Time to get serious!

RidleyRider

WHIP IT! wrote: »

As my mate in work likes to say when I proudly tell him I benched/squatted Xxxkg that day: "Xxxkg... on both sides of the bar, yeah??" :pac:

Mother of god that would be some bench :pac:

Might give smolovs bench programme another go after the deadlifts:)

RidleyRider

So I can't get access to a computer so what I did today was;

Chest:

Bench press 85kg PR
Inc. DB press
Floor press
Cable crossover
Pec/deck

Legs:

Leg extensions
Calves
Front squats
Leg curls

And one muscle up:pac:

RidleyRider

Monday April 15th

Warm Up

Stepper
Shoulder Stuff
Stretches
Hip Abductions

Squats

Warm Up;

40kg x 5
50kg x 5
60kg x 5

Working;

70kg x 5
75kg x 5
80kg x 5
90kg x 5
95kg x 3

90kg x 2
80kg x 4
70kg x 5
60kg x 8
50kg x 8

Leg Extensions

Single Leg;

30 x 5 x 5
70 x 5 x 3

Both;

110 x 8
130 x 8
170 x 8
210 x 8
250 x 8
270 x 5
290 x 5

Single Leg;

50 x 5 x 3

Leg Curls

Single Leg;

10 x 10 x 5

Both;

40 x 8
50 x 8
60 x 8

Leg Press (High)

250 x 8
270 x 8
290 x 8
310 x 8
330 x 8
390 x 5

Bench Press

40kg x 8
50kg x 8
60kg x 5
70kg x 3 x 2
75kg x 3
80kg x 2

70kg x 3
60kg x 5
50kg x 8

Incline Bench

50kg x 8
55kg x 8
60kg x 8

Incline DB Press

26kg x 6 x 3
30kg x 6


Really need to foam roll tonight. Going to start doing some more BW exercises in the up coming weeks.

RidleyRider

Nice session of foam rolling tonight. Going to the gym to do a bit of bi's and tri's before I absolutely smash my deadlift record. I'm pumped!! I can't wait to get into a weight where it's respectable to hear and not a warm up for most :pac: Although it's not amazing, I'm deadlifting for just under 5 months and to get to 170kg in the next few weeks would be unreal.

Hanley

Don't go in with fatigue biceps when testing a max unless you want an increased risk of injury and decreased grip strength.

RidleyRider

Hanley wrote: »

Don't go in with fatigue biceps when testing a max unless you want an increased risk of injury and decreased grip strength.

Oh, thanks for that. Biceps are off the schedule tomorrow.:pac:

WHIP IT!

RidleyRider wrote: »

Oh, thanks for that. Biceps are off the schedule tomorrow.:pac:

Dude, biceps are never off the schedule... Do you even lift, Bra??

RidleyRider

Just triceps and a few raises and deltoid press today. Nothing to shout home about really. Tomorrows d-day for me so bed early and carbing up all tomorrow before hand.

Spent a long time motivating a mate who's going for track riding and programme consists of him doing 95% of him 1RM at dead, squats and deadlifts. Didn't mind helping out for an hour, he'll return the favour if needed.

Will be back tomorrow to say how I feel in the morning.

RidleyRider

Thursday 18th April

Warm Up

Shoulder Mobility
Stepper for 5 mins @ 6
Light Back Extensions

Deadlifts

Warm Up;

70kg x 3
100kg x 3 x 2
120kg x 3
140kg x 2
150kg x 1

The 'Biggy';

162.5kg x 1 x F- Failed the second rep, none the less 10kg's on my best!

Speeds;

120kg x 3 x 3

SLDL

85kg x 5 x 2

Reverse Grip Lat Pull Down

75 x 5 x 2

Power Shrugs

110kg x 5 x 2

Bent Over Rows

70kg x 5 x 2

Chinz

BW x 5
BW +5kg x 5 x 2
BW +10kg x 5
BW +15kg x 3.5:pac:


Okay so, the deadlifts went well considering the weight increase. Rep 2 on the heavy was glued to the floor and I stopped when I felt a niggle in my bicep. Rest of the weights were a bit lighter but that's just fatigue. I'll get videos up as soon as I can, they're longer because I spent too much time f*cking with my straps. Got a nervous feeling in my stomach and legs before the lift, was weird:pac:

RidleyRider

Cause everyone loves a video:pac: here we go people;

Apologies for the length.

