Bad form and grunting

imnothim · 22-04-2013 07:10PM

Da Za wrote: »

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

that would be graet daza, what time are training at?

imnothim · 22-04-2013 07:13PM

today was good.

squat
60 x5
80 x3
100 x3
120 x2
140 x2
150 x1
160 x1
170 x4 x6

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

bent rows
100 x5 x5

dips
+15kg 5x5

70kg clean x1, i think il enter the leinsters.

Turbo_diesel · 22-04-2013 08:19PM

How are you finding the Power shrugs? Tried them before but never felt like I was doing them right. Do you do them with straps?

imnothim · 22-04-2013 09:23PM

power shrugs i like. il probably get a load of your doing it wrong messages after i say this, but i am very concious not to do a clean high pull, so i start with the bar at arms length ( rather than above the knee ) so it only travels about 3-4" but i "power" it through my legs and hold at the top for 3 - 5 seconds. i use straps too.

Da Za · 23-04-2013 10:06AM

imnothim wrote: »

that would be graet daza, what time are training at?

I'm in 2nite benching too.

Around 7ish 2nite and Thursday.

imnothim · 24-04-2013 09:32PM

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

bench
60 x5
80 x3
100 x3
105 x2
110 x2
115 x3 x3

chins
3,3,3,3

powershrugs
145 x5 x3

the chins surprised me, i kept pretty good form for all of them, i could probably have done a couple more sets.
the power shrugs kept catching on my which was very distracting. i must dress to suit in future.

imnothim · 25-04-2013 09:01PM

i worked in with some of da za's training tonight. it was a good workout, which included a dubious pb that im going to claim. it was a good eye opener for me in relation to my own d.l, there were 2/3 points/weaknesses in the lift where i can improve which he pointed out to me. im going to finish my coan programme over the next 4-5weeks and then hopefully we can work together a bit more consistantly , i have no problem in admitting that i wouldnt be able to do both in the same week.

deads - i had planned on doing more watching than lifting.
60 x5 x2
100 x5
140 x3
180 x3
200 x3
220 x1
240 x1
260 x1 pb i was told this wouldnt pass in comp. i wasnt in comp tonight.
260 xf

band assisted deads
277.5 x1 x4 - these are great

https://www.youtube.com/watch?v=B9R82Pm7tbo

thanks again da za

imnothim · 26-04-2013 09:09PM

i was tight for time today ( and bollixed ) so ...

squat
60 x5
80 x3
100 x3
120 x3
140 x3
150 x1
160 x1
170 x5 x6 - these were average at best

bench
60 x5
80 x3
100 x3
105 x1
110 x5 x5 - im happy with how my bench is coming along, these were really solid.

imnothim · 28-04-2013 04:15PM

sat 27-4-13

coan deadlift week 6

60 x5
80 x3
100 x3
120 x3
140 x3
160 x2
180 x2
200 x1
210 x1
220 x1
230 x1
237.5 x2 - had a bit of a battle with the second rep, it was down to a fatigue from the last few days.
195 x3 x3

powershrugs
155 x5 x3

stiff legdeads - bent rows - chinups - goodmornings x5 each x3

imnothim · 29-04-2013 07:13PM

squats
60 x5
80 x3
100 x2
120 x2
140 x2
160 x2
170 x2 x6 - i done these on 90sec intervals for the humour.

bench
60 x5
80 x3
100 x3
105 x2
110 x2
115 x3 x3
102.5 x5 x3

pulldowns - chinup type of movement
80 x5
100 x5
110 x5 x3

dips 5x5 - tried to load these, but bw was all i could muster

imnothim · 01-05-2013 08:16PM

im getting killed with work this week, i had to pick either sleep or training this afternoon. i compromised and just squatted.

squats

60 x5 30 sec pause each
80 x3 30 sec pause each
100 x3 30 sec pause each
120 x2
140 x2
150 x2
160 x2
170 x6 x6 - this was a major head war. i was really reaching for excuses to stop but shame won the day and i finsihed.

imnothim · 03-05-2013 10:58PM

coan deadlift week 7

60 x5
80 x3
100 x3
120 x3
140 x3
160 x2
180 x2
200 x1
215 x1
230 x1
240 x1

main set was meant to be a double, i missed lockout on rep 2, so i took a minute and got it as 2 singles

252.5 x1 +f
252.5 x1
210 x3
210 x3
210 x3

powershrugs
60 x5
100 x5
140 x5
170 x5
170 x5
170 x5
140 x10

stiffleg deads
100 x5
100 x5

bentrows
100 x5
100 x5

chingrippull downs
100 x5
100 x5

g00d mornings 2 x 5

imnothim · 04-05-2013 06:24PM

so tired, so little time...

