Returning from injury

brianthebard

Kewl we should sort something out for next week. Number three isn't up to me, you need to see someone about your ankle! I'll sell you a bag of unflavoured isolate, unopened!

JJayoo

What brand is it? To be honest i dont like squats anymore there super ghey.

podge57

Nice PR, creeping up on 4 plates!

JJayoo wrote: »

What brand is it? To be honest i dont like squats anymore there super ghey.

Not liking squats is super ghey :P

brianthebard

Cheers podge, yeah it'll get there eventually. My left lat was really sore last night think I might have tweaked it a bit this week.

brianthebard

today;
dc warm up.
bench; 20,40,50,60,65x5. 70x3,2. 60x8,4(wider grip).

Yates row; 92.5x8,85x8,10.

pinwheels; 18'sx10x3.

Nice little forearm pump off the pinwheels. hard to hold the contraction at that weight on the rows so dropped down a bit. Bench was fine, hate the bench they have in NUIG but 2 more reps than last flat day so whatever. Thinking of switching to 5x5 in two/three weeks.

itsallaboutheL

brianthebard wrote: »

today;
dc warm up.
bench; 20,40,50,60,65x5. 70x3,2. 60x8,4(wider grip).

Yates row; 92.5x8,85x8,10.

pinwheels; 18'sx10x3.

Nice little forearm pump off the pinwheels. hard to hold the contraction at that weight on the rows so dropped down a bit. Bench was fine, hate the bench they have in NUIG but 2 more reps than last flat day so whatever. Thinking of switching to 5x5 in two/three weeks.

I'm going to go up to galway during the summer and beat you over the head with a dumbell till you start pushing your bench.

brianthebard

Unless you were there today I don't think you can comment with any authority on how my bench is progressing or otherwise. Two extra reps is progress, maybe its slow for you but I'm not really training for you tbh.

brianthebard

conventional deadlift; 60x5, 80x4, 100x3, 120x3, 130x2, 140x2, 150x1, 160x1, 170x1 (pb).
w/straps; 140x3x2, 120x3.

rdls; 120x8x2.

pulldown abs; 38x15, 46x12,8.

pb yay! took a few seconds to get it up but didn't ever feel like it was in doubt. Grip was solid too, held that mutha for a good 10 seconds at the top. Everything else was ok, drop sets and rdls were understandably a little hard. Squats next week. Was thinking of moving to 5x5 while trying to lose weight but I just love westside when its working so I'll probably run it for another 6-8 weeks at least and see how it goes then. My main concern is that my bench will fall which isn't good for going for a max set, but I will probably work on higher reps in the top sets instead. For some reason my right ankle was sore on the way to the gym and afterwards but didn't bother me while there thankfully.

brianthebard

today;

squats; 40,60,80x5. 100x4,120x3,130x2, 140x1(questionable depth),1(pb).
120x3, 100x6,4.

gm's; 60x8, 70x6.

pulldown abs; 41x15x3.

pb yay.

brianthebard

today;
bench; 40x6,50x6, 60x5, 65x4, 70x2, 75x2,1,1(hit pins).
65x6w,4m. 60x4w,4m.

'pendlays'; 60x10, 70x8x3/4?

reverse grip curls.

might need to put an extra back lift in on this day in the future. thinking of deloading next week and then back at it. Still really like the wsfsb template so going to keep with it.

itsallaboutheL

brianthebard wrote: »

squats 140x1(questionable depth),1(pb).

Yeeow,

Niiiice.

brianthebard

Messing around with Jayoo. Didn't bring my notebook but highlights included;

front squats; 100x3 or 5 and 110x3 w/knee wraps.

deadlifts, easy triple with 150 I think.

'kroc rows; worked up to 38x8 top set.

other messing.

wraps were great fun, didn't feel any benefit on the way down with the first rep and then as I was approaching my stall spot they started to kick in. Took about two hours in all.

JJayoo

Messing around with Jayoo

Was a magical time

brianthebard

Frank McGivney

nice lifting , u making good progress by sound of it , I doing alot of grip work to overcome a weak point, was wondering what pinwheels are,sound like they hit forearms from what u said above (what injusry did u have btw)

brianthebard

Cheers frank I've made pretty good gains since I started a westside-ish template about three months ago, although a lot of that was gaining back strength I had lost last september-november when I was sick with swine flu. I injured my back about two years ago now, it was a big stalling block for me that was with me for ages. I'm 99% better now but I have a bit of an excessive curvature in the lower spine so that's not going to go away.

