Pull 3 plates, learn to bench
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| hrat |  | ... | 08-07-2011 @ 15:10 |
 Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Utterly knackered today, sleepy and useless. Tried but didn't get much done. Press strict 20xlots, 30x2 Push press 1s 30, 35, 40x1 2 fails at 40 then 35 x2x1 Just couldn't get the rack, kept putting it on my collar bone. Chins 4,4 inbetween Rows 42.5 3x5 alright Strict press 25 x8+1 came up on toes on last. Messed a bit with a cable machine. | ||
| hrat | | ... | 10-07-2011 @ 17:19 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Will be away Mon and Tues so did my volume session today. Meant a 45min trip into Glasgow... Might be a little obsessed with this. Alright, quite sleepy but volume days are light enough to muscle through on willpower. Sq 72.5 5x3 (same weight as last time; in theory it's the volume that works) Fine.Hot and muggy so ended up as "that gal" with no shirt on. Bench 40 5x5 same theory, volume and speed. Arch was better, all were really fast and easy off the chest, just a bit slow to lockout towards the end. DL 90 1x3 fine, back ext good. 65 3x3 on 30sec mark, stood on a plate. Easier than last week. | ||
| hrat | | ... | 13-07-2011 @ 23:23 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Back from Paris at lunchtime, went climbing this evening. Followed a 6a on the big overhang, pretty easy. Should be able to lead it, except falling off last time has dented my confidence. I hope it'll come back when I can start going regularly again. Next week is going to be awkward. Tomorrow and Friday need this week's sessions, then I'm busy Sat through Weds. I think I'll go for a Vol/Int session combination next Thursday, something like Squats and bench; heavy 1x5, backoff 2-3x8 then DL according to plan 1x3 heavy plus 3x3 speed. Then Friday push presses and s**t as normal. | ||
| hrat | | ... | 14-07-2011 @ 19:55 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Trained at the Warriors gym again, great place. Squat 88.5 1x5 rep PB pretty good, bit of knee caving and leaning over. Forgot to record, so did 90 single on vid. Front sq 52.5 1x3 easy, very slight forwards lean on the third. Messed with rack pulls, from mid kneecap ~1inch lower prob. better. Belted, 70xsome, 110x3, 120x1, 130x1 easy and good, then an awful rounded 140. RDL 70 2x8 DOH grip Pretty knackered by this point, and on a different, wider bench. 47.5 wanted 5 went for quick singles practising setup instead, got 1,1,2,1 then 40x5 Utterly knackered  | ||
| Adrianis | | ... | 14-07-2011 @ 20:02 |
 Member 2195, 111 posts SQ 180, BP 100, DL 210490.0 kgs @ 78.5kgs UnEq | Smashing workout!! | ||
| Wiegieboard | | ... | 14-07-2011 @ 21:29 |
 as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Strong squatting! Keep that s**t up and upload yer vids! | ||
| hrat | | ... | 14-07-2011 @ 22:07 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Post Edited: 14.07.2011 @ 22:10 PM by hrat lets see if this works. 90kgx1 Angle is crap but the gym was busy. Depth looks good to me. Biggest problem is right around 36sec where my knees go in and I stall while getting them back out. Not causing any pain/discomfort, so I'll work on it without dropping weight. | ||
| Wiegieboard | | ... | 14-07-2011 @ 22:15 |
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Post Edited: 14.07.2011 @ 22:16 PM by Wiegieboard good job. Are you finding scottstoun a good place to train in? Depth was in by my eyes! Brilliant | ||
| hrat | | ... | 14-07-2011 @ 22:34 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | It's a good place, although as it's getting more popular, it's getting busy. Beats the Glasgow Uni gym by miles (one rack, one platform, WTF?), got all sorts of bars and a couple of sensible cable machines. Some strong people, so plenty of inspiration and advice. | ||
| hrat | | ... | 15-07-2011 @ 14:33 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Great workout, although walking up 6 flights of stairs just now felt like a real undertaking. Press barx5 30x5 strict, tried a fair bit of layback and big chest, seemed to work well. Push press 35x1 41x 1,1 42.5x1, 2 fails then 1 a little slow. Found the rack position, which I couldn't last week. finished with strict press, 25x9 10th would not go. "superset" Chins 3,3,3 rows 45, 3x5 Had a little time so bodyweight ham curls on bosu+leg ext machine. 6x1 with slight arm assist. Football 1hr. Only 5 players, so 2-a-side which was epic but wicked. | ||
| Wiegieboard | | ... | 15-07-2011 @ 14:36 |
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | good pressing today. Plenty strong. | ||
| hrat | | ... | 21-07-2011 @ 20:54 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Conference in Manchester so couldn't train Sun-Weds. Got a free evening to check out Manchester climbing centre, nice couple hours of bouldering, after great all-you-can-eat chinese. Felt a little guilty eating 4 platesfull of meat Today, pissed off again, good but exhausting sess. Squats 90 1x5 Rep pr. Hard, but kept solid back extension, knees caving still. 65 2x8 no belt. horrible Bench 47.5 1x4 spinny Eleiko bar so resorted to wrist wraps. tried another but got off line 40 2x6 good. Pretty good arch again. DL tried 102.5 but only one rep (wanted 3, just too knackered) Speed deficit dead 65 3x3 on 30 secs, stood on 20kg bumper Plank plus 20kg, 1.30, .50 Pint of whole milk on the train home. I expect stairs to be an undertaking tomorrow | ||
| Wiegieboard | | ... | 21-07-2011 @ 22:35 |
as crimson as my last victims underclothing..... Member 899, 11370 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | VERY good work with your squats today. Looks like it's not gonna be long until you're doing a 5 rep max to get your single PB haha. Keep training you're doing great! | ||
| hrat | | ... | 22-07-2011 @ 14:48 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Post Edited: 22.07.2011 @ 14:49 PM by hrat Well, I hope to hit 92.5x5 in 2 weeks so it's close for sure. If I get that, I'd be hopeful for a triple at 97.5 the week after, and a comp single of at least 105. Trouble is I've a week holiday at an outdoor centre prior to next comp, then some traveling, so might not go as hoped. May try squatting kayaks to keep my legs in Today; push press 40 x1, 42.5xF,1,F,1,F 40xF,F Tired legs ==>pressed out, so only failed about maybe an inch or a fraction too far forwards one-arm DB oh 10kg R10 L9, R10 L8 straight bar chins 5,5,4 Not done straight bar for a while, felt it on forearms. 3-fingers chin x1 Experiment, plenty easy. Couldn't do 2 fingers; might work on it, cos I'd call that grip strength. RDL 70 2x8 Had to stop and regrip set1, hooked set 2 8-a-side football/pinball crawl up stairs. | ||
| hrat | | ... | 23-07-2011 @ 21:29 |
Member 2272, 339 posts SQ 102.5, BP 50, DL 140292.5 kgs @ 65kgs UnEq | Pint at the newly opened Brew-Dog bar in Glasgow yesterday (the one with the 50% beer served in a dead squirrel. I went for the basic lager Very stiff today, legs, stomach, shoulders etc. Can't imagine squatting once a week, it'd kill me. Ended up gardening today, couple hours digging, shifting turf etc. Got sunburn, shoulders and a half-moon strip across my lower-back where my shorts and shirt didn't meet. Sometimes I'm a muppet and I'm even stiffer than this morning now. So much for rest. | ||
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