Hahah still waiting…
29/06/11
Bench Presses
Bench Presses:
20x2x8
60x5
80x3
100x3
120x2
(Added Metal Ace shirt)
A whole bunch of shit followed. I missed lots of lifts, but got 140 to a 2-board for a double and 170 to a 1-board for a single at some point.
Close Grip Bench Presses:
100x3
110x3
120x4 (PR)
Pull-ups:
BWx50 (7 sets)
Face Pulls:
2 sets
Barbell Front Raises:
2 sets
Well, well, well. The big bench session turned into a steaming pile of crap, before picking up again at the end… All the weights felt fine until I put on the shirt. It was tight as hell and didn’t feel at all comfortable, particularly around the sleeves. I even wetted the collar and sleeves down, but it made very little difference. Damn weight gain! Anyway, I missed 140kg twice - both times I tried desperately to touch a 2-board and the bar drifted forwards toward my toes. When I eventually got it on the third attempt, it was a very, very fast double. 160 was up next. Failed twice. Just could not reach a 1-board whilst keeping a decent forearm angle in relation to my elbow. Decided that I needed more weight and jumped to 170. The stars aligned and I got it, although my line was horrible and I basically threw the bar back into the rack. 180. Not really sure what happened here, but I was very unstable on the bench. At this point, I decided to call it quits, as the session was getting a bit dangerous (I only had my injured training partner and his girlfriend there to help me out).
I took off the shirt, absolutely furious with another wasted geared bench session, and proceeded to work up to some heavy loads close grip style. I ended up getting a PR by knocking out 4 reps at 120, which equals my best effort at 120 for my normal grip. It’s tenuous, but it’s still a fucking PR, OK?
Adam and novaeer, your patience will be rewarded. I do have videos of the geared stuff (although my camera had gone flat by the time I got to the raw benching) and will post it for your amusement/criticism.
Days like these are bound to happen in the shirt. I had a few of them myself. You just have to put them behind you. Good job on salvaging things with a solid close-grip.
Talk about a major clusterf**k was back when I was learning the Olympic lifts. There was one session where I must have missed a 100kg clean at the rack position about 8 times in a row at the same damn spot - a weight that should have been cake. I was going berserk to the point that my wife thought a lunatic had burst into the house; however, a video of it would probably be pure YouTube comedy gold.
I’m sure you will get the bench shirt down. I mean, you could just lift raw and you wouldn’t have to worry about it! haha And yes, a PR is a PR. I’m pretty sure Wendler said something to the effect of “After I hit a PR and someone asks me my next goal, I say 5 pounds more.” Slow and steady wins the race.
Here’s a video of the godawful bench session from the other day:
[quote]novaeer wrote:
Days like these are bound to happen in the shirt. I had a few of them myself. You just have to put them behind you. Good job on salvaging things with a solid close-grip.
Talk about a major clusterf**k was back when I was learning the Olympic lifts. There was one session where I must have missed a 100kg clean at the rack position about 8 times in a row at the same damn spot - a weight that should have been cake. I was going berserk to the point that my wife thought a lunatic had burst into the house; however, a video of it would probably be pure YouTube comedy gold.[/quote]
Yeah. I’m going to adjust the sleeves a little to help make the shirt fit a little better, and will get back on the horse after my deload next week when I have a full crew to rely on.
Those sessions are infuriating aren’t they? There’s a video floating around on Youtube of me missing a PR attempt with the safety squat bar. I really thought I was going to get it but it wasn’t happening. I just yelled ‘YOOOUUUU WAAANKKEEEEEERRR!’ I hear you about the cleans though - sometimes if your technique is just a little off the bastard thing will not rack!
[quote]Killerb521 wrote:
I’m sure you will get the bench shirt down. I mean, you could just lift raw and you wouldn’t have to worry about it! haha And yes, a PR is a PR. I’m pretty sure Wendler said something to the effect of “After I hit a PR and someone asks me my next goal, I say 5 pounds more.” Slow and steady wins the race. [/quote]
Haha so true about lifting raw. I love the feeling of the heavy loads in my hands or on my back though; it’s addictive! I just need more practise to refine my technique in that shirt - it’s a tough customer.
