Squats up dawg?

Mauricmo

Barbell Bench
50kg x10
60kg x5
80kg x5
100kg x5
110kg x3
120kg x1
100kg x5
100kg x5

Incline Barbell Bench
50kg x5
60kg x5
70kg x5
80kg x5
90kg x1
80kg x5

Barbell Rows
60kg x10
70kg x8
80kg x8
80kg x5
80kg x5

WG Pullups
X8
x6
x6

Everything was very slow and felt very heavy today. My lower back is upset with me over yesterdays good mornings.

Mauricmo

Pullups
x15
x10
x8

DB Shoulder Press
30kg x8
35kg x5
30kg x6
35kg x5
30kg x5

Dips
+20kg x10
+40kg x10
+60kg x3
+20kg x12
+20kg x8
BW x15

Shrugs
130kg x5
100kg x10
130kg x5
120kg x5
100kg x10

Skull-crushers, rope pulldowns, curls etc.

GHR
x5
x5
x6

Mauricmo

Squats
60kg x8
80kg x8
100kg x8
110kg x8
100kg x8

Deadlift
60kg x10
80kg x8
100kg x8
120kg x6
140kg x6
160kg x3
180kg x1
180kg x1
200kg x0

Here is my 200kg fail:

https://www.youtube.com/watch?v=yRBy8UDUVoI

Molly

Why are you deadlifting in weightlifting shoes?

Mauricmo

Molly wrote: »

Why are you deadlifting in weightlifting shoes?

I switch between them and barefoot for deadlift. I like the strap on the weightlifting shoes, because I can make the shoes really tight right before the lift and release it as soon as it's done. This and the solidness of the soles.

Mauricmo

So after an unscheduled 2 week break, today I was back training.

Bench
40kg x10
60kg x10
80kg x8
100kg x5
100kg x5
100kg x5
100kg x4
80kg x5

Incline Bench
60kg x5
60kg x5
70kg x5
70kg x5
60kg x5

BB Row
50kg x10
60kg x10
70kg x8
80kg x5
60kg x8

Wide-grip Pullups
x6
x5
x5

GHR
x6
x3
x3

Mauricmo

Squat
60kg x10
80kg x8
90kg x8
100kg x5
110kg x5
120kg x5
130kg x1

Front Squats
60kg x8
70kg x5
80kg x5
90kg x5
100kg x2

Good Mornings
60kg x6
60kg x6
60kg x6

GHR
x6
x3

Need to find an easier way to do GHR's. I used to do them on a lat pulldown machine but thats not available and now I use a barbell and rack but thats really awkward to set up.

Mauricmo

Pullups
x8
x8
x8

DB Shoulder Press
28kg x8
30kg x5
35kg x5

Barbell Press
40kg x5
50kg x5
60kg x3
60kg x3
50kg x5

Dips
+20kg x8
+40kg x8
+50kg x3
BW x15

Shrugs
120kg x5
120kg x5
100kg x8
100kg x8
100kg x8

EZ bar Curls
20kg x8
30kg x8
30kg x8
20kg x8
20kg x8

Mauricmo

Quick session yesterday evening.

Squats
50kg x8
60kg x8
80kg x6
100kg x6
120kg x6

Deadlifts
60kg x8
100kg x8
120kg x6
140kg x6
160kg x3
180kg x0
180kg x1

Mauricmo

Bench
60kg x8
80kg x8
90kg x6
100kg x5
105kg x2
100kg x4
100kg x3
100kg x3
60kg x15

Barbell Row
50kg x8
60kg x8
70kg x8
80kg x6
80kg x6
80kg x6

Dumbbell Bench
27.5kg x10
35kg x6
35kg x5
35kg x6
30kg x5

Did something else, can't remember though. Didn't matter, this is how I felt today-




Bit of 7-aside later after wasn't too bad.

