Operation:Develop actual strength

columok

Dead Ed wrote: »

Think you're selling yourself short with the press goal, cracka.

152.125?

Edwardius

columok wrote: »

152.125?

this much:

https://www.youtube.com/watch?v=H21eV_3GoTo

Calling it a жим стоя adds 10kr straight off the bat

columok

Seated Shoulder Press
20x2x5
40x5
50x5
55x3
57.5x3
60x1 (slow)
These are horrible and should be banned!

Did a rehab session with Dave
Glute work: 1+1 min
Hip Flexor: 1+1
Interior Rotation: 30+30
Exterior Rotation 1+1
Leg Out in Front: 1+30

Reverse Hyper
Empty:2x7x15
5kgx2x15
7,5kgx2x15
10kgx15

Next time need to do 10kg bar 5x25 Good mornings.

Dipz+Chinz
3+4
2+4
2+3
0+3
0+2

Reverse Hyper Curls
3x5kg

columok

Felt tired. In work early, crappy sleep.

Incline Bench (45 deg)
20x2x8
40x3
50x3
60x3
65x3
67.5x3
70x3
72.5x3
82.5x1 PR
85xF (Apparently I gave up too early!)
83.5xF (Proper Fail)

JM Press supersetted w/ Dips
Max Dips=5
20x2x8 (3dips)
35x5x10 (w/4x3,4 Dips)

Good Mornings: Rehab
10kg Barx2x25
20kg Barx3x25

Reverse Hypers :Rehab
Emptyx2x25

Dave had me try a OH press triple @60 after all the tricep/shoulder frying. Hit the first two reps well so happy going into my press max test on thursday!

columok

Press
20x2x5
40x3
60x1
67.5x1 +2.5kg PR
71x1+6kg PR
72.5xF,F (Apparently was starting out with a cruddy barpath)
Did 60x2 with much better barpath. Need more tech work.

Incline 45
20x2x8
60x6
65x5,5,4+F,3+F (elbows all over the place.figured out problem.)

Weighted Dips
3, 3 (2.5kg), 3 (5kg), 3 (7.5kg) 3 (10kg)

Bench Rows
20x8
40x8
50x8
60x5
65x8
70x8
75x8

Overhead Squat
20x8
25x5,30x5,35x5

daveyc21

columok wrote: »

Press
20x2x5
40x3
60x1
67.5x1 +2.5kg PR
71x1+6kg PR
72.5xF,F (Apparently was starting out with a cruddy barpath)
Did 60x2 with much better barpath. Need more tech work.

Incline 45
20x2x8
60x6
65x5,5,4+F,3+F (elbows all over the place.figured out problem.)

Weighted Dips
3, 3 (2.5kg), 3 (5kg), 3 (7.5kg) 3 (10kg)

Bench Rows
20x8
40x8
50x8
60x5
65x8
70x8
75x8

Overhead Squat
20x8
25x5,30x5,35x5

Great PB and a lot more in the tank....

columok

Push Press
20x2x5
40x3
60x3
70x3
82.5x1 PR +2.5kg
85x1 PR +5kg
87.5x1 PR +7.5kg
70x4x3

Single Arm DB Press
11x3
16x3
21x4x6

Good Mornings: Rehab
20kg Barx3x25

Reverse Hyper w/ DB Kurlov
Emptyx4x15 supersetted w/ 13.5x4x10 Kurlov

De-crocking
Glutes 1+1
Hip Flexor 1+1
Int 1
Ext 1+1

Bent Over Rows
21x8
26x8
31x8
36x8
41x6

columok

Short punchy session as Claire was with me.

Incline Bench (45+ Some say 52.5)
20x2x8
40x6
60x5
65x4
70x3

Single Arm Db Press
23.5x6, 23.5x6, 23.5x6+4

Max Dips: 7 (+2 PR)

Bent Over Rows + Dipz
36x6 + 5 dips
41x6 + 3x5 dips

columok

Press
20x3x3
40x3
50x3
60x3
61x3
62.5x2
63.5x2
65x2
66x1
67.5xF

Bench Rowz
20x5
50x5
70x5
75x5
77.5x5
80x5
82.5x5
85x5
87.5x5

Good Mornings: Rehab s/s w/ Lat Raises
3x25x20kg w/ 3x10x10kg

Reverse Hyper Kurlov
15x Empty+16kgx10
10x5kg+16x10
10x10kg+16x10,4 Ran out of time
10x10kg
10x15kg

columok

Bizarrely slightly hungover today so this was a write-off session.

Push Press
20x3x3
40x3
60x3
70x3
72.5x3
gah

Reverse Hyper: Rehab
Emptyx3x15

Seated DB Press
11x10
16kgx5x10

3 Dipz. Gah

Db Shrugs
31x10
36x5x10

Super Yoke OH Walk
Zero, +10, +15, +20

Kurlov db
11kgx4x10

New Invention: Skullcrusher Press
11kgx4x10

gah

columok

Bench
20x2x8
40x3x3
60x3
70x3 Started trying to sort out barpath by chalking up bar and watching where it left a t-shirt mark
75x3
80x2
85x1 PR
87.5x1 PR
90x1 PR+7.5kg
92.5xF

Reverse Band Bench (Black)
120x4
130x4
140x3, 145x2,150xF,F

Floor Press
20x2x6
40x6
50x6
55x6
60x6
65x6
67.5x5

Bent Over Rows s/s w/ Dipz
31x6 w/5 dipz
43.5x4x6 w/ 4x5 dipz

Reverse Hyper Rehab
Emptyx2x10
10s @(10kg,15,20,25,30kg)

d'Oracle

Good work.

columok

d'Oracle wrote: »

Good work.