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

https://www.youtube.com/watch?v=7KWebw8irlo

bench
60 x5
80 x3
100 x3
105 x2
110 x2
115 x3 x3

imnothim · 06-05-2013 05:26PM

skwaaats
60 x5
80 x3
100 x3
120 x3
140 x2
150 x1
160 x1
170 x1
180 x5 x5 -this was actually grand, and depth was good throughout. i dont think iv done a 5x5 at 180 before, so im happy.

bench press
i threw out the programme that i was following mianly because i wasnt really following it. im trying a different one now which includes a bit more assistance work

60 x5
80 x5
100 x3
105 x2
110 x2

115 x1 x5
105 x3 x3
95 x7 x4

overhead log press
50 x7
55 x7
55 x7
55 x3 + 4pushed

bent rows
90 x7 x4

lying tri extensionz
35 x7 x4

curls d.b
22 x7 x4 e/s

imnothim · 08-05-2013 10:44PM

squats
60 x5 x2
80 x5
100 x3
120 x2
140 x2
150 x2
160 x1
at this point i lost all ability to keep track of what i was doing, it was meant to be a 6x2 @ 170, long day...
160 x2 ?
160 x2 ?
170 x4 ?
170 x3 ?
170 x3 ?
170 x2
170 x2
i kept all the rest on these around 60 sec.

bench
60 x10
85 x7 x4

inc db press 30's 3x10

front raise/push down/curls all 3x10's puuuuuuumppumppumpitup

imnothim · 10-05-2013 08:46PM

coan deadlift week 8

60x5
100x5
120x3
140x3
160x2
180x2
200x1
220x1
235x1
245x1
255x1 - this was not textbook

ok so i knew this was going to happen when i started this programme but as the weeks went by i genuinely believed i could complete it. i have a lot of excuses as to to why i missed my lifts today but the bottom line is that i wasnt ready.
i had a few guys watching today and the consensus was that i have no problem the strenght part of the lift but the technical part is really lacking. brute strenght and ignorance has got me to a 260kg deadlift but to go forward from here i have a lot of work to do.

265 - fail, one of my hands opened
265 - i didnt reset from the miss. mistake#1. i think i would have got it had a few other things on the day been a bit different, food, sleep, work all that lark, fact is though, i missed.

200x3
200x3
200x3

powershrugs
180 x5x2

stiff leg deads
140 x5x2

pendlay rows
120 x5x2

chinup grip plate loaded pulldown bro
100kg x5x2

its a few hours since training now, and im actually happy that i got found out. im going to compete at the idfpa single lifts later in the summer so i know what i have to do between now and then to not make a disgrace of myself.
it is now time to get over myself and get ready to squat tommorow. heavy.

imnothim · 11-05-2013 02:12PM

squats
60x5 (15sec pauses)
80x5 (15sec pauses)
100x3 (10sec pauses)
120x3 (5sec pauses)
140x2
150x1
160x1
170x1
180x1
190x4
190x4
190x4
190x4

https://www.youtube.com/watch?v=v-JfyRtH7yE

https://www.youtube.com/watch?v=DZwM0Yh4yMY

bench
60x5
80x5
100 x5x7sets

behind neck press
50kg 7x4

imnothim · 13-05-2013 09:18PM

skwatz
warm up and 6 doubles @ 170kg

binch
i been reading a lot about bench set ups and decided to actually apply some, mahoosive difference. i felt manly.
60x10
80x6
100x3
110x2
120 x1x5
110 x3x3
97.5 x7x4

logpress
60 x7x4

bender rows
90 x7x4

pumppumppumpitup front guns and also back guns

imnothim · 15-05-2013 05:51PM

squats
60x5
80x5
100x3
120x3
140x2
150x1
160x1
170x1
180x1
190x1
200x3rep pb
200x3
200x3

https://www.youtube.com/watch?v=SJ-By9M6pYM

*i joined a weightlifting club*
its a plan, went through a load of drills and got a programme.
i was breathing heavily.

good mornings 3x5 @60kg, lots of room to load these up

rack pulls
140x8
180x5
200x3
200x3
210x3
220x3

back extensions, reverse hypers sets of 8xnot as many as intended.

boom.

imnothim · 17-05-2013 07:43PM

i was in no humour today, doms galore in my lowerback. i gradually got into it but i felt like was going half pace.

squats - warm up + 6 doubles @ 170kg

bench - warm up + 7sets of 5 @ 102.5kg

behind neckpress - 4sets of 7 @ 52.5kg

dips 4x7

then squats again with some olypmic* lifters
*may not feature in actual olympics

110x3
130x3
140x3
150x3
160x3
170x1

imnothim · 18-05-2013 05:02PM

i done week 8 last week and uncovered a major flaw in my technique, so im going back to the start and fix the problem, i hope.

70x5
110x5
150x3
180x2
205x2

165x3 - 8sets

i glossed over the assistance the first time around. im going to push it a bit harder now

stiffleg deads
150 8x3

bentrows
90 8x3

goodmornings
90 8x3

il bump weight on these each week, iv no history of gm's or sld's so im feeling them out as i go.

i done this session 2months ago at a much lower intensity and it wrote me off for about 2 days. today was very easy. this pleases me.

imnothim · 20-05-2013 09:04PM

squats - last week of russian squat programme.

