Push, Pull, Squat

Inspector Coptoor · 25-11-2009 12:01AM

cardio,shoot me wrote: »

jesus thats kick ass! , must have been some serious pointers to get a pb in bench after deadlift and squat :P

cheers, yeah, was being roared on and it helped. 7th rep was an unreal grinder

brianthebard · 25-11-2009 12:11AM

Liam Henners257 wrote: »

i was in from 12.30 - 14.30.

Was one of ye wearing a camo style tee shirt? and was the other quite yoked? I might have seen ye.

Inspector Coptoor · 25-11-2009 01:29AM

brianthebard wrote: »

Was one of ye wearing a camo style tee shirt? and was the other quite yoked? I might have seen ye.

yeah, i was in the camo t shirt.

hoe do you find GCG?

itsallaboutheL · 25-11-2009 01:35AM

Liam Henners257 wrote: »

yeah, i was in the camo t shirt.

hoe do you find GCG?

Jesus brian... hairy , Smelly and a Hoe... hasn't been a good few days...:P

Inspector Coptoor · 25-11-2009 01:48AM

now i remember Brian.
long dark hair and a beard, yeah?

brianthebard · 25-11-2009 01:58AM

itsallaboutheL wrote: »

Jesus brian... hairy , Smelly and a Hoe... hasn't been a good few days...:P

Quiet you! :P at least my back is working....kind of.

Liam Henners257 wrote: »

now i remember Brian.
long dark hair and a beard, yeah?

Yeah that's right, although its more stubble than beard atm. Let me know next time you're going to be up, I can provide a spot if nothing else.

Re: GCG, I like it. There's a decent equipment set up and its not too busy, although its sort of cramped. So far haven't had any problems though, and its great having a proper squat and power rack, plus loads of other good things. Today was pretty busy for a tuesday (you must not have been the only one off for the day! :pac: ) but generally mornings and early afternoons are pretty quiet which I like. dunno what else to say really

Inspector Coptoor · 25-11-2009 02:04AM

brianthebard wrote: »

I can provide a spot if nothing else.

will do. could be next thursday if there's another day of striking!

brianthebard · 25-11-2009 02:08AM

lol. oh you crazy public sector workers.... :pac:

Inspector Coptoor · 27-11-2009 09:20PM

tested 1rms in bench, deadlift and overhead press today

bench:
20kg -10
40kg - 8
60kg - 5
80kg - 3
100kg - 1 (video to follow)

115kg - 1 PB (uneven extension, horrible rep but got it, video to follow)

120kg - fail

Overhead press
20kg - 10
40kg - 5
60kg - 3
70kg - 1

75kg - 1 PB (video to follow)

80kg - 1 PB (video to follow)

Deadlift
60kg - 10
120kg - 5
160kg - 1 (video to follow)
200kg - 1 (video to follow)

220kg - fail

210kg - 1 PB (video to follow, not pretty but i got it up)

since starting the 5/3/1 my 1rms in these lifts have improved by
15kg in the bench
15kg in the overhead press
30kg in the deadlift

happy with this progress especially the deadlift as i dont use a belt.
testing squat tomorrow
looking to hit 170kg

Inspector Coptoor · 28-11-2009 02:19AM

some videos of today

Music is well dodge in all videos coz i forgot my i-pod and that;s whatever was on the radio.
first 4 plates on the bar are 25kg plates in the deadlift videos

70kg OH Press
http://www.youtube.com/watch?v=5RuLPZhAJ48

75kg OH Press
http://www.youtube.com/watch?v=ZYndg7KJHH0

80kg OH Press
http://www.youtube.com/watch?v=fYEDipLNXDA

100kg Bench Press
http://www.youtube.com/watch?v=Jdp1ZZrEgzQ

115kg Bench Press

not pretty but ill take it!

160kg deadlift
http://www.youtube.com/watch?v=fH78340rsNk

200kg deadlift
http://www.youtube.com/watch?v=Z2f1BXj9WnI

210kg deadlift
http://www.youtube.com/watch?v=aOyozs_DG9E
again, not pretty but it'll get better i guess

i dont wear a belt for squats or deads.
I use wrist wraps for heavy benching and OH pressing.