Mauricmo

Pullups
x10
x8
x8

Overhead Press
30kg x10
50kg x6
60kg x3
55kg x5
55kg x5

DB Shoulder Press
30kg x6
35kg x5
30kg x5

Dips
+20kg x10
+40kg x6
+50kg x5
+60kg x2
BW x15

Shrugs
120kg x6
100kg x8
100kg x8

EZ Bar Curls
+20kg x10
+30kg x8
+30kg x8

Some rope pull-downs and more pullups.

Mauricmo

Squat
50kg x10
60kg x8
80kg x5
100kg x5
120kg x3
130kg x1
140kg x1
150kg x0 (x3)

Front Squat
60kg x6
80kg x5
90kg x5
100kg x3

Rack Pulls
60kg x8
100kg x10
140kg x6
160kg x5
180kg x3
200kg x3

Think I might have set the bar a bit high for the rack pulls, I was lifting from just above the knee, seemed a tab bit too high.

Here is the 140kg, I feel like 150kg isn't too far off.

https://www.youtube.com/watch?v=b1ZBS0azJaU

Molly

Looks to be 2 or 3 inches too high. I wouldn't go up in 10's when maxing either (That is if you're maxing)

Mauricmo

Molly wrote: »

Looks to be 2 or 3 inches too high.

Yep, had a look at some vids and most of them begin pulling from just below the knees.

Molly wrote: »

I wouldn't go up in 10's when maxing either (That is if you're maxing)

That's me maxing or at least very close to it. I know, I should be moving up in smaller increments- I just felt like I had the 150kg in me today. I'll go for 145kg this week.

Mauricmo

Molly wrote: »

Looks to be 2 or 3 inches too high. I wouldn't go up in 10's when maxing either (That is if you're maxing)

Oh and feedback is much appreciated

Molly

Sorry, I meant the squats were a little high. I don't know about rack pulls as I've never ever looked into them

Mauricmo

Awww that sucks.

Mauricmo

Wide-Grip Pullups
x8
x6
x6

Bench
60kg x10
80kg x5
100kg x3
110kg x2
120kg x1
120kg x1
125kg x0(x2)
100kg x5

Incline
60kg x8
80kg x8
90kg x3

DB Rows
40kg x8
50kg x5
40kg x8

Lat Pull-down
55kg x10
60kg x10
85kg x8
80kg x8

Mauricmo

Pullups
x15
+10kg x8
+20kg x5
+20kg x2 (wide grip)
BW x5 (wide grip)

Shoulder Press
22.5kg x10
30kg x8
30kg x5
30kg X4
30kg x3

Skull-crushers
EZ bar +20kg x15
EZ bar +25kg x10
EZ bar +30kg x8
EZ bar +30kg x6
EZ bar +20kg x15

Curls
EZ bar +20kg x12
EZ bar +25kg x8
EZ bar +25kg x6
EZ bar +20kg x6

21's
EZ bar +10kg - three sets, 30sec rest between.

various different arm and shoulder exercises on cable machine.

I'm a little bit restricted in what I can do at the moment because of a twisted ankle. Have to take it fairly light and avoid most lower body stuff.

It's not all bad news though, my gym just installed one of these:

Mauricmo

Bench
40kg x10
60kg x6
80kg x5
100kg x3
110kg x1
120kg x1
125kg x0
125kg x1
125kg x1
100kg x3

DB Decline Bench
28kg x10
30kg x10
35kg x8
40kg x5
35kg x6

WG Pull-ups
x6
x6
x6

BB Rows
60kg x8
80kg x6
80kg x6
60kg x8
60kg x8

Pulldowns
80kg x10
120kg x8
100kg x10

Mauricmo

Pullups
x12
x10
x8

DB Shoulder Press
26kg x10
30kg x8
30kg x6
35kg x6
30kg x6

Shrugs
*very slow and controlled*
100kg x10
100kg x10
100kg x10

Dips
+20kg x10
+40kg x8
+40kg x8
+40kg x6
BW x20

EZ Bar curls
+20kg x15
+30kg x6
+25kg x10
+25kg x10
+20kg x∞


some skull crushers and stuff on the cable machines.

