Does my bum look big in this squat rack?

kevpants

Hanley wrote: »

It's winter time.. .you should get yourself one of these;

http://www.superdrystore.com/view/2547/Brad-jacket/

Posh spice?

kevpants

Tonight 531 squat c10w3

75% 142.5 x 5
85% 162.5 x 3
95% 180 x 5

Assistance squats:
155kg, 9 sets of 3

Ab wheel.
35 rolls

kevpants

Thursday 10/12/09 531 Military Press c10w3

75% 55 x 5
85% 62.5 x 3
95% 70 x 7

HS Seated Shoulder Press 60kg - 40 reps
HS ISO Lat raise 20kg - 35 reps (that's a crazy contraption...)
Total Tricep Machine 30kg - 100 reps

This was done early morning before work, hence all the machines. I can't be supporting free weights before noon.

Mon 14/12/09 531 Deadlift c10w3

75% 160 x 5
85% 182.5 x 3
95% 205 x 5 (missed the 6th... held it about 3 inches from the top while shaking vigorously and swearing for a good 15 seconds, pretty funny)

Rack Pulls
220kg 7 singles

Natural GHR 40 reps

Pavel66

Hi Kev,

Just finished reading your log - still off work since my dad died. Without wishing to get off topic you are right to miss the single lifts for your mam's 60th - 3 years ago I organised a 60th party for my mother and she was dead less than a year later.

Your training log was very interesting and a I learned loads BTW. You have made huge progress and maybe I will have the pleasure of meeting you at a the IDFPA nationals in march?

kevpants

Pavel66 wrote: »

3 years ago I organised a 60th party for my mother and she was dead less than a year later.

Gulp...

Sure I know all about it man my dad died suddenly when I was but a nipper so I've a good sense of perspective as far as all that goes.

Your training log was very interesting and a I learned loads BTW. You have made huge progress and maybe I will have the pleasure of meeting you at a the IDFPA nationals in march?

Thanks man. I've had a good year and a half or so. I hope to be at the nationals in March if all is ok with the gestation!

kevpants

We 16/12/09 531 Bench c10w3

75% 82.5 x 5
85% 92.5 x 3
95% 105 x 8 (felt really bad)

Close grip bench
75kg x 8,4,4,4,4

Neutal grip chins
50 reps

HS Lo Ro 60kg - 75 reps
HS Lat Pd 60kg -50 reps

100 face pulls


Fri 18/12/09 531 Squat c11w1

75% 145 x 5
80% 155 x 5
85% 165 x 9 Pr (3 reps stronger than pre-215kg squat, 2 reps stronger than fat kev)

185kg - 7 singles

30 hanging legs raises
30 russian twists

kevpants

Today

Informed Pukeformance

Pavel66

Yo Kev, did that crazy prowler session kill ya or are you still with us?

Hanley

Pavel66 wrote: »

Yo Kev, did that crazy prowler session kill ya or are you still with us?

I met the ghost of Kevin-Past in TF last Friday.... he's still around!!

kevpants

Hanley wrote: »

I met the ghost of Kevin-Past in TF last Friday.... he's still around!!

I'm defining procrastination not updating this log. It'll happen in the next few days. Training in between mad work stuff, redecorating a house, nuts at the moment.

Best of luck to all lifters in the IDFPA Singles tomorrow. I won't make it due to aforementioned nuts schedule.

cardio,shoot me

glad to have ya back kev! we missed ya around these parts!

kevpants

Military c11w1

75% 55 x 5
80% 60 x 5
85% 62.5 x 10

50kg x 7,5,4,4,4

Weighted Dips +15kg 40 reps
Neutral grip chins x 50
Hammerstrength bench 80kg x 25 reps

---

Deadlift c11 w1

75% 165 x 5
80% 175 x 5
85% 187.5 x 8

Rack pulls 195 x 7 triples
Natural GHR x 60 reps
Ab wheel with 3 second pause at the bottom

---

Bench C11W1
75% 85 x 5
80% 90 x 5
85% 95 x 9

Close grip 60kg x 50 reps
Weighted Dips +15kg x 30 reps

---

Squat C11W1 (did it by mistake instead of w2)

