[quote]mmatt wrote:
you’re really good at deadlifting for reps[/quote]
This. Sweet deadlifting.
And all done with a sore oblique!! Too shmad.
Saturday, 12 May, 2012
Close Grip Bench Press - Cycle 2, Week 3
Warm up: Band stretching (triceps, upper back, pecs), stretching (lats), band dislocates
Gym Weight: Didn’t weigh myself
Time: 10:15am-11:15am
- Close Grip Bench Press
20kg x10
60kg x3
80kg x1
90kg x5
wrist wraps on
102.5kg x3
115kg x4 - Beltless PR, didn’t set up right here and was too close to the hooks, so I had to rack it after rep #3 and do a fourth, feel like I have more if I can set up properly
2a) Overhead Press
1x11 @ 42.5kg
3x10 @ 42.5kg
1x13 @ 42.5kg - Volume PR
2b) Chin up
5x8 @ Bw
3a) Pendlay Row
5x3 @ 90kg
3b) Band Pull Apart
5x15 @ Mini Band
- Rope Pushdown
2x20 @ 100lb
Notes: Shoulder has been bothering me a little bit so I switched to a closer grip, but my set up was awful and I failed to get any leg drive, 115kg x4 isn’t a disaster though, I’ll definitely take it.
Sunday, 13 May, 2012
Squat - Cycle 2, Week 3
Time: 10:15-11:45
Warm up: Band assisted stretching (hips)
Gym Weight: 102.6kg
-
Squat
no belt
20kg x10
60kg x3
80kg x1
100kg x1
117.5kg x5
wrist wraps on
135kg x3
chalk
150kg x9 - PR, definitely had ten but wanted to leave some in the tank. Old PR @ 150kg was five reps with a belt. Really happy here -
Deadlift
chalk, no belt
4x10 @ 162.5kg
1x12 @ 162.5kg - Much easier than they have been in previous weeks -
Ab Wheel
4x12 @ Bw
1x15 @ Bw
Deads were flying up today. The gains are strong with this one.
Great lifting as usual, real consistent progress.
Thanks brehs.
Wednesday, 16 May, 2012
Overhead Press - Cycle 2, Week 3
Time: 9.15-10.45
Warm up: BTN press, dislocates, band assisted stretching, rolling triceps on bar
Gym Weight: 102kg
1a) Overhead Press
no belt or wrist wraps
30kg x5
42.5kg x5
50kg x3
wrist wraps on
55kg x9 - PR ( 2.5kg and 1 rep)
2a) Dumbbell Bench Press
3x6 @ 42.5kg - Volume PR
2x11 @ 32.5kg - Possible PR
2b) Chin Up
5x8 @ Bw
3a) Pendlay Row
5x3 @ 90kg
3b) Band Pull Apart
5x15 @ Mini Band
- Barbell Curl
3x12 @ 30kg
Thursday, 17 May, 2012
Deadlift - Cycle 2, Week 3
Time: 8:45am-10:30am
Warm up: Band assisted stretching (hamstrings, hips), stretching (calves, piriformis)
Gym Weight: 104kg (fully clothed, in shoes)
-
Deadlift
no belt
60kg x3
100kg x2
140kg x1
chalk
165kg x5
187.5kg x3
210kg x11 - PR ( 5kg and 1 rep) -
Squat
no belt or wrist wraps
4x10 @ 102.5kg
1x12 @ 102.5kg - last rep paused -
Knees to Elbows
4x10 @ Bw
1x12 @ Bw
Notes:
Huge PR today, really happy with it.
Atmosphere always seem awesome there, really big PR! I’m sticking to only belting up for my top set and maxing and really enjoying it… I can see it being a good progression method or generally just a good way to lift.
Fucking awesome deadlifting - double bw for 11!
Saturday, 19 May, 2011
Bench Press - Cycle 3, Week 1
Time: 11:35am-1pm
Gym Weight: 102.2kg
Warm up: Band assisted stretching
1a) Close Grip Bench Press
20kg x20
40kg x5 - all paused
60kg x5 - all paused
80kg x5
92.5kg x5
105kg x2x6 - hit the safeties on rep 7 on the first set and it threw me off. So I did a second set of 6.
