[quote]Jab1 wrote:
Jeez that’s a brutal set of deads. Great job. [/quote]
Thank you. I just love picking things up and setting them down again.
Preach it brotha!
Sunday, 15 April, 2012
Bench Press - Cycle 1, Week 2
Warm up: Tennis ball to pec, band pull aparts (internal and external rotation), vertical band pull aparts, YTWs, dislocates, rolling out triceps with a barbell.
Gym weight: 101kg
-
Bench Press
No belt or wrist wraps
20kg x20
40kg x5
60kg x3
80kg x3
90kg x3
105kg x3
117.5kg x5 (+2) - Wore my oly shoes here, shouldn’t have, it’s hard to get any leg drive out of them at all -
Overhead Press
No belt or wrist wraps
2x10 @ 40kg
3x9 @ 40kg - improvement from last week -
Pendlay Row
no belt or straps
4x8 @ 105kg
1x10 @ 100kg
4a) Bent Over Laterals
2x15 @ 10kg 'bells
4b) Rope Pushdown
2x30 @ 80lbs
Notes:
Good session, had maybe another rep in the tank on my bench if I really grinded it out, still don’t want to start failing weights though, also my oly shoes didn’t help me out there, I might be good for 7 on a good day. Overhead is improving, Pendlays are hard.
Takes a Multi-vitamin…not sure if natty?
Monday, 16 April, 2012
Squat - Cycle 1, Week 2
Warm up: Stretching (hamstrings, piriformis)
Gym weight: 100.5kg
Time: 7.30am - 9am
-
Squat
No belt or wrist wraps, with sleeves
20kg x3
40kg x3
60kg x3
80kg x1
107.5kg x3
122.5kg x3
chalk, nose tork
137.5kg x8 ( 5) - PR -
Deadlift
chalk, no belt
4x10 @ 142.5kg
1x12 @ 142.5kg - 2.5kg on all sets -
Ab Wheel
5x10 @ Bw
Notes:
Good session, happy with everything.
[quote]phlegms wrote:
Takes a Multi-vitamin…not sure if natty? [/quote]
…and aminos.
Easily had another rep in you for the squat brah!
[quote]Shlitre wrote:
Easily had another rep in you for the squat brah![/quote]
Something in my head happened after seven, which is why eight was slow. Need to just rep them out in future.
Video added.
Great squatting.
Also mirin’ short shorts.
[quote]Jab1 wrote:
Great squatting.
Also mirin’ short shorts. [/quote]
LOL
[quote]spar4tee wrote:
[quote]Jab1 wrote:
Great squatting.
Also mirin’ short shorts. [/quote]
LOL[/quote]
Ha, I just roll my shorts up to stop them catching - I’m easily distracted.
Brb, just saw something shiny.
Sweet spotting, now I’m going back to 5/3/1 for it I’m excited to see what I can hit for reps…
[quote]jake_j_m wrote:
Sweet spotting, now I’m going back to 5/3/1 for it I’m excited to see what I can hit for reps…[/quote]
I think I’ll start 5/3/1 for spotting as well …
[quote]spar4tee wrote:
[quote]jake_j_m wrote:
Sweet spotting, now I’m going back to 5/3/1 for it I’m excited to see what I can hit for reps…[/quote]
I think I’ll start 5/3/1 for spotting as well …[/quote]
trololol. my bad
Ready for thunder delts tomorrow?
Wednesday, 18 April, 2012
Overhead Press - Cycle 1, Week 2
Warm up: T-Spine extension, lying pullover and overhead press, band assisted stretching (pecs, triceps, lats, double over), overhead press with shrug.
Gym weight: 100.75kg
Time: 8.00am-8.50am
-
Overhead Press
no belt/wrist wraps
20kg x2x5
30kg x3
37.5kg x3
45kg x3
chalk
50kg x10 (plus 7) - PR -
Bench Press
*no belt/wrist wraps
2x10 @ 100kg
3x9 @ 100kg - plus three total reps from last week -
Plate Loaded Lat Pulldown
4x12 @ 80kg
1x15 @ 80kg
Notes:
Felt good today, tired the warm up Tim Henriques posted, really seemed to help out - I’d recommend it.
Your gyms awesome! What were the factors behind dropping both belt and wraps? I can understand the belt if your “core” was where you were failing but there’s so many exercises that would just be too painful for me to perform heavy without wrist wraps.
[quote]jake_j_m wrote:
Your gyms awesome! What were the factors behind dropping both belt and wraps? I can understand the belt if your “core” was where you were failing but there’s so many exercises that would just be too painful for me to perform heavy without wrist wraps.[/quote]
It’s a pretty nice set up, there’s some really strong and serious lifters in there too.
Got rid of the belt after I did my 227.5kg x1 deadlift in a belt, having easily done 215kg x2 the week before without one, it’s just another variable, plus I think it’s cooler to lift without one, as for the wrist wraps, they’re again a variable and something I just want to eliminate for a while.
[quote]SamMcLoughin wrote:
[quote]jake_j_m wrote:
Your gyms awesome! What were the factors behind dropping both belt and wraps? I can understand the belt if your “core” was where you were failing but there’s so many exercises that would just be too painful for me to perform heavy without wrist wraps.[/quote]
It’s a pretty nice set up, there’s some really strong and serious lifters in there too.
Got rid of the belt after I did my 227.5kg x1 deadlift in a belt, having easily done 215kg x2 the week before without one, it’s just another variable, plus I think it’s cooler to lift without one, as for the wrist wraps, they’re again a variable and something I just want to eliminate for a while. [/quote]
Fair enough. 227.5 is what I’ll be trying for when I next hit some deadlift max’s.
Thursday, 19 April, 2012
Deadlift - Cycle 1, Week 2
Warm up: Stretching (Hips, hamstrings, calves, piriformis)
Gym Weight: 102kg
Time: 7.30am-8.45am
-
Deadlift
no belt or sleeves
70kg x2
110kg x2
150kg x3
172.5kg x3
chalk
192.5kg x12 - 10 kilo PR! Did the last two reps touch and go. -
Back Squat
sleeves, no belt or wrist wraps
60kg x2
4x8 @ 100kg
1x10 @ 100kg -
Ab Wheel
5x10 @ Bw
Notes:
10 kilo PR in a week. Enough said.