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300 Pound Club! Possibly maybe, probably not (for deadlift).

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  • Registered Users Posts: 5,479 ✭✭✭caviardreams


    Can I just say I am always in total awe of the volume you do *every* single session.

    Today I did squats and deads and a couple of very light shoulder health bits and almost went for a nap on the gym floor. That would be a warm up for you :D:D


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    I think the volume isn't that great because it includes all the warm-up sets and some exercises push it quite high quite easily, e.g. barbell hip thrusts - many reps with the barbell towards 100kg x12x4 - tons here already and it's only a warm up...

    Monday's medium-pull wkt, very uneventful:

    Monday 23rd July 2018, Total Volume: 19,600 kgs

    ** Deadlift **
    - 40.0 kgs x 10 reps
    - 50.0 kgs x 10 reps
    - 70.0 kgs x 8 reps
    - 90.0 kgs x 6 reps
    - 100.0 kgs x 6 reps
    - 105.0 kgs x 6 reps x4

    ** Lat Pulldown **
    - 50.0 kgs x 10 reps [Reverse grip] x2
    - 52.5 kgs x 10 reps x2

    ** Cable Row Standing One-Arm **
    - 12.5 kgs x 12 reps
    - 15.0 kgs x 10 reps x4

    ** Reverse Hyperextention **
    - 20.0 kgs x 14 reps
    - 30.0 kgs x 14 reps x4

    ** Cable Face Pull **
    - 15.0 kgs x 14 reps x4

    ** Deadlift Trap Bar **
    - 71.0 kgs x 12 reps
    - 91.0 kgs x 12 reps [PR] [Reps] x4

    ** Cable Standing Abduction **
    - 7.5 kgs x 16 reps x3

    ** Glute-Ham Raise **
    - 12 reps x2
    - 5.0 kgs x 10 reps x2

    ** Calf Raise Machine Standing **
    - 40.0 kgs x 20 reps x4

    Fitnotesvolume.png


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    I also want to share my today's heavy-push workout or fkup, I'm so annoyed!

    FitNotes Workout - Wednesday 25th July 2018, Total Volume: 13,786.5 kgs

    ** Barbell Glute Bridge **
    - 50.0 kgs x 16 reps
    - 70.0 kgs x 14 reps
    - 90.0 kgs x 14 reps x3

    ** Flat Barbell Bench Press **
    - 28.0 kgs x 10 reps
    - 38.0 kgs x 8 reps
    - 43.0 kgs x 6 reps
    - 48.0 kgs x 4 reps
    - 53.0 kgs x 2 reps
    - 58.0 kgs x 1 rep
    - 63.0 kgs x 1 rep [PR] [Weight +1.5kg]
    - 58.0 kgs x 3 reps x4
    - 55.5 kgs x 4 reps x2
    - 53.0 kgs x 6 reps

    ** Barbell Squat **
    - 40.0 kgs x 10 reps
    - 50.0 kgs x 8 reps
    - 60.0 kgs x 6 reps
    - 65.0 kgs x 4 reps
    - 70.0 kgs x 3 reps
    - 72.5 kgs x 3 reps [Cramps cramps cramps?]
    - 72.5 kgs x 0 reps [Nope, not cramps. Abort the mission.]

    ** Landmine Press **
    - 30.0 kgs x 12 reps [Bar plus 10]
    - 32.5 kgs x 12 reps x4

    ** Strive Incline Bench Press Unilateral **
    - 25.0 kgs x 12 reps
    - 30.0 kgs x 12 reps x4

    I decided to tackle my bench PR today and it went fab - I benched my own BW, yippeee!!! But I didn't get to stay on my high horse for too long - 10mins later my left quad was shot and I was left limping home. I hate my legs, they're useless, especially the left one which still has the hamstring issue! I'm so angrrrry!!!!
    I'm thinking now how and why that happened :( It could be that I don't squat heavy often enough, every 9-10th day as per my routine, that's once in two weeks, maybe I should change some things around.


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    Well done on the PB! How come 63 and not 62.5?


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Thin bar 40lb or 18kg.


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  • Registered Users Posts: 5,479 ✭✭✭caviardreams


    Well if it's 40lb, that's 18.14kg so I'd be counting that extra .14 if I were you :D


    I have never seen an 18kg bar before, is it easy to tell apart from the others? I am now paranoid that I have been using 18kg bars all along and all my lifts are 2kg less than I thought :(


    Gratz on the BW bench, I am practically at that myself now (if I lost like 50kg :D)


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Congrats on the bench what a milestone!


