Very strong close grip man…
That vendor machine sounds sweet lol . I wish i had one at my gym. How much dooes it charge?
[quote]DazeDolo wrote:
Very strong close grip man…
That vendor machine sounds sweet lol . I wish i had one at my gym. How much dooes it charge? [/quote]
Needs to get much stronger though! It’s coming in about a week. Don’t know the prices really but a single protein bar is 2GBP, when bought in bulk from their website they are more like 1.20GBP but it’s still nice to have… and better nutrition then you’d get from a “sandwich” from a shop for that price.
Anyway today:
Deadlift
180/396 x 5 (some in tank/didn’t want grinders) - 200/440 x 3 (set 2 PR, might have had another in tank) - 220/484 x FAIL - SHOES OFF - 220/484 x FAIL < 4 failed attempts at 5pps deadlift now … it will fall eventually… didn’t break first few inches yet again.
SLDL w/10kg plates for extreme ROM (one 10kg per side = “1pps”)
4pps x 10 - 5pps x 10 - 6pps x 3 < decent, would have been easy to PR if it wasn’t for deadlifting fails
Seated Leg Curl
62.5/138 x 10 (set 1 pr) - 62.5/138 x 10 - 67.5/149 x 10 - 72.5/160 x 10 (rep pr) - 77.5/171 x 5 PR
DC-style Ham stretch x 80~ secs.
HS/Plate-loaded Calf (double popped, paused at bottom)
2pps x 6 - 2 1/2 pps x 6 - 3pps x 4 - 3 1/2 pps x 2.5 < not sure where to go with these progression wise… we’ll see
Seated DB Calf Raise (dbs on knees, feet on box)
50/110s x 14, 16, 20 PR < happy with how these went, starting to get into the sort of reps I want with the heaviest DBs I can get hold off
Decent day… went hard at the deadlifts as I lifted with a pretty decent deadlifter (well, his pr is 517)… he managed the 484 for 1 not-so-clean rep today so he wins… maybe next time
Solid PRs. Shame about the fail at 220 though, I’m sure you’ll get it within a week or two. Just need to rest up and eat more 
@phlegms: that’s the plan
Incline Bench Press
72.5/160 x 8 - 80/176 x 7 - 87.5/193 x 3 < Might be 3RM PR… still dissapointed w/ the strength on this though
DB Bench Press
34/75s x 8 - 36/79s x 7 - 40/88s x 3 PR < fancied seeing if I could get anything out of the 40kgs… might just stick with them and work my way up to 6+ reps
Slight Inc. DB Power Flyes
24/53s x 9 (set 1 recent pr) - 28/62s x 5 recent PR/sequencing PR
HS Inc. Press
1 1/2 pps x 10 - 2 pps x 6
Cable “MM” Flyes
7.5/17 x 12 - 10/22 x 12 - 15/33 x 8 PR < felt good. srs pumpz
DC Chest Stretch
8/18s x some
DB One-arm Standing Extension (Low Rest)
14/31s x 13, 10, 7 < low rest/after chest PRs
Decent session. Looking forward to rack pulling below the knee tomorrow morning, should be awesome
How did the rack pulling go?
[quote]CNN-001 wrote:
How did the rack pulling go?
[/quote]
That’s a very good question… all shall be revealed:
It was a less then ideal start to my day for training and all shakes no breakfast… but here goes.
Back Day (kg/lb)
Pull-ups
BW x 8 - BW + 12.5/28 x 8 - BW + 25/55 x 5 PR < minor one - next week: upping the weight to 30kg or trying to hit 6-7 reps
^ I tweaked my left trap on my last set here, so unfortunately everything from then on was hit with “controlled aggression”
Lat Pulldown
Wide-grip - 70/154 x 10 - 80/176 x 9 (set pr?) - V-handle/CG - 90/198 x 6
Rack Pull (on dip below knee)
200/440 x 4 “PR” - 220/484 x 3 PR - 240/528 x 0 - 230/506 x 0 < embarrasing
^ So yes, I can use significantly less weight on these then above knee rack pulls. BUT, the only time I’ve tried this in recent (last 6 months) of training 200kg for 2/3 was a real struggle as I recall. Considering the left trap strain and a strange right quad pain and the fact it was my first week doing these… I may well stick with the weights and try for 6 @ 200kg, 4-5 at 220kg, and hopefully a couple at 240kg. The reps I managed felt pretty sweet. Less spinal compression then high rack pulls, that much is certain.
