Results are out! Find what you need...fast. Get quick advice or join the chat
Hey there! Sign in to join this conversationNew here? Join for free

The (Sidetracked) Road to 3/4/5

Announcements Posted on
    • 0 followers
    Offline

    ReputationRep:
    (Original post by The Blind Monk)
    Hit a 100kg front squat. Otherwise pretty unremarkable session. Getting the form better on seated rows: really feel the contraction in my lats.
    100kg front squat is pretty good, you just have to convert that into a 100kg clean!
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    my next training phase will probably focus on power cleans instead of deadlifts/squats. I feel super run down. So no do or die antics on the deadlift or squat anytime soon. The fact I'm in Hong Kong at the moment doesn't help. On the lookout for a gym that isn't ludicrously priced and is preferably not too far from where I live.

    I think I'm aiming to hit an 80kg clean for 3-5 reps by reading week. That will be difficult and will involve many, many, many cleans. But it should be worth a break from heavy deads for a little while.

    Might just train like a bodybuilder if I can't find anything out here for >£40 or so.
    • 0 followers
    Offline

    ReputationRep:
    (Original post by The Blind Monk)
    I think I'm aiming to hit an 80kg clean for 3-5 reps by reading week. That will be difficult and will involve many, many, many cleans. But it should be worth a break from heavy deads for a little while.
    I am sure that you can reach 80kg clean, I am sure it must be your technique letting you down it you can deadlift 150kg. Good luck with than, as I am still working towards 110kg atm.
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    I did cardio today. Unsurprisingly, it sucked. A lot. About an hour of swimming.
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    Went to the gheyest gym on earth. Ok, I exagerrate slightly but it's chrome and pretty crap. The bars have zero flex, which sucks for deadlifting. They're also rusty!? And they have octagonal plates. Some idiot also took up the squat rack.

    Unsurprisingly my nutrition/sleep patterns are messed up as well. So it wasn't the greatest workout in the world

    Bench
    20x3 30x3 40x3 50x3 60x3 70x3 80x4,3,3,3,2
    Hammer Strength T-Bar
    20x5 30x5 40x5 50x5 60x5
    Hammer Strength Pulldown (per side)
    20x5 25x5 30x3 35x3 40x3 45x2 47.5x3 50x3,3,2
    Hammer Strength Iso-Row
    20x5 30x5 35x3 40x3 50x5 55x3,3,3,3
    Kroc Row
    50x6R 5L (my grip sucks balls)
    Pullups
    15
    HS Incline
    35x10 30x12
    Deadlifts
    work up to 140x1 Would have failed any more, felt super weak.

    I like the HS stuff and at least the session was free.
    • 1 follower
    Offline

    ReputationRep:
    Nice benching man!
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    (Original post by u4m1r)
    Nice benching man!
    Says the guy with the vastly superior lifts :p: All jokes aside, cheers mate. Up for lifting together in term time? Then you can laugh at my massively inferior lifts.
    • 1 follower
    Offline

    ReputationRep:
    (Original post by The Blind Monk)
    Says the guy with the vastly superior lifts :p: All jokes aside, cheers mate. Up for lifting together in term time? Then you can laugh at my massively inferior lifts.
    Yeah man sure. Then you can teach me to powerclean too
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    I think I want to shoot people every time I go to the gym in Hong Kong. The bars have no (intentional) flex, they're rusty and get stuck in the ****** squat rack, the squat rack seems to be designed to stop anyone squatting properly or safely etcetcetc...I tweaked something slightly in my back somehow.

    Back Squats
    20x5 30x5 40x5 50x5 60x5 70x5 80x5 90x5 (something went wrong here, it's fine now)
    Hammer pulldown
    work up to 30x12 35x12 40x7
    Hammer Leg Press
    Work up to 4 plates per sidex5
    much harder than the 45 degree leg press

    probably not going to the gym till I get back. If I do it'll be an upper body session with the hammer machines and some moderate barbell work.
    • 25 followers
    Offline

    ReputationRep:
    That';s some nice back squats. Keep at it!
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    Have not been sleeping/eating well at all since I got back. No appetite and little sleep.
    So it was surprising that I managed:
    Bench
    work up to 80kgx5,4,3,3 85kgx1
    Chins
    worked up to 15kgx3,3,3,3 20kgx4,2
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    I think I officially hate myself.

