health4ni journal

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Re: health4ni journal

Postby health4ni on Fri Mar 11, 2011 9:21 pm

lol

Well, I know. But you have to test a 1RM out at some point. It's been 4 months on 531. And it's been a long time since I attempted a deadlift PR. Shouldn't have bothered ha

Any suggestions for improving the initial pull? I assume just deadlift... with a drop & reset technique like I am now doing.
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Re: health4ni journal

Postby Alex on Fri Mar 11, 2011 11:18 pm

Don't think of it as pulling. Rather think of engaging tension in the hips and driving up through your heels using Glutes and Hams.
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Re: health4ni journal

Postby health4ni on Fri Mar 11, 2011 11:26 pm

Yeah, I know. I was just describing it like that. The deadlift is actually a push. Push your feet into the floor is what I tell my clients.
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Re: health4ni journal

Postby health4ni on Tue Mar 15, 2011 2:36 pm

Tues 15th Feb 2011 - Upper

1a : Bench Press (42.5x5, 52.5x5, 62.5x3) : 77.5x5 : 87.5x3 : 97.5x3
1b : Pullups BWx6, 6, 6 -- done for upper body warmups and CNS activation

2a : Bent Over BB Rows 60x12 : 70x9 : 75x8 : 72.5x8 : 70x9
2b : Ring Flyes BWx12, 10, 10, 10, 8

3a : Ring Dips BWx8
3b : Moving Pullups BWx12

PR for reps on Bench Press. Last rep wasn't the best as my ass lifted a little bit. But I'm taking it.

Seems my pressing has improved a wee bit.

Happy with the rest.
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Re: health4ni journal

Postby health4ni on Wed Mar 23, 2011 1:37 pm

Steady training as per. On a deload week this week. Although today I decided to do some Kroc Rows at the end and managed to get a PR of 40kgx35 reps (no straps).

Finally getting round to making some heavy sand bags. So the next few days I'll be trying them out.
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Re: health4ni journal

Postby health4ni on Tue Apr 05, 2011 8:39 am

Took a week off from Wendler training as I just felt I needed to have a play with a few other things.

Back on Cycle 5 on Wendler now though:

Mon 4th April 2011 - Military Press day

1a : Military Press : 45x5 : 52.5x5 : 57.5x6
1b : Lean Away Pullups : BWx10, 8, 8

2a : Flat DB Press : 20x8 : 27.5x12 : 32.5x10 : 35x8 : 30x12
2b : BB BO Rows : 60x12 : 70x10 : 75x8 : 77.5x8 : 65x12

3 : Moving Chins Palms Facing On TRX Frame : Four lengths of TRX Frame without putting a foot down.

Felt good and happy with sessions. Would've liked to get 7 reps from Military Presses but would've been very ugly so left it equalling cycle 4's PR.
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Re: health4ni journal

Postby health4ni on Thu Apr 07, 2011 1:10 pm

Wed 6th April 2011 - Lower

1a - Deadlifts (3 warmup sets) : 117.5x5 : 135x5 : 155x9
1b - Pullups a couple of sets with BW just to get the body fired up

2a - Good Mornings 60kgx10x3
2b - Hanging Leg Raise BWx10x1 (I always do these going 180 degs, with feet up to bar, then controlled back).
2c - Rear Foot Elevated Split Squats 15kgx12x2

155kgx9 is 2 off my PR BUT again it's due to these being (standard) stop & reset deadlifts, so I'm happy with this.
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Re: health4ni journal

Postby health4ni on Fri Apr 08, 2011 1:25 pm

Fri 8th April 2011 - Upper

BOOM!

1a - Bench Press 5,5,3 warmups : 67.5x5 : 80x5 : 90x5 Booya
1b - Lean Back Pullups 10, 10, 6, 10

2a - Biceps Rows : 16x6 : 18x6 : 20x6 (KBs) : 22.5x7 : 20x10 (KBs)
2b - Triceps Push-Up on Stability Ball : BWx12 (too easy) : 9kg Chains x 10 (too easy) : #1 Band x 10 x 3 sets

3 - Moving Pullups - 15 - which is a PR (previous best was 14).

Very happy with Bench Press. Finally feel as if I am making some progress. Twice in the past 4 cycles I've had 90kg to press for reps and both times got 4 and the last rep wasn't never great. Today got target of 5 and all 5 were great! So, really happy. Form is def getting there. Nice & solid.

