In One Ear's Strong Lifts blog
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Original post by In One Ear
I have (had) some straps but left them at home accidentally I think 
.
Would definitely help with the dead-lifts but trying to get straps on the chinup bar while standing on my tiptoes and all that weight dragging me down sounds like it would be pretty exhausting tbh...plus I always find the straps unravel/don't help much when I've tried them the odd time in the past for hanging exercises.
.Would definitely help with the dead-lifts but trying to get straps on the chinup bar while standing on my tiptoes and all that weight dragging me down sounds like it would be pretty exhausting tbh...plus I always find the straps unravel/don't help much when I've tried them the odd time in the past for hanging exercises.
Get your rents to post them
Or nudge one of the TSR warick crew to lend you a pair until you get your ownJust use them for deads tbh
22/10/2014 (+18 days)
Waist- 29.7 inches (No change)
Weight- 75.4kg (+0.5kg)
Got the calories dialed in pretty well me thinks. 1.5kg weight increase from end up cut in 1.5 months and waist even went down a bit/ 0.5kg increase in the last 2.5 weeks and no change in waist. Feel well fed and getting stronger steadily so hopefully just continue this way for many months
. Turns out to be about 2.8-3k calories on training days and 2.3-2.6k on rest days erring on the higher side.
Waist- 29.7 inches (No change)
Weight- 75.4kg (+0.5kg)
Got the calories dialed in pretty well me thinks. 1.5kg weight increase from end up cut in 1.5 months and waist even went down a bit/ 0.5kg increase in the last 2.5 weeks and no change in waist. Feel well fed and getting stronger steadily so hopefully just continue this way for many months
. Turns out to be about 2.8-3k calories on training days and 2.3-2.6k on rest days erring on the higher side.Workout A
**** **** **** session.
Incline bench press (30 degrees)
40kg 10
55kg 3
62.5kg 3
72.5kg 4 (4RM PB- cheap pb, same as 70kg*5 last time really)
65kg 7
60kg 8
55kg 8,7
Less rest between sets than normal.
High bar back squats
40kg 10 knees felt dodgy
60kg 5 knees felt dodgy
85kg 2 yep knees felt dodgy so lowered weight
70kg 10,5
Why am I so weak?
Skull-crushers
ez-bar+27.5kg 9,6,6
Yep same as last time exactly again...
Lateral raises
14kg Dbs *something (most reps after first 4 weren't great and a bit low but gotta fight a bit after these huge proportional jumps...)
12kg Dbs * something
Rope curls
35kg 5 (5RM PB)
30kg 7
27.5kg 6 (v-bar)
Facepulls
25kg 3 sets
2 sets lying leg raises.
Yep think I'm out of those rapid re-adjustment neurological gains and gonna have to fight for the increases now!
**** **** **** session.
Incline bench press (30 degrees)
40kg 10
55kg 3
62.5kg 3
72.5kg 4 (4RM PB- cheap pb, same as 70kg*5 last time really)
65kg 7
60kg 8
55kg 8,7
Less rest between sets than normal.
High bar back squats
40kg 10 knees felt dodgy
60kg 5 knees felt dodgy
85kg 2 yep knees felt dodgy so lowered weight
70kg 10,5
Why am I so weak?
Skull-crushers
ez-bar+27.5kg 9,6,6
Yep same as last time exactly again...
Lateral raises
14kg Dbs *something (most reps after first 4 weren't great and a bit low but gotta fight a bit after these huge proportional jumps...)
12kg Dbs * something
Rope curls
35kg 5 (5RM PB)
30kg 7
27.5kg 6 (v-bar)
Facepulls
25kg 3 sets
2 sets lying leg raises.
Yep think I'm out of those rapid re-adjustment neurological gains and gonna have to fight for the increases now!
Post up a video of your Squats and we'll help sort them out.
Posted from TSR Mobile
Posted from TSR Mobile
Felt like training again today and I had a dead hour to kill so decided to go for it!