One thing that through me off for the heavy was if you hear that talking in the background, it was 2 people working on the lighting and were in the way of the mirror and were just getting into my head. Shouldn't be an excuse, I know but, it was really annoying:pac:

imnothim

well done today, how far in are you and whats the end of programme target?

RidleyRider

imnothim wrote: »

well done today, how far in are you and whats the end of programme target?

Thanks man:) Today was week 8 and the overall target is 170kg. I noticed you're doing the same programme, how are you getting on yourself?

imnothim

yeah im really enjoying it. im doing wk5 on sat, which is a bit of a deload. i cant see you having a problem pulling 170 from looking at your vid

RidleyRider

What was your starting and ending weights? The deloads are a welcome sight after a few weeks eh? Myself, I'm quietly confident after today

imnothim

i kind of fooked up when i plugged in to the calculator, i aimed for 240 starting to 280 which is a bit much, id say il get close but it might be a bit of a stretch.

RidleyRider

imnothim wrote: »

i kind of fooked up when i plugged in to the calculator, i aimed for 240 starting to 280 which is a bit much, id say il get close but it might be a bit of a stretch.

Big pulls there! I only went for a 20kg increase, might be a little small but I just wanted to get a good programme under my belt first.

RidleyRider

Friday 19th April

Warm Up

Shoulder mobility
Stepper

Bench Press

40kg x 8 x 3
50kg x 8 x 2
60kg x 5 x 2
70kg x 3 x 3

60kg x 5
50kg x 5
40kg x 8

Incline DB Press w/ Incline Flyes

24kg x 6 x 2
10kg x 10 x 2

26kg x 6 x 2
10kg x 10 x 2

30kg x 6
10kg x 10

The second ones are the flyes.

Incline Bench Press

40kg x 8
50kg x 8 x 2
60kg x 5

Legs;

Superset Of Leg Extensions & Leg Curls

Went up to 60 x 8 on curls and did 290 x 8 on extensions which is the stack. Feeling the repercussions of heavy extensions today. Left out squats because of tiredness.

Good pump from the chest work though. Happy with the DB press, think it's some sort of PR.

RidleyRider

Time to go foam rolling. I'm absolutely knackered this week..

RidleyRider

Well, I was supposed to be squatting tomorrow but the clutch went in the car today so I doubt I'll make a session tomorrow. I think the cable is just knackered not the clutch itself but I'll see tomorrow I guess.

RidleyRider

Monday Aprill 22nd

Home work out:pac:

Chin Ups

BW x 10 x 5

Pull Ups

BW x 8 x 3

Push Ups

35
30
25
20

30 sec rest between.

Close Grip Press Ups

BW x 8 x 3

Bedside Dips

These are all the rage for huge triceps:pac:

15 x 3

Curls

Loads! The pump is great:pac:

Kick-Backs

Loads of these too.

Plan to do some core work later but for now.. steaaaaaaaaaaaaaak!

Having no car is a balls. I'm not gonna squat till Friday because I won't recover fully for Thursday.

thehamo

Fair play on the lifts chief. Just a quick one on the deadlift. Watch your form especially as the weight gets heavier you're on the road to injury. You seem to be lifting a lot with the back and very little legs coming into the equation. If you see in the video your back is arched from the off and thats going to put a lot of pressure on your lower back. Im not gonna attempt to explain deadlift technique here as its far too technical to write in a few words. Check out dl form on youtube and compare it to your vid and see the difference.

Not trying to put a downer on your achievements just giving a few pointers.

RidleyRider

thehamo wrote: »

Fair play on the lifts chief. Just a quick one on the deadlift. Watch your form especially as the weight gets heavier you're on the road to injury. You seem to be lifting a lot with the back and very little legs coming into the equation. If you see in the video your back is arched from the off and thats going to put a lot of pressure on your lower back. Im not gonna attempt to explain deadlift technique here as its far too technical to write in a few words. Check out dl form on youtube and compare it to your vid and see the difference.

Not trying to put a downer on your achievements just giving a few pointers.

Thanks dude. Oh I know the form sucks on the heavier deads. Luckily enough I'm near finished my programme so will go back and work on form when all is done and over. I watched Brandon Campbells video that he uploaded to youtube last week and it appears my problem is foot position, although you can't see here. Instead of placing the bar to bisect my feet and then leaning till my shins hit the bar, I tend to walk straight up and have the bar touching my shins from the offset.

If you get what I mean?

I know that bisecting my feet with the bar and then setting myself till I hit the bar with my shins will put me in much better starting form.

