Join date: Jun 2008
Location: Florida, USA
Posts: 1125
^ Sweet ill have to look into them. Wraps are annoying, and i have the light ones so they dont do much, i think sleeves would be more beneficial since i only want them to keep my knee warm and give that sense of security.
Comments
The decifit deads were pretty sweet. There sure is a long way to the top when you start that low. I think this will be great for getting the bar of the ground.
Bench didn't feel that tight but I rushed it so it reasonable.
Block pulls were easy but I think went lighter than I was supposed to. The plan said 165kg but I'm pretty sure I only used 160kg. Would still have been easy if I used more. I think I'll try 200kg during my "deload" week.
Join date: Nov 2007
Location: Florida, USA
Posts: 2891
Achilles of war wrote:
^ Sweet ill have to look into them. Wraps are annoying, and i have the light ones so they dont do much, i think sleeves would be more beneficial since i only want them to keep my knee warm and give that sense of security.
Yeah, I got them from that link kakno posted. Jackals gym. Theyre nice and keep your knees super warm. Ive never had any knee pain or issues previously but thought they were a good investment. Glad I got them, they are great.
Workout:
Weighted Pullups:
10kg x 3
15kg x 3
20kg x 3
25kg x 3
25kg x 3 These felt pretty solid. Great rom. Haven't done a bodyweight pullup in two weeks tomorrow!
Hang power cleans:
Bar work
40kg x 3
60kg x 2
70kg x 1
80kg x 1
90kg x 1 - felt light but my form was shocking. Called it there. Legs came out way too wide on 90.
Notes:
Head is in a fog today (I've had a headache all day =/ ) but I got some work in which I'm glad about. Need an early night tonight! Also I think next week is going to have to be a high rep week, I'm feeling beaten up.
Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3805
Had an AMAZING session this afternoon.
AM
A) Squat
225 x 5, 255 x 4
285 x 3, 300 x 2
325 x 1
Elbows stayed under the bar (for the most part) and this was one of my most solid reps yet.
B) Bench
225 x 4, 255 x 3
275 x 2, 295 x 1
315 x 1
Good speed
PM
A) Deadlift
365 x 5, 405 x 3
435 x 3, 465 x 1
495 x 5 PR 3 reps
B) Deadlift again Double Minis
275 x 5
315 x 5 x 3
335 x 5 x 3 cluster sets
C) KB Swings
70 x 12-15 x 6
I figured I would stop while I was ahead after hitting a 3 rep PR on deads.
NOTES: I was unable to train for the past 2 days due to the championship KU game and a project due today. Splitting the work into two sessions today really helped. My morning session was so-so but I felt great in the afternoon.
Join date: May 2006
Location: Virginia, USA
Posts: 6524
squats- we started out using the cambered bar and had planned to work up to a 3x3 with something around 405. unfortunately i started to feel a tone of pressure on my outer knees where the IT bands attach. I rolled the shit out of them and stretched...didn't help. switched to front squats with a front squat harness we have at the gym. i've never used one and it felt okay but ended up ditching it for my last sets because it was pressing against my diaphram and making it hard to breath. front squats felt very comfortable with no pressure on the IT bands at all. I think i'm going to stick with front squats as my squat movement until i'm recovered.
cambered bar squat
0x10
135x10
225x10
275x4-felt strain in the outside of my knees
front squat-paused
225x20-with harness
225x20x2- no harness
leg press
4plates x 20
6plates x 20
8plates x 20, drop to 6plates x 30, drop to 4plates x 40, finished wiht 2plates x 50
Join date: Dec 2008
Location: Montana, USA
Posts: 3461
Bench training fun:
Warmup bench with mini band stretched between hands, bar*10,135*5
Close grip bench with SS:135*5,185*3,225*3,275*3,275*3(vid) Felt pretty easy, but i need to remember to get a spot on the heavier sets so i don't tweak my stupid shoulders unracking.
Bench with hanging quarters:bar+25*10,bar+25*10,135+25*7(vid)
Reverse grip bench:135*5,135*5,135*5 These felt good, as above i will get a spot for these as well and try going a little heavier next time.
Rope extension/pushdown combo:10,10 10,10 10,10 Did extensions then pushdowns
some pullaparts, dislocates and foam rolling.
Done, I'm pretty dense when it comes to avoiding stupid injuries. I need to remember that past a certain weight point, i have to loose my setup to unrack. Shoulder is a little sore but otherwise okay at the moment.
Join date: Nov 2007
Location: North Carolina, USA
Posts: 6301
Meat, after all the heavy front squatting you've done with a mixed grip, why now did you try using a harness? Just for a slightly different movement, or any specific reason?
Herc, that's a helluva beard you got going on. Must be the reason for this latest DL PR.
Bi's today...and I worked calves for the first time in Idunnohowlong.
Notes: Goal today was 315x1 and 365x1 and work on good form. Did just that! Didnt like how the first rep felt on the 315 so did a second. Watching after, it looked good. Good day!
hungry4more wrote:
Herc, that's a helluva beard you got going on. Must be the reason for this latest DL PR.
