Does my bum look big in this squat rack?

kevpants

brianthebard wrote: »

How are the doms after 6 weeks away? Nice set up!

I'm absolutely crippled. Meant to do a third day this week but I don't think I can!

brianthebard

You threw yourself in at the deep in with high repping DC stuff though, what can you expect lol. The first week back is always the hardest doms wise, hateful things.

cardio,shoot me

savage set up man, laughed quite a bit durin the video, especially the prowler, good luck with the child, i know i was a right bollox up until around 7, so have fun. How much clearance have you got on the edge of the bar? looks tight?

kevpants

cardio,shoot me wrote: »

savage set up man, laughed quite a bit durin the video, especially the prowler, good luck with the child, i know i was a right bollox up until around 7, so have fun. How much clearance have you got on the edge of the bar? looks tight?

Got about 8 inches on each side. The whole thing looks tight on the video. It's actually a good fit. If the bar hits the wall you're already in trouble put it that way!

podge57

Nice set-up. Garden gym ftw

And 8 inches is loads of room - I have 2.5 each side, and Ive only clipped the wall when walking out squats a handfull of times

kevpants

22/5/10 Workout 1

Chest: Bench 100kg - 10/3/2 =15
Shoulders: Seated press 60kg - 11/4/2 = 17
Triceps: Rolling Exts 22.5kg - 8/5/4 = 17
Back W: Wide pullups 6/4/3 = 13
Back T: Deadlift - 200kg x 4, 160kg x 9

25/5/10 Workout 2

Biceps: Barbell curls 40kg - 9/4/3 =16
Forearms: Rev Curls 25kg - 7/6/5 = 18
Hams: Sumo RDL's (in Oly shoes) 120kg - 10/6/5 = 21
Quads: Squats - 180 x 4. 120 x 20

Improvements all round. Still not right at all on the squats but this is the muscle building bit not the PR bit so I don't really care. Sumo RDL's in Oly shoes kill your hams and really bring your calves into it which wouldn't do my sparrow legs any harm. Really felt my posterior chain was dead when trying to squat after them but hopefully I'll grow as a result.

kevpants

27/05/10 Workout 1

Chest: Bench 100kg - 10/3/1 = 14 Change
Shoulders: Seated Press 60kg - 11/4/3 = 18
Tri's: Rolling tri ext's 22.5kg - 10/6/5 = 21
Back Width: Wide pullups - 6/4/4 =14
Back Thickness: Rack Pulls - 220kg x 4, 180kg x 9

Need to change the chest exercise because I dropped a rep. Maybe dumbell flyes or something non powerlifty. Substituted rack pulls for deadlifts because my lower back & hamstrings are getting fired faster than everywhere else because I'm doing full motion posterior chain stuff everyworkout. The rack pulls isolated my upper back a bit more and I feel fresher for it.

30/5/10 Workout 2

Biceps: Barbel Curl 40kg - 10/4/3 = 17
Forearms: Rev curls 25kg - 9/7/6 = 22kg
Hams: One legged RDL's 25kg 13/8/8 = 29 (per side)
Quads: Squats - 180 x 5, 130kg x 17

Inching away at the squats. 20 reps after an all out set of 5 is an absolute killer.

Have been doing a lot of walking as well recently. Usually an hour a day with babypants & wifepants. Feel better for it too. Need to make sure I'm still around in 15 years for the munchkin!

brianthebard

That's some savage squatting, what was your best 20 repper last year, 120/130? Sounds like you're having a good time.

the drifter

kevpants wrote: »

Back Thickness: Rack Pulls - 220kg x 4, 180kg x 9

mmm deadlifts for back thickness...what height were these pulled from?

kevpants

brianthebard wrote: »

That's some savage squatting, what was your best 20 repper last year, 120/130? Sounds like you're having a good time.

I hit a 130 back in the day but it was on a day dedicated just to that set. I'd love to try a safety squat bar for 20 rep sets because it's propping that ba5tard on my back thats the limiting factor. My "unorthodox" fingerless grip doesn't work well with them.

the drifter wrote: »

mmm deadlifts for back thickness...what height were these pulled from?

