Bad form and grunting

imnothim · 08-03-2013 6:20pm

power cleans - doubles between 80+90 kg, about 15 sets

front squats -

3's from 70 -130kg

130 x 3
140 x 2
155 x 2 +5 pb
160 x 1 pb fail 2nd
165 x 1 i got it to the ground handy enough...

imnothim · 09-03-2013 4:56pm

i added a 2nd deadlift set today
BEHIND NECK PRESS
3 x 12 @ 45kg

SQUATS
2 x 20 @ 110kg

PULLOVER x 20

BENCH
3 x 12 @ 80kg

BENTOVER ROW
3 x 12 @ 70kg

DEADLIFT
2 x 15 @ 130kg

PULLOVER x 20

everything felt good, squats to 115 on monday. hopefully work will let me hit it mon-wed-fri.

imnothim · 11-03-2013 5:55pm

sa vage doms in my lower back today. i told people in the gym and they didnt care.

b.n.press 50kg x 12,9,10

squats 115kg x 20,20

pullovers x 20

bench 80kg x 12,12,12

row 70kg x 12,12,10

dead 140kg x 15

pullovers x 20

deads felt so sh1t, i was never doing 2 sets so upped it to 140. i cant get used to wearing a belt either, it keeps pinching my fatness.
squats were good but considerably tougher with only an extra 5kg, i can see double sets getting dropped as the programme goes on.

token · 11-03-2013 7:01pm

imnothim wrote: »

i cant get used to wearing a belt either, it keeps pinching my fatness.

Try one of the skinnier weightlifting belts you won't get as much support from one as a powerlifting belt but its a lot less awkward and for me doesn't feel like I'm going to break a rib. That or try a velcro belt somewhere in between the support and awkwardness of the other two belts.

imnothim · 12-03-2013 6:06pm

power snatchis - 40-65 x3s, 70+60 x2s

bench - 60,80,90,100 x5s, 110 x2, 115 x1, 120 xfaaaaaaaaailure

spent an hour then carrying platforms + hammerstrenght racks around. im getting the impression that the gym might resemble a gym again soon.

imnothim · 13-03-2013 7:08pm

b.n press 45 x 12,12,12

squat 115 x 20,20

pullovers x 20

bench 80 x 10,12,12

bender row 70 x 12,12,12

deads 140 x 15,15

pullovers x 20

squats were a bit of a head battle, i was looking for excuses tbh. by the time i got around to the deads though i was flyin, i recorded the 1st set and it looked fairly strong, lots of speed with no drop off during the set. set 2 was the same.

once again pullovers = magic

imnothim · 14-03-2013 5:09pm

pull ups
5,4,5 . added green band 5+5

powacleans
40 + 50 , 5x2
60 + 65 , 3x3
70 , 2x5
75 , 1x5
80 , 1x3
i went every 30seconds on these, cardio style.

bench x5's
60 - 60 - 80 - 90 - 100 - 100 - 100

imnothim · 15-03-2013 9:40pm

b.n press 45 x 12,12,12

squat 115 x 20,20

pullovers x 20

bench 80 x 12,12,12

bender row 70 x 12,12,12

deads 140 x 15,15

pullovers x 20

everything needs to move up now. the squats are going to start getting horrible. on a lighter note the gym is closed for a week. i need to be rehoused for 7 days if anybody has any suggestions.

imnothim · 23-03-2013 4:30pm

i ran about 40km in the last week but the gym's back today. the restlesness from not training has meant iv decided to throw in coan/phillipi d.l programme and brad gillingham raw bench on the same day while still hitting 20rep squats prog 3 days. i might have to tailor the d.l on one of the days to stay uncrippled, also the 20reps only have about 4 weeks left so il switch back to strenght then.

iv calculated the d.l programme to go from 240kg to 280kg, so its going to destroy me.

bench
w/u 3's 60,70,80,90,100,105

107.5 x 3

100 x 5,5,5

deads
w/u 3's 110,150,180 . 200x2

210 x 2

zpeed deadz
167.5 x 3 x 8 with 90sec between sets

assistance cicruit x 3 with 120sec rest
stiff leg dead x 8 - 70kg
bent row x 8 - 70kg
reverse grip pulldown x 8 - 55kg
good morning x 8 - bar

mother of god, that was the introductory week.

i was the only person in the gym so i had to hit the guns while i had the chance, love the pump.

imnothim · 24-03-2013 8:33pm

domdoms, my lower back was really tight last night and this morning.

