Seconds out, round two!

DamienH

Decided that I'd start a log up here again. I spend enough time on boards so it makes sense. I use pound weights but I think in kilos so I'll just put up the kg conversions.

Walking weight is about 102kg.
Best recent lifts are as follows.

Standing Press 1RM 91kg
Squat 1RM 184kg
Deadlift 5RM 170kg

I haven't benched in ages. The gym I go to is full of people who only bench and if I go at peak times there's a ridiculous wait for it. I use weighted dips instead. Deadlift weight usually jumps up by 2.5 kg every week, same as squats. I've got fractional plates for the press so the jump differs day to day.

For the last two weeks my lower back has been feeling weird after doing squats so I took the fortnight off until today. I tried some high bar today and they felt fine. I've got to get my deadlift up so I think I'll just get some silly reps with the squatting.

Days off I usually do some burpees. Handstand practice is thrown liberally throughout the week.

Today was:
Standing Press (All strict with no bounce)
71kg
5,5,9

Squats
105kg
3x10

Hang Cleans
Single @ 86kg

Chins
3 sets of 4

Pushups
28,26,22,18,14
Fingertip Pushups
5,5,4,4,3

Edwardius

Have you been training the press with that rep scheme for long?

DamienH

Usually what I do is 2 sets of 5 and then as many as I can get at that weight. I usually stop a rep short of failure. This will be only my second time riding that out to it's peak.

Between those two cycles I've done a 5,4,3,2,1 rep scheme, pressing twice a week for 4 weeks, followed by a basic enough volume->intensity cycle.

The 2 sets of 5 +1 AMRAP got me to 78kg for 3 sets.
5,4,3,2,1 got me the 91kg single.
The volume -> intensity cycle didn't really do much for me but in hindsight I should of at least spent a couple of weeks taking it easy on the press before I started it.

DamienH

Burpees
Do 20 and rest a minute for three sets. Max time for each burpee is 3 seconds.
20,20,18 <-- Why do I stop?

Pushups
28,24,20,16,16

Wall Handstands
Held one against the wall for 73 seconds. I could of held it for longer but my wrist position was a bit off.

Stretching, back felt okish today. I'm not sure if it's doms or not.

DamienH

Dips +14kg
5,5,11
I'll just keep adding to these until sets across of 5, about 2.5kg every time.

Deadlifts
Work up to a set of 180kg for 3. It went up fine. I tried 190 then but I couldn't get it off the floor. I haven't been pulling my deadlifts from a dead stop and that's the reason why I made such a balls of it. Ah well, next week I'll start a new cycle. I'll make sure to pull them all from a dead-stop as well. You live and learn!

Pushups
28,24,20,20,16

DamienH

Burpees
3x20. All within a minute each, with a minute in between. I took my time on the first two sets and then I had enough left to finish the third.

Pushups
28,24,24,20,16

Handstand Practice
Kicking up to the wall and trying to find my balance.
Held a crow stand (knees on elbows) for an easy 1:30 aswell. My finger strength is pretty good now, mostly due to the fingertip pushups I think.

A bit of foam rolling on my glutes and some shoulder mobility.
My weight is pretty stagnant now at 101-102kg. I lost a nice bit of fat after christmas, and I'm going to start upping the calories a little bit now. Usually I'm eating about 250-300g of protein, 150g of carbs and I don't normally worry about fat.

DamienH

Press
72kg
5,5,8
Presses all felt heavy today, I'll get another rep on wednesday.

Squats
102.5kg
10 x 5
1 minute rest between each set, 3 breaths between each squat. I really want to get my squat form down, HB is the way to go for me I think. It feels better than LB anyway.

Hang Snatch
I'm using a clean grip because it's much nicer on my shoulders.
50kg 2x5
Easy

Chins
8x2

DamienH

Dips +15kg
5,5,11

Fooled around trying to unglue my glutes. Did a set of 20 @ 60kg. I seem to shift more onto my right side when squatting. Need to see what I can do to fix this.

Chins
4x4

Pushups
30,26,22,18,14

Did a set of 14 as well on my fingertips.

DamienH

Press
73kg
5,5,8
These felt heavy again today. I really want to get up to sets across of 5 and try and set a new 1RM
Previous best set of 5 was 78kg. I'm going for a set @80/82.5 this time.

Deadlifts
127.5kg 10x2
1 minute between each set. All from a deadstop, really working on my setup.

Pushups
30,26,22,22,18

Handstands

I've been working on my glutes, I think the problem is a tight left one.

DamienH

Dips
+16
5,5,10
11th rep was very close.

Clapping Pushups
8,6,6 Jesus christ. I wasn't expecting these to be very difficult.

TGUs
Worked up to 37kg, 2 singles each side.

Goblet Squats
3x10 30kg

Hang Cleans
60 x 5
70 x 3
75 x 2

Handstands

DamienH

Bad week of work ahead, just going to try and get in and get out.

Press
75
5,5,6
I'm good for another on the top set

Chins
5,5,5
This is the first time I've ever gotten 3 sets of 5 I think.

DB cleans
43kg
2x5 each arm.
I can't squat until I get into that physio so I might as well do something fun!

DamienH

Dips + 18kg
5,5,9

RDL
60kg 2x10

Hang Cleans
66kg x 5
74kg x 3
80kg x 2

Chins 3x3
I'm going to take a week off pushups and test them on monday. Work was fairly hectic last week so I wasn't eating as I should have been. Back to normal this week

DamienH

Press
80kg x 5 PR
Presses felt good so I tried to equal what I thought was my last PR, but I ended up adding on another 2/3kg. Very happy with this, felt fine. The last rep was a struggle.

