5(4)3(2)1...Go.

Sangre · 24-02-2011 10:29PM

Wasn't feeling the buzz for it today. Logs are dropping off new page very quickly. Must be all the new wimmins folk.

24 February

hip warm-up
glute activation

Deadlift
warm-up:
120kgx3x3
130kgx2x2
140kgx1x2
*belt*
150kgx1

Good morning:
65kgx8,8,10 - up small weight

Rack Pull
122.5kgx6,6,10 - up weight
Getting hang of these. Starting to see beneft. Wrecked my hands though.

Side DB
20kgx3x10 - again. watch form

Leg Curl
10x3x10
12x1x5

Sangre · 28-02-2011 10:17PM

26 February 2010

shoulder prehab

Bench Press:
warm-up
81.5kgx5,5,6 - up weight
85kgx2,2,3
No spotters so didn't push myself to limits. Was solid enough.

BOR:
71.5kgx5,5,8 - up reps

DB Seated Press:
20kgx8,8,10 - up reps
Strength is there just a bit wobbly at times

Pull-up:
3x6 - full ROM - again

Tricep Pulldown s/s Face pull:

27kgx10,10,12 // 14kgx3x10

up reps both

DB Curl
20kgx3x4 - again

28 February 2010

Hate Squatting on a Monday. Ugh

Squat
warm-up
*belt*
110kgx6,6,8 - up weight
Fine

Front Squat
62.5kgx8,8,10 - up small

SLDL
107.5kgx3x6 - up weight

Hanging leg raise:
3x5 - crap rom

Back extension:
10kgx3x10 - easy and up

Sangre · 01-03-2011 10:14PM

1 March 2010

No car to get to gym so just some messing at home.

OHP:
warm-up
51.5kgx3x6 - up reps
45kgx8

Chin ups:
3x8 - full ROM - up reps

Behind Neck Press:
45kgx3x5
First time doing these. Felt solid enough. May throw them in the odd day.

BOR:
51.5kgx14,14,16

Shrug:
51.5kgx3x13

Skull crusher:
27.5kgx3x10 - easy

DB Curl:
16kgx10,10,8

Sangre · 03-03-2011 10:14PM

3 March 2010

v quick glute activation

Deadlift:
warm-up
122.5kgx3x3
132.5kgx2x2
*belt*
140kgx3x2

Good morning
67.5kgx3x8 - up weight

Rack pull:
122.5kgx6,8,12 - up weight
Tried lifting straps on last set. A lot kinder on hands.

Hanging Leg raise:
5,5,7

Side DB BEnds:
20kgx3x10

I've been fapping about big time lately with the deadlifts. Haven't really pushed myself on them since before xmas. They're just not feeling great at the moment. Seem to be having a lot of trouble keeping the chest up during them.

EDIT: Just looking over some of my older deadlift videos. They all look fine. Maybe its in my head. Time to get the camera out I guess! Think it was my awful video of 170kg that got this in my head.

Sangre · 05-03-2011 03:52PM

Yesterday's work out

4 March 2011

shoulder dislocates

Bench press:
warm-up:
90kgx1
92.5kgx1
95kgx1
97.5kgx1 PR
97.5kgxf - got bar onto rack but slight help from spotter.

80kgx8
60kgx10

BOR:
72.5kgx5,5,10 - up weight or reps

DB Seated Press:
20kgx3x9 - up

Tricep pulldown:
29kgx10,10,12

Pull-ups:
8,5
These were very rushed.

Did some curls this mornign too as I didn't have time last night:
DB Curl:15kgx3x10

Getting stronger with my benching but there is a definite inconsistency with my lifting. 95 felt lighter than 92.5 and 97.5 felt much harder again. I don't think I'm being consistent with my bar path. Need to find out what works best for me. Edging towards 100 though.

Sangre · 07-03-2011 10:10PM

Didn't make it to Ironside over weekend unfortunately. Went out unexpectedly on Saturday night so didn't have energy to train. Bit annoyed but had already trained 5 times during week so wasn't too put out. Thankfully the guy I was meant to go up with did the same thing!

Good session. Felt crap when I got home from work but pulled a decent session out of bag.