75% 145 x 5
80% 155 x 5
85% 165 x 7

160kg x 7 triples
side bends 27.5kg x 65 reps per side
Some hanging leg raises

---

Military Press c11w2

80% 60 x 3
85% 65 x 3
90% 67.5 x 8

HS Seated Shoulder press 50kg x 50 reps
NG Chins x 50
HS LoRo 80-kg x 40 reps
Weighted dips +15kg

---

Deadlift C11W2

80% 175 x 3
85% 187.5 x 3
90% 197.5 x 5

Rack pulls: 225kg x 5 singles

---

Bench c11w2

80% 90 x 3
85% 95 x 3
90% 100 x 11 Must be some kind of PR

Close grip 70kg x 30 reps
Weighted dips +20kg x 30 reps
NG chins x 60

---

Squat c11W3

75% 145 x 5
85% 165 x 3
95% 185 x 4 PR I think

190kg x 5 singles
Ab Wheel with pause.

kevpants

So basically I'm feeling good about my squat and bench in particular. 100kg for 11 reps in the bench is a PR. No idea how I hit a bench PR. I thought those days were gone. all the tricep stuff seem to be helping. They're actually pulling their weight now.

Squat is just a barrel of fun ever session at this stage. I frickin love my assistance routine. Reckon I'm good for a monster squat if I ever get a chance to compete this year!

Pavel66

Impressive stuff Kev

kevpants

27/1/10 Military Press C11W3

75% 55 x 5
85% 65 x 3
95% 70 x 9

Weighted Dips +20kg - 40 reps
Weighted NG Chins +10kg - 30 reps

---

28/1/10 Deadlift C11W3

75% 165 x 5
85% 187.5 x 3
95% 210 x 5

Rack Pulls: 200kg x 5 triples

Ab Wheel with 4 second pause

---

2/2/10 Bench C11W3

75% 85 x 5
85% 95 x 3
95% 107.5 x 7 (I think)

Close grip bench 75kg - 35 reps

Weighted Dips +25kg - 20 reps

Weighted NG Chins +10kg - 35 reps

Unweighted NG chins - 10 reps

---

Everything's turning up Millhouse.

podge57

Everything is looking great, hopefully you'll get the chance to put up a huge total at some stage this year!

kevpants

podge57 wrote: »

Everything is looking great, hopefully you'll get the chance to put up a huge total at some stage this year!

Yep here's hopin! I'll compete somewhere over the summer somewhere. I need to get a competition in somewhere. I can feel my powerlifting virginity growing back...


4/02/10 Squat c12W1

75% 150 x 5
80% 160 x 5
85% 170 x 7

165 x 5 triples


5/02/10


Game of squash.... yes squash

Military Press c12w1

75% 57.5 x 5
80% 62.5 x 5
85% 65 x 8

52.5 kg x 20 reps

DeFranco Shoulders: 15kg plate & 6kg DB's - 5 rounds

Single arm Rear Hammer Flys - 6kg
50 reps per side

Inverted Rows - 50 reps

kevpants

No training in the last 10 days. Rennovations on the house we're moving into are finished. I even have carpet, light's and power in the garage that will become my gym.

I have my power rack picked out, only thing is the cost of iron is making buying sufficient weight, that is a sufficient diameter, difficult. Not to mention horrendously expensive. I think trawling adverts.ie for unwanted xmas presents and broken resolutions is on the cards.

The final move from aprtment to house takes place Saturday so training should hopefully resume thereafter. I haven't had one evening this month where I been busy with something to do with it. Moving house is truly the most stressfull activity possible.

brianthebard

Do you still do shovel deads kev? I tried them the other day and my core was sore for days, but my right hand was also sore and the only thing I can think of is that I hurt it pushing the bar down-has this ever happened to you or have I reached a new level of retarded?

kevpants

brianthebard wrote: »

Do you still do shovel deads kev? I tried them the other day and my core was sore for days, but my right hand was also sore and the only thing I can think of is that I hurt it pushing the bar down-has this ever happened to you or have I reached a new level of retarded?

