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

brutusthebarber

Are you looking for exercises to get through sticking points or just general assistance??

I've been doing the following assistance:

Deadlift day:
Warm up with power cleans.
Finish with SLDL or Conventional speed pulls.
Some kind of ab work.

Squat:
Pull throughs.
Reverse Hyper/Glute Ham Raise.
Ab work.

This is working for me now, you know yourself the type of assistance there are it is just about finding what works for you!

Also, stick with the ab pull downs, just start light and progress. You could try the standing pull downs as well.

Parsley

cheers man. i'm also thinking of switching to sumo deadlift after this russian cycle's done, supposed to help with pressing your legs and getting the bar off the ground at the start of a deadlift which is something i've a bit of trouble with. i think

brianthebard

I find it a bit harder sometimes to break off the ground in sumo but Kevpants said that the sumo training he did for a while did help that part of the lift when he went back to conventional. I might just be doing them wrong, sometimes it feels almost like a box squat depending on how upright I sit into the lift at the start.

Parsley

well i think i'll try them out for a while anyway and see what they do for me!

itsallaboutheL

Parsley wrote: »

your back alright to get back to some training tomorrow?

Yup, must get a new student card first!

BossArky

I'm disappointed you didn't use a porridge box used as the shield!

Have you tried hanging leg raises for abs?

Deadlift = Hanging Leg Raise, Glute Ham Raise
Squat = Stiff Leg Deads, Ab Pull down

Parsley

BossArky wrote: »

I'm disappointed you didn't use a porridge box used as the shield!

Have you tried hanging leg raises for abs?

Deadlift = Hanging Leg Raise, Glute Ham Raise
Squat = Stiff Leg Deads, Ab Pull down

I've tried hanging leg raises but the flexion on the lower back aggravates my old injury a bit sometimes.

Parsley

2nd November

Russian Cycle Week 7 Day 1
Morning:
DC shoulder warmup - 4kg bells, twice

Bench
60kg x12
80kg x5
90kg x3

100kg x3
100kg x2
100kg x2

Evening-
Squats
20kg x12
60kg x8
80kg x5

100kg x6
100kg x6

Pull Throughs
10kg x15
21.25kg x10
31.25kg x10
31.25kg x10
31.25kg x10

Incline Dumbell Press - proper incline bench was busy
26kg bells x12
26kg bells x12
26kg bells x12
26kg bells x12

---

Bench: Was supposed to be 100kg 3x3. last rep of the first set was ridiculously slow. Last rep on the second set got about 2-3 inches of my chest and stuck. Held it there for about 10 seconds giving it everything I had but it wouldn't budge so i called for the spotter. Last rep on the third set barely made it off my chest. Seems I have a serious sticking point 2-3 inches off my chest, whenever I fail a rep that's where it gets stuck. Suggestions for assistance exercises to get through it welcome!!

Squats were grand sher.

Pull throughs, first time trying them, not sure if i'm doing it right but i'll learn...

Parsley

November 4th

Russian Cycle Week 8 Day 2

Power Cleans
20kg x10
40kg x5
60kg x5

Deadlift
60kg x10
80kg x5
110kg x2
130kg x2

150kg x2
150kg x2

Arch Back Good Mornings
20kg x15
40kg x12
50kg x8
50kg x8
50kg x8
50kg x8

Preacher Curls
bar +10kg x12
bar +20kg x8
bar +20kg x8
bar +20kg x8

One Arm Dumbell Shoulder Press
16kg bell x15
20kg bell x8
20kg bell x8
20kg bell x8
20kg bell x8

Deadlifts felt good. Slow but steady!

Parsley

Also:

must start getting big arms. the rest of me is growing (even have some stretch marks on my legs :eek:) but my arms are still their old scrawny selves... will start throwing in more shoulder/bicep work.. can't do too much extra tricep work cos it's already in there for bench assistance.

cardio,shoot me

GUN SHOW!

Parsley

November 7th

Russian Cycle Week 7 Day 3

Squats
30kg x10 (front)
70kg x8 (front)
90kg x3

115kg x3
115kg x3
115kg x3

Deficit SLDLs
70kg 5x10

Bench
30kg x12
60kg x12

85kg x6
85kg x6

Incline Bench
60kg 4x10

Machine Preacher Curls
5th Pin 3x10

Parsley

Thoughts- Squats felt really heavy. like the 70kg and 90kg felt more like 100kg and 110kg, but i still lifted alright. thought i might've been able for 120kg 3x3 today but i didn't go for it.