Seated dumbbell OHP
12kg Dbs *10
18kg Dbs *5
26kg Dbs *f lol couldn't quite get them off my shoulders for first rep
24kg Dbs *9
only 1 22...
only 1 20...
18kg Dbs *12,10,7,6 (strict 1 minute rests)
HOLY **** THAT HURT MY MUSCLES!! Totally different from training with 3-6 mins rest in between sets. Its not even like I got a huge pump or anything, its just like this deep dense cumulative fatigue in the muscles because you keep going into the next set well before full recovery. I usually rest until I feel almost completely recovered. My shoulders/tris still feel a little violated now.
Lateral raises
10kg Dbs *12,10,8,6 1 minute rests
Rope-pushdowns
20kg *15,10,6 or so
17.5kg ~7 strict 1 minute rests.
hanging leg raises- 2 sets to failure
As I said my arms and shoulders now hurt lol.
Seated dumbbell OHP
12kg Dbs *10
18kg Dbs *5
26kg Dbs *f lol couldn't quite get them off my shoulders for first rep
24kg Dbs *9
only 1 22...
only 1 20...
18kg Dbs *12,10,7,6 (strict 1 minute rests)
HOLY **** THAT HURT MY MUSCLES!! Totally different from training with 3-6 mins rest in between sets. Its not even like I got a huge pump or anything, its just like this deep dense cumulative fatigue in the muscles because you keep going into the next set well before full recovery. I usually rest until I feel almost completely recovered. My shoulders/tris still feel a little violated now
. Lateral raises
10kg Dbs *12,10,8,6 1 minute rests
Rope-pushdowns
20kg *15,10,6 or so
17.5kg ~7 strict 1 minute rests.
hanging leg raises- 2 sets to failure
As I said my arms and shoulders now hurt lol
.(edited 9 years ago)
Saturday
Workout B (of sorts)
Chinups
BW 16
pullups BW 10
For some reason my biceps were in angony from my low rest shoulder pressing/tricep extensions the day before so this didn't go very lol.
Seated Cable rows
60kg *15,12
50kg *12,10 1 Min rests
Deadlifts
55kg 10
95kg 15
10 (stiff legged)
Bicep curls* something.
Bent over dumbbell flies *something
2 sets lying leg raises
Yeah really wasn't feeling it lol. Awfully sore in a painful way
Today (Monday).
Workout A
Incline bench press (30 degrees)
20kg 10
40kg 10
55kg 3
62.5kg 2
72.5kg 5 (5RM PB)
65kg 8 (8RM PB)
60kg *8,7
55kg *7
Finally got some rep PBs on the first and second sets!!
High bar back squats
40kg *10
60kg *5
80kg *5,5,5
Bad hamstring doms from stiff leg deads. Rested less than usual though.
Skull-crushers
ez-bar+22.5kg 10,6,6
1 min 30 rests
Changed form so that full extension is behind head rather than over chest to maintain load on triceps even during lockout. Made it much harder!
Lateral raises
12kg 12
10kg 10,8,6
1 minute rests
Dumbbel Bicep curls
set of rope-pushdowns.
In and out pretty sharpish for once
.
Workout B (of sorts)
Chinups
BW 16
pullups BW 10
For some reason my biceps were in angony from my low rest shoulder pressing/tricep extensions the day before so this didn't go very lol.
Seated Cable rows
60kg *15,12
50kg *12,10 1 Min rests
Deadlifts
55kg 10
95kg 15
10 (stiff legged)
Bicep curls* something.
Bent over dumbbell flies *something
2 sets lying leg raises
Yeah really wasn't feeling it lol. Awfully sore in a painful way
Today (Monday).
Workout A
Incline bench press (30 degrees)
20kg 10
40kg 10
55kg 3
62.5kg 2
72.5kg 5 (5RM PB)
65kg 8 (8RM PB)
60kg *8,7
55kg *7
Finally got some rep PBs on the first and second sets!!
