RoB wrote:

Rilla wrote:Pretty angry deadlifting after those squats.

Yeah, I'm seriously paying for it in DOMS now though, havn't been this bad in a long time.

As they say on the internet: pwnt!1ONE!

Rilla wrote:
As they say on the internet: pwnt!1ONE!

l337 Pwnage!@!!11

Sunday - full body 2

Box squats -
W.U 60kg x 8, 80kg x 5, 100kg x 3
110kg x 3
120kg x 5
120kg x 3
120kg x 4

Weighted press ups (between rebook steps) -
bw x 8
+10kg x 5
+20kg x 8
+20kg x 8
bw x 8

DB Rows -
22kg x 8
40kg x 8
40kg x 8

Swiss ball roll outs -
x 8
x 5
x 5

Comments -
DOMS all over going into this session. managed get some weight shifted but missed out sprinters squats so I can recover.

liking the reebok press ups - where do you put the exra weight?

kp1512 wrote:liking the reebok press ups - where do you put the exra weight?

On the floor next to him of course.

kp1512 wrote:liking the reebok press ups - where do you put the exra weight?

Just get one of PT people to shove a plate on my mid back, any further up and it just gets in the way of the movement because of the extra ROM the steps give.

Tuesday - Full 1

ATG speed squats -
80kg x 3 x 4
60kg x 3 x 3

RDLS -
120kg x 8
120kg x 7 (shitty double OH grip failed)
120kg x 8

Alternating flat DB bench (paused at chest) -
38kg x 6 (each side)
38kg x 6 (each side)

Close grip pulldowns -
68kg x 8
82kg x 5
88kg x 5

DB french press -
36kg x 8
36kg x 6
36kg x 6

Comments -
Feeling a bit of a cold coming on so kept volume down. Pissed off at the gym I go to, they used to have 3 olly platforms and now they only have 1.So I spent 20 minutes waiting for the fat bastard to get off it before I could start the session. They used to have 2 awesome elieko olly bars which have disappeared, and now they're gone I'm stuck deadlifting with some wide diameter bar, with ridiculous knurling that tears the hands up completely. They also got rid of the chest supported BB row bench which I like. To top it all off, some PT told me not to use liquid chalk anymore even though i've been using it there for over a year. He can fuck right off though, I'm still going to use it and just out of spite, I'll purposely get the chalk everywhere.

You convey your anger well!

ollie wrote:You convey your anger well!

ha, i'm a pretty angry person so i've had quite a lot of practice. And pedantic jobsworths are one of my major pet peeves.

Had a shitty soar throat and cold since the last session, probably shouldn't have even trained today, but dont want to miss anymore than 1 session this week so just powerd through.

Friday - Lower

Olly style back squat -
W.U 60kg x 8, 80kg x 5 100kg x 3
120kg x 2
130kg x 2
130kg x 2
140kg x 2
140kg x 2

Deads -
100kg x 8
150kg x 5
180kg x 5 (Had to use straps, screwed my form up and kinda tweaked my back)
180kg x 5

DB split squats -
20's x 6
20's x 8
20's x 8

Calve presses -
105kg x 8
115kg x 8
115kg x 8

Comments -
Good session, 10kg improvements on squats and felt pretty strong. Deads felt crap, forgot to bring any chalk (ironic considering last week) and the bars are too thick so I had to use straps. The straps seemed to screw with my form, tweaked my back on the last set which is annoying.

The gym is even worse this week. They've lost another bar so all I'm left with is a bent bar with horrible knurling, that you can't drop even though they've got an Olympic lifting platform. Complained to the manager today, i'm going to get a refund and move gyms soon.

Sunday - Upper

Flat BB bench -
W.U 60kg x 8 x 2, 80kg x 3, 90kg x 3, 100kg x 1
110kg x 1
120kg x 1 PB!!
100kg x 7

Strict Wide grip pull ups -
bw x 8
bw x 5
x 4

Arnold press -
30kg x 5 PB
30kg x 4
30kg x 4

DB row -
44kg x 6
44kg x 8
44kg x 8

Comments -
All I managed to do, gym changed closing time to 9 instead of 9:30 on sundays the bastards... I swear this place is out to screw me over. Either way awesome session, 120 is an all time PB on the bench and I reckon I had 122.5 maybe even 125 in the tank. Not sure where it came from, I think it's the direct tri work I've been doing recently. Wide grip chins where nasty, glad I managed to get 8 out with strict form though, and even managed a PB on the arnolds.