Bench also felt really heavy, felt like 95kg. Really slow and stiff. Did it though.

itsallaboutheL

Eat more........... Drink Less

/thread

Parsley

itsallaboutheL wrote: »

Eat more........... Drink Less

/thread

+sleep more.

Parsley

November 11th

Russian Cycle Week 7 Day 1 (again)

DC Shoulder Warmup x2

Bench
20kg x15
60kg x10
70kg x5
80kg x3
90kg x3

100kg x3
100kg x3
100kg x3

CG Bench
60kg x10
60kg x10

Incline Bench
60kg x10
60kg x10

Squats
20kg x12
60kg x8
80kg x6

100kg x6
100kg x6

---

Point proven re: food + sleep. ate and slept plenty over the weekend and hit the 100kg 3x3 today with little bother after missing it last week. Had ring fingers on the rings today, really tried to break my back with the arching.

Everything else was grand, squats were supposed to be 95kg but 100kg is just easier to load and i can manage it easy enough so, feck it.

Parsley

November 11th

Russian Cycle Week 9 Day 2

Power Cleans
20kg x5
40kg x5
60kg x5

Deadlift
60kg x10
80kg x8
100kg x8
120kg x2
130kg x1
140kg x1
150kg x1

160kg x1 PB
165kg x0
165kg x0 - boooo-urns.

Seated Military Press
50kg x12


So today was DL 160kg x1 day, got it. Felt like I should've been good for at least 165kg but i dunno... didn't happen. I have problems getting off the floor, gonna do some sumo lifting for a while and see if it helps.

MP was just to beat L

Parsley

November 14th

Russian Cycle Week 8 Day 2

Squats
30kg x12 (front)
70kg x5 (front)
80kg x5
90kg x2
100kg x2
110kg x2

130kg x2
130kg x2

Bench Press
30kg x15
70kg x5

85kg x6
85kg x6

Squats were supposed to be 120kg, noticed after i forgot about the 5kg bumper plates on the inside Managed it alright though.

Parsley

November 16th

Russian Cycle Week 8 Day 1

DC Shoulder Warmup 6kg bells

Bench - After waiting half an hour
20kg x20
60kg x12
70kg x5
80kg x3
90kg x2

107.5kg x2
107.5kg x1

Soooooo nearly got that last rep. Same old sticking point again, need to start doing something about it soon. Though my old max was 106kg x1, so progress is progress even if it ain't exactly what i wanted.

Parsley

Also, any advice on how to work through that sticking point a couple inches off my chest is more than welcome, assistance exercises or what have you...

BossArky

Parsley wrote: »

Also, any advice on how to work through that sticking point a couple inches off my chest is more than welcome, assistance exercises or what have you...

Err... how about floor pressing with the plates elevated on a couple of 20kg plates each side? Perhaps going from a "dead" stop will help.

Parsley

I was thinking that, thanks Boss. I'll give it a try later this week, maybe today.

itsallaboutheL

Parsley wrote: »

I was thinking that, thanks Boss. I'll give it a try later this week, maybe today.

we could try board presses....

you bring the atheletics girls and i'll provide the wood:pac:

Boom Boom

brianthebard

you're going to put your wood under parsley's chin???? :eek:

itsallaboutheL

brianthebard wrote: »

you're going to put your wood under parsley's chin???? :eek:

cardio,shoot me

well played mr bard, well played....

Parsley

Dick jokes aside...

November 17th

Continued from yesterday, assistance stuff i didn't have time for tdue to polish monsters hogging the bench

DC shoulder warmup x2, 4kg bells

Floor Presses
20kg x12
60kg x10
70kg x8
80kg x5

90kg x4
90kg x4
90kg x4
90kg x4

Squats
20kg x10
60kg x6
80kg x6

95kg x6
95kg x6

Knee felt like if i did any more it'd start giving me grief, so...

Incline Flies
10kg bells x12
10kg bells x12
10kg bells x12

Floor Pressing was fun

itsallaboutheL

Nice Work....

IMO too heavy on the Floor Presses, there an assistance exercise and you broke your hole with low reps... but that's just my opinion.

Parsley

Yeah, i was thinking it at the time actually. But feck it, it's my first day

itsallaboutheL

Parsley wrote: »

Yeah, i was thinking it at the time actually. But feck it, it's my first day

You training today