(Original post by Break To Build)
Please for the love of god stop catching up with me.
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.
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.
Warm up (70-100-120)
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.
Going to move up on the weight for this now.
(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.
Bench (the squat racks were all full, so i had to mix up the order today)
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
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)
Squats (got there finally)
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.
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...
hopefully i will be able to get onto the other squat rack next time and get 3*5
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
(all the low bumper weights were in use by two different groups of guys doing bent over rows)
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.
(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
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
20kg tried some front squats and low bar squats, but decided to stick with normal high bar squats for everything else
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.
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
BW(82kg)*5,2 + hold halfway for as long as possible
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.
not a 5RM, but a new PB for reps.
120kg hold for grip
my weight has gone up a bit guess its either water weight or i been eating too much crap recently.
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.