Wednesday -

Bench -
W.U 60kg x 8 x 2, 80kg x 5, 100kg x 3
110kg x 1
120kg x 2 + 1/2
100kg x 6
60kg x 8

Strict wide grip pull ups -
BW x 6
x 6
x 4

Arnold press -
30kg x 5
30kg x 4
//20kg x 5
//16kg x 6

T-bar row -
105kg x 10
105kg x 10

DB french press -
36kg x 6
36kg x 6

EZ bar curls -
bar +20kg x 10
+20kg x 12

Comments -
Good session, 1 rep improvement on bench in 3 days is pretty good. I really can't seem to stick to 4 days a week though... might just cycle the full body session every week.

May 5th 90kg bench 1rm
Oct 29th 120kg+ bench

Thats a fine effort!

Craig wrote:May 5th 90kg bench 1rm
Oct 29th 120kg+ bench

Thats a fine effort!

really??!? I'm not going to look back to see if your wrong on that, because that sounds awesome ha.

Friday - Lower

Squats -
W.U 60kg x 8, 60kg x 5, 80kg x 3, 100kg x 3, 120kg x 1
130kg x 1
140kg x 1
150kg x 1

Deads -
100kg x 8
150kg x 3
180kg x 3
190kg x 5

Single leg, leg press -
50kg x 5 (each leg)
65kg x 5
80kg x 3

Smith calf raises -
70kg x 8
100kg x 8
120kg x 6

Leg raises -
x 8
x 8

Comments -
Good session, 150kg felt pretty near my max. It's a PB for this sytle of squats thought, and I think this beats 155kg sumo squat in 'impressiveness'. Not that it's a very impressive squat mind. 190 felt easy, had atleast 2 more in the tank. Deads are stronger than ever.

What type of squat were you doing?

Nice weight and volume on the deadlifts.

Coop_de_Ville wrote:What type of squat were you doing?

Nice weight and volume on the deadlifts.

Pretty much a standard squat, just wider than shoulder width with plates under heels for depth. I've literally never squatted conventionally until now, only ever squatted powerlifting style.

So are you squatting Olly style almost?

Coop_de_Ville wrote:So are you squatting Olly style almost?

Kind of, but I'm not really going ATG so can't really call it olly style completely. Hurts my knees if I go heavy and too low.

Tuesday - upper

Bench -
W.U 60kg x 8, 60kg x 5, 80kg x 5, 90kg x 3, 100kg 1
110kg x 1
120kg x 2
100kg x 5
60kg x 8

Strict lean away hammer chins -
bw x 6
x 5
x 5
x 5

Kettlebell single arm press -
24kg x 8
"" x 6
"" x 6

DB Rows -
44kg x 8
44kg x 8
44kg x 10

JM press -
30kg x 8
40kg x 5
30kg x 5

random bicep stuff .


Friday - lower

Squats -
W.U 60kg x 8, x 8, 80kg x 3, 100kg x 3
110kg x 2
120kg x 2
130kg x 5
140kg x 2

Deads -
100kg x 8
150kg x 3
180kg x 3
200kg x 3 (easy, had two more in the tank)

Single leg press -
65kg x 8 (each leg)
75kg x 5
75kg x 5

Comment -
Allright week so far, still got full body to go on sunday. Managed to maintain strength even though i've had a couple of big nights out and a shoddy diet. Deads are coming on really quickly, 200kg felt relatively light. Pretty certain 220 will come out of the bag before Christmas.

Crazy deads, but what's up with the pullups?!

Rilla wrote:Crazy deads, but what's up with the pullups?!

Don't know man, I'm so shit at them. I could probably do like 8 to failure with strict form, 10 if i start swinging. Really pisses me off, need a pullup bar in my house so i can annihilate them to bring it up.