Provocative stuff going on here, Burnsey. You will have no truck with letting your body adapt! It looks like you are really taxing your grip in successive sessions; I think there would be no shame with straps on some of the work.
[quote]mday wrote:
Burnesy wrote:
I might go a for a spin on the rower and bike after work for 30 mins just for the hell of it.
Burnesy
After the heavy back session yesterday, I would recommend the bike instead of the rower to give yourself a break…[/quote]
I ended up feely a bit tired by the end of the day so “watched” the cycling and rowing from the comfort of my lounge, did some cheering, so it wasn’t like a I just sat there 
[quote]1Geech wrote:
Provocative stuff going on here, Burnsey. You will have no truck with letting your body adapt! It looks like you are really taxing your grip in successive sessions; I think there would be no shame with straps on some of the work.[/quote]
Geech,
I’m sure you have a point re the grip failing and the use of straps. Next week is heavy singles so that may make a difference as my grip won’t be under tension for as long, if that doesn’t work then it will be straps once the grip starts to flag, if that is the case, lets hope it improves.
Thanks for the input.
Burnesy
Another hour well spent in the squat rack.
Today,
Standing Military Press
As many 1 rep sets as possible in 20 minutes
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
14 singles
Squats
As many 1 rep sets as possible in 20 minutes
150kg x 1
150kg x 1
150kg x 1
150kg x 1
150kg x 1
150kg x 1
150kg x 1
150kg x 1
150kg x 1
150kg x 1
150kg x 1
11 singles. Squats felt great today, quite sure my max has gone well up from 160kg. the first 6 or so at 150 felt very easy thought I’ could probably dig out a triple or a quad at that weight. 4 plates a side here I come!
Barbell Bent Over Row
As many 1 rep sets as possible in 20 minutes
100kg x 1 felt too light to be doing sigles with so upped the weight further
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
15 singles, felt like a bit of a rowing machine today, possibly still not quite enough weight.
A most excellent session, felt really strong and enjoyed it which is important as well.
Burnesy
That’s some nice work there, Burnsey. Those singles’ll build some awesome strength taken together like that!
Isometrics today. Gym very busy as I didn’t get in till later than normal, will try not to make that mistake again. I think the Olympics are making people want to train, so hopefully the masses will return to the couch in a couple of weeks.
A1. Bench Press Isometric hold
6 sets @ 72.5kg for a 9-10sec hold pushing as hard as possible about 6 inches below lockout.
A2. Speed Bench press
35kg x 8
35kg x 8
35kg x 8
35kg x 8
35kg x 8
35kg x 8
Need to look at putting soem more weight on these whilst keeping the “speed”
B1. Deadlift Isometric hold.
Had pins set about 8 inches short of lockout
6 sets @ 120kg for a 9-10sec hold pulling as hard as possible. Actually had a real dig at these today.
B2. Power Clean from hang
35kg x 8
35kg x 8
35kg x 8
35kg x 8
35kg x 8
35kg x 8
C1. Back Squat Isometric Hold
Had pins set about 8 inches below the top
6 sets @ 100kg for a 9-10sec hold pushing as hard as possible. Managed to get the rack to lift so might have to try and hang some more plates on the storage pegs next time
C2. Jump Squats
35kg x 8
35kg x 8
35kg x 8
Too busy in the weight room and had problems finding a clear space for the jump squats (I was working in with another guy in the rack), was also running late so finished a bit early.
That’s it for today.
Burnesy
Heavy singles today,
Chins
Max single reps in 20 minutes
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
16 singles, these felt good today
Deadlift
Max single reps in 20 minutes
W/up 60kg x5
W/up 100kg x 5
W/up 140kg x 3
Timed sets
180kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1 Got a twinge in my back lowered weight for next set
160kg x 1 Still a twinge in the back so stopped these for the day, only 16 minutes in.ie probably missed two more sets of singles, no drama, hopefully nothing to worry about
Barbell Bench
Max single reps in 20 minutes
W/up 60kg x 5
W/up 100kg x 3
Timed sets
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
Probably should have used a little more weight (120kg) but no spotter available so erred on the side of caution.
On a bucks weekend down the coast for the weekend, so a couple of days off from the gym.
