Traps and Tricks and Such

dartstothesea · 09-12-2010 8:39pm

After going 6 days without training due to going to a BJJ class in a sub-zero gym without adequate clothing and getting some kind of illness for the last 3 days as a result. Still sick (slight temperature/cough/cold buzz) but had to go back today regardless.

~300mg caffeine

Warm ups

Squat
4 warm up sets
142.5kg x 5
142.5kg x 5
142.5kg x 5
142.5kg x 5
142.5kg x 5

May have done 6 on the last two sets, dunno. I barely made it up out of the very last rep, the plates had slid out a few inches on one side of the bar and I ended swaying way over on one side as I was coming up. Saved it and racked it okay though.

This was a drop back down in weight and maybe didn't feel as easy as it should have. I haven't really been eating enough in the last few days of feeling sick.
However form felt great and I got nicely well below parallel on everything so I'll (probably have to) just keep that up and build back up from 142.5kg.

OH Press
I found out afterward one of my 1.25 kg plates was in fact a 2.5kg... Lifted an unevenly loaded bar but still happy I lifted more than I initially though!

58.75kg x 5
58.75kg x 5
58.75kg x 5
58.75kg x 5
58.75kg x 5

Elbows feel grand now. I've sorted out the bar position problems on squats. Thanks for the advice again on that.

Deadlift
I knew this is where feeling sick would be most a factor. Bit more faint feeling than usual right after the set :pac:
Had to drop back weight a little on this and all though.

165kg x 5

Chin ups
5
4
3
2
1

Probably the least ****e I've ever performed so far at these. Must have lost weight... :S

Ab stuff

Calf extension stuff

dartstothesea · 13-12-2010 3:07am

Very tired, will be brief.

Squat 145kg 5 x 5
Bench 80kg 5 x 5
Pendlays 57.5kg 5 x 5
Dips 3, 2, 1, 1
Ab stuff
Calf ext stuff
Treadmill incline interval stuff

dartstothesea · 15-12-2010 9:01pm

No caffeine today. Need a re-up.

Warm up

Squat
4 warm up sets

145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5

I know, I know. Still haven't upped it from 145. But today I finally got the mad depth I've been yearning for. It was tough and it was a bit messy though. Progressing now and keeping **** deep will not be easy.

OH Press
2 x warm up

60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Lower back felt awfully loaded. Got the reps bashed out though. Yuss.

Deadlift
60kg x 3 warm up
167.5kg x 5

These were very hard. Had no chalk. Lower back / hips felt crushed and stiff before I even started.

Chinups
4
2
2
1
1
1
1

Ab stuff

Home.

Lot of annoying fools in the gym tonight. Some lad had a whole area to do his skipping in but just had to prance around his rope right between me doing squats and the mirror. John Wayne (Gacy Jnr) character felt he needed to ask for my rack instead of the free one right next to it. Then used it for silliness. Miniature hard lads shadow boxing and teeping the bags all over the place too.

Renn · 16-12-2010 11:42am

Sounds like Raw

d'Oracle · 16-12-2010 12:13pm

dartstothesea wrote: »

Squat
4 warm up sets

145kg x 5
145kg x 5
145kg x 5
145kg x 5
145kg x 5

I know, I know. Still haven't upped it from 145. But today I finally got the mad depth I've been yearning for. It was tough and it was a bit messy though. Progressing now and keeping **** deep will not be easy.

Kick ass.

dartstothesea · 17-12-2010 9:11pm

Warm up

Squat
3 x warm up sets

100kg x 8
100kg x 8
100kg x 8
100kg x 8
100kg x 8
100kg x 8

Almost positive I did go for the extra (6th) set at the end. The fυck's wrong with my memory? $:\$

Bench

82.5kg x 4 - was NOT happening at this weight today. Settled for 80kg again. Ugh.
80kg x 5
80kg x 5
80kg x 5
80kg x 5

Pendlay
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Dips
4
3
3

Ab stuff

Calf Ext. Stuff

Treadmill incline intervals 8:00

Ridiculous lower back pump by end of the treadmill.