7 March 2011

Squats:
warm-up
112.5kgx6,6,8

Warmed up a bit more than usual at lower weights. Was glad for it. Paid off. Solid squatting. Very good depth and chest held up well. Working on breathing out gut before squat is helping.

Front squat:
65kgx3x8
These are so minging after squat!

Straight leg DL:
110kgx6,6,10 - solid

Hanging leg raise:
randoms

Seated Leg Curl:
Plate 11x3x10

Back Ext:
13kgx10,10,12

Sangre · 08-03-2011 10:06PM

Forgot notebook. Oops

8 March 2011

OHP:
warm-up
52.5kgx3x6

BOR:
72.5kgx6,6,7

Seated BNP
Tried a few of these and failed. Couldn't get setup right. Kept hitting clips. Probably should have started with light weight.

Push press:
50kgx3x5
Tough enough

Neutral Grip Pull Up:
8,8,7

Dips:
10,10,9

DB Shrugs:
3x8 -- roughly wasn't really counting

EZ Curl:
35kgx3x6

Face pull
14kgx3x10

DB Curl:
12.5kgx12
Seriously felt these in traps for some reason

Sangre · 10-03-2011 10:14PM

Wrecked from work last two days.

10 March 2010

Deadlift
warm-up - serious back pump from warm-ups lately
125kgx3x3
*belt*
135kgx3x2
150kgx2x1
100kgx10

Feel like I'm going nowhere with DLs lately. Really need to make a plan.

Bent knee Good morning:
70kgx8,8,10

Rack pull
127.5kgx3x6
Straps on last set - hands wrecked

Hanging leg raise:
3x5

DB Side bends
20kgx3x10

tl;dr - not feeling love on DLs and going nowhere - need a plan/

Sangre · 13-03-2011 07:27PM

Average session. Bit rush to get to watch rugby.

13 March

DC shoulder prehab

Bench Pres:
warm-up
82.5kgx6,6,7 (+1 slightly spotter assisted)
70kgx10

BOR
74kgx3x6 - again

Seated DB Press:
20kgx10,10,8

Pull-up:
3x6
Think I'll start swapping these with BOR - find them tough after BORs.

Tricep pulldown s/s face pull:
32kgx10,9,10 s/s 16kgx3x10

DB Curl
17.5kgx7,6,6

Sangre · 14-03-2011 10:24PM

Was really debating going up, felt absolutely awful in work today with a head cold. Decided to man up and go as I'll be taking a break from training next week on holidays. Glad I did. I think this is the diffrence having a good routine makes, you don't let minor excuses put you off training

14 march 2010

glute activation

Squats:
warm-ups - nice and deep
115kgx6,6,8 - solid and good depth
100kgx2x2 - wide stance
Lower back was pumped to pieces during warm-up and squats
Front Squat:
65kgx8,8,9 - up tiny bit
Bar was slipping in last set. Legs/core felt stronger this week.

SLDL
110kgx3x6
Didn't push it because of back pump during squats. This did not help! Could barely bend over to get plates off at end.

Hanging leg raise:
3x5 - rom crap at end

Leg Curl:
12x10,10,13

Back extension:
BWx2x10
Just trying to loosen out back.

Just a few points.

Was squatting beside Mick (Mickk) from Irish Lifting today. He commented that my squat stance is actually quite narrow. I hadn't really thought it was but now that he mentioned it is certainly narrower than I used to squat. Barely wider than shoulder width with toes at 45 degrees. Might try slightly wider over next while to get glutes/hams into it more. Might help me keep my chest up and tight as well (and take stress off lower back).

Squatting is going well though. Going to keep moving up weight until I can only get 3x5. Then will try and test my PR. Should be well able for 140kg then (3 plates!). I'd be confident enough of getting 140 now anyway.

In relation to back pump. Friend commented thats what I get for doing some form of DL three times a week (its only two actually!). But his comment made me realise I hit my back in some shape or form 4 times a week! Had introduced more back work to strength it but probably don't need that much! Might explain serios back pump during DLing lately.

Sangre · 15-03-2011 09:41PM

Still feeling crap with this cold. Don't want to take a break before going on holidays next week. Session done at home and fairly tame as a result.

15 March 2010

Overhead Press:
warm-up
*belt*
51.5kg~ x6,6,7 - up reps
First time using belt. Can't say I noticed a huge different. Might be better at heavier weights.

