Does my bum look big in this squat rack?

kevpants

Mon 16/11/09 531 squat C10W1

75% 142.5 x 5
80% 152.5 x 5
85% 162.5 x 8

Assistant squats

160kg, 5 sets of 3

Russian twists.
4 sets

This was hard, very very hard. My lower back was cramping incredibly. Taking Wednesday bench off (again...sorry bench) to make sure I'm ok for my unrealistic deadlifting on Friday.

brianthebard

kevpants wrote: »

237.5kg for 2 reps was easy enough, no danger of a miss. But I have to do 252.5kg for a double on Friday! No way I'll get this but I'll give it a go and video the result

https://www.youtube.com/watch?v=Nwv61Uu1fdA

Savage deadlifting so far dude, you can do it!

kevpants

brianthebard wrote: »

https://www.youtube.com/watch?v=Nwv61Uu1fdA

Savage deadlifting so far dude, you can do it!

Thanks dude. If anyone can get me in the right frame of mind for this it's Rob Schneider.

cardio,shoot me

Good luck dude! we all believe in ya!

podge57

Rob Schneider - possibly the worst actor ever

237.5x2 is great going, you might be surprised with what you can manage with 252

kevpants

Coan Week 8

252.5kg x miss

Got it above the knee and couldn't lock it out. Completely overtrained. I was like a feckin question mark my back just gave out. Vid to follow. Watch the way the bar springs off the ground and then just stops 3/4 of the way up.

Didn't bother with any more Coan Phillipi after the miss, it's on the scrapheap. I made progress getting 237.5 x 2 but that was the peak. My lower back has been cramping all week since.

I just did some pure-ab-fury afterwards. 75 Ab wheels and 65 side bends per side with 32kg.

I really need a week or two off. Jumped on the scales and I'm 224lbs. Going to spend the next 2 weeks on intense cardio, get my weight down below 220lbs and give my body a break from lifting. It needs it.

About to attempt my old friend Franley (21/15/9 burpees and air squats) to see how badly my fitness has dissipated!

kevpants

Franley done.

4mins 44 secs.

My best ever was 3min 37. My first successful one was about 10 mins I think. Happy with that.

kevpants

https://www.youtube.com/watch?v=PniEfhArU5g

Magic Eight Ball

Miss or no miss, full respect.

Kev M

Shiiit.. looked so good and smooth coming off the floor.
Maybe with some deadlift socks and ammonia caps it'd be there eh??

Inspector Coptoor

not far off at all.
huge weight 555lbs like.
it;ll come soon

Roper

You probably would have got that if you ate more protein.

Hanley

Ah here you fcukin pussy!!!

That was actually ridiculously strong off the floor. I've noticed my lockout strength's gone to pants as well on CP. Rack pull the sh!t outta yourself cos you can easily haul 260 to there judging by bar speed.

kevpants

Trevor Coulahan wrote: »

Miss or no miss, full respect.

Kev M wrote: »

Shiiit.. looked so good and smooth coming off the floor.
Maybe with some deadlift socks and ammonia caps it'd be there eh??

Liam Henners257 wrote: »

not far off at all.
huge weight 555lbs like.
it;ll come soon

Thanks lads. First time I've ever missed a deadlift at the top. My upper back issues coming back to haunt me.

Roper wrote: »

You probably would have got that if you ate more protein.

I didn't catch it on camera but just before the lift I stubbed my genetics on a plate left lying around so that had a negative effect also.

Hanley wrote: »

Ah here you fcukin pussy!!!

That was actually ridiculously strong off the floor. I've noticed my lockout strength's gone to pants as well on CP. Rack pull the sh!t outta yourself cos you can easily haul 260 to there judging by bar speed.

Yeah my upper back in general needs to get in line. It's always been a weakpoint for me as you well know.

itsallaboutheL

Brad, what do you actually do to train upper back??

kevpants

itsallaboutheL wrote: »

Brad, what do you actually do to train upper back??

I've tried tonnes of stuff. Kroc Rows most recently. Haven't attacked it individually since starting Coan Phillipi because my entire back was constantly knackered. I actually have a good bit of mass around my traps, it's really my lats and middle back that I find hard to grow. Just a weakpoint. Need to give it some real focus now.

kevpants

Right I've been faffing about with walks and swims all week, I planned on not lifting until next week but I can barely contain myself. I have a plan for the next two months and I want to put it in place.

I've decided to compete in 110kg class in Jan instead of trying to sneak in under 100kg. I'm already stronger than last year at lighter wieight so a serious amount of calories and training will be taking place between now and the Single Lifts to try and break my PR's by the biggest margin possible.


Squat: Continue with 5/3/1 and my assistance program
Bench: Moving 5/3/1 max back to 110kg and moving grip in. Throwing close grip bench and rowing madness at myself.
Dealdlift: Back to 5/3/1 with loads of rack pulls to toast my upper back in addition to the rows.
Military Press: 5/3/1 and shoulder mass work.