I know the 115kg bench and the 100kg bench werent paused.
does uneven bar extension also count as a no lift in the single lifts?

would the 210kg deadlift pass in competition or would that be seen as hitching?

thanks to any who take the time to view the videos and reply with answers to my questions.

itsallaboutheL · 28-11-2009 02:26AM

Liam Henners257 wrote: »

some videos of today

Music is well dodge in all videos coz i forgot my i-pod and that;s whatever was on the radio.
first 4 plates on the bar are 25kg plates in the deadlift videos

70kg OH Press
https://www.youtube.com/watch?v=5RuLPZhAJ48

75kg OH Press
https://www.youtube.com/watch?v=ZYndg7KJHH0

80kg OH Press
https://www.youtube.com/watch?v=fYEDipLNXDA

100kg Bench Press
https://www.youtube.com/watch?v=Jdp1ZZrEgzQ

115kg Bench Press

not pretty but ill take it!

160kg deadlift
https://www.youtube.com/watch?v=rQ5cmOcx2Jo

200kg deadlift
https://www.youtube.com/watch?v=Z2f1BXj9WnI

210kg deadlift
https://www.youtube.com/watch?v=aOyozs_DG9E

again, not pretty but it'll get better i guess

i dont wear a belt for squats or deads.
I use wrist wraps for heavy benching and OH pressing.

I know the 115kg bench and the 100kg bench werent paused.
does uneven bar extension also count as a no lift in the single lifts?

would the 210kg deadlift pass in competition or would that be seen as hitching?

thanks to any who take the time to view the videos and reply with answers to my questions.

fixed

itsallaboutheL · 28-11-2009 02:30AM

I think the bench drops on your right side as opposed to being an uneven lift.

That 210kg dead lift is dodge!!

Nice OH pressing tho looks strong

Inspector Coptoor · 28-11-2009 02:36AM

itsallaboutheL wrote: »

I think the bench drops on your right side as opposed to being an uneven lift.

yeah, my right side is a good but weaker as the weight gets heavier

itsallaboutheL wrote: »

That 210kg dead lift is dodge!!

it sure is but i wasnt gonna let it go after missing the 220kg

itsallaboutheL · 28-11-2009 02:39AM

You really need to sort out that imbalance....

Inspector Coptoor · 28-11-2009 02:43AM

itsallaboutheL wrote: »

You really need to sort out that imbalance....

suggestions as to how are very welcome

itsallaboutheL · 28-11-2009 02:45AM

Dumbells Dumbells Dumbells...:)

Have you noticed any upper back imbalances?

Parsley · 28-11-2009 02:50AM

itsallaboutheL wrote: »

I think the bench drops on your right side as opposed to being an uneven lift.

That 210kg dead lift is dodge!!

Nice OH pressing tho looks strong

Think the bench was ok. From what i see the right hand stick, the left hand continues up and the right side looks like it's dropping... but i'm pretty sure the right hand stays the same height off the chest.

+1 on the DL being dodge though.

Good work overall, specially the OH pressing. Good progress!

jayoo · 28-11-2009 04:45AM

Single arm dumbell floor presses are a great excercise, i love them, start the reps with ur elbow tucked close to the body (harder) and as u tire move it out to the normal position u wud use for dumbbell benching as this will make it a small bit easier.

Inspector Coptoor · 28-11-2009 11:07AM

itsallaboutheL wrote: »

Dumbells Dumbells Dumbells...:)

Have you noticed any upper back imbalances?

when i go heavy on One Armed Rows, i can nearly always knock out a rep or two more on the left side.

BossArky · 28-11-2009 01:35PM

Good work on the overhead press.

I'm more concerned about the back rounding on the deadlift. Are you starting off with legs too straight? Looks like the bar is a bit too far from the shins as you start?

Also, wouldn't it be safer to have the camera set up on something so that the fellow holding it can actually spot you on your max attempts?

Are you training in a garage or a gym?

Inspector Coptoor · 28-11-2009 03:07PM

BossArky wrote: »

Good work on the overhead press.

thanks

BossArky wrote: »

I'm more concerned about the back rounding on the deadlift. Are you starting off with legs too straight? Looks like the bar is a bit too far from the shins as you start?

your back is ALWAYS gonna round on a real max effort so im not too concerned about it.
I take the point about the bar placement tho.
Legs are straight to try and avoid contact with my knees on the way up which still happened and thats what caused the bit of hitching.