Ok session otherwise. Should be good for 82.5kg 5x5 on Bench real soon. Right shoulder still felt seriously sketchy at the wrong angles today. Elbows grand though.

dartstothesea · 19-12-2010 10:59pm

Warm ups

Squat
4 x warm up sets

147.5kg x 5
147.5kg x 5
147.5kg x 5
147.5kg x 5
147.5kg x 5

OH Press
2 warm up sets

62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5

Deadlift
170kg x 5

Last rep or two was very sketchy.

Chinups
4
2
2
1
1

dartstothesea · 22-12-2010 9:23pm

Wine gums, creatine and brownies.

Warm up
The other day this guy recommended I do "broomstick swings" which I started then and my shoulders felt noticeably better for it for the rest of the session today.

Squat
4 x warm up sets

150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 5

Wow, these felt... not quite easy, but like I still had more in the tank. Finally some progress again.
Really needed to piss throughout the sets actually. Maybe it bolstered my intra-abdominal pressure or something. Mental.

Relief

Bench
3 x warm up

82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5

I can't lie, on at least 2 of the reps I actually noticed I had a slight bounce going on coming back up from my chest. I corrected / compensated for this by really pausing properly for the few reps after. Felt a million times harder. Disgusted I may have been cheating a bit but happy because I do feel like I have the 82.5kg in me anyway.

Pendlay row
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

These still feel so awkward. Particularly for my hips and lower back.

Dips
5
4
3
1

Ab stuff

Calf ext. stuff

COH talked to me on the way out and correctly guessed who I was on here in one, apparently just by seeing my sets today, haha fair play. Now I have to not be a prick 'cause a real person knows who I am :pac:

dartstothesea · 25-12-2010 9:31am

Yesterday

Warm up

Squat
3 x warm up sets

Mixed it up with a light day.
100kg x 8
100kg x 8
100kg x 8
100kg x 8
100kg x 8
100kg x 8

OH Press
2 warm up

62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 6

Haha I seriously almost fell over or something at a couple of points under the bar. I think having destroyed my calves the previous day was messing with my balance a little.

Deadlift
172.5kg x 2, x 1, x 1, x 1

Chin ups
Sucked more than usual at these today for some reason.
4
3
1

dartstothesea · 31-12-2010 7:15pm

1 Week of no training. Would've gotten back in on Wednesday or yesterday but I forgot the place was open only 'til 5pm.
Managed to get a session in on lunchbreak from work today though. I only got time for Squats and Bench though.

Ugh, slight regression after the week off. I barely moved a muscle during the ~6 days.

Warm up

Squat
4 x warm up sets

147.5kg x 5
147.5kg x 5
147.5kg x 5
147.5kg x 5
147.5kg x 5

Felt difficult and form felt a bit all over the place but I did at least definitely get pretty good depth on nearly everything.

Bench
3 x warm up

80kg x 5
80kg x 5
80kg x 5
80kg x 5
80kg x 6

Technique felt a bit loose but no real problems. Made damn sure not to bounce the bar at all this time.

dartstothesea · 04-01-2011 9:37pm

Not getting in the gym regularly enough at all. Time scarce. Exams and stuff coming up. /'scuses

Warm up

Squat
4 warm up sets

150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 5

Wow, still dicking around with this same weight for 2 weeks now it must be, BUT definitely have hit better and better depth. Deep in the hole on so many reps today, haha.