Tried Waterbury's Biceps Row and Triceps Push-Up today. Not bad actually. Prefer doing it with KBs, but we only go up to 20kg. I could try holding two in each hand... 12+12 etc... lol. Triceps push-ups was too easy. Left #2 band in bag so next time I'll use that. Gonna run with these for a bit as I like a bit of variation in my assistance exercises. Keeps things fresh.
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Re: health4ni journal

Postby Coop_de_Ville on Fri Apr 08, 2011 2:34 pm

Lean Back Pullups


Am I right in thinking these are the ones where you lean back lol? So you can recruit more lats?
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Re: health4ni journal

Postby Karlos on Fri Apr 08, 2011 2:47 pm

I do these mainly for recruitment of lower traps and help pull my scaps back.
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Re: health4ni journal

Postby health4ni on Fri Apr 08, 2011 3:11 pm

Lean Back/Away Pullups: from the hanging position look up at the ceiling and then behind far as you can and pullup from there. So, if there's a light that is 10ft back from your pullups bar, look at that. On the way down return to normal.

These are def tougher than standard chins and yeah prob hit the lats and mid-back more.


Push Away Pullups: pullup as normal then push away from the bar at the top position and lower under control.

These are very hard.
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Re: health4ni journal

Postby Alex on Fri Apr 08, 2011 3:19 pm

Heh, I kinda have to do these due to a very low ceiling/high Pull Up Bar so I avoid hitting my head. Harder to do with weight hanging off you though.
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Re: health4ni journal

Postby health4ni on Fri Apr 08, 2011 5:03 pm

^^ bonus. Try to exaggerate even more and see how it feels. Def tough with a weight attached. For the past 4-5 months I've dropped the use of added weight (or much anyway) for chins/pullups as I'm doing different variations and also focussing on other back pull exercises. I tend to aim for 70-100 chins/pullups a week now too. I've found them very good as a warmup for the upper body.
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Re: health4ni journal

Postby Alex on Fri Apr 08, 2011 7:51 pm

I'm probably at the lower end of that range at the moment.

Another thing I do is the use a thick Barbell set at the very top of a Power Rack and Pull from that. Due to the bar not being fixed it can have a tendancy to rock as you move so it forces you into a very smooth and strict movement.
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Re: health4ni journal

Postby health4ni on Sat Apr 09, 2011 1:11 pm

Yeah, thick bar / Fat Gripz chins/pullups are tough and do require a smoother movement.
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Re: health4ni journal

Postby health4ni on Tue Apr 12, 2011 2:33 pm

Just for people's interest I'm doing 531 with 4 different sessions on a 3-a-week basis. It seems to work out well for me doing 3 sessions a week. Plus I can't push it too hard on my legs due to my knee.

Mon 11th April 2011 - Lower

My birfday yesterday, so what better way to celebrate than lift some weights :D

1a - Squats : (3 warmup sets) : 85x5 : 97.5x5 : 110x10
1b - Lean Away Pullups : BW x10, 10

2a - Rear Foot Elevated Split Squat : 15x10 : 18x10 : 20x10 : 22.5x10x2
2b - DB Pullins : 18x12 : 20x10 : 20x12

Did a lil bit of prowler work on Sunday whilst training (beasting lol) a client. Knee felt tight on Sunday night so didn't know what training would be like. Even yesterday morning it didn't feel great, so I had thought I might do Box Squats. Anyway, squats felt good so pushed on and got a PR for reps. Funny, as I had in my head that I needed 12 for a PR. Just checked and 10 was the number I needed, so yay.

I also made the grip width on the bar much narrower. Not sure why I haven't done this before, but it felt much better. My shoulder flexibility is excellent and I can get just outside shoulder width comfortably when squatting. This keeps the back much tighter and so perhaps was a factor in why I had a good squatting day.

Pullups on lower day are done simply to warm me up.

Split Squats def staying in as I need to actively stretch my hip flexors etc. Plus they're hard as fook.

DB Pullins... well, I forgot how good these are. Love 'em. Def staying in.

Legs and butt are feeling it today.
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Re: health4ni journal

Postby Shicky on Wed Apr 13, 2011 12:19 am

I clearly need to get myself one of your injuries where you can still get a PR where the injured area is a major part!
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Re: health4ni journal

Postby health4ni on Wed Apr 13, 2011 2:01 pm

lol I know.

