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kevpants · 22-10-2008, 14:54

Saturday 18/10/08 RE Lower

Squat:
70kg x 7 (warm up set)
110kg x 20

Good mornings:
70kg
x 12
x 10
x 9
x 8
x 8

Bodyweight 180 degree frame hypers:
x 18
x 13
x 12
x 12

Standing Ab Pulldowns:
97.5kg
x 15
x 7
x 6
x 5
x 4

Tried the 20 rep squats that have been discussed here quite often. Wasn't too bad with 110kg. I'll go for 115kg for my RE day this week and see how they feel.

brianthebard · 22-10-2008, 14:55

If it was the bicep it could possibly be causing the pain in the forearm as well, since its connected below the elbow afaik? Hope it wasn't a stroke!

Very nice squatting.

kevpants · 22-10-2008, 15:04

Tuesday 21/10/08 ME Upper

Flat Bench:
70kg x 1 x 5 (sets x reps)
80kg x 1 x 4
90kg x 1 x 3
100kg x 1 x 2
110kg x 1 x 1
120kg x 1 x 1
130kg x 1 x 1
137.5kg x 1 x 1 PR
132.5 kg x 2 x 1 return of the elbow pain

Chins:
x 8
x 4
x 3
x 3
x 3

Tricep Pushdowns:
50kg x 5
40kg x 5
x 4
x 4
x 4

T-Bar Rows:
60kg (4 x 15kg plates)
x 11
x 8
x 7
x 6
x 6

People are gonna stop believing the PR's and start thinking I can really bench 150kg and am only doing this for the applause!

Really happy with the 137.5kg, kept my arch up, scaps squeezed and legs driving. Got the touch off my chest and went with good speed over those first few inches. No pause on this one!!

I've gotten really good at knowing how strong I am from workout to workout. What I mean is before I get under the bar I know how each weight is going to feel and what I'll need to do to make the lift. I don't want to miss any lifts but am confident I'll get the PR's I go for. For instance I won't be adding to the 170kg PR in the squat from last week when I go tonight, I feel I need to sink it a little deeper and try and come up better before trying 172.5kg next week.

kevpants · 22-10-2008, 15:07

Quote:

Originally Posted by brianthebard

If it was the bicep it could possibly be causing the pain in the forearm as well, since its connected below the elbow afaik? Hope it wasn't a stroke!

Very nice squatting.

Thanks man. Yeah I've had this pain before and I can feel some relief if I massage my bicep but also if I massage my forearm so who knows!. I don't know what's causing it but at least the pain didn't reappear until the end of the bench sets.

Very strange the way it affects my grip strength.

kevpants · 30-10-2008, 14:44

Wednesday 22/10/08 ME Lower

Squat:

90kg x 1 x 5 (sets x reps)
100kg x 1 x 4
110kg x 1 x 3
130kg x 1 x 2
150kg x 1 x 1
160kg x 1 x 1
170kg x 1 x 1
160kg x 3 x 1

HS Leg Press:
170kg
x 9
x 8
x 7
x 6
x 6

45degree hypers:
15kg plate behind head
x 10
x 8
x 7
x 7
x 7

Roman Chair Stiff leg raises:
x 20
x 14
x 10
x 9
x 9

My the time I got 150kg in the squats my elbow was absolutely blown. Had this toothache-esque pain in it that actually had me doubled over. all the assistance work had to be as easy as possible on it, hence the lack of any ab pulldowns.

The 170kg was as deep as you like and came up good and strong.

Took my two RE days off and rested until Wednesday 29th because the elbow just wasn't going to heal without rest.

kevpants · 30-10-2008, 14:58

Wednesday 29/10/08 ME Upper

Flat Bench:
70kg x 1 x 5 (sets x reps)
80kg x 1 x 4
90kg x 1 x 3
100kg x 1 x 2
110kg x 1 x 1
120kg x 1 x 1
130kg x 1 x 1
140kg x 1 x 1 PR
135kg x 1 x 1
132.5kg x 2 x 1

Weighted Dips:
25kg
x 11
x 9
x 7
x 5
x 5

T-Bar Rows: 1 min rest between sets
60kg (4 x 15kg plates)
x 13
x 8
x 6
x 6
x 6

Barbell Bicep Curls: 1 min rest between sets (spent flexing, kissing my arms, adjusting my hair etc)
17.5 kg DB's
x 6
x 5
x 4
x 3
x 3

So happy with that bench, It's a big monkey off my back to get to that milestone and now have all the time in the world just to keep adding to it.