Ha, I was going to say the exact same thing. Amazin' beard PR Herc. And the dead PR was very nice too, especially after that previous failed attempt with the distracting douche.
Adam that's a huge dead PR, awesome!
Workout:
Warmups: dislocates, light swings with weights
Strict Press:
20kg x 5
30kg x 4
40kg x 3
50kg x 2
60kg x 1
70kg x 1 - this felt really hard today Meh.
Push Press:
80kg x 2 - felt perfect
80kg x 2 - felt solid, also did a 20s lockout hold
80kg x 2 - Volume PR but lol oh dear I nearly fell backwards I NEARLY DIED. Well not really but it was kinda scary. Note to self, only do lockout holds on the final set! On that third set my cage saved me for the first time; with 80kg overhead on the second rep I started falling backwards and would have tipped right over, but luckily fell in to the uprights of my cage and regained balance. Wish I'd got it on film!
Ring handstand attempts: Some. I chickened out mainly because I don't really have the floor space to bail if I need to.
Handstand pushups:
5
4 - hands on bumper plates which increases the ROM. Default PR These felt pretty good but I used to be AMAZING at these. I was also 70kg though so ho hum.
Iron Cross partials:
5s
5s Got a pretty good chest pump funnily enough
Reverse ring flyes:
10 Good lord these feel amazin'. Did 'em really slowly and squeezed hard.
Notes:
I'm still feeling shitty and don't feel like I dominated this session but it looks fine to me on paper so whatever. I'm pleased with my overhead progress really, but it will never stop annoying me how slow it goes!
Join date: May 2006
Location: Virginia, USA
Posts: 6524
hungry4more wrote:
Meat, after all the heavy front squatting you've done with a mixed grip, why now did you try using a harness? Just for a slightly different movement, or any specific reason?
it's been lying around for awhile and was curious. the hooks are out in front of you and as the set goes on it presses the bottom of the harness, which is all metal, into your diaphram. by the end i was gasping to get a few sips of air in between reps. once i took it off it was very comfortable. maybe i'll make a run to set a weight PR on front squats.
Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 1953
April 5, 2012
Some of you may know that LA Fitness bought out Bally's. Well, my parents had a lifetime membership at the latter, which carried over the the former. They started going to LA Fitness and bought me a membership there, too. Much bigger than my old gym and they have racks. I can officially begin training my squat now.
Benching was weak as shit today. May also have something to do with me getting used to the new equipment. I can also unrack it by myself now without any real problems.
Squat
45 x some
135x10
185x8
225x8 (re-racked; bar was slipping)
(250x5)x2
(285x3)x2 (slow as shit; got a little ugly)
(265x2)x4
Not going to bother counting PRs in there. Used a slightly lower bar placement. I don't seem to be as much of a squat noob as I was back in July.
Meh today was no good. Was able to keep my top set at around where it's been lately, but hit my fatigue percent really quickly. I'm not surprised, was not feeling good, hence no benching for today. Probably feeling lethargic from all the mental 'training' I've been doing. I shall be somewhat free come Tuesday. Time to burst my belly with food then early to bed.
Comments
Squatted in flat shoes today so it was a bit different. Most of the reps were pretty slow but still felt easy enough.
The bench felt like crap since I couldn't find an appropriate rack height so unracking was a PITA.
H4M those really didn't look all that loose to me...! Great work.
Had an AWESOME squat session today:
PM Workout:
Warm ups: bodyweight squats
Squatz:
60kg x 8
100kg x 3
120kg x 3
130kg x 2
140kg x 1 - felt easy so decided to go heavy
150kg x 1
160kg x 1 - much easier than last time
165kg x 1 - 5kg PR! Good depth
170kg x 1 - 10kg PR!!! Fuck yeah Bodyweight of 83.8kg. Double BW! Squats felt amazing. Viking roar ftw. My lower back was CRUSHED from those back levers this morning though and I really felt it working hard today. Next time I hit 170 I'll get it a bit deeper but I am well happy with that.
Conditioning: 21/15/9 of:
Burpees
20kg KB swings
Time: 5.41 This was predictably horrible. My mate's girlfriend destroyed me and did it in 3.43! (Although she didn't do the pushup portion of the burpees.)
Notes:
Fuck yeah! Literally ten minutes before my workout I saw that Jake had posted his ridiculous new PR and changed my plans for the session - originally I was going to do mid rep/mid weight. But I saw his squat and thought "challenge accepted" and then quickly got MEGA nervous for my session. Luckily I had my best mate and his girlfriend to train with me and they both hit PRs too which helped pump me up. Squats felt amazin' and the conditioning killed me. So close to four plates now!
Done, short workout. I spent more time stretching, foam rolling and doing mobility stuff for my shoulders then i did for shoulder work today. Shoulder was stiff, but once it loosened up i got that pump and if felt pretty good. I slept in too much, i've got to get a handle on that so i have plenty of time for prehab stuff and the worksets.