BossArky wrote: »

Also, wouldn't it be safer to have the camera set up on something so that the fellow holding it can actually spot you on your max attempts?

yes, it would be safer but i thought i was definitely gonna get the 115kg and i wanted a video of it.

he spotted me on 120kg bench which i failed

BossArky wrote: »

Are you training in a garage or a gym?

both
garage in the videos

Inspector Coptoor · 28-11-2009 03:19PM

1rm Squat day

60kg - 10
80kg - 5
100kg - 5
120kg - 3
140kg - 1

160kg - 1 PB
170kg - 1 PB

100kg - 5 x 5

BW chin ups
3 x 4

BW pull ups
3 x 3

Overall I'm happy with what i got this weekend.
that was a 20kg PB in the squat.
I know there's still a lot of work to do but im going in the right direction.
i have a BW bench for the first time.
I;m almost at 1.5 x BW squat and getting close to 2 x BW deadlift

i'll get 2 more cycles of 5/3/1 in before single lifts and will make sure to run the deload week into the single lifts

podge57 · 28-11-2009 05:01PM

good job on the squat pr. Im awful at critiquing peoples lifts, but it looks as if your abs just give out at the bottom, hence the falling forward.

With the deadlift, at the start it looked like you could have got it without hitching, it was pretty quick, but when you got to knee level, it looks like you didnt give it a chance and hitched automatically?

Overhead was rock solid

Inspector Coptoor · 28-11-2009 05:48PM

podge57 wrote: »

good job on the squat pr. Im awful at critiquing peoples lifts, but it looks as if your abs just give out at the bottom, hence the falling forward.

With the deadlift, at the start it looked like you could have got it without hitching, it was pretty quick, but when you got to knee level, it looks like you didnt give it a chance and hitched automatically?

Overhead was rock solid

yeah, might do some more abdominal work to address that but i think its more to do with my high bar placement and that i find it hard to keep a big chest when coming out of the hole.

i think i definitely have the strength to get 210 without the hitch, that said, there is no downward movement in it, my knees got in the way so need to pull faster, with higher hips to keep my knees out of the way.

thanks for the input

jayoo · 28-11-2009 05:55PM

:eek:DAMN every session your smashing PBs. Its crazy, but in a good way:)

and cool garage gym set up

cardio,shoot me · 28-11-2009 08:16PM

i cant really tell in the 170 video but in the 140kg squat you appear to be butt winking, not too sure tho

jayoo · 29-11-2009 04:39PM

Butt winking

Gay flirting has just reached a whole new level:D

cardio,shoot me · 29-11-2009 07:49PM

google it you cretin :P

Inspector Coptoor · 30-11-2009 11:13PM

5/3/1 Cycle 6 working off new maxes after retest at weekend.

8 mins on stationary bike at level 10 at 95rpm to get the heart going and muscles warmed up

Week 1 Bench
Bench Max is 115kg
90% of bench is 102.5kg

65%: 67.5kg - 5
75%: 77.5kg - 5
85%: 87.5kg - 12 PB by 1 rep

DB Bench Press
22kg DBs - 10
34kg DBs - 4 x 10
(no bigger DBs in the gym)

DB Rows
22kg DBs - 15
34kf DBs - 4 x 15

supersetted with
mini band face pulls
5 x 10

lots of mini band pull aparts in front of the chest and behind the back. about 10 sets of 10 in all.

HUGE amount of stretching of hip flexers, groins, hamstrings and shoulders.

Inspector Coptoor · 01-12-2009 09:45PM

5/3/1 Cycle 6 Week 1 (5 day) Squat
1rm: 170kg
90%: 152.5kg

Warm up
5 mins on stepper on level 10
5 mins on stationary bike at level 10 at 95rpm

Front Squat
20kg - 10
40kg - 3 x 5 (waiting for rack)

Back Squat
60kg - 5
80kg - 5

work sets
65% - 100kg - 5
75% - 115kg - 5
85% - 130kg - 9 PB by one rep

BB lunges
20kg - 8 per leg
30kg - 4 x 8 per leg

lying leg curls using red band
5 x 12 per leg

Single leg leg press
30kg - 5 x 10 per leg

s/s with
leg press
85kg - 5 x 12 per leg

lots of stretching of quads, hams, hip flexors working on flexibility

Comments:
was happy with the 9 @ 130kg.
form wasn;t hectic for the last 4 reps but felt strong.
no lifting tomorrow.
deadlift thurs and overhead press on friday