OH Press
2 x warm upsets
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 5
62.5kg x 6

Deadlift
1 x warm up

170kg x 6

Chinups
Forget... something like 4/5, 3, 2, 1, 1

Ab stuff

Calf ext. stuff

Very glad to have finally gotten back in for a full-ish, successful-ish session. Oh, my gym membership expires in 5 days. Let's see what I take outta next paycheck though.

dartstothesea · 07-01-2011 4:40am

Brownies & Winegums again

Warm up

Squat
5 x warm up sets

152.5kg x 5
152.5kg x 5
152.5kg x 5
152.5kg x 5
152.5kg x 6

Bench
3 x warm up

82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 5
82.5kg x 6

Pendlay Row

65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 5

Calf ext stuff

Treadmill inclines n' intervals stuff

Totally forgot about doing dips.

dartstothesea · 12-01-2011 9:59pm

Wine gums n' carbs. Also some leftover Boost caffeine drink I had from trying to late-night exam cram. God that stuff's horrible.

It's the 6th day since I last trained and I haven't been eating very well and sleep's been kind of all over the place.

Warm up

Squat
Warm up sets x 5
155kg x 5
155kg x 5
155kg x 5
155kg x 5
155kg x 6

Didn't expect to be able for a PB.

OH Press
Warm ups x 2

62.5kg x 5
62.5kg x 5
Well, I was fυcked at this point. So, so ****ed. Pretty sure I'd been using terrible form for the first two sets due to still being in bits from squats but then again there's just the 6 days of poor eating, crap sleep, and no training :cool:
So then...
60kg x 4
60kg x 3
60kg x 2

Weak.

Deadlift
170kg x 3 + 2

Really should've upped it to 172.5kg for today. Next time. These were from a slight defecit anyway.

Chins
5
4
3
2
1
1

Ab stuff

Calf stuff

Reasonably successful session under the circumstances. After tomorrow I have all of the rest of January to get to the gym every evening I want. Then college again.

dartstothesea · 14-01-2011 8:22pm

Warm up

Squat
4 x warm up

155kg x 5
155kg x 5
155kg x 5

...TENDINITIS (or tendinosis?)

Right forearm and bicep. So horrible. I'm going to try again on Sunday. Any knowledge on how to nurse this thing 'til then would be real appreciated.

itsallaboutheL · 15-01-2011 12:35am

dartstothesea wrote: »

Right forearm and bicep. So horrible. I'm going to try again on Sunday. Any knowledge on how to nurse this thing 'til then would be real appreciated.

I just ice the **** outa the area and take a pile of anti-inflams.

:pac:

dartstothesea · 16-01-2011 8:17pm

Rice Krispies n' whey washed down with creatine for breakfast.

Warm up
The usual; shoulder stretches, broomstick swings, hip swings, calf stretches, loads of leg and hip stretches on the floor

Squat
4 x warm ups

157.5kg x 5
157.5kg x 5
157.5kg x 5
157.5kg x 5
157.5kg x 5

Nearly didn't get my hip extension back from one or two of these; nearly falling forward. Saved 'em all though. Back pump was in full force from set 1, haha. I think it's because I was keeping a pretty high bar position to limit the decimation of my elbows/forearms this time. It worked, to an extent. I was able to bench after squats, just about. First two sets on bench were the most awkward, then my elbows steadied up a bit.

Bench
3 x warm ups

85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Serious restage in between most of these sets. Today's bar speed was so slow, not sure why but couldn't help it.

Pendlays
67.5kg x 5
67.5kg x 5
67.5kg x 5
67.5kg x 5
67.5kg x 5

I might have actually only done 4 sets. Don't remember, was rushing with gym closing.

Dips
like 4, then 2

Happy to get another rung higher on the squat ladder today. Knee feels messed up. Think the worst of that little bout of tendinitis in my arm is over at least.

dartstothesea · 19-01-2011 10:41pm

Brownies 'n wine gums again. I might want to rethink these though. Bodyfat really hasn't seen any miraculous change here like.

Warm up

SQUAT
5 x ramp up / warm up sets

160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5

**** was ugly. Too br00tal for me to really remember how good/bad depth was. Which I'm going to take to mean poor depth.
I should learn how to front squat and then do that some, I nearly fell forward altogether on a rep today...

