Seconds out, round two!

DamienH

Decided that I'd start a log up here again. I spend enough time on boards so it makes sense. I use pound weights but I think in kilos so I'll just put up the kg conversions.

Walking weight is about 102kg.
Best recent lifts are as follows.

Standing Press 1RM 91kg
Squat 1RM 184kg
Deadlift 5RM 170kg

I haven't benched in ages. The gym I go to is full of people who only bench and if I go at peak times there's a ridiculous wait for it. I use weighted dips instead. Deadlift weight usually jumps up by 2.5 kg every week, same as squats. I've got fractional plates for the press so the jump differs day to day.

For the last two weeks my lower back has been feeling weird after doing squats so I took the fortnight off until today. I tried some high bar today and they felt fine. I've got to get my deadlift up so I think I'll just get some silly reps with the squatting.

Days off I usually do some burpees. Handstand practice is thrown liberally throughout the week.

Today was:
Standing Press (All strict with no bounce)
71kg
5,5,9

Squats
105kg
3x10

Hang Cleans
Single @ 86kg

Chins
3 sets of 4

Pushups
28,26,22,18,14
Fingertip Pushups
5,5,4,4,3

Edwardius

Have you been training the press with that rep scheme for long?

DamienH

Usually what I do is 2 sets of 5 and then as many as I can get at that weight. I usually stop a rep short of failure. This will be only my second time riding that out to it's peak.

Between those two cycles I've done a 5,4,3,2,1 rep scheme, pressing twice a week for 4 weeks, followed by a basic enough volume->intensity cycle.

The 2 sets of 5 +1 AMRAP got me to 78kg for 3 sets.
5,4,3,2,1 got me the 91kg single.
The volume -> intensity cycle didn't really do much for me but in hindsight I should of at least spent a couple of weeks taking it easy on the press before I started it.

DamienH

Burpees
Do 20 and rest a minute for three sets. Max time for each burpee is 3 seconds.
20,20,18 <-- Why do I stop?

Pushups
28,24,20,16,16

Wall Handstands
Held one against the wall for 73 seconds. I could of held it for longer but my wrist position was a bit off.

Stretching, back felt okish today. I'm not sure if it's doms or not.

DamienH

Dips +14kg
5,5,11
I'll just keep adding to these until sets across of 5, about 2.5kg every time.

Deadlifts
Work up to a set of 180kg for 3. It went up fine. I tried 190 then but I couldn't get it off the floor. I haven't been pulling my deadlifts from a dead stop and that's the reason why I made such a balls of it. Ah well, next week I'll start a new cycle. I'll make sure to pull them all from a dead-stop as well. You live and learn!

Pushups
28,24,20,20,16

DamienH

Burpees
3x20. All within a minute each, with a minute in between. I took my time on the first two sets and then I had enough left to finish the third.

Pushups
28,24,24,20,16

Handstand Practice
Kicking up to the wall and trying to find my balance.
Held a crow stand (knees on elbows) for an easy 1:30 aswell. My finger strength is pretty good now, mostly due to the fingertip pushups I think.

A bit of foam rolling on my glutes and some shoulder mobility.
My weight is pretty stagnant now at 101-102kg. I lost a nice bit of fat after christmas, and I'm going to start upping the calories a little bit now. Usually I'm eating about 250-300g of protein, 150g of carbs and I don't normally worry about fat.

DamienH

Press
72kg
5,5,8
Presses all felt heavy today, I'll get another rep on wednesday.

Squats
102.5kg
10 x 5
1 minute rest between each set, 3 breaths between each squat. I really want to get my squat form down, HB is the way to go for me I think. It feels better than LB anyway.

Hang Snatch
I'm using a clean grip because it's much nicer on my shoulders.
50kg 2x5
Easy

Chins
8x2

DamienH

Dips +15kg
5,5,11

Fooled around trying to unglue my glutes. Did a set of 20 @ 60kg. I seem to shift more onto my right side when squatting. Need to see what I can do to fix this.

Chins
4x4

Pushups
30,26,22,18,14

Did a set of 14 as well on my fingertips.

DamienH

Press
73kg
5,5,8
These felt heavy again today. I really want to get up to sets across of 5 and try and set a new 1RM
Previous best set of 5 was 78kg. I'm going for a set @80/82.5 this time.