Gonna head up tonight to bench.

podge57

110kg ftw.

trying to sneak into the 100's over christmas is probably not a good idea anyway

Hanley

kevpants wrote: »

Right I've been faffing about with walks and swims all week, I planned on not lifting until next week but I can barely contain myself. I have a plan for the next two months and I want to put it in place.

I've decided to compete in 110kg class in Jan instead of trying to sneak in under 100kg. I'm already stronger than last year at lighter wieight so a serious amount of calories and training will be taking place between now and the Single Lifts to try and break my PR's by the biggest margin possible.


Squat: Continue with 5/3/1 and my assistance program
Bench: Moving 5/3/1 max back to 110kg and moving grip in. Throwing close grip bench and rowing madness at myself.
Dealdlift: Back to 5/3/1 with loads of rack pulls to toast my upper back in addition to the rows.
Military Press: 5/3/1 and shoulder mass work.

Gonna head up tonight to bench.

I've already told you, but I want to record it here too - I hate you. you're gonna kick my ass when you get back to 110kg. I'm seriously worried.

Not gonna run with smolov bench anymore so? I'm still gonna do it I think!!

Inspector Coptoor

I wont be competing against any of you but ye'll still outlift me!
I'll be in the 125kg weight class.

Smolov Junior Bench works very well, have to say. i went from getting 97.5kg x 3 to getting 97.5kg for 10 sets of 3.
testing 1rm tonight.

Single Lifts are approaching fast, i'll be trying to run 3 5/3/1 cycles into Jan 23rd.

kevpants

Hanley wrote: »

I've already told you, but I want to record it here too - I hate you. you're gonna kick my ass when you get back to 110kg. I'm seriously worried.

Not gonna run with smolov bench anymore so? I'm still gonna do it I think!!

Ha ha. Where's your God Crossfit now!!

Not gonna do the Smolov bench, I'm gonna conserve energy for destroying my back and triceps!

kevpants

Thursday 26/11/09 531 Bench C10W1

110kg training max

75% 82.5kg x 5
80% 87.5kg x 5
85% 92.5kg x 12

Close Grip bench
75kg x7,3,3
60kg x7,5,5

Neutral grip chins: 40 of 'em
Hammerstrength LoRo: 40kg, 100reps
Lat PD: 60kg: 60 reps
Face Pulls: 30kg, 120 reps

Take that! Stoopid back.

jayoo

Damn thats a lot of reps:eek:

kevpants

jayoo wrote: »

Damn thats a lot of reps:eek:

Yep. It will continue.

Last Night. 531 Squat c10w2

80% 152.5 x 3
85% 162.5 x3
90% 170 x 8 PR

Assistance Squats
190kg - 3 singles

Today
50 ab wheels
50 decline overhead barbell situps - 20kg bar

Big PR on the squats, they're flying. Didn't ahve time for bas last night so got them done today using my brothers home setup.

kevpants

Tonight 531 Military press c10w2

80% 57.5 x 3
85% 62.5 x 3
90% 65 x 10 1 rep PR

50kg x8,5,3
40kg x7,5,5

Hammerstrength standing press: 30kg - 40 reps

DB Floor Press: 22.5 - 60 reps

Tate press: 10kg - 70 reps

kevpants

https://www.youtube.com/watch?v=7SRFraIrfvE

Skull

kevpants wrote: »

Right I've been faffing about with walks and swims all week, I planned on not lifting until next week but I can barely contain myself. I have a plan for the next two months and I want to put it in place.

I've decided to compete in 110kg class in Jan instead of trying to sneak in under 100kg. I'm already stronger than last year at lighter wieight so a serious amount of calories and training will be taking place between now and the Single Lifts to try and break my PR's by the biggest margin possible.


Squat: Continue with 5/3/1 and my assistance program
Bench: Moving 5/3/1 max back to 110kg and moving grip in. Throwing close grip bench and rowing madness at myself.
Dealdlift: Back to 5/3/1 with loads of rack pulls to toast my upper back in addition to the rows.
Military Press: 5/3/1 and shoulder mass work.

Gonna head up tonight to bench.

C'mon Kev all the cool kids are in the 100's.

kevpants

Skull wrote: »

C'mon Kev all the cool kids are in the 100's.

Well it doesn't matter for the single lifts because I won't be there now!

My mam's 60th birthday is on the same day. Such a selfish move on her part really...

Thursday 3/12/09 531 Deadlift C10W2

80% 172.5 x 3
85% 182.5 x 3
90% 192.5 x 8 Small PR. Don't each a Dinner Box 10 mins before deadlifting.

Rack Pulls:
190kg 9 sets of 3

Seated cable rows:
70kg - 50 reps

Gonna follow the same assistance scheme I'm doing on squats for rack pulls. My entire back is in bits from this, but in a nice way.

kevpants

Fri 4/12/09 531 Bench c10W2

80% 87.5 x 3
85% 92.5 x 3
90% 100 x 9

Close grip bench
75kg x8,5,4
60kg x8,7,6

45 neutral grip chinups

Had to rush. Got this done in 30 mins.

Hanley

It's winter time.. .you should get yourself one of these;

http://www.superdrystore.com/view/2547/Brad-jacket/