PR or ER

itsallaboutheL · 24-04-2008 8:01pm

Dis squats and deads tuesday, and some biceps drop sets which hurt.

Did back last night, bent over rows etc, i dunno im not as comfortable with them as i used to be, or possibly im too comfortable they just seem like an annoyance rather that an effort to do.

Clean and pressed 92.5 for the first time (well first time in my usual gym with tis lack of decent plates and ****ed up bar and old women etc).

Pretty happy with that, i know its only a teeny bit over bodyweight, (like a gram) butconsidering my form is cat and im recieving the bar at chin level im content enough.................its kinda got me thinking about powerlifting again, (lets face it ill never make an oly lifter) id kinda like to see what i could do if i was training in a decent gym the whole time where i could train with people who would push me (lets be serious its not like im gonna push anyone haha) ...........im loosing track of what i was saying............ am basicaly id like to give it a go but i dont want to walk in liftin like a pussy!!

Stats at the mo:
age 20
92 kg
still fat!

been gymming almost a year
bench: 125kg at the mo methinks but could prob push out more on a good day

Deadlift: 190kg
never really trained or tested this much

Squat: 160kg at last offering, say id just break parralell at 175 ish

Clean and press 92
snatch 75 odd maybe more

itsallaboutheL · 07-05-2008 5:39pm

Did a masive oly session the other day which is something i never do.. did an absoute ****load of hang snatches, i think i scared away the little skinnydude that was in the gym with me, due to the amount of noise i was making,
anyhoo yes
did about 30 50kg hang snatches,
10-15 60kg hang snatches

a few 70kg powersnatches, and a 75 which hurt, i thought i was after tearing off a shoulder blades or something!

Then did a nice few clean pulls, and suppersetted those funny floor wiper things i do with, bicep curls and cleans, for about 5 sets...

Easily the oddest session ive ever done but for sheer intensity the best

itsallaboutheL · 27-05-2008 3:09pm

Bench is annoying me.........max is at 127.5kg and going nowhere slowly. help?

Altho i've slightly changed the way i set up for the bench, re feet, upperbody etc and i fell stronger/ more stable. like i know before i start that 120 is def going to come up not a bother.

itsallaboutheL · 27-05-2008 3:10pm

just realised thats basically 3kg in well over a month which sucks

itsallaboutheL · 13-06-2008 5:09pm

volume training methink!

itsallaboutheL · 20-10-2008 3:32pm

Right im back.............still going nowhere slowly!!

To refer back to the last post. i did infact do volume training for a month, which basically consisted of 10x10 80kg benching which i bumped to 85 after two weeks, 10x10 reverse grip / pendlay rows (depending on mood) with some weight i dont care to remember, possibly 75-80kg, shoulder press, 24kg bells same reps, piece of pee so i generally did 10-15 sets followed by upright rows and bent over laterals, also did some other stuff.

Anyway i dont know what the results were as i capped off the month with a weeks boozing in a foriegn country just to ruin any progress i made. major regret.

Back to the present, have gotten fat again in the past month which sucks. But i seem to be back in the swing of things again, and im off the booze!

itsallaboutheL · 20-10-2008 3:40pm

Last night Chest plus little bit of bi's

Decline Bench,
bar x 30
50kg x 20
60kg x 10
90kgx 10
100kg x 7 x 6 x 6 x 6

Flat DB bench

34kg bells x 10 x 9 x 9 x 7 x 7 x 10 the last ones hurt and i got angry!

Hammer Strength Chest Press, odd looking yoke

20kg plates each side x 20
40kg plates each side x 14 x 14 x 13 x 12

Drop set
40kg plates each side x 18 (no idea how)
30kg plates each side x 8 i think maybe more
20kg plates each side x 12 " "
10kg plates each side x a lot

Alternating arm negative reps on smith machine

(i.e one arm fights the negative then use both to push the positive)
60kg
no idea how many i did but they hurt!

Db Flyes
20kg 3x6 was dying at this stage

Some bicep crap...
Steam Room.

itsallaboutheL · 21-10-2008 7:14pm

Last night BACK

Rack pulls from bottom pins

70kg x 20
100kg x 12
140kg x 6 x 6

T-Bar rows very strict form

55kg x 20
70kg x 16
100kg x 12
110kg x 3 x 10

Drop set
110kg x 8
100kg x 6
85kg x 8 ish methinks
70kg x about 5
55kg by pain followed by a quick puke!

