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I FINALLY NAILED SOME PULL UPS AND CHIN UPS!!!!!!!!!!:D:D:D:D
Awesomeness.
IP Warm up x 3
-my thighs didn't like this today.
Box Squats
20kg x 5
30kg x 5
40kg x 5
50kg x 5
55kg x 5
55kg x 5
55kg x 5
60kg x 5:D Rep PR
Single Leg Deadlift
15kg x 8 e/s
17.5kg x8 e/s
20kg x 8 e/s - just to show Hanley he's a wuss:D
Russian Twists
8kgx 20
16kgx 20
16kgx 20
Chin ups
Green Band
x5
Blue Band
x5
NO BAND
:D
Chin ups x 2 (complete with celebratory high pitched scream:p)
Chin up x 1
Pull up x 1
Chin up x 1
Pull up x 1
Chin up x 1
Blue Band
x3
Speed Bench Press (on the minute)
20kgx8
30kgx8x3
Easy.
45 degree back extension
x 15 (10,5)
x 15 (5,5,5)
x 15 (10,5)
Did these without any weight cause my thighs were pretty sore.
DB Seated Powercleans
5kgx3x10
BEST.SESSION.EVER!!!!!!!!!0 -
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That is sad.Magic Eight Ball wrote: »I'd just like to point out I did indeed have to finish her dinner for her because she was 'too stuffed' from a salad she had 5+ hours before hand..0 -
Magic Eight Ball wrote: »I'd just like to point out I did indeed have to finish her dinner for her because she was 'too stuffed' from a salad she had 5+ hours before hand..
I was really only thinking of you - giving to the more needy and all that.
I'm all about the sharing and caring:pac:.0 -
IP Warm Up x3
Deadlift
40kg x 5
50kg x 5
60kg x 5
65kg x 5
70kg x 5
70kg x 3 x 5 sets
Worked on technique and I can hold decent form up to 70kg now which is 64% of my max, so if it keeps creeping up like that I'll be very happy
This was my deadlift in Feb, and I was still lifting like that til I started drilling my technique the last few weeks in IP.
And this is from today. Still not perfect, but I'm alot happier with it.
Elevated split lunge
4 x 8
- easier today
Hanging Leg Raises
15x3 - these were broken up with bent knees.
Bench Press
20kg x 8
30kg x 8
40kg x 5
40kg x 5
45kg x 2 PR
45kg x 2 PR
45kg x 2 PR
47kg x 1 PR:D
Up from 43kg last week, very happy Something just clicked with me on the third set of 40kg and the reps felt alot easier and more controlled. Went for 50kg but I psyched myself out over it and failed it.
Unsupported DB Rows
20kgx12x3 sets
Plate shifting
2.5kg, 5kg, 2.5kg, 5kg
3 x 1 min
Rolling Tricep Ext
5kg x 12 x 3
I'm going up home for a week on Friday, so doing S1 tomorrow, Wed off, and testing on Thursday. 0 -
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IP Warm Up x3
Deadlift
40kg x 5
50kg x 5
60kg x 5
65kg x 5
70kg x 5
70kg x 3 x 5 sets
Worked on technique and I can hold decent form up to 70kg now which is 64% of my max, so if it keeps creeping up like that I'll be very happy
This was my deadlift in Feb, and I was still lifting like that til I started drilling my technique the last few weeks in IP.
And this is from today. Still not perfect, but I'm alot happier with it.
Elevated split lunge
4 x 8
- easier today
Hanging Leg Raises
15x3 - these were broken up with bent knees.
Bench Press
20kg x 8
30kg x 8
40kg x 5
40kg x 5
45kg x 2 PR
45kg x 2 PR
45kg x 2 PR
47kg x 1 PR:D
Up from 43kg last week, very happy Something just clicked with me on the third set of 40kg and the reps felt alot easier and more controlled. Went for 50kg but I psyched myself out over it and failed it.
Unsupported DB Rows
20kgx12x3 sets
Plate shifting
2.5kg, 5kg, 2.5kg, 5kg
3 x 1 min
Rolling Tricep Ext
5kg x 12 x 3
I'm going up home for a week on Friday, so doing S1 tomorrow, Wed off, and testing on Thursday.
Real nice improvement on the DL technique there. I remember commenting on your February video. Mad that you were deadlifting like that all that time...
Good improvement for sure. You can see you're now pretty much moving as one unit, whereas in the Feb vid it really looks like your back started working before your legs did.
Curling your toes upwards is always a good general tip for starting the lift, for anyone who might be reading.0 -
Real nice improvement on the DL technique there. I remember commenting on your February video. Mad that you were deadlifting like that all that time...
Good improvement for sure. You can see you're now pretty much moving as one unit, whereas in the Feb vid it really looks like your back started working before your legs did.