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Thanks, blue, it only took me 2.5years to get there :D:D
    <...>
    I have never seen an 18kg bar before, is it easy to tell apart from the others? <...>
    18kg bars are thinner than the 20kg ones, the difference is obvious, no way you could miss that. I prefer the thinner bar because it easier on your grip, esp if your fingers are short and stumpy.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    I still remwmber my first BW bench. Well, i was 0.8kg heavier than what i lifted but =INT(bw) said it was a bw bench.

    Was buzzin'.

    Congrats!


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    j@utis wrote: »
    Thanks, blue, it only took me 2.5years to get there :D:D


    18kg bars are thinner than the 20kg ones, the difference is obvious, no way you could miss that. I prefer the thinner bar because it easier on your grip, esp if your fingers are short and stumpy.

    i've been at it longer and i have a while yet to go :D:D


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  • Registered Users Posts: 3,064 ✭✭✭j@utis


    =INT(bw) lol, me too, I only weight 63kg early in the morning, just out the bed, after wee-wee, before I start EATING :D
    bluewolf wrote: »
    i've been at it longer and i have a while yet to go :D:D
    You might want to try caviardreams approach :D

    Today's "heavy-pull" workout. I didn't injure myself more, so it went ok in that sense... I didn't dare to tackle 117.5kg DLs today, my left thigh is still sore and it'll be sore forever!

    FitNotes Workout - Sunday 29th July 2018, Total Volume: 9,530 kgs

    ** Deadlift **
    - 40.0 kgs x 10 reps [Plan 117.5kg 3x8]
    - 50.0 kgs x 8 reps
    - 60.0 kgs x 6 reps
    - 70.0 kgs x 6 reps
    - 90.0 kgs x 4 reps
    - 110.0 kgs x 3 reps
    - 115.0 kgs x 3 reps x8

    ** Pull Up **
    - 10 reps [Parallel grip]
    - 6 reps
    - 5 reps x3

    ** Dumbbell Row **
    - 20.0 kgs x 12 reps
    - 25.0 kgs x 8 reps
    - 25.0 kgs x 8 reps
    - 25.0 kgs x 8 reps [Fck this]
    - 17.5 kgs x 18 reps [Let's go for pump instead]
    - 17.5 kgs x 16 reps
    - 17.5 kgs x 14 reps

    ** Lying Leg Curl Machine Unilateral **
    - 20.0 kgs x 12 reps x3
    - 17.5 kgs x 18 reps [Pump too]
    - 17.5 kgs x 16 reps
    - 17.5 kgs x 14 reps

    ** Side Lying Hip Raise **
    - 10.0 kgs x 18 reps
    - 15.0 kgs x 18 reps x4

    ** HIIT (Sled Push) **
    - x meters - 10:00mins [+battle ropes in between]

    1:25hrs 576kcal 126bpm avg.


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Earlier today, loadsa supah sets and that's all.

    FitNotes Workout - Wednesday 1st August 2018, Total Volume: 16,486 kgs, "medium-pull" wkt

    ** Deadlift **
    - 50.0 kgs x 10 reps [Plan 105kg 6x5]
    - 70.0 kgs x 8 reps
    - 80.0 kgs x 6 reps
    - 90.0 kgs x 6 reps
    - 105.0 kgs x 6 reps x5
    SS
    ** Standing One-Arm Cable Row ** - 15.0 kgs x 12 reps x4

    ** Deadlift Trap Bar **
    - 51.0 kgs x 10 reps [Bottom handles]
    - 71.0 kgs x 10 reps x5

    ** Lat Pulldown ** - 49.0 kgs x 12 reps x4
    SS
    ** Reverse Hyperextention **
    - 20.0 kgs x 20 reps [PR Reps]
    - 25.0 kgs x 16 reps x4

    ** Cable Face Pull ** - 15.0 kgs x 14 reps x4
    SS
    ** Abs Lying Leg Raise ** - 25 reps [All the way to the ceiling] x4

    ** Single Leg RDL Dumbbell ** - 20.0 kgs x 12 reps x3
    SS
    ** Barbell Curl ** - 16.5 kgs x 12 reps [EZ bar] x3


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    I just can't sleep :( gainz killer.