Pendlay Rows
60kg x 10
70kg x 4 x 10

Reverse grip bent over rows
60 kg x 2 x 10

Hammer Strenght reverse close grip pulldowns,
(odd looking contraption incoperates a chest press on the opposite side)

50kg x 4 x 14

swim

itsallaboutheL · 21-10-2008 7:15pm

Today...............

65 mins on bike intervals.

Close grip pull ups supersetted with incline db curls

Cable Curls

Steam Room.............. Knackered

itsallaboutheL · 05-11-2008 6:51pm

i should really keep this updated

day before yesterday

BACk
Rack Pulls
100kg x 12
140kg x 5 x 8

Pendlay Rows

60kg x 10
70kg x 10
80kg x 5
90kg x 5
80kg x 8

Reverse grip bent over rows
70kg x 3 x 10

Lat Pulldowns supersetted with one arm rows.

itsallaboutheL · 06-11-2008 2:27am

Today odd workout

squats

60kg x 12
100kg x 8
110kg x 8
110kg x 8
120kg x 4

Overhead squats
60kg x 5
60kg x 3 x 10
60kg x 9 failed ten, wrist was flucked

Hang Cleans setted with high pulls 70kg

Close grip pull ups supersetted with curls (x5 sets) followed by preacher curls

Some other stuff

theres a new article on t-nation on crossfit saw a funny quote

"It's said that CrossFit makes men small and women hot"

Look up nicole carroll doing bodyweight overhead squats it proves half this theory!

itsallaboutheL · 08-11-2008 12:43pm

Last night
CHEST
Place was full of huge ****ers!

Incline bench
60kg x 10
70kg x 10
80kg x 5 x 5 no spotter couldnt push it..
70kg x 10

Flat DB bench
36kg bells
3 x 8
34kg bells
2 x 8
Incline 28kg
2 x 12

Incline Flyes
20kg dbs
4 x 10

Wierd flyes for upper pec
12kg dumbell
3 x 12 each side

HammerStrength Chest press
20kg each side x 20
40kg each side x 12
50kg each side x 16 x 12 x 12 x 10

Close grip push downs

38. something kg 4 x 12 plus drop set

itsallaboutheL · 14-11-2008 8:20pm

Goin to dub tom for the blacks match, my cuz is a member in TF Blanch might check it out sunday.
had a lazy week large amounts of essay writing (BEBO) didnt do much gyming

itsallaboutheL · 19-11-2008 11:34pm

Today
BACK
Rack pulls
60kg x 20
100kg x 12
140kg x 2 x 9
150kg x 8
150kg x8
150kg x 15 rest paused

Lat Pull downs
65kg x 20
75kg x 2 x 12
85kg x 6
85kkg x 8

T Bars

35kg x 20
65x 14
80x 14
80x 14
105x10

105x16

Pendlay rows
60kg x 12
80kg x 10
90kg x 6
80kg x 10
80kg x 10

Reverse grip bent over rows
70kg x 4 x 10

itsallaboutheL · 21-11-2008 3:13pm

Last night

LITTLE BIT OF EVERYTHING

Hang snatches,

50kg x a lot, did a bout twenty odd

60kg x 15 or so

Hang Cleans
60kg x 10 or so

Standing Mililtary Press

60kg x 3 x 9

Clean and Press
60kg x 15 as fast as possible

Overhead Squats

60kg x 3 x 6

Front squats

60kg x 8
80kg x 5

Triple Set
(12 single DB Front Raises + 12 Bent Over Laterals + Empty Bar press for 50 reps) x 4

Upright Rows
50kg 5 x 8

Dumbell Shrugs

Hammer Strength Reverse grip lat pull down type rear delt yoke

40 kg each side x 4 x 8

Floor Wipers Supersetted with Floor Presses
60kg

itsallaboutheL · 21-11-2008 5:36pm

Today
Projected session

Arms

4 x pint raises

followed by

Chest

3 x marlboro lights

itsallaboutheL · 23-11-2008 8:37pm

Westside for fat sick hungover bastards!

I Have the flu!

ME Lower! ish im very confused about this program, and dying sick

Deadlifts
80kg x 5
100kg x 5
110kgx 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
160kg x 1
170kg x 1
180kg x 3/4s why am i so weak!!!