OH PRESS
3 x warm ups

65kg x 5
65kg x 5
65kg x 5
65kg x 3
65kg x 2

Still not back where I was on these. 65kg proved too much to finish off today. My form/lean feels crap and I'm pausing too long between reps, is a lot of the problem. Next time.

DEADLIFT

172.5kg x 3 + 2

I could barely lock out the last few of these. Worried that I'm up against an actual plateau here but sure I'll have a crack at 175kg next time and see what happens.

I did some shrugs then for maybe the first time ever. They're weird and it's hard to feel like I'm doing them properly. Hoping for some DOMS tomorrow though. Nom.
100kg x 8
60kg x 8

Switched to DBs
20s x 14
20s x 14
20s x 12
30s x 10
30s x 8

I don't know if I'm doing the full ROM properly and it feels hard to know how far back to keep my shoulders clenched etc, if at all. Will they at least help build grip and forearms?

Then some CHINS
4
2
1

Sucked extra hard at these today.

Calf ext stuff
Attempt at calf fascia stretching

dartstothesea · 22-01-2011 6:30pm

Warm up

Squat
5 x warm up sets

160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5

Then had to leave early to some gardening before it got dark ¬_¬

Gonna come back tomorrow to do rest of the workout and maybe even squat again. Squats were pretty ugly again today. Fairly sure it was all at least to parallel but not going to up the weight from 160kg again 'til I'm getting full depth on everything, 'cause my right knee feels messed up and I'd say not getting enough depth doesn't help that.

Something must be up with my feet stance or I'm getting my right knee too far outside my right foot (or maybe not enough, not even in line with my foot like). Serious clickage in my right knee every time I turn left on it.

dartstothesea · 25-01-2011 12:42am

Warm up

Squat
4 x warm up

140kg x 3

160kg x here's where it gets interesting*
No doors or windows were open in the gym tonight and it was kind of busy and warm and there was a load of condensation on the bar I guess, where the plates sit like. So I'm walking out 160kg from the rack and before I know what the ****'s happening, plates are spilling all over the place off one side, then the other, then the other again. Suddenly I'm holding an empty bar, haha. I didn't really notice if anyone else really cared, but, definitely kind of embarrassing...
*hilarious

Put the plates back on (and CLIPS) and did:

160kg x 3
170kg x 2
180kg x 1
190kg x 1 (fair ol' battle upward, definitely went deep enough in the hole though as far as my brain can remember, bursting as it was at the time)

I was planning on having the crack at 200kg (will be so stoked to get that) but surprise surprise, elbows/forearms were yet again already annihilated with the tendonitis or whatever at stage, and I really wanted to bench today, so I took the 190kg for now and went on my way.

Bench

85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 6

Messy, and bar speed was ****e again but I really think when I give the tendinitis/elbow issues a chance to clear I should be flying toward 90kg for 5x5. I guess a 100kg 1RM is do-able now, too. I might have a go.

Pendlay
67.5kg x 5 x 3 x gym closed, had to leave

Did some ab stuff and calf ext stuff at home then ~10 mins later.

Also, ordered this belt: http://cgi.ebay.co.uk/Raw-Power-Competition-single-prong-weightlifting-belt-/370341457994?pt=UK_Strength_Training&hash=item563a12304a

mrpink6789 · 25-01-2011 10:16am

dartstothesea wrote: »

No doors or windows were open in the gym tonight and it was kind of busy and warm and there was a load of condensation on the bar I guess, where the plates sit like. So I'm walking out 160kg from the rack and before I know what the ****'s happening, plates are spilling all over the place off one side, then the other, then the other again. Suddenly I'm holding an empty bar, haha. I didn't really notice if anyone else really cared, but, definitely kind of embarrassing...
*hilarious

Could have been a lot worse!

d'Oracle · 25-01-2011 11:35am

dartstothesea wrote: »

190kg x 1

Good work.

dartstothesea · 29-01-2011 12:37am

Warm up

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

Squat
5 x warm up sets

162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5

Right knee still clicking and feeling so sketchy in between and after sets, everything else was really grand. Got my depth. Sound gentleman in my gym gave me some tips and stuff and a spot.
Not much tendinitis today for whatever reason.