Cheers to Hanley for his excellent hand off's (oo-er vicar) and plenty of swearing at me when it looked as though 140 was gonna stick. The weight stopped about 4 times on the way up and may even have dipped a little (making it a miss in comp rules) but I'm still delighted.

Props as well for lending me some wrist straps and then graciously donating me a pair of his old ones! Oh and congrats on the squatting, it's just not right seeing that kind of weight being repped like that.

Remmy · 30-10-2008, 18:29

Thats some impressive lift numbers kev!I don't know if it's the same but i had the same forearm/bicep pain your describing a while back.It was down to bad power clean technique.Hope it gets better anyway!

kevpants · 03-11-2008, 17:59

Thursday 30/10/08 ME Lower

Squat:
90kg x 1 x 5 (sets x reps)
100kg x 1 x 4
120 x 1 x 3
140kg x 1 x 2
150kg x 1 x 1
160kg x 1 x 1`
172.5kg x 1 x 1 PR
162.5kg x 3 x 1

Pull Thrus:
80kg
x 12
x 12
x 10
x 10
x 10

Donkey Calf raise:
180kg
x 20
x 12
x 9
x 8
x 8

Ab Pulldowns:
105kg
x 9
x 6
x 5
x 5
x 4

Easy enough PR. I lost it forward at the bottom and the bar rolled a full rotation up my back in a nice spine pulverizing motion and I still came out of it which augers well for my strength if not my technique.

Pull thrus are the answer to my lower back prayers. Hypers really hurt me behind the knee I don't know why. These got me right across the lumbar area which was sweet

kevpants · 03-11-2008, 18:22

Friday 31/10/08 RE Upper

Ghoulish Close Grip Bench:
70kg
3 terrifying sets of 10 zombie reps

Seated Dumbell Haunted Power Cleans:
15kg
x 11
x 7
x 6
x 5
x 5

Hammersmashedfacestrength Low Rows:
70kg
x 15
x 10
x 8
x 7
x 8

Hammerstrength seated overhead death press:
40kg
x 20
x 11
x 7
x 7
x 7

Followed by extensive shoulder rigor mortis.

kevpants · 03-11-2008, 18:27

Saturday 1/11/08 RE Lower

Squat:
80kg x 8 (warm up set)
115kg x 20

Sobbing:
2 sets of 5 sniffles

Hamstring curls:
40kg
x 14
x 7
x 6
x 5
x 4

Pull Thru's:
80kg
x 12
x 12
x 12
x 12
x 12

Ab Pulldowns:
105kg
x 10
x 6
x 6
x 4
x 3

Absolutely brutal workout. I hobbled out of the place. Had my mp3 player up to the last pumping Gojira into my brain and I could still hear my own screams reverberating around the place for the last 3 reps on the squats. Jesus those 20 rep sets are nasty.

daveywavey08 · 03-11-2008, 18:33

hahahaha "sobbing"

brianthebard · 03-11-2008, 22:32

Someone showing how the twenty reps are supposed to be, nice one. *lives vicariously through another's training log*

Hanley · 03-11-2008, 23:22

Quote:

Originally Posted by kevpants

Friday 31/10/08 RE Upper

Ghoulish Close Grip Bench:
70kg
3 terrifying sets of 10 zombie reps

Seated Dumbell Haunted Power Cleans:
15kg
x 11
x 7
x 6
x 5
x 5

Hammersmashedfacestrength Low Rows:
70kg
x 15
x 10
x 8
x 7
x 8

Hammerstrength seated overhead death press:
40kg
x 20
x 11
x 7
x 7
x 7

Followed by extensive shoulder rigor mortis.

Best journal entry I've ever seen. Seriously.

Good work on the 20 reppers too. They're pretty bloody evil. Especially at the start of your workout!

kevpants · 04-11-2008, 10:17

Really liking the 20 rep squats. I find it better to be able to get just one really intense set and then you're done rather than 3 - 5 sets of drawn out pain.

Unreal how much pain they produce though. The burning in my quads actually got worse when I was done and lay on the ground. Kinda like when you stub your toe and you've a few seconds where you don't think it's too bad then it just kicks in.

