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24/1/13
Split squats
8 x 40
10 x 40
8 x 50
8 x 50 (easy)
Lying single leg ham curl
10 x 25
10 x 25
10 x 25
10 x 25
DB lunges
5 x 32.5
5 x 32.5
5 x 32.5
5 x 32.5
GHR constant tension
12
10
12
12
Single leg calf push (no rest, just switch legs)
16 x 80
16 x 80
16 x 80
16 x 80
16 x 80
Cardio: 30 min walk (leaning up for an event this weekend)
Comments
Good session, legs feeling good...could feel hips working hard and hammies feeling great and strong on the GHR..
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all that single leg work!!!
haha...
solid session though,...
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[QUOTE=scott_donald;1014638283]all that single leg work!!!
haha...
solid session though,...[/QUOTE]
Lol well I only read ur post after I'd finished!!! Lol...
Legs are brutally wrecked now
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those split squats BSS? those are tough, solid and strong work on those!
110kg on bench this week?
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[QUOTE=nwskier;1014896953]those split squats BSS? those are tough, solid and strong work on those!
110kg on bench this week?[/QUOTE]
Sure are....
Not sure about the bench..sure I would like to hit 2 x 110...Or 1 x 120..hehe
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[QUOTE=TheProgressiveOne;1014935223]Sure are....
Not sure about the bench..sure I would like to hit 2 x 110...Or 1 x 120..hehe[/QUOTE]
Cut strength check this arv: 80x6, 100x6, 120x4, 130x1x2, 100x7 ;)
Easy 115 in you, don be a puss!
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[QUOTE=WillNotBreak;1014943863]Cut strength check this arv: 80x6, 100x6, 120x4, 130x1x2, 100x7 ;)
Easy 115 in you, don be a puss![/QUOTE]
That would suit me :) bring it!!
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now i want you to jump of a cliff
On the issue of single leg work i agree it shouldnt be a major focus year round but if you havent done them for a while then they can provide a good assessment of where youre at. Adding 50lbs to your front squat in the next six months is still your long term focus but for the next month you need to weed out the little problems which might be holding you back in the long run..
I would write a better explanation but I cant be bothered finding all the right words and putting them together and ****.. I think the article I linked sums it up well.
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I do appreciate ur help bro...^^ thanx heaps
25/1/13
Push press
5 x 60
3 x 80
3 x 85 (PR)
2 x 90 (massive PR)
4 x 80
8 x 60
DB OHP
6 x 32.5
3 x 35
5 x 32.5
4 x 32.5
HS shrugs
15 x 120
10 x 160
10 x 160
10 x 170
DB curls ss tricep pushdowns
8 x 17.5 ss 8 x 40
8 x 17.5 ss 8 x 40
8 x 17.5 ss 8 x 40
8 x 17.5 ss 8 x 40
Preacher bicep ss machine tri extension
10 x 125 ss 10 x 25
8 x 125 ss 8 x 35
6 x 125 ss 8 x 35
8 x 125 ss 10 x 35
Comments:
Not a bad session...stoked to have ripped a new PR on push press...can't wait to have two plates either side
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thats embarrassing you beat me this week on the push press!!!
great lifting...
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[QUOTE=scott_donald;1015569523]thats embarrassing you beat me this week on the push press!!!
great lifting...[/QUOTE]
Get used to it m8 ;)
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Slow updates!
26/1/13
Hammer pull-ups ss dips
10 ss 10
8 ss 10
6 ss 10
6 ss 10
6 ss 10
1 arm cable crossover
Can't remember weight but did 3 sets of 8
Close grip cable row
10 x 60
10 x 60
10 x 60
10 x 60
Comments
Small pump up session, felt good
28/1/13
Hammies and upper back
Deadlifts
5 x 60
5 x 60
5 x 60
5 x 60
5 x 60
Chin-ups
8
6 x 20
6 x 20
5 x 20
4 x 27.5
Single leg lying ham curl
8 x 25
7 x 25
7 x 25
8 x 25
Close grip rope rows
12 x 70
8 x 110
8 x 110
Hypers with pause
10
10
10
Kettlebell sumo squats
10 x 16
12 x 16
14 x 16
Comments
Great session, was tired at the end...deadlifts I am currently working on as advised by my friend and poliquin qualified trainer, Mark Ottobre.
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Push presses looking crazy mate. Delts are on fire!
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[QUOTE=nwskier;1017782973]Push presses looking crazy mate. Delts are on fire![/QUOTE]
:) getting there!!
my shoulders are actually one of my strongest bodyparts
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[QUOTE=TheProgressiveOne;1017790253]:) getting there!!
my shoulders are actually one of my strongest bodyparts[/QUOTE]
o rly???
[thread]151470073[/thread]
prove it :)
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[QUOTE=carnage1985;1017823363]o rly???
[thread]151470073[/thread]
prove it :)[/QUOTE]
Overall i am weak, but for me they're strong compared to my other weak body parts hahaha
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[QUOTE=TheProgressiveOne;1017837103]Overall i am weak, but for me they're strong compared to my other weak body parts hahaha[/QUOTE]
What would our strict OHP be?
not a push press.
