XYZ's log
Keep track of your diet, monitor your fat loss and post your new 1 rep max. Post your blog here.
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Re: XYZ's logOHP
60kg - 1x3 PR
Close-grip bench
72.5kg - 1x12, 2x11
DB Bench (paused)
30kg - 1x13, 1x10, 1x11
BB Row
70kg - 3x10
Towel Pull-ups
3x?
Side Raises superset w/ curls
2x?
Good session. Progress on pretty much everything. Decided to do close-grip bench instead of normal/wide-grip; just to push my triceps more really. Did better than last week when I was using normal grip which I guess is pretty good. -
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Re: XYZ's logThanks.(Original post by Adidas90)
Wow, strong squatting Michael. If you keep going like this I'll have to eat my words about squat volume. Nice work
I think that I could have possibly seen better results if I do Broz-style routine, for example, but I'm not sure how fun that would be for me. As I've said before, I enjoy just really pushing it hard on one big set and killing myself to get the reps. -
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Re: XYZ's logSquat
165kg - 1x1
Weak. Left right after that. Felt super annoyed and still feed disappointed with myself. I actually put on 170kg right after and was thinking for a while to go for it as it would be only thing to really cheer me up but I decided against it.
My knees are feeling incredibly ****. Bought the knee sleeves and foam roller but I don't know when they'll come. Hopefully before next squat day. -
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Re: XYZ's logIt means I worked up to that.(Original post by redbuthotter)
Nice and concise writeup there. The 1x1 doesn't add much information though.
No real point in putting the rest, they are all warm-ups essentially. -
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Re: XYZ's logBench
102.5kg - 1x2 PR
Dips
20kg - 3x6
Shoulder Press
47.5kg - 3x8
Pull-ups
Wide: 1x10, 1x7
Neutral: 1x10, 1x7
Chins: 1x8, 1x7
Wide: 1x1
Hammer Curls
2x?
Tricep Finisher
Very, very good day. Nice change from the crappy squat day. 102.5x2 is a PR really because I've stopped bouncing it at all and doing it a lot stricter than before. Dips felt good and OHP felt good too. Also got 50 reps for pull-ups in less sets than last week so I think I might push it up to 55 reps now or something.
Tricep finisher is from a video I saw of Dave Tate doing it - thought would be fun to try out. You first use a medicine ball on top of the assistance pull-up/dips bit and you do a tricep extension. Going for 100 reps, you can change grips when you fail to just holding on to the platform bit and so on. -
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Re: XYZ's logDeadlift
185kg - 1x2
Front Squat
100kg - 3x3
T-Bar Row
2x?
Back Raises
20kg - 1x15, 1x13, 1x12
Hmm, kinda annoyed I only got 185x2 again. I was feeling okay today and when I did 160x2 it felt really good/easy so I was quite confident going into it. Need someone to have a look at my deadlift form. Blind Monk has said I do it quite stiff-legged, which I know, but it feels better/makes sense for me to do it that way. Kinda sucks having a partner who is weaker than you 'cause they can't exactly tell you what you're doing wrong.
Tried to make up for it by going 100 for 3x3 on front squats. Quite tough really, on FS I've been going pretty much as low as I can as it feels better that way. Plus, I don't ATG squat so possibly some benefits of doing ATG on front squat - I dunno. -
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Re: XYZ's logWhy?(Original post by GQ.)
You should ATG squat man. -
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Re: XYZ's logWhy not?(Original post by Adidas90)
Why? -
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Re: XYZ's logOHP
62.5kg - 1x2 PR
Close-grip Bench
70kg - 1x12, 2x10
DB Bench
32kg - 3x9
BB Row
70kg - 3x12
Side Raises superset w/ hammer curls
2x?
Pretty happy with 62.5x2. Finally getting my OHP to half-decent levels although still quite a bit away from my bench. Little disappointed at close-grip bench, last week I got 12,11,11 and today only 12,10,10. Not sure why, just felt like I couldn't do it. Raised the weight on DB bench though and got quite a good 3x9 which I'm pretty happy about. BB rows were pretty good too, little momentum here and there but I don't think anything too bad that I need to stop doing it that way or anything.
Finished it off with some side raises and hammer curls. Just going for a pump and pretty much going to failure on them. -
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Re: XYZ's logTo be honest I'll probably only max on squats.(Original post by ibysaiyan)
Good job michael . Congrats on another PR!
what's your plan during the meet... will you start with squats ?
Possibly bench or deadlift as well, but doubt I'd max on all 3. -
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Re: XYZ's logSquat
170kg - 1x1 PR
175kg - 1xf
Pretty happy to hit 170. I think it was pretty hard but that I had a little more in me. Went for 175kg but it wasn't gonna happen. I think that if I did 175 instead of 170 I may have got it but I didn't think I had 175 at all until I did 170 and it felt fairly good. Still, not gonna worry about that as it's a great PR and I'm really pleased with it.
Messed around afterwards with some sumo deadlifts. I think it might work for me but I can't be sure. I did 150kg for a single and it was tough-ish and then 160kg wasn't even getting off the floor. However, this was after like 3 hours at the gym and I had eaten like 5-6 hours before that AND did a squat PR so I'm not too worried.
Will try messing around with sumo in the future though and see how it feels. I think I got the technique alright so just need to do it on a better day when I'm more rested.
