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I don't know what I'm doing but I know what I've done
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Oregano_State wrote: »Even bigger props in that case. Exact same stats as me so, although I'm probably closer to 76kg right now. Your DL is way better that mine, and I'd say we're about even on squats and bench. I've been lifting longer than you, but I train for running 400m so my main focus isn't strength.
Keep on keepin' on, man.
I think I'm physically set up to be better at DLs than anything else though.
I just like training to be honest so there's no actual focus other than getting stronger but I keep a rein on the weight cos I intend to get back playing football with my team down the line.
Appreciate the comment, fella. Tis rare I take stock of the positive changes I've made and you've prompted me too and it's good
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Wednesday 3/2/2016
A) Bench
77.5kg x 3 x 5
77.5kg x 5
Paused Bench (2s pause)
65kg x 4 x 6
C1) DB Front Raises (palms down)
9kgs x 4 x 10
C2) Lateral Raises
10kg x 4 x 12
D) Incline Bench
52.5kgs x 4 x 8
Bench was ok in the sense that it wasn't a complete disaster but it was like I was completely tuned out and there was nothing tight about setup or execution. 6 had been minimum target for last set but 6th rep just wasn't happening.
Dropped all things horizontal pulling related because gonna rest that for a few days.
Lame.0 -
Saturday 6/2/2016
A) Deadlift
170kg x 2 x 2 Front Squat
80kg x 5 x 8
C) Rack Pulls (4" below knee)
135kg x 4 x 6
D1) DB OHPs
20kg x 3 x 11
20kg x 10
20kg x 12
D2) GHRs
5 x 20
First top set of DLs was ugly. Tried tinkering with my setup a little and...well, it didn't work. I ended up thinking too much about what I was trying to do and not feeling where I wanted to be. Did that for the second set and it was and improvement. Need to work on consistency in setting up. That's something I will be getting some help with.
2nd set of front squats felt horrible. Wasn't in middle of rack and clipped it on first 2 reps and that threw me off a touch. Grip had moved a touch as well and thought I'd snap a finger on last rep. Had to work hard to get any negativity out of my head before the next set and the last 3 sets were solid.
Getting the 5x8 with 80kg felt like a bit of a milestone. It's not really but I've beverage done many reps in amy sets at 80+ and 5RM is 86 so moving in the right direction.
Didn't think I'd have a full 5x8 with the 22.5s for DB OHP so went for 5x11 with 20s. Missed 11th rep on 4th set but got 12 on last set.0 -
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Darrenon91 wrote: »Unreal work on the squats. Your defo gonna smash that PR. When you planning on testing?
I've 4 more weeks to go in the program so I should have passed the old PR before I test. Depends how it goes but conservatively, the next four weeks would be at 127.5, 130, 132.5 and 135.
Probably test around the week of St. Patty's Day.0 -
Wednesday 10/2/2016
A) Bench
80kg x 3 x 5
80kg x 6 Paused Bench (2s pause)
67.5kg x 4 x 6
C1) DB Front Raises (palms down)
9kgs x 4 x 10
C2) Face Pulls
4 x 15
D) DB Incline Bench
25kgs x 8, 8, 6, 6
Spent most or the day wondering if I'd f**ked my knee up - slipped at home and whatever way my leg went, my right knee was sore. Stairs and cycling were uncomfortable this morning so lots of icing all day. More of the same tomorrow and praying to the knee gods that it will clear up sharpish.
On to the benching. Thought I would be revising to sets of 4 after the first set - largely because last week was disappointing - but it was a lot more comfortable than I expected. 5RM was 80 coming in so happy to hit it for 6 after 3x5.
All benching felt good today which was great after last week's sh*tfest which had had me question if I had made any progress at all in the past few months0 -
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Saturday 13/2/2016
A) Deadlift
180kg x 3 x 1 DB OHPs
22kg x 5 x 10
C) Rack Pulls (4" below knee)
137.5kg x 4 x 6
D1) Close-Grip Plate-loaded Seated Rows
110kg x 5 x 10
D2) Lateral Raises
10kg x 5 x 12
E) NG Pull Ups
+11.25kg x 5 x 5
Knee improved a good bit the last few days but I wasn't confident it was close enough to 100% to front squat so I decided to leave them and give it a couple more days til I squat on Monday.
I'm just not sure about my DL any more and the more I think about setting up when I stand at the bar, the more it throws me off. Not engaging my lats hard enough either.
Had planned on sets of 8 with 22.5 DBs for OHP but no 22.5s so went with 22s. The first set felt good so I went for 10 on it and had a couple in the tank. So I said If shoot for sets of 10. Really didn't expect to get all 5 sets of 10.
