Quick one today
Oly Squats - 60 x 5, 70 x 3, 80 x 1, 90 x 2 x 1
Pullups - 4 x 6 with solid form
Bench Situps - 30,25,20
Had 30 minutes to kill - squat strength hasn’t really suffered despite not squatting for 18 days. Moving house next week so training might be a bit interrupted.
Do you use oly shoes?
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[quote]theBird wrote:
Do you use oly shoes?
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Nah mate I squat in chuck taylors. I always squat olympic style so I use the terms squat and oly squat interchangeably. I’d probably be able to do more weight if I squatted PL style or cut the depth just to parallel but I find oly style to be the most comfortable.
I think I remember you mentioning that you used oly shoes? Does it make a big difference?
[quote]Jaice wrote:
I think I remember you mentioning that you used oly shoes? Does it make a big difference?
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I dont use oly shoes yet, but Im thinking about it. I have long legs and not the best ankle mobility, so Im thinking it might help safeguard my form.
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AM
Deadlift - warmups then 150 x 1, 155 x f, 140 x 2
Press - warmups then 40 x 3, 50 x 1, 60 x 1
Calisthenics and curls
PM
Boxing cancelled - I hate how everything just comes to a stop over the christmas period. Today was just a write-off.
AM - 3.3 mile road hill run, fasted. Didn’t time it.
PM - Squat: 60 x 5, 70 x 3, 80 x 1, 90 x 1, 95 x pinned
Bench: 60 x 5, 70 x 3, 80 x 1, 85 x 1 (spotter helped a bit)
Pullups: 4 x 6 w/ strict form
DB Row/Pressups: 25 x 3 x 8/ 30,30,20
Realized my db row form sucks, so I’m dropping the weight and putting up the reps with the intention of building back up with solid technique.
[quote]Jaice wrote:
AM - 3.3 mile road hill run, fasted. Didn’t time it.
PM - Squat: 60 x 5, 70 x 3, 80 x 1, 90 x 1, 95 x pinned
Bench: 60 x 5, 70 x 3, 80 x 1, 85 x 1 (spotter helped a bit)
Pullups: 4 x 6 w/ strict form
DB Row/Pressups: 25 x 3 x 8/ 30,30,20
Realized my db row form sucks, so I’m dropping the weight and putting up the reps with the intention of building back up with solid technique.[/quote]
Have you looked into Kroc Rows at all? I row a lot less often than I should, but I generally do Kroc Rows when I do. If you can keep them from jerking your elbow too much, they smoke you like nothing else, and they will help your back and grip strength tremendously (from what I hear).
[quote]Ambugaton wrote:
[quote]Jaice wrote:
AM - 3.3 mile road hill run, fasted. Didn’t time it.
PM - Squat: 60 x 5, 70 x 3, 80 x 1, 90 x 1, 95 x pinned
Bench: 60 x 5, 70 x 3, 80 x 1, 85 x 1 (spotter helped a bit)
Pullups: 4 x 6 w/ strict form
DB Row/Pressups: 25 x 3 x 8/ 30,30,20
Realized my db row form sucks, so I’m dropping the weight and putting up the reps with the intention of building back up with solid technique.[/quote]
Have you looked into Kroc Rows at all? I row a lot less often than I should, but I generally do Kroc Rows when I do. If you can keep them from jerking your elbow too much, they smoke you like nothing else, and they will help your back and grip strength tremendously (from what I hear). [/quote]
I have but never did them. I always knew my form was a bit precarious so that level of intensity would have just exacerbated the risk of injury. But with my improved form I feel the movement in the right places so will be having a go as and when.
Deadlift - 60 x 10, 100 x 5, 140 x 1, 150 x 1, 160 x f (arghh)
Paused Squats - 3x3 @ 70kg
Pullups - 3 x 5 (easy)
Bench Situps w/ slight decline - 20 @ BW, 15 @ 5kg, 3 x 15 @ 10kg, 20 @ BW
Pressups - 3 x 20 (easy)
EZ Bar Curls - 3 x 8 @ 30kg
Just needed to train today.
Nice deads. Im jelly.
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[quote]theBird wrote:
Nice deads. Im jelly.
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Thanks mate, but if I’m honest progress is starting to stall with them - it’s a shame my squat numbers can’t match up either.