OH Press
2 x warm up

65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 4 + Fail
Tried another go at that last one rep.
Failed again.

Deadlift
100kg x 3

175kg x 6

Ah yeah.

Chins
4, 3, 2, 2, 1, 1

Shrugs with DBs: 25s x 4 x 10

Some ab stuff

Fairly happy today. I know I would have def gotten the OH Press 5x5 and all had I actually made a proper attempt to lean back a bit on the last 2 sets.

Belt should be arriving soon. And lifting straps.

dartstothesea · 29-01-2011 9:17pm

Just some running today. For the first time in a million years.

Intervals with inclines (slight). About 3.5km in around 24 mins. About 400 kcals according to the thing.

Nearly died of ankle pain halfway through. Lungs were graaand. Ankles and shins just couldn't hack it haha.

itsallaboutheL · 29-01-2011 9:57pm

Deadlift =/= Squat

What's the craic with that?

dartstothesea · 30-01-2011 12:08am

Ha, good question. Maybe the program I've been doing just tips the balance that way since it has me squatting more often and upping the squat weight more often. That occurred to me alright. I'd really like to be doing better at deadlifts...

dartstothesea · 04-02-2011 2:13am

Ugh, only got back in the gym today. Not being able to afford to miss college is gonna be a problem from now on. Think I'll half to split my workouts into <90-minute jobs more frequently over the week. It's the only way I'll get to work on time or from work to gym to college on time or from college to gym before closing time. TIME.

Warm up

https://www.youtube.com/watch?v=BK-bimdY_CM

Squat
5 warm up sets

162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5

All nice and deep. Except for one set where some wiseguy left what I can only assume is some kind of toy for small children (big inflated ball) between me and the mirror and I wasn't as sure how low I was.
I usually watch for part of my hams/glutes dipping into view at the bottom to see when I'm below parallel.

Right knee and bits of lower right quad still feel so, so sketchy. Not much clicking today though at least.

Bench

3 x warm ups

85kg x 5
85kg x 5
85kg x 5
85kg x 5
85kg x 5

Plus side of the silly 6-day holiday from training I just took is that my elbows and shoulders feel fantastic. I've been doing little bits of stretching every day just out of habit or whatever. No tendinitis or nuthin'.

Gym closed.

dartstothesea · 06-02-2011 8:43pm

Squat

165kg x 5
165kg x 5
165kg x 5
165kg x 5
165kg x 5

OH Press

65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 6

Some calf ext and crosstrainer stuff

dartstothesea · 08-02-2011 11:51am

Deadlift
2 x warm up sets

177.5kg x 6

Chinups
4
3
2
1

These were terrible. I've put on like 6kg or something all of a sudden so that might have something to do with it $:\$

DB Shrugs
25s x 20
25s x 16
25s x 16
20s x 20

DB brocep curls
15s x 8
15s x 8
15s x 8

Treadmill inclined intervals
Don't remember what I did. Probably something like ~2k in <15 mins. Had to stop due to more ankle agony. It's a tendon or something on the outer side of each ankle. The one that's stretched out when you're on tip of toes, like. Or the one that contracts when you try pointing your toes toward your head.

dartstothesea · 12-02-2011 4:55pm

Yesterday

SQUAT
167.5kg x 5
167.5kg x 5
167.5kg x 5
167.5kg x 5
167.5kg x 5

BENCH
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5
87.5kg x 5

Ab stuff

Had to leave then. To be concluded...

itsallaboutheL · 12-02-2011 7:47pm

I'm gonna say it.