That's a weird one. Do you address the bar while standing in the middle of it or do you stand down at the end that has no plates on it?

I tend to do the latter so the pushing down hand is on the collar. So it's like a real shovel, you know what they're like

Haven't done them in ages, I'm all about my ab roller!!

kevpants

17/02/10 Deadlift c12w1

75 167.5 x 5
80 180 x 5
85 190 x 8

Rack pulls:

230kg - 3 singles

Natural GHR's - 50 reps

Ab wheel - 10 reps of standing, to kneeling rolls with a 4 second pause.

Yay! I go to the gym!

BossArky

kevpants wrote: »

Natural GHR's - 50 reps

What is a natural GHR? Heels hooked under bar/frame?

When is shortpants due? :pac:

brianthebard

kevpants wrote: »

That's a weird one. Do you address the bar while standing in the middle of it or do you stand down at the end that has no plates on it?

I tend to do the latter so the pushing down hand is on the collar. So it's like a real shovel, you know what they're like

Haven't done them in ages, I'm all about my ab roller!!

I remember shovels, vaguely....
Well I stood mostly with my lead hand on the middle of the bar and back hand near the collar, and a few closer to the weight too. I know its very odd but I didn't do any pressing lifts and never had a pain like that from deads before so this was the only reason I could think of. Still its ok now so perhaps it was a one off.
Where did you get the ab roller btw? I'm looking to lose fat around my waist and it seems like a good thing to have at home....

kevpants

BossArky wrote: »

What is a natural GHR? Heels hooked under bar/frame?

When is shortpants due? :pac:

Yep heels under the smith machine bar and knees on a bench.

Shortpants (love that name by the way) is due on April 14th. I've succesfully moved house and moved tenants into my apartment. Now I can get back to training.

Any ides for baby names welcome... we have concensus on boy names but not girls!

24/2/10 Bench c12w1

TF Coolock!!!

75% 85 x 5
80% 90 x 5
85% 95 x 11

Close grip 75kg - 35 reps

Weighted Dips +25kg - 25 reps

Weighted Chins +10kg - 25 reps

Hammer Strength Row machine type thing 70kg - 60 reps

26/2/10 Squat c12w2

80% 160 x 3
85% 170 x 3
90% 180 x 6 easy enough

195kg x 3 singles

Incline barbell situps x 30

Russian twists 20kg plate x 20

Delighted with the squats. Think that's a PR and I haven't trained properly in weeks.

My god I love TF coolock (sorry it's no more Malahide than TF Blanch is in Castleknock). Here's a text I sent Hanley from there during this workout. He thinks I should share...

"I'm in Tf Coolock watchin one of the greatest power clean tutorials in the squat rack next to me that I've ever seen. I'm actually concerned for the saftey of all gymgoers because of it. Basically you reverse curl the bar while assuming the split stance. Then, once it's up, you leap off the ground and fall over"

That's no sh1t either, the instrcutor had to be caught by the instructee on his very first (so called) rep.

brianthebard

Brian is a good name for a girl or a boy! :pac:

Nice squatting!

itsallaboutheL

kevpants wrote: »

Shortpants (love that name by the way) is due on April 14th. I've succesfully moved house and moved tenants into my apartment. Now I can get back to training.

Any ides for baby names welcome... we have concensus on boy names but not girls!

.

Chloe.

Hanley

180 x6 squat?? Holy crap that's sick. Well played!

kevpants

itsallaboutheL wrote: »

Chloe.

Oh I'm sorry we're having a baby, not naming a dog.


Thought you knew.

itsallaboutheL

kevpants wrote: »

Oh I'm sorry we're having a baby, not naming a dog.


Thought you knew.

Who names there dog chloe

I once had a hedgehog called pig.

How about pig? :pac:

Would you go for an irish name??

brianthebard

itsallaboutheL wrote: »

Would you go for an irish name??