Chin-ups:
BWx9,9,8
Basically got 9 but so close not going to count it. Same again

Shrug:
51.5kg~ 3x12

Standing BNP:
45kg~x5,5,7
When bar is rest on my back doing these my shoulders don't look symmetrical. One trap appears higher than the other. I've suspected for a while one shoulder has better mobilty/function than other. Wonder if this is further evidence I should do something about it.

Diamond Push up:
6,6,10
First time trying these. Wrist wasn't that mad on them.
Push up:
10

DB Curl:
18kg~x3x6

Really should check out my shoulder/trap symmetry. Might explain those twinges/tweaks I used to get get in left shoulder/deltoid when incline pressing.

Also my flexibility is appalling at the moment. Basically haven't strecthed since November...oops.

Sangre · 18-03-2011 10:03PM

Another day, another deadlift.

18 March 2011

Deadlift:
warm-up:
*belt*
130kgx4,4,7
100kgx8
Very last rep on 130 was not pretty. 100s were also a mixed between DLs and SLDL, never really got down into position. My flexibility is terrible. My legs are fatiguing very easily at front of hips doing DLs.

Bent knee GM:
72.5kgx8,8,10

Rack pull:
130kgx3x7 - last rep dodge!

Smith Machine GHR:
randoms

Hanging leg raise:
3x5

Gonna make a plan for DLs after holiday next week. Not getting anywhere with them and haven't been pushing myself with them. Too bother about keep chest up, which just doesn't happen when any sort of weight is added for me.

Sangre · 21-03-2011 09:52PM

My back pretty much told me to go fúck myself over the weekend. It finally gave up the ghost after all the pounding its been getting lately, serious DOMS.

My left wrist is pretty sore as well from, I assume, curls. Wrists/forearms hurt the odd time during curling but never after. Wrist hurts when I try and rotate it even in certain directions or even if I pretend to hold an invisible bar parallel to ground as if to curl it.

19 March 2011

Was prety manic for a Saturday. Forgot log so this is all from memory.

Bench:
warm-up
84kgx6,6,8 (definitely 7 anyway, think 8). Once I hit 5 reps the spotter kept trainging to grab bar at top.
70kgx10

Pull-up:
3x6

Seated DB Press:
20x3x10

Tricep pulldown s/s facepull:
34kgx3x10 s\s 18kgx3x10

DB Curl:
17.5kgX7,6,6 probably the wrist pain culprit.

Left BOR as back need some mercy.

21 March 2010

Squat:
warm-up
*belt*
117.5kgx6,6,8
100kgx5 - wide stance

Tried to try a slight wider stance this evening and give back a bit of a break. Definitely less back pump during squatting anyway although not sure how wide I actually was during heavy sets. Last set got a bit ugly during end but not worst.

Front squat:
65kgx8,8,12 - up small
2nd and 3rd set much better. Helps a lot to get bar right in crook and to hold it there. Nowhere near the flexibility to do these oly style.

SLDL:
112.5kgx3x5 - handy enough didn't push it

Hanging leg raises:

Leg Curl:
Plate 13x10,10,12 - one curl away from cramp at end!

Back extension:
2x10 - just to get blood flowing in lower back.

Sangre · 22-03-2011 10:09PM

Left wrist still at me when I rotate it. Limited workout a bit. This was all done at home, lazily in front of tv. Modern Family is awesome.

22 March

OHP warm-up
*belt* back felt a bit twinged walking home from work.
51.5kg~ 3x7

Chins:
BWx3x9 - decent ROM but not dead hang because it hurt the wrist.

Shrug:
51.5kgx12,12,15

Standing BNP:
45kgx7,5,5

Diamond Push-up:
7,7,10 - these stretch right wrist a bit. Not sure if should be conerned.

push-up:
2x15

Left BOR and Curls caues of back/wrist.

Sangre · 23-03-2011 11:07PM

Last wrist was quite painful today. Couldn't do much with my left hand.

Thankfully I'm off on holidays for a week tomorrow. Think the break will do me good, been lifting solid since New Years. Using this time to give creatine a break for a while. Currently about to 89kg, up around 7kg at least since start of log I'd say. Wonder how much is water weight. Will soon find out.