1 squirt deep heat + 1 scoop protein + 1 scoop casein + 600ml milk = relief

i put in 45 min on the treadmill, real handy and i felt brand new after. win.

imnothim · 25-03-2013 9:00pm

b.n press 45 x 12,12,10

squat 120 x 20,20 - rep p.b these are getting tough

pullovers x 20

bench 85 x 12,12,11 - these felt ok, i should be up to 90 by the end of next week

bender row 70 x 12,12,12

deads 140 x 15 - i dropped a set and stayed at 140 to try and stay fresh for deadlift day

overall im still feeling the effects of sat, not with doms as such but i just felt so sluggish today. i was glad to finish. the gym feels like a new gym to, there wasnt the usual buzz down there tonight. maybe im just a bit grumpy today.

imnothim · 27-03-2013 12:49am

pull ups 5,4,5 added green band 5,5

over head press - loads of warm ups - 60 x 5 x 3. 65 x 2. 70 x 2

dips 5, 5, 5 +5kg, 5 +10kg, 5 +15kg

latpulldowns x5's - 30,40,50,55,60,60,60

me and a brah decided top do a curl rack run, sets of 5 e/s, rest = brah's work, 10kg all the way to 38kg in 2kg intervals.

the form after the 20kg mark was bad on a level that only the participants could appreciate.

imnothim · 28-03-2013 12:06am

i was late + tired so i cut tonight short

behind neck press 45kg 3x12

squats 120kg 2x20

bench 85kg 3x12

imnothim · 29-03-2013 10:23pm

im going back to strenght stuff next week, the 20r squats is grand but the gym being closed a couple of weeks ago fooked my momentum so i need a restart. i havent looked at my back squat in a while so i tested today to set me up for the next while.

squat - pb185kg
60x5
80x4
100x3
120x3
140x2
160x2
170x2
180x1
190x1
200x1
205x1
210 missed, got up from the bottom about 3" but i leaned onto my toes enough just to take all my speed out. its defo there in the legs i just need to sharpen up my tech.
big buzz with a 20kg pb.

benchz
x3's - 60,70,80,90,100,105,107.5
x5's - 100,100,100

over head pressz
3x5 60kg

dipsz
3x5 + 16kg kettle bell

imnothim · 30-03-2013 2:59pm

coan d.l week 2

50x5
70x4
100x3
130x3
150x3
170x2
190x2
210x2
main lift
225x2rep pb

speed deads
programme says 182.5 x3 x8, i dont know what the fook was in my mind but i unknowingly set up 202.5 and cracked on to the point that about 3 sets in i was getting so pissed off with how hard the 182.5 triples were going that i absolutley tore the reps up out of pure spite.
when i was finished the last set somebody pointed out my miscalcution and that they noticed it very early but didnt want to put me off cos it looked good.

202.5 x3 x8 rep pb in there too

assistance of 70kg s.l.d x8, 70kg row x8, 40kg pulldown x8, bar g.m's x8 all for 3 sets

imnothim · 31-03-2013 11:40am

5.5km plod, no doms but my legs are on strike

imnothim · 01-04-2013 8:20pm

squats

loads of reps up to 100, then long pauses at 100x5.
x3's - 120, 140, 150, 160
x2's - 170, 175, 175
x1's - 180, 180

bench

x5's - 60, 70
x3's - 80, 90, 100, 105, 110 rep pb
x5's - 102.5, 102.5, 102.5

ohp

x5's - 60, 60, 65
x3's - 70, 70

dips
+16kg x4
+12kg x4
+10kg x4 - these were meant to be 16kg 5x5. they werent.