The pinwheels are like a hammer curl across your body, they do hit your forearm a good bit, I really like them.

https://www.youtube.com/watch?v=XGqr4CJWs3E

Frank McGivney

thats pain in the ass about the back but at least its nearly there (rev hypers meant to be good for back probs), I going to give them pinwheels a go , look the business. Thats some gym you in, which one is it

brianthebard

Yeah its not too bad once I work around it a bit, have to avoid hyper extending it and stuff but otherwise its not holding my training back atm. Lol I wish that was my gym, its just a vid of the pinwheels to show you how they're done, don't know who that is but yeah they have a great set up.

brianthebard

meub.
today;
pin press; 40x8,60x6,70x6, 75x6,80x6,85x3, 70x8,8.

yates rows w/straps; 90x10,10,7.

rg preacher curls, 2 sets.

face pulls; 13,18,23x10.

Deload week turned into a week off, couldn't get excited about half lifting. Got some thesis writing done though so it was worthwhile. Pin press was nice, its just at the level a floor press would be for me, although not exactly the same obviously. reverse grip curls were pumptastic. Onwards and upwards. Took ages in the gym cause was showing the gf how to lift and stuff, she's going to be training over the summer and beyond hopefully. She didn't bitch about doing squats like Jayoo does!

JJayoo

No but seriously you fixed my squat, you are a wise man

brianthebard

Awesome I'm glad to hear it dude.

brianthebard

today, MELB.
Pause Squats; 60,80,90,100x5, 110x3.
squats; 90x6,4,4.

gm's; 60x8,70x6.

pulldown abs; 38x12, 43x12,12.

pause squats were different, was easier to keep my form consistent than I expected but it was slow (as one might expect). Have a bit of an upper back pump, most likely from having to keep the bar in position for so much longer than usual. gm's just don't work for me atm anyways, going to have to figure out something else.

itsallaboutheL

brianthebard wrote: »

gm's just don't work for me atm anyways, going to have to figure out something else.

In what way?

You could try em seated or with bent legs or rounded back etc

brianthebard

lower back feels somewhat compromised and can't get the form right over 60kg, just feels off. I did do seated gm's a while ago and will probably go back to them at a later time, but wanted more hamstring involvement so will probably have to try rdl's for the next while.

brianthebard

today
lat pulldowns; 55x10, 70x6x3.

military press; 30x8, 35x5, 40x5, 45x5,3.

db floor press; 24's x8,8,7.

reverse grip smith press; 20x8, 40x6x2, 30x8.

pinwheels; 16x10, 20x10,10.
ss w/ db pc's; 4x10x2.

decent day.

brianthebard

MELB today;

pause squats; 60, 80, 90,x5. 100,115x3.

front squats; 70x10,10.

rdls; 60x10, 90x10, 2 or 3 sets, 130x4.

pd abs; 43x15, 46x15, 30xsomething, etc.

messing round with Jayoo, good stuff.

brianthebard

MEUB.

pin press; 30x8, 60x5, 70x5, 80x3, 85x3, 90x3. 72.5x8,8.

rgbp; 30x8, 50x6, 55x5.

db rows; 30x10, 36x10, 40x8.

some hang cleans with 60kg.
leg press 195 for a few reps.
some other messing.

Was at the gym with the gf again so was showing her different stuff, hence the messing. she spotted me on the rgbp, pulled the bar in a rep early on two sets - just in case I guess! Also she deadlifted 60kg today, first time doing deads. Very proud.

brianthebard

today;

MEUB.
pin press; 50x5, 60x5, 70x3, 75x3, 85x3, 95x2, 75x8, 13.

rgsp; 30x8,8, 40x5, 50x3, 30x12.

db/kroc rows; 34x10, 38x10,8.

ss w/rear flyes; 8'sx10x3.

pinwheels; 20x10x3.

pumptastic session. Missed last weeks reub because I went home for the weekend.

podge57

How far off the chest do you set up for the pin presses?

brianthebard

Unfortunately I don't have a choice in the matter due to the type of rack it is, but the pins leave the bar the same height as a floor press would be for me. Would like to be able to use different heights for different cycles (and for squatting).