    Yesterday morning...
    FitNotes Workout - Saturday 4th August 2018, Total Volume: 17,969 kgs, "light-pull" wkt

    ** Deadlift Trap Bar **
    - 51.0 kgs x 12 reps [Stuck with the trap bar these days, left thigh is still acting up]
    - 71.0 kgs x 12 reps
    - 81.0 kgs x 10 reps x4
    SS
    ** Barbell Row **
    - 28.0 kgs x 12 reps [Straight bar ouch]
    - 38.0 kgs x 10 reps
    - 43.0 kgs x 10 reps
    - 45.5 kgs x 8 reps x4

    ** Deadlift **
    - 48.0 kgs x 10 reps [Plan 92kg 10x4]
    - 78.0 kgs x 10 reps
    - 95.5 kgs x 6 reps [Too ambitious... taking those 2.5kg off]
    - 93.0 kgs x 10 reps [Kicked the shoes off too, much better!!] x4
    SS
    ** Lat Pulldown **
    - 45.0 kgs x 12 reps [Reversed grip]
    - 52.5 kgs x 10 reps x4

    ** Hyperextentions ** - 30.0 kgs x 12 reps x4

    ** Cable Standing Abduction ** - 6.25 kgs x 16 reps x4
    SS
    ** Cable Biceps Curl **
    - 10.0 kgs x 14 reps [Rope att] x2
    - 12.5 kgs x 14 reps [PR! yet another biceps curl PR, I'm delighted]


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Yesterday morning I busted my back again! that's 2nd time in 6weeks! It was completely my fault this time - I didn't feel like lifting, didn't focus properly, did some stupid things and there I have it.
    It's getting better, one extra day-off the gym and I'll be fine except the left thigh issues, that now moved to the front of the thigh, I don't know what's going there but squats are out for time being...
    It's not going as planned, I'm thinking maybe I should switch to more bodybuilding type workouts for a while because I'm not handling this very well. (:very very sad face)

    FitNotes Workout - Tuesday 7th August 2018, Total Volume: 5,840 kgs, "heavy-pull" wkt

    ** Deadlift **
    - 40.0 kgs x 12 reps
    - 50.0 kgs x 10 reps
    - 60.0 kgs x 8 reps
    - 80.0 kgs x 6 reps
    - 100.0 kgs x 4 reps
    - 110.0 kgs x 1 rep
    - 120.0 kgs x 1 rep
    - 130.0 kgs x 1 rep [ouch! biggest mistake to take 10kg jumps so close to max]

    ** Pull Up ** - 5 reps x5

    ** Dumbbell Row ** - 20.0 kgs x 12 reps x4

    ** Lying Leg Curl Machine Unilateral **
    - 15.0 kgs x 14 reps
    - 20.0 kgs x 12 reps x4

    ** Side Lying Hip Raise ** - 10.0 kgs x 20 reps x4

    ** Elliptical Trainer ** - 620.0 m - 15:05

    I continued with my workout after feeling that twitch in my back, it was very mild, I didn't think much of it but later in the day, when I cooled down, my back got locked up all proper... So annoyed with myself, why I always have to learn the hardest way... I should've done some cardio instead leaving this workout for the following day.


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Hi there! I'm still here but I'm forced to abandon my 300lb quest for while or for good, but probably not, because I stubborn, stupidly stubborn.
    I've decided to try to bring my left leg up to the same strength level as my right. I think the muscle imbalance is getting too great there and it's dragging my left hip and my back down with it.
    I usually never use leg extensions machine in the gym because I don't rate it well (knees destroyer) but when I tried it last week I was unpleasantly surprised how much my left quad is weaker than my right. I could do something like 14reps with left leg and 20+ with my right with the same weight... When I squat or even deadlift I feel myself relying on the right side and more power coming through it, it's weird but it's subconscious and I can't do anything about. It's that muscle-mind connection that's broken here.
    I know they say "keep squatting etc and the weaker side should catch up with the stronger side" but in my case it's opposite - the strength gap is just getting bigger and bigger, and I'm plagued with these weird injuries because of it.

    Now I'm trying to figure out the best way how to even those legs out and trick my mind to make them both work equally. Unilateral exercises don't feel right because of the balance issues and the movement itself feels different for each leg (mind games). So, I'm left with leg press and leg extensions and some squat variations where the weight is low down, eg hex bar sq or dumbbell sq. Good luck for me :( And see yas later.

    The END.


  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    Step ups onto a 'high box', i.e. your knee shouldn't be lower than hip when your foot is on the box. You'll see the stability of the hips in either side relative to each other on those. You'll only need small DBs on it anyway. Are split squats or lunges doable?


  • Registered Users Posts: 17,539 ✭✭✭✭Mr. CooL ICE


    j@utis wrote: »
    Unilateral exercises don't feel right because of the balance issues and the movement itself feels different for each leg (mind games).
    I suck at unilateral leg exercises. The sensation and fear of falling to the side is too much. I've given them a try in the past but given up after a week or two and switched back to some form of squatting. But recently, I've become determined to do some sort of unilateral movement and not totally suck at it and that exercise is bulgarian split squats with one dumbbell. I'm only three weeks into doing them and still suck at them, but have gotten far better less crap at them.