Bar sitting below the kneecap but above the top of the shin bone. I believe it's called the patella.

kevpants

1/6/10 Workout 1

Chest: Pec flys - 22.5kg 7/4/2 = 13
Shoulders: Seated press 65kg 9/3/2 =14
Tri's: Rolling tri exts 27.5kg 6/4/4 = 14
Back Width: Wide pullups 8/4/4 = 16
Back thickness: Rack pulls - 230kg x 6, 200kg x 9

Rack pull strength was surprising here. Vids below

https://www.youtube.com/watch?v=MsCie9QGRug

https://www.youtube.com/watch?v=t-mLUHz4d4k

4/6/10 Workout 2

Biceps: BB curl - 45kg 6/3/2 = 11
Forearms: Rev curl 30kg - 7/5/4 = 16
Hams: Single leg rdl - 40kg11/6/5 per side
Quads: Squats 180 x 5, 130 x 20

The 180 x 5 was terrible, all over the shop. Delighted with the 130 x 20 straight after though. The last 8 reps were performed entirely by my gigantic brass balls.

kevpants

So glad I subscribed to this guy's channel.

This is all the more impressive given it's some of the most impressive squatting on Youtube and it's taking place in Total Fitness in Blanch!

https://www.youtube.com/watch?v=W4ii9Jxy3Ag

cardio,shoot me

just checked the channel, my god.

https://www.youtube.com/watch?v=i9Sj2cLtkpI

not even funny how strong that is

Hanley

kevpants wrote: »

So glad I subscribed to this guy's channel.

This is all the more impressive given it's some of the most impressive squatting on Youtube and it's taking place in Total Fitness in Blanch!

https://www.youtube.com/watch?v=W4ii9Jxy3Ag

1) Did you see Grahamer's 300kg raw squat on the TeamDiesel channel?? FML he's gotten strong

2) Didn't Misha only get 9 with that?? :D (suppose his was full raw and a bit deepter tho)

COH

kevpants wrote: »

So glad I subscribed to this guy's channel.

This is all the more impressive given it's some of the most impressive squatting on Youtube and it's taking place in Total Fitness in Blanch!

https://www.youtube.com/watch?v=W4ii9Jxy3Ag

He trains with my mate. Absolute monster... that squatting was done after heavy leg pressing too

kevpants

Hanley wrote: »

1) Did you see Grahamer's 300kg raw squat on the TeamDiesel channel?? FML he's gotten strong

2) Didn't Misha only get 9 with that?? :D (suppose his was full raw and a bit deepter tho)

Yeah Grahamer has gone stratospheric. See he has the Irish record in that really "Silver Dollar Deadlift" thing they do in strongman? Basically he rack pulled 370kg!

He's contending with Misha though isn't he!

Hanley

kevpants wrote: »

Yeah Grahamer has gone stratospheric. See he has the Irish record in that really "Silver Dollar Deadlift" thing they do in strongman? Basically he rack pulled 370kg!

Pain in the fcuking ass tbh. I liked him more when he was weaker!!

kevpants

11/6/10 Workout 2

Biceps: BB curl 45kg 7/4/2 = 13
Forearms.... Can suck my balls
Hamstrings: Natural GHR 10/6/3 = 19
Quads: Squat 190 x 5 followed by 140 x 18.

Can't help but think I had those last 2 reps with 140kg. Vids below. Also a vid of how I do GHR's anyone with a power rack or Smith Machine can copy it.

https://www.youtube.com/watch?v=S7iBcH22Lh8

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

https://www.youtube.com/watch?v=5PkoHvtd12c

13/6/10 Workout 1

Chest: Flys 22.5kg 10/5/3 = 18
Shoulders: Seated Press 65kg 11/4/3 = 18
Tri's: Rolling tri etx's 27.5kg 8/6/4 =18
Back Width: Wide pullups 10/4/3 = 17 (change)
Back Thickness: Snathc grip power shrugs 140kg 8/4/3 = 15

Decided against a heavy deadlifting movement as my lower back needs a break and I know when my body asks me to relax on the heavy deadlifts.