Push
1 set of max press ups - 45
BB Bench - 60 x 5, 65 x 5, 70 x 5
DB Bench - 25s x 6, 27.5s x 6, 30s x 6
BB Press from power clean - 35 x 5, 40 x 5, 45 x 5
DB Laterals - 7.5s x 15, 10s x 10,8
CGBP - 40 x 8, 50 x 8, 55 x 6
Pressdowns - 45 x 12, 50 x 10,8
Decline Situps (30 degrees) - 15 x BW, 15 x 5kg, 15 x 10kg, 15 x BW (60 seconds rest)
Pullups between sets
No boxing tonight unfortunately - plan on getting some boxing equipment at home.
Yesterday
Deadlift - 140 x 1, 150 x 1, 140 x 3
DB Row - 25s x 10,8,6 (new form is hard)
Incline Bench Rear Delt Raises - 2.5s x 3 x 20
Pullups Throughout
DB XBody Hammers - worked up to 15s x 6
Today
Bench - worked up to 80 x 1
DB Bench - 35s x 2 x 5, 32.5s x 5
Smith Incline - 50 x 8,10,6
Press - 40 x 3, 50 x 1, 60 x f
Laterals - 7.5s x 12,10,8
Difficult to update at the moment because of dodgy internet - haven’t been logging some sessions. Some changes to my pursuits on the horizon.
[quote]Jaice wrote:
Some changes to my pursuits on the horizon.[/quote]
Sounds exciting. Would you like to elaborate?
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[quote]theBird wrote:
[quote]Jaice wrote:
Some changes to my pursuits on the horizon.[/quote]
Sounds exciting. Would you like to elaborate?
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I fancy trying my hand at climbing, primarily indoor. I’m probably a bit heavy and fat (by climber’s standards) but I could do with getting some experience at height/mountaineering.
[quote]Jaice wrote:
I fancy trying my hand at climbing, primarily indoor. I’m probably a bit heavy and fat (by climber’s standards) but I could do with getting some experience at height/mountaineering.[/quote]
Sounds like fun, although I think climbers are pretty lightweight. I’ve always wanted to try it as well.
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[quote]Jaice wrote:
[quote]theBird wrote:
[quote]Jaice wrote:
Some changes to my pursuits on the horizon.[/quote]
Sounds exciting. Would you like to elaborate?
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I fancy trying my hand at climbing, primarily indoor. I’m probably a bit heavy and fat (by climber’s standards) but I could do with getting some experience at height/mountaineering.[/quote]
I’m sure you’re not fat by any standards.
Keep us posted on how this goes. Climbing is pretty big where I come from but I never tried my hand at it (too many douchebags for me). I’m interested to see how you rate the challenge, whether it presents cardiovascular difficulty or muscular. I’d imagine for a bigger guy it’s going to be mostly a matter of getting your forearm endurance up to snuff.
[quote]Ambugaton wrote:
[quote]Jaice wrote:
[quote]theBird wrote:
[quote]Jaice wrote:
Some changes to my pursuits on the horizon.[/quote]
Sounds exciting. Would you like to elaborate?
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I fancy trying my hand at climbing, primarily indoor. I’m probably a bit heavy and fat (by climber’s standards) but I could do with getting some experience at height/mountaineering.[/quote]
I’m sure you’re not fat by any standards.
Keep us posted on how this goes. Climbing is pretty big where I come from but I never tried my hand at it (too many douchebags for me). I’m interested to see how you rate the challenge, whether it presents cardiovascular difficulty or muscular. I’d imagine for a bigger guy it’s going to be mostly a matter of getting your forearm endurance up to snuff.
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Honestly man, the climbers I know are the leanest guys I’ve seen outside of competitive bodybuilding - I’m floating at about 13% right now, so could afford to lose about 5% if I wanted to improve my climbing/running performance. The tradeoff might be reduced strength.
As for difficulty, I’m guessing I’ll find it harder muscular endurance wise, like you say particularly forearms.
8% is pretty lean man. I’m no expert, but I don’t think that is attainable for the long term. I think aiming for 10-12% is the way to go. Saying that body fat percentage is all relative and hard to measure accurately anyway.
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[quote]theBird wrote:
8% is pretty lean man. I’m no expert, but I don’t think that is attainable for the long term. I think aiming for 10-12% is the way to go. Saying that body fat percentage is all relative and hard to measure accurately anyway.
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Yeah you’re right it is pretty lean - it’s attainable definitely, guys do it all the time, it just might not be sustainable all the time but I might be wrong.
Might drop down some more to see how it affects me.