Great work Burnesy…
A real mixture of stuff must really keep the muscles guessing…
November is the date for my comp also. It should be a fun 8 weeks.
[quote]mday wrote:
Great work Burnesy…
A real mixture of stuff must really keep the muscles guessing…
November is the date for my comp also. It should be a fun 8 weeks.
[/quote]
Nov 22nd for me so I have a fortnight extra. The walkouts felt really good and ahve already given me a bit of confidence for handling heavier weight.
Not the best days training for me bit of niggle here and thee and ended me session a bit earlier than normal.
A1. Supramaximal Bench press 2" lift off and 8 second hold
160kg x 8 sec
150kg x 8 sec
150kg x 8 sec
150kg x 8 sec
A2. Bench Press
120kg x 2 nearly failed on the second rep, muscle spasm/strain in my back anyway lowered the weight for the rest of the complex
110kg x 3
110kg x 3
110kg x 2
Didn’t have any further dramas, didn’t feel real good on the bench today
A3. Speed Bench
60kg x 5
60kg x 5
60kg x 5
60kg x 5
No probs with these
Chins
BW(100kg) x 10 (was doing these as a warm up but got twinge in my back again rather than start weighted work thought I’d stick with the bodyweight stuff)
BW(100kg) x 10
BW(100kg) x 6
twinge came back so stopped and called it a day. Did some strechnig to try and work it out. Not sore at all now so really no idea what happened. Have a physio appointment tomorrow anyway so will add that to the list of issues.
Nothing major a day of rest tomorrow and maybe some swimming tomorrow after physio and good as new, I hope.
Burnesy
All right a lower body day today. have a strange feeling that I’ll be feeling it over the weekend. First time I’d done Romanian Dl’s for a while and the lower back wasn’t totally appreciative.
Today,
Back Squat
20kg x 8
60kg x 8
100kg x 8
130kg x 8
130kg x 8
130kg x 8
Romanian Deadlifts
60kg x 8
100kg x 8
120kg x 6
120kg x 6
120kg x 6
Leg Press
140kg x 8
180kg x 8
180kg x 8
A1. Reverse Hyper
BW x 8
BW x 8
BW x 8
Lower back felt heaps better after getting through these with just body weight
A2.Standing Cable Crunch
33kgs x 8
33kgs x 8
33kgs x 8
Just through these in as something to do while resting from teh hypers as the machine are next to each other
Standing Calf Raise
55kg x 8
70kg x 8
70kg x 8
Lying Leg Curl
41kg x 8
41kg x 8
41kg x 6
Was pretty buggered after all that. Looking forward to a couple of beers as a reward after work this afternoon.
Have a good weekend.
Burnesy
Looks like a great session Burnesy. Very nice that your gym has a reverse hyper machine. This is really a great exercise for squatting and DL.
Have a great weekend!!
Upper body today
A1. Chest supported Dumbell Rows
25kg x 6
25kg x 6
25kg x 6
25kg x 6
A2. DB Bench Press
32.5kg x 6
32.5kg x 6
32.5kg x 6
32.5kg x 6
First time I’d pressed with dumbells in ages so took it a bit easy.
B1. Pull-Ups
BW (99kg) x 6
BW (99kg) x 6
BW (99kg) x 6
B2. High Incline Dumbell Press
22.5kg x 8
22.5kg x 8
22.5kg x 8
C1. Preacher Curl
38kg x 8
38kg x 7
38kg x 7
C2. Decline EZ-bar tricep extension
35kg x 6
35kg x 8
35kg x 8
Thats all, short and sweet.
Burnesy
That’s a lot of lifts to call “short” but it does look sweet.
Good show.
Lower Body today.
A1. Squat Walkouts
180kg x 20seconds
180kg x 20seconds
180kg x 20seconds
180kg x 20seconds
180kg x 20seconds
A2. Back Squat
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3
Deadlift
100kg x 3
140kg x 3
180kg x 2
just didn’t feel right with these today. have been doing a lot of deading lately and think I just wasn’t rested enough from my last Deadlifting session. Anyway I stopped a bit early and didn’t do my last two sets at 180kg.
Power Clean from hang
65kg x 4
65kg x 4
65kg x 4
65kg x 4
conversely I found these easier than normal, may be because I wasn’t as fatigued as normal dueto not finishing my deads.
Called it a day there, may go for a swim this afternoon after work.
Burnesy
Burnesy, looking strong. I’m still trying to dead and squat twice my BW as well. Can’t believe some people bench twice their weight. Deadlifting every week takes its toll on you. A lot of lifters only dead once every other or 3rd week.
The DL is really taxing on the CNS. I’ve had to back off the last set or two in order to get the rest of the session in.
How are the heavy walkouts helping you with confidence in the squat?
[quote]ecogenx wrote:
Burnesy, looking strong. I’m still trying to dead and squat twice my BW as well. Can’t believe some people bench twice their weight. Deadlifting every week takes its toll on you. A lot of lifters only dead once every other or 3rd week.[/quote]
There are certainly some strong buggers out there. I’ve got the 2x BW dead done now, but the 2xBW squat is a ways off. As for the bench, mine sucks ass, easily my weakest lift. I’m hoping to get 140kg at my meet in November but I won’t be devestated if I don’t get there. I really seem to have plataeud with my bench over the last 18 months.
