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Pull 3 plates, learn to bench

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hratIcon...26-09-2011 @ 10:37 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Filling in;
Last thursday;
squat 80 1x5 Absurdly hard. Toes out, sensible stance but was fighting the stupid form all the way. I think I kept them correct but damn was it an effort. Couple 1s with 85 just to think about what I'm doing, might have been another 80. I hope it's mental because I didn't use to squat so badly, hopefully with concentrating I'll improve quick, because I'm sure I have the strength.
60 1x21 Fine. Hard to breathe and starting to break form on last 3 reps. (This is what's clearly stupid. I did 15+ perfect reps at 60 easy, yet even 1 at 80 was effort. Arrgh)
Bench 50 2x3 fine really. wider bench, wider grip, felt good.
GHR 3x5 knees high on pad.
Grip strength amusement; chins with one hand gripping strap looped over bar, 3L, 3R
chins with both hands on straps; couple 1's
dead hang with one arm, couple goes, few seconds each. Don't think my grip is what holds back my climbing sadly...
hratIcon...26-09-2011 @ 10:42 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Last Friday;
Power clean 40, 45, 50x2x1, 45 x1pc&j, 45x1x3 pc (clearly got 50 now, start working on 52.5)
DL 120x1 fine. grip going, tried straps but no go, so did 115x2x1
power shrug 80 3x8 Use ankle extension, think that's alright for what I want.
DB ohp 12.5 3x6 R arm, 9 2x8, 1x12 L arm (was feeling dodgy and I couldn't find a 10)

5 aside footy 1hr.

Alright. I'm happy with a 120 dead when still a bit tired. In gym I tend to setup to hands about 4inches above the bar, then dip, grip and pull, gets the stretch and flies off the floor. But needs confidence in grip that I don't have on platform yet. Ought to work on it.
Hammys stiff all Sat and most of Sun, the -ve of GHRs is killer.
GettinFatStrongIcon...26-09-2011 @ 11:08 
tr
Member 2658, 458 posts
SQ 150, BP 140, DL 200
490.0 kgs @ 117kgs UnEq		what the s**t, u can do 1 handed pullups.... also 60x21 squat, you +5'd and matched reps? Grin
hratIcon...26-09-2011 @ 12:08 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Nah just wording badly. I was doing 1 hand on the bar, the other on a strap, just for fun.

with the 21 reps, its purely willpower still. Started 4 weeks back at 40kg, been going up 5kg each week and it's not been getting any harder, just stays a battle to breathe. Not certain of another 5kg jump, but I'll give it a go. BWx20 seems significant.
hratIcon...27-09-2011 @ 12:52 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Monday
squat 72.5 8x3 Working in, with the new bar posn had to tiptoe the bar out a bit, which didn't help. Last rep of last 2 sets unacceptable. Some of the others were poor too (the usual)
bench 40x2x5, 42.5 x3x5 Great, solid posn, feeling the drive. 2nd set at 40 so easy I had to go up. last set at 42.5 could've used more rest tho'
chins +5kgx2x2, +10kgx1 for fun
plank+20kg 1.10, 1.00 collapsing.
hratIcon...27-09-2011 @ 13:00 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Today; push press 40, 45xF, 45 PR first try stalled few inches above head, wasn't expecting that so wasn't ready to fight. Second try same but prepared and locked out on pure triceps. Shaking all over
40x3, 2.5, 2, 1 just tired out.
strict press 27.5x5,4,4 ditto
rows 47.5 3x5

I think bicep tendon on left arm hurting; was a bit last Friday. I think it's from chins on a straight bar, and doing a 1RM on them like an idiot, so I'm easing up on them.

Swim 30min, 5mins in steam room.