    Try setting up in front of something you can grab for support, like a spare rack (I use the seal row bench). Hold the dumbbell on the forward foot side and have your other hand near the rack and give it a try.


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Step ups onto a 'high box', i.e. your knee shouldn't be lower than hip when your foot is on the box. You'll see the stability of the hips in either side relative to each other on those. You'll only need small DBs on it anyway. Are split squats or lunges doable?

    SSQs and lunges (except the walking lunges where my mind thinks "we're doing walking") don't feel the same for both legs: I can do them without much trouble on the right leg but on the left they don't feel like natural movement - my left leg does zig-zags and I have to think about every stage like it's separate movement: straightening the knee, hip etc, it just doesn't feel right in general.
    Also when I do unilateral exercises for my glutes, I can flex my right butt-cheek but not the left, like it's not connected to my brain :o

    I'm thinking of employing Smith's machine for most of unilateral leg work, also will do leg-press and leg extensions for each leg separately, and will do an extra set for the left leg.

    DSVC: Bulgarian split squat is my most hated exercise ever! But I used to do them with 17.5kg dumbbells in each arm, until I injured myself... but that's no surprise here.


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Can you get a trainer or something to help


  • Registered Users Posts: 5,479 ✭✭✭caviardreams


    I would have suggested BSS but you have been doing that already... did you notice much difference between legs when you did them?


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  • Registered Users Posts: 24,587 ✭✭✭✭Alf Veedersane


    j@utis wrote: »
    SSQs and lunges (except the walking lunges where my mind thinks "we're doing walking") don't feel the same for both legs: I can do them without much trouble on the right leg but on the left they don't feel like natural movement - my left leg does zig-zags and I have to think about every stage like it's separate movement: straightening the knee, hip etc, it just doesn't feel right in general

    Which is probably why you need to do them...


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    bluewolf wrote: »
    Can you get a trainer or something to help
    I think physio or sports massage type of person would be more beneficial but they all cost crazy money that I don't have or don't want to spend :(

    So the plan for the next month is:

    1. To train legs separately or more often (Push-Pull routine splits leg training into two), I'm switching to PPL routine but will add more "L" => PLPLPL with some offs here and there, of course;
    2. Concentrate on single-leg exercises;
    3. Start the exercise with the weaker left leg and let that leg dictate the number of reps;
    4. Extra set for left leg quad (difference in left-right hamstrings strength is negligible comparing to quads);
    5. HB Squat and DL once a week that I don't detrain completely.


    I'll give this a month and see if it makes a difference. You know they say "It's only over when you stop trying", so I'll keep trying.
    Thanks for everyone's input, you've been great! See you in a month. Auf Wiedersehen!!! (couldn't resist)


  • Registered Users Posts: 5,479 ✭✭✭caviardreams


    Jaysus, legs 3 times a week. Rather you than me :D:D


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    :D Nah, my leg workout is nowhere close to the ones you see on instagram where a woman is sounding like she's about to give birth on the leg extensions machine.


  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    j@utis wrote: »
    I think physio or sports massage type of person would be more beneficial but they all cost crazy money that I don't have or don't want to spend :(

    I was thinking an actual trainer just for a session to point out things you may not know or be aware you're doing. I personally wouldn't have known half of what i was doing wrong even though i thought about it a lot.
    It sounds like you have a plan though :cool:


  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Yeah, real trainer might help but we don't have power lifting trainers in our gym and I'm not that desperate - no real plans to compete...
    I filmed myself earlier in the gym today, and my squat is not only a good morning squat but I have a hip shift too, lovely! https://youtu.be/hQ85kswBOOA


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979




  • Registered Users Posts: 3,064 ✭✭✭j@utis


    Thanks Dtp1979, I've watched that video many times, it looks easy in theory but much harder to do in practice.


  • Registered Users Posts: 12,785 ✭✭✭✭Dtp1979


    j@utis wrote: »
    Thanks Dtp1979, I've watched that video many times, it looks easy in theory but much harder to do in practice.

    Sorry only saw your reply there now.
    Might be no harm to book in a session with a good pt with a powerlifting background


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  • Registered Users Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Dtp1979 wrote: »
    Sorry only saw your reply there now.
    Might be no harm to book in a session with a good pt with a powerlifting background

    stealing all our ideas!


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