High bar back squats
40kg *10
60kg *5
80kg *5,5,5
Bad hamstring doms from stiff leg deads. Rested less than usual though.
Skull-crushers
ez-bar+22.5kg 10,6,6
1 min 30 rests
Changed form so that full extension is behind head rather than over chest to maintain load on triceps even during lockout. Made it much harder!
Lateral raises
12kg 12
10kg 10,8,6
1 minute rests
Dumbbel Bicep curls
set of rope-pushdowns.
In and out pretty sharpish for once
.Today.
Workout B
Chinups
BW 5
+10kg 3
+20kg 2
+37.5kg 4
+20kg 7
+10kg 8
Yeah been too long since I last did them weighted....felt a bit weaker for sure.
Dumbbell OHP
12kg Dbs 10
18kg Dbs 3
26kg Dbs 7 (7RM PB- +2kg per Db over last session)
24kg Dbs 7
18kg Dbs 9,7,5
14kg Dbs 8 or so
Lowish rests after first two heavy sets. Finally got those 26 bitches up. Think I figured out my problem- usually I panic after the kick up and try to press them from a collapsed position a bit in front of me. If I just keep calm and wait for the dumbbells to rotate outwards into a stable base before attempting the first press, its much easier!
Seated cable row
60kg *12
50kg *12,12,10
40kg *15
Lowish rests.
Stiff legged deads
60kg 10
100kg 10
Close grip bench press
60kg 11 (elbows fully tucked)
Lateral raises
10kg *12,10,8 1 min rests
Super fast rope push-downs and curls super-setted for 3 sets each as I was late for a lecture!
Out!
Was pleasantly surprised to not find the 26kg Dbs THAT heavy for OHP so happy about the session.
Workout B
Chinups
BW 5
+10kg 3
+20kg 2
+37.5kg 4
+20kg 7
+10kg 8
Yeah been too long since I last did them weighted....felt a bit weaker for sure.
Dumbbell OHP
12kg Dbs 10
18kg Dbs 3
26kg Dbs 7 (7RM PB- +2kg per Db over last session)
24kg Dbs 7
18kg Dbs 9,7,5
14kg Dbs 8 or so
Lowish rests after first two heavy sets. Finally got those 26 bitches up
. Think I figured out my problem- usually I panic after the kick up and try to press them from a collapsed position a bit in front of me. If I just keep calm and wait for the dumbbells to rotate outwards into a stable base before attempting the first press, its much easier! Seated cable row
60kg *12
50kg *12,12,10
40kg *15
Lowish rests.
Stiff legged deads
60kg 10
100kg 10
Close grip bench press
60kg 11 (elbows fully tucked)
Lateral raises
10kg *12,10,8 1 min rests
Super fast rope push-downs and curls super-setted for 3 sets each as I was late for a lecture!
Out!
Was pleasantly surprised to not find the 26kg Dbs THAT heavy for OHP so happy about the session
.(edited 9 years ago)
Huge Chins. Do you have wings of steel?
Posted from TSR Mobile
Posted from TSR Mobile
Original post by RobJ93
TBH at 6'0.5, 76kg I am kinda slim. Just one of those guys who can gain a lot strength and not build much muscle.
I snapped a few photos out of self interest since its kinda hard to see your own back... (really need to get a better camera than whats on an iPhone3 lol):
(edited 9 years ago)
Nice back bro. No homo.
Wish I didn't have sexy womanly hips
Posted from TSR Mobile
Wish I didn't have sexy womanly hips
Posted from TSR Mobile
Original post by RobJ93
My hips don't lie...
I know these feels
Original post by RobJ93
Embrace it. My arse is huge as well. My back will never look amazing as a taper isn't really possible but I can get dat ass.
Original post by illusionz
Embrace it. My arse is huge as well. My back will never look amazing as a taper isn't really possible but I can get dat ass.
