Keep the blood in your head and your feet on the ground

Parsley

Shoulder Activation

Military Press
20kg x15
40kg x12
50kg x8
55kg x5
55kg x4
50kg x6

DB Front Raises (to vertical)
8kg bells, 3x10

Reverse Grip Tricep Pushdowns
A good lot at 28.75kg i think. sets of 10ish, didn't keep track

Parsley

Yesterday AM

Squats
20kg x15
60kg x10
80kg x5
90kg x5
100kg x5
110kg x3
120kg x3
130kg x1
130kg x1
130kg x1

Reverse Grip Pushdowns
28.75kg 3x10

Cable Curls
28.75kg 3x10


Yesterday PM

Shoulder Activation

Smith Machine Shoulder Press
(assuming 20kg bar weight)
20kg x20
40kg x15
50kg x10
60kg x8
70kg x5, 6, 6, 8, 8, 9.

Upright Rows
40kg 3x12

DB front raises
8kg bells 3x15

Stretching.

Parsley

Some fun bodybuilding before I go all 5/3/1 on it...

Shoulder Activation

Incline Bench
20kg x30
20kg x20
50kg x8
60kg x8
70kg x6
80kg x6
90kg x3
80kg x8, 8, 7, 7
70kg x4
60kg x3

CGBP
70kg x7-7-7-7

Reverse Grip Pushdowns
33.75kg 3x10

DB bench press
some feck-actin with 24kg bells....

Parsley

Checkin out my new tackies

Front Squats
20kg x20
*stretching etc*
20kg x10
60kg x8

Squats
70kg x8
80kg x5
90kg x5
100kg x5

120kg x1
130kg x1
140kg x1 (5kg PB)

GMs
20kg x20
50kg x10, 10 ,10

Ab Pulldowns
~20kg x a bunch

Cable EZ curls
28.75kg x10
33.75kg x6, 6, 6, 6

Squats- took my grip in a bit and tightened up in general. That with the new tackies made the 140kg fly up.

Still can't do ab pulldowns right :pac:

brianthebard

tackies?

itsallaboutheL

brianthebard wrote: »

tackies?

Waaaaaaaahhhh i'm from Limmmrik Sity i am, get away from around me and my daycent new tackies or you'll get a slap of a head waaaaahhhh... know what im sayin naaaw.


Parsley Tried out his new Ironworks.

DamienH

Ha ha tackies

brianthebard

itsallaboutheL wrote: »

Waaaaaaaahhhh i'm from Limmmrik Sity i am, get away from around me and my daycent new tackies or you'll get a slap of a head waaaaahhhh... know what im sayin naaaw.


Parsley Tried out his new Ironworks.

Lol thank you very much.

Parsley

Today

Running, a lap of d'lee fields with a couple medium/long sprints.

Parsley

Today

Shoulder Activation

Bench
20kg x25
40kg x12
50kg x10
60kg x8
80kg x8
90kg x5

100kg
3x4

70kg x15

Dips
BW 4x15

Some core shtuff, planks and v-situps

Parsley

Today

Power Cleans
35kg x10

Deadlifts (conventional)
70kg x10
90kg x8
110kg x8
130kg x5
150kg x5

DB rows
12kg x25
22kg x20
32kg 3x15

Flat Hyperextensions
BW 3x12


Deadlifts were good. Bit of back rounding on the 150s when i reviewed the video though. Keep my upper back pinched together tighter i think. It was good otherwise, haven't deadlifted in 2 months cos it just wasn't in GVT, haven't pulled conventional since before christmas so i was just checking where i'm at going into 5/3/1.

Parsley

Today

LOTS of shoulder activation, gym was freezing

Press
20kg x20
20kg x20
30kg x15
35kg x10
40kg x8
45kg x5
50kg x1
55kg x1
60kg x1
65kg x1
70kg x1
75kg x...miss. so close though.

Cable Rows
pin 60 x25
pin 100 x20
pin 160 3x10

Reverse Grip Lat Pulldowns
pin 60 x15
pin 100 x10
pin 160 4x6

First time max testing OH press. 70kg went up well, 75kg stalled around forehead level. tried really hard to drive it through cos i knew if i got it moving a tiny bit i'd be able to grind it up and out. Oh well. Wanna press my bw by summer.

Parsley

Yesterday

Squats
20kg x20
*stretching*
20kg x10
60kg x8
70kg x8
80kg x5
90kg x5
100kg x5

120kg x5
120kg x5

GMs
20kg x10
60kg 3x10

Some Curlz... up to 33.75kg for 10s on the cable machine now.

Squats were good 120kg x5 is a PB which I'm reasonably happy with. Narrowed my stance a bit, still gettting used to the ironworks. solid though.

Parsley

****-actin around

Shoulder Activation

Bench
worked up to:
105kg x3
110kg for 3 singles
100kg x4

Incline Dumbell Bench
worked up to 22kg bells 3x12

Bunch of tricep stuff, tate presses and heavy pushdowns

Cable Rows
plate 175, 4x6

Meeehhhhhh. My thoughts are I need to do more warming up on the bench before work sets from now on.

Also, not gonna do 5/3/1. After much deliberation and a thorough thinkin through of the whole thing, I'm gonna go with WSFSB III (or II.... or I... need to read back over em).