I think you're squatting high.

dartstothesea · 12-02-2011 7:52pm

Like, not enough depth? Because my DL sucks? I've had a few people say my depth and form are good, I didn't even ask them about it so I'd be surprised if they were just BSin' me for no reason... I'll try to verify this depth question for myself at least though.

itsallaboutheL · 12-02-2011 8:00pm

dartstothesea wrote: »

Like, not enough depth? Because my DL sucks? I've had a few people say my depth and form are good, I didn't even ask them about it so I'd be surprised if they were just BSin' me for no reason... I'll try to verify this depth question for myself at least though.

Well, to be making constant 5 x 5 progress like that is pretty nuts. Like you've gone from a 70kg squatter to 170 5 x 5 in what 5 months?

And your deadlift.

I'd be careful who i get to call depth in there!

dartstothesea · 13-02-2011 1:00am

That big dude Marcus was spotting for me most of my 162.5kg Squats the other day and said all was good, I made sure to ask if he meant depth and he did mean that depth was good.
Just before Christmas COH was there when I was doing a few sets of 100kg and he was saying "Lower!" to me. I don't know if he was saying I wasn't hitting parallel or just encouraging even more depth for good measure. The former is more likely there I guess.

I dunno, maybe COH has seen me more recently and would know. I'm pretty confident I'm going below parallel, like. LiamHenners and L, I kimd of want to tell you to just believe it or don't believe it, but I'll get someone to have a look I suppose before I go letting my ego get all hurt

IF they were high at least I might then have an obvious cause of and solution to my right knee's sketchiness/aching.

It's definitely more like 8 months since 70kg, I think.

Kev M · 13-02-2011 3:41am

I have to say if you're really hitting depth then fair fooking play! I'm not gonna lie, reading along here I was like "This guy is getting fatter and squatting higher by the day." But if it's all good then seriously impressive gains so far, long may it continue, and 300kgs 5 x 5 by the end of the year!

dartstothesea · 15-02-2011 11:30pm

So I took on board ( /let get to me ¬_¬ ) the doubts about whether parallel was being hit. I think I can safely say that today, it definitely was. Was it being hit previously? Seems like yeah, but, just. I asked the dude again who had been spotting me a few days ago and he said 'twas deep enough then but only just about. 2/3 white flags in a competition job, or something. I didn't really understand that part of whatever he was saying, haha.

Dropped back a little in squat weight today for a few reasons. To make sure depth is being gotten and it was playing on my mind that I haven't really eaten or done anything right in the last 3-4 days.

Squat
162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5

Doing benching and the rest of the workout tomorrow morning.

I was saying to COH when he asked whether I'm gonna compete sometime, my motivation has pissed right off in the 6 weeks or so.
I blame a long time doing a boring program, caring way too much about advancing one lift (squat - I'm ****ing sick of even thinking about squatting) above all others and me getting really negative and paranoid about losing gains after just one or two days without training. It drains my motivation so much.

So I'd like either to go back to training MMA somewhere or at the least, commit to compete in some powerlifting comp soon. Should help me get my heart back into training semi-properly and at least I'll feel there's an obvious point to it all.

itsallaboutheL · 16-02-2011 3:15am

Enter the IPOs to ****!!

d'Oracle · 17-02-2011 1:27pm

dartstothesea wrote: »

So I took on board ( /let get to me ¬_¬ ) the doubts about whether parallel was being hit. I think I can safely say that today, it definitely was. Was it being hit previously? Seems like yeah, but, just. I asked the dude again who had been spotting me a few days ago and he said 'twas deep enough then but only just about. 2/3 white flags in a competition job, or something. I didn't really understand that part of whatever he was saying, haha.

Dropped back a little in squat weight today for a few reasons. To make sure depth is being gotten and it was playing on my mind that I haven't really eaten or done anything right in the last 3-4 days.

Squat
162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5

Doing benching and the rest of the workout tomorrow morning.

I was saying to COH when he asked whether I'm gonna compete sometime, my motivation has pissed right off in the 6 weeks or so.
I blame a long time doing a boring program, caring way too much about advancing one lift (squat - I'm ****ing sick of even thinking about squatting) above all others and me getting really negative and paranoid about losing gains after just one or two days without training. It drains my motivation so much.