Burnesy
[quote]Burnesy wrote:
Heavy singles today,
Chins
Max single reps in 20 minutes
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
BW(99kg)+20kg x 1
16 singles, these felt good today
Deadlift
Max single reps in 20 minutes
W/up 60kg x5
W/up 100kg x 5
W/up 140kg x 3
Timed sets
180kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1 Got a twinge in my back lowered weight for next set
160kg x 1 Still a twinge in the back so stopped these for the day, only 16 minutes in.ie probably missed two more sets of singles, no drama, hopefully nothing to worry about
Barbell Bench
Max single reps in 20 minutes
W/up 60kg x 5
W/up 100kg x 3
Timed sets
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
115kg x 1
Probably should have used a little more weight (120kg) but no spotter available so erred on the side of caution.
On a bucks weekend down the coast for the weekend, so a couple of days off from the gym.
Burnesy
[/quote]
Nice singles Burnsey! I might have to try that sometime. How did you choose your weights?
Have fun with the bucks this weekend and remember: What happens on the road, stays on the road!
Really like the looks of those singles. Gonna have to try that. Never tried doing lifting based on a time limit. Good stuff.
Looking strong, Burnsey, and tough. I’m not getting the math: do you just wait until you think you can get the next rep, or do you go on the half-minute or what not?
[quote]soldog wrote:
Burnesy wrote:
Nice singles Burnsey! I might have to try that sometime. How did you choose your weights?
Have fun with the bucks this weekend and remember: What happens on the road, stays on the road![/quote]
Those singles were supposed to be at 90% of my 1 rep max.
I did indeed have fun on my weekend away, feeling a little bit tired and seedy, may have had one beer too many last night. About ready for bed and a solid 10 hours of cath up sleep.
[quote]hel320 wrote:
Really like the looks of those singles. Gonna have to try that. Never tried doing lifting based on a time limit. Good stuff.[/quote]
Yeah I’m quite enjoying it. Funny how you can relate the number of sets you can fit in with the complexity or rather demandingness of the lift. That is I can get lots of chins in but the deads really take it out of you. All good stuff though.
[quote]1Geech wrote:
Looking strong, Burnsey, and tough. I’m not getting the math: do you just wait until you think you can get the next rep, or do you go on the half-minute or what not? [/quote]
I just wait till I feel like I can get another one in. At the start of the sets I may wait a minute, by the end it may be two minutes. For the deads it is probably 90-120secs from the very start. The chins the other day I think I was only taking 60 secs until I started to get a bit knackered after 10 or 12 and then I took a bit longer to rest.
Thanks for the info.
Well not much to report from today. Just got back from the gym and I’m not even going to bother posting what i did, just felt flat as. Even the body weight chins i was doing as a warm up left me panting. Lasted 15 mins then thought maybe it was best to call it a day.
Will give myself the rest of the week off and start again on Saturday.
Note to self: no more 2 day drinkathons, thank goodness pretty much all my mates are married now so buck weekends are off the list for a while.
Later,
Burnesy
You’re old now Burnesy. Bed by 10 pm, eat your fiber and not to many beers.
[quote]ecogenx wrote:
You’re old now Burnesy. Bed by 10 pm, eat your fiber and not to many beers.[/quote]
See that is my problem, always trying to find out how many is too many.
Feel a bit better today, Will probably get back in the gym tomorrrow, was having a bit of a whingy self pity yesterday. It is a deload week under the program I’m doing at the moment anyway so that will be a bit of a change of pace.
Well I ended up taking the whole week off. I feel terrific, seems a bit of a break was just what I needed.
Today
Standing Military press
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
70kg x 1
Squats
70kg x 5
100kg x 4
140kg x 1
150kg x 1
150kg x 1
150kg x 1
150kg x 1
150kg x 1
150kg x 1
Barbell BentOver Row
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
105kg x 1
Took 35 minutes. Then did 10 minutes on the C2 rower. All up 45 minutes, felt great. Now I’m hungry.
Burnesy
Still lookin’ great with those heavy singles Burnsey. I glad the break did you good…
More singles today. Nearly finished phase 1 of Thib’s beast program. One session to go.
Today,
Chins
BW(100kg) x 5
BW(100kg)+ 20kg x 1
BW(100kg)+ 20kg x 1
BW(100kg)+ 20kg x 1
BW(100kg)+ 20kg x 1
BW(100kg)+ 20kg x 1
BW(100kg)+ 20kg x 1
BW(100kg)+ 20kg x 1
BW(100kg)+ 20kg x 1
Deadlift
100kg x 3
140kg x 1
180kg x 1
180kg x 1
180kg x 1
180kg x 1
These felt pretty good today, think the grip is starting to get the hang of things.
Bench
60kg x 8
100kg x 3
115kg x 1
115kg x 1
115kg x 1
120kg x 1
120kg x 1
120kg x 1
That’s all for the weights. Did 2000m on the rower (8 minutes) then called it a day.
Burnesy