Bad form and grunting

sickness blah blah.

squats x5
130
140
145
145
150x1 - bar shifted on my back, and then tested the safety bars
150

overhead press
55
55
60
60
65 x4 + 1p.press
these are progressing well, almost to a respectable weight.

deads x5
140
155
170
180
185 - rep pb i should have gone to 190kg, i really really hate that feeling of leaving a bit in the tank.


60 SEC BETWEEN SETS FROM HERE

chins 2sets of 4 - fatness+gravity

dips 2sets of 15 ^

widegrip pull downs 4x5

unilat pull downs 3 x 20

skwats x 5 - struggled
120
130
140
150x4
140
absolute zero motivation.

overhead press x 5
55
55
60
60
65 p.p
65 p.p

deads x 5
140
155
170
180
190

chins 5+4
dips 10,10,10
wide pull downs 60kg 5,5,5,5
unilat pulldowns 50kg 20,20,20

squats 5x5 150kg

bench 5x5 100kg

pendooley rows 5x5 90kg

dips 3x15.

imnothim wrote: »

got to the gym. it was closed. snuck in. done fook all. got removed from building.

Dedication

i wasnt around for the last week or so due to work, but i did do some yhogging!

squats x 5
140
145
150
155
155

bench x 5
90
95
95
100
100

dips s/set with pen. rows
20 dips + 90kg pens x 5
15 dips + 90kg pens x 5
10 dips + 90kg pens x 5

dumbell complex

16kg d.b - 60sec rest - 3 rounds

snatch x 5
clean + press x 5
lunge x 5
swing x 5
goblet squat x5
*change hands*
snatch x 5
clean + press x 5
lunge x 5
swing x 5
goblet squat x 5

squats x 3
140
140
150
150
160
160

bench x 3
100 x 6 sets

bender rows x3
90 x 6 sets

dips
20,15,6

I know but if I called it a bar complex I'd have some one on sayin " you stole that from my box, it's called a big bear wod and we always go amrap to the max brah"
On the Internet someone always knows better.

planned 3 complexes for today, so 9 rounds balls to the wall and nowt else, i was going to do some squats as a warm up and then fooked it all out the window and done

100kg back squat x 41 rep pb

it wasnt easy but the form was good all the way through and kept the bum low too. my hands and lungs gave up in the late 30's but id be confident in sayin my legs would be well able to get close to 50 reps, i will get 50 reps soon though. picking a number is also a complete mindfook but thats life.

db complex - 3 rounds, smoke coming out of my arse. stopped.

Edwardius wrote: »

I think you should have a few shots of whiskey and a good long stare into the distance after that!

im having serious problems trying to figure out why i stopped at 41, nothing good is going to come of adding whiskey and time to think into the equation

COH wrote: »

Tidy 41RM

ha, just stuck it into a 1rm calculator and got an error code.breaking technology pb

COH wrote: »

236.5kg :cool:

your machine is about 50kg out...

i got to the gym today and 6 fooken squat racks out of 7 were closed, and probably will be for a week. the remaining rack was occupied by some one doing ... well it doesnt matter what they were doing.
so my session was shat on from a height, i decided to test my deadlift after a warm up...

squats
3's up to 140kg and back down to 100kg

oh press
60kg 5x5

deads - current 1rm 215kg from feb 2012
140 x 3
160 x 3
170 x 2
180 x 1
190 x 1
200 x 1
210 x 1
220 x 1 +5 pb
i put on a belt here
230 x 1 +15 pb
240 x 1 +25 pb
250 f x 2 - i got this over my knee on the first attempt, i feel the reason i missed it is because of the belt, i never wear one and found it really uncomfortable in my lower ribs where it was digging in, i know thats a fairly watery excuse.
the second attempt i went straight back, no rest kept the belt on, so that was a stupid decision.
i think i might invest in a belt and wear it training for a bit to get used to it and then go again.
anyway 25kg in a year for a fat lad is ok by me.

belt recommendations anybody?

I think you'd probably do alright on the bare-knuckle boxing circuit

imnothim wrote: »

i got to the gym today and 6 fooken squat racks out of 7 were closed, and probably will be for a week. the remaining rack was occupied by some one doing ... well it doesnt matter what they were doing.
so my session was shat on from a height, i decided to test my deadlift after a warm up...

squats
3's up to 140kg and back down to 100kg

oh press
60kg 5x5

deads - current 1rm 215kg from feb 2012
140 x 3
160 x 3
170 x 2
180 x 1
190 x 1
200 x 1
210 x 1
220 x 1 +5 pb
i put on a belt here
230 x 1 +15 pb
240 x 1 +25 pb
250 f x 2 - i got this over my knee on the first attempt, i feel the reason i missed it is because of the belt, i never wear one and found it really uncomfortable in my lower ribs where it was digging in, i know thats a fairly watery excuse.
the second attempt i went straight back, no rest kept the belt on, so that was a stupid decision.
i think i might invest in a belt and wear it training for a bit to get used to it and then go again.
anyway 25kg in a year for a fat lad is ok by me.

belt recommendations anybody?

Jesus 240 Deadlift not bad! What's your b/w at the minute?

If your lookin for a belt https://liftinglarge.3dcartstores.com/mobile/product.asp?itemid=245

Got this myself before Christmas. Does the job for the minute.
https://www.strengthshop.co.uk/powerlifting-belts/strengthshop-10mm-double-prong-buckle-belt.html

I reckon you should enter a meet!

i had planned starting this on mon for 6 weeks but i wont make it, and work kept me away from testing squat last night so i made today the day.

the only variation iv made is a second set of squats.

BEHIND NECK PRESS
3 x 12 @ 40kg

SQUATS
2 x 20 @ 110kg

PULLOVER
1 x 20 with 15kg plate

BENCH
3 x 12 @ 80kg

BENTOVER ROW
3 x 12 @ 60kg

DEADLIFT
1 x 15 @ 120kg

PULLOVER
1 x 20 with 15kg plate

alll the weight today was picked fairly conservatively cos i havent done a lot of volume stuff recentley, this first week might be a test run to gauge weights.
the only thing that was comfortable was the rows, and maybe the deadlift can go to 130kg . the 2 presses were hard going especially the behind neck pressing cos i always lift in front. i find with volume stuff after the initial shock of long sets you progress weight wise fairly sharpish.

those pullovers are magical btw.