19/06/11
Presses
Push Presses:
20x2x8
40x5
50x5
60x5
70x5
80x4
Pull-ups:
BWx5
BWx4x8
BW 5x6
Dips:
BWx6
BW 10x2x8
BW 15x2x8
BW 17.5x8
Kroc Rows:
100lbx31
Dumbbell Lateral Raises:
20lbx2x15
Ok Ok - how about ‘Aiming for North of Vag’ haha - I am taking that one bitch!
Nice few sessions there, 240 squat. POW!
I prefer to aim directly at the vag myself… But that’s probably a discussion for SAMA.
Last few sessions have been OK - I’ve been missing lifts more often than I’d like but have got some decent work in. Last night’s session was great though!
20/06/11
Deadlifts
Sumo Deadlifts:
70x2x5
(Added doubled mini bands)
70x3
90x1
110x2x1
130x1
140x1
150x1
160x1
170x1 (PR)
180xF
175x1 (PR)
Good Mornings:
80x8
110x6
110x5
120x5
Ab Fallouts:
4 sets
Reverse Hypers:
100x3x8
I last pulled against bands 2 months ago - where a set a PR of 160 with a very tough lift. I blew that out of the water last night, smashing that PR by 15kg! I changed my technique a little, placing my feet out at more of an angle, getting my shins right up against the bar, and focusing on getting my hips down and my back angle as close to vertical as possible. The videos I shot show that this put my shoulders in a perfect position above the bar, and allowed me to pull in a beautifully straight line. Funny how much difference a small technique change can make eh?
After pulls it was on to good mornings, where I worked up to slightly heavier loads than I have been using recently, and then abs and reverse hypers.
Nice lifts bro! However, would be much more impressive if the vids were posted…haha
[quote]Element_26 wrote:
Attention everyone (OK, Adam-F and novaeer): this is now the Official Appeal to Find Killerb A More Awesome Log Title thread ™. It may also involve the listing of some weights and stuff when I train though.
My vote is for ‘It’s heavy. But fuck you - pull harder.’ Discuss.[/quote]
I dig it. But I’d shorten it. Just “Fuck You, Pull Harder.”
When is the meet Element? You have your openers yet?
[quote]Element_26 wrote:
Attention everyone (OK, Adam-F and novaeer): this is now the Official Appeal to Find Killerb A More Awesome Log Title thread ™. It may also involve the listing of some weights and stuff when I train though.
My vote is for ‘It’s heavy. But fuck you - pull harder.’ Discuss.[/quote]
I dig it. But I’d shorten it. Just “Fuck You, Pull Harder.”
When is the meet Element? You have your openers yet?
Edit: Damnit, doublepost. Sorry.
[quote]Most Major wrote:
[quote]Element_26 wrote:
Attention everyone (OK, Adam-F and novaeer): this is now the Official Appeal to Find Killerb A More Awesome Log Title thread ™. It may also involve the listing of some weights and stuff when I train though.
My vote is for ‘It’s heavy. But fuck you - pull harder.’ Discuss.[/quote]
I dig it. But I’d shorten it. Just “Fuck You, Pull Harder.”
When is the meet Element? You have your openers yet?
Edit: Damnit, doublepost. Sorry.[/quote]
You have sullied my pristine training log with your double posting antics! But I’ll forgive you, because “Fuck you, pull harder” should definitely be killerb’s new training log title.
The meet is in mid-September (exact date unconfirmed yet) so I still have a bit of time to figure out my potential in the gear. At the moment, I’m hoping to go 300/200/260@110kg (or 660/440/572@242 in American money) so will base my openers off of that, and by how my training is going. I obviously want something that I know I can get comfortably, but factoring in the gear makes that a tricky call right now!
[quote]Killerb521 wrote:
Nice lifts bro! However, would be much more impressive if the vids were posted…haha[/quote]
Thanks man. I’m on the case with the vids - my training partner filmed a few of last week’s training, but hasn’t uploaded them yet, and I’m sorting out my camera from last night as I type!
