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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

derppp my shoulders just popped loose watching the back lever

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Haha yeah they are pretty brutal. But I actually feel the most strain in my elbows... Shoulders tend to feel surprisingly good afterwards!

==============================================

PM
Warmups: 30 air squats

Squat:
60kg x 8
100kg x 3
120kg x 2
140kg x 1
150kg x 1 - felt heavy. This was just so the 130kg set wouldn't be a shock in terms of weight.
130kg x 10 - 7.5kg PR but felt AWFUL
130kg x 1 - paused and form focus
Wow I could tell how fatigued I was here. My form was all over the place - I couldn't find depth and was struggling to sit between my legs and stay upright AND I wasn't finishing with my hips. Still, I got the ten reps I came for so can't complain too much but this should have been much prettier and easier than it was!

Burpees:
50 as fast as possible
Time: 5:55
FML I suck so hard at these, this is an embarrassing time/score. They felt marginally easier than Tuesday though at least.

Notes:
Seriously looking forward to my weekend off - today was tough and required a tad more mental push than I'm used to - again I started getting really nervous a couple hours before my squat session.

BUT overall I am very happy - my first ever ten session week went very well with numerous PRs and lots of great training. As an experiment I deem it successful and am looking forward to the weeks and months to come!

In keeping with the melodramatic opening theme of this log, I really feel like this week has improved me as a person; designing and then completing this schedule isn't much in the grand scheme of the universe but I'm proud of myself. I can tell that by continuing on this course I will only become a stronger and better person - both physically and mentally.

Video:

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phlegms
Level

Join date: Jan 2011
Posts: 1708

Jab1 wrote:
Thanks dude, glad to know they look okay - they felt really good. Just to clarify - by getting over the more more you mean my shoulders coming more forwards right? And what do you mean by finishing the first pull - I don't know what the finish position looks like. suchanoob.


This chart does a pretty good job of showing what I was going to attempt to explain.

http://www.coachr.org/weight1....

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Either place is fine by me! But I'll add on fb anyway if das kule?

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

Besides your second rep, the squats looked fine dude! Good work. You should have seen me today, every rep on my main work sets was slower then your second LOL!

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Yeah but you are completely insane. :P

====================================

AM
Warmups: 20 air squats, some shoulder mobility

Squat Cleans:
20kg x 5 - hang
40kg x 5 - hang
60kg x 3
70kg x 3 - default PR from the floor lol
70kg x 3
70kg x 3
These felt pretty good. Don't think I'll go much heavier for a while and just consolidate form here.

OHS:
20kg x 5
Shoulders really not feeling it so stopped. Depth was good though.

Back lever - tuck
10s
10s
10s
10s
10s
10s
All these sets felt near enough as good as my best set last week. Improvement is improvement.

Notes:
Not a bad session. I actually don't feel fully recovered from last week yet (fml) but in spite of that I felt pretty good in this session.

Video:

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Jab1
Level

Join date: Feb 2009
Posts: 1585

PM Benchin'
Warmups: dislocates and light weight swings. Dislocates felt AMAZING today.

Bench:
20kg x 18
60kg x 5
80kg x 3 - felt very explosive
90kg x 2
100kg x 2 / 110kg x 2 / 120kg x 2 - all of these felt pretty solid
100kg x 2 / 110kg x 2 / 120kg x 2 - Volume PR, again, solid even though I completely lost my upper back
100kg x 3 - last rep was paused
Upper back was having real difficulty staying tight today - definitely experiencing what Socrplyr09 told me about since I have added quite a lot of upper back work in lately. As a result my groove was slightly off but these still all felt good.

Incline Bench:
60kg x 2
80kg x 2
90kg x 1 - felt super light
100kg x 1 - 7.5kg PR! Easy! 2platelmao at last
90kg x 3 - 2rep PR!
70kg x 10
Fuarrr incline felt incredible today, really felt very activated after flat. Had at least 105 in me today but called it at 100 since that was a pretty big PR and an awesome milestone.

MetCon: 5 rounds as fast as possible of:
5 burpees
5 ring dips
Time: 4:42
Burpees felt so much better today and conditioning seems up in general. Didn't go massively intense but this was still pretty challenging and I got a good sweat going. Just right really.