So I'd like either to go back to training MMA somewhere or at the least, commit to compete in some powerlifting comp soon. Should help me get my heart back into training semi-properly and at least I'll feel there's an obvious point to it all.

Sign up for a comp for feck sake.
And try a different programme. One that involves squatting less than 3 times a week.
There are heaps of options dude, you have done well enough on the whole 5x5 linear stuff to justify a change. Don't bore yourself with it.

dartstothesea · 19-02-2011 3:27am

Briefly:
WARMUP

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

OH Press
65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 6

And another x2 then for the laugh.

Deadlift

180kg x 5
Plus another x1
Then added a 100kg x 5 for some back pump

Shrugs
27.5kg DBs
3 x ~16

Chins
4
3
2
1
1
1

Seated Calf ext stuff.
And then to an elliptical cross trainer thing for some next level calf pump. Like .55km in 5:00 at the highest setting (20). I presume that's a level of resistance or something.

Oh and then a ton of agonising foam rolling on my quads, particular the inner sides just above the knee. So painful yet so nice, haha. Hoping they do me lots of good and that right knee cops on.

Mostly just did what I wanted today. This is what I need to enjoy the gymnasium again.

dartstothesea · 19-02-2011 3:36am

And thanks, D'Oracle and L, (and COH for suggesting it to begin), I intend to listen to you and to do a comp. I couldn't do that 5th march one because I have no money right now to join the fed and then pay the comp entry fee AND then also get a leotard. 800 in collegeboy fees currently need to be paid 3 weeks ago, heh.

Probably picking up my new belt from home in 6 days.

d'Oracle · 19-02-2011 2:38pm

Just out of curiosity, you tested your squat a couple of weeks ago.

Have you tested your dead?
Just throwing it out there.

dartstothesea · 19-02-2011 8:17pm

Haven't tested my DL in months, no. Never tested Bench or OH Press before either. Sure, I'd like to see where I'm at on those. I'm thinking though (and I may be wrong) that I'll get more adaptation out of any given 5x5 day on them lifts though so just happy to keep plugging away that way I guess.

Warm up

Squat
5 x warm up sets

162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5
162.5kg x 5

I didn't have a mirror but I don't think I needed it and made damn sure to get all the way down on every rep. Ryan nearby actually volunteered me the info that they were good reps so that's a bit of nice reassurance too.

Apparently VIS was the lad in the rack next to me squatting 180-odd KG for like 7 sets. Fair play.

Dips
5
4

Gym closed then.

I feel like if I could just sort out whatever is plaguing my right quad and knee, I'd have nothing holding me back from more and more gains on squat. I don't think I ever even get back pump anymore and my other leg has no trouble. Zero tendinitis in the last couple weeks too. Resting between sets it's always a case of just trying to let the ache in that ****ing right knee subside.

dartstothesea · 23-02-2011 12:04am

Bench
90kg x 5
90kg x 5
90kg x 5
90kg x 5
90kg x 5

Curls
15kg DBs
3 x 10

Pendlay Row
60kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5

Ab stuff

Treadmill incline intervals ~9mins, 1.2km

Gym closed

Oh lawd, just realised I completely forgot dips. Will get some pushups in here at home before bed I guess.

dartstothesea · 25-02-2011 1:23pm

Ugh, ne'er made it to gym, had to travel home for workin' polling station today.

Oh, and I've been on a <30g carb significant calorie defecit since Tuesday. The bodyfat situation had gotten kind of gross. I had been just eating whatever I felt like and making sure I got enough kcals and grams of protein on top.

Did some 0kg squats at home to stop me going mental.
0kg x 40
0kg x 40
0kg x 40

Definitely ATG on these anyway, haha.