2a) BTN Press
2x8 @ 45kg
1x10 @ 40kg
1x5 @ 50kg
1x8 @ 40kg - these were fun and felt better than presses from the front. Might either run some Smolov Jr or just replace my presses with BTN presses.
2b) Wide Grip Chin Up
no straps
5x8 @ Bw
3a) Pendlay Row
100x3
110x3
115x2x3
100x3
3b) Band Pull Apart
5x15 @ Mini Band
Notes:
Meh.
Sunday, 20 May, 2012
Squat - Cycle 3, Week 1
Time: 12:20pm-2pm
Gym Weight: 102.9kg
Warm up: Band assisted stretching (hips), stretching (piriformis, calves)
-
Squat
20kg x5
60kg x3
100kg x1
105kg x5
wrist wraps
122.5kg x5
chalk
137.5kg x13 - PR -
Deadlift
no belt
1x1 @ 100kg
1x1 @ 140kg
4x10 @ 165kg
1x12 @ 165kg - Volume PR -
Ab Wheel
5x15 @ Bw
Notes:
Man those squats were balls deep.
Also dude behind you is a tank.
[quote]Jab1 wrote:
Man those squats were balls deep.
Also dude behind you is a tank. [/quote]
+1
Now summer is coming, I’m convinced that every rep in that set would have been balls touching floor if done naked.
Great lifting, I’m starting to abandon the belt as often as possible and can definitely see the value in this approach.
[quote]Jab1 wrote:
Man those squats were balls deep.
Also dude behind you is a tank. [/quote]
Thanks. Yeah, he’s really strong.
[quote]jake_j_m wrote:
[quote]Jab1 wrote:
Man those squats were balls deep.
Also dude behind you is a tank. [/quote]
+1
Now summer is coming, I’m convinced that every rep in that set would have been balls touching floor if done naked.
Great lifting, I’m starting to abandon the belt as often as possible and can definitely see the value in this approach. [/quote]
Thanks breh, I’m really enjoying it.
Wednesday, 23 May, 2012
Overhead Press - Cycle 3, Week 1
Time: 12:30pm-2pm
Gym Weight: 103.75kg in clothes
Warm up: Thoracic extension, band assisted stretching
- Overhead Press
20kg x5
30kg x5
40kg x5
45kg x5
50kg x11
1b) Band Pull Apart (Externally Rotated)
3x10 @ Mini Band
2a) Dumbbell Bench Press
5x6 @ 42.5kg - Volume PR
2b) Chin Up
5x8 @ Bw
3a) Pendlay Row
5x5 @ 100kg
3b) Band Pull Apart (Internally Rotated)
5x15 @ Mini Band
- Barbell Curl
3x12 @ 30kg
Notes:
Took a closer grip on the overhead press today, felt more solid but came out with less reps, a little surprising but hopefully it will have more carryover. Doing the things I suck at is important in the long run.
Thursday, 24 May, 2012
Deadlift - Cycle 3, Week 1
Time: 1:45pm-
Gym Weight: 103.1kg
Warm Up: Stretching (piriformis, calves), band assisted stretching (hips/torso, cross hips, hamstrings)
-
Deadlift
no belt
70kg x2x2
110kg x2
145kg x5
chalk
167.5kg x5
190kg x16 - PR ( 2.5kg and one rep) -
Back Squat
no belt or wrist wraps
4x10 @ 107.5kg
1x12 @ 107.5kg -
Knees to Elbows
4x10 @ Bw
1x12 @ Bw
Notes:
Huge PR today. Really good session.
Your deadlifts on to be pretty huge. You got some aims for this year with it numbers wise?
I am amazed at your progress on 5/3/1, truly inspiring the heart and balls you attack every session with.
[quote]jake_j_m wrote:
Your deadlifts on to be pretty huge. You got some aims for this year with it numbers wise?[/quote]
Thanks, I have no idea, I only think about the next session and the reps I need on it for a PR.
[quote]Jab1 wrote:
I am amazed at your progress on 5/3/1, truly inspiring the heart and balls you attack every session with. [/quote]
Thanks, means a lot! It’s easy to do training in the group we do.