Sangre · 30-03-2011 03:29PM

Back from break. Did nothing except the a long walk or two. Ate and drank plenty though!

Wrist is still at me a bit though unfortunately. Can't fully rotate it without a slight tweak.

Might go up and do some squats later.

I also need a new workout plan.

d'Oracle · 30-03-2011 04:34PM

The free intro session in Ironside is only till close tomorrow.
Get your ass down there chief.

Sangre · 30-03-2011 06:41PM

d'Oracle wrote: »

The free intro session in Ironside is only till close tomorrow.
Get your ass down there chief.

Didn't realise it was still going. Thought I'd missed it!

Damn, had today off work, would have been a perfect day to go down. Will try and give it a look tomorrow if work finishes on time.

Decided on a squat 1rm day today, see how the break treated me. Have been meaning to test for a while. Decided to film some squats as well as I haven't videoed in a long time and wanted to check my form/depth. Squats done in new WW squat rack.

Squats:
warm-ups
*belt*
120kgx1
130kgx1

135kgx1

https://www.youtube.com/watch?v=xT0j4bTyraw

140kgxf(unny)

https://www.youtube.com/watch?v=ShJeG8HHlvM

At the bottom of the squat you can see the exact moment my underwear burst apart. They had been far too tight for squats and had been bothering me all session. Actually ended up doing me a favour, was far looser as a result! Must say it put me off. Had to hope the fail wasn't a strength issue.

140kgx1 PR

https://www.youtube.com/watch?v=c_8oeDAKIY8

Actually thought afterward I hadn't got depth. Seems ok from video but comments are welcome. Strong indication though that squats to date have been good depth.

142.5kgx1 PR

https://www.youtube.com/watch?v=piNK5eOh-G8

Probably would have liked depth a bit lower but I'm giving it to myself!

100kgx10 - more than I thought. All solid

Smith Glute ham raise:
3x5 - raising up with boost
3x5 - negatives

Seated Leg Curl:
plate 9 x 3x10

Planks:
Front:30s
Each side:30s
Front: 30s

All comments on videos very welcome.

daveyc21 · 30-03-2011 11:00PM

Nice depth on the squats dude. As d'oracle says would love to get you down to the gym for someone else to shout head up or pussy out of their jerk only to realise that somewhere a Chinese girl was warming up with it and pushing it out!

Hanley · 30-03-2011 11:03PM

Depth on those squats were fine by PL standards. Technique looked good too.

Nice work.

Sangre · 31-03-2011 09:40PM

Thanks for comments guys.

Didn't make it up to ironside. Met lads for tip rugby instead. Seriously unfit but never really pushed myself. Was quite stiff from squats.

Got home and did a short workout.

OHP:
51.5kg~x6,6,8 - up

No PUs as wrist still hurts!

BOR:
51.5kg~ 12,12,15

Shurg:
51.5kg~ 10,10,12

BNP:
45kg 5,5,7

Sangre · 05-04-2011 07:39PM

Haven't got to gym in last few days for various reasons. Was hoping to get up this evening but only on way home now. Dont have car either which gives me even less time.

Should be able to get up for next four days in a row subject to work. Not ideal but better than not going.

Sangre · 06-04-2011 08:46PM

Probably getting a chest infection but meh.

6 April 2011

DL:
60kgx8
60kgx5
80kgx4
80kgx3
100kgx3
115kgx5,5,7
100kgx7 (plates starting falling off pretty much)

Good morning - Straight leg:
20kgx10
40kgx10
50kgx3x10

Man my flexibilty sucks!

Rack Pull:
60kgx5
100kgx3
130kgx5,5,6 - again form not perfect

Back extension:
10kgx10,10,15 - up weight

Tried to S/S these with GHRs with someone holding me down. Only got two sets (6,4) before my right calf started cramping up.

Need to make a new workout plan for next week.

Started eating a lot healthier as well which should result in a natural drop in calories. Hoping to lose 2-3kg of bodyfat.

Sangre · 07-04-2011 09:03PM

Decent sesh.