Deadlifts
127.5kg 10x2
1 minute between each set. All from a deadstop, really working on my setup.

Pushups
30,26,22,22,18

Handstands

I've been working on my glutes, I think the problem is a tight left one.

DamienH

Dips
+16
5,5,10
11th rep was very close.

Clapping Pushups
8,6,6 Jesus christ. I wasn't expecting these to be very difficult.

TGUs
Worked up to 37kg, 2 singles each side.

Goblet Squats
3x10 30kg

Hang Cleans
60 x 5
70 x 3
75 x 2

Handstands

DamienH

Bad week of work ahead, just going to try and get in and get out.

Press
75
5,5,6
I'm good for another on the top set

Chins
5,5,5
This is the first time I've ever gotten 3 sets of 5 I think.

DB cleans
43kg
2x5 each arm.
I can't squat until I get into that physio so I might as well do something fun!

DamienH

Dips + 18kg
5,5,9

RDL
60kg 2x10

Hang Cleans
66kg x 5
74kg x 3
80kg x 2

Chins 3x3
I'm going to take a week off pushups and test them on monday. Work was fairly hectic last week so I wasn't eating as I should have been. Back to normal this week

DamienH

Press
80kg x 5 PR
Presses felt good so I tried to equal what I thought was my last PR, but I ended up adding on another 2/3kg. Very happy with this, felt fine. The last rep was a struggle.

Deadlifts
145kg
6x2
2 mins rest between sets, all overhand and from a dead stop.

Handstands

Good day!

edit: Weight 102kg.

DamienH

Press
82kg x 5 PR

Squats
Worked up to 134 for an easy set of 5. Nice to be squatting again.

Chins
4x3

Hang Cleans
Worked up to a single @ 84kg

DamienH

Press
82kg x 5 PR

Squats
Worked up to 134 for an easy set of 5. Nice to be squatting again.

Chins
4x3

Hang Cleans
Worked up to a single @ 84kg

Pavel66

DamienH wrote: »

Press
82kg x 5 PR

Squats
Worked up to 134 for an easy set of 5. Nice to be squatting again.

Chins
4x3

Hang Cleans
Worked up to a single @ 84kg

well done on the press PR - so good you did it twice

DamienH

Roll on the 1RM PR in about 8 weeks, 95 would be nice!

DamienH

Felt pretty battered from those two heavy days of pressing. Just wanted to get in and get out

Dips
+22kg
5,5,5
Wasn't trying to push anything, just get my fives in.

Deadlifts
7x2 @ 155kg
Very easy. All overhand grip

DamienH

Took Friday off, back into the gym today. Weight was 100kg when I woke up.

Press
73kg
5x2
W1:day 1 80% 5x2, day 2 80% 5x3
W2:day 1 80% 5x2, day 2 80% 5x4
W3:day 1 80% 5x2 day 2 80 % 5x5
W4:day 1 80% 5x2 day 2 80% 5x6
W5:day 1 80% 5x2 day 2 90% 3x2
W6:day 1 80% 5x2 day 2 90% 3x3
W7:day 1 80% 5x2 day 2 95% 4x1
W8:day 1 80% 5x2 day 2 100% 3x1.
I'm going to do some bodyweight dips and maybe some pushup variations wednesdays. Pressing mondays and fridays.

RDls
84kg
2x10 Just wanted to get a nice stretch

Chins
5x3

Hang Cleans
worked up to a triple @ 70kg

DB Incline Curls
3x5 23kg

Finished off with 30 clean and push presses with a 39kg db. I didn't time it but it was a good pace, 15 reps with each arm. Changed hands after every rep.

DamienH

Dying from drink

Deadlifts
145kg 3x2
155kg 3x2
109 1x10

Dips
20,15,15,15 = 65

Had to get out of there

DamienH

Friday
Press
73kg 5x3

2 PC + 1 PP + 3 SDL
4 sets across with 77

DB Shrugs
48kg each hand
2x10

DamienH

Monday
Press
5x2 73kg

Hang Cleans
4x3 with 71kg

Chins
3x4

Front Squats
5x2
I'm working on flexibility to rack these correctly. Today I put my arms out straight, and racked it on my delts. It wasn't very comfortable on my throat but I'm sure I'll get used to it.

All top sets were done with 80kg and with a pause at the bottom

Finished off with 3x10 sets of Good Mornings with the bar.