--

Wed 13th April 2011

1a - Military Press (3 warmup sets) : 47.5x3 : 55x3 : 62.5x3
1b - Lean Away Pullups 10, 10, 5

2a - BO BB Rows 60x12 : 70x9 : 75x9 - stopped cos tweaked back, doh
2b - Dips BWx15 fast
2c - Tricep Pressups on Stability Ball 9kg Chains x 12, 12, 12, 12
2d - 45 deg Bench Bicep Rows 20kg KBs x 10, 10, 10

Time constraints today caused me to cut my ~10min warm up in half. Seems I paid the price for not warming up my hip area by tweaking my lower back (old injury I tweak now and again). So, lesson learnt.

Wanted 4 reps on Military Press, but would've been very ugly, so left at 3 which is a PR for weight and reps.
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Re: health4ni journal

Postby Shicky on Wed Apr 13, 2011 2:36 pm

how wide is your grip for military press? Just sort of natural shoulder width?
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Re: health4ni journal

Postby health4ni on Wed Apr 13, 2011 4:04 pm

about that. Prob same width as bench press... altho maybe 1" closer that bench. I don't go wide on bench
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Re: health4ni journal

Postby health4ni on Fri Apr 15, 2011 1:33 pm

Fri 15th April 2011 - Lower

1a - Deadlifts (3 warmup sets) 127.5x3 : 145x3 : 162.5x6
1b - Pullups some, not a lot

2a - Sumo Deadlifts 100x10x3
2b - RFE Split Squats BWx12 : 18x12 : 25x10

Back has healed well, but not 100% so was concious of it. I think with no injury I'd be able to get 1-2 reps more out of the deadlifts. My PR with touch'n'go at 162.5 is 9, so in actual fact 6 reps with a slight injury is good.

As my back felt no worse after deadlifts, I decided that Sumo's might be better than Good Mornings. And RFE Split Squats are in to help actively stretch my hips.

Would've done 5 sets of Sumos and Splits but my back just started to tell me it was time to stop, so I listened to it.
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Re: health4ni journal

Postby health4ni on Tue Apr 19, 2011 1:40 pm

Mon 19th April 2011 - Upper

1a - Bench Press (3 warmup sets) : 72.5 x3 : 85x3 : 95x3
1b - Pullups BWx10, 10

2a - Chins 15kgx10 : 20x8 : 25x6 : BWx12
2b - Ring Pressups 20kgx12 : 20x12 : 20x10 : 9kg Chains x 10

3a - 45 deg KB Biceps Rows 20x10 : 20x12
3b - Ring Flyes BWx8 : BWx8

95kg is a PR for weight & reps. Had to get some random fella to spot this final set. I said "help with the lift off, do not touch the bar apart from racking it &/or if the bar starts to fall back on me". So, we lift off, I lower and his hands are very close to the bar. I press up and he touches the fuckign the bar. So, I'm like "DON'T TOUCH THE BAR. HANDS OFF". The next two reps were done with his hands seemingly millimetres away from it. That put me off and I may well have been able to get a 4th rep. But it's still a PR for the weight. Some people though :roll:

Rest was decent enough. Chest feels tight today due to the stretch you get from the ring flyes.
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Re: health4ni journal

Postby Coop_de_Ville on Tue Apr 19, 2011 5:02 pm

Nice work on the bench! Shame about the noob spotter though
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Re: health4ni journal

Postby cleaver on Tue Apr 19, 2011 6:34 pm

Coop_de_Ville wrote:Nice work on the bench! Shame about the noob spotter though

pfft a real spotter would have upright rowed him to 10 reps whilst saying its all yours buddy!
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Re: health4ni journal

Postby health4ni on Tue Apr 19, 2011 8:04 pm

^^ yeah, lol

He seemed impressed by the weight (not that I care... well, a little but not much) and then proceeded to say that that will take him til Xmas to do! Mmm'k. I didn't see him bench and yet he did some chest stuff so go figure.

--

I'm really happy with how things have progressed since being on Wendler 531. It's helped me get almost back to max weight ever (whilst imo being leaner, and again imo being healthier than when I was at my heaviest since I no longer consume much if any animal produce). My strength is better than ever; although 1RMs have stagnated for a bit on Deadlifts and Squats, but my knee is a big issue in that area (waiting for a specialist consultant and MRI).

Whilst the weights I lift aren't big, I'm still only a wee fella at 72kgish ~@4% BF so am very happy with what I move around.

wrt benching, I'd love to get 10 reps of 100kg before the end of the year. In all reality that might be a bit tough in 7 months but I'll keep it as a goal nonetheless. I do feel good benching now as my technique is getting better all the time.
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