Seated Cable Row
45/99 x 10 - 55/121 x 10 - 65/143 x 5
HS Low Row (one arm at a time now)
2 1/2 pps x 9 (set pr) - 3pps x 7
DB Pullover
36/79 x 6
Lat-pull down lat stretch - stack x some
So today was decent considering I almost injured myself and it was much less then ideal circumstances for morning training. I fit what normally takes around an hour and a half into about an hour (albiet cutting a few sets worth of volume).
Anyway, I’m well set up to smash next week, and am really looking forward to rack pulling again.
Keep at the rack pulls, you will find them harder as the ROM increases but it does mean you can get the same training effect for your back and hips with less weight (which is always a good thing)… and you’ve got plenty of room to increase the weight over time.
Those chins sound horrible haha, how much warm-up did you get in before your heavy sets? Maybe hit the rowing machine beforehand- focus on pulling with your back to get some bloodflow in there before you start your working sets. I absolutely love rowing- almost sorted my shoulders out completely now.
On those rack pull if you went from 484 to 506, you definitely would have gotten some reps with 506. I agree with what CNN said though, that is spot on about the rack pulls!
@CNN: yeah overloading with (hugely) supramaximal weight was fun (ie. high rack pulls) but I went into them knowing I would be switching to below knee once I came to a reasonable stagnation. That happened. I still expect to hit 550+ very soon and 600+ relatively quickly with it slightly below the knee. Should I stagnate for awhile I may try 2" below knee or mid-shin… but I imagine I won’t stagnate properly for awhile.
Chins as in the pull-ups? Nothing horrible about them, love mah pull-ups. I may work on getting some more blood in the area but usually I do multiple singles and triples with lowish rest before my first proper set… yesterday was a little rushed due to time constraints. I’ve never really had shoulder/knee/elbow problems so far though, lucky in that regard possibly. Only ever had wrist pain before I got wrist wraps.
@pb: hey man. yeah I completely agree with you! Over 500 will definitely fall next week, hoping for much bigger things!
Big haircut PR today… also life organisation PR through actually going to the library after the gym for once…
Shoulders & Traps (kg/lb)
BB Push Press
60/132 x 6 - 70/154 x 5 - 80/176 x 1 (on a second attempt too…) - 60/132 x 12 “high-rep pr”
HS/Plate-loaded Shoulder Press
2pps x 10 - 2 1/2 pps x 8 - 3pps x 1 <ohlol
Seated DB Laterals (stopped doing w/feet up for now)
14/31s x 10 - 16/35s x 10 - 20/44s x 8 PR
Cable Laterals (per side)
3.75/8.25 x 12 - 5/11 x 12 - 6.25/13.75 x 10 PR
Reverse delt flyes on inc. Bench
12/26s x 16 PR, 13, 13 overall volume/weight PR again… might use once before before going up to 14/31s.
Racks were taken (was going to deadstop shrug) so went straight to…
Dumbbell Shrug W/3 second hold
40/88s x 8 - 42/92 x 9 - 46/101s x 7 PR < going to continue these until I can at least top set the 50kgs… however I’m not sure how much I love them anymore as a movement ROM/feel wise.
Smith Shrugs (since I’ve never tried before…)
3pps x 10 - 3 1/2 pps x 9 - 4pps x 6
^ Prefer real BB shrugs… learned that much. Keeps you more upright then BB shrugs though.
