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

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    #542
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Squat - 127.5kg 5x7 - grand. slow n steady.

    Bench - 80kg 3x6 then a creeper at 60kg. got to 7 reps on the 10-set.


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    #543
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Smolov W3 D3

    Squat
    20kg x5 (OH)
    40kg x5 (OH)
    60kg x5
    80kg x5
    100kg x5
    120kg x3
    135kg x5
    135kg x5
    135kg x5
    135kg x5
    135kg x5
    135kg x5
    135kg x5

    All i did. was in a rush to get out and watch the inbetweeners.... might do some upper body tomorrow.... been seriously neglected during smolov


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    #544
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    squat 142.5kg 10x3.... blehh


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    #545
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    max testing later... predictions?


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    #546
    itsallaboutheL
    Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    Parsley wrote: »
    max testing later... predictions?

    175

    how did the last day feel


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    #547
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    itsallaboutheL wrote: »
    175

    how did the last day feel

    not too bad... slow but not overly hard.


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    #548
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Arah well that was ****e! Failed 170kg twice... odd enough. tho i got to the gym half an hour before it closed, had to really rush my warmups. the 170kg felt alright on my back, like i should've been able for it, but nothing fired properly on the way back up or something... pre workout was a blueberry muffin milkshake and a double whopper too. meh. tryin again tuesday.


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    #549
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    took about 2 weeks off there... college is hard, just started 3rd year and have 2x4.5 hour labs a week... 9am starts every day etc... and band stuff. anyways. gotten myself organised and timetabled to get back into things now. and my new weightlifting club shall be commencing training tuesdays and thursdays. :)


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    #550
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    well.. attempted to squat today after 2 weeks of nothing. knee pain prevented this. no idea where it came from but i'm gonna foam roll like a bastard and see how that sorts it...


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    #551
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    The inaugural training session of UCC Weightlifting Club!

    bout 10 lads showed up not including meself. Colin Buckley did some screening with everyone, OH squats etc, which everyone got on grand with. Did some teaching of the first pull, second pull, and catches and everyone did pretty damn well considering pretty much everyone is totally new to it. Very happy :D

    then i did some OH presses and dips meself, and foam rolling.


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    #552
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    another hour of training in the oly lifts yesterday. knee's still a bit off.


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    #553
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    shoulder activation etc

    bench
    20kg x20
    60kg x10
    60kg x10
    70kg x7
    80kg x8
    90kg x5
    90kg x5
    90kg x5
    90kg x5

    Cable Rows...
    high reps, upping the weight until the cable snapped when i got to almost the full stack... the lat pulldown attachment fell down and smacked me on the head and possibly concussed me.

    BOR + tricep supersets
    Fat bar BORs (50kg + bar) for sets of twelve, with some JM presses, narrow neutral grip machine chest press and some OH tri extensions. maybe 4 sets of BORs, 3x10 JM press at 60kg... didn't keep track of the rest.

    :edit: did some elbow flexor exercises to get some blood into the elbows before benching.... felt nice.


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    #554
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    jesus, 10 days since i've even benched anything. might see a physio about my knee now at this stage.


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    #555
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    gonna work the **** outta my bench while my knee sorts itself out, a trick i learned from training with L...

    anyway, today

    shoulder warmups etc

    Bench
    20kg x20
    60kg x11
    70kg x6
    80kg x6
    90kg x6
    90kg x4
    90kg x4
    50kg creeper set... tough enough.

    BORs
    50kg x15
    50kg x15
    60kg x12
    60kg x12
    60kg x12

    no energy for anything else cos all i've eaten today is a bowl of porridge. goals - get a big bench, get a massive barbell row... hook grip was used today for the first time. i lieks it. anyway, embarking on a training programme of HTFU for now.


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    #556
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    so eh today i fixed my knee by squatting 100kg x10, 120kg x5 and 140kg x1, beltless in cons. my knee is now fine.


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    #557
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Today, in a rush

    no warmups

    OH Squats
    20kg x10
    40kg x5

    Squats
    60kg x10
    80kg x8
    100kg x5
    120kg x5
    120kg x9

    BORs
    60kg x12
    60kg x12
    60kg x12 +5

    Barbell curls (in the rack)
    20kg x10
    40kg 3x6

    and a set of 10kg plate hammer curlzzz

    nicely pumped.