60x5
80x5
100x3
120x3
140x2
150x2
160x1
170x1
180x1
190x1
200x1
210x2 new max
210x2 again

https://www.youtube.com/watch?v=RAJ4rf-OS5w

max effort day on fri, i cant wait.

bench
60x5,
80x5
100x3
110x2
115x1
120x1
125x1 x5sets - this is my current max, so yeah
110x3 x3sets
100x7 x3sets

cablepushdowns
full stack 5x5, major showing off

RidleyRider · 20-05-2013 10:27PM

Nice going man. What squat programme are you on?

Pavel66 · 21-05-2013 12:05AM

Very nice! Definitely more in the tank...

imnothim · 21-05-2013 10:14AM

RidleyRider wrote: »

Nice going man. What squat programme are you on?

http://www.exrx.net/WeightTraining/RussianSquatProgramGenerator.htm

imnothim · 25-05-2013 01:44PM

i couldnt train since monday because of work which fooked up my mojo a bit so i tried to cover a bit of everything to make up for it.

squat
tested max at the start of april was 205kg, i got 210kg on monday.
60x5
80x5
100x3
120x3
140x3
150x2
160x1
170x1
180x1
190x1
200x1
210x1
215x1 pb

https://www.youtube.com/watch?v=aWQyw5cKs7Y

220x1 pb

https://www.youtube.com/watch?v=ZeWYx1khWs0

230x1 pb - bit of a battle, but battles are good craic when you win

https://www.youtube.com/watch?v=B78WjZ8obKw

25kg pb in around 7 weeks, im very happy with this.

goodmornings
60x5
80x5
100x5 x3

rackpulls, above knee
220x3
230x3
250x3

bench
110x8
110x8
110x6

gunshow with elite level weightlifters
loads of swole x pump

Turbo_diesel · 25-05-2013 02:10PM

imnothim wrote: »

i couldnt train since monday because of work which fooked up my mojo a bit so i tried to cover a bit of everything to make up for it.

squat
tested max at the start of april was 205kg, i got 210kg on monday.
60x5
80x5
100x3
120x3
140x3
150x2
160x1
170x1
180x1
190x1
200x1
210x1
215x1 pb

https://www.youtube.com/watch?v=aWQyw5cKs7Y

220x1 pb

https://www.youtube.com/watch?v=ZeWYx1khWs0

230x1 pb - bit of a battle, but battles are good craic when you win

https://www.youtube.com/watch?v=B78WjZ8obKw

25kg pb in around 7 weeks, im very happy with this.

goodmornings
60x5
80x5
100x5 x3

rackpulls, above knee
220x3
230x3
250x3

bench
110x8
110x8
110x6

gunshow with elite level weightlifters
loads of swole x pump

Great battle on the squat PB Shane fair play.

imnothim · 27-05-2013 09:29PM

im going to run the russian squat programme again but not for a couple of weeks, im switching my main focus to deadlift from now untill the idfpa single lifts in august(i think).
having said that i done no deadlifts tonight and attempted a squat session that makes me think i was under the influence of something when i planned it.

squats
60x5 30sec pauses
100x5 3x30sec pauses
120x5
140x10
160x10
180x20*
160x10

bench
60x10
80x8
100x5
110x3
115x2
122.5x1
127.5x1 x5
117.5x3 x3
102.5x7 x4

my bench is improving a bit ahead of what i expected, loads of reps + loads of weight seems to be a good combo. i think 127.5kg might be a pb too.

pull downs + push downs. heavy, 3 sets each, 5-8 reps per set.

*planned 180x20 squat, may have actually been 180x3

imnothim · 28-05-2013 07:54PM

coan deadlift week 2

the difference to doing this programme while pushing myself hard and basically not are immense. by correcting my technique the speed deads are fast, but the consequence of giving it welly on the speed deads is that i was running on fumes for the rest of the assistance work, grip-forearms-hammy's-brain all took a bit of a beating so i missed reps, dropped weight, took multiple attempts to finish sets etc.
i think some sort of re-feuling during this workout is going to have to be put in place from now on.

deads
60x5
100x5
140x5
180x3
200x3
220x2

speed deads
180x3 x8

stiffleg deads
160x8
160x8
160x4 + 160x3

bent rows
90x6
90x7
90x5
these were meant to be 8's

pulldowns
8x3 40kg!

goodmornings
80x8 x3

imnothim · 01-06-2013 07:49PM

i got this session going and got called to work. i got a good warm up and good first set, 90 min break, and a poor enough attempt to rescue the rest of it. i ran out of steam in a big way. again, food would have made a difference here.

bench
60x5x2
80x5
100x5
110x5
i planned 120 5x5 and felt good for it.
120x5
*break*
100x5
110x3
120x2
120x2

rack pulls - from the knee
120x5
140x5
180x5
200x3
220x3
240x3
260x2
280x1
280x1
280x1
280x1
280x1
from here i was planning 260 3x3 and 240 5x3 but i was done, i couldnt actually move the 260.
240x3
200x5
180x5

heard a good one today, deadlifting is getting banned in my gym :eek:

Bad form and grunting

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