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Sangre · 22-03-2010, 22:18

C4W2D1 22 March

warm-up:
BW squats
foam rolling
band pull + shoulder disclocates

OHP 45.75kg
warm-up
31.5kgx3
36.5kgx3
41.5kgx9
This is probably a bit high still for cycle 4 - might increase a bit more than 2.5kg next cycle
22.5kgx5x10
Easy enough and will increase

Chin ups:
8,5,5
These were fairly tough. I seem to be stagnating on these. Going to failure every week seems to have stopped working. I might mix it up with some 5 sets.

Dips+5kg:
8,7,5
These also felt tough and I haven't really improved on them

warm-down

Sangre · 24-03-2010, 21:13

Wussing out of gym tonight - very long day starting at 7.15am in work. I've countered this by eating a lot.

Sangre · 25-03-2010, 22:34

C4W2D2 25 March 2010

Decided to do a few singles on deadlift tonight to see how I've progressed.

warm-up
foam rolling
stretch

Deadlift 127.5kg
warm-up - briefer than usual as I'd been waiting for bar
90kgx3
102.5kgx3
115kgx3
I did the bare minimum on 5/3/1 work sets to try out my singles. Previous PR was 125kgx1.

125kgx1 - previous PR

135kgx1 - I set this as my target as Jaggie gave me the idea to try this and this was his PR

140kgx1

145kgx1 - someone took my bench/tripod so went for a back shot to show off the buns

150kgx1 - didn't think I'd get this so I was fairly happy I did. Final lockout was quite slow but no hitching. Wish I had a better angle for the lockout

EDIT:
Almost forgot the rest of my workout!

Deadlift: 65kgx5x10 - easier than normal after singles actually.

Good morning:
50kgx3x10
I did not enjoy this! Felt a bit light headed.

Back extensions:
3x10

warm-down

cardio,shoot me · 25-03-2010, 22:37

good work man, form looked spot on to me(For a max lift anyway)
altho id say youd be good for 5-10 more

Sangre · 25-03-2010, 22:39

Squat video from 21 March as I deleted it from youtube by mistake.Feel free to edit if a kind mod sees this as I can't any more.

102kgx11

Sangre · 25-03-2010, 22:42

Quote:

Originally Posted by cardio,shoot me

good work man, form looked spot on to me(For a max lift anyway)
altho id say youd be good for 5-10 more

Thanks cardio. I'd love if I had more but I think I was done tonight. Felt lighted headed on 145kg at lock-out, rush of blood from the head I think.

The lifts feel so much slower than they look on the vid.

jaggiebunnet · 26-03-2010, 10:36

Great deadlifting Sangre - Now I need to hit 150

cardio,shoot me · 26-03-2010, 10:51

Quote:

Originally Posted by Sangre

Thanks cardio. I'd love if I had more but I think I was done tonight. Felt lighted headed on 145kg at lock-out, rush of blood from the head I think.

The lifts feel so much slower than they look on the vid.

they always will, my vids looks way quicker than they feel!

Sangre · 26-03-2010, 16:18

Thanks jaggie. We seem to be at a similar weight and level so it'll be good to have some friendly competition.

Next step: making 2BW my bitch.

jaggiebunnet · 26-03-2010, 20:41

Quote:

Originally Posted by Sangre

Thanks jaggie. We seem to be at a similar weight and level so it'll be good to have some friendly competition.

Next step: making 2BW my bitch.

My thoughts exactly

If I get 2BW I think I would be most satisfied but it doesn't seem that far off now. Missed Squat again today tho, sick kids - thats a few weeks now since i last squatted...almost scared to go back to it now

Sangre · 27-03-2010, 11:43

C4W2D3 27 March 2010

Warm-up:
walk to gym
stretch
band work

Bench 83.5kg
warm-up
57.5kgx3
66.5kgx3
75kgx5
Not the best and a hint of spotter's assitance on last rep maybe. Need to really focus on bench more

Row
42.5kgx3x10
Need to watch grip width etc.,

Inclin BP DB (bar in use)
20kg - 10,10,8
Same I used with DB but felt a lot more steady and in control.

warm-down.

