Hahaha nice lifting, partner! You really showed those weights whats what. Congrats on the PR’s. Your rage inspiring story was pretty funny though. As soon as you said you decided to walk to the library I thought “Oh shit, the library’s gonna be loses too!” lol[/quote]
Haha thanks dude! My university is stupid sometimes. Its the top one in Ireland (pretty high up in the world rankings too) but yet it has the shortest library opening hours around and they make heavy budget cuts every year in the departments that need the funding most. Sometimes a brotha’ just wants to get his study on! [/quote]
lol. leeds uni library is open pretty much always & when exams roll around… shi gets serious and its open till like midnight-2am every night… don’t spend enough time there though.
Congrats on the rage win
A. 5/3/1 Military Press:
Barx10 x2
30kgx5
40kgx5
45kgx5
50kgx5
60kgx5 (Just hit the prescribed reps)
B. Push Press:
65kgx5 x2
75kgx5 x3
C. Clean n’ Jerks (Focus on the Jerk form):
60kgx3 x2
70kgx3 x3
80kgx1 x3
70kgx3 x2
D. Chins:
7 sets of 10 (Volume Pr)
Notes:
Decent training today. My shoulder wasn’t feeling great (trapped nerve between lat and shoulder me thinks) on the pressing so I tried to keep it to a minimum and only hit the prescribed reps and didn’t go too heavy on the push presses. Jerk form was feeling on point today, it has come on a bunch in the last few weeks. I was much quicker under the bar and was going so much deeper than I usually do. Hopefully if I can keep ironing out these little form errors week by week I will one day have some decent oly lifts! Going in to hit some light tech work tomorrow.
A. Front Squats 5/3/1:
Barx10
40kgx5
60kgx5
70kgx5
82.5kgx5
92.5kgx7 (Knee started getting really sharp pains here so called it quits)
B. Oly Back Squats:
60kgx5
90kgx5
100kgx5
105kgx5
105kgx5 (Weight felt stupid easy, but again my knee was killing me)
105kgx5
105kgx5
110kgx3
115kgx1 (Threw this single in to test the waters. My knee cap didn’t enjoy it…)
C. Hamstring curls:
5 sets of 10 (paused reps)
D. Drop snatches:
Barx5 x2
40kgx5 x2
50kgx5 x3
Notes:
Awful training today, my left knee really started to bother me. When I was warming up, even body-weight squats killed me. On the front and back squats, the strength was there but the pain in my knee just wasn’t letting me rep anything. Speed in the drop snatches was surprisingly decent. Knee is feeling very tender and is looking a bit swollen so at the moment I’m just icing it and pounding some ibuprofen’s down. Think I’ll scrap this 5/3/1 cycle and take a deload week from Sunday, will also hit up the physio just to check that my shit is in line. Will hit the gym during the deload for some mobility work and to stretch/foam roll . Injuries suck.
drop it likes its hot and move on man. im sure it will improve fast but its not really worth risking it when your hurting since you get to squat so regurarly when olympic lifting anyway. like with bodybuilding i think we sometimes work through pain because we think we wont have an opportunity to hit that bodypart again for about a week and it seems like “missed growth”
[quote]jake_j_m wrote:
drop it likes its hot and move on man. im sure it will improve fast but its not really worth risking it when your hurting since you get to squat so regurarly when olympic lifting anyway. like with bodybuilding i think we sometimes work through pain because we think we wont have an opportunity to hit that bodypart again for about a week and it seems like “missed growth”[/quote]
Don’t worry, from today I am all over this rest week like a rash! Thankfully it coincides with a study week in uni and I have an intimidating amount of work to get done! Thanks for stopping in as always.
A. Bench 5/3/1:
barx10
40kgx5
50kgx5
60kgx5
67.5kgx5
77.5kgx8 (+3 Pr at this weight, felt decent)
B. Close Grip Bench:
70kgx5
77.5kgx5
80kgx5
85kgx2 (Pr!)
87.5kgx1 (Pr…again)
90kgx1 (O hai thar Pr!)
