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Pull 3 plates, learn to bench

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hratIcon...27-10-2011 @ 21:36 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Cheers. I should have had it back in August. Planning to go for a properly rested max sometime in November; I fully intend to hit 140 this year.
Weds climbing. Still scared of leading, so I tend to burn out all my strength by death-gripping everything. Did a 6a on the side of the overhang, so not totally useless. Top-roped I've lost very little. Purely mental, but that doesn't help me fix it. Just heard Dave McLeod talk. He's an amazing speaker, and I'm wonderfully inspired. Hopefully I'll be able to talk myself up some nice leads at Ratho weekend after this one.

On subject of talking to myself, I had to seriously psyc DOWN squatting today. I'm terrified of finding the end of the progression, although the weight still feels light.

72.5 3x5 set 2 rep 4 was barely acceptable, but concentrating made the 5th alright. 4 and 5 of 3rd set were borderline. But overall, felt easy and form felt good.
Bench 50 1x2, 3rd bridged and muscled out. Awful narrow bench, so happy enough.
Played with snatch balance, oh squats and hang power snatch with just bar again.

Elbow hurting though. Need to watch alternating arm on deads.
WiegieboardIcon...27-10-2011 @ 21:49 
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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've met dave a couple of times now. He talked me through the finer points of leans last time and it helped a bunch!
hratIcon...27-10-2011 @ 22:00 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Heh, I'm not sure I'd want to talk with him about climbing. I know what my real problem is, and it's being pathetic and wimpy, which is pathetic. But listening to him was incredible.
WiegieboardIcon...27-10-2011 @ 22:05 
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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		He's a good guy with a tonne of time/patience and advice for mere mortals like I. His stuff's inspirational for sure. He's one ballsy dude!
hratIcon...28-10-2011 @ 12:28 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Yeah, as you say, I doubt he'd mind, but I'd feel like a twit.

Today, feeling good, earlier session.
Sore elbow and little time so skipped cleans.
DL 100x3, 110x5, 135x1 Was an all out max, really, I know it was rounded, and the lockout was bad, but TBH that's what I was going for, an absolute max. I think it's alright every so often.
Football 3against 2, exhausting. Also got a ball to the temple. My glasses survived, and I've barely a headache anymore Happy

I feel strong. Somehow, making my squat progress seems to make me feel strong, and I love it!
hratIcon...31-10-2011 @ 20:21 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Squat 75 3x5. Poor, unacceptably so. Ground out the reps but 4/5 of sets 2/3 were GMd and knees in. Just couldn't keep the hip tension I wanted. I'll repeat Thursday.
Bench 40 5x5 Fine. New bar so wobbly, new wider bench so upper back awkward. Meh.

Knackered and out of time.

Squat I think was a bad day, poor eating and sleeping over the weekend and a pint on Sat. Hopefully repeating the weight will get things moving again.
JackRevansIcon...31-10-2011 @ 20:37 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		bench is coming on nicely, 5x5 on 40 must be worth atleast a little over 50 x 1?
hratIcon...01-11-2011 @ 19:20 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		My bench strength is flat. I've hit 45x5 before and still, on another day, failed 50x1 Happy TNG good for 50x2-3 at the minute tho'

Today; push press 42.5 2, 2fails, 1, 1 all triceps.
PC and jk 40 x2
strict press 27.5 3x6 Starting to get the tightness, but still sucks.
rows 45 3x6
curls 10kgx5, 6kg x10 trying to figure out the dicky elbow. these don't hurt.

swim 30min. managed a whole length in one breath. Dunno the distance.
hratIcon...03-11-2011 @ 20:06 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Weds off. Really looked forwards to it, too.
Today
squat 75 3x5 Better, but still not as good as I hoped. I think I'm divebombing a bit too. I'll try 77.5 next time, and try cutting the depth a bit. But while the knees were moving, only 2 reps of the 3rd set were really dodgy. After next week and hopefully an 80, I'll reset to 70, work back up for 2 weeks and hope to have got it sorted.

snatch balance, oh squats, power snatch etc etc, 20kg on shiny new womens bar.

chins, 4,4,2 wideish pllel grip. Gym has ditched the racks with the nice 45degree bar centres, I'm a good bit weaker on chins when the grip is wide.
hratIcon...04-11-2011 @ 15:02 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Sore adductors this morning. I hope that means they're begin used properly in squats now. Pretty tired too.
Deadlift 100x3, 1 rep DOH, pretty sure that's a grip PR. 110x1, 120x1 140xfailx3 100x1 barely.
Had to try it Happy but wasn't expecting much. Hips went straight up, whole back rounded and barely left the floor. Shouldn't really have tried again, either, but heh.
Curls 8kg 10,10,5(got bored) Seeing if these help the elbow deal, although it doesn't hurt ATM. Used a cheap tuby bandage for a reminder not to f it up, too.
Bench 50x3 fine. New benches are wider, took a session to get the hang of, but this was easy.