Maybe 10 year ago Dante but heavy squats & deads every week is a fast train to injurysville.

Hanley

FML... 190kg x5 - sick. Great fight thru those reps.

Kev M

kevpants wrote: »

So glad I subscribed to this guy's channel.

This is all the more impressive given it's some of the most impressive squatting on Youtube and it's taking place in Total Fitness in Blanch!

https://www.youtube.com/watch?v=W4ii9Jxy3Ag

And there lies the reason why most of the TF bars are bent
Vytas is just sick, definitely the strongest guy I've ever seen in person.. His brother Marius is one of the best 105kg strongmen out there, and has an atlas stones world record. He actually use to train in TF Blanch too !
Savickas mentions them is this interview: http://www.alfa.lt/straipsnis/10311040

podge57

Great squatting especially considering you're only getting back into it. Definitely looked like you had 20 in you too

Pavel66

Great squatting Kev :eek:

I would say you have a 250 raw squat in you in the next year

kevpants

Pavel66 wrote: »

Great squatting Kev :eek:

I would say you have a 250 raw squat in you in the next year

Thanks Paul. That's the goal. I've been really tempted to lose a tonne of weight recently but I'm going to hold off an try and hover at my current level of fatness until I squat 250kg. Bought a calipers so I'm going to keep track of my BF% vs weight gained to make sure I'm getting plenty of muscle for every lb of weight gained.

Parsley

no comment on the weights but i like your training music :pac:

kevpants

Parsley wrote: »

no comment on the weights but i like your training music :pac:

Cool I can make you a Morbid Angel/Wu-Tang mix tape!


Completed a month of DC stuff and had a yearning for heaviness so I'm goig to progress to my next block which will be a good old fashioned ME one. ME Lower day, ME Upper day & one accessory day.

17/6/10

ME Lower - Squat
60,100,130,160,180 - warmups
200x1
210x1
195x1

GHR's - 8/6/5 Rest pause

Paused ab rollouts

---

19/6/10

ME Upper - Bench
60,80,100 - warmups
120 x 1
130 x 1
125 x 1
120 x 1

Wide neutral chins - 10/5/3 rest pause

Pin press- 120kg- 6/3/2 rest pause

---

22/6/10

Accessory day

Front squat - 100x3,x3,x2 - Can't balance the bar for sh1t.

Seated shoulder press - 70kg - 10/4/3 rest pause
Close grip bench - 70kg - 8/4/4 RP
Wide nuetral chins - 9/4/3 - RP

Some partial standing ab rollouts


Kept the rest pause for a lot of my accessory stuff. Like it. Shoulders are also feeling really strong. Healthy too, feels very solid through the seated press.

kevpants

Decided since I'm training on my own and have no one to rant about my philosophies that I'd start writing a blog. It's here:

www.celticpecsavenue.com

Stupid name, but it'll be a stupid blog. Gonna try to update it once a weekw ith whatever is on my mind training-wise.

Hanley

kevpants wrote: »

Decided since I'm training on my own and have no one to rant about my philosophies that I'd start writing a blog. It's here:

www.celticpecsavenue.com

Stupid name, but it'll be a stupid blog. Gonna try to update it once a weekw ith whatever is on my mind training-wise.

Sell out.

Bookmarked all the same :pac:

brianthebard

kevpants wrote: »

Decided since I'm training on my own and have no one to rant about my philosophies that I'd start writing a blog. It's here:

www.celticpecsavenue.com

Stupid name, but it'll be a stupid blog. Gonna try to update it once a weekw ith whatever is on my mind training-wise.

I missed your posts, hope you'll be updating this fairly regularly.

kevpants

Palnning on updating it quite a lot. I have a lot to say!

Don't cry brian I'll be posting more often now that I'm over the initial shock of fatherhood!

kevpants

Hanley wrote: »

Sell out.

Shut up you're sparring with Dave Tate for total control of my Facebook feed!! More updates than Windows 7