Yeah I've a lot of bad habits ingrained in my technique that I'm trying to get rid of. I mean I was basically SLDL-ing all my deadlifts up until now. The only reason I was able to pull 110kg lifting like that is because I had the strength in my legs to get it up even with god awful technique. Which is kind of a good thing, because at least now I know why I stalled at that max for 8 months, I’d gone as far as I could go lifting that way – til I eventually hurt myself in the process. Even Will was saying that every lift I did looked like a max effort attempt.
But the plus side is that I know it’s definitely going to start moving up again now. Well, it better 0 -
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Barry.Oglesby wrote: »You seem to be smiling in the gym lately too. Very strange.
Post a pic of the hamper!!!
Haha I know - I think I'm scaring people
I don't have a pic of it, it's all dismantled now! Will has one though.0 -
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It isn't actually drilling technique...at IP we just call it trainingIP Warm Up x3
Deadlift
40kg x 5
50kg x 5
60kg x 5
65kg x 5
70kg x 5
70kg x 3 x 5 sets
Worked on technique and I can hold decent form up to 70kg now which is 64% of my max, so if it keeps creeping up like that I'll be very happy
This was my deadlift in Feb, and I was still lifting like that til I started drilling my technique the last few weeks in IP.
You still have lots to fix but we are definitely getting there and I wouldn't be embarrassed to let you deadlift outside of IP any more.
And this is from today. Still not perfect, but I'm alot happier with it.
Less said the better.
Time to grab a 5kg plate.Elevated split lunge
4 x 8
- easier today
Something clicked? It could of been something to to with the fact that I reset the pins at the right height for you to lift off? Maybe the fact that I repositioned you on the bench? Any of those things or the things that were coming out of my mouth ring a bell? Like your deadlift...your form is improving and your line is getting more consistent. Onwards and upwards we go.Hanging Leg Raises
15x3 - these were broken up with bent knees.
Bench Press
20kg x 8
30kg x 8
40kg x 5
40kg x 5
45kg x 2 PR
45kg x 2 PR
45kg x 2 PR
47kg x 1 PR:D
Up from 43kg last week, very happy Something just clicked with me on the third set of 40kg and the reps felt alot easier and more controlled. Went for 50kg but I psyched myself out over it and failed it.
Good session tonight...rest tomorrow and test on Thursday and we'll see where you are at.Unsupported DB Rows
20kgx12x3 sets
Plate shifting
2.5kg, 5kg, 2.5kg, 5kg
3 x 1 min
Rolling Tricep Ext
5kg x 12 x 3
I'm going up home for a week on Friday, so doing S1 tomorrow, Wed off, and testing on Thursday.0 -
I know it's still not great, but it's better, so let me have my happy buzzWill Heffernan wrote: »You still have lots to fix but we are definitely getting there and I wouldn't be embarrassed to let you deadlift outside of IP any more.Will Heffernan wrote: »Something clicked? It could of been something to to with the fact that I reset the pins at the right height for you to lift off? Maybe the fact that I repositioned you on the bench? Any of those things or the things that were coming out of my mouth ring a bell? Like your deadlift...your form is improving and your line is getting more consistent. Onwards and upwards we go.
What I mean is that all of those things made something click Could we not have fixed my positioning earlier on though? Or is it a step by step thing? Do I have many more steps?
Apparently you already know :PWill Heffernan wrote: »Good session tonight...rest tomorrow and test on Thursday and we'll see where you are at.
I just want a 130kg TBDL, and 2 pull ups. Is that too much to ask?0 -
Not trying to kill your buzz. You are doing great...especially since you started turning up and doing what you are told.I know it's still not great, but it's better, so let me have my happy buzz
Ask any of the powerlifters....ask them if they are completely happy with the set ups and form? You will have plenty to work on for at least the next year or so...you really haven't even started yet...that should make you smile as well. Getting it right is a great feeling.What I mean is that all of those things made something click Could we not have fixed my positioning earlier on though? Or is it a step by step thing? Do I have many more steps?
Well I know you can bench 50kg...it is just that you don't know it yet.Apparently you already know :P
We'll find out soon enough.I just want a 130kg TBDL, and 2 pull ups. Is that too much to ask?0 -
That wee string of lousy sessions lasted less than 2 weeks - and I wasn't well. Conditioning ain't no fun when your heads not in it.Will Heffernan wrote: »Not trying to kill your buzz. You are doing great...especially since you started turning up and doing what you are told.Will Heffernan wrote: »Getting it right is a great feeling.
I don't think anything can beat getting a pull upWill Heffernan wrote: »Well I know you can bench 50kg...it is just that you don't know it yet.
My head knows it too, the rest of me just hasn't copped on yet.0 -
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https://www.youtube.com/watch?v=GcKeIoyWeMs
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