Deadlifts
145kg
6x2
2 mins rest between sets, all overhand and from a dead stop.

Handstands

Good day!

edit: Weight 102kg.

DamienH

Press
82kg x 5 PR

Squats
Worked up to 134 for an easy set of 5. Nice to be squatting again.

Chins
4x3

Hang Cleans
Worked up to a single @ 84kg

DamienH

Press
82kg x 5 PR

Squats
Worked up to 134 for an easy set of 5. Nice to be squatting again.

Chins
4x3

Hang Cleans
Worked up to a single @ 84kg

Pavel66

DamienH wrote: »

Press
82kg x 5 PR

Squats
Worked up to 134 for an easy set of 5. Nice to be squatting again.

Chins
4x3

Hang Cleans
Worked up to a single @ 84kg

well done on the press PR - so good you did it twice

DamienH

Roll on the 1RM PR in about 8 weeks, 95 would be nice!

DamienH

Felt pretty battered from those two heavy days of pressing. Just wanted to get in and get out

Dips
+22kg
5,5,5
Wasn't trying to push anything, just get my fives in.

Deadlifts
7x2 @ 155kg
Very easy. All overhand grip

DamienH

Took Friday off, back into the gym today. Weight was 100kg when I woke up.

Press
73kg
5x2
W1:day 1 80% 5x2, day 2 80% 5x3
W2:day 1 80% 5x2, day 2 80% 5x4
W3:day 1 80% 5x2 day 2 80 % 5x5
W4:day 1 80% 5x2 day 2 80% 5x6
W5:day 1 80% 5x2 day 2 90% 3x2
W6:day 1 80% 5x2 day 2 90% 3x3
W7:day 1 80% 5x2 day 2 95% 4x1
W8:day 1 80% 5x2 day 2 100% 3x1.
I'm going to do some bodyweight dips and maybe some pushup variations wednesdays. Pressing mondays and fridays.

RDls
84kg
2x10 Just wanted to get a nice stretch

Chins
5x3

Hang Cleans
worked up to a triple @ 70kg

DB Incline Curls
3x5 23kg

Finished off with 30 clean and push presses with a 39kg db. I didn't time it but it was a good pace, 15 reps with each arm. Changed hands after every rep.

DamienH

Dying from drink

Deadlifts
145kg 3x2
155kg 3x2
109 1x10

Dips
20,15,15,15 = 65

Had to get out of there

DamienH

Friday
Press
73kg 5x3

2 PC + 1 PP + 3 SDL
4 sets across with 77

DB Shrugs
48kg each hand
2x10

DamienH

Monday
Press
5x2 73kg

Hang Cleans
4x3 with 71kg

Chins
3x4

Front Squats
5x2
I'm working on flexibility to rack these correctly. Today I put my arms out straight, and racked it on my delts. It wasn't very comfortable on my throat but I'm sure I'll get used to it.

All top sets were done with 80kg and with a pause at the bottom

Finished off with 3x10 sets of Good Mornings with the bar.

DamienH

Deads
160 4x2

Handstands the day before for ages wasn't the best idea for my back. All done with an overhand grip, but I think ill break the straps out next time.

Dips
5x15 Pumptastic

Curls for the girls.

DamienH

Press
73kg 5x4
5x6 in two weeks time is going to be a bit of a slugger. I'll have to make sure I get the rest in between sets.

Front Squat
Hands free with a pause at the bottom
Top set was 80kg x 3
I think I'll just keeping adding 1-2 kg every monday and friday for a triple.

DB Shrugs
2x15 with 32kg DB, pause at the top

Weight was 102 at lunch.

Practicing handstands a lot more now, found the sweet spot Best hold off the wall is for about 6/7 seconds now. If it's anything like the crowstand it won't be long coming up. From looking at videos there's much less of a curve in my back too.

As far as handstand negatives go, I can get down about 3/4s of the way.

DamienH

Press
5x2
Zoom

Front squats
82kg triple

Curls
Lying leg raises 2x8
Chins 4x4

DamienH

Deadlifts
146 1x3
155 1x2
159 1x2
164 2x2
109 1x10

The slowest rep of them all was the second @ 159. I wasn't back far enough and it started to get away from me.

Dips
20,18,18

Wide Grip Pulldowns
180 ish I think. 1x8, 1x6

DamienH

Press
73 5x5

Surprisingly easy actually. No grinder reps at all. I'm dreading 5x6 a little bit less now!

Front Squats
Worked up to 84kg

DB Shrugs
41kg DBs
2x12; pause at the top.

(PC + 2 C&P + Snatch + 3 Front squats) 5 sets, minute rest between each set. Done with 44kg.

DamienH

Press
73 5x2

Front Squats
86kg for a triple

Chins 5x4

Incline Curls
22.5 Dbs, 2x8

DamienH

Deads
145 x3
155 x2
164 x2
173 3x1

Missed the last single at 173; I didn't keep it close into my shins. I'll go for a straight max next week. 184 should be doable, 200 would be a delight.

Lat Pull
84 1x6
73 1x9

Snatch Practice.

Weight afterwards was around 98kg.

DamienH

Just tried some handstand pushups against a wall. I'm about an inch and a half away from full range.

DamienH

Press
73kg
5x6
Suprisingly easy, I felt like I had a good few more in me.

Front Squat
89kg for a triple

Hang Cleans
84 two singles

Handstand Pushups
Must have done about 7 of these in total , a couple of sets of two. Still missing out on that last inch of rom, it should come pretty soon I think.

TGUs with 16kg DB
29 in 5 minutes
Wasn't really trying to rush, just getting them done. I think I'll use this as a finisher now on fridays. Changed hand every rep