Notes:
By how I was feeling this morning I really wasn't expecting much today - but it turned out pretty awesome. Once my upper back catches up to the extra volume I am hoping for good things with my flat bench. And incline just feels amazin' right now. Great session.

One other thing - my dad fixed up the speakers in my gym. I swear having music in the same room as me got me adrenalised and wired like I'd just had an espresso. I'm used to very solitary training (just me, no music) and hardly ever drink coffee or caffeinated drinks - so seem to be very easily stimulated by other things. Very cool, but I should probably watch that so I don't get overstimulated and fry myself.

Video:


Today's workout brought to you by Jane's Addiction:

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

Very solid pressing man! 2 plate incline is cool, I'm a way off it with my current sequencing (inclines 3rd) but they feel awesome to me (way better then flat benching, shoulders wise) so it will be cool milestone.

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Thanks brother. You'll be there before too you know it!

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fr0IVIan
Level 3

Join date: Sep 2010
Posts: 1986

nice PR's meng

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phlegms
Level

Join date: Jan 2011
Posts: 1708

Smooth looking benching, the incline PRs in particular look E-Z.

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Thanks brothaz!

========================================

AM
Warmups: dislocates

Hang power snatch:
20kg x 10
30kg x 3
40kg x 3 / 40kg x 3 / 40kg x 3
Finally started feeling my lats engage on the last set. Started getting a pump!

Strict Press:
40kg x 3
50kg x 2
60kg x 1
70kg x 1 - easier than last week

Push Press:
72.5kg x 5 / 72.5kg x 5 - +2.5kg from last week
Felt pretty solid but my shoulders were noticeably tired.

Notes:
Not a bad morning sess.

PM
Warmup: 15 air squats

Rack Pulls:
60kg x 5
100kg x 4
120kg x 3
140kg x 2
160kg x 2 - double OH, just can't seem to get that third rep!
170kg x 5
These just weren't feeling right today so didn't push it.

Front Squats:
60kg x 5
80kg x 3
100kg x 2 / 110kg x 2 / 120kg x 2 - pretty solid
100kg x 2 / 110kg x 2 / 120kg x 2 - Volume PR felt better than the first ramp
100kg x 2 - second rep long paused
Form actually felt really solid today.

Straight Back RDLs:
60kg x 10
60kg x 10
just stretching my hammies out a bit

Notes:
Absolutely shattered today, need an early night tonight! Kept dozing off at work. One of those days where I just had to plug through and get the work done - no theatrics or prettiness today (well, except I'm always pretty). Rack pulls felt crappy so I cut them short. Hands were feeling tired and sore as well. But front squats went well in spite of all that so I'm pleased.

Video:
No video, my camera ran out of battery. Soz.

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florelius
Level

Join date: Jan 2009
Posts: 3134

Is this a log or a PR factory?

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spar4tee
Level

Join date: Sep 2010
Posts: 10347

florelius wrote:
Is this a log or a PR factory?

He sold his soul for PRs ...

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florelius
Level

Join date: Jan 2009
Posts: 3134

spar4tee wrote:
florelius wrote:
Is this a log or a PR factory?

He sold his soul for PRs ...


Next you are going to tell me he kick ass at guitar too? ;P

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spar4tee
Level

Join date: Sep 2010
Posts: 10347

florelius wrote:
spar4tee wrote:
florelius wrote:
Is this a log or a PR factory?

He sold his soul for PRs ...


Next you are going to tell me he kick ass at guitar too? ;P

well ...

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Heh, what can I say - me and Satan are good buddies.

Although I'm a singer not a guitarist. :)

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austin_bicep
Level 1

Join date: Sep 2007
Posts: 5149

Nice front squatting buddy and I enjoyed the benching video.

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Jab1
Level

Join date: Feb 2009
Posts: 1585

Thanks Austin, glad you liked it. Moar vids tomorrow!

