5(4)3(2)1...Go.

Sangre

Back from NY. Lots of eating and walking. Debating whether to go to gym today. I'm not feeling 100%.

Magic Eight Ball

Sangre wrote: »

Back from NY. Lots of eating and walking. Debating whether to go to gym today. I'm not feeling 100%.

I feel your pain :pac:
Those hotdogs? nom nom nom..

Molly

Those hotdogs are available to me all the time

Magic Eight Ball

Molly wrote: »

Those hotdogs are available to me all the time

I applaud your resolve so. :pac:

Sangre

Nah, just ridiculous breakfasts and lots of twislers!

First session back, decent enough. Wish I had got back to it earlier though.

C3W3D3 8 March 2010

warm-up:
bw squats
dynamic stretches
dislocates
band pulls

Bench Press: 81kg
60kgx5
66.5kgx3 (should have ben 69kg)
76.5kgx5
42.5kgx5x10 - could move up.

BOR:
40kgx3x10 - move up small

Incline BP: first time not DBs
50kgx7
42.5kgx10
42.5kgx8 - stick at this weight

Face-pull:
29kgx3x10

Warm-down:
stretch and foam roll
Forgot towel for shower - d'oh!

Sangre

C3W3D4 10 March 2010

Warm-up:
BW squats
foam roll
dynamic stretch
bird-dogs

Squat 115.75kg
warm-up
86.5kgx5
97.5kgx3
110kgx4
Pretty happy with that considering my legs were wrecked for some reason going to gym today. Potentially one more in me but last was way too slow to try.
62.5kgx5x10

SLDL
60kgx3x10
found these tough on abs towards again - keep weight same and keep head up

Hanging Leg raise: toe to hands
0x0
couldn't do one properly and probably looked liked a fool in the process

Tried to work-out much quicker than normal - was a lot sweatier than normal!

kevpants

Deadlift look picture perfect to me man. Only thing is you don't need to lean back at the top. Once you're standing up stright you're done! Not a criticism per sé just that you don't ahve to put yourself through the hardship!

Sangre

Cheers Kev, really appreciate the critique. I noted the leaning back once I reviewed the videos. It didn't feel that much when doing them and its something I'll try to avoid now.

Sangre

C4W1D1 13 march 2010

warm-up

OHP: 45.25kg
warm-up
30kgx5
34kgx5
39kgx9
32.5kgx10 - silly mistake thought i was just wrecked from booze last night
22.5kgx4x10

Chins:
8,6,6

Dips 5kg:
8,7,5

Not amazing - rushed and hungover.

Sangre

C4W1D2 15 March 2010

Warm-up:
BW squats
foam rolling
dynamic stretches
glute activation

Deadlift 127.5kg
warm-up
82.5kgx5
95kgx5
107.5x11 (90% I got 11 anyway!)
62.5kgx5x10
DLs much better than I though - felt really quick and I hope I wasn't getting a bounce on them, think I was ok. Thought my DLs were stalling on reps so this is good. Had my stance a bit wider and wasn't over extending at top so this may have helped too.

Good mornings:
50kgx3x10
Getting better depth on these

Back extension:
3x10

Warm-down

Sangre

C4W1D3 18 March 2008

Bit of a bank holiday interuption. Haven't been going to gym as much as I've wanted since getting back from NY.

Warm-up
BW squats
foam rolling
dynamic stretches

Bench 83.5kg
warm-up
55kgx5
62.5kgx5
70kgx7 (+1 with spotter help)
Not too happy with this - don't think I set up correctly
42.5kgx5x10

Row
42.5kgx3x10
Form could be better last few reps - stay same

Incline BP
42.5kg - 10, 9, 7
Left side completely went in last reps - felt much weaker than right - something to work on

Curls:
14kgx8
13kg - 8, 7

warm-down

Sangre

C4W1D4 21 March 2010

warm-up
Bw squats
dynamic stretching
glute activation

squat 120.75kg
warm-up
77.5kgx5

90kgx5

102.5kgx11

62.5kgx5x10

SLDL:
60kgx3x10
Move up slightly - ensure back is straight

Hanging leg raise
God I'm useless at these - I'm swinging all over the place

Weighted sit-ups
10kgx2x10

warm-down

All comments on squats welcome. Haven't videoed them in a long time.

