I wish I would have started taking form seriously way back in the day. Be true to the range of motion, get that depth, and let the weight come slowly. There’s nothing more annoying to me than seeing some ass in the gym load the plates on the barbell and do quarter squats. It looks far more impressive when you get below parallel, at least to people who know what they’re doing.
[quote]Ambugaton wrote:
I wish I would have started taking form seriously way back in the day. Be true to the range of motion, get that depth, and let the weight come slowly. There’s nothing more annoying to me than seeing some ass in the gym load the plates on the barbell and do quarter squats. It looks far more impressive when you get below parallel, at least to people who know what they’re doing. [/quote]
This is my reasoning, too. But I do think my squat should be moving faster, even though I only go ‘heavy’ every 2 weeks. My goal by the end of this year was 3 plates, but at such a low frequency it’s probably unrealistic. Unfortunately, the more sessions I dedicated to squatting the less time I have to run, which leads to my times/fitness stagnating.
As much as I’d like to be, I can’t be good at everything.
Fartlek Fell Run
High Carbs
Usual protocol. Up at/on threshold with some speed play thrown in then near best/best effort up to the top. Today did two full hill and one half hill. Head was in it and body - felt fuckin’ good, but was careful to not get carried away and completely bury myself.
At the risk of turning my log into a group therapy, had some personal shit/doubts going on today and it seems to make me perform much better, especially if I’m angry. Plus it was raining heavily and windy on top - outward mainfestation and all that.
[quote]Jaice wrote:
At the risk of turning my log into a group therapy, had some personal shit/doubts going on today and it seems to make me perform much better, especially if I’m angry. Plus it was raining heavily and windy on top - outward mainfestation and all that.
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Its all in the head buddy. Sometimes before a big lift I try and think of something that makes me angry. Like for example, last season there was a game where my coach benched me for a game even though I played really well the week before. I think of that, it makes me angry, and I lift/run like never before!!!
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[quote]theBird wrote:
[quote]Jaice wrote:
At the risk of turning my log into a group therapy, had some personal shit/doubts going on today and it seems to make me perform much better, especially if I’m angry. Plus it was raining heavily and windy on top - outward mainfestation and all that.
[/quote]
Its all in the head buddy. Sometimes before a big lift I try and think of something that makes me angry. Like for example, last season there was a game where my coach benched me for a game even though I played really well the week before. I think of that, it makes me angry, and I lift/run like never before!!!
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Yeah I hear you, mate. It really does help.
Gym - Deadlift Type B
6 pullups, 20 pressups, 20 situps x 3 and at the end of each tri-set: Deadlift - 135 x 10, 155 x 2 x 10
1 minute rest between rounds
Bench - 45 x 10, 90 x 5, 135 x 3, 155 x 1, 165 x 1, 170 x 1
6 pullups, 20 pressups, 20 situps
Clean and Press - 25 x 10, 50 x 8, 70 x 6, 90 x 4, 100 x 2
3 x 5 pullups, 10 pressups, 10 situps continously + a few extra pressups/pullups
Total - 40 pullups, 110 pressups, 110 situps
Good day - quad-set at the cornerstone of B days is getting much easier. I’m going to have to bump up the reps/weight on this one. I’ve decided I don’t like BB Benching and will probably stick with dumbells. I can go almost as heavy and feel my pecs much better. C+P was shoulder volume instead of laterals. Didn’t have time to do arms.
[quote]Jaice wrote:
Gym - Deadlift Type B
6 pullups, 20 pressups, 20 situps x 3 and at the end of each tri-set: Deadlift - 135 x 10, 155 x 2 x 10
1 minute rest between rounds
Bench - 45 x 10, 90 x 5, 135 x 3, 155 x 1, 165 x 1, 170 x 1
6 pullups, 20 pressups, 20 situps
Clean and Press - 25 x 10, 50 x 8, 70 x 6, 90 x 4, 100 x 2
3 x 5 pullups, 10 pressups, 10 situps continously + a few extra pressups/pullups
Total - 40 pullups, 110 pressups, 110 situps
Good day - quad-set at the cornerstone of B days is getting much easier. I’m going to have to bump up the reps/weight on this one. I’ve decided I don’t like BB Benching and will probably stick with dumbells. I can go almost as heavy and feel my pecs much better. C+P was shoulder volume instead of laterals. Didn’t have time to do arms.[/quote]
Looks to me like you got plenty of arm work done in there.
Hey buddy,
Im coming to Hong Kong for a holiday in a few weeks time.
Is there anywhere/anything that you suggest I check out?
