[quote]Astar wrote:
hey man training is looking good. That sucks about the deadlift but the pulls all looked easy for you, there is definately some more there. [/quote]
Thanks Astar, truly appreciated.
I agree with you, for some reason pulling with straps seems to have made me a little stronger even though the weights were less then mixed, bizzare. Anyway 200kgxsome shouldn’t take long to get now I’m back mixed grip. The pull just feels smoother and so much stronger off the floor for me. Think my huge straps are too thick to get my small hands around the bar enough…
Nice goal = strongest deadlifter who trains in my Uni gym by the end of the (academic) year, think it’s pretty possible with all the serious powerlifters I know having graduated. Unless a beast new 1st year appears…
[quote]whatever2k wrote:
You training on a 5 day split? [/quote]
Forgot to answer this but my split is:
Chest
Back
Quads & Calves
Shoulders & Traps
Arms
Hamstrings & Calves
Repeat
I also try and throw in rear delt on both shoulder and back days & an extra tricep/bicep exercise on chest and back respectively
^ One of my biggest passions outside training is photography & it’s also part of what I study at uni… here’s a decent training shot, pretty sure the bar was 183kg…
Anyway training today:
BACK (KG/LB)
Pull-ups
BW x 11 (set #1 pr) - +7.5/17 x 8 - +15/33 x 5.5 - dissapointed…
Yates Row
115/253 x 10 - 127/279 x 10 - 141/310 x 6 PR - +1 rep a week with these it seems, lol…
T-Bar Row
4P x 10 - 4P + 10/22 x 10 - 5P x 8 PR - overall volume PR for them done with this set-up
DB Pullovers (lying on bench with head off end)
25.6/56 x 12 (set #1 PR) - 27.6/61 x 12 (set #2 PR) 31.6/70 x 9 PR - these felt great today!
Hanging Lat Stetch (DC Style)
20/44 x 40 seconds pr…
Alternating palms up DB curls - Alternating hammers (CT style)
15.6/34 x 8 - 15.6/34 x 10
I have to say, pullovers for me are akin to “heavy” DB Power Flyes for chest; regardless of how close I think I am to getting pumped in the bodypart, after the sets I have most definitely got one going. With this is mind don’t think I’m going to be pre-exhausting for chest/back any time soon, though my manta is always evolving
[quote]Blaze_108 wrote:
I don’t always post, but I’ve been following your log for a while.
Good work in here man. Keep it up![/quote]
Funnily enough, your log is one of the few I check into quite a lot even though I’m not sure I’ve posted, hard to keep up to date on everything when you’ve just started going through the logs section and dudes on 30+ pages Great progress in general from you though and killer lats!
Bug: Cheers man, I hope to get my training as badass as yours eventually <3
whatever2k: Thanks ! The front squats were killer & I’m very happy with how they felt today actually. They should go up fast to mid 200s. My goal for them is to get 3 plates for 1 as quick as possible! I will not be testing that till I can get 130kg x 4 or so though… needless to say, doing 4 sets hit my legs hard and my leg press/further performance suffered. I’m of the opinion that you should ride with what’s feeling good every session though, so I’m pretty glad I went for 4 sets wth the fronts!
Edit:
Just coached my younger brother who turned 16 a couple of weeks back. He is maybe a few months younger then I was the first time I joined a gym. We went in my garage gym and I instructed him on:
Bench Press, Standing Press, Dumbell Power Flyes and Dumbell Seated Laterals.
He weighs just over 130 and is maybe 1/2" taller then me, so pretty much the same starting point that I was at. He managed 30kgx6 on the bench for 5 sets with good form. I consider him my project! Good instruction from the start, I’m practically jelly of him lols
Seated DB Press (bench slightly angled)
25/55s x 8 - 27/60s x 8 - 32/70s x 8 PR NO SPOT! Was happy with this. HOWEVER. WENT FULL RETARD and tried 78s- needless to say even with a spot I didn’t get them up and injured my trap/neck muscles. Very pissed off as I threw away the rest of the session after alrady getting a good pr… I reserve some blame for the gym for having 70s then 78s… too big of a jump…
Seated Laterals w/feet on bench
15/32s x 8 - stopped them here because of real bad pain from injury-
Machine Lterals (setting no.)
