call for it, he grabbed it as soon as i slowed down on 3rd rep at 105kg.. annoying. Shoulder still a little sore so went light on the presses, wasnt much left for triceps at the end, so may alternate the exercises so one group doesnt get less work.

Tuesday 23rd September (where the hell has this month gone!)

Pull

Deadlift - 70kg x5 (WU), 120kg x5, 160kg x5, 180kg x3, 200kg x2, 220kg x1, 240kg x1
// BOR - 60kg x10, 80kg x10, 90kg x10, 100kg x8
Preacher curls - 23kg x10, 23kg x10, 28kg x10, 33kg x5, 38kg x5
BB Shrugs - 110kg x12, 140kg x10, 160kg x10
Plated iso pulldowns - 60kg x10, 80kg x10, 100kg x10
Hammer curls - 16kg ea arm x12, 14kg ea x10, 12kg ea x10
Face pulls - 20kg x12, 25kg x10, 30kg x8

Notes - Arsed up a bit, decided to put deads back on Pull day so i can focus more on Squats/Leg press on legs day, but really should have left them till the following week as this meant i did heavy deads twice with just 4 days apart, but wasnt too bad, wasnt fresh and stopped at 240kg as it slowed a little but everything felt a little heavier than it should have done. Used my wrist wraps on preachers as it felt like my wrists were stopping my going a little heavier rather than my biceps, i think this ties in with my problem of not being able to supinate them fully, but the wraps worked a treat and moved the work to the biceps nicely. Rest of the workout was pretty standard buy way too long, mainly down to having to hunt for weights all the time.

Marks1972 wrote:
Notes - Arsed up a bit, decided to put deads back on Pull day so i can focus more on Squats/Leg press on legs day, but really should have left them till the following week as this meant i did heavy deads twice with just 4 days apart, but wasnt too bad, wasnt fresh and stopped at 240kg as it slowed a little but everything felt a little heavier than it should have done. Used my wrist wraps on preachers as it felt like my wrists were stopping my going a little heavier rather than my biceps, i think this ties in with my problem of not being able to supinate them fully, but the wraps worked a treat and moved the work to the biceps nicely. Rest of the workout was pretty standard buy way too long, mainly down to having to hunt for weights all the time.

Whoops, still you hit 240kg DL which is not a triffling weight by any means. I actually really like this idea of putting them on a pull day.

Why can't you supinate your hands/wrists properly?

Re not being able to find the weights, you obviously are not working hard enough at terrifying the rest of the gym into handing them over ASAP.....

Im not sure, ive never had it looked at properly, mentioned it to my osteopath and she thought that my inability to do a good clean grip, supinate my wrists may both be linked to my triceps being too tight and in general the back of everything in me being stronger than the front (triceps overpower my biceps, hams to quads, back to chest etc).

Its annoying as i feel the reason i cant get any shape in my biceps (even tho they are 17-17.5inches they have very little peak, they are just wide) is i cant do straight BB curls, as when i do force my wrists to supinate i can see my bicep does peak more.

Back to back deadlifting and only a 10kg drop . More in the tank.

Hope so mate, if i can make it to 40 with a 300kg deadlift, a 160kg bench and a 250kg squat.. i dont think ill worry too much about my age

Your lifts are sweet, re the biceps peak I am sure I remember reading somewhere that high peaking biceps tend to be influenced by genetics too. I cannot get a high peak on mine either and yes I appreciate that tells you nothing, but my brother cannot either and he trains a damn sight harder than I do. In fact, if you ignore the fact he is considerably more ripped and muscular the shape of our arm muscles is pretty much the same.

Marks1972 wrote:Hope so mate, if i can make it to 40 with a 300kg deadlift, a 160kg bench and a 250kg squat.. i dont think ill worry too much about my age

Yeh that'll be an awesome achievement regardless of age.

GymBunny wrote:Your lifts are sweet, re the biceps peak I am sure I remember reading somewhere that high peaking biceps tend to be influenced by genetics too. I cannot get a high peak on mine either and yes I appreciate that tells you nothing, but my brother cannot either and he trains a damn sight harder than I do. In fact, if you ignore the fact he is considerably more ripped and muscular the shape of our arm muscles is pretty much the same.

Aye ive heard that mentioned before, its not really an issue as im not a bodybuilder so functionality is more important to me than asthetics, and theyve certainly never hindered me from ripping a bar off the floor, but i really would like to be able to do a proper clean grip to try some real oly lifting.

I also suffer from the missing peak syndrome how ever I don't have a problem with supinated griping the bar, altho I don't use any where near the same amount of weight as you are but I think the reason for this is that I used to train my grip strength a lot in the past and also my wrist strength.

It's really annoying when there is something that stopping you from doing an exercise that you want, I would try and strengthen the muscles that are lacking and see if it makes any difference.

Sunday 28th Sept

Push

Incline Bench Press - 40kg x 12 (WU), 60kg x10, 80kg x10, 90kg x5, 100kg x5, 110kg x2 (PB)
CGBP (Flat) - 60kg x12, 80kg x10, 90kg x10, 100kg x5, 110kg x2
Iso plated shoulder press - 40kg x12, 80kg x10, 100kg x8, 60kg x8
Iso decline chest press - 80kg x12, 100kg x10, 120kg x8, 80kg x8
Skullcrushers - 38kg x10, 28kg x12, 28kg x12, 28kg x12
S/S 10kg side raise + 10kg bent over side raise - x10+10, x10+10, x10+10
Osteo Crunches - x20, x15, x10

Notes : Good session, wasnt expecting much after having to miss a session this week with a stomach bug and not eating at all well all week, also ive come off the Epistane/MMV2 for about a week now as my shoulders and elbows were drying up badly, so i even left my bag of gym bits at home as i didnt expect to need chalk or wraps today. So was chuffed that despite some early pain in my shoulder, once warmed up i felt strong and managed a decent incline PB.. 2 was easy and was a choice to stop to save something for CGBP. 120kg soon with wraps i think.

Grats on the PB. Do wraps help much with bench? I had presumed they were mainly for deadlift etc, where you're pulling through your grip.

Think you're confusing wrist wraps with wrist straps. Wrist straps have the long 'tail' that wraps around bars or dumbells to help grip when you are lifting heavier than you can grip (heavy barbell rows for example where you want to keep a pronated grip), wrist wraps dont have the tail and compress and stabilise your wrist which helps when pressing heavy.

Off work with a stinking cold and dont expect to train again till the weekend at earliest.

Annoying as im really starting to feel my pressing exercises and starting to hit a groove in cgbp and incline pressing so was hoping for a pop at a 140 bench or more before i go away next week, but ho hom, it will have to wait till i get back.. at least ill be doing it in a proper powerlifting gym then.

Shouldn't this be a tale of four gyms now?

hehe good point

Those inclines are getting better .
Those deadlifts are scary !!