Thanks anyways:pac:

Sangre

You may also need to work on hip mobility to allow you get into a better setup position. Don't forget to brace your core as you pull. You may also need to work on hamstrength off the ground if that doesn't help.

Its a common enough technique problem for people (including myself) but avoid the temptation to chase numbers for the sake of form down the line.

RidleyRider

Sangre wrote: »

You may also need to work on hip mobility to allow you get into a better setup position. Don't forget to brace your core as you pull. You may also need to work on hamstrength off the ground if that doesn't help.

Its a common enough technique problem for people (including myself) but avoid the temptation to chase numbers for the sake of form down the line.

I started foam rolling every night for roughly 20mins or something and my mobility has gotten better. I'm going to get bands also for more mobility work. At the moment though, I'm pretty mobile.

RidleyRider

Tuesday 23rd April

Bench Press

50kg x 10 x 2
60kg x 8 x 2
70kg x 5
50kg x 10

Superset- Incline DB Press w/Flyes

Set 1 & 2;

24kg x 6
10kg x 10

Set 3 & 4;

26kg x 6
10kg x 10

Set 5;
30kg x 6
10kg x 6

Cable Crossover

30 x 8 x 2
35 x 8

Chin Ups

8
7
7
6

Lat Row Machine

90 x 10
110 x10
130 x 10

Not a very well planned work out but the incline DB bench is getting more and more solid.

RidleyRider

Wednesday 24th April

Warm Up

Shoulder Mobility
Walking- 8mins
Foam Rolling

Shoulder Press

22kg x 8 x 2
24kg x 8 x 2
26kg x 5

Superset- Front and Side Raises

8kg x 16 x 3 (8 for both)

Deltoid Press

35 x 8
40 x 8
45 x 8
50 x 8

Reverse Flyes

12kg x 8 x 3

Triceps

Kickbacks- 3 sets
Skull Crusherz- 3 sets
Pushdowns- 5 sets


Feeling strong lately. Got a few compliments on putting on some lean mass today which is always good:)

I'll foam roll later tonight, off for a burger king meal in a few:pac:

RidleyRider

Thursday 25th April

Warm Up

Shoulder Mobility
Stepper
Back Extensions- great machine to get blood flowing to the lower back.

Deadlifts

Warm Up;

70kg x 5
100kg x 5
120kg x 3
140kg x 2

Working;

165kg x 1 PR

Speeds;

120kg x 3 x 2

SLDL

85kg x 5 x 2

Bent Over Rows

70kg x 5 x 2

Lat Pull Down (Reverse Grip)

70 x 5
80 x 5
90 x 3

Power Shrugs

110kg x 5 x 2

Pull Ups

BW x 5 x 5

DB Lat Row

26kg x 10 x 2
35kg x 10

30's were gone but happy this pushed me.

Lat Push Downs

30 x 8
40 x 8
50 x 8

Bicep Superset- Machine Curls w/Hammers

Sets 1-3;

50 x 10
10kg x 10

Sets 4 & 5;

60 x 10
10kg x 10


So, I'm happy with a lot of things about today's session. I'll address each;

1. The Pull Ups- Strict and solid. Used the straps to help but none the less it's a PR for that.
2. Reverse Grip Lat Pulldowns- Again strict and solid. Really concentrated on mind-muscle connection.
3. The DB Rows- 35kg was unexpected so I'm happy.
4. The deadlift PR:D- I know, form wasn't brilliant but hey, it came up easy enough and its no worse then my starting PR of 150kg.

And the evidence:pac:;

Disclaimer; There is a teen boy shouting in this video:pac:

165kg x 1

120kg x 3

And just something I just found on FB:pac:

Brian?

And just something I just found on FB:pac:

It's horrendous.

RidleyRider

Brian? wrote: »

It's horrendous.

I know:pac: In about 3 weeks time I'm going to video my deads from all angles with 2 wooden plates and analyse it. I'll try get someone in the know to look over it too.

Brian?

RidleyRider wrote: »

I started foam rolling every night for roughly 20mins or something and my mobility has gotten better. I'm going to get bands also for more mobility work. At the moment though, I'm pretty mobile.

Your upper back needs serious attention, as soon as you start to pull it collapses.

Your set up is all over the shop, what's with all the moving around. Once your hands are on the bar it should be knees bent and then pull IMO.

There's more wrong as well. You need to back off on the weight and get correct form locked in. Stick up a vid of you doing a set of 5 at a 5rm and it will tell me more.