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[quote]Ambugaton wrote:
[quote]Jaice wrote:
Gym - Deadlift Type B
6 pullups, 20 pressups, 20 situps x 3 and at the end of each tri-set: Deadlift - 135 x 10, 155 x 2 x 10
1 minute rest between rounds
Bench - 45 x 10, 90 x 5, 135 x 3, 155 x 1, 165 x 1, 170 x 1
6 pullups, 20 pressups, 20 situps
Clean and Press - 25 x 10, 50 x 8, 70 x 6, 90 x 4, 100 x 2
3 x 5 pullups, 10 pressups, 10 situps continously + a few extra pressups/pullups
Total - 40 pullups, 110 pressups, 110 situps
Good day - quad-set at the cornerstone of B days is getting much easier. I’m going to have to bump up the reps/weight on this one. I’ve decided I don’t like BB Benching and will probably stick with dumbells. I can go almost as heavy and feel my pecs much better. C+P was shoulder volume instead of laterals. Didn’t have time to do arms.[/quote]
Looks to me like you got plenty of arm work done in there. [/quote]
Yeah, I guess. I forget how much compound work adds up.
[quote]theBird wrote:
Hey buddy,
Im coming to Hong Kong for a holiday in a few weeks time.
Is there anywhere/anything that you suggest I check out?
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Lol, Bird I’m not in Hong Kong, someone changed it when I left this logged on.
Not going to be logging here anymore. I find I spend too much time on the internet and rather than regulate it I’d rather just fuck it off completely. Still going to be training the same, might log on every now and then just to follow you guys along.
Thanks to everyone who dropped in.
[quote]Jaice wrote:
Not going to be logging here anymore. I find I spend too much time on the internet and rather than regulate it I’d rather just fuck it off completely. Still going to be training the same, might log on every now and then just to follow you guys along.
Thanks to everyone who dropped in.[/quote]
Best of luck to you brother. You’re a worker. You’ll make it.
[quote]Jaice wrote:
Not going to be logging here anymore. I find I spend too much time on the internet and rather than regulate it I’d rather just fuck it off completely. Still going to be training the same, might log on every now and then just to follow you guys along.
Thanks to everyone who dropped in.[/quote]
Good luck mate.
Wishing you luck on your journeys.
Uncle Bird.
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[quote]Jaice wrote:
Not going to be logging here anymore. I find I spend too much time on the internet and rather than regulate it I’d rather just fuck it off completely. Still going to be training the same, might log on every now and then just to follow you guys along.
Thanks to everyone who dropped in.[/quote]
Good luck with the rest of your training man.Might see you at an international training exercise some day lol.
Thanks for all the support guys. I screwed my head back on and decided to log again. Following similar lines as I was before but with a bit more emphasis on strength/size.
Recent PRs - Deadlift 315 - 3 x 3 … looking to hit 405 for a single in the next 6 months
Press 135 x 1 … a real grinder.
I tried training at the gym 4 times a week with drastically reduced running, but I realized I enjoy running too much so I reverted back. Split looks a little different too…
Mondays - AM Gym / PM 3.3 mile roadhills
Tuesday - hill run
Wednesday - boxing
Thursday - off
Friday - gym
Saturday - something endurance based i.e. 10k road or 3 hour ride
Sunday - off
Sprints are tagged onto the end of running sessions and more pressups/pullups/situps done throughout the day on various days so I have more time in the gym to focus on strength.
Welcome back buddy.
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[quote]theBird wrote:
Welcome back buddy.
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Thanks Bird, you still going to Hong Kong?
Gym - Squat + Press emphasis
Squat (olympic style atg + paused): warmups then 135 x 5, 155 x 3, 176 x 1, 187 x 1, 200 x 1
Press: warmups then 90 x 5, 110 x 3, 121 x 1
DB Row superset DB Bench: 55s/45s x 5, 60s/55s x 5, 66s/60s x 5
80 pressups, 80 situps, 25 pullups throughout.
Didn’t have much time this morning. I got into the gym at 7:30 and had to be out an hour later leaving 5 minutes either side to change+shower before college. I wish it would open earlier. Anyway, everything was smooth today - hoping for a 225 squat soon.
[quote]Jaice wrote:
[quote]theBird wrote:
Welcome back buddy.
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Thanks Bird, you still going to Hong Kong?[/quote]
Yer, next Friday. One week in Hong Kong and one week in Singapore. Its good timing as I feel my body needs 2 weeks off everything, especially my patella tendonitis.
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AM - Gym (working in kg from now on)
Deadlift - 60kg x 10, 100kg x 5, 145kg x 1, 150kg x 1, 155kg x 1 (PR)
DB Bench Press - 20s x 5, 25s x 5, 30s x 3, 35s x 3
Clean and Press - bar (10kg bar) x lots, 30kg x 5, 50kg x 3, 55kg x 1
30 pullups, 105 pressups, 105 situps throughout
Pleased with deadlift PR, it’s about a 2.2 BW lift - next goal is 2.5 (175 @ 70)
PM - 3.3 mile road hills run
Time - 25:00
Time was poor today but I can’t expect any different with it being my first run in 3 weeks. Will be happy when this is at 21:00. A good goal is 18 minutes for 3 miles on the flat - on a good day with only one session I’d hope I could do this.