imnothim · 03-04-2013 10:25pm

squats

120 x3
140,150,160 all x2
170 x3
170 x3
170 x3
180 x1
180 x1
180 x1
120 x20

bench

60,80,90,100,105,110 all x3
3x10 @ 85kg

imnothim · 05-04-2013 8:59pm

i totally mishandled all my training in the last 7/8 days with coan dl still to come. im glad though cos iv a good idea of where i am and where i want to go over the next few weeks. i want to start working in or around 200kg+ on squats by the summer, benching in the 120's and max out d.l somewhere between 260-300 ( while being disapointed with 260 ). also eat my way down to 100ish, from a less than muscular 106.
today i was spent but put in a decent shift but it was a struggle.

squats
60kg pause(ten sec pause) squats + fast squats x 10 of each in 5's

100kg pause squats - i love these

120 x3
140 x3
150 x2
160 x2
170 x2
180 x2
180 x2
190 x1
140 x1 - drop set, lol, i was fooked with a capital fook

bench
60,70,80,90,100 all x3
110 x5 rep pb
110 x5
110 x3
120 x1 pb i tried a 5x5 @ 110 and failed so this was my consolation

ohp
60 x3
60 x3
70 x2
75 x2
80 x3 pushed it
60 x5

pull ups
none +0kg

imnothim · 06-04-2013 2:19pm

coan d.l week 3

60 x5
100 x3
140 x2
170 x2
200 x2
220 x1
230 x1

237.5kg x2 rep pb
these flew up, the first was tidier

https://www.youtube.com/watch?v=-XR2B71mRcM

195 x3
195 x3
195 x3
195 x3
195 x3
195 x3
again these were handy enough

https://www.youtube.com/watch?v=oPoafT2hw04

circuit - 8reps of sld, bentrow, pulldown, gm's x3

next weeks going to be some craic because of the ridiculous figures i put in to the prog's calculator. i cant wait.

Turbo_diesel · 07-04-2013 11:01am

imnothim wrote: »

coan d.l week 3

60 x5
100 x3
140 x2
170 x2
200 x2
220 x1
230 x1

237.5kg x2 rep pb
these flew up, the first was tidier

https://www.youtube.com/watch?v=-XR2B71mRcM

195 x3
195 x3
195 x3
195 x3
195 x3
195 x3
again these were handy enough

https://www.youtube.com/watch?v=oPoafT2hw04

circuit - 8reps of sld, bentrow, pulldown, gm's x3

next weeks going to be some craic because of the ridiculous figures i put in to the prog's calculator. i cant wait.

Well done on the Deadlifts. Looks like there is a good bit more left in the tank anyway. How many days a week do you plan on training now & what sort of programming are you doing on the non Deadlift days? You reckon if you plan on pushing weight on the deads & try cutting weight at the same time that it will kill you?

imnothim · 07-04-2013 11:15am

Turbo_diesel wrote: »

Well done on the Deadlifts. Looks like there is a good bit more left in the tank anyway. How many days a week do you plan on training now & what sort of programming are you doing on the non Deadlift days? You reckon if you plan on pushing weight on the deads & try cutting weight at the same time that it will kill you?

thanks, yeah id say 250 isnt impossible in the next week or so.
im doing 3 days + deadlift day, next week il have to juggle it a bit for work so prob 2+d.l.
im not cutting as such, just trying to cut out some of the ****e i eat over the next 3/4 months, this shouldnt affect traing to much cos it will be slow. i want to be sitting around 100kg all the time so if i do enter a comp i wont have to work to hard to make the 100class.
programming for squat and bench are a bit makeitupasigoalong at the moment, i might consult an expert in the next while for some advice.

imnothim · 08-04-2013 10:12pm

squats
120 x3
140 x3
150 x2
170 x1
180 x3
180 x2
180 x2
60 with 5sec pause x5
these felt so bad today.

bench
60 x3
80 x3
100 x3
110 x3
115 x3 ( spotter came in a bit on the last )
115 x3

bent rows
60 x5
80 x5
100 x3
100 x3
100 x3
100 x3

then for some reason
bandbencharoo's sets of 5, up to 50kg, probably 6-8 sets.