Really happy with the push press. OH has always been a battle, and getting to 100lb is a nice milestone. Also seems I'm getting the feel of a tight upperbody, since a couple months back I couldn't even support 45 properly.
WiegieboardIcon...27-09-2011 @ 13:29 
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as crimson as my last victims underclothing.....
Member 899, 11370 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		Nice PR Heather that's a fair whack of weight!
GettinFatStrongIcon...27-09-2011 @ 14:16 
tr
Member 2658, 458 posts
SQ 150, BP 140, DL 200
490.0 kgs @ 117kgs UnEq
Post Edited: 27.09.2011 @ 14:17 PM by GettinFatStrong
hrat said:Nah just wording badly. I was doing 1 hand on the bar, the other on a strap, just for fun.

with the 21 reps, its purely willpower still. Started 4 weeks back at 40kg, been going up 5kg each week and it's not been getting any harder, just stays a battle to breathe. Not certain of another 5kg jump, but I'll give it a go. BWx20 seems significant.


that is because in ur mind 40kg is f**kall so u put no effort in. im like this during warmups, lighter feels heavier because i put that much less effort in.

so u gotta make it easy, press fast, have it in ur concious thought that it is piss all weight. u will see.
hratIcon...27-09-2011 @ 18:30 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Funnily enough there was a guy half squatting 40kg in the rack next to me while I was pressing. I felt a bit bad for him, tempted to loan him Starting Strength but refrained from adding insult to insult Happy
65kg. 1x21. Coming Thursday. Right. No bother.
hratIcon...30-09-2011 @ 09:50 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Yesterday, alright session.
Squat tried my preffered feet forwards stance. 80 1x5, 85 x3 poor.
65 1x19 Arms numb because it was taking too long, 19th was so very bad decided to call it. Still, that's bodyweight for a good few reps Happy

Bench 52.5 2x2 rep PB No wrist wraps, and the second 2nd went up right over my face. Starting to get the setup right tho, and starting to get a little stronger, finally.
Chins hands on straps looped over bar, so much nicer on elbows because they rotate, strongest position for me, and pretty good grip workout.
GHRs fiddling with the technique.

So squats. Went for a walk and had it out with myself. I've been doing it wrong. Narrow stance feet forwards makes the knee caving look and feel less bad, but it's still there, obviously. So, since I'm on hols next week, I'm resetting properly. Taking the hint from Rico, I'll go back to linear progression, 3x5, twice a week 2.5kg increase each session. Start at 60 (21 rep max, that's got to be light enough, surely?). Sensible, wider stance, natural feet, count no rep that is not good. 2 misses in a row means 5kg reset and work back up. I'll take maybe 2 resets, then change programming. If I can get even 75 like that, I'll be much stronger. 80 would be amazing. I really hope this works...
GettinFatStrongIcon...30-09-2011 @ 11:59 
tr
Member 2658, 458 posts
SQ 150, BP 140, DL 200
490.0 kgs @ 117kgs UnEq		+5kg -2 reps good stuff :P
WiegieboardIcon...30-09-2011 @ 12:19 
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as crimson as my last victims underclothing.....
Member 899, 11370 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq		I like the high rep squatting that's going on. I hate when the arms get the pins and needles. You never quite know if it's lack of bloodflow or a heart attack!
Gratz on your PBs!
hratIcon...30-09-2011 @ 14:20 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Heh, very occasionally I get this thing where for a few seconds my chest locks with this stabbing pain and I can't inhale (it's not serious). Now that feels like a heart attack.

I honestly couldn't have got another squat rep after the 19. Might have moved the bar agin, but wouldn't be a squat.

Today; power clean 40, 45x1, 50x3x1 3rd messed up and caught with wrists. Ouch. Think 3's with 47.5 is the next step, then 2's with 50.
DL 110, 120x3x1, fails at 130, 130, 125 because I felt like it. Grip is a bit of an issue now.
power shrug 90 1x5 lots of power, not much shrug.
RDL 80 2x5 felt nice.
Left elbow was hurting again on DL warmups, the dodgy clean tweaked it. Stuck my long wrist wrap over for heavy sets, no pain.


Rower conditioning. mostly 30/30 sec. total 3000m in 15.05

Now to pretend I don't have legs, so they'll stop feeling dead.
GettinFatStrongIcon...30-09-2011 @ 14:38 
tr
Member 2658, 458 posts
SQ 150, BP 140, DL 200
490.0 kgs @ 117kgs UnEq		generally if u fail a 1 repper on deadlift u will not pull that weight the same day lol
RicoIcon...03-10-2011 @ 09:35 
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Sugdens very own David Dimbleby
Member 1403, 3716 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq		Good plan with the squats Happy

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