Seconds out, round two!

DamienH

Weight this morning was 100.5kg. I'm watching what I eat a little bit more so I'm happy with it creeping down a pound or two a week. If I could shave off 4 kilos of fat I'd be delighted.

DamienH

Press
73kg 5x2

Front Squats
91kg for a triple

Chins
4,3,2,1

fooled around with handstand

DamienH

Deads
Worked up to a single at 187kg, which is a PB.
It's a pretty shallow victory though, it's still a pretty low number It's a step in the right direction though. Tried 194 afterwards but it stalled at about mid shin. Still have 15kg to go to get that double bodyweight deadlift. At least I've stopped bouncing them now!

Handstand Pushups
8 partials, still can't get that elusive last inch. I'm getting a little bit closer though, shouldn't take long more.

DamienH

Press
82kg
3x2

Front squat
93kg for a triple

Got it done in 30 mins. Presses felt very good. I took about 1.5 mins rest between each set, still went up fine. Squats should have another 15/20 in them at least.

DamienH

Came back from work and went for a handstand pushup. Managed to get it this time, kisses the floor. I've got one now, bring on 10

DamienH

Complex
Row
Clean
Squat with bag on right shoulder
Military Press
Squat with bad on left shoulder
Stiff leg deads

10-9-8-7-6 in ten minutes, finished the 6sixth set with 9:48 on the clock. I'll give it another go during the week, but without the ten minute cap. All done with my 33kg sandbag at home.

DamienH

Press
73kg 5x2

Front Squat
95kg 1x3

Chins
8x2

Leg Raises
3x8

Windmills
25,30,34
All done for 8 reps each side

Farmer's Walk
42kg barbell each hand
5 lengths

Forgot the 3 sets of 20 good mornings using my green band. came home and they're on 70sbig today too, coincidence! I read about them in an eboook on elitefts http://www.elitefts.com/documents/seminar.pdf

DamienH

Deadlifts
127.5 1x10

SLDL
62kg 3x10
Easy

Barbell Rows
55kg 3x8
All done nice and slow

Back extensions
2x15 11kg

Side Bends
39kg DB 3x8

Knee Raise Holds
3x10sec

Waiter walk with 40kg barbell in one hand
3 lengths with each hand 3(1)

One handed farmer's
3 lengths 3(1)

40kg held at lockout
5 lengths 1(1)

DamienH

Press
82kg
3x3
These felt very good, a fourth would have been there.

Front Squat
98kg 1x3

Hanging leg raises (to 90deg)
8,6,6,8

Chins
8x2

Curls
45kg ezbar 3x8

DamienH

Clean and Press
5x2 73kg

Front Squats
100kg for a triple

Chins
10x2

In and out in forty minutes, bit of a rush

DamienH

Deadlifts
130 1x8

SLDL
66kg 1x10
70kg 2x10

Rows
135 3x8

Leg Raises
3x8

Waiter's walk with 41kg DB
20 lengths broken up into doubles with each hand

Farmers Walk with 41kg DB
4 lengths, each arm

Rack walk with 41kg DB
A straight set of 7 lengths each arm

Felt tough enough, I got to the gym around 11pm because of work.

DamienH

Press
87kg
3x1
Failed the second rep , it wasn't in the groove and just got away from me. Felt good though. Next friday I'll go for a PB.

Front squats
102 for a triple. Nice to get bodyweight. I think I'll change to 3,2,1 for a while next.

Chins
10x2

DamienH

Forgot to log monday


Wednesday
Deads
134kg for a set of 8

SLDL
70kg 5x10

Rows
60 2x8
57 3x8

Leg raise with hip raise
15,15,10,10,5,5

Different kinds of carries

DamienH

**** day today, still stuck on 91kg for the press. I've learned a couple of things though.

1. I need to press heavier more often. The last progression I used was a bench programme. I need to get used to having +90% weights above my head for singles and doubles. It's all well and good repping 70-80 but if I want to press heavy, I've got to nail down form at heavy weights.

2. Linear progression has to be changed up for a while. It was working before but doesn't seem to be anymore.

3. Assistance work needs more volume.

I've been reading the westside for confused bastards thread and Ive been thining of giving it a go. Got an ebook from elitefts aswell about it and it seems to be making sense. I've got to sit down over the weekend and work out some lifts.

GASMANN

id be interested to see how that goes for you, 91@100 bw - im envious, i also can rep away in the 80-90% range but really fall down on singles close to max. if what you try works i might steal it.

DamienH

I'm fairly sure the singles will work, they'll be a nice change from reps anyway.

Front Squat
111,114,116,118

Good Mornings
3x12 44kg

Lunges
23kg 3x8

Ab 5x10
Ab Wheel 3x8

I ****ing hate lunges.