Al_Fernz · 04-11-2008, 22:00

Quote:

Originally Posted by Hanley

Best journal entry I've ever seen. Seriously.

x2

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22-10-2008, 14:54	#61
kevpants Registered User Join Date: Jan 2007 Posts: 2,429 Adverts \| Friends	Saturday 18/10/08 RE Lower Squat: 70kg x 7 (warm up set) 110kg x 20 Good mornings: 70kg x 12 x 10 x 9 x 8 x 8 Bodyweight 180 degree frame hypers: x 18 x 13 x 12 x 12 Standing Ab Pulldowns: 97.5kg x 15 x 7 x 6 x 5 x 4 Tried the 20 rep squats that have been discussed here quite often. Wasn't too bad with 110kg. I'll go for 115kg for my RE day this week and see how they feel.

22-10-2008, 14:55	#62
brianthebard Registered User Join Date: Oct 2004 Location: Boho Galway, sinking into debt Posts: 15,455 Adverts \| Friends	If it was the bicep it could possibly be causing the pain in the forearm as well, since its connected below the elbow afaik? Hope it wasn't a stroke! Very nice squatting.

22-10-2008, 15:04	#63
kevpants Registered User Join Date: Jan 2007 Posts: 2,429 Adverts \| Friends	Tuesday 21/10/08 ME Upper Flat Bench: 70kg x 1 x 5 (sets x reps) 80kg x 1 x 4 90kg x 1 x 3 100kg x 1 x 2 110kg x 1 x 1 120kg x 1 x 1 130kg x 1 x 1 137.5kg x 1 x 1 PR 132.5 kg x 2 x 1 return of the elbow pain Chins: x 8 x 4 x 3 x 3 x 3 Tricep Pushdowns: 50kg x 5 40kg x 5 x 4 x 4 x 4 T-Bar Rows: 60kg (4 x 15kg plates) x 11 x 8 x 7 x 6 x 6 People are gonna stop believing the PR's and start thinking I can really bench 150kg and am only doing this for the applause! Really happy with the 137.5kg, kept my arch up, scaps squeezed and legs driving. Got the touch off my chest and went with good speed over those first few inches. No pause on this one!! I've gotten really good at knowing how strong I am from workout to workout. What I mean is before I get under the bar I know how each weight is going to feel and what I'll need to do to make the lift. I don't want to miss any lifts but am confident I'll get the PR's I go for. For instance I won't be adding to the 170kg PR in the squat from last week when I go tonight, I feel I need to sink it a little deeper and try and come up better before trying 172.5kg next week.

30-10-2008, 14:44	#65
kevpants Registered User Join Date: Jan 2007 Posts: 2,429 Adverts \| Friends	Wednesday 22/10/08 ME Lower Squat: 90kg x 1 x 5 (sets x reps) 100kg x 1 x 4 110kg x 1 x 3 130kg x 1 x 2 150kg x 1 x 1 160kg x 1 x 1 170kg x 1 x 1 160kg x 3 x 1 HS Leg Press: 170kg x 9 x 8 x 7 x 6 x 6 45degree hypers: 15kg plate behind head x 10 x 8 x 7 x 7 x 7 Roman Chair Stiff leg raises: x 20 x 14 x 10 x 9 x 9 My the time I got 150kg in the squats my elbow was absolutely blown. Had this toothache-esque pain in it that actually had me doubled over. all the assistance work had to be as easy as possible on it, hence the lack of any ab pulldowns. The 170kg was as deep as you like and came up good and strong. Took my two RE days off and rested until Wednesday 29th because the elbow just wasn't going to heal without rest.

30-10-2008, 14:58	#66
kevpants Registered User Join Date: Jan 2007 Posts: 2,429 Adverts \| Friends	Wednesday 29/10/08 ME Upper Flat Bench: 70kg x 1 x 5 (sets x reps) 80kg x 1 x 4 90kg x 1 x 3 100kg x 1 x 2 110kg x 1 x 1 120kg x 1 x 1 130kg x 1 x 1 140kg x 1 x 1 PR 135kg x 1 x 1 132.5kg x 2 x 1 Weighted Dips: 25kg x 11 x 9 x 7 x 5 x 5 T-Bar Rows: 1 min rest between sets 60kg (4 x 15kg plates) x 13 x 8 x 6 x 6 x 6 Barbell Bicep Curls: 1 min rest between sets (spent flexing, kissing my arms, adjusting my hair etc) 17.5 kg DB's x 6 x 5 x 4 x 3 x 3 So happy with that bench, It's a big monkey off my back to get to that milestone and now have all the time in the world just to keep adding to it. Cheers to Hanley for his excellent hand off's (oo-er vicar) and plenty of swearing at me when it looked as though 140 was gonna stick. The weight stopped about 4 times on the way up and may even have dipped a little (making it a miss in comp rules) but I'm still delighted. Props as well for lending me some wrist straps and then graciously donating me a pair of his old ones! Oh and congrats on the squatting, it's just not right seeing that kind of weight being repped like that.

