Deadlift
60kg x5
100kg x5
140kg x5
160kg x5

This must be near PB for 5? Good work.

Great Deadlifting there. How was the speed?

Massively impressive Steven.. still cant get over the fact your less than half my weight and lifting those sorts of numbers.

Steven Scoular wrote:Thanks you two. Regarding the benching with bands I know little about bankwork and was just for practice. I am under the impression it helps with balance/stability. Harder to lock bands out at top so decent tricep/lock out work too.

The idea is that because it's harder to lock out, the impetus to accelerate the bar off the chest will increase because you want to be using momentum to lock it out rather than grinding against the band. Curt's sticky in the powerbuilding section will probably explain this better, as will the relevant articles at http://www.westside-barbell.com/. I used to do speed work with no bands and I got nothing out of it, but now I'm doing it with bands and it seems to be helping. I suggested to Fletch that bands or chains are important for speed work, and he told me they are not important, they are essential. That said, I think this applies more to bench and squat work. Speed deadlifts seem OK without bands.

Deadlift
60kg x5
100kg x5
140kg x5
160kg x5

Really good deadlifts. Keep up the good work.

Good work on the deads mate

burningnun wrote:

Steven Scoular wrote:Thanks you two. Regarding the benching with bands I know little about bankwork and was just for practice. I am under the impression it helps with balance/stability. Harder to lock bands out at top so decent tricep/lock out work too.

The idea is that because it's harder to lock out, the impetus to accelerate the bar off the chest will increase because you want to be using momentum to lock it out rather than grinding against the band. Curt's sticky in the powerbuilding section will probably explain this better, as will the relevant articles at http://www.westside-barbell.com/. I used to do speed work with no bands and I got nothing out of it, but now I'm doing it with bands and it seems to be helping. I suggested to Fletch that bands or chains are important for speed work, and he told me they are not important, they are essential. That said, I think this applies more to bench and squat work. Speed deadlifts seem OK without bands.

Deadlift
60kg x5
100kg x5
140kg x5
160kg x5

Really good deadlifts. Keep up the good work.

what you on about, i've always said speed work with out chains/bands etc are a bit pointless unless your doing them for a deload. Chains etc do the trick though, personally though george, i think its best just sticking to the basics for a bit longer and build up more core strength before you start fucking around with westside..

You may have always said it, but that was when you said it to me. I was sharing my learning experience, not trying to make out like this was some brilliant idea that I had.

You're probably right about sticking to the basics. At risk of hijacking Steven's journal, what do you think would it would be better to do? I'm thinking maybe volume instead of speed work. Full body just doesn't seem to work for me, but doing one higher volume day and one heavy day a week did. This is what I do now for lower body and it seems to work quite well... I've always been a bit lost when it comes to upper body, lol.

Regarding the deads could be a PB for 5 reps. Not sure. Used to try 5 reps regularly in the past.

They were fast and held at the top. They were all dead stops - It makes me cringe when I watch people who bounce deadlifts. I apologise in advance if any of you bounce deadlifts, haha.

--------------------------------------------------------------------------

30/08/2008

Bench
20kg x10
40kg x5
50kg x4
60kg x3
70kg x3

Shirt on
80kg x1, x1
85kg FAIL, x1, x1 ---> PB

Shirt off
50kg x20

Military Press with thick bar
45kg x3

Push press with thick bar
55kg FAIL
50kg x2
45kg x5

Barbell Rows with thick bar
45kg x6
60kg x4

Well done with the PB Steven

Excellent PB! Keep it up, really enjoying your journal

Are you coming to the BPO Sep Open? I might need to borrow a pen again

I won't come to that event. Only stick to BPC events...I should broaden my horizons though.

--------------------------------------------------

04/09/2008

Military Press
20kg x10
40kg x10
50kg x3
55kg x1 ---> PB

Push press with thick bar
50kg x5
55kg x3 ---> PB
60kg x3 ---> PB
65kg FAIL
45kg x6

Lockouts
10kg x8
60kg x5
80kg x3

09/09/2008

Bodyweight: 53.5kg (+0.5kg)


Bench
20kg x10, x10
40kg x5
50kg x3
60kg x3

Shirt on
70kg x1
75kg x1
80kg x1
85kg x1
90kg FAIL, x1 ---> PB

Shirt off
60kg x2
50kg x21

Barbell Rows
60kg x5, x5, x5

Seated pulley rows
2 Sets

Nice bench PB, approaching double bw bench

Body weight strict press is impressive no matter what you weigh

Thanks for the positive comments guys!

---------------------------------------------------

11/09/2008

Squats - All Walked out
20kg x10
40kg x5
60kg x5
80kg x3

Suit on, straps down
100kg x3
120kg x1

Suit on, straps up, wraps on
140kg x1
150kg x1
160kg x1 ---> PB


Warm down
60kg x5

nice squat!!!

Yeah!!!


13/09/2008

Bench
20kg x8, x8
40kg x5
50kg x5
60kg x5, x5, x5

Push press with thick bar
25kg x5, x5
45kg x5, x5, x5, x5

Face Pulls
4 Sets

Pulldowns
1 Set - shoulder started to hurt so finished here.

Triple BW squat is pretty huge.