So true about looking at long-term progress though. Those pounds add up over the years…
01/07/11
Squats
Squats:
20x2x5
60x5
100x3
120x3
140x3
160x1
High squats (Ranging from quarter down to half-squats):
(Added Metal Ace briefs)
180x2
200x2
220x2
240x2
250x2
Front Squats:
90x6
100x4
105x4
80x8
Glute/Ham Raises:
BW+10x15
BW+15x12
BW+20x10
Ab Pulldowns:
120lbx12
130lbx2x8
Well this was actually a pretty decent session. I’m still waiting for delivery of a load of industrial materials (heavy duty straps, chains and hooks) that will enable to fashion some kind of poor-man’s monolift, but really wanted to put this briefs on today. I didn’t try walking out anything over 260, as this has caused much frustration and swearing in the past. Instead, I worked up to 250kg and got a solid double. They’re a mile high, but my form was otherwise solid (sitting back, knees shoved out, back arch, head up, pressure on the sides of my feet) which is what I was going for yesterday.
02/07/11
Presses
Push Presses:
20x2x8
40x5
50x5
60x5
70x5
80x5 (PR)
60x8
Pull-ups:
BWx6
BW 5x5
BW 10x5
BW 15x3
BW 20x3
BW 27.5x3
Dips:
BWx8
BW 15x5
BW 20x5
BW 25x3
BW 30x3
BW 37.5x3
Kroc Rows:
100lbx27
Dumbbell Lateral Raises:
2 sets
Great session to round off an otherwise mediocre week in the gym. I set a rep PR on the push press, and also got small PRs on the pull-ups and dips. Those pounds here and there add up, and it’s good to see that I can keep adding weight to the dip belt even as my bodyweight creeps up slightly. I was knackered by the time I got to the rows though!
05/07/11
Bench Presses - Deload
Dumbbell Bench Presses:
45lbx2x10
65lbx8
85lbx3x12
Ghetto Chest Supported Barbell Rows:
60x10
80x12
90x2x10
100x10
EZ Bar Skullcrushers:
3 sets
Rear Delt Flyes:
3 sets
Reverse Curls:
3 sets
07/07/11
Squats - Deload
Squats:
20x2x5
60x5
100x3
120x2x5
140x2x3
Kettlebell Swings:
40x3x12
Reverse Hypers:
100x2x12
Ab Pulldowns:
2 sets
hurry up and deload already, I want to see some massive weights shifted!!
[quote]Adam-F wrote:
hurry up and deload already, I want to see some massive weights shifted!! [/quote]
You and me both mate! I get so bored by the last session of a deload week, I always feel like working up to heavier loads. Have to be sensible though.
09/07/11
Bench Presses - Deload
Speed Bench Presses:
20x2x8
60x5
80x3x3
90x3x3
Pull-ups:
BWx3x8
Dumbbell Lateral Raises:
3 sets
Barbell Curls:
3 sets
Overhead Triceps Extensions:
3 sets
Deload done. Looking forward to doing some proper work next week!
11/07/11
Deadlifts
4" Block Sumo Deadlifts:
65x2x5
105x5
145x3
165x3
185x1
205x1
(Added Metal Pro Squatter)
225x1
240x1
250x1 (PR)
Here’s 240:
And here’s 250:
Good Mornings:
80x8
100x6
110x6
125x5
Reverse Hypers:
100x3x12
Hanging Leg Raises:
Some
Good session to come back with, although I had a hard time getting my hips through and locking out these pulls. I turned my feet inwards slightly for the attempt at 250kg and that seemed to help. Still, I know that I’m going to have to work my lockout hard over the next few weeks.
when’s the next comp mate? nice pulling btw
That’s a tough point to pull from. For sumo, what little experience I have with it anyway, I noticed that lockout was always easier when I tried to push my toes through the ends of my shoes. Really makes hip and glute activation easier for me pulling that way; otherwise, I end up getting stuck about 1" from locking out the weight.
Adam - cheers dude. Next comp is mid-September (still no confirmed date for the UK Open on the PLUK forums, which is a royal pain in the backside).
Novaeer - thanks for the tip. As you can see from the vids, those last couple of inches before lockout are really where I’m struggling when pulling sumo in the suit, so hopefully this can help to rememedy that.
13/07/11
Bench Presses
Bench Presses:
20x2x8
60x5
80x3
100x3
120x3
(Added Metal Ace shirt)
140x3 (3-board)
160x3 (2-board)
180x1 (2-board)
190x1 (1-board)
200xF (1-board)
Wide Grip Bench Presses:
80x6
100x6
107.5x3
Pull-ups:
BWx50 (7 sets)
Face Pulls:
3 sets
EZ Bar Skullcrushers:
3 sets
Much happier with my technique in the shirt. I think not being greedy with the boards and working down more slowly probably helped. Wasn’t quite strong enough for 200 from the 1-board today, but not too angry about it!
Strong bench regardless there mate!