7 April 2011

OHP:
52.5kg -6,6,7 -belt - up
40kgx8

Neutral Grip PU:
3x7

BOR:
62.5kgx5,5,7
60kgx5

Push Press:
60kgx2
40kgx3x5

Tricep Pulldown:
27kgx3x10 ish

Bicep pullup(?) (reserve of above!)
22kgx3x10 - need stricter form - keep elbows side
16kgx10

Couldn't hang clean 60kg from rack after back work - pathetic!
PP feels quite awkward, feels like I don't have enough flexibility to get down when bar is in front of me. Should my stance be narrow or wide? tips appreciated.

Also looking for a 4 day powerlifting style split from next week so suggestions welcome. Preferably with some decent overhead pressing.

gymsoldier · 07-04-2011 09:24PM

Ha I never noticed the clock there in Westwood before lol

EDIT: PS. The younging there in your 140kgx1 video is gas, his looking into the camera like "wtf?" haha

Sangre · 08-04-2011 06:51PM

I think a lot of things I do in there get that reaction!

Going to head up shortly for squats. Serious DOMS in hammies so should be interesting!

Sangre · 08-04-2011 09:47PM

FFS! Just lost a long post.

Anyway, decent session despite DOMS.

8 April 2011

Squat:
warm-up
*belt*
120kgx5,5,6
100kgx10

Front Squat:
65kgx8,8,9

RDL
20kgx2x10
40kgx3x10

HLR:
3x5 - **** form end

Ab pulldown:
variousx10
34kgx3x10 - think I've got hang of these

HLR (to waist)
1x10

Might add other comments later. In short, wide squat stance feels good and I feel strong. Less pressure on back.

Saw some young kids watching me squatting 120 so that was cool. I had only been thinking today where I couldn't understand how someone could squat even 100 for reps!

EDIT: Will bench early in the morning to round up my 4 days in a row. Will follow that up with some tip rugby before I go on the beer for the boys in blue!

Sangre · 11-04-2011 01:01PM

Been seriously DOM'd from Saturday gym/tip. Will update with details later. For now, here is my proposed "new" gym routine for next while. Not majorly different but a bit of a change. Have slightly changed groupings. Will try to focus on hams/core more which has been lacking.

Day 1:
Legs
Core

Day 2:
Shoulders
Upper Back

Day 3:
Legs
Lower back

Day 4:
Chest
Arms

Day 1
Squat
Front Squat
RDL
Seated Leg Curl
Hanging leg raise
Ab Pulldown

Day 2
Overhead press
Pull ups
Push press
BOR
Shrug

Day 3
Deadlift
Good Morning
Rack Pull
GHR
Back Extension

Day 4
Bench Press
Seated DB Press
DB Bench
Tricep Pulldown/CGBP
Rope Bicep Curl

Any comments welcome. Feel free to tear apart.

gymsoldier · 11-04-2011 05:00PM

Just a suggestion, as you have two days set aside for legs. Why dont you split legs up;

Day One: Quads
Day Three : Hamstrings

And how do your rest/off days fit in, or it is four days straight?

Sangre · 11-04-2011 09:34PM

9 April 2011

YTWs - 2kg

Bench Press:
warm-up
82.5kgx6,6,7 (+2 spotter touched) - should have been 84 (will do next week)
70kgx8
60kgx5

BOR:
65kgx6,6,8 - up small
60kgx5

Shoulder DB Press:
20kgx9,9,8 - again

DB BP:
25kgx3x8 - up small

Face pull:
14kgx3x10

Dip:
0 - was dead after pressing

Then straight after tip rugby for an hour. Got a bit burnt on the face. Was very stiff sore for rest of day and Sunday. Probably not helped by being on beer for rest of day at Leinster match.

11 April 2011

Deadlift:
117.5kgx5,5,6,6 - up 120x3x5+
100kgx10

Good morning:
52.5kgx3x10

Rack pull:
130kgx3x5 - done with complete dead stop - tough - up very small

Back extension:
12.5kgx10,10,15 - up

Smith GHR:
0 - had no energy in hamstrings and felt very uncomfortable on legs. Might have used wrong smith machine - they've been moved.

DLs felt alright for first time in a while. Used narrow stance so arms could be more perpendicular to the bar. Also got bar much closer to shins and tried to keep shoulders above bar. Felt a lot more powerful in first reps, tendency to slip into bad ways as reps went on.

GHRs seem like a lot of hassle to set up in WW as there is no machine for it. Might just do leg curls for a while.

5(4)3(2)1...Go.

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