Knee felt fine throughout. Forgot there had been an issue with it which is positive at least0 -
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Wednesday 17/2/2016
A) Bench
82.5kg x 3 x 4
82.5kg x 5 Paused Bench (2s pause)
70kg x 4 x 5
C) Close-Grip Incline Bench
55kgs x 4 x 8
D1) DB Front Raises (neutral grip)
9kgs x 3 x 10
9kgs x 12
D2) Face Pulls
4 x 15
Same as squat, had originally planned to do 3x3, 1x3+ but was feeling good about benching after last week so did 3x4, 1x4+ because 82.5kg was my 3RM coming in and felt I could take down sets of 4. Wanted 5 for last set so was happy enough to hit it.
Paused bench felt solid. Really tried to keep the pause out to 2s ro really reduce the stretch reflex.0 -
Saturday 20/2/2016
A) Deadlift
160kg x 3 x 3 Front Squats
85kg x 4 x 6
C) Rack Pulls (4" below knee)
140kg x 4 x 5
E) DB OHPs
22.5kg x 3 x 10
22.5kg x 2 x 9
E) 2" Deficit Deadlift
130kg x 6
135kg x 3 x 6
DLs felt strangely good to start with but then just went back to feeling only ok - never really felt like my setup was right. Everything just felt like it was a touch off. Was ok but just never felt I was spot on. Same on rack pulls.
On the flip side, deficit deads felt nice from the start so added 5kg.
Given that my 5RM is 86 for front squat, happy enough to get through 4x6 at 85kg. Even happier when I finished the last rep. They were tough. The last 2 sets felt better than the first two...except for the very last rep which I nearly missed in a weird way that involved doing the worm standing up... Had switched off a rep too soon and lost tightness.0 -
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Wednesday 24/2/2016
A) Bench
85kg x 3 x 3
85kg x 4 Paused Bench (2s pause)
75kg x 4 x 5
C) Incline Bench
57.5kg x 4 x 8
Bench was fine. Went in expecting it to be - the result of a couple of good recent bench sessions! Wanted to hit 4 on last set. Job done...but it wasn't helped by my right hip cramping on 2nd rep.
Paused bench felt good. Well, 'good' in the sense that I managed to get through it.
Had to finish after Incline bench because I lost time going to the doctor beforehand. I'd have pushed it back to tomorrow but I can't train tomorrow.
Hooj dinner because have to fast be for bloods tomorrow. Possibly a veg PR0 -
Sunday 28/2/2016
A) Deadlift
170kg x 3 x 2 Front Squats
87.5kg x 3 x 5
C) Rack Pulls (4" below knee)
145kg x 4 x 5
E) DB OHPs
22.5kg x 4 x 10
22.5kg x 9
E) 2" Deficit Deadlift
140kg x 4 x 6
DLs were better than the last time at that weight and while they weren't brilliant, it started to feel a little more like it should
Was nice to set a new 5RM PR on first set of front squats, especially since it felt like there was more there. Next week is about setting a new 5RM. I'd take 90 bit hoping to have a run at 92.5 'cause it's my current 3RM.
Rack pulls felt good today. More solid than they have been in a long time. Deficit DLs were grand.
Plus side of being on antibiotics this weekend was not being able to have a drink cos was at a good friend's wedding and training today could potentially have been a near-death experience otherwise.
Decent session.0 -
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[Deleted User] wrote: »If you drink on Flagyl you'd know all about it.
Feel better soon Alf
Actually it is Flagyl!
I'm grand now inallinanywayaz 0 -
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Wednesday 2/3/2016
A) Bench
87.5kg x 3 x 2
87.5kg x 3 Paused Bench (2s pause)
80kg x 4 x 3
C) Incline Bench
57.5kg x 4 x 8
D) Face Pulls
4 x 15
E) C2 Intervals
30s row, 30s rest: 10 rounds
Each interval 150+ metres
Had to train a few hours later than I'd like and it possibly threw me. Maybe it didn't and I just wasn't focussed regardless. Falling asleep half an hour before I went in was less than ideal.
That said, I hit my target of 3 reps on last set. Could/should have had a 4th but last rep was loose and came down too high and it took too much our of me to go for the 4th.
Plan next week is to double 90 - my current (sh*tty) 1RM - next week but I'll play it by ear. Should be there if I'm tuned in.
Pretty happy with the paused bench too. Good 2s pause and solid reps.
Dropped the front raises cos I tweaked left front delt a little so played safe. Just did some rowing to get the heart rate up without doing anything that would affect Saturday's training.0 -
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Saturday 5/3/2016
A) Front Squats (5RM)
92.5kg x 5 Deadlift
180kg x 4 x 1
C) Rack Pulls (4" below knee)
152.kg x 4 x 4
E) DB OHPs
22.5kg x 5 x 10
E) 2" Deficit Deadlift
150kg x 4 x 4
The front squats were more comfortable than I expected and there was room there for another couple of kgs bur today wasn't the day to look for them. New 5RM by 6.5kg though.
DLs were an improvement on the carry on at 180 a few weeks ago. Apart from the 2nd one which I should have stopped and redone properly. The set up doesn't flow like it should though. Looking forward to working on it properly soon.0
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