Brian's an Irish name...:p

kevpants

itsallaboutheL wrote: »

Who names there dog chloe

I once had a hedgehog called pig.

How about pig? :pac:

Would you go for an irish name??

So banbh then?

Yeah Irish is an option. Nothing too "new age". Oireachtas Carragher doesn't have a great ring to it.

cardio,shoot me

how about Aisling, or Shona?

d'Oracle

SaorsePants?

AoifePants?

cardio,shoot me

saorse is too TG4

kevpants

cardio,shoot me wrote: »

saorse is too TG4

I can't stand that Ronan one either. Hate overconfident kids. None of that in my household. A good old fashioned Irish chip on the shoulder for my younglings.

Last 2 sessions:

1/3/10 Military Press c12w2

80% 60 x 3
85% 65 x 3
90% 70 x 8

60kg x 20 reps

Weighted dips +30kg - 30 reps Ithink, maybe 25...

---

4/3/10 Deadlift c12w2

80% 180 x 3
85% 190 x 3
90% 200 x 8 Serious PR

Snatch grip power shrugs
(otherwise known as hand removers)
140kg x 25 reps

HS Row Machine: 100kg - 40 reps

An embarrassment of paused ab rollouts.

Delighted with the deadlifts, I'm sure it was 8 reps, I was a bit distracted by the fact that the weight room is upstairs and the noise was unholy when I dropped every rep. I aimed for 6 but got 2 extra... must have been eight!

The snatch grip power shrugs I made up on the spot because I can't do rack pulls in Coolock. Killed my entire back and my straps tried to dislocate my hands. Also I suprising amount of stress on the abs. Liked 'em.

Really happy with training, time off suits me so much better than hard work ever could. Think I'm giving Chad Aichs a run for his money (in the never training but getting stronger stakes not the overall beastman stakes)

cardio,shoot me

kevpants wrote: »

---

90% 200 x 8 Serious PR

cheers for stealing my thunder...

seriously impressive!, by the way

Eric is a seriously cool name aswell.

Hanley

You're getting seriously strong. What's the weight at now??

podge57

kevpants wrote: »

Think I'm giving Chad Aichs a run for his money (in the never training but getting stronger stakes not the overall beastman stakes)

And soon you'll be getting up 20+ times a night too :pac:

kevpants

cardio,shoot me wrote: »

cheers for stealing my thunder...

seriously impressive!, by the way

Eric is a seriously cool name aswell.

No way buddy 150 x 10 at your age is stupid strong. Any deadlift by 10 is stupid strong. Oxygen doesn't seem to reach your brain doing deadlifts.

Hanley wrote: »

You're getting seriously strong. What's the weight at now??

Thanks man. You're not too shabby yourself. Plus you seem to be able to keep this gap ebtween us that I can't feckin overcome. Even when you went all Crossfit!

I'm 225lbs (102kg) as of this morning. I actually lost weight the last few weeks. Painting, moving boxes etc all counts as cardio when you're as sedentary as me!

podge57 wrote: »

And soon you'll be getting up 20+ times a night too :pac:

That's my next trick. Get stronger while not training or sleeping. Maybe I can nap between sets.

Hanley

Well in fairness I'm hardly gonna let you catch me without a fight??

And 102...?? Thought you were around 110?? That makes it even more impressive. I'll have to come up to Coolock some day and get a sesh in withcha!

kevpants

Hanley wrote: »

Well in fairness I'm hardly gonna let you catch me without a fight??

And 102...?? Thought you were around 110?? That makes it even more impressive. I'll have to come up to Coolock some day and get a sesh in withcha!

Definitely pop up for a session. Text me during the day you're thinking of heading up.

Yeah my weight never shot back up after I gace up on the diet & cardio. Who knew!?

Last 2 sessions:

5/3/10 Bench c12w2

80% 90 x 3
85% 95 x 3
90% 105 x 6

This was suitably terrible considering my upper back was killing me from the previous nights deadlifts. Whatever..bench.. meh.

Weighted dips +40kg - 30 reps

These are cool.

---

8/3/10 Squat C12w3

75% 150 x 5
85% 170 x 3
95% 190 x 5 Big PR

160kg - 9 triples.