High Pulls
80kg x 4 x 6

Weighted decline sit ups
15kg x 4 x 8

Ab pull downs
not sure wat weight by 4 x 8

Lat Pull downs
80kg x 4 x 8
Coulda handled a lot more, will next week

kevpants · 23-11-2008 11:02pm

itsallaboutheL wrote: »

Westside for fat sick hungover bastards!

I Have the flu!

ME Lower! ish im very confused about this program, and dying sick

Deadlifts
80kg x 5
100kg x 5
110kgx 3
120kg x 3
130kg x 3
140kg x 3
150kg x 3
160kg x 1
170kg x 1
180kg x 3/4s why am i so weak!!!

You're not weak! Way too many lifts there for my liking. Count how many total reps you did there before your max attempt vs my deadlifts last week. The run in to the max isn't a workout it's a warmup. You get the get the positive effects of the heavy single then a few heavy (but slightly lighter than your max) singles afterwards. I'd say you were knackered by the time you got to 180. Properly done I wouldn't be surprised to see 190 next week.

itsallaboutheL · 24-11-2008 7:42pm

ME head is fcuked! haha

Can anyone shed some light on why i cant pull for **** with a belt on?

kevpants · 24-11-2008 8:36pm

itsallaboutheL wrote: »

ME head is fcuked! haha

Can anyone shed some light on why i cant pull for **** with a belt on?

What went? Musta been grip. If you got 3/4's of it you're plenty strong enough to get it locked out.

itsallaboutheL · 24-11-2008 8:47pm

flucking stupid slippys bars, one a my buddys was training in pinnacle for the summer and rekons hes lost 30k off his max DL with the different bars now that hes back here.

I fell wierdly weak with a belt on its odd, i think it is just grip, the 170 flew up and i was kinda has expectin a 190 195 but hey what can i do!

itsallaboutheL · 24-11-2008 8:53pm

AAAAAAAAAAAAhhhh who am i kiddin, i havn't squatted properly in about six months and iv only been in a gym with over 140kg plates for like 2 months, im sure it'll come in time

itsallaboutheL · 26-11-2008 12:13am

ME upper

Close grip bench
bar x 20
40kg x 5
50kg x 5
60kg x 5
70kgx 3
80kg x 3
90kg x 3
100kg x 3
105kgx 3
110kgx 2 spotter touch just before lockout, i had it easy
115kgx 1
117.5kgx fail WTF!

Jm Press
40kg x 4 x 8

Cable press downs
39kg x 4 x 10

Single Dumbell Front Raises
30kg x 4 x 8

Pendlay Rows
90kg x 8 x 7 x 6 x 6 God they felt good

Bicep Curls easy bar
40kg x 4 x 8

itsallaboutheL · 26-11-2008 12:21am

TOO much volume on the benches

the drifter · 26-11-2008 9:48am

itsallaboutheL wrote: »

TOO much volume on the benches

agreed thats alot of volume if your working to a 1rm....where are you training these days?

itsallaboutheL · 26-11-2008 6:07pm

Cork at the mo, you still in UL

itsallaboutheL · 26-11-2008 11:30pm

Was supposed to be RE/DE Lower type thing day and kinda was!!!!

Over Head Squats, proper flucking depth!

60kg 5 x 10 i'm kinda proud of this, i know its not much but...

Hypers
bodyweight x 20

+15 kg x 4 x 12

Side Bends

20kg plates 4 x 13 each side

Dumbell Shrugs
38kg bells 4 x 20

Spent about two hours in the pool!
ah women the bain of my life!

the drifter · 27-11-2008 12:39am

itsallaboutheL wrote: »

Cork at the mo, you still in UL

eye i am indeed....im part of the funriture there now:D

itsallaboutheL · 27-11-2008 4:14pm

a roman chair if u will!

itsallaboutheL · 27-11-2008 11:16pm

RE UPPER

Close grip bench

80kg x 16 or 17 + a lockout fail 7/8s of the way up BASHTURD!

80kg x 12 x 10 x 12

Floor Press
60kg x 18 x 12 x 10 x 9

Skull Crushers

40kg x 6 wtf
30kg x 12 x 10 x 10 x 9

Pull Ups
x 8 x 6 x 6 x6

Reverse Close grip pulldown
100kg x 8 x6

80kg x 6
70kg x 11

Lat Pull Downs
85 kg x 8 x 6 75kg x 6 x 6 x 6

Bicep Curls
37.5kg x 4 x 10

Db Curlrs 18 kg bells x blllllaaaaaaaaaaaah

PR or ER

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