Posted from TSR Mobile
Today.
Workout A
Incline bench press (30 degrees)
20kg 10
40kg 10
55kg 3
62.5kg 2
72.5kg 6 (6RM PB)
67.5kg 7
60kg 7
55kg 6 lol
Slowly but surely.
High bar back squats
40kg 10
60kg 5
80kg 5,5,5
Freaking hate squats.
Flat bench
75kg 2
70kg 7
Crap totally lost my groove on flat bench. Was lowering the bar way too high on my chest by default (you have to lower higher up on your chest on incline because of the angle) and then when I switched to lowering it further down it was just thumping down out of control. Dunno how much I could do fresh tbh, might test it at the end of term.
Dumbbell rows
36kg Dbs *12
Skull-crushers
ez-bar +25kg *10,6
Lateral raises
10kg *12,10,8,6
1 min rests
dumbbell curlz 2 sets at 16/14
Rope pushdowns 2 sets@ pathetic weight
facepullz 1 set @20kg.
Late for my tutorial (oops).
Workout A
Incline bench press (30 degrees)
20kg 10
40kg 10
55kg 3
62.5kg 2
72.5kg 6 (6RM PB)
67.5kg 7
60kg 7
55kg 6 lol
Slowly but surely
.High bar back squats
40kg 10
60kg 5
80kg 5,5,5
Freaking hate squats
.Flat bench
75kg 2
70kg 7
Crap totally lost my groove on flat bench. Was lowering the bar way too high on my chest by default (you have to lower higher up on your chest on incline because of the angle) and then when I switched to lowering it further down it was just thumping down out of control
. Dunno how much I could do fresh tbh, might test it at the end of term.Dumbbell rows
36kg Dbs *12
Skull-crushers
ez-bar +25kg *10,6
Lateral raises
10kg *12,10,8,6
1 min rests
dumbbell curlz 2 sets at 16/14
Rope pushdowns 2 sets@ pathetic weight
facepullz 1 set @20kg.
Late for my tutorial
(oops).Today.
Workout B
Chinups
BW 5
+10kg 3
+20kg 2
+37.5kg 4
+20kg 8
+10kg 8
4th rep was 'only' hard as opposed to a total grind like last session but I feel a bit stalled. Think I'm gonna switch to hammer grip pulls/chins and lower to 30/32.5kg for the top end set and work my way back up for a few weeks before switching back to regular chins.
Seated dumbbell OHP
12kg Dbs 10
18kg Dbs 3
26kg Dbs 8 (8RM PB- do I brave the jumps to the 28s?)
24kg Dbs 7
18kg Dbs 12,6,5
14kg Dbs 7
1 min rests after first two sets.
One arm seated cable row
35kg 10/10, 9/9
32.5kg 10/10
1 min rests
Deadlifts
40kg 10
60kg 8
100kg 5
120kg 3
140kg 4
Dumbbell curlz
18kg Dbs 7
16kg Dbs 7
14kg Dbs 1 set
10kg Dbs 3 sets
1 min rests
Facepulls 3 [email protected]
Rope pushdowns (height=33)
25kg 10
20kg 12
17.5kg 12
15kg 15
1 min rests
2 sets lying leg raises.
Shoulder pressing felt good. Chins a bit frustrating, deads giving me grip issues as I was wearing gloves to not further aggravate my callouses (really need to get straps again!). Getting that post workout feeling where I'm feeling powerful and like I'm gonna be stronger at pressing next workout which is always good.
Workout B
Chinups
BW 5
+10kg 3
+20kg 2
+37.5kg 4
+20kg 8
+10kg 8
4th rep was 'only' hard as opposed to a total grind like last session but I feel a bit stalled. Think I'm gonna switch to hammer grip pulls/chins and lower to 30/32.5kg for the top end set and work my way back up for a few weeks before switching back to regular chins.