Parsley

Power Cleans Warm Up 30kg

Deadlifts
60kg x10
80kg x8
100kg x8
120kg x5
140kg x3
160kg x5 PB by 2 or 3 reps

Some GHRs, and reverse Hypers on improv'd equipment that didn't go too well.

Side Bends
20kg plate, 3x15 each side

DLs were tough. The top set anyway, everything else was fine. Wore the ironworks today for em. Think they helped a bit with posture. From what i could see I had less back rounding and it looked much prettier.

cardio,shoot me

iron works work for some people while deadlifting, there was a few people at the nationals wearing them for deadlifts. but i found i fell forward on heavier weights and i think thats why hanley stopped using them aswell.

itsallaboutheL

Parsley wrote: »

. Wore the ironworks today for em. Think they helped a bit with posture. From what i could see I had less back rounding and it looked much prettier.

Honey you always look pretty....x



:pac: roffles

Parsley

cardio,shoot me wrote: »

iron works work for some people while deadlifting, there was a few people at the nationals wearing them for deadlifts. but i found i fell forward on heavier weights and i think thats why hanley stopped using them aswell.

Yeah I read up on some articles regarding it and I'm gonna try it out for a while!

Parsley

Last week's deadlifts:

https://www.youtube.com/watch?v=QFay6gvRc9I

https://www.youtube.com/watch?v=K147IT8Uc3c

I'd put up today's but I is topless and indecent :pac:

Parsley

Todaaaayyy

Shoulder Activation

OH Press
TON of warmups. Sets of 10 up to 50kg... which I think is a PB for reps at 50.
60kg x8
70kg x3 PB by 2 reps

Board Presses (roughly a 2 or 3 board)
90kg x12
90kg x11
110kg x3

CGBP
70kg x18

Did some chinups in the warmup for pressing too. Didn't really mean to but I got in a competition. Banged out 15 and stopped cos i'd won :pac: but I think I might throw em in to bench/OH press warmups more often as i found they woke up my lats and brought them into the pressing more. which helped...

Spent a chunk of time teaching some rowers how to bench!

Parsley

30 min session

Shoulder Activation

Incline Bench
20kg x20
50kg x10
50kg x10

60kg Creepers
x1
x2
x3
x4
x5
x6
x7
x4... was hoping for more!

Dips
BW 3x10


Outta there.

itsallaboutheL

lol....

I'm like your ****ing idol or something amn't i!!

Why you would copy my training is beyond me!!

Go copy someone that actually seems to know what they're at

Parsley

itsallaboutheL wrote: »

lol....

I'm like your ****ing idol or something amn't i!!

Why you would copy my training is beyond me!!

Go copy someone that actually seems to know what they're at

i wasn't copying you, don't flatter yourself!!!

itsallaboutheL

Parsley wrote: »

i wasn't copying you, don't flatter yourself!!!

itsallaboutheL wrote: »

this evening

very dissapointed with the cgbp... there's at least ten there at 100 if i cop myself on a bit.

60kg creeper set... got to 8 and failed on the 5th rep vicious!!

Oh, oh look... :pac:

Parsley

itsallaboutheL wrote: »

Oh, oh look... :pac:

yeah, i was so close to gettin 10 at 100kg on cgbp too... :pac:

Parsley

Today

Warm ups with power cleans and OH squats @ 30kg

Squats
60kg x10
70kg x8
80kg x5
90kg x5
100kg x3
110kg x3
130kg x3 PB by 1 rep

SLDLs
100kg x8
100kg x8
100kg x8

Lots of various lat pull downs, curls and rear delt flys, for the laugh


-
Squats were good, getting used to the ironworks. Narrow stance & high-ish bar. Sank them to the last, good bit below parallel. Was about a 6/10 on difficulty.

Parsley

Shoulder Activation

Bench
20kg x20
60kg x10
70kg x8
80kg x7
90kg x5
100kg x1
115kg x1
120kg x0
120kg x0

Some Tricep Work

Floor Presses
60kg x12
80kg x10
85kg x10
90kg x8
90kg x8
90kg x8
90kg x8

Flat Bench Creepers, 50kg
got all 10 sets

Cable Rows
A load of different weight and rep ranges, can't remember... few sets of 8 at plate 175

Pullups
BW 3x8


Was sooo close to getting 120kg on the bench. Nearly had it through the sticking point but... argh. Happy enough with 115kg tho... Gonna start floor pressing the **** out of it and see if that helps with my lockout strength.

Parsley

did a small spot of training today, even though i shouldn't have. tho i was watching pumping iron and had to go lift something.... DL'd 170 for a couple reps, did some curls and leg presses and loads of stretching.

Parsley

Today

Overhead Squats + warming up w/ 30kg

Squats
60kg x5
70kg x5
80kg x5
90kg x3
100kg x3
115kg x3
130kg x2
130kg x2
130kg x2

OH Press
20kg x20
40kg x10
40kg x12
40kg x12
50kg x10
50kg x10
60kg x4 wtf... meh

Tricep work

Took a bunch of videos today but dunno what i've done with the camera so I'll put em up when i find it. Video'd OH squats, the 130kg squats from a couple angles and some sets of the OH press... wasn't a great day training wise but i'm concentrating on technique and form for a short while.

Parsley

uuggghhh. getting my act together now. WS4SB III commencing tomorrow, and i'll resume eating food.