3 x 10 - 4 x 10 PR - 5 x 8 PR - these didn’t aggrevate the injury much at all and they weren’t fried from laterals so easier then last week-
Reverse Pec Dec
20 x 10 - 30 x 10 - 40 x 6 PR
Reverse Incline Bench laterals
10/22.5 x 8 x 6 x 5 WOW you can’t use much on these… though I’d like to try non-injured…
Light DB Shrugs w/3 second hold
41x10 - 55x7 -yep, definitely injured-
So basically by being an idiot I injured myself, still, I hit minor PRs where I could and I’m just hoping like hell it isn’t as bad as it feels it could be. I may have to call off the deadlifts in 2-3 days…
Edit: If anyone has any suggestions for rehab type stuff for trap/neck pain (it’s just on the left side) then I’m all ears… hoping this feels way better by tomorrow but there’s a good chance it won’t
Well my so called “injury” timed itself well with my first planned day off in quite awhile, the fact I got hurt just confirmed I was definitely going to have one.
Conveniently, today was arm day which didn’t cause any pain whatsover and I am even going to try and deadlift as normal tomorrow, all is good!
ARM DAY (KG/LBS)
Dips (upright & locked out for tris)
BW x 8 - +10/22 x 8 (set #2 PR) - 20/44 x 3 PR (of sorts… 17.5x5 last week)
DB Preacher Curls
14.6/32s x 8 (set #1 PR) - 15.6/34s x 8 (set #2 PR) - 16.6/37s x 5 (-2 from last week)
CGBP
70/154 x 8 - 78/171 x 8 - 85/187 x 5 (matched last week…)
Seated DB Alt. Curl (palms always facing forward)
15.6/34s x 10 - 16.6/37s x 8 (matched last week…)
Seated DB Alt. Hammer Curl (CT Style squeezed/pulled back)
14.6/32s x 10 (set #1 PR) - 15.6/34s x 10 (set #2 PR) - 17.6/39s x 6 PR
DB Skullcrushers
14.6/32s x 12 (set #1 PR) - 15.6/34s x 12 (set #2 PR) - 17.6/39s x 6 PR
BB Curl
46/101 x 5 (match last week… post fatigued biceps really aren’t strong muscles!)
I’ll take it considering:
-Injury
-Day off usually makes me feel sloppy as hell (less cals, sometimes worse quality cals, cns goes to sleep)
-Felt crap physically and average energy wise beforehand
-Still got some prs I guess…
HAMSTRING/LOWERBACK/SPINAL ERECTORZ/BACK THICKNESS/CALF DAY (KG/LBS)
Lying Leg Curl (pre-exhaust)
20 x 12 - 25 x 12 - 30/66 x 8 PR
Deadlift
142.5/314 x 6 - 160/352 x 6 - 185/407 x 3 PR ! NO FALLING PLATES - 200/440 x 1 PR.
I knew I had the 200kg in me (2.25 x BW). It seemed to takes literally forever to move the first few inches, then the rest of the pull was 100x faster. My weakness is definitely off the floor! (I guess so is most peoples…). Reckon I could rack pull 220/480ish for reps…
SLDL (Jeff Rodriguez style)
110/242 x 10 - 125/275 x 10 - 142.5/314 x 5 PR
Good Mornings
80/176 x 10 - 90/198 x 10 - 105/231 x 3 (-2 from last week, back didn’t appreciate them today)
Lying Leg Curl (5 second eccentric)
20/44 x 9 (-1 from last week)
Seated DC-Style Hamstring Stretch x 90 seconds
Standing Calf Raise (setting no.)
10 x 8 - 11 x 8 - 12 x 8 - 13 x 5 + 10 second static hold at top (match pr and first time done static hold)
Leg Press Calf Raise
170/374 x 10 - 180/396 x 10 - 180/396 x 12 + partials
DC-Style Weighted Calf Stretch x Setting 14 x 60 seconds (pr)
Hows life up in Leeds these days? One of the few parts of England I have yet to visit, one day maybe. In actual fact I will be returning briefly to the homeland (Brit. passport holder representin’!) next week for some weekend debauchery, should be nice to get away from the misery and drizzle of Ireland for once…
@phlegms: You’ll get there soon enough, I’ve seen your log right now I’m actually based in Barnsley which is right next door to Leeds really but I go to University in Leeds and am moving back in a few weeks. It is a great city with lots going on, some great gyms (including the uni one & rall’s which andy bolton trains at). Definitely one of the best places I’ve been for a night out bars/clubs wise, I would reccomend it highly! Preferably on a friday or saturday as in term time they could be funny if your not a student. I’d always be up for lifting with those who visit leeds, but the uni gym one-day non-member pass is something daft like £7-8 iirc…
@AquaCruzer: Cheers man! Appreciated! Keep on the 5/3/1/similar and I’m sure you will catch up quick! My main lifts are a gradual process since I’m not powerlifting
[quote]jake_j_m wrote: @phlegms: You’ll get there soon enough, I’ve seen your log right now I’m actually based in Barnsley which is right next door to Leeds really but I go to University in Leeds and am moving back in a few weeks. It is a great city with lots going on, some great gyms (including the uni one & rall’s which andy bolton trains at). Definitely one of the best places I’ve been for a night out bars/clubs wise, I would reccomend it highly! Preferably on a friday or saturday as in term time they could be funny if your not a student. I’d always be up for lifting with those who visit leeds, but the uni gym one-day non-member pass is something daft like Ã?£7-8 iirc…
[/quote]
Sounds awesome! My Uni’s gym is really quite lacking, its a shame really considering the academic reputation it has. I have heard good things about Leeds as a Uni town so a trip could be in the near future, I’ve been on College trips to Queens Uni in Belfast and Edinburgh Uni and they showed me how different the student scene is in the U.k. Irish student life doesn’t come anywhere near it (this is mostly down to how much everything costs over here though…).
