Pull 3 plates, learn to bench
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| hrat |  | ... | 16-12-2011 @ 13:21 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Post Edited: 16.12.2011 @ 13:21 PM by hrat Been tired all week, hard to force myself out of bed; I think mostly because it's the run up to the holidays.Weds went climbing on my tod, concentrated on overhang technique, trying to keep my feet on. Thurs, decided to be sensible, did recovery squats 60x5x2 as perfect as I get, then a load of snatch balance, OH squat (up to 30x2x2), and jerk technique. Still as slow as mud. Friday; wanted to PR DL; woke up with stiff back. Wu with 60, 80 back stiff. Belt on loose 100x3, feels fine. Belt tight; 120x2 feels great. 130x1 pretty good. 140x1 hitched but I got it; it think the very loud "hgnarghhhhhhhh...BANG...sorry" was key. Calling it a new max, but bearing in mind not comp legal with the hitch. 100x5 to finish, exhausted, but keeping the hips down well; feeling in quads, unusually | ||
| JackRevans | | ... | 16-12-2011 @ 13:22 |
 'There was also a sausage in my mouth.' Member 2477, 16481 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | ah very good! | ||
| justheidi | | ... | 16-12-2011 @ 16:15 |
Member 3098, 173 posts SQ 105, BP 40, DL 130275.0 kgs @ 70kgs UnEq | Good to see that the 140 went before Xmas like you wanted! Well done, very strong. | ||
| hrat | | ... | 16-12-2011 @ 19:30 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Cheers; I have never hitched a dead before, but this I was going to get, no matter what. I'll go back to doing it right now. | ||
| hrat | | ... | 18-12-2011 @ 20:01 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Slept 12 hours again Friday night. I'm almost suspicious of the ZMA I bought the other week. Have ice on my eyeball, heck knows how I managed to scratch it, holding the pack on with a wooly hat. Thank heck I live alone because I must look a total twit. Climbing today. Grip strength has been improving noticeably, can now breeze up 6a and only struggle a bit with 3 6bs in succession. Feels good. Just realized I need a new log title; make those 3 plates 25s | ||
| Wiegieboard | | ... | 18-12-2011 @ 20:23 |
 as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Training is going well for you. That deadlift is excfellent. 3 plates is an achievement. Climbing the 6a and all the 6bs well is also a brilliant achievement. Have you been doing much more bouldering than usual? | ||
| hrat | | ... | 18-12-2011 @ 21:54 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Yep, been to the new GCA several times now, pretty much every week. Really enjoying bouldering, since I'm much less held back by fear; I find Ibrox pretty intimidating, much more so than Ratho, so I can't really push physically when leading there, it's all mental. Some days I can do things, others I'm scared to try. Have you tried the GCA yet? Can't wait for the New Year, going to try another round of 3x5 linear on squats and I'm hopeful of pushing that up near 90. I have great hopes of finally doing something with my bench too. | ||
| hrat | | ... | 19-12-2011 @ 22:33 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Rubbish session today, although on reflection not that bad. Tried the Toro belt again; was too loose, and I think it's just too rigid. When it's tight, I'm down at the second tightest hole, and the spare end hits right on my side with the lever front centre, and locks against the suede even tho' the body isn't tight. Tempted to chop a few inches off, but restrained myself for now since the breadknife would not do a good job. Plus the uni gym has new bars, and they're all weightlifting bars, so could feel, and hear, the bar slipping down my back, which strained my elbow-shoulder. Balls. Squats 60x5, 70x3, belt on 80x2, 90x1, 95x1, 90x1 hard, GM'd etc. Can't squat right with this belt. no belt 65x10 easy. Pissed and tired, quit. | ||
| Wiegieboard | | ... | 19-12-2011 @ 23:04 |
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Not been to the new place yet but I'm looking forward to it! I'm trying your curtain tuck technique tonight btw to see if it'll help heat the house up. Hopefully in time you'll get used to your belt. Maybe it just needs broken in a bit to your shape? | ||