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    #558
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    BLLEEEUUURRGGHHH

    Couple mins on the erg to loosen out

    Deadlifts
    60kg
    80kg
    100kg
    120kg
    140kg x1
    160kg x1
    180kg x0
    180kg x0

    Some curls, bent presses, DB presses....

    meh. haven't deadlifted in like, FOREVER. also sleep deprived. and starving. undernourished. unmotivated. weak. crap.

    gonna hit the gym every day for the next week just doing something to get back into a groove of sorts and remind my body i'm supposed to be strong...

    and got a notion into my head to do doggcrapp.


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    #559
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    olympic lifting fail...


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    #560
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    the drifter wrote: »
    olympic lifting fail...

    my knee's been banjaxed! i'm getting back at it this week... oly lifting a doogcrapp WILL work. swear.


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    #561
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    on reflection... i'm gonna go do WS4SB 3 again for bench/upper body anyway, that worked for me. incline bench for the main exercise this time. now need to sort something out for squats + deadliftz.


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    #562
    Scuba Ste
    Registered Users Posts: 1,603 ✭✭✭Scuba Ste


    the drifter wrote: »
    olympic weightlifting fail...

    Fail


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    #563
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Todaaaayyy

    shoulder activation etc + some elbow flexion

    Incline Bench     - bout 30 degrees
    20kg x20
    40kg x12
    60kg x8
    70kg x8
    80kg x6
    85kg x6

    Flat DB Press
    22kg bells x15
    32kg bells x8
    32kg bells x8
    32kg bells x8
    32kg bells x7 ... fecked up the last rep on balance

    DB Rows
    32kg bells x15
    42kg bells x10
    42kg bells x10
    42kg bells x10

    DC pec + shoulder stretches

    that felt good. incline bench feels like a nice change. gonna stick with it, and flat DB benching, westside style for a while. Used a hook grip for the DB rows, were solid and controlled.


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    #564
    the drifter
    Closed Accounts Posts: 7,348 ✭✭✭the drifter


    needs more log pressing..... :P


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    #565
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    the drifter wrote: »
    needs more log pressing..... :P

    i need a log for that... :p


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    #566
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Today

    Warmups

    Squats
    20kg x5 - OH
    40kg x5 - OH
    60kg x5 - OH - sweet.
    80kg x6
    100kg x5
    120kg x5
    140kg x3
    150kg x2 - PR, i suppose.

    Stretching

    EZ curlz
    Bar +20kg x12
    Bar +30kg x8
    Bar +30kg x8
    Bar +30kg x8 - strict as ****... serious pump.

    a set of DB hammer curlz, outta there.

    Decent squat i suppose, while i'm only getting back into it. technique was good, felt great. happy enough.


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    #567
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Training oly lifts today for an hour... did a quick bit of technique on the jerk, then worked up to 60kg x2 C&J, which is a PB cos i've never jerked weight before. weight was easy but technique needs work. did a small bit of snatch technique with the wooden discs, wasn't great pulling but the catching was solid.


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    #568
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    Today

    Shoulder warmup etc.

    Incline Bench
    20kg x20
    40kg x12
    60kg x8
    70kg x6
    80kg x5
    90kg x1
    90kg x2

    Dips
    BW x15
    BW x14 +1
    BW x11 +4

    Machine Row
    worked up to plate 70 4x8

    Plate front raises + DB laterals
    a bitta that

    ah grand. still a bit sore from saturday's bench for some reason... meh.


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    #569
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    17 stitches in my left hand, looks like one-arm pressups and single arm deadlifts for a while.... :pac:


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    #570
    brianthebard
    Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    front squats with arms out in front? If you could get hooks its possible you could do back work without your hand touching the bar but I'm not sure how effective or comfortable that would be.


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    #571
    Parsley
    Closed Accounts Posts: 3,144 ✭✭✭Parsley


    brianthebard wrote: »
    front squats with arms out in front? If you could get hooks its possible you could do back work without your hand touching the bar but I'm not sure how effective or comfortable that would be.

    ah, zombie squats. i hadn't thought of them! sound :D


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