Mauricmo

this was my first lower body session in about 2 weeks. My ankle is still feeling out of sorts and I know from experience not to mess around when it comes to joints.
Pullups
x6
x6
x6

Squats
very light, did not record weight.

Deadlift
60kg x10
100kg x10
120kg x6
140kg x3
160kg x1
170kg x1
180kg x1
- my bottle of liquid chalk has gone missing, so none of this today:




Did some leg machines and called it a day.
A pretty lame day tbh.

Mauricmo

Got to train in Ironside today, thanks to daveyc21 for the guest pass.

The place is incrediballs. It is packed with weights, strongman gear, olympic lifting stuff, loads of squat racks, cages and DB's that go up to 70kg! It also has a track going down the middle of the gym with precision timing equipment. Very nice atmosphere in the place and the chap Barry who was there at the time, a mountain of a man, was giving bench press coaching. Anyway I'm sold, I'll be joining fairly soon.

Pullups
x8
x6
x6

Bench
60kg x10
80kg x8
90kg x6
100kg x5
110kg x3
120kg x1
130kg x0(x2)

Decline DB
25kg x10
35kg x8
40kg x6

Incline DB
35kg x6
35kg x6
35kg x6
30kg x5

BB Row
60kg x10
70kg x8
80kg x8
80kg x6
80kg x6

Lots of wide-grip pullups and some single arm DB rows.

Oh and they also have a GHR machine in Ironside!

Mauricmo

Pullups
x10
+15kg x3
+15kg x5
x6
x6

DB Shoulder Press
24kg x8
30kg x8
32.5kg x6
30kg x5
30kg x5

Shrugs
100kg x5
100kg x5
110kg x8
140kg x8
140kg x8

Dips
x20
x20
x20

Skull-crushers, curls, 21's, hammer curls and chins.

howtomake

Oi there, looks like I'll be around Ironside myself next month.

Mauricmo

howtomake wrote: »

Oi there, looks like I'll be around Ironside myself next month.

Only saw this now. See you there!

Mauricmo

So after a whole month absence today I was back in the gym. Two weeks holiday followed by epic sunburn/tiredness/extreme laziness.

Little bit of strength loss but not too concerned as its been a while.

Pullups
x8
x8
x6
x6

Bench
50kg x8
60kg x10
80kg x8
100kg x3
100kg x3
100kg x3
60kg x12

BB Rows
60kg x10
70kg x8
80kg x6

Decline DB Bench
30kg x10
30kg x8
35kg x6
35kg x5

Mauricmo

WG Pullups
x10
x8
x6

(Light) Squats
60kg x10
80kg x10
100kg x8
100kg x8
100kg x8
-thought the month break would have taken care of my ankle. Apparently not.

Deadlift
60kg x10
100kg x10
120kg x10
140kg x8
140kg x8
140kg x8

Pulldowns
80kg x10
100kg x10
120kg x10
120kg x8

~yawn

Mauricmo

Pullups
x10
x8
x8

Squats (light)
60kg x10
80kg x10
100kg x5
100kg x5
100kg x5

Deadlifts
60kg x10
100kg x10
140kg x6
140kg x6
140kg x6
160kg x3

Pulldowns
80kg x10
100kg x8
120kg x8
100kg x6

Mauricmo

I have been getting real lazy with the logging recently, here is a few of the last sessions:

Barbell Bench
60kg x10
80kg x10
100kg x6
110kg x3
120kg x1
120kg x1
120kg x0
125kg x1
105kg x4

Incline Bench
60kg x8
80kg x5
95kg x3
60kg x5
60kg x5
60kg x5
60kg x5
60kg x5

Wide Grip Pullups
x10
x6
+20kg x3
+10kg x6
x8

---

Squat
60kg x10
80kg x8
90kg x8
100kg x5
110kg x5
120kg x5
130kg x1

Front Squats
60kg x8
70kg x5
80kg x5
90kg x3
100kg x1

Good Mornings
60kg x6
60kg x6
60kg x6