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Weigh in - 69.7kg (+0.9kg from 2 weeks ago)

Havent done any measurements for 10 weeks... so here goes, the brackets are a comparison to 10 weeks ago (when i weighed 64.7kg)

Arms - 12" (+0.6)
Forearms - 11" (+0.5)
Above Knee - 16" (+0.6)
Upper Leg - 22.4" (+1.3)
Calf - 13.7" (+0.3)
Waist - 31" (+1.5)
Hip - 38" (+1.5)
Chest - 35" (+0.5)
Neck - 14.1 (-0.1)

Reply 61

desijut

Front Squats
20x5
35x5
55x3
70x2
87.5x5
87.5x5
87.5x5

Bench
20x5
30x5
40x3
50x2
60x5
60x5
60x5

Power Cleans
20x5
30x5
40x3
50x2
57.5x3
57.5x3
57.5x3
57.5x3
57.5x3

After the last session where i fail press and DL, this one was relatively easy

(edited 12 years ago)

Reply 62

desijut

Front Squats
20x5
20x10 (got carried away for some reason)
35x5
55x3
75x2
90x5
90x5
90x5

OHP
20x5
20x5
25x5
30x3
35x3
45x5
45x5
45x5

DL
60x5 (m)
60x5
85x3
110x2
135x5 (m)

Front Squats are getting tough now, slowly going up on them. Overhead press i widened my grip as i realised mine was quite narrow (inside of my hand was just on the smooth part of the bar), i felt it a lot on my shoulders, just about got it out. Deadlift was better than last time, although at the time, after my 4th rep, my right QUAD was burning, im guessing it's because of the front squats unless my form is severely ****ed.

Overall a good day, in contrast to my last DL/OHP day which i failed both.

Reply 63

Motorbiker

Original post by desijut

Front Squats
90x5
90x5
90x5

Nice front squats. Very impressive.

You using clean grip or the cross arm grip?

Reply 64

desijut

cheers, and i use Clean grip

Reply 65

desijut

Front Squats
20x5
35x5
55x3
70x2
92.5x5
92.5x5
92.5x5

Bench
20x10
30x5
40x3
50x3
62.5x5
62.5x5
62.5x5

Power Cleans
20x5
30x5
40x3
50x2
60x3
60x3
60x3
60x3
60x3

Dirty session, struggled on them all, Power cleans were most ****ed. I failed a rep on my first, third and fourth set but i just added an extra rep in them. 5th set was my best set wtf.

Reply 66

desijut

Front Squats
20x5
20x5
35x5
55x3
75x2
95x5
95x5
95x5

OHP
20x5
20x5
25x5
30x3
40x3
47.5x4
47.5x3
47.5x3

DL
60x5 (m)
85x3
115x2
137.5x5 (m)

FS- Gonna deload, technique has gone wack.
OHP - I ground through 45kg so this was to be expected, but after deload on 45kg, struggling on 47.5kg is gay... not much progress.
DL - I'm going to go for 140kg (3plate) next time, but my breaks in between rests is getting stupid, on my last 2 reps its like 20 seconds, on my first 3 it was ok. If i do this on 140, im deloading.

Missed 2 sessions. Terrible but nothing i can do now. gotta try not to miss any from now on. Also, was meant to weight myself on sunday but forgot, i will do it tommorow instead

(edited 11 years ago)

Reply 67

kimmy123

Thanks for share these details its a very helpful.

Reply 68

desijut

^ no problem

Did a session thursday, forgot to log it:

Front Squats
20x5
20x5
30x5
45x3
65x2
85x5
85x5
85x5

Bench
20x10
30x5
45x3
55x3
65x5
65x5
65x4

Power Cleans
20x5
30x5
45x3
55x2
62.5x3
62.5x3
62.5x3
62.5x3
62.5x3

Front Squats were deeper, so although i lowered the weight they were still very tough. Bench was hard, dunno how i got 554. Power clean was better, focused on the second pull a lot more. Catching is poor though. I can catch 5-10kg off my current 5x3 max but on the max it goes pear shaped.

Zomg power cleans going to equal bench. Weak upper body is weak. only been training cleans half the time of bench

Reply 69

desijut

Front Squats
20x5
20x5
30x5
45x3
65x2
87.5x5
87.5x5
87.5x5

OHP
20x5
20x5
25x5
30x3
40x2
47.5x5
47.5x3
47.5x3

DL
60x5 (m)
60x5
85x3
115x2
140x4 (m)

Front Sq were ok, OHP was killer, new 5RM on it, last 2 sets were ****. DL, i said my rest times were too long before so this time i literally put it on the floor, rest grip and picked up. Nearly had 5th rep. Need chalk now...

Shall i deload on OHP again? Last time i got to 45 kg 5,4,2. so basically a 2.5kg increase, but i think i can improve diet easy. And also thinking of deloading DL, back is starting to round too much, good idea?

Reply 70

desijut

Front Squats
20x5
20x5
35x5
55x3
75x2
90x5
90x5
90x5

Bench
20x10
30x5
40x3
55x2
65x5
65x5
65x5

Power Cleans
20x5
30x5
45x3
55x2
65x3
65x3
65x2
65x1
65x1
55x3

Front Squats weregood. Bench was hard, just about got through. Power clean was terrible maybe i hadnt recovered full from heavy deads?

Also, dat dere Bench PR

Reply 71

desijut

Front Squats
20x5
35x5
55x5
75x3
92.5x5
92.5x5
92.5x5

OHP
20x5
20x5
25x5
30x3
35x2
42.5x5
42.5x5
47.5x4 (+1 assisted)
50x5 (last few assisted)
50x5 (pretty much all assisted)

DL
60x10
85x5
100x3
125x5 (m)

Squats were fine. OHP my cousin was there so i tried some different stuff, i had less rest on them but we shall see if it helps in any way. DL was easy, gonna do 130 next time

Reply 72

RawJoh1

How do you assist an OHP? Are you doing these seated?

Reply 73

desijut

Assisting is not the right word i guess... I think "spotting" would be more accurate, my cousin basically helped me up by pushing my elbows up

Reply 74

Mdawg

What the hell is the point?

Reply 75

desijut

Original post by Mdawg

What the hell is the point?

dont know (srs)

Reply 76

Old School

Front squat is nice. Why no back squats out of interest?

Reply 77

desijut

dont have a proper rack, just a stand, so front squats are easier to dump

Reply 78

Old School

Understandable. I prefer fronts myself, the lift feels much more natural.

Reply 79

desijut

Missed a session on sunday due to a family function. Then a rubbish workout today.

Front Squats
20x5
20x5
35x5
55x3
75x2
95x5
95x5
95x5

Bench
20x5
20x5
30x5
45x3
55x3
67.5x5
67.5x4
67.5x2

Power Cleans
20x5
30x5
40x5
55x3
65 F,F,F
65 1,F,F

Decided to leave it at this. Dont know what happened. My guess is that it's because my front squats are getting higher. Bench I bounce a bit too much I found out, which is why the bottom of the bench is by far the weak point. Aiming for 2 plate fronties. Need a power rack, want to get back on dem back squats. House took a little longer than expected to get done up (still ongoing) but it's nearly there.

Also, as i'm going to be competing in football tournaments, and i havent done much cardio for a while (except martial arts classes on wednesdays) would it be wise to ease myself into a HITT routine when i dont do exercise that day? IE Run fast rather than sprint, shorter distance, lots of rest and cut these variables fairly quickly.