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a couple good sessions...
why the deadlift focus???
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[QUOTE=carnage1985;1017846963]What would our strict OHP be?
not a push press.[/QUOTE]
Fresh maybe 75 or 80 for a single...?
@scott; advice from my trainer to learn the very best technique possible..
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[QUOTE=TheProgressiveOne;1017853333]Fresh maybe 75 or 80 for a single...?
@scott; advice from my trainer to learn the very best technique possible..[/QUOTE]
Train up for a 90 ??
200lb strict OHP is serious business.
I'm gonna attempt a 160lb (72.7kg) tonight.
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[QUOTE=carnage1985;1017854333]Train up for a 90 ??
200lb strict OHP is serious business.
I'm gonna attempt a 160lb (72.7kg) tonight.[/QUOTE]
Yeah I could...that would be boss...
I need to work on locking out mostly...
Also just recovering from a bug from the last two days..loss of appetite and feeling really bad lately
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[QUOTE=TheProgressiveOne;1017855653]Yeah I could...that would be boss...
I need to work on locking out mostly...
Also just recovering from a bug from the last two days..loss of appetite and feeling really bad lately[/QUOTE]
It's a tough lift no doubt.
For extra work try cleaning it into position...
and belt up for sure.
Flu? or stomach bug?
I've been so tired recently.
Never get enough sleep.
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[QUOTE=carnage1985;1017856683]
Flu? or stomach bug?
I've been so tired recently.
Never get enough sleep.[/QUOTE]
Stomach bug I think!
Yeah ill give the overhead training some
thought..!
How is the new job?
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[QUOTE=TheProgressiveOne;1017860663]Stomach bug I think!
Yeah ill give the overhead training some
thought..!
How is the new job?[/QUOTE]
I'm gonna train it as I have neglected it.
weak OHP is weak.
hmmm new job....
I'll give it a month before I make a proper analysis but at this stage it isn't exactly what I want.
Good coin, but abit of upselling whereas before the work was there and I managed it.
Here I have to win my own work and their isn't much of a system.
Plus I'm lonely I'm by myself and the other 3 in my office I have ZERO in common with.
Me aged 27, them all 50+
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[QUOTE=carnage1985;1017862623]I'm gonna train it as I have neglected it.
weak OHP is weak.
hmmm new job....
[/QUOTE]
Nice bro. Your deadlift has reached freaky levels..cannot believe it!!
Ur new job sounds interesting...but if it ain't what ur passionate about then it isn't that great...
I used to work in IT with a bunch of weird guys who loved their work so much that they would go home and do more....for fun. Where as I was sitting there watching the clock...
I was presented with an awesome opportunity and took a risk to follow my dream...maybe it's time u do something similar..!
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I did single 80kg OHP last week.... That thread though, wtf?! First page vid of like 120kg :(
I hate this place!
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Yeah I expected that..some guys are freaks etc...
We started back footy training tonight but I couldn't participate because of crook guts/bathroom breaks all day
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[QUOTE=TheProgressiveOne;1018038023]Nice bro. Your deadlift has reached freaky levels..cannot believe it!!
Ur new job sounds interesting...but if it ain't what ur passionate about then it isn't that great...
I used to work in IT with a bunch of weird guys who loved their work so much that they would go home and do more....for fun. Where as I was sitting there watching the clock...
I was presented with an awesome opportunity and took a risk to follow my dream...maybe it's time u do something similar..![/QUOTE]
what did you do for that???
love things like that... and this is me trying to work out what i want to do!!!
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[QUOTE=WillNotBreak;1018047333]I did single 80kg OHP last week.... That thread though, wtf?! First page vid of like 120kg :(
I hate this place![/QUOTE]
Dammit only 72.5kg tonight.
Too embarrassed to even post vid in thread.
[QUOTE=TheProgressiveOne;1018038023]Nice bro. Your deadlift has reached freaky levels..cannot believe it!!
Ur new job sounds interesting...but if it ain't what ur passionate about then it isn't that great...
I used to work in IT with a bunch of weird guys who loved their work so much that they would go home and do more....for fun. Where as I was sitting there watching the clock...
I was presented with an awesome opportunity and took a risk to follow my dream...maybe it's time u do something similar..![/QUOTE]
Trust me i hear you loud and clear but at this stage for me it's about the coin.
Pays well so got to suck it up.
I specifically trained for deads, had to disregard other lifts.
Stopped doing them now.
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[QUOTE=scott_donald;1018077643]what did you do for that???
love things like that... and this is me trying to work out what i want to do!!![/QUOTE]
Weekend of volunteer work for my boss (didnt know he was going to be my boss)
Took initiative and helped design a position for me in the company.
Took a risk and quit a job and life I didnt want.
I have now given 100% and pledged my loyalty to the business...
@carnage: top effort mate...good dedication! :)
Was it a grinder?