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Khanage: harder, better, faster, stronger.

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    Also, going to add front squats next time i do legs later in the week. Never done these before, I want to obviously challenge myself but not go too far on my first attempt.

    Any idea what weight to try? I squat around 125kg x 5.
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    GPP:

    http://www.elitefts.com/documents/ge...eparedness.htm

    Basically sled drags are popular. I've done complexes before ala crossfit, but thats mostly cos I don't have a sled.
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    (Original post by Khanage)
    Also, going to add front squats next time i do legs later in the week. Never done these before, I want to obviously challenge myself but not go too far on my first attempt.

    Any idea what weight to try? I squat around 125kg x 5.
    you should manage about 80kg.
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    First time round just have a play around maintaining your form. They can be a little tricky. Elbows high, chest up, stick back, drive through the heels...yadda, yadda, yadda.

    Use the clean grip, it's more bad-ass.
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    (Original post by Philosophising Monkey)
    First time round just have a play around maintaining your form. They can be a little tricky. Elbows high, chest up, stick back, drive through the heels...yadda, yadda, yadda.

    Use the clean grip, it's more bad-ass.
    clean grip is so hard to do! i just can't get my arms under it, fail flexibility i think.

    does it really make much difference?
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    Easier to keep your shoulders up, so the bar is less likely to slip.

    Transferrable skills- C&J and more comfortable pressing (for me, at least).

    It will be flexibility issue. Stretch out your wrists and triceps a couple of times a week and just practise, practise, practise.
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    Thanks for the tip, legs will probobly be on Friday or this weekend sometime.

    Todays efforts...

    -------------
    21/01/08
    Back and Bi's
    --------------

    BB Row:
    60kg x 8,8,8,8.

    Power Cleans:
    60kg x 5
    70kg x 5
    75kg x 5
    80kg x 3

    Deadlifts:
    80kg x 5
    110kg x 5
    145kg x 5

    Lat Pull Down:
    Level 11 (73kg) x 6,6,6.

    Seated DB Curls:
    15kg x 8,8,6.

    Hammer Curls:
    20kg x 8,8,8.

    EZ Curls:
    (Close grip) 20kg x 8,8
    (Wide grip) 25kg x 8,8.

    -----------------------

    Comments: Really good session, PB on deadlifts, and i still had more in the tank, will definitly be able to do 150 next time. Hands got ripped to hell though! Bit gutted i didnt get the last 2 power cleans but oh well.
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    Nice deadlifts.
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    22/01/09
    Cardio
    -----------

    Treadmill:
    15mins speed intervals
    1min level 8
    1min level 17

    Bike:
    10min level 14

    Rower
    10min distance intervals
    200m in less than 50s
    30s rest

    -----------

    Comments:
    Nothing too crazy, wasn't feeling all up for the gym, went a lot earlier than I normally do and didn't really have a decent amount of sleep. Got a good sweat on during the treadmill sprints. Legs tomorrow maybe.
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    23/01/09
    Legs and Shoulders
    ------------------

    Front Squats:
    45kg x 8
    60kg x 8
    70kg x 5
    80kg x 3

    Machine Knee Extensions:
    Level 18 x 8,8,8,8.

    BB Lunges:
    40kg x 5
    60x 5,5,5.

    Machine Leg Curls:
    Level 15 x 8,8,8,8.

    Military Press:
    40kg x 8
    50kg x 8
    55kg x 5,4.

    BB Upright row:
    40kg x 8
    50x 5,5,5.

    DB Shrugs:
    34kg x 8,8,8,8.
    ------------------

    Comments:
    First time ever doing front squats so i guess it's a pb lol. I used the clean grip, and this MURDERED my wrist, had a lot more in the tank, could easily probobly do over 90, but my wrists were killing lol. I'll try the crossed arm grip next time I think, and work on stretching my wrists.

    Bit of a weird leg session, did some exercises I don't normally but the variation was good, and I can definitly feel it in my legs today, was a good session overall.

    Shoulders felt good too, would have liked to get that last rep on military press but oh well.

    Went to the gym today to do cardio and it's closed cos of a power cut! Fuming. So today is my day off, cardio tomorrow probobly.
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    Stick with the clean grip, the best way to stretch your wrists out for the rack, is to man up through them!

    Strong OH pressing as well.
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    What's a machine knee extension?
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    (Original post by Smack)
    What's a machine knee extension?
    http://buyfitnessonline.com/osc/imag...s_DX28019A.jpg

    Don't usually do these but oh well.

    Thanks bebbs, will do probobly. Maybe do both? 2-3 sets clean grip and if pain occurs just switch for my last set or two?
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    Yeah that will work. As long as somewhere down the line you can do all the sets with clean grip, you've done something right!
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    (Original post by Khanage)
    http://buyfitnessonline.com/osc/imag...s_DX28019A.jpg

    Don't usually do these but oh well.
    Looks exactly the same as a leg extension to me.
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    Thats what it is? It's just a different name. Leg extension is extending the knees.
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    Ok.
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    That guys face is priceless.
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    Haha yeah his face is quite.. interesting.

    Don't really feel up to the gym today, a bit ill etc. So gonna just rest and recover and give it my all come Monday.
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    2 WEEK AIMS!!!!
    (Starting monday 26th -> sunday 8th)

    Not sure why but i've just decided to up my 5 rep PB's in these two weeks lol. I feel i've definitly got more in the tank than these lifts, only problems I can see are the bench and military press. I feel the rest are within my reach.

    I was originally going to try them all in one week, but this week i've got a rugby match wednesday, so will need a day or two to recover after that.

    At the moment my 5 rep max's are the lifts in black, and the red lifts are what I will be aiming for. Some are increased by 2.5 kg (smallest increment at my gym, 2x 1.25kg plates), and some by 5kg. I feel I can definitly squat and dl 5kg more, the others are more difficult hence only the 2.5kg increase.

    5 REP MAX'S:
    Squat: 125kg > 130kg
    Bench: 90kg > 92.5kg
    Deadlift: 145kg > 150kg
    Cleans: 80kg > 82.5kg
    MilitaryP: 55kg > 57.5kg

    I feel having aims in the next 2 weeks will spur me to lift more. Will be benching tomorrow and will attempt 92.5kg. Wish me luck!

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