C. DB Rows (Staps):
42.5kgx10
50kgx10
50kgx10
50kgx10
50kgx12 (+4 from 2 weeks ago at this weight with straps)
D. Chins:
3 sets, max reps
Notes:
SOLID bro-benching session with a good buddy and fellow T-Nation bro today. Flat bench was feeling decent, close grip was feeling unstoppable. The 90kg single went up fairly easy (slight sticking at lockout) considering the volume that went before it. My bench is making nice progress at the moment. Twas a nice session to end the week on, especially now that this next week will be a complete de-load. My joints are just feeling really achy so I plan on doing nothing high impact for the week other than stretching, mobility and some light pump work on the glamour muscles.
Thats was a pretty epic bro session this weekend man, I really love training with you(no homo). I must admit I am seriously jelly of those triceps and shoulders, fucking things are massive. My mom said to me when I got back “Wtf happened to Ellis? Hes huge!”.
Keep the faith trough the deload and let them joints heal up!
[quote]Oregand wrote:
Thats was a pretty epic bro session this weekend man, I really love training with you(no homo). I must admit I am seriously jelly of those triceps and shoulders, fucking things are massive. My mom said to me when I got back “Wtf happened to Ellis? Hes huge!”.
Keep the faith trough the deload and let them joints heal up![/quote]
Thanks buddy, it means a lot. We need to make a habit of training together at least once a week. No reasons we can’t make it happen! We should try sync up our workouts so that both our bench days fall on a weekend or something, that we way we can get our bro on!
November 7th: Swolegasmic deload shoulder session:
A. Neutral grip chins:
10/10/10/7/6
B. Shrugs (Not too strict, not too loose):
100kgx20
150kgx10
150kgx15
180kgx15
C. Single arm DB Push press:
30kgx8 (5 sets)
D. Machine shoulder press (false grip):
4 sets, ramped up in sets of : 10/10/8/5
E. Facepulls:
3 sets of 8
Notes:
Solid pump up shoulder session. Just wanted to get in, get swole and get out without going too heavy or putting too much stress on my joints. Nothing was particularly hard. Managed to max out the weight on the machine shoulder press for a set of 5. Just shows you how crap those things are for building any actual strength… With the shrugs I had the bar resting on pins about an inch below my knee, so got a surprise at how light it felt rack pulling 180kg into lockout position. Gave me a little confidence boost for when I attempt to deadlift 180kg at some point in the future. And thats all she wrote, was in and out in 40 minutes or so. Might head in tomorrow to hit something else, not sure what though. Might do some RDLS and high rep deadlifts, nothing too high impact anyway.
Good shrugging man, 4 plates is decent weight for sure. I feel you on the machines thing… every piece of non-freeweight equipment in my gym is capped way too low… we have hammersmith style which seem to allow plenty and the leg press can probably fit 12-14pps (so I’m not quite worried yet…) but our leg extension, leg curl and other “machines” are either built with anything but biomechanics in mind (I’m looking at you, machine lateral raise) or cap out way too quickly (I’m speaking of you, leg extension I’m maxing whilst I can’t even use half of the stack at my “70s era” gym back in my hometown…)
A. Deadlifts:
60kgx5
100kgx5
120kgx5
140kgx5
160kgx3 (Pr as far as I can remember…)
170kgxfailllll
B. RDLS:
60kgx10
100kgx5
100kgx10
100kgx10
100kgx10
100kgx10 (Strapless PR)
-Stretching/Foam Rolling (10 minutes)
Notes:
Less than stellar training. Failed a 170kg pull that I really wanted. Got it to just above knee level but couldn’t budge it any more, was literally holding it knee level for about 3 seconds trying to finish the pull. Maybe I would of got it if I had my belt and straps with me. The triple at 160kg didn’t felt like much, first rep of the set was basically a speed pull. Looking back, it was probably a bad idea to try and max out on what is supposed to be a deload week…oh well, we live and we learn!
[quote]jake_j_m wrote:
You’ll get it easy next time! Single 160 or just wear your belt and you’ll probably be fine :)[/quote]
Thanks, I’m going to try and not max out for a while and focus on just doing the 5/3/1 rep scheme as is. That is unless I decide to stop doing deads at all whilst I focus purely on bring my oly lifts up, which is a very likely possibility once I delve into full Oly mode… Deadlifts are no bueno for bringing clean strength up.