Edit - 84kg according to scales. Don't normally weigh at night though.

cardio,shoot me

looked good to me, one comment though, slow down a bit. your reps in the middle of the set where probably your best as you had to take a breather at the top.

Squatting isnt a cardio exercise (altho if often ends up as one) take a breather. for instance your rep at 55-59 seconds was your best imo

Sangre

Thanks cardio and fair comment. I've actually have never done squats that fast and noticed it even during the set. I think my frame of my mind that day just wanted me to blast through them.

I'll try and get another set up next week.

Sangre

C4W2D1 22 March

warm-up:
BW squats
foam rolling
band pull + shoulder disclocates

OHP 45.75kg
warm-up
31.5kgx3
36.5kgx3
41.5kgx9
This is probably a bit high still for cycle 4 - might increase a bit more than 2.5kg next cycle
22.5kgx5x10
Easy enough and will increase

Chin ups:
8,5,5
These were fairly tough. I seem to be stagnating on these. Going to failure every week seems to have stopped working. I might mix it up with some 5 sets.

Dips+5kg:
8,7,5
These also felt tough and I haven't really improved on them

warm-down

Sangre

Wussing out of gym tonight - very long day starting at 7.15am in work. I've countered this by eating a lot.

Sangre

C4W2D2 25 March 2010

Decided to do a few singles on deadlift tonight to see how I've progressed.

warm-up
foam rolling
stretch

Deadlift 127.5kg
warm-up - briefer than usual as I'd been waiting for bar
90kgx3
102.5kgx3
115kgx3
I did the bare minimum on 5/3/1 work sets to try out my singles. Previous PR was 125kgx1.

125kgx1 - previous PR

135kgx1 - I set this as my target as Jaggie gave me the idea to try this and this was his PR

140kgx1

145kgx1 - someone took my bench/tripod so went for a back shot to show off the buns

150kgx1 - didn't think I'd get this so I was fairly happy I did. Final lockout was quite slow but no hitching. Wish I had a better angle for the lockout

EDIT:
Almost forgot the rest of my workout!

Deadlift: 65kgx5x10 - easier than normal after singles actually.

Good morning:
50kgx3x10
I did not enjoy this! Felt a bit light headed.

Back extensions:
3x10

warm-down

cardio,shoot me

good work man, form looked spot on to me(For a max lift anyway)
altho id say youd be good for 5-10 more

Sangre

Squat video from 21 March as I deleted it from youtube by mistake.Feel free to edit if a kind mod sees this as I can't any more.

102kgx11

Sangre

cardio,shoot me wrote: »

good work man, form looked spot on to me(For a max lift anyway)
altho id say youd be good for 5-10 more

Thanks cardio. I'd love if I had more but I think I was done tonight. Felt lighted headed on 145kg at lock-out, rush of blood from the head I think.

The lifts feel so much slower than they look on the vid.

jaggiebunnet

Great deadlifting Sangre - Now I need to hit 150

cardio,shoot me

Sangre wrote: »

Thanks cardio. I'd love if I had more but I think I was done tonight. Felt lighted headed on 145kg at lock-out, rush of blood from the head I think.

The lifts feel so much slower than they look on the vid.

they always will, my vids looks way quicker than they feel!

Sangre

Thanks jaggie. We seem to be at a similar weight and level so it'll be good to have some friendly competition.

Next step: making 2BW my bitch.

jaggiebunnet

Sangre wrote: »

Thanks jaggie. We seem to be at a similar weight and level so it'll be good to have some friendly competition.

Next step: making 2BW my bitch.

My thoughts exactly If I get 2BW I think I would be most satisfied but it doesn't seem that far off now. Missed Squat again today tho, sick kids - thats a few weeks now since i last squatted...almost scared to go back to it now

Sangre

C4W2D3 27 March 2010

Warm-up:
walk to gym
stretch
band work

Bench 83.5kg
warm-up
57.5kgx3
66.5kgx3
75kgx5
Not the best and a hint of spotter's assitance on last rep maybe. Need to really focus on bench more

Row
42.5kgx3x10
Need to watch grip width etc.,

Inclin BP DB (bar in use)
20kg - 10,10,8
Same I used with DB but felt a lot more steady and in control.

warm-down.