DamienH

Deads
160 4x2

Handstands the day before for ages wasn't the best idea for my back. All done with an overhand grip, but I think ill break the straps out next time.

Dips
5x15 Pumptastic

Curls for the girls.

DamienH

Press
73kg 5x4
5x6 in two weeks time is going to be a bit of a slugger. I'll have to make sure I get the rest in between sets.

Front Squat
Hands free with a pause at the bottom
Top set was 80kg x 3
I think I'll just keeping adding 1-2 kg every monday and friday for a triple.

DB Shrugs
2x15 with 32kg DB, pause at the top

Weight was 102 at lunch.

Practicing handstands a lot more now, found the sweet spot Best hold off the wall is for about 6/7 seconds now. If it's anything like the crowstand it won't be long coming up. From looking at videos there's much less of a curve in my back too.

As far as handstand negatives go, I can get down about 3/4s of the way.

DamienH

Press
5x2
Zoom

Front squats
82kg triple

Curls
Lying leg raises 2x8
Chins 4x4

DamienH

Deadlifts
146 1x3
155 1x2
159 1x2
164 2x2
109 1x10

The slowest rep of them all was the second @ 159. I wasn't back far enough and it started to get away from me.

Dips
20,18,18

Wide Grip Pulldowns
180 ish I think. 1x8, 1x6

DamienH

Press
73 5x5

Surprisingly easy actually. No grinder reps at all. I'm dreading 5x6 a little bit less now!

Front Squats
Worked up to 84kg

DB Shrugs
41kg DBs
2x12; pause at the top.

(PC + 2 C&P + Snatch + 3 Front squats) 5 sets, minute rest between each set. Done with 44kg.

DamienH

Press
73 5x2

Front Squats
86kg for a triple

Chins 5x4

Incline Curls
22.5 Dbs, 2x8

DamienH

Deads
145 x3
155 x2
164 x2
173 3x1

Missed the last single at 173; I didn't keep it close into my shins. I'll go for a straight max next week. 184 should be doable, 200 would be a delight.

Lat Pull
84 1x6
73 1x9

Snatch Practice.

Weight afterwards was around 98kg.

DamienH

Just tried some handstand pushups against a wall. I'm about an inch and a half away from full range.

DamienH

Press
73kg
5x6
Suprisingly easy, I felt like I had a good few more in me.

Front Squat
89kg for a triple

Hang Cleans
84 two singles

Handstand Pushups
Must have done about 7 of these in total , a couple of sets of two. Still missing out on that last inch of rom, it should come pretty soon I think.

TGUs with 16kg DB
29 in 5 minutes
Wasn't really trying to rush, just getting them done. I think I'll use this as a finisher now on fridays. Changed hand every rep

DamienH

Weight this morning was 100.5kg. I'm watching what I eat a little bit more so I'm happy with it creeping down a pound or two a week. If I could shave off 4 kilos of fat I'd be delighted.

DamienH

Press
73kg 5x2

Front Squats
91kg for a triple

Chins
4,3,2,1

fooled around with handstand

DamienH

Deads
Worked up to a single at 187kg, which is a PB.
It's a pretty shallow victory though, it's still a pretty low number It's a step in the right direction though. Tried 194 afterwards but it stalled at about mid shin. Still have 15kg to go to get that double bodyweight deadlift. At least I've stopped bouncing them now!

Handstand Pushups
8 partials, still can't get that elusive last inch. I'm getting a little bit closer though, shouldn't take long more.

DamienH

Press
82kg
3x2

Front squat
93kg for a triple

Got it done in 30 mins. Presses felt very good. I took about 1.5 mins rest between each set, still went up fine. Squats should have another 15/20 in them at least.

DamienH

Came back from work and went for a handstand pushup. Managed to get it this time, kisses the floor. I've got one now, bring on 10

DamienH

Complex
Row
Clean
Squat with bag on right shoulder
Military Press
Squat with bad on left shoulder
Stiff leg deads

10-9-8-7-6 in ten minutes, finished the 6sixth set with 9:48 on the clock. I'll give it another go during the week, but without the ten minute cap. All done with my 33kg sandbag at home.