Best of luck everyone competing today. I'm off to play tip rugby - my first cardio work in a long time.

Sangre · 28-03-2010, 17:44

C4W2D4 28 March 2010

I was very stiff after tip yesterday. I'm sure the lack of stretching afterwards did not help. I went to the gym today and had one of those days where I felt a lot worse afterwards for going up.

warm-up
walk to gym
foam rolling
stretches
bird dogs

Squat 120.75
85x3
96.5x3
These felt really heavy already. Then I realised I had only had a bowl of cereal all day and it was about half three - stupid. Tried to grab a lucozade but it was too late by then.
107.5x3
I got the prescribed reps and then failed on the 4th rep. Thank god for the safety bars. My heart wasn't in these though which didn't help.

62.5kgx2x10
I had to give up after these - just too weak and annoyed.

On top of that a niggle in my lower right back from last week started acting up. When I lifted my left leg up and my right leg was bending at all my back would spasm and my leg would give way a bit.

Hanging knee raise
4x5
practised not swinging

I left the SLDLs because of my back and finished up

warm-down
5 mins of using a med ball to roll my lower back on my spine. It was 5 mins of shooting pain. I'll have to work on this area a lot I think. I hope this is a niggle or tightness issue and not something more serious.

Worst gym day EVAR

Molly · 28-03-2010, 18:10

Hey Sangre, I've had a few days like these myself lately. Crappy feeling when you know you should be doing better but are not.

Sangre · 29-03-2010, 22:26

Hey Molly, thankfully I had a better day today.

C4W3D1 29 march 2010

warm-up
squats
stretches

OHP 45.75kg
warm-up
34kgx5
39kgx3
42.5kgx11
weight went up and so did reps. weird but good!
22.5kgx5x10

Chin ups
4x5
1x4
Changed the format from trying to do 3x8. Felt better with these today and really watched my form.

Dips
BW+5kg - 8, 8, 7

Face-pulls
29kgx3x10

warm-down

A guy in the gym was talking to me today. He had been first talking to me in the gym the day I was doing my deadlift maxes. You can actually hear him on the end of my 150kg video. We started talking because I was doing weighted dips. Then we got onto my programme etc., He started telling me I had massive legs. After he asked me my weight too (after I told him what I was DLing) he said that must be mostly mostly and not much fat etc., He commented that he recognised me and wondered if it was from any pubs. He asked me if I ever went to the Dragon or Break for the Border....

Isn't The Dragon a gay bar? Did I just get hit on? This was definitely the last guy you'd stereotyping as gay. He is up in WW Leop a fair bit.

In conclusion, a much better day in the gym!

Sangre · 31-03-2010, 22:28

C4W3D2

warm-up
stretch
glute activation

Deadlift 127.5kg
warm-up (brief than normal)
95kgx5
107.5kgx3
121.5kgx4
Disappointed with this for some reason. It was my back/core that failed me on this, my back started to round too much. The deadlifts might have finally caught up on my core strength. Hopefully this will give me motivation to finally do some proper core work.
65kgx5x10

Good mornings:
50kgx1x10
Should have warmed-up first, didn't feel to comfortable
40kgx2x10
This felt better. I'm still not fully sure I have my GM form 100%

Back extensions
3x10 - these seem to hit my hips and glutes a lot. I wonder if I'm doing them wrong. I'm going to start these after squats too. I think my lower back could be stronger.

Hanging Raises
5x5
These started as extended legs and finished as knee raise. I've decided I'm going to be able to do 3x8 hanging leg raises (toes to hands). Found this tough on my grip after DLs.