imnothim · 10-04-2013 10:47pm

i was feeling very ghey today, i might give squats a rest for a week or maybe a day.
i also done some fooken thing to my elbow/shoulder/arm area with them band resisted bench stupidity on monday which was really sore today on the lowering part of the bench. at least it wasnt a sniffle and i could carry on training.

squats
120 x3
140 x3
155 x3
170 x2
170 x2
170 x2

bench
60 x5
80 x4
100 x3
110 x2
115 x3
115 x1 , i got an owwy
100 x5
100 x5
100 x5

dips +20kg 3 sets of 5

ohp 60kg 3x3

15min full belt on the crosstrainer, level 3, absolutely owned it.

imnothim · 12-04-2013 4:17pm

coan d.l week 4

60 x5 x2
80 x3
100 x3
120 x3
140 x3
150 x3
170 x2
190 x2
205 x1
220 x1
235 x1
245 x1 5kg pb

252.5kg x1,12.5kg pb
i was so close on the second rep, if i had of stood and reset i reckon id have got it. happy with the first rep

https://www.youtube.com/watch?v=X0LRxn_lmXw

210 x3 rep pb
210 x3
210 x3
210 x3
210 x3

https://www.youtube.com/watch?v=1teLhiWbmkQ

then assistance circuit x3 + 15min xtrainer.

imnothim · 15-04-2013 3:45pm

squats
60 x5
80 x5
100 x5
120 x3
140 x3
155 x2
170 x2 x6 - with a skinny belt

bench
60 x5
80 x5
90 x5
100 x3
105 x3
112.5 x3
117.5 x3
110 x5
110 x5
110 x3

bent rows 100kg x5 x4

dips bw 5x5

pull downs x4's 80, 90, 95, 100, 110

x-trainer - 15 min of amazingness

imnothim · 17-04-2013 6:50pm

squats
60 x5
80 x5
100 x3
120 x2
130 x2
140 x2
150 x1
160 x1
170 x3 x6

bench
60 x3
80 x3
90 x3
100 x3
110 x3 x3
100 x5 x2

ohp
60 x3
65 x3
70 x3 x2
75 x3 - pushed

powershrugs
100 x3 x3
120 x3 x2

frontsquats
90 x5 x2
95 x5 x2
100 x5 x2

imnothim · 19-04-2013 8:25pm

i had to fit my d.l work in today, i didnt want to skip squat+bench either so decided to do all 3. which was a stupid decision. squat+bench went fine but the d.l really bombed. every rep seemed to be fighting back.

squat
60 x5
80 x5
100 x3
120 x3
140 x2
150 x2
160 x2
170 x2 x6

iv followed the russian squat prog this week to see what its like, and im enjoying it, although this is the intro/handy week. il stick at it now and see how hard it gets.

bench
60 x2
80 x2
100 x2
105 x1 x2
110 x1 x2
115 x1 x2
120 x1 x2
125 - aaaargh im trapped. i got saved.

dips
+15kg 5x5

deadlifts
60 x5
100 x5
140 x3
180 x3
200 x2
210 x1
225 x3 x3 - i missed the last rep
185 x3 x3

i didnt get a proper warm up in here, i rushed it because i was tired and the session suffered as a result. and i skipped the assistance entirely, looking back now a couple of hours later thats a bit disapointing.

imnothim · 20-04-2013 8:46pm

i felt like i left a bit a bit in the tank yesterday so i had another run at it today.

deads
60 x5
80 x3
100 x3
120 x3
140 x2
160 x2
180 x2
200 x2
210 x2
220 x2
185 x3 x3
i tried to be cute yesterday and do a double session that i wasnt able for.i felt so much sharper today, but managed to grind out enough yesterday to make myself have to draw a line at the 220x2 rather than hitting a 225 3x3. i should learn something from this.

powershrugs
145kg 3x5

pulldown
loads of different types + grips from 60-100kg.

Da Za · 22-04-2013 1:34pm

Good training man - Strong.

That 252.5 would'nt pass as you're hitching - I have had the same problem (diff reason though) but have rectified it. Just be patient with the pull and you'll be good.

I'll be in on Thursday Night to pull if you're around.

Bad form and grunting

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