Leg Raise - 12, 14, 15 PR, 10 < not actually done a amap set w/ these… but 15 is still a rep PR and volume is probably a pr. 4 sets of 15 w/perfect form/controlled reps is an aim.
Cable Crunch - 35/77 x 8 - 37.5/83 x 8 - 40/88 x 8 PR < omg stack only goes to 50k… gonna be reppin out dem’ cable crunches in no time
^ Don’t know whether to stick to push press as my first movement. Guys… you reckon smith high incline or high incline barbell using a rack might be a better option? I’m all ears.
LOL @ haircut PR! awesome.
I’m not sure about the smight high incline for shoulders. I like smith incline for upper chest but I dont know how well it actually hits the shoulders? What about Push Press followed by seated DB Press? Hit a little higher rep on that (8-12 range)???
How have push presses been working for you?
Has shoulder/pressing strength always been your weakest area of strength? Seems that the numbers you put up on shoulder day are lagging a bit in comparison to your very decent pulling/squatting numbers.
@greg: was a good pr. re the smiths I meant like smith military but one notch inclined… confusion. I might try and throw in DB military high-rep afterwards, but my already low db pressing weights will be… even lower! ha.
@spar: so far: they feel quite good, but I feel perhaps progression is hard to measure because it requires more of a total body effort then seated work.
@phlegms: Oh yeah, for sure. Pressings never been a big strong point for me… but I suppose my shoulder strength is just relative to my benching strength more or less. I can’t reallly expect to push press as much as I can incline bench.
Quads (kg/lb)
Squats
110/242 x 6 - 120/264 x 6 - 130/286 x 3 - 140/308 x 2 < weak again…
Leg Press
6pps x 8 - 7pps x 4 <weak…
Front Squat
60/132 x 12 - 70/154 x 6 <terrible
Leg Extension
72.5/160 x 10 - 77.5/171 x 10 - 82.5/182 (Stack) x 9 pr? - 1 leg extensions - 37.5/83 x 10 pr
DC-Quad-Stretch x some
^ My legs/quads just didn’t have anything today. One of those sessions where you could easily think your muscles, brain and cns have no relationship whatsover. Everything just felt forced.
Need to eat and recover more.
Dont sweat the off leg day, your really giving it socks so one day is but a drop in the ocean.
Btw, very anxious to see the 5 plate pull man. I can feel it coming in my bones!
[quote]jake_j_m wrote:
Chins as in the pull-ups? Nothing horrible about them, love mah pull-ups. I may work on getting some more blood in the area but usually I do multiple singles and triples with lowish rest before my first proper set… yesterday was a little rushed due to time constraints. I’ve never really had shoulder/knee/elbow problems so far though, lucky in that regard possibly. Only ever had wrist pain before I got wrist wraps.
I was thinking about the trap tweak- maybe going straight to your heavier sets might have caused it. It was just food for thought.
RE: the rack pulls, I think the overload thing you were talking about is a cool idea to teach your CNS to really strain- similar to some of the strongman deadlifts.
I could be wrong but maybe you need to warm up more and just focus on getting a lot of blood flowing before jumping in?
4 sets didn’t work out?
@oregand: yeah it will be fine! The 5 plates will fall soon, but as soon as it does I’ll be desperate for 500 pounds!
@CNN: Yeah, it was cool just to have so much weight in my hands for sure, even if it didn’t help my deadlift much most likely
@spar: not so sure… I wasn’t feeling good in this day so it’s probably an unfair test… on days I am feeling good I feel like I can handle quite a bit more volume wise… still experimenting I guess
@warming up:
Sorry for the confusion, as I said I do multiple pull-ups beforehand on back day and I do some very basic/brief stretching and dynamic hamstring before squatting and then go: Bar x lots, 60kg x lots, 80kg x few, 100kg x single, maybe another single.
HOWEVER I think I do need to start foam rolling and doing a proper warmup routine again… I used to do it religiously and I did pull 180/396 x 6 for the first time then even when I was MUCH smaller/lighter.