Good work with the benching.

Nice benching pal. Do you feel much benefit from doing the block work? I was thinking of putting them in to shock the tris and get used to handling heavier weight.

Coop_de_Ville wrote:Good work with the benching.

Cheers Martin

Robbo wrote:Nice benching pal. Do you feel much benefit from doing the block work? I was thinking of putting them in to shock the tris and get used to handling heavier weight.

I do fnd benefit from the block - It makes you work your tris certainly and gets you used to heavier weights - And of course with the heavier weights you're using your stabilisers more to which has a beneficial effect imo.

The only problem is having people around you can trust to spot and hold the block for you - Sometimes it has to be the same person which can be fun.

Benching definitely seems to be improving Ader. What's your current PB?

Richard wrote:Benching definitely seems to be improving Ader. What's your current PB?

Sort of improving (though I half think I'm just stuck in a plateau atm) but very slowly - PB is 132.5 in a comp'

Thursday 11 March

Finale of the squat build up pre cmp- and a new PB at 200 x 2. Took ages to do this small amount of volume as I arrived at gym early and took HUGE amounts of rest between sets (10minutes very often) to ensure I peaked at or about when Rick showed up and it worked out just right

Squats
60 x 5 x 3
100 x 4 x 2
140 x 4 x 1
170 x 2 x 1
200 x 2 x 1 - New PB double - Still don't think form is right but getting there
150 x 4 x 1 - Drop set - Nice & tight form


Total tonnage / reps 3,600 / 35
Intensity 102.86

& the 200 x 2 on film ...



Good day at the gym - The bug has pretty much left my system - Wasn't sure I was 100%, but wacked down some pr pluses and a nurfen before the session which did the trick - I noramlly avoid taking pain killers before a training session as it's one sure as hell way to overdo things and make whatever you're trying to mask worse- You body';s trying to tell you somehting if it's hurting is my philosophy, but this time just felt I had to do it

200 x2 looked good. When's the comp?

Looks like your pelvis does a little tilt at the bottom?

Great work on the 200x2. Strong stuff!
Nothing to worry about form wise as whenever you go heavier you cant expect perfect reps.

Richard wrote:200 x2 looked good. When's the comp?

Thnks - It's on 28th March

Rilla wrote:Looks like your pelvis does a little tilt at the bottom?

Could be - I need to dip my hips down a bit though to get depth so it's a necessary evil I think - But I only really do it on the heavy stuff - form on light weights is much neater - Unless you mean something else?

Coop_de_Ville wrote:Great work on the 200x2. Strong stuff!
Nothing to worry about form wise as whenever you go heavier you cant expect perfect reps.

Thanks CDV - & form does always go when I go heavy I guess it's bound to happen a bit and I'm not as bad as I used to be but I should do better

Nice squats mate. What are you thinking of doing in your comp?

Robbo wrote:Nice squats mate. What are you thinking of doing in your comp?

Not really sure - At least 210, so maybe a 215 woudl be a snsible target - What I reall want is 220, but not sure I'm ready yet- What woudl be nice would be to open on 200, then go 215 (&get it) and then have a shot at 220. But it's more likely I'll go 200, 210, 215 Will see how I feel on the day + be guided by my coah/training partner.

Sunday 14 March

Deadlift & bench day...

Deadlift
60 x 3 x 3
100 x 3 x 2
140 x 2 x 1
180 x 1 x 1
220 x 1 x 1 - Horribly slow - thoughts were along libes of "It's only 220 wtf" - I was nowhere near aggressive enough
235 x 1 x 1 - More psyched up and got it - Nose bled badly though - This is a PB TBH - got 235 before but with a slight hitch - this time no hitch
Was thinking of 240 or 245 but wasn't psychd up enough and felt that 235 was enough for today


Rack pulls
170 x 3 x 1 - Standing on floor
220 x 3 x 1 - Standing on floor
240 x 3 x 1 - Standing on floor
240 x 3 x 1 - standing on block
240 x 2 x 1 - Standing on block + 5 sheets of ply so sort of 2 blocks height
270 x 5 x 1 - Standing on floor
All very strong today- very pleasing

Speed deadlift
200 x 3 x 2 - 1st set was great 2nd set was slightly slow - time to stop

SLDL
130 x 5 x 1 - just for fun and a warm down


Bench
60 x 5 x 2
100 x 3 x 1
120 x 2 x 1 - Easy
130 x 1 x 1 - not fast enough & got out of line - tried a 2nd rep & failed

Speed bench
80 x 3 x 3 - Mostly fast but could be faster especially with only 80 on the bar

Tricep cable push downs
45 x 8 x 1
50 x 5 x 3

Total tonnage / reps 11,445 / 98
Intensity 116.79

Nice day - Only 2 of us in the gym so no one to properly help me psych up for the big DL's - Was happy with 235 considering a) not psyched up and b) have been feeling crap all week. Bench was OK - 130 went up fine - lost my line a bit and had to grind at the top so going for a 2nd rep was a bad call Some speed work on the bench for a couple of weeks seems like a good idea I am just not fast enough atm. Good day though - Pleased

MY 235...

