thanks for the concern guys, i can happily announce it is healed!
Today: Sumo deads 140kg 5x5, 160kg 5x3
Front squats, worked up to 140kg x2 - new pr
B to the RIAN, for peri workout, the idea is to have just amminos and some protein efore and during, no carbs or energy drinks whatsoever (very similar to the ANACONDA protocol). And weirdly enough (i wouldnt have believed it) i havnt experienced any decrease in performance
Day 4: 10x3, bench 102.5kg/ Row 107.5kg - easy. I also tried 120kg (my previous max), went up real easy - this programe is working already!
Shrugs 10x10 107.5kg
facepulls/BBsantches etc
couldnt do friday - my laptop lost a report i had to hand in! thank god i had time to rewrite it, but i didnt eat till 5, and benching on a friday night at my gym is impossible
Monday, day 5 6x6: bench 90kg (easy), BBrow 95kg (easy). think i got the hang of leg drive today
curls and shrugs etc
Wednesday, day 6 7x5. Bench 95kg and BBrow 100kg, easy
Front squat 4x6 100-115kg
back squat 120kg x20
Deadlift, 180kg 8x3 (good), 190kg x1, 200kg x1(felt easy), 210kg x1 NEW PR!
Squat (with oly shoes), 100kg x10, 120kg x5, 140kg x3, 160kg x1, 180kg x1
130kg x20 (near death)
Bench, non-existant. all the warm up sets were fine, no joint/muscle pain or tightness. Came to do the working sets (107.5kg 10x3), and the right-hand side felt near 5kg heavier - i checked the bar three times and it wasnt, so god knows what that was. but i played safe and just destroyed my legs instead.
That Sheiko template i have looks tempting
Jesus man, congrats on the new PR.
You bloody killed that DL at 200. Keep it up man, gives me something to aim for.
thanks dude, you aloud to use the squat rack yet? lol
[quote]caveman101 wrote:
thanks dude, you aloud to use the squat rack yet? lol[/quote]
lol, almost dude. I did my competition last Saturday and Ive applied for the High preformance gym, so fingers crossed they dont give me any more shit and I can start using a cage.
Cool, how did the comp go? fucking ridiculous the situation they put you in.
6x6: Squat 125kg, Bench 90kg, BBrow 95kg
3x6: Dips +10kg damn sore
curls
Sweet bb rows man, Im dying at 60KG shag you and your 95KG lol.
Yeah its a proper kick in the nuts what there doing to me.
The comp went well though, I placed second in my weight class with a 45KG snatch and a 88KG C
well done mate
Can I ask you a question about warm up sets for DL’s dude?
Atm im doing:
20 reps X 0kg
15 reps X 40%
10 reps X 50%
8 reps x 75%
6 reps x 85%
4 reps x 95&
3 reps x 100%
What im finding though is by the time I get to the three rep max Im utterly shagged. So I was thinking of trading up to something like this
2 sets of 10 at 50%
1 set of 10 at 75%
3 sets of 3 at balls to the wall
Being that you DL quite abit more than me:P I was wondering what you thought of this new warm up set.
its not bad, better than the 62 reps warm up. i think sets of ten is too much though, i prefer no more than 5 deadstop reps
What i do (everything): Home- foam roll everywhere thats tight, 30 KB swings, stretches (cossack squat etc)
then gym: 1min on a recumbent bike (warm up knees), more lower body stretches, facepulls and other for upper body.
Then, presuming im aiming for a 180kg/85% 10x3: straight off 60kg x10 on the bar, then i ramp by 20kg for no more than four reps per set till i hit my working sets. this allows me to get feed-back on my body and performance without knackering me
6x6: Deadlift 150kg, OHP 60kg - easy
BTNP 40kg 3x10, Top-half deads 140kg 3x10
[quote]caveman101 wrote:
its not bad, better than the 62 reps warm up. i think sets of ten is too much though, i prefer no more than 5 deadstop reps
What i do (everything): Home- foam roll everywhere thats tight, 30 KB swings, stretches (cossack squat etc)
then gym: 1min on a recumbent bike (warm up knees), more lower body stretches, facepulls and other for upper body.
Then, presuming im aiming for a 180kg/85% 10x3: straight off 60kg x10 on the bar, then i ramp by 20kg for no more than four reps per set till i hit my working sets. this allows me to get feed-back on my body and performance without knackering me[/quote]
So let’s say I wanted a 3 RM of 140KG.
I would start with 10 reps at 40KG
Then 4 reps at 60
Then 4 at 80
Then 4 at 100
Then 4 at 120
Then 3 sets of 3 reps at 140?
Yep
[quote]caveman101 wrote:
Yep[/quote]
Sweet, lets see if I cant make something of these DL’s.
Hows Uni going? Final year is a killer.
You’re squats are sick!! Any particular tips on working that? I hit 180kg belt only, and nearly got pinned by 190 with wraps lol
tips - squat alot and eat alot, really work your hamstrings through hip (goodmornings/KB swings) and knee (leg curls)flexion, thorough warmup. when you hit your sticking point, push your neck and traps into the bar, while pulling the bar down across your back
Thanks mate, a couple of useful points there I hadn’t thought of before!