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Pull 3 plates, learn to bench

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hratIcon...16-05-2011 @ 20:45 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Post Edited: 18.05.2011 @ 10:48 AM by hrat
And yep, pretty good session.

Squat 75 6x3, 1x2, 1x3 Divebombed first rep of set 7, muscled out a second, then racked. Concentrating on Drive up! for 8th set made it easy, so I reckon I'll call it 8x3 Wink

Bench 43.5 3x5 going so well, 1x1,3, screwed up setup, muscled the rep out, racked resetup but still only 3 more; 1x4 5th rep was so close. Again, going to call it done and increase weight.

Bridge +20kg 60sec, 50sec

Something OH (suck at press, hate it, so going for whatever and generally increasing) One arm DB push press 12.5kg R/10kg L for 5,5, then One arm DB strict 10kg R5, L4. Fun.
RicoIcon...18-05-2011 @ 00:08 
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Sugdens very own David Dimbleby
Member 1403, 3716 posts
SQ 220, BP 115, DL 260
595.0 kgs @ 97kgs UnEq		Nice sessions Heather.

One are DB presses are fun, cant do them to any significant weight at home though.

Oh and you need to do a / instead of a back slash to make it coloured.
WiegieboardIcon...18-05-2011 @ 00:36 
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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		you're putting in good hard work. nice session!
hratIcon...19-05-2011 @ 19:23 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Post Edited: 19.05.2011 @ 19:28 PM by hrat
Soreness after Mondays session, which is unusual.
Tuesday swim 1/2 hour, evening usual run, 11.49.9 with two short breaks.
Weds another great climbing session, have a new 6a on the overhang which I can probably do, but am too wimpy for the awkward move. Fun with a 6b toprope, then watched a guy climb a 7a, totally amazing.

Felt alright, a bit weak, everything felt heavy.

Squat 86kg 1x4 hit 5th on safeties and dumped. Prob cold have got it, but would have been ugly.
Got some video for first time in a year. Not horrendous but a bit s**t really. I'm hooking my arse back, which immediately comes forwards when I bend knees, need to unlock knees and hips together. Also, my knees shoot way forwards at the bottom. Back angle stays pretty constant though, which I'm glad of. Played about with 80 a bit.

Bench 47.5 1x4 4th was fine, but didn't think there was a fifth. 50x1 bit s**t. Played with 40 and much wider grip; with better setup might be able to make something of it.

Deads 105 for 5 singles on the minute. Crap, felt really tired, video shows I'm losing back arch. Going to drop the weight way back and go for speed with good form.

Videos also show I have a huge arse.
hratIcon...19-05-2011 @ 19:31 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		On reflection, feeling tired, frustrated etc, I reckon I'm underestimating what Fridays pint of blood cost, but seems there's always something. When does an explanation become just an excuse?
hratIconFriday ass. (istance)20-05-2011 @ 23:42 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Speed DL, 60kg 5x2 on the minute
80kg 3x1 whatever rests.
Beltless, and pretty good form and speed. Wondering if beltless DLs will be as win as beltless squatting, so trying them out.
Stiff leg/RDL thing 60kg 3x5 From top to just below knee.
OHP 27.5 2x5, 1x6, good.
Push press (because presses felt good, decided to try form work. Holding bar in hands but also on shoulders for the leg drive is awkward, but began to get it.
30x1, 35x1, 37.5x1, about 2-3inches press out. unracked 40, put it in the wrong place, got very dizzy, decided to leave it.
Wide-grip pulldown (chins/pullups hurting left elbow) 33, 3x5
Machine rows x some, playing with form
Hip add. x some, trying to wake up outer hips.