OK, finally got the video from Monday night’s deadlifting:
22/06/11
Bench Presses
Bench Presses:
20x2x8
(Added 2 sets of chains per side)
20x2x5
40x5
60x3
80x3
90x3
100x2
Wide Grip Bench Presses:
80x6
90x6
100x6
105x6
Pull-ups:
BWx50 (7 sets)
EZ Bar Skullcrushers:
38x2x10
Barbell Front Raises:
27.5x2x10
Face Pulls:
110lbx2x12
I trained on my own tonight, but got some good work in. My best bench press with the chains on the bar is 110kg for a single, so I was very happy with 100kg for a double. Technique felt good and it was pretty smooth.
I tried the wide grip bench presses (with ‘wide’ as a relative term - I had my middle finger on the rings) as I have never been particularly comfortable with a wide grip, and want to work on it to develop a shorter stroke - particularly for shirted benching. Speaking of which, I will be back in the shirt next week.
23/06/11
Squats
SSB Box Squats:
30x2x5
(Added green bands)
30x3
70x3
90x2
110x2x2
120x2
130x2x1
Front Squats:
85x8
95x5
105x4
Glute/Ham Raises:
BWx15
BW 15x12
BW 20x2x10
Pikes:
BWx3x8
SSB bands = much evil.
25/06/11
Presses
Push Presses:
20x2x8
40x5
50x5
60x5
70x3
85x1 (PR)
80x3
Pull-ups:
BWx6
BW 5x5
BW 10x5
BW 15x5
BW 17.5x5
BW 10x5
BWx6
Dips:
BWx8
BW 15x5
BW 20x5
BW 25x5
BW 27.5x4
BW 20x5
BWx12
Kroc Rows:
100lbx~30 (Lost count!)
Dumbbell Lateral Raises:
20lbx2x1 minute
Rounded off the week with a session in a fucking hot garage. Decent work.
Solid lifts going on in here. Keep it up.
27/06/11
Deadlifts
Deadlifts:
60x2x5
100x5
140x3
160x3
180x1
200x1
220x1
230x1
Good Mornings:
80x8
100x6
110x5
122.5x5
Hanging Leg Raises:
3 sets
Reverse Hypers:
100x3x10
I wanted to pull a heavy double tonight - I had 225kg in mind. Everything was feeling good (200kg was beltless and flew up no problem) so my training partner convinced me to pull a single at 220kg and then jump to 230kg. Unfortunately 220 was much harder than it should have been - it was stuck to the floor and I had to give myself a good talking to before coming back a second time and pulling it hard. When it did eventually go up the lockout was easy, and I foolishly stuck with the plan to go to 230. I managed to get a tough single, but a second rep wasn’t happening in a month of Sundays. It has just occurred to me that I am making a habit of going for doubles on deadlift day and only managing to pull singles. More sensible weight selection required I think!
[quote]Killerb521 wrote:
Solid lifts going on in here. Keep it up. [/quote]
Cheers man. Tomorrow is a big day - going heavy in the shirt. Videos aplenty will be provided.
Safety Squat Bar + bands usually bring a long nap in my experience.
Solid work in here mate! What was your grip for raw benching? I have my second or middle finger on the rings for a shirted bench.
[quote]Most Major wrote:
Safety Squat Bar + bands usually bring a long nap in my experience.
Solid work in here mate! What was your grip for raw benching? I have my second or middle finger on the rings for a shirted bench.[/quote]
I usually bench with my pinky just inside the rings - my grip has worked its way in gradually to the point where I don’t feel stable using a wider grip (either raw or geared). The other night I has my middle finger on the rings for the wider grip stuff, and I felt better and better as the weight got heavier.
Im waiting for the vids 
[quote]Adam-F wrote:
Im waiting for the vids [/quote]