25-03-2010, 22:34	#48
Sangre Registered User Join Date: Mar 2001 Location: The land before the land before time Posts: 10,234 Adverts \| Friends	C4W2D2 25 March 2010 Decided to do a few singles on deadlift tonight to see how I've progressed. warm-up foam rolling stretch Deadlift 127.5kg warm-up - briefer than usual as I'd been waiting for bar 90kgx3 102.5kgx3 115kgx3 I did the bare minimum on 5/3/1 work sets to try out my singles. Previous PR was 125kgx1. 125kgx1 - previous PR 135kgx1 - I set this as my target as Jaggie gave me the idea to try this and this was his PR 140kgx1 145kgx1 - someone took my bench/tripod so went for a back shot to show off the buns 150kgx1 - didn't think I'd get this so I was fairly happy I did. Final lockout was quite slow but no hitching. Wish I had a better angle for the lockout EDIT: Almost forgot the rest of my workout! Deadlift: 65kgx5x10 - easier than normal after singles actually. Good morning: 50kgx3x10 I did not enjoy this! Felt a bit light headed. Back extensions: 3x10 warm-down Last edited by Sangre; 25-03-2010 at 22:40.

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22-03-2010, 22:18	#46
Sangre Registered User Join Date: Mar 2001 Location: The land before the land before time Posts: 10,234 Adverts \| Friends	C4W2D1 22 March warm-up: BW squats foam rolling band pull + shoulder disclocates OHP 45.75kg warm-up 31.5kgx3 36.5kgx3 41.5kgx9 This is probably a bit high still for cycle 4 - might increase a bit more than 2.5kg next cycle 22.5kgx5x10 Easy enough and will increase Chin ups: 8,5,5 These were fairly tough. I seem to be stagnating on these. Going to failure every week seems to have stopped working. I might mix it up with some 5 sets. Dips+5kg: 8,7,5 These also felt tough and I haven't really improved on them warm-down

24-03-2010, 21:13	#47
Sangre Registered User Join Date: Mar 2001 Location: The land before the land before time Posts: 10,234 Adverts \| Friends	Wussing out of gym tonight - very long day starting at 7.15am in work. I've countered this by eating a lot.

25-03-2010, 22:37	#49
cardio,shoot me Registered User Join Date: Feb 2009 Location: On 2 wheels Posts: 3,377 Adverts \| Friends	good work man, form looked spot on to me(For a max lift anyway) altho id say youd be good for 5-10 more

25-03-2010, 22:39	#50
Sangre Registered User Join Date: Mar 2001 Location: The land before the land before time Posts: 10,234 Adverts \| Friends	Squat video from 21 March as I deleted it from youtube by mistake.Feel free to edit if a kind mod sees this as I can't any more. 102kgx11

26-03-2010, 10:36	#52
jaggiebunnet Registered User Join Date: Nov 2003 Location: Cork Posts: 1,007 Adverts \| Friends	Great deadlifting Sangre - Now I need to hit 150

26-03-2010, 16:18	#54
Sangre Registered User Join Date: Mar 2001 Location: The land before the land before time Posts: 10,234 Adverts \| Friends	Thanks jaggie. We seem to be at a similar weight and level so it'll be good to have some friendly competition. Next step: making 2BW my bitch.

27-03-2010, 11:43	#56
Sangre Registered User Join Date: Mar 2001 Location: The land before the land before time Posts: 10,234 Adverts \| Friends	C4W2D3 27 March 2010 Warm-up: walk to gym stretch band work Bench 83.5kg warm-up 57.5kgx3 66.5kgx3 75kgx5 Not the best and a hint of spotter's assitance on last rep maybe. Need to really focus on bench more Row 42.5kgx3x10 Need to watch grip width etc., Inclin BP DB (bar in use) 20kg - 10,10,8 Same I used with DB but felt a lot more steady and in control. warm-down. Best of luck everyone competing today. I'm off to play tip rugby - my first cardio work in a long time.