DamienH

Press
73kg 5x2

Front Squat
95kg 1x3

Chins
8x2

Leg Raises
3x8

Windmills
25,30,34
All done for 8 reps each side

Farmer's Walk
42kg barbell each hand
5 lengths

Forgot the 3 sets of 20 good mornings using my green band. came home and they're on 70sbig today too, coincidence! I read about them in an eboook on elitefts http://www.elitefts.com/documents/seminar.pdf

DamienH

Deadlifts
127.5 1x10

SLDL
62kg 3x10
Easy

Barbell Rows
55kg 3x8
All done nice and slow

Back extensions
2x15 11kg

Side Bends
39kg DB 3x8

Knee Raise Holds
3x10sec

Waiter walk with 40kg barbell in one hand
3 lengths with each hand 3(1)

One handed farmer's
3 lengths 3(1)

40kg held at lockout
5 lengths 1(1)

DamienH

Press
82kg
3x3
These felt very good, a fourth would have been there.

Front Squat
98kg 1x3

Hanging leg raises (to 90deg)
8,6,6,8

Chins
8x2

Curls
45kg ezbar 3x8

DamienH

Clean and Press
5x2 73kg

Front Squats
100kg for a triple

Chins
10x2

In and out in forty minutes, bit of a rush

DamienH

Deadlifts
130 1x8

SLDL
66kg 1x10
70kg 2x10

Rows
135 3x8

Leg Raises
3x8

Waiter's walk with 41kg DB
20 lengths broken up into doubles with each hand

Farmers Walk with 41kg DB
4 lengths, each arm

Rack walk with 41kg DB
A straight set of 7 lengths each arm

Felt tough enough, I got to the gym around 11pm because of work.

DamienH

Press
87kg
3x1
Failed the second rep , it wasn't in the groove and just got away from me. Felt good though. Next friday I'll go for a PB.

Front squats
102 for a triple. Nice to get bodyweight. I think I'll change to 3,2,1 for a while next.

Chins
10x2

DamienH

Forgot to log monday


Wednesday
Deads
134kg for a set of 8

SLDL
70kg 5x10

Rows
60 2x8
57 3x8

Leg raise with hip raise
15,15,10,10,5,5

Different kinds of carries

DamienH

**** day today, still stuck on 91kg for the press. I've learned a couple of things though.

1. I need to press heavier more often. The last progression I used was a bench programme. I need to get used to having +90% weights above my head for singles and doubles. It's all well and good repping 70-80 but if I want to press heavy, I've got to nail down form at heavy weights.

2. Linear progression has to be changed up for a while. It was working before but doesn't seem to be anymore.

3. Assistance work needs more volume.

I've been reading the westside for confused bastards thread and Ive been thining of giving it a go. Got an ebook from elitefts aswell about it and it seems to be making sense. I've got to sit down over the weekend and work out some lifts.

GASMANN

id be interested to see how that goes for you, 91@100 bw - im envious, i also can rep away in the 80-90% range but really fall down on singles close to max. if what you try works i might steal it.

DamienH

I'm fairly sure the singles will work, they'll be a nice change from reps anyway.

Front Squat
111,114,116,118

Good Mornings
3x12 44kg

Lunges
23kg 3x8

Ab 5x10
Ab Wheel 3x8

I ****ing hate lunges.

DamienH

Floor Press off pins
111, 120, 118, 111
It takes a while to get the bar moving off the pins. 120 is an ok start though.

Barbell Rows
61kg 3x10

Face Pulls
4x15

Diamond Pushups
5x10

Leg Raises 10,8,8
Planks 2x1 minute
Weighted sit-ups (decline bench)
3x6 with 20kg

DamienH

RDLs
102 3x10

Split Squats
3x10 30kg

Hypers
3x15 20kg

Chins 6x3

Side Bends 34kg dbs, 4x15
Crunch full stack 3x8

DamienH

2 DB Presses
27kg DBs
3x8

Dips
3x10
Horizontal Rows, feet on a bench
3x10

DB Shrugs with 45kg DBs
3x10
Curls 30kg
3x10

Lying leg raises 5x15
Russian twists 3x10
Ab wheel 3x8

DamienH

Front Squats
111, 114, 120PR , 109

120 went up nicely. I'll save the extra couple of kgs for next week

Good Mornings
50
3x12

Lunges
23kg Dbs
3x10
Ugh, lunges

Waiter Walks
5x2 lengths with 23kg dumbells
Knees to elbows (ish)
3x10