Football 1 hour. Once again ended up on my ass.
hratIcon...23-05-2011 @ 21:28 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Squats 8x3 76 PR Fixed form; it didn't screw everything up this time thankfully.
Bench 45 5,3,4 with 4th rep utterly bridged. 40 x6,6
Used wrist wraps, realised I let my wrists collapse totally. Yet another thing to fix.
Some DB one-arm PP wih 12.5, 10, pretty tired.
Plank +20kg 1min, 55sec
Knackered.
hratIcon...25-05-2011 @ 19:14 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Tuesday morning swim, afternoon usual run, 12.08 Miraculously avoided the rain
Weds climbing partner away, so tried out a kettlebell class. Swings are fun, I can get the 20kg no bother for a dozen. Alternating-hand swings I kept letting go when swapping hands, so didn't dare go over the 12.
Overhead I suck utterly, especially the left arm. Blah.
Anyway, pretty fun, didn't use much real strength, but with a bit of luck, learnt me some hip drive.
(Chins to end pllel grip, 3,3,2,1 and no elbow pain.)
ReevesyIcon...25-05-2011 @ 21:33 
Member 2141, 289 posts
SQ 140, BP 120, DL 200
460.0 kgs @ 114kgs UnEq		saw you eyeing my post Tongue.
this is a nice read
your a very sporty woman huh, mind if i ask how old you are?
WiegieboardIcon...25-05-2011 @ 23:08 
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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		Good training Happy Well done with the PRs too!
hratIcon...26-05-2011 @ 12:11 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		I'm 25. I was a chubby, un-athletic teenager, and I'm still shocked at how much I can actually do, so having a bit of a MOAR STUFF phase.
ReevesyIcon...26-05-2011 @ 18:23 
Member 2141, 289 posts
SQ 140, BP 120, DL 200
460.0 kgs @ 114kgs UnEq
hrat said:I'm 25. I was a chubby, un-athletic teenager, and I'm still shocked at how much I can actually do, so having a bit of a MOAR STUFF phase.


i AM a chubby unathletic teenager Tongue
hratIcon...26-05-2011 @ 20:46 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Post Edited: 26.05.2011 @ 20:47 PM by hrat
Then you may take comfort in the idea that it gets better...

Sore hammys, traps and left forearm from yesterdays adventure, but didn't seem to hurt me;
Squats 87.5 1x4 Ecstatic. Managed to adjust form without crapping out as I usually do. Much less folding over, better hip drive. Also, most weight I've ever had on my back in the gym, equal my second attempt from the comp 2 months ago. Goal is 90x5 within a month, for an easy 100 at the Dumfries open.
80 2x1 for more form practice.
Bench 47.5 2 s**tty reps. Reading about the TM, reckon volume day is far too high, was still knackered. Going to drop it lower and go for speed.
DL 100 1x4 Pretty good, but slow. All my deads are slow at the moment.
Chins 3,3,2,2,2 various grips.
hratIcon...27-05-2011 @ 21:13 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq		Morning session;
Power cleans bunch with 30, 40, 1x3 with 45 not feeling fast at all
1x5 clean pull/power shrug things with 45, and bunch of hang cleans with 30

Push press 1s at 30, 35, 3x1 at 40 Fail at 42.5. Positioning much better, no almost-passing-out fun this week.

BB rows from floor 40 3x5

4 a side footy 1hour. I scored! Managed to overextend my foot kicking, slammed the back of my trainer into my Achilles hard enough I couldn't walk for a minute. Scary moment, but fine now.

So glad I have two days rest now.
hratIcon...30-05-2011 @ 17:05 
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Member 2272, 339 posts
SQ 102.5, BP 50, DL 140
292.5 kgs @ 65kgs UnEq
Post Edited: 30.05.2011 @ 17:06 PM by hrat
Earlier session, always screws me a bit. Pair of guys doing their damn complexes again (always are on Mondays) taking the only rack for an hour, junk like squat lockouts with 100kg interspersed with jumping up and down.

Squat 77.5 5x3, 1x1 Working in so first 3 sets had to tiptoe out of rack. All a bit s**t, wasn't getting tight, no drive, not resting enough. By 6th set just knackered. Right on schedule; why haven't tracked this s**t before?
70 2x3 Still felt heavy but lots better.

Bench 40 5x5 Went for speed and form, felt pretty good, short rests.

DB OH because they were still in the rack 12.5 x2l 3r, 10x5, 4l 5r, 5
Plank+20kg 1.10, 50sec Solid

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