Thanks. Was disputing with Dave as to whether they were actually PRs since i've never really given benching a crack. He reckons a PR is a PR. I reckon that until I consistently train a lift I'm auto-novice-PR-ing and its just rudimentary linear progression! Or something...

d'Oracle

columok wrote: »

I'm auto-novice-PR-ing and its just rudimentary linear progression! Or something...

You should write a paper about that.

Edwardius

It's a PR you fanny, take it!

Hanley

columok wrote: »

Thanks. Was disputing with Dave as to whether they were actually PRs since i've never really given benching a crack. He reckons a PR is a PR. I reckon that until I consistently train a lift I'm auto-novice-PR-ing and its just rudimentary linear progression! Or something...

Linear periodisation will pretty much always make you stronger if you programme it correctly, so does that mean you'll never hit a PR?

columok

Hanley wrote: »

Linear periodisation will pretty much always make you stronger if you programme it correctly, so does that mean you'll never hit a PR?

I can't argue with the above and my point is entirely irrational. It just seems that a PR can be divided into ones you busted your ass for (with every 0.1kg a grind) and ones that happened cause you got around to training the movement for the 1st/2nd/3rd time. Its similarly irrational to people only writing PR beside compound lifts rather than every assistance movement they got an 8rep PR in.

In summary I'm talking out of my ass.

d'Oracle

columok wrote: »

I can't argue with the above and my point is entirely irrational. It just seems that a PR can be divided into ones you busted your ass for (with every 0.1kg a grind) and ones that happened cause you got around to training the movement for the 1st/2nd/3rd time. Its similarly irrational to people only writing PR beside compound lifts rather than every assistance movement they got an 8rep PR in.

In summary I'm talking out of my ass.

What about compound assistance lifts?

columok

Need to leave 72 hours in future between heavy-ish bench and press sessions!
Right shoulder was half asleep!

Press
20x2x5
40x5
60x3,3,2
50x3x8

Bench Rowz
50x5
70x5
80x5
85x2x5
90x2x5

Reverse Hyper
Gonna start steadily increasing this now
10kgx2x10
15kgx10
20kgx10
25kgx10
30kgx10
35kgx10

Also officiating at press-offs, dicking around on rings and other stupidity! Holidays over at end of this week so next week will be evening training again!

cavedave

How is the back. Does it still stop you doing stuff?

columok

cavedave wrote: »

How is the back. Does it still stop you doing stuff?

Sorta. I can only do limited amounts of squat/dead/clean shtuff. trying to minimise setbacks and make shizzle stronger at same time!

columok

Press
20x2x8
40x3
50x3
57.5x3
60x3,2
65x2
67.5x1
70x1
72.5xF

Dipz
4x5, w/chainz (3,2+f)

Clean + Jerk
60kgx3x3
60kgx10x1

DB Press
23.5x6+4
21x3x8

GHD Situpz
5x5
Combined with some max effort softball throws. Have rhabdo now!

token

columok wrote: »

GHD Situpz
5x5
Combined with some max effort softball throws. Have rhabdo now!

Did you throw it further than Speal & Khalpia? GPP'd for anything but being able to throw a ball down a field.

Hanley

token wrote: »

Did you throw it further than Speal & Khalpia? GPP'd for anything but being able to throw a ball down a field.

Elite athletes lacking a basic movement pattern. Awkward.

columok

Hanley wrote: »

Elite athletes lacking a basic movement pattern. Awkward.

In fairness its not like there are standardised worldwide methods for measuring throwing power on a field.

d'Oracle

Unknown and Unknowable.

columok

Power snatch
20x3x3
30x3x2
40x3x3
40x4x3 (From the Hang)

Bench
20x2x5
40x2x5
Triples @ 70,72.5,75,77.5,80,82.5
85x2,87.5x1+f,
91xF,F (pisspoor)

Floor Press
40x6
60, 62.5, 65, 67.5, 70 x6

Reverse Hyper
Empty x5x10

Bat Wingz
16kgx10x12 secondz

Beat D'Oracle to death with his own beard. Think he's still alive as he appears to have uploaded himself to boards in time!

columok

Warmup incl 3x10 Empty reverse hyper. Back instantly felt better

Cleans:
20x3x2
50x5x2
60x5x2

Speed Press
20x2x3
40x10x3

Yoke OH Walk
Empty, +10, +15, +22.5, +25

Reverse Hypers
Emptyx2x10, 10kgx2x10

Kurlov s/s w/ Skullcrusher Press
13.5kgx3x10

columok

Reverse Hyper
Emptyx3x10

Band Resisted Press
20x2x5 no band
Purple Triples at 20,22.5,25,26,27.5,28.5,30,31,32.5,33.5
Green 20xF,F,F Fat 10kgx1/3

Max Dipz=8 PR
6,6,6,6,5+F

Rehab:
Glutes 1+1
Ext 1+1

Bench
25x2x8
50x5x10

Dave
Who after a bazillion attempts at cleaning 100kg hang power cleaned it like it was nothing...

daveyc21

When all else fails brute force and ignorance...