What a session. My squat's in good shape. I might actually be able to compete at the end of the month. Haven't applied yet though!

Dunno what I'd go for in the squat. Reckon 230 is there. Whether that happens I can't say. If I don't get at least that it's my own fault. I'm way up on my numbers from last year.

itsallaboutheL

kevpants wrote: »

60kg x 20 reps

Nobody else here gives a crap about pressing but i think that's a savage number.

kevpants

itsallaboutheL wrote: »

Nobody else here gives a crap about pressing but i think that's a savage number.

After I left that hanging for a few days.... that was the total number of reps over a few sets. Heh heh.

11/3/10 Military Press c12w3

75% 60 x 5
85% 65 x 3
95% 75 x 5

Weighted dips +40kg - 20 reps

Dumbell curl and bodyweight dip superset thingy.

Superset thingy was to get blood into my elbows, I tweaked them again squatting and it's that horrible nerve pain that saps my bench stength. Great!

kevpants

12/03/10 Deadlift Testing

Worked up to 250kg for a handy enough single.

Put 260kg on the bar but after the initial pull it was obvious it wasn't going anywhere so there was no point in draining myself.

With the TF Coolock bars this isn't that bad I suppose. I had hoped 260kg was in me but I'm not too confident I'll manage that in comp. 250kg should be ok so maybe I'll go:

220kg
250kg
260kg

as my deadlift attempts.

Need to test my squat and my bench this week than rest and hope my elbows are ok for the 27th.

Dunno what I'm gonna do about the whole spotter situation in Coolock.

Hanley

You don't have to go balls out on the squat and bench dude... c'mon, ya know better!!!

Glad to see you manning up and doing the comp

kevpants

Hanley wrote: »

You don't have to go balls out on the squat and bench dude... c'mon, ya know better!!!

Glad to see you manning up and doing the comp

No I just want to get a feel for what the weights feel like. I need a spotter though. I'll try and stop when I feel I'm at about 90%. (Like that'll happen).

kevpants

Squat & Bench testing - Hercs

Squat:

Worked up to 220kg. Missed my first attempt due to going way too deep and getting buried. Got a single on the seconf but it was a big effort. Cut it a bit deep again.

That's a PR and hopefully my 2nd attempt on Saturday.

Bench:

worked up to an easy 130 for a single. Was grand. Just making sure my elbows were ok.

Not all that happy with where I stand stength wise on the squat. 5kg over the course of a whle year is crap really. I know once you get above 2xBW progress is slow but what's frustrating is my rep PR's are off the chart. My conclusion is I need to do more ME stuff this year. Once the comp is over and the few weeks of weight loss are done that's going to be the plan. I'll dispense with 5/3/1 and design my own stuff, based more around Westside but with some stuff I learned from 5/3/1 thrown in.

The biggest jump I got was just over a year ago with the transition from Westside to 5/3/1. I think backing off from the ME with some 5/3/1 style stuff was what gave me the slingshot. In the long run 5/3/1 dissapointed me on its own. I know I have gotten stronger and might even manage 225kg in comp if my form stays tight but really I know my body just didn't want to deal with an ME lift.

I need 200kg+ on my back several times a month from now on in. 5/3/1 may have worked better had I competed several times during the year. With one or two comps a year I ahven't taken a max single in 12 months! That's just not powerlifting.

mrkf1984

kevpants wrote: »

Squat & Bench testing - Hercs




I need 200kg+ on my back several times a month from now on in. 5/3/1 may have worked better had I competed several times during the year. With one or two comps a year I ahven't taken a max single in 12 months! That's just not powerlifting.

nothing like a few heavy singles every few weeks. good luck with your comp.

Hanley

Hope you'd fun today. But not TOO much. If you get used to the place you'll never leave and then I'll be in wifepants bad books.

Pavel66

Hi Kev,

Thanks for the support on Saturday and well done on your own lifts

Nice to meet you and good luck with the impending arrival. I have two sons myself and it definitely makes you stronger!