| hrat | | ... | 29-12-2011 @ 16:42 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Restrained myself from going at the Toro with a bread knife, but I'm planning to chop a few inches off; I'm on the 2nd or 3rd tightest hole, so there's a lot of spare, and it sits right in the curve at my side; the suede locks up even though the belt isn't tight. Bit flu-y, coughing up gunk, but feel OK, so quick session to get back to squatting. Back with a vengeance next week. Squats; 1x5 at 40, 50, 60, 65 and 1x4 at 70. Stiff back and lightheaded so stopped there. Full clean technique work. Think I might have finally got it. singles from 15kg up to 35, then 3x1 at 40 and 3x1 at 45. Pretty good, catching a little high, but full squat in one move. Lightheaded on most of these, but standing racked for 5sec fixed it. 4th try at 45 was a power clean, so quit. | ||
| hrat | | ... | 30-12-2011 @ 16:18 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Still tired, not exactly dizzy just a bit out of it. DL 60, 80x5. 100x5 belt loose, 1rep was DOH 110x3 tight belt, pretty good, 100x"10" several breaths between most reps. Loving the fact that this was "taking it easy" when 110 was a cool new max at the start of the year. Bench 40 5x5 lots of drive, lockouts hard. Tried chins, hit 1PU and 1pllel chin but just done for. | ||
| hrat | | ... | 04-01-2012 @ 21:50 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Post Edited: 10.01.2012 @ 21:21 PM by hrat Back is not happy, the 5 hour car journeys over Xmas really pissed it off. Could not squat past barely parallel yesterday, and sitting at a desk all day today was stupid; was feeling awful, but after walk home and a bit of stretching, feels fine. Should be OK by next week with rest and stretching. Yesterdy; press 25x5, 27.5x5, 30x3x5 pretty good. chins plell 4, 2 still a bit out of it. leg raise 3x5 | ||
| hrat | | ... | 08-01-2012 @ 22:14 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | So, I am a c*&# I thought taking things easy, sticking to very light (40kg!) stiff leg DL for reps, and some hangPCs and other things which didn't hurt would be OK, but apparently not. Thursday it seemed fine, was nice to loosen up. Friday I tried to press, felt fine during, but utterly ruined myself. Could not physically straighten up for the rest of Friday, could barely walk, massive spasms in left lower back. Spent the evening lying on the floor. Saturday ibuprofen, ice, stretching, couple hours walking, and spending all day on my back instead of sitting helped a ton, and by today, with plenty of heat, stretching and foam roller, and sitting with lumbar support I think I'm human again. It's spectacular and terrifying how something pretty minor (evidenced by being basically fine now) can be utterly crippling. Also terrifying that it came out of basically nowhere, and I have no idea what the ultimate cause was. | ||
| hrat | | ... | 09-01-2012 @ 20:53 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Still alive; only hurts now at exactly one point of lumbar rounding, and not every time. I unlocked the spring-loaded back of my desk chair, which seemed a pretty effective way of forcing proper sitting, but a bit knackering on the back muscles. Gym; 3x3 pllel grip chins, 5mins on recumbent bike, high resistance, leg curls and presses, RDL 40kg 3x10, few hangPCs few pullups, bit of hanging about. Think I got the hang of dips though, it's much easier if I lean well forwards, and lever my legs back; I can grind out a decent deep single then. Taking it easy the rest of this week, and might be back to speed by next week. | ||
| hrat | | ... | 10-01-2012 @ 21:20 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Can still find hurting if I look for it, but not just in moving about. However, I can still feel myself guarding so being very cautious. Few chins again, 1 set of 30kg bench and some back extensions. 30min swimming 2x50 air squats; got the threat of a twinge once in each set but no pain. Might try barx3x30 on Thursday, cautiously. Wish I knew WTF I did tho', because it seems very strange to go from "can hardly walk" pain, to "feels a bit stiff maybe" in 4 days. | ||
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