Football 1hr.
hratIcon...07-11-2011 @ 19:44 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Climbing at Ratho on Saturday, brilliant. Some combination of longer routes, closer clips and different setters makes Ratho much less intimidating to me than Ibrox, so way more fun. I'm happy figuring out moves, instead of constantly terrified of falling.

Today, strange session; between football, climbing etc, left knee was hurting anytime I got to parallel unweighted yesterday and today, stabbing pain in kneecap. So went in today expecting to call squatting after warmups. Then didn't hurt at all, so I had to do my worksets unexpectedly Happy
77.5 3x5 sets 2 and 3 5th reps were bad, slightly rounded and losing upper back. Better than expected tho'. GMing some on later reps, but butt was going upwards not back, and knees staying out, so not terrible.
bench 40 2x5 45x5,4, 40x5 Good, getting arch and big chest.
RDL 1x5, 70

Not sure how much further the linear squat progression can go, but honestly, this is as far as I was hoping for. If I can hit 80 with reasonable form, no belt, I'll be proper stronger than 2 months ago.
hratIcon...09-11-2011 @ 13:57 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		More climbing yesterday at Ibrox. Really need to learn overhang technique, because I was resorting to pullups, and can't keep my feet on the wall. Dragged myself up a 6c and a 6b toprope tho' although I question the grade. Mojo returning, and has only taken 3 sessions Happy

Today; push press 40x2, 42.5 x2, failx2, 40x2,3 Not getting the leg drive right, prob because my legs are so tired at the minute.
strict press 30x4,3,4barely OK ish. Starting to get the hang of it, but shoulders very weak.
chins; pllelx3 on bars, then used the box-section of the rack instead because new bars are s**t, pullx3, chinx3,2, chin on strapsx1,1 Surprisingly easy to grip, esp after yesterdays arm destroying adventures.
leg raise 3x5 bent knees, and very hard; I think this is the strength I need for the overhangs, so will work on them.

swim 20min

Shoulder is hurting again. Don't know if it's structure or technique but it's def. a recurring problem I ought to damn well fix now.
hratIcon...10-11-2011 @ 21:13 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Leg raises gave me sore abs, wtf?
Squats, 80 5,4,5 not exactly sharp. Not nearly as bad as they used to be, but getting unacceptable. OTOH, this time last year, this was a 1RM, so I'm pretty happy.
Bench 50x2 failed a 3rd. Not much there after pressing yesterday.

Shoulder rotations stuff, and 1x50 curls with 4kg to get a bit of blood through the elbow.
Warmed up with shoulder dislocation stretch, seemed to help, as did chalking back and being careful with the grip posn.
hratIcon...13-11-2011 @ 21:03 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Borked myself in pretty much every way. I guess the slightly sore knee put me lopsided on squats, and managed to bust my back warming up deads on Friday. Played football regardless, because I'm a prat, although I did take it easy. Pretty much sorted now. Also, 20kg GMs wrecked my hamstrings, I guess because they were deep.

Gave blood yesterday and wound up with a 2in square bruise, so should skips anything arm-y for couple days.
So, in the interests of not being tempted to idiocy, I'm skipping next 2 sess.

"Sense" is my middle name, but "complete lack of" is the first ones Happy
hratIcon...16-11-2011 @ 20:42 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Donated blood again Sat, ended up with enormous bruise, couple inches across. Managed an entire day off (Mon), couldn't stand any more. New climbing place yesterday, lots of bouldering. Ripped my hands up a bit, but worth it. Also dropped off from a decent height a few times, seems to have upset my legs.
Today;
back sore on back squats, so did Front instead; 60x1, 65x2x1, 60x3,2,1 then painless backsquats 60, 1x4 Pretty sure 65 is a PR.
OHP 27.5 5,4,5 playing with tech
Rigged up band to do dips, 2x5
chins, pllel wideish 3x3

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