[quote]Adam-F wrote:
I have been messing about with different stances - wide, narrower, flat shoe - oly shoe…all the same at the minute!
If I can keep them in, even light ones I will do…haven’t ever done TKEs before, I have seen them - will check them out and have a bash.
[/quote]
I’d suggest starting them off with a light or average band and do a few sets of 20 for each leg. Also, if you are doing them, the hurdler’s ankle-to-ass quad stretch typically relieves a lot of pressure in the knee joint that might be created by tight quads. Stretch those calves out too, buddy. Everything will be fine.
[quote]novaeer wrote:
I’d suggest starting them off with a light or average band and do a few sets of 20 for each leg. Also, if you are doing them, the hurdler’s ankle-to-ass quad stretch typically relieves a lot of pressure in the knee joint that might be created by tight quads. Stretch those calves out too, buddy. Everything will be fine.[/quote]
Ok cheers - just watched them on youtube, straight forward enough - physio on weds anyway for a massage, so will mention it then too.
Week 18; day 2
GMs:
Bar x 10
50kg x 8
80kg x 5
95kg x 5
105kg x 5
1 leg DL / side bends:
35kg db’s x 5 / 25kg x 10 (x2)
GHR / plate twists:
BW x 15 (x4) / 10kg x 10 (x2)
finished with clam shells and glute bridges…
Comments
Short and sharp - about 30 mins tops, only rest between exercises was time to change weights or move to the paired movement. Heavy bench tomorrow then stretching and physio Weds.
I swear by TKEs now to keep my knees healthy, they seem to the job wonderfully well. And reading the above, my head was filled with crap innuendos about ‘feel a satisfying stiffness in my posterior’.
[quote]Element_26 wrote:
I swear by TKEs now to keep my knees healthy, they seem to the job wonderfully well. And reading the above, my head was filled with crap innuendos about ‘feel a satisfying stiffness in my posterior’.
Feeling confident for the meet?[/quote]
poor choice of words on my part…honest.
not really to be honest mate, the poor few fews of training and niggles seem to have really set me back.
instead of going for 210-215 on the squat, i’ll be lucky to clear 190…similar with bench too. Perhaps my deads will be around my current PR - although I will be over a stone lighter, so who knows!
Hey Adam, where was your competition again? I was wondering if it would be easier to meet up with you and follow you, or just head there myself and meet up with you.
Don’t get down on yourself man, it seems like you’ve done a pretty damn good job of dropping a good amount of weight while prepping for this comp. I always start second guessing myself when I’m dropping weight but once I finally start maintaining/putting a bit of weight back on the strength comes back fast, and I start hitting PR’s again, and it feels great.
Also, I was wondering if you knew of any way of getting a hold of some big chains, or anywhere I could buy some that won’t cost a TON. The ones sold in regular stores just don’t seem to be big enough to add any decent weight. I thought you might have an idea though…
CGBP:
bar x 10
70kg x 5
90kg x 3
110kg x 1 3 board
125kg x 3
135kg x 1
142.5kg x 1
MP to top of head:
100kg x 3 (x2)
JM Press:
70kg x 6 (x3)
Band pushdowns (55 x 4 lol), shoulder work, core…
Comments
That’s that - all done with Josh. Will 2 more sessions before the meet - one on Sunday/ Monday and Weds - work up to some heavy singles at about 90% and lave it at that!
[quote]Joweeee wrote:
Hey Adam, where was your competition again? I was wondering if it would be easier to meet up with you and follow you, or just head there myself and meet up with you.
Don’t get down on yourself man, it seems like you’ve done a pretty damn good job of dropping a good amount of weight while prepping for this comp. I always start second guessing myself when I’m dropping weight but once I finally start maintaining/putting a bit of weight back on the strength comes back fast, and I start hitting PR’s again, and it feels great.
Also, I was wondering if you knew of any way of getting a hold of some big chains, or anywhere I could buy some that won’t cost a TON. The ones sold in regular stores just don’t seem to be big enough to add any decent weight. I thought you might have an idea though…[/quote]
Hey dude
The meet is a week on Sunday (20th Nov) - whatever is easiest for you, I will PM you the address etc and see what you think, it should be pretty easy to get to.
Thanks for the kind words, things have stabilised a little over the past few weeks - still a down on where I wanted to be, but there’s plenty of time to get there!
I have a few ideas on the chains, will look into it and let you know pal, enjoy London!
*ok so weighed in this morning at 204.2 - I believe my limit for next week is 205/93kg…so will carry on as normal next week, check weds/ thurs as to where I am and possibly do some water manipulation if required.
I will squat and bench heavy tomorrow afternoon - work up to some singles at 80-90% depending on feel, then Wednesday will be bench and deadlift for the same…
At this stage my thoughts on openers are to go with some I can comfortably triple - especially as it’s my first meet…probably going to be pretty nervous, so something like:
Squat - 170kg (think I am going to use wraps as them seem to help my knee somewhat)
Bench - 110kg
Deadlift - 210kg
Good strategy for the openers. For my first meet I also opened with something I knew I could get ‘sick or dead’ (I stole this from a video of Matt Kroc at a seminar) and my first squat flew up. Still buzing with adrenaline afterwards, but really helped to calm my nerves.
[quote]Joweeee wrote:
I didn’t know this was your first meet! Awesome![/quote]
Indeed it is.
Tonight:
foam roll x 10 mins
Squats:
bar x few
70kg x 3
100kg x 3
120kg x 2
140kg x 2
160kg x 1
175kg x 1 walkouts
210kg x 30 secs
Bench: 3ct pause
60kg x 3
80kg x 2
100kg x 1
110kg x 1
115kg x 1
Comments
Really pleasing session tonight, will throw the vids up in a little bit - 175 squat felt like a speed rep, so will be targeting 190+ at the weekend (in wraps)…
Bench felt great too - think I will bump my opener up from 110 to 112.5/115 depending on the warm up on Sunday.