Hope I haven't lost much strength or anything so far. Still making sure to get 1g per lb protein anyway.

dartstothesea · 26-02-2011 8:59pm

Warm up

OH Press

65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 6

Much to my surprise I didn't feel any weaker on these, 4 days into the no-carb cal defecit. Hopefully being slightly less strict than the last cut is really letting me keep muscle.
We'll really find out though when it comes to squatting. Probably tomorrow.

Deadlift
2 x warm up sets

180kg x 5 - with a power belt
180kg x 1 - no belt, just to check out if it felt really different. I still dunno though.

So yeah I picked up my belt and tried it today. Don't know if I had it in exactly the right place but think I had the tightness right. Pinching those ****ing skinfolds on every rep is not fun. Just another reason to diet/cut.
I don't know if it really felt like easier or anything. Maybe it will for bigger weights. That feeling of head 'bout to pop with air pressure is a million times easier to get with the belt on, hah.

Chins
4
2 (one was a pull up which took it out of me :S)
1
1
1

Calf ext stuff

Super inclined intervals on treadmill at slow pace

Gym closed.

dartstothesea · 28-02-2011 11:23pm

Warm up

Squat
4/5 warm up sets

160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5

Happy to still be able for 160. Been eating ~2000 kcals/day, felt like I lost too much strength the last time I did that.

Right knee. Ugh. Someone tell me who to get have a look at what's causin' this.

dartstothesea · 04-03-2011 2:42pm

Yesterday.

BENCH
87.5kg x 5 x 5

Pendlay
67.5kg x 5 x 5

Bent over row
5 x 2

Dips
5
3
2

Ab stuff

Treadmill inclined intervals
10 mins, forget what distance. Serious inclines used though.

I noticed when warming up that I'm plenty more flexible now. I don't know if it's the diet or decreased muscle due to the diet or what. I haven't lost LOADS of strength I don't think so it seems like a good little trade for extra flexibility. Maybe it's just cause I'm squatting less often now. Oh and maybe it could be less fat.

the drifter · 04-03-2011 3:18pm

how...in the name of the swole gods....did you increase your flexability with a diet...

dartstothesea · 04-03-2011 10:39pm

Haha, well I really don't know why it happened but I do really notice a difference. I just assumed the diet had something to do with it.

I was even pretty comfortably able to narrow my grip tonight, squatting. The swole gods work in mysterious ways. Although they've surely forsook me now with all my cal defecit BS. Gonna appease them with an almighty, reverent refeed real soon.

Warm up

https://www.youtube.com/watch?v=OI0_jmR8HeY

Squat
warm up x 4

Belt:
160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5

Chins
5
3
2
1

Calf Ext stuff

About 2 seconds on a cross trainer thing.

dartstothesea · 07-03-2011 11:26pm

Warm up

OH Press

65kg x 5
65kg x 5
65kg x 5
65kg x 5
65kg x 4

God I can't wait to go back to eating surplus so I can finally stop dicking around with 65kg. It's been forever. I could change up the reps/sets though I guess. But I've clung blindly to 5x5 this long...

Deadlift

2 x warm up

180kg x 5

Really dislike using the belt. I had a crack at another 2 reps afterward without it and yeah maybe it helps a little but the reps were ugly with it all the same.

Chins (again)
5
3
1

SHRUGZ

10 Mins on cross trainer at Lvl 20. In bits. 215kcals. I think I'm not even supposed to do "intense" cardio on a low carb cal defecit but fυck spending more than 10 minutes doing cardio like.

Pancake tuesday tomorrow should be another fun day of dieting.

dartstothesea · 09-03-2011 11:46pm

Still on the defecit. Gonna see how long term I can make the low carb thing, try make a habit.

Warm up

https://www.youtube.com/watch?v=jFLa_6AbYwY

Squat
4 x warm up

Belt:
160kg x 5
160kg x 5
160kg x 5
160kg x 5
160kg x 5

Knee still acting horrible. Belt felt much more comfy today. I think this is because my midsection is shrinking and that notch I'm using gets more lax. The flexibility continues to magically improve.

Traps and Tricks and Such

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