[quote]SamMcLoughin wrote:
[quote]spar4tee wrote:
did you make that garageband track?[/quote]
Nope, Shlitre made all of 'em.
[/quote]
Cool. I’ve made a few myself.
[quote]Shlitre wrote:
I need to poop. Just thought I’d let everyone know.[/quote]
HAHAHHAHA
SoooOo, what are you going to do to celebrate your 5/3/1 anniversary? You should do somethin’ special…
Maybe go to a nice steak house or something. Bring Shiltre and talk about PR’s and whatnot.
Very nice session. The Irish gaintrain is unstoppable.
[quote]spar4tee wrote:
[quote]SamMcLoughin wrote:
[quote]spar4tee wrote:
did you make that garageband track?[/quote]
Nope, Shlitre made all of 'em.
[/quote]
Cool. I’ve made a few myself.[/quote]
You should video more of your lifts.
[quote]Spock81 wrote:
HAHAHHAHA
SoooOo, what are you going to do to celebrate your 5/3/1 anniversary? You should do somethin’ special…
Maybe go to a nice steak house or something. Bring Shiltre and talk about PR’s and whatnot. [/quote]
He’s in England at the minute, but there’s a great place beside the gym called Aussie BBQ that do some pretty sweet burgers.
[quote]jake_j_m wrote:
Very nice session. The Irish gaintrain is unstoppable. [/quote]
Choo choo!
Very strong squats. I would love to show people who talk about CNS burnout your training sessions!
Might I be so bold as to suggest some heavy ab work? It did wonders to stop the bar folding me over in squats. For knee cave I found back extensions with an emphasis on squeezing the glutes helped, as did 3rd world squats where you jam your elbows in to your knees and push them out for a minute or too.
[quote]Jab1 wrote:
Very strong squats. I would love to show people who talk about CNS burnout your training sessions!
Might I be so bold as to suggest some heavy ab work? It did wonders to stop the bar folding me over in squats. For knee cave I found back extensions with an emphasis on squeezing the glutes helped, as did 3rd world squats where you jam your elbows in to your knees and push them out for a minute or too. [/quote]
Thanks! Definitely gonna pay more attention to working on some glute strength, I’m fairly sure that could be it. As for ab work, I probably should, looks like I have a job now, and the gym is 5m from work, so I think I’ll be doing a lot more accessory stuff in the evening, putting in abs there won’t hurt, thanks for the advice. As for the squats, my knee doesn’t really go that far, I’ll work on it though.
Monday, 25 June, 2012
Small Workout #1 - Chest, Shoulders, Upper Back, Abs
Time: 2:50pm-3:40pm
1a) Incline Flies
2x15 @ 12.5kg 'bells
2x10 @ 20kg 'bells
1b) Band Pull Apart
4x15 @ Mini Band w/3 ct pause
2a) Upright Row
3x20 @ 27.5kg
2b) DB Lateral
3x20 @ 7.5kg 'bells
3a) Ab Wheel
3x12 @ Bw
3b) Side Bends
3x12 @ 28kg
Tuesday, 26 June, 2012
Small Workout #2 - Legs
Time: 8:45pm-9:20pm
-
Unilateral Leg extension
6x12 @ Pin #6 -
Unilateral Leg Press
3x12 @ 80kg -
Walking KB lunge
2x12 @ 12kg 'bells -
Lying Leg Curl
5x12 @ Pin #9
Wednesday, 20 June, 2012
Klokov Press - Cycle 4, Week 3
Time: 2:30pm - 4:05pm
Weight: 103.75kg
Warm up: Band assisted stretching (lats, pecs, triceps, upper back), dislocates, face pulls.
-
Klokov Press
all reps paused
20kg x3x3
30kg x3
40kg x5
47.5kg x3
52.5kg x6 - PR (I’ve decided to discount my touch and go ones, so this is a PR, my touch and go PR was 55kg x6, I did 5x6 @ 40kg paused on Sunday) -
Push Press
62.5kg x2
70kg x2
80kg x2
85kg x2
90kg x2
95kg x1
100kg x1 - PR, my all time PR is 102.5kg at a higher bodyweight, fresh and with a belt, so I’ve discounted it because I want to lift without a belt now. -
Paused Close Grip Bench Press
1x5 @ 100kg
1x5 @ 105kg
1x3 @ 110kg
1x2 @ 115kg - PR
1x1 @ 120kg - PR -
Chin Up
straps
5x10 @ Bw -
Band Pull Apart (externally rotated)
50 reps @ Mini band
Notes:
Felt really good today, Peter came back from London so we ended up doing a tonne of pressing, it was great, came away with PR’s on everything.