Seated dumbbell OHP
12kg Dbs 10
18kg Dbs 3
26kg Dbs 8 (8RM PB- do I brave the jumps to the 28s?
)24kg Dbs 7
18kg Dbs 12,6,5
14kg Dbs 7
1 min rests after first two sets.
One arm seated cable row
35kg 10/10, 9/9
32.5kg 10/10
1 min rests
Deadlifts
40kg 10
60kg 8
100kg 5
120kg 3
140kg 4
Dumbbell curlz
18kg Dbs 7
16kg Dbs 7
14kg Dbs 1 set
10kg Dbs 3 sets
1 min rests
Facepulls 3 [email protected]
Rope pushdowns (height=33)
25kg 10
20kg 12
17.5kg 12
15kg 15
1 min rests
2 sets lying leg raises.
Shoulder pressing felt good. Chins a bit frustrating, deads giving me grip issues as I was wearing gloves to not further aggravate my callouses (really need to get straps again!). Getting that post workout feeling where I'm feeling powerful and like I'm gonna be stronger at pressing next workout which is always good
.
Original post by In One Ear
Shoulder pressing felt good. Chins a bit frustrating, deads giving me grip issues as I was wearing gloves to not further aggravate my callouses (really need to get straps again!). Getting that post workout feeling where I'm feeling powerful and like I'm gonna be stronger at pressing next workout which is always good.
Shoulder pressing felt good. Chins a bit frustrating, deads giving me grip issues as I was wearing gloves to not further aggravate my callouses (really need to get straps again!). Getting that post workout feeling where I'm feeling powerful and like I'm gonna be stronger at pressing next workout which is always good
.Make sure you're regularly filing them down, the smaller they are they less they're going to pinch and risk ripping.
With Db OHP:I would've suggested something like 1 set at 28, 2 sets at 26 if you were aiming for 3 "work" sets, but as you're doing a pyramid I'd just go for it with the 28s, then do another set at 26 if you only get a few reps or w/e? Build up the set at 28 until you hit say 8/9 reps again, reducing back off work at 26 as you go, at which point you can go for 30 with back off work at 28?
Just a thought, haven't done much DB work before though, so feel free to ignore me haha
Original post by Appeal to reason
Make sure you're regularly filing them down, the smaller they are they less they're going to pinch and risk ripping.
With Db OHP:I would've suggested something like 1 set at 28, 2 sets at 26 if you were aiming for 3 "work" sets, but as you're doing a pyramid I'd just go for it with the 28s, then do another set at 26 if you only get a few reps or w/e? Build up the set at 28 until you hit say 8/9 reps again, reducing back off work at 26 as you go, at which point you can go for 30 with back off work at 28?
Just a thought, haven't done much DB work before though, so feel free to ignore me haha
With Db OHP:I would've suggested something like 1 set at 28, 2 sets at 26 if you were aiming for 3 "work" sets, but as you're doing a pyramid I'd just go for it with the 28s, then do another set at 26 if you only get a few reps or w/e? Build up the set at 28 until you hit say 8/9 reps again, reducing back off work at 26 as you go, at which point you can go for 30 with back off work at 28?
Just a thought, haven't done much DB work before though, so feel free to ignore me haha
Yeah I think I'll bump them up- always a bit cautious though because +2kg on both hands still represents a big proportional still and kicking them up is hard
.I think I'll go for 1st set at 28, 2nd at 26 3rd at 24 then a few lighter ones for a few sessions until I get back up to 8/9 reps on the 28s....then go for the 30s!
By the time I get decent reps on the 30s I'm going to test my barbell OHP again and it better have bloody gone up!
Also yeah I really should get a file! That would help so much!
(edited 9 years ago)
Original post by Appeal to reason
W
W
Also whats your OHP like now? Must have gone up with your crazy jerk?
I'd have more volume with the 26s before going up - like 2 heavy sets of 8 reps, but whatever, I'd still go for it
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