Nose bled through the tissue I'd stuffed up my nose and was on my T-shirt, the bar & floor lol



I trimmed off my silly post lift 'Dad' dance I'm afraid

I wanna see the dance.
Loving the post-lift gestures.

Rilla wrote:I wanna see the dance.

Not a chance

Rilla wrote:Loving the post-lift gestures.

I couldn't belive how bad my nose was bleeding

Excellent choice of tunes! I think I may put some ACDC on tomorrow morning for my boxos.

Nice lifting too lol!


Also when does dad dancing become "dad" dancing, do you have to be a father to be classed as a "dad" dancer? Or is it merely the act of dancing in a strange and possibly embarrassing manner?
However if we look at this question we can see that the perspective of embarrassment may actually be the key to the answer we seek. This is because, if I were to dance strangely I would not be embarrassed, however if say, a father was in a room with his children and was doing the said dancing then the embarrassment is felt by the children not by the father.
So in answer to my own question, "dad" dancing only becomes dad dancing when the said fathers children are in proximity, so this implies that you are required to be a father.
However it is not classed as dad dancing if the said father is not in proximity to their children.
So Ader your statement that you trimmed off your dad dancing isn't actually correct. You should have said "you trimmed off your dancing".

I am glad we cleared that up.

Coop_de_Ville wrote:Excellent choice of tunes! I think I may put some ACDC on tomorrow morning for my boxos.

Thunderstruck just seems to work well - That nice build up at the beginning as you psych up and then that beat just seems to fit

Interesting breakdown of dad dance syndrome - But I do disagre - basically it;s quite simple ...Any naff dance performed by an older guy constitutes a dad dance

Monday 15 March

A quick squat session this evening - deload week

Squats
60 x 3 x 3
100 x 5 x 1
140 x 5 x 1
160 x 5 x 2

Bench squats
190 x 3 x 1

Total tonnage / reps 3,910 / 32
Intensity 122.19

A bit achey from yesterday but squats were good form (I think) and 160 wasn't too hard - 190 bench squat set to finish off & job done

Good strength even on a deload week, nice work.

Ader wrote:I trimmed off my silly post lift 'Dad' dance I'm afraid

I think you should give us a little dance infront of the bar before you lift Ader like Benedikt Magnusson

Great lift mate. Definitely looked easier than your previous 235.

Cheers guys - Last big DL day tis Sunday so hopefully more than 235

Am feeling good today as I had a deep tissue massage last night - Some sore bits still - calves & traps especially - but otherwise feel nice & loose

Wednesday 17 March

Bench day today sort of ok ...

Bench
40 x 10 x 2
70 x 5 x 1 - Did these really fast
90 x 3 x 1 - These very fast too
110 x 2 x 1
126 x 1 x 1-
130 x 1 x 1- Horrible off the chest and spotter helped slightly (D'oh) but rest was fine & lock out easy...
...Kept hold of the bar and went straight to block work

High block
130 x 3 x 1
140 x 3 x 1
146 x 3 x 1

Speed bench
110 x 5 x 1 - I think it was 5 but it may have been 4 - Not sure as was concentrating on getting the reps not counting
90 x 3 x 5 - Very fast

DB Shoulder presses
30 x 5 x 3 - Haven't done these for a while a bit of a grind

Cable push downs
50 x 5 x 3

Total tonnage / reps 6,244 / 91
Intensity 68.62

Mostly ok day - A bit disappointed with eth 130 bench - I think I was still a bit 'loose' from my massage yesterday plus I didnlt really attack it properly- That's the first 130 (1st rep anyway) I've missed in ages. Block work was solid as were the cable push downs - But I was a bit more agressive on those - Where was it on the 130? And pleased I did the speed work- Will be going for a big bench on Sunday too - Triceps are aching a lot now

Also, just realised I moved my grip back out today so maybe that was why I was slightly less fast off my chest - Need to think about that.

Thursday 18 March

heavy Squat day - A sort of deload after last week's 200 x 2 squats with a 180 x 2 planned, but then I decided to do some heavy bench squats

Squats
60 x 10 x 1
100 x 6 x 1
140 x 5 x 1
160 x 3 x 1
170 x 3 x 1
180 x 2 x 1

Bench squat
180 x 3 x 1
200 x 3 x 1
220 x 3 x 1
On the 220 I was going to rerack after 2 as 2nd rep was so hard but last moment decided to go for a 3rd rep - Got it but my left side suddenly dropped as I came up - Weird - That's NEVER happened before - Obviously a weakness there but I have no idea what Possibly as it was a last moment decision I hadn't 'set' myself properly. Hopefully that's all it was.

Total tonnage / reps 5,050 / 38
Intensity 132.89

Nice session very pleased with the 180s and the 220 bench squats - And of course I got a nose bleed on the last rep