Strong everything mang. Jelly of you and Peter both getting a 2plate push press and making it look easy!
Very nice session! If I try and push press from clean rack position I get absolutely zero power through the bar and nearly die though, much prefer just loading it as I would a military (clearly need to learn 2 oly lift).
[quote]Jab1 wrote:
Strong everything mang. Jelly of you and Peter both getting a 2plate push press and making it look easy![/quote]
Thanks, I’d like to get that lift moving again.
[quote]jake_j_m wrote:
Very nice session! If I try and push press from clean rack position I get absolutely zero power through the bar and nearly die though, much prefer just loading it as I would a military (clearly need to learn 2 oly lift). [/quote]
It’s just what I prefer, no point trying to learn a lift a new way if you’re content going the way you are now.
Thursday, 21 June, 2012
Deadlift - Cycle 4, Week 3
Time: 7:00am-8:10am
Weight: 103.1kg
Warm up: Band assisted stretching (hips/torso, glutes, hamstrings) stretching (glutes, piriformis, calves), foam rolling (upper back)
-
Deadlift
60kg x3
100kg x3
140kg x1
175kg x5
200kg x3
222.5kg x5 - PR -
Back Squat
sleeves, no belt
20kg x3
60kg x2
100kg x1
140kg x1
160kg x1
172.5kg x1 - PR
160kg x1
Notes:
Really happy with those deadlifts, definitely have more in the tank, same with squats.
Seriously 'mirin how consistently your progressing. How come you touch n go your deadlifts anyway? I only ask because it’s clearly working well for you- I assume your weakness isn’t from the floor?
COOL ! You like seasick steve!! I don’t know anyone else who likes him, ha-ha.
I have his songs in my head all day.
I’m back in the dog house. What did I do wrong? Yeah I’m back in the dog house, signin’ this song, AAaOooOOoo.
Whatta cool guy.
[quote]jake_j_m wrote:
Seriously 'mirin how consistently your progressing. How come you touch n go your deadlifts anyway? I only ask because it’s clearly working well for you- I assume your weakness isn’t from the floor?[/quote]
I paused the first week, then did one or two of the reps touch and go the week after, then just decided I’d do touch and go, no real reason. I’ll go back to pausing it eventually, just having too much fun right now, plus my weakness isn’t really off the floor.
[quote]Spock81 wrote:
COOL ! You like seasick steve!! I don’t know anyone else who likes him, ha-ha.
I have his songs in my head all day.
I’m back in the dog house. What did I do wrong? Yeah I’m back in the dog house, signin’ this song, AAaOooOOoo.
Whatta cool guy.
[/quote]
We seem to share similar tastes across the board actually, after reading your log earlier.
Completely forgot to get tickets to the Chilis, thought they were playing here in July. Not my finest hour.
<3
Friday, 29 June, 2012
Paused Close Grip Bench Press - Cycle 5, Week 1
Time: 9:30-11:00am
Gym Weight: 104.5kg (fully clothed)
Warm up: Band assisted stretching (lats, pecs, triceps, upper back), band dislocates, push press, Klokov press
-
Paused Close Grip Bench Press
20kg x2x20
40kg x5
60kg x5
77.5kg x5
90kg x5
102.5kg x8 - PR -
Push Jerk
20kg x3
60kg x3
70kg x2
80kg x2
3x2 @ 90kg -
Military Press
20kg x3
40kg x3
3x2 @ 60kg
2x3 @ 60kg
1x1 @ 65kg
1x12 @ 40kg
PM Session:
Time: 9:05pm-9:20pm
-
Lat pull
5x20 @ Pin #6 -
Band Pull Apart (internally rotated)
50 reps
Notes:
Was supposed to do a small workout today but I really wanted to press so I decided I’d do that and do my small workout tomorrow. Happy with the progress I’m making on my paused close grip, but overhead stuff needs a lot of work.
Saturday, 30 June, 2012
Small Workout #3 - Arms, Abs
Time: 10:20-11:00
-
Rope Pushdown
3x15 @ 80lb
3x15 @ 70lb
4x15 @ 60lb -
Barbell Curl
100 reps @ 20kg -
Hanging Leg Raises
3x12 @ Bw -
Side Bends
3x12 @ 28kg
very nice push press there.