I hear you about doing deads too often.
[quote]mday wrote:
The DL is really taxing on the CNS. I’ve had to back off the last set or two in order to get the rest of the session in.
How are the heavy walkouts helping you with confidence in the squat?[/quote]
I think the walkouts are great just for my confidence. Also they smash my core and abs, in a really good way, with the amount of stabilising you have to do to just stand there under that weight. I think they are definately helping get me ready to up the weight significantly on my squat in the upcoming weeks.
[quote]Burnesy wrote:
Lower Body today.
A1. Squat Walkouts
180kg x 20seconds
180kg x 20seconds
180kg x 20seconds
180kg x 20seconds
180kg x 20seconds
A2. Back Squat
140kg x 3
140kg x 3
140kg x 3
140kg x 3
140kg x 3
Deadlift
100kg x 3
140kg x 3
180kg x 2
just didn’t feel right with these today. have been doing a lot of deading lately and think I just wasn’t rested enough from my last Deadlifting session. Anyway I stopped a bit early and didn’t do my last two sets at 180kg.
…[/quote]
That is still a heavy load after the double squat routine. Any alternatives to straight-up heavy DLs for this session in this routine?
[quote]1Geech wrote:
Burnesy wrote:
…
That is still a heavy load after the double squat routine. Any alternatives to straight-up heavy DLs for this session in this routine?[/quote]
Yeah I’m thinking about doing some lower weight higher rep stuff, or changing altogether to Bulgarian Split Squats-I hate them that much they will make me stop whinging about the deads quicksmart.
Well managed to make it through this session with no back pain However now that I’ve finished I reckon I’m going to know all about it tomorrow. The Chin complex is an absolute killer. There was a whole lot of shaking going on in the last sets.
Today
A1. Supramax Bench 2" lift off 10sec Hold
150kg x 10sec
150kg x 10sec
150kg x 10sec
150kg x 10sec
150kg x 10sec
120sec rest then
A2. Bench
110kg x 3
110kg x 3
110kg x 3
110kg x 3
110kg x 3
B. Speed bench
60kg x 5
60kg x 5
60kg x 5
C1. Chins, max weight single, hold contraction for as long as possible.
BW (100kg) + 25kg x 8sec
BW (100kg) + 25kg x 6sec
BW (100kg) + 25kg x 6sec
BW (100kg) + 25kg x 6sec
120 sec rest then,
C2. Weighted Chins
BW (100)kg +10kg x 3reps
BW (100)kg +10kg x 3reps
BW (100)kg +10kg x 3reps
BW (100)kg +10kg x 3reps
90 sec rest then,
C3. “speed” chins
BW x 4
BW x 4
Bw x 4
BW x 4
There wasn’t a whole lot “speed” in that last set of chins. Excellent session though took an hour all up.
Burnesy
Do you think the heavy weight static holds are helping? How are the lats feeling today?
Bulgarian split squats for reps will force you to forget about almost anything due to the absolute pain they inflict. The next day your legs will be screaming. All in all a great exercise.
[quote]ecogenx wrote:
Do you think the heavy weight static holds are helping? How are the lats feeling today?[/quote]
The static holds re the bench are definately helping, my shoulders just feel more stable each time I do that exercise. I’m going to look at increase my range of motion for my liftoff each week I do them now also.ie last session was 2" next week I’ll try 3" and so on till I’m essentially doing a half rep with that sort of weight. Just helps to get used to having that much above me more than anything. When I dump the weight off to do my actual “work set” following (150kg down to 110kg)it feels light as.
Lats aren’t as bad as i expected them to be, abs are sore though. I went for a swim yesterday afternoon when I got home so that probably helped.
[quote]mday wrote:
Bulgarian split squats for reps will force you to forget about almost anything due to the absolute pain they inflict. The next day your legs will be screaming. All in all a great exercise.[/quote]
I agree. I reckon heavy deads are much easier. That’s a nice threat to hold over my body next time it tells me it doesn’t want to do the deads.
Lower body today. Reckon I’ll feel it tomorrow. Can walk it off around the golf course.
A. Back Squat
20kg x 8
60kg x 6
100kg x 6
140kg x 4
140kg x 4
140kg x 4
140kg x 4
B. Good Mornings
80kg x 6
80kg x 6
80kg x 4
Used these instead of RDL’s to give myself a break from deadsd. Form wasn’t the best, probably a good idea to do these for a couple of weeks as it has been a while since I’ve done them
C1. Leg Press
180kg x 8
200kg x 8
200kg x 8
C2. Back Extension
BW x 8
BW x 8
BW x 8
Standing Calf Raise
88kg x 8
88kg x 8
88kg x 8
88kg x 8
all in all not a bad session. Reasonable bit of work in.
Have a good weekend.
Burnesy