Why you using a belt on the Andersons?
[quote]spar4tee wrote:
Why you using a belt on the Andersons?[/quote]
Because not all of us can put up 855!
And I didn’t realise I was supposed to forgo it, I’ll try it next time.
[quote]jake_j_m wrote:
Sweet PRs as per usual. Your bench technique couldn’t be more different from mine though haha! I’m a hand or so away from narrow grip with a much slower eccentric and hardly any arch… Perhaps I need to learn to bench… aha[/quote]
And I’m gripping the bar backwards now!
You should play around with different form, makes a huge difference.
Sunday, 12 February, 2012
-
Incline Reverse Grip Bench Press
Worked up to 90kg x1 - Default PR -
Flat Reverse Grip Bench Press
122.5kg - PR
120kg x4 - PR (was 120kg x3)
100kg x10 - PR -
Stiff Legged Deadlift - with straps, no belt
60kg x10
80kg x10
100kg x10
120kg x10
140kg x10
160kg x4
180kg x2x2 - PR -
Underhand Chins
2x6 @ Bw + 20kg
Monday, 13 February, 2012
-
Front Squat to High Box
2x2 @ 155kg - PR (Was 2x2 @ 150kg)
2x3 @ 140kg - PR (Was 2x3 @ 140kg) -
Rack Pulls
250kg x1 -
Z Press from Pins (Pin #9, nose level)
5x3 @ 60kg - PR
4a) Dip Bar Leg Raise
2x10 @ Bw
4b) Band Pull Aparts
2x12 w/ mini band
Tuesday, 14 February, 2012
- Reverse Grip Bench Press
120kg x1
125kg x1 - PR
130kg x0 - Should’ve been easy
127.5kg x0 - Should’ve been even easier
2a) Seated Plate Loaded Row
3x6 @ 200kg
2b) Seated Calf Raise
5x10 @ 100kg
Notes:
Disaster of a day, the gym doors were kept open so the floor was freezing, my right scapula was really immobile and all of my upper back in that region was cramping badly. I also got stuck using a bent bar which didn’t help matters, decided to cut my losses and leave. They can’t all be great sessions.
Wedneday, 15 February, 2012
-
Behind The Neck Push Press
85kg x2
90kg x4x1 - PR
100kg x2x0 -
Front Squat
130kg x1
137.5kg x1
140kg x1 - PR
3x2 @ 125kg - PR
3a) Bent Over Cable Lateral
2x10 @ Pin #1
3b) Band Pull Apart
2x12 w/ mini band
- Wrist Curls
3x10 @ 40kg
Thursday, 16 February, 2012
- Bench Press - Smolov, Week 1, Day 1
6x6 @ 107.5kg - Looked and felt like nothing
2a) Plate Loaded Seated Row
5x8 @ 200kg - PR
2b) Seated Calf Raise
5x8 @ 100kg
-
Barbell Shrug
2x10 @ 280kg
1x6 @ 280kg - broke a strap on this one, had to stop -
Dumbbell Curl
1x12 @ 17.5kg
3x8 @ 20kg
Notes:
Benching was incredibly easy, as it should have been. Today took a little longer, but I didn’t mind because I was helping my girlfriend out with her deadlifts and she ended up pulling 155kg on a trap bar pretty easily, which was pretty impressive.
Nice job on the 140kg front squat… that’s definitely a significant goal of mine.
ps. your girlfriend is damn strong… it’s a good job you have a pretty good deadlift or this could get embarrassing 
Stop sipping all of phlegms’s PR juice GAWD. Nice PRs mang. Strong gf is cool.
Thanks guys!
Gonna hoard as much PR juice as I can
Friday, 17 February, 2012
4pm-5.15pm
-
Bench Press - Smolov Jr, Week 1, Day 2
7x5 @ 115kg (15 mins) -
Deadlift - Coan/Phillipi, Week 1
1x2 @ 180kg - no belt, came up easily and quickly -
Speed Deadlift
8x3 @ 145kg w/90s rest, no belt
3a) SLDL
150kg x3x8
3b) Bent Over Row
140kg x3x8
3c) Underhand Pulldown
Pin 8 x3x8 - too light
3d) Good Morning
70kg x3x8 - too light
Notes:
Benching was easy, top set of deadlifts flew up, feel much more solid without a belt. I filmed it but I must have deleted it or something because it’s not on my phone anymore.
Saturday, 18 February, 2012
-
Front Squat - Smolov, Week 1, Day 1
4x9 @ 100kg - rep PR. Pretty easy, just tiring -
Dumbbell Laterals
3x20 @ 10kg 'bells
3a) Bent Over Cable Laterals
2x10 @ 10lbs
3b) Band Pull Apart
2x12 w/ mini band
- Wrist Curls
3x10 @ 50kg
The hardest part was just spending the time under the bar, I’m looking forward to this cycle. I’m going to video all of my final work sets for this cycle and compile them at the end.
Sunday, 19 February, 2012
-
Front Squat - Smolov, Week 1, Day 2
5x7 @ 105kg - Rep PR -
Bench Press - Smolov Jr., Week 1, Day 3
8x4 @ 122.5kg - I think this is a volume PR -
Shrugs
1x12 @ 280kg - PR
2x10 @ 300kg - PR
Monday, 20 February, 2012
-
Front Squat - Smolov, Week 1, Day 3
7x5 @ 112.5kg - PR -
Dumbbell Lateral
3x20 @ 12.5kg 'bells - PR
3a) Ab Wheel
2x12 @ Bw
3b) Russian Twist
2x10 each side @ 15kg
3c) Dip Bar Leg Raise
2x12 @ Bw
I’ve taken out rack pulls from my Monday session because I’m doing Coan/Phillipi and I’m shrugging on Sunday, Tuesday and Thursday. Didn’t do a compound overhead lift because this round of Smolov Jr will be significantly tougher than the last one.
Tuesday, 21 February, 2012
- Bench Press
6x3 @ 130kg - PR (volume, was 3x3 @ 130kg)
1x2 @ 130kg - failed rep #3
2a) Plate Loaded Seated Row
5x8 @ 200kg
2b) Seated Calf Raise
5x10 @ 100kg
Notes:
I had to put in an inflated max for Smolov Jr, because I’d completed it before with a max I’d never hit, and it made no sense to go again, so I had to use a 152kg max, but that and me training having been up for 6 hours and only having had water caught up to me, I’m not worried thought, that was almost bound to happen, I just decided to take a risk. I’ll get Coan/Phillipi and Smolov out of the way before I revisit this.
Sure you’ll manage it with your “Irish Geneticz” (I’m trying to pioneer a new lifting stereotype)
Looking legit in new pic mayn
[quote]jake_j_m wrote:
Sure you’ll manage it with your “Irish Geneticz” (I’m trying to pioneer a new lifting stereotype)
Looking legit in new pic mayn[/quote]
Thanks breh, the lighting in the gym is awesome.
A lot of Irish people have Viking genes, and my surname means man of the loch, which was used to refer to Vikings, so I’m sure I’ve got that and some Celtic genes too…Probably why all the males in my family are 6’2" or taller, can’t complain.
Posing vids?
[quote]phlegms wrote:
Posing vids? [/quote]
Need to dial it in before I do that.