AM
Warmups: 20 dislocates

Speed Bench (first rep paused):
20kg x 15
40kg x 10
-work sets-
60kg x 3
70kg x 3 - one too many reps here
80kg x 1
60kg x 3
70kg x 2 - perfect
80kg x 1
Felt great. I really enjoy this session, just getting the chance to really throw some weight around, even if it's light.

Double-clap Pushups (chest touching the ground each rep):
3
3
3
Felt very explosive today.

Notes:
Got a decent-ish night's sleep and explosive work always wakes me up a bit. Good stuff.

PM
Warmups: dislocates, 20 with band, 20 with bar

Weighted Pullups:
10kg x 3
15kg x 2
20kg x 2 / 25kg x 2 / 30kg x 2
20kg x 2 / 25kg x 2 / 30kg x 2
20kg x 2 - second rep held at the top for 5s
Slowly feeling like I'm not shit at these any more.

Back Lever - Tuck
10s
10s
10s
10s
10s
10s
Easiest sets so far. Still painful but feeling much better.

Strict BB Curl:
30kg x 17 - dat pump

Strict Drag Curl:
30kg x 12
Kind of a drop-set from the regular BB curk

Notes:
Got the work in, pleased with how it went. Possibly feels like left elbow tendinitis is flaring up so need to keep a check on that since it's been problematic in the past. Back levers feeling much better. And even though I don't have as much between my legs (nomsayin'??!!!) on pullups the total weight when I include my bodyweight is the most ever so I can't be too annoyed!

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spar4tee
Level

Join date: Sep 2010
Posts: 10347

liked the pic

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Jab1
Level

Join date: Feb 2009
Posts: 1585

gives me chills. I want to be like that girl, always.

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spar4tee
Level

Join date: Sep 2010
Posts: 10347

Jab1 wrote:
gives me chills. I want to be like that girl, always.

I want to make a story around it. Reminds me of Summer Wars a little bit.

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jake_j_m
Level

Join date: Mar 2008
Posts: 3329

Solid training. Good to see your getting your pump on as well, I remember in sincityiron's thread talking about how regardless of bodypart and goals he thinks you can only do good by leaving the gym with a huge pump as well as hitting some numbers. I completely agree, and think more PLers should think this way (unless they are training the lift multiple times a week)

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spar4tee
Level

Join date: Sep 2010
Posts: 10347

jake_j_m wrote:
Solid training. Good to see your getting your pump on as well, I remember in sincityiron's thread talking about how regardless of bodypart and goals he thinks you can only do good by leaving the gym with a huge pump as well as hitting some numbers. I completely agree, and think more PLers should think this way (unless they are training the lift multiple times a week)

I share those feelings as well

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Jab1
Level

Join date: Feb 2009
Posts: 1585

I agree guys. One of my favourite things to do is work up to a heavy weight and then take a load off and bang out 10 reps. Pump feels good man. And the pump has also massively increased the amount my elbows can handle. <3 the pump.

==================================

AM
Warmup: 15 air squats

Squat Clean:
20kg x 5
40kg x 5
60kg x 3 - felt a bit rough here, nearly called it
70kg x 3
70kg x 3
70kg x 3 - best my cleans have ever felt
Was thinking about some of the tips Phlegms has given me - getting closer to the bar and so on and also worked on keeping my upper back really tight. Started clicking on the third set and felt much better.

Video:


PM
Warmups: 20 dislocates with band, 20 with bar. Getting narrower than ever!

Strict Press:
20kg x 5
30kg x 4
40kg x 3
50kg x 2
60kg x 1
70kg x 1 - lightest this has ever felt
Felt dece for once.

Push Press:
72.5kg x 2 / 77.5kg x 2 / 82.5kg x 2
72.5kg x 2 / 77.5kg x 2 / 82.5kg x 2 - Volume PR also a long lockout hold on the last rep
Felt solid. Tight.

Handstand Pushup on Bumper Plates:
8 - 1rep PR
5
3 - Volume PR
These are feeling more like they used to. Nice.

Reverse Flyes on Rings:
5 - high resistance
13 - low resistance
Dat rear delt pump/burn.

Notes:
Pretty good session, everything felt solid. Form is coming along.

Unrelated to this session but I am slightly concerned I've pulled my left calf. It feels weird. =/

Video:

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