30-10-2008, 18:29	#67
Remmy Registered User Join Date: Jul 2006 Posts: 2,361 Adverts \| Friends	Thats some impressive lift numbers kev!I don't know if it's the same but i had the same forearm/bicep pain your describing a while back.It was down to bad power clean technique.Hope it gets better anyway!

03-11-2008, 17:59	#68
kevpants Registered User Join Date: Jan 2007 Posts: 2,429 Adverts \| Friends	Thursday 30/10/08 ME Lower Squat: 90kg x 1 x 5 (sets x reps) 100kg x 1 x 4 120 x 1 x 3 140kg x 1 x 2 150kg x 1 x 1 160kg x 1 x 1` 172.5kg x 1 x 1 PR 162.5kg x 3 x 1 Pull Thrus: 80kg x 12 x 12 x 10 x 10 x 10 Donkey Calf raise: 180kg x 20 x 12 x 9 x 8 x 8 Ab Pulldowns: 105kg x 9 x 6 x 5 x 5 x 4 Easy enough PR. I lost it forward at the bottom and the bar rolled a full rotation up my back in a nice spine pulverizing motion and I still came out of it which augers well for my strength if not my technique. Pull thrus are the answer to my lower back prayers. Hypers really hurt me behind the knee I don't know why. These got me right across the lumbar area which was sweet

03-11-2008, 18:22	#69
kevpants Registered User Join Date: Jan 2007 Posts: 2,429 Adverts \| Friends	Friday 31/10/08 RE Upper Ghoulish Close Grip Bench: 70kg 3 terrifying sets of 10 zombie reps Seated Dumbell Haunted Power Cleans: 15kg x 11 x 7 x 6 x 5 x 5 Hammersmashedfacestrength Low Rows: 70kg x 15 x 10 x 8 x 7 x 8 Hammerstrength seated overhead death press: 40kg x 20 x 11 x 7 x 7 x 7 Followed by extensive shoulder rigor mortis.

03-11-2008, 18:27	#70
kevpants Registered User Join Date: Jan 2007 Posts: 2,429 Adverts \| Friends	Saturday 1/11/08 RE Lower Squat: 80kg x 8 (warm up set) 115kg x 20 Sobbing: 2 sets of 5 sniffles Hamstring curls: 40kg x 14 x 7 x 6 x 5 x 4 Pull Thru's: 80kg x 12 x 12 x 12 x 12 x 12 Ab Pulldowns: 105kg x 10 x 6 x 6 x 4 x 3 Absolutely brutal workout. I hobbled out of the place. Had my mp3 player up to the last pumping Gojira into my brain and I could still hear my own screams reverberating around the place for the last 3 reps on the squats. Jesus those 20 rep sets are nasty.

03-11-2008, 18:33	#71
daveywavey08 Banned Join Date: Mar 2008 Location: Ennis. Co.Clare Posts: 306 Adverts \| Friends	hahahaha "sobbing"

03-11-2008, 22:32	#72
brianthebard Registered User Join Date: Oct 2004 Location: Boho Galway, sinking into debt Posts: 15,455 Adverts \| Friends	Someone showing how the twenty reps are supposed to be, nice one. lives vicariously through another's training log

04-11-2008, 10:17	#74
kevpants Registered User Join Date: Jan 2007 Posts: 2,429 Adverts \| Friends	Really liking the 20 rep squats. I find it better to be able to get just one really intense set and then you're done rather than 3 - 5 sets of drawn out pain. Unreal how much pain they produce though. The burning in my quads actually got worse when I was done and lay on the ground. Kinda like when you stub your toe and you've a few seconds where you don't think it's too bad then it just kicks in.