[quote]phlegms wrote:
Sounds awesome! My Uni’s gym is really quite lacking, its a shame really considering the academic reputation it has. I have heard good things about Leeds as a Uni town so a trip could be in the near future, I’ve been on College trips to Queens Uni in Belfast and Edinburgh Uni and they showed me how different the student scene is in the U.k. Irish student life doesn’t come anywhere near it (this is mostly down to how much everything costs over here though…).[/quote]
I don’t know much about Ireland besides I’ve been told by many it’s a beautiful place scenery wise and I’ve got to say the adverts do sell it well! ha. But get yourself on a night out in the UK, I swear all English girls love an Irish accent! My girl included lol.
ANNOUNCEMENT: I officially decided I 100% want to compete in the next 2-3 years (travel permitting) & my eventual goal is to win a natty pro card.
This being in the back of my mind seems very motivating towards actually achieving those sort of goals. Lets grow these armz.
^ Sorry for bad quality/sync, when I up from my blackberry I lose the sound using so I re-recorded whilst playing it on my laptop. Video quality wise I’m going to see if I can borrow a flip HD next time I’m filming which would look 100x better, probably no more PR attempts for awhile though.
Bench Press
76/167 x 8 (set #1 PR) - 85/187 x 8 - 95/209 x 3 (-1 from last week) - 100/220 x 1 PR - 105/231 x 1 PR
Pin Press
75/165 x 8 (set #1 PR) - 85/187 x 8 (set #2 PR) - 95/209 x 4 PR
DB Power Flyes (mid-incline/low incline/super-low incline)
26.6/59s x 10 (mid-incline PR) - 28.6/63s x 10 (low-incline PR) - 30.6/67s x 5 (-1 from last week)
DB Skullcrushers
12.6/28s x 14 (-2) - 13.6/30s x 11 - 14.6/32s x 7 (last 2 sets pr for after chest/done for high reps)
DC-Style Power Flye DB Stretch
14.6/32s x 60 seconds OUCH
DC-Style Skullcrusher DB Stretch
11.6/26s x 60 seconds OUCH
Great day overall & loving the following:
-the fact I finally got dat 100kg bench even though I knew I’ve had it for awhile (hence 105kg)
-the fact my pin pressing is finally starting to creep above my standard bench (as it should be)
-the fact dc-style stretching feels frigging awesome, even if I dont think DC training itself would be optimal for me right now at all. literally no downsides to doing the stretching (felt amazing after hammies yesterday)…
-980 raw total but squat is for 6 so 1000 easy and more then likely 1010+ (and this is training for bodybuilding not proper max’s)
Stayed up real late last night with a friend I’ve not been seeing enough of, I knew I was going to see family early afternoon time and would therefor be in a rush… so the plan went as follows:
7ish hours sleep > wake up > 0.6g caffiene > ready for gym > make protein shakes > gym > leave house
BACK (KG/LB)
Pull-ups
BW x 12 (set #1 pr) - +7.5/17 x 8 - +15/33 x 5 (-1) +rest 5 seconds and crank out another.
Yates Row
115/253 x 10 - 127/279 x 10 - 141/310 x fail (my body was saying no big time on these today)
T-Bar Row
4P x 10 - 4P + 10/22 x 10 - 5P x 5 (-3 from last week)
DB Pullovers (lying on bench with head off end)
27.6/61 x 12 (set #1 PR) - 29.6/65 x 12 (set #2 PR) 31.6/70 x 10 PR - they felt good
Hanging Lat Stetch (DC Style)
20/44 x 30~ seconds…
So it turns out I’m a little weaker on non-ideal sleep and first thing in the morning (or in todays case, afternoon) don’t intend to train like this again anytime soon. Still, PRs on the pullovers isn’t bad considering I cut 15-20 minutes of how long my session usually takes…
Edit: MDD diet principles just make sense to me, today I probably 400grams or more of pork joint which had been raised well on my uncles farm and also managed to bag a dozen of his free range organic eggs, had a couple and the colour difference in the yolk and taste difference in an omelette is unreal. Consider me sold