DamienH

Floor Press off pins
111, 120, 118, 111
It takes a while to get the bar moving off the pins. 120 is an ok start though.

Barbell Rows
61kg 3x10

Face Pulls
4x15

Diamond Pushups
5x10

Leg Raises 10,8,8
Planks 2x1 minute
Weighted sit-ups (decline bench)
3x6 with 20kg

DamienH

RDLs
102 3x10

Split Squats
3x10 30kg

Hypers
3x15 20kg

Chins 6x3

Side Bends 34kg dbs, 4x15
Crunch full stack 3x8

DamienH

2 DB Presses
27kg DBs
3x8

Dips
3x10
Horizontal Rows, feet on a bench
3x10

DB Shrugs with 45kg DBs
3x10
Curls 30kg
3x10

Lying leg raises 5x15
Russian twists 3x10
Ab wheel 3x8

DamienH

Front Squats
111, 114, 120PR , 109

120 went up nicely. I'll save the extra couple of kgs for next week

Good Mornings
50
3x12

Lunges
23kg Dbs
3x10
Ugh, lunges

Waiter Walks
5x2 lengths with 23kg dumbells
Knees to elbows (ish)
3x10

DamienH

Floor Press off pins
111, 120, 123 PR, 114
Bit of a grind but it went up and my form was pretty solid. Still feels pretty strange pressing from pins.

Barbell Rows
66kg 1x8
70kg 2x8

Face Pulls
3x15 27.5

Hindu Pushups
5x10 More for a stretch and a bit of pressing tbh

Leg Raises 12,10
These are definitely getting better. I'm getting more height and more reps.

Had to leave to get the bus, but I plan on doing the following after work.
Planks 3x1 minute
Some ab wheels
Some kind of band pallof press holds

DamienH

RDLs
114 3x8

Split Squats
3x12 30kg
Left leg is much harder than the right

Hypers
3x15 23kg

Leg Raises 12,12,12,12
Pallof Press 3 sets of 10, with a static hold at the end. 10kg

Walk with 45kg db held at chest height (bearhug)
5x2 lengths, with a minute between each.

DamienH

Press
10x3 64kg
Really focusing on staying close to my face here. I straightened my fringe out and tried to hit it with every rep, it worked pretty well. All reps were done from a deadstop.

Dips
4x12

Horizontal Rows
4x10

Side Bends
3x10 with 34kg db, all below knee

Shrugs with 103kg trap bar
3x10

More Abs

Burpees 3x10, one minute in between sets.

DamienH

Front Squats
111, 118, 123 , 116

Good Mornings
61
3x8

Lunges
50kg BB
3x8

No time for anything else. Ab work tmrw hopefully, works crazy for the weekend.

DamienH

Floor Press
Didn't feel great today. Got 120.

Chins
3,2,1 x 2

Face Pulls
27.5 5x15

Bb Rows
5x8 70kg

Leg Raises 5x10
Pulldowns 6x10
Cable Crunches 5x8

DamienH

RDLs
120 3x8
Felt very solid

Split Squats
3x7 36kg
Still hate them

Hypers
3x12 10kg
I read lyle mcdonalds article on extensions. These were all done with a high pad position and a rounded back. I'll have to improve.

Leg Raises 8,8,8,8
These were for max height. Legs came up to head height.
Cable Crunches 4x8
Wide Pullthroughs 3x12

I have to start remembering what weight my cable exercises are.

DamienH

Press
8x3 59kg

Dips
+10kg
8x5

Horizontal Rows
I tried these grips. OH, UH, Wide, Close
8x8 2 sets of each grip

Cable Crunches
4x8 27
4x8 32

Fooled around with some pullthroughs.

DamienH

Deadlifts
164, 175, 177, 166
Felt ok. I had to do them after work at 2am, so they felt as good as they could I suppose

GMS
43 3x12

Cable Crunches
3x8
2x6

Too late; got out of there. Deadlifts were only 5kg off my PR, so I'm set to beat that definitely.

DamienH

Didn't feel great going in today, haven't been eating enough due to work being mental.

Press
84,84,86,80
Not the worst marker tbh.

BB Rows
66kg 2x10
70kg 2x10
Done at about a 70deg angle to the floor. Narrow grip.

Hypers
4x12 16kg
High pad. Felt much better with no RDLs before.

Cable Crunches
3x6

Had to go

DamienH

Pause squats (3 sec)
4x5 84kg

Reverse Lunges
3x8 28kg

Chins
8x3 Felt very good

Crunches 3x6
Narrow pullthrough 26kg 3x9

Roll outs from knees 3x8
Band Pull aparts 3x12