[Monkey_Pete]

I will give that a go next time

[Break To Build]

Please for the love of god stop catching up with me.

Impressive progress.

[Monkey_Pete]

(Original post by Break To Build)
Please for the love of god stop catching up with me.

Impressive progress.

I still have like 15kg more to catch up on bench, 10kg on squat and 5kg deadlift (or more if you hit your target for today). So looking at both our current rate i might catch you on deadlift, but never with bench, with squats somewhere inbetween.

[Monkey_Pete]

Update

Bench

warm up
57.5kg*5,4,3

I was fagging about working on technique and doing pause sets and stuff like that. I watched some of the "so you think you can bench" series, so was trying out stuff from that.

Deadlift

Warm up (70-100-120)
142.5kg*4

I was pausing at the top and taking a breath, this meant i was holding onto the bar for a lot longer than i normally do and my grip went before i could try for a 5th rep.

OHP

20kg*5
35kg*5,5,5

Going to move up on the weight for this now.

Chins

BW*5,3,2

(Original post by commandant)
We'll have to meet for a session soon..

I'm starting training legs again the week after next, still won't be squatting though. But take a day out of your program and we'll destroy your legs You can finish with some 20 rep squats

Thursday morning always quiet

edit: about 8,30 - 9ish

I planned to get up early this morning and come meet you, but didnt quite think all the timings through. Then ended up watching an advance preview of scream 4 last night, so didn't get home till 2am. Ended up getting to the gym at around 9.25ish, by which point you were long gone. but that was still the earliest i have ever been to the gym by at least an hour and a half. I will have to try next week to get up early on day to catch you, but it wont be till wednesday morning at the earliest cos working at the cinema till late sunday and monday nights.

[Becca]

You take a breath at the top of your deadlifts? Or is it an extra breath and then you take a massive one down at the bottom?

[Motorbiker]

(Original post by Monkey_Pete)
Update

Deadlift

Warm up (70-100-120)
142.5kg*4

I was pausing at the top and taking a breath, this meant i was holding onto the bar for a lot longer than i normally do and my grip went before i could try for a 5th rep.

OHP

20kg*5
35kg*5,5,5

You're officially warming up with more weight than my work set now on deadlift...

I still OHP more than you though...

Also, wtf is your deadlift breathing like?
I breath in at the bottom and hold it for up/down then repeat...

[Monkey_Pete]

I was experimenting with breathing at the top then holding it till i got back there again, same as what i do with squats

[Monkey_Pete]

update

Squat

20kg*6
40kg*5
60kg*3
80kg*5
85kg*5
90kg*5

I thought i would ease my way back into squats. also been doing "third world squats" recently to help stretch, so these were very ATG.

Bench

20kg*5
30kg*4
40kg*3
60kg*5,6,4

my counting was a bit off, was aiming for 5,5,5. Close enough

Powerclean

40kg*5

I was just seeing if i could do it, but didnt want to try a proper heavy set, maybe next time

Deadlift

warmup
142.5*3,2

Think i am going to have to deload deadlifts a bit as i seem to have been stuck here for a while now

Chins

BW*3,3,2

OHP

20kg*5
35kg*5,5,4

[Monkey_Pete]

Update

Bench (the squat racks were all full, so i had to mix up the order today)

warm up
62.5kg *5,2,4 (PB)

Not quite sure what went wrong with the second set, but nearly got to 5 on the last set

Deadlift

warmup
142.5kg*5 (PB)

I am not sure if i managed this because i didnt squat before or what, but i was happy that i did.

Lat pull downs (both the squat racks were still in use damnit)

55kg(each side)*5,4
40kg*8

Squats (got there finally)

warm up*lots
92.5kg*5,4,4

For some reason these really killed my legs. I have done 100kg to parralel for sets of 5, but these going ass to ground were killers. Didnt attempt the 5th rep the second time, and the 3rd time i paused at the bottom and didnt make it back up.

[Monkey_Pete]

Update

Woo uni gym open again so first day lifting since last Thursday

Squat (had to use the crappier squat rack with fixed fail bars, set at almost exactly the high i got to at the bottom of my set, so if i go to my normal depth, or go slightly higher and one side is slightly lower than the other it hits into the fail bar and disturbs everything) excuses out the way...

20kg*lots
40kg*5
60kg*3
80kg*3
95kg*4,4

hopefully i will be able to get onto the other squat rack next time and get 3*5

Bench

20kg*lots
40kg*5
65kg*4,1
60kg*2

I was trying to rush because i had somewhere to be after the gym, and i took so long getting to the gym that the time i set myself to leave was 5 mins after i got there. ended up in and out in about 25 mins in the end

Deadlift

(all the low bumper weights were in use by two different groups of guys doing bent over rows)

70kg*5
110kg*3
145kg*2,1

This was a struggle, i probably should have been able to manage more on the first set, but paused too long at the bottom when getting a breath and psyched myself out a bit. so i took a min break and went again, getting that one rep was quite hard so i didnt even attempt anymore.

no assistance as i had somewhere to be, so unloaded the deadlift bar and legged it.

[fireph]

I'm pretty jelly of that deadlift - how much you weighing atm?