28-03-2010, 17:44	#57
Sangre Registered User Join Date: Mar 2001 Location: The land before the land before time Posts: 10,234 Adverts \| Friends	C4W2D4 28 March 2010 I was very stiff after tip yesterday. I'm sure the lack of stretching afterwards did not help. I went to the gym today and had one of those days where I felt a lot worse afterwards for going up. warm-up walk to gym foam rolling stretches bird dogs Squat 120.75 85x3 96.5x3 These felt really heavy already. Then I realised I had only had a bowl of cereal all day and it was about half three - stupid. Tried to grab a lucozade but it was too late by then. 107.5x3 I got the prescribed reps and then failed on the 4th rep. Thank god for the safety bars. My heart wasn't in these though which didn't help. 62.5kgx2x10 I had to give up after these - just too weak and annoyed. On top of that a niggle in my lower right back from last week started acting up. When I lifted my left leg up and my right leg was bending at all my back would spasm and my leg would give way a bit. Hanging knee raise 4x5 practised not swinging I left the SLDLs because of my back and finished up warm-down 5 mins of using a med ball to roll my lower back on my spine. It was 5 mins of shooting pain. I'll have to work on this area a lot I think. I hope this is a niggle or tightness issue and not something more serious. Worst gym day EVAR

28-03-2010, 18:10	#58
Molly Registered User Join Date: Apr 2000 Location: Boston Posts: 1,983 Adverts \| Friends	Hey Sangre, I've had a few days like these myself lately. Crappy feeling when you know you should be doing better but are not.

29-03-2010, 22:26	#59
Sangre Registered User Join Date: Mar 2001 Location: The land before the land before time Posts: 10,234 Adverts \| Friends	Hey Molly, thankfully I had a better day today. C4W3D1 29 march 2010 warm-up squats stretches OHP 45.75kg warm-up 34kgx5 39kgx3 42.5kgx11 weight went up and so did reps. weird but good! 22.5kgx5x10 Chin ups 4x5 1x4 Changed the format from trying to do 3x8. Felt better with these today and really watched my form. Dips BW+5kg - 8, 8, 7 Face-pulls 29kgx3x10 warm-down A guy in the gym was talking to me today. He had been first talking to me in the gym the day I was doing my deadlift maxes. You can actually hear him on the end of my 150kg video. We started talking because I was doing weighted dips. Then we got onto my programme etc., He started telling me I had massive legs. After he asked me my weight too (after I told him what I was DLing) he said that must be mostly mostly and not much fat etc., He commented that he recognised me and wondered if it was from any pubs. He asked me if I ever went to the Dragon or Break for the Border.... Isn't The Dragon a gay bar? Did I just get hit on? This was definitely the last guy you'd stereotyping as gay. He is up in WW Leop a fair bit. In conclusion, a much better day in the gym!

31-03-2010, 22:28	#60
Sangre Registered User Join Date: Mar 2001 Location: The land before the land before time Posts: 10,234 Adverts \| Friends	C4W3D2 warm-up stretch glute activation Deadlift 127.5kg warm-up (brief than normal) 95kgx5 107.5kgx3 121.5kgx4 Disappointed with this for some reason. It was my back/core that failed me on this, my back started to round too much. The deadlifts might have finally caught up on my core strength. Hopefully this will give me motivation to finally do some proper core work. 65kgx5x10 Good mornings: 50kgx1x10 Should have warmed-up first, didn't feel to comfortable 40kgx2x10 This felt better. I'm still not fully sure I have my GM form 100% Back extensions 3x10 - these seem to hit my hips and glutes a lot. I wonder if I'm doing them wrong. I'm going to start these after squats too. I think my lower back could be stronger. Hanging Raises 5x5 These started as extended legs and finished as knee raise. I've decided I'm going to be able to do 3x8 hanging leg raises (toes to hands). Found this tough on my grip after DLs.