Best of luck everyone competing today. I'm off to play tip rugby - my first cardio work in a long time.

Sangre

C4W2D4 28 March 2010

I was very stiff after tip yesterday. I'm sure the lack of stretching afterwards did not help. I went to the gym today and had one of those days where I felt a lot worse afterwards for going up.

warm-up
walk to gym
foam rolling
stretches
bird dogs

Squat 120.75
85x3
96.5x3
These felt really heavy already. Then I realised I had only had a bowl of cereal all day and it was about half three - stupid. Tried to grab a lucozade but it was too late by then.
107.5x3
I got the prescribed reps and then failed on the 4th rep. Thank god for the safety bars. My heart wasn't in these though which didn't help.

62.5kgx2x10
I had to give up after these - just too weak and annoyed.

On top of that a niggle in my lower right back from last week started acting up. When I lifted my left leg up and my right leg was bending at all my back would spasm and my leg would give way a bit.

Hanging knee raise
4x5
practised not swinging

I left the SLDLs because of my back and finished up

warm-down
5 mins of using a med ball to roll my lower back on my spine. It was 5 mins of shooting pain. I'll have to work on this area a lot I think. I hope this is a niggle or tightness issue and not something more serious.

Worst gym day EVAR

Molly

Hey Sangre, I've had a few days like these myself lately. Crappy feeling when you know you should be doing better but are not.

Sangre

Hey Molly, thankfully I had a better day today.

C4W3D1 29 march 2010

warm-up
squats
stretches

OHP 45.75kg
warm-up
34kgx5
39kgx3
42.5kgx11
weight went up and so did reps. weird but good!
22.5kgx5x10

Chin ups
4x5
1x4
Changed the format from trying to do 3x8. Felt better with these today and really watched my form.

Dips
BW+5kg - 8, 8, 7

Face-pulls
29kgx3x10

warm-down

A guy in the gym was talking to me today. He had been first talking to me in the gym the day I was doing my deadlift maxes. You can actually hear him on the end of my 150kg video. We started talking because I was doing weighted dips. Then we got onto my programme etc., He started telling me I had massive legs. After he asked me my weight too (after I told him what I was DLing) he said that must be mostly mostly and not much fat etc., He commented that he recognised me and wondered if it was from any pubs. He asked me if I ever went to the Dragon or Break for the Border....

Isn't The Dragon a gay bar? Did I just get hit on? This was definitely the last guy you'd stereotyping as gay. He is up in WW Leop a fair bit.

In conclusion, a much better day in the gym!

Sangre

C4W3D2

warm-up
stretch
glute activation

Deadlift 127.5kg
warm-up (brief than normal)
95kgx5
107.5kgx3
121.5kgx4
Disappointed with this for some reason. It was my back/core that failed me on this, my back started to round too much. The deadlifts might have finally caught up on my core strength. Hopefully this will give me motivation to finally do some proper core work.
65kgx5x10

Good mornings:
50kgx1x10
Should have warmed-up first, didn't feel to comfortable
40kgx2x10
This felt better. I'm still not fully sure I have my GM form 100%

Back extensions
3x10 - these seem to hit my hips and glutes a lot. I wonder if I'm doing them wrong. I'm going to start these after squats too. I think my lower back could be stronger.

Hanging Raises
5x5
These started as extended legs and finished as knee raise. I've decided I'm going to be able to do 3x8 hanging leg raises (toes to hands). Found this tough on my grip after DLs.

Sangre

C4W3D3 2 April 2010

warm-up

Bench 83.5kg
press ups
warm-up
62.5kgx5
70kgx3
79kgx5
This seemed quite strong. Happy with this.
45kgx5x10

BOR
42.5kgx3x10
Still slow on last set. I'm not really advancing on these. Maybe I need to switch it up.

Incline BP
42.5kgx3x10

DB Curls
11kgx3x10

warm-down