    Snatch
    20x5 30x3 40x3 50x2
    Clean
    60x3 65x2 70x1 75xmiss
    Deadlift
    80x5 100x3 110x2 130x1 140x1 150x1 160xmiss 110x8
    Kroc Rows
    40x10,7
    Death March
    16kgx1 length
    Cal strength extension
    10kgx5,5
    normal 45 degree extension
    10x10
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    Sloppy/poor lifting. Still getting into the swing of things.
    Incline Dumbell
    14x10 20x5 24x3 38x3 32x6 36x9
    Barbell Bench
    60x1 70x1 80x1
    Chins
    bwx5 BW+5x3 bw+10x3 bw+15x3 bw+20x4 bw+22.5x3 bw+25x2
    Front Squat walkouts
    60x20s 80x20s 100x15s 110x10s 120x10s
    Back Squat walkouts
    130x10s 140x10s 150x10s 160x10s 170x15s
    Press
    50x3,3,3,3
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    Still not great. But getting there. Eventually. Or something.

    Overhead Squat
    20x8 30x5 40x3 50x3
    Front Squat
    60x3 70x3 80x2
    Back Squat
    90x5 100x3,3 110x3,2,1
    Shrugs
    100x5 110x3 120x3 130x3 140x3.3,3,3
    T-Bars
    0-50kg in 5kg increments for 3-5 reps

    My lats hurt. A lot. My squat sucks even more
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    Still not great. But getting there. Eventually. Or something.

    Overhead Squat
    20x8 30x5 40x3 50x3
    Front Squat
    60x3 70x3 80x2
    Back Squat
    90x5 100x3,3 110x3,2,1
    Shrugs
    100x5 110x3 120x3 130x3 140x3.3,3,3
    T-Bars
    0-50kg in 5kg increments for 3-5 reps

    My lats hurt. A lot. My squat sucks even more
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    Played around with the curl and press got up to 50x2,2,2
    then did presses with a pause at the clavicles, which I usually don't do. 50x3,3,3
    Got 50x5 just now/12 chinups with the chest touching my hands/the bar for a 2 count. The pressing is a bit easier on my thinner bar at home but it's all coming back. I reckon I'll hit 55x5 for a PB soon.
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    I'm liking the new way of pressing. It is apparently more proper according to Thibadeau: it involves a shrug to get the bar started. My weights aren't up to PBs just yet but I feel a lot less rushed/it's a better press than whatever the heck I was doing before.
    Worked up to 55x2 and 50x4. All reasonably conservative.

    Also doing sternum chins instead of normal ones. I'm liking it and feel my pressing is benefiting from the stronger upper back.
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    Basically I'm kind of re-evaluating how I lift. I feel that I'm just being retarded when it comes to my volume (too low) and there aren't enough assistance excercises. So my new plan of attack is this:
    Monday:
    Deadlift work up to near 5RM for 3-5 sets on the same weight
    Kroc Rows for 2-3x8-12 reps (40kg dumbell) will get stricter as grip/other factors improve
    Seated Rows for 2-3x8-12 reps
    Incline curls for 2-3x8-12 reps
    Cable curls for 2-3x8-12
    Tuesday:
    Bench for 3-5sets with c.5RM
    Incline Dumbell Bench for 2-3x8-12
    Dips for 2-3x8-12 supersetted with Chins for 2-3x6-8RM
    Thursday
    Squats for 3-5 sets with c.5RM+a back off set @ roughly 80% of working weight
    Leg Press for 2-3x8-12
    T-Bar Row for 2-5x8-12
    Friday
    Press for 3-5 sets of c.5rm+a back off set
    BW chins
    probably more curls

    I will be doing ab wheel work on most days/chinups at roughly 50% of my max reps using just bodyweight.
    • Thread Starter
    • 4 followers
    Offline

    ReputationRep:
    Well that plan went to **** in one day...I forgot my chalk and there's no way I'm doing heavy pulls without chalk. So I squatted instead
    Squats
    worked up to 110x4,3,3,
    Leg Press
    worked up to 6 plates per side in sets of 10. This sucked. I haven't sweated that much in a long time
    T-Bar
    worked up to 40x8,7,6
    Press
    worked up to 52.5x4
    • 0 followers
    Offline

    ReputationRep:
    I wish gyms were obliged to provide chalk :sad:.

    Anyways, are ab wheels any good? It looks a bit feminine and I'm already turning a few heads by foam/tennis ball rolling :daydream:

Reply

Submit reply

Register

Thanks for posting! You just need to create an account in order to submit the post
  1. this can't be left blank
    that username has been taken, please choose another Forgotten your password?
  2. this can't be left blank
    this email is already registered. Forgotten your password?
  3. this can't be left blank

    6 characters or longer with both numbers and letters is safer

  4. this can't be left empty
    your full birthday is required
  1. By joining you agree to our Ts and Cs, privacy policy and site rules

  2. Slide to join now Processing…

Updated: May 8, 2014
New on TSR

The future of apprenticeships

Join the discussion in the apprenticeships hub!

Article updates
Useful resources

Quick link:

Unanswered fitness blogs threads

Groups associated with this forum:

View associated groups
Reputation gems: You get these gems as you gain rep from other members for making good contributions and giving helpful advice.