[Monkey_Pete]

(Original post by fireph)
I'm pretty jelly of that deadlift - how much you weighing atm?

around 82kg still i think, although i haven't weighed myself in a few weeks. i was planning on weighing in today but i was in a rush and forgot.

I took a new progress shot today and there is a slight difference from the one i took about a month and a half ago at the same weight. But untill the gut goes i am not posting any of the pics. arms have more (now a little) definition and belly doesn't stick out that much any more.

Edit: in other news i have decided to start doing SS properly. So it will be squats, OHP and powercleans next time

[Monkey_Pete]

Update

Squat

20kg*lots
40kg*lots
60kg*5
80kg*3
100kg*5,5,3

The second set of 5 included some pause squats, but that was accidental

OHP

20kg*5
37.5kg*5,5,3

powercleans

40kg*some
50kg*somemore

I think i need some help with technique for these.

Chin ups

BW(82kg)*4,3,3

[Monkey_Pete]

Update

wanted to squat first but there was only the crappy squat rack free so i decided to do others first and come back to it... this was a mistake

Bench

20kg*5
30kg*5
40kg*4
50kg*3
65kg*3(failed on 4th rep)
60kg*4
50kg*8

Thought i would get some volume here

Deadlift

60kg*5
100kg*3
120kg*3
145kg*5(PB)

at this point i took the bar and put it on the crappy squat rack, but by the time i had finished putting the bumper plates away there was someone else using it.

Chins

BW(82)*4,3,3

Lat pull down (free weight machine)

25kg each side*5
50kg each side(100kg total for those that misunderstand, bro)*5,4,4

Leg Press (free weight machine)(because by this point i gave up waiting for a squat rack)

50kg*5
100kg*5
150kg*3*5

tricep cable work for assistance

[Motorbiker]

(Original post by Monkey_Pete)
Deadlift
145kg*5(PB)

at this point i took the bar and put it on the crappy squat rack, but by the time i had finished putting the bumper plates away there was someone else using it.

Nice deadlifting.
I'm jelly...

Also, how far away are your bumper plates kept from the squat rack that someone else came in and used it whilst you were putting them away?

In my gym there is only the one rack and it's also the platform where people deadlift so the bumper plates live about a foot away from the rack...

[Monkey_Pete]

(Original post by MHorman)
Nice deadlifting.
I'm jelly...

Also, how far away are your bumper plates kept from the squat rack that someone else came in and used it whilst you were putting them away?

In my gym there is only the one rack and it's also the platform where people deadlift so the bumper plates live about a foot away from the rack...

there is about 2 metres from deadlifting area to crappy squat rack. But i hadnt claimed it at all, other than just put the bar on it, and i think the guy was standing near it when i did that anyway (as the dumbbells are right next to it). the bumper plates are on the other side of the deadlifting area which is like 10ft*10ft ish. probably took me like 30-45 seconds to put the plates away after i had put the bar on the rack.

not too disappointed because it was the crappy rack anyway

[Monkey_Pete]

Update

Bench

20kg
30kg
40kg
50kg
60kg*3*5

Squat

20kg tried some front squats and low bar squats, but decided to stick with normal high bar squats for everything else
40kg
60kg
80kg
102.5kg*5(PB)
105kg*5 (PB)
120kg*1 (1RM PB)

I felt good after the 120kg rep so decided to be cocky and went for a second rep. coming out of the hole my ass came up to fast my shoulders too slow and i had to drop onto the fail bar. first time i have ever failed a rep that i managed to get out of the hole.

deadlift

70kg
100kg
120kg
147.5kg*4
160kg*1 (1RM PB)

didnt attempt the 5th rep at 147.5 because i didn't think i was going to get it, the 4th rep was a bit of a struggle

chins

BW(82kg)*5,2 + hold halfway for as long as possible

Pull ups

BW(82kg)*1 + hold halfway for as long as possible

[Monkey_Pete]

Update

Squat

20kg
40kg (2 seconds pause at bottom)
60kg (2 seconds pause at bottom)
80kg (2 seconds pause at bottom)
107.5kg*5 (PB) ,4,2

the first set of 20 was on the crappy squat rack, then the guy on the other rack finished, so i was able to jump onto that one. That same guy then gave me some advice to keep my head up after my first set of 107.5kg. I hadn't noticed that i wasn't already doing that. second set was much easier, but then paused during the 5th rep of the second set and bailed out.

OHP

20kg
30kg
40kg*5,5,3

not a 5RM, but a new PB for reps.

Deadlift

70kg
100kg
120kg
147.5kg*4

120kg hold for grip

Chins

bw(83kg)*3,3,2

my weight has gone up a bit guess its either water weight or i been eating too much crap recently.

[Becca]

Catching up to your bro on squats

The head up on squats thing is amazing, when I first started doing it I noticed a massive difference. Once I get under the bar when setting up I never look down now. I find a spot on the mirror in front of me and focus on it. It also helps me to push my head back when I feel like I'm sticking in the hole.

[Motorbiker]

(Original post by Becca)
Catching up to your bro on squats
.

That he is...

My OHP still has almost 10kg on him though somehow.