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[QUOTE=Tom Bro;967696533]haha dont know how 'awesome' my video skills are.
That first rep was lightening fast. was awesome to have you there man![/QUOTE]
Was awesome fun man.
Tonights pressing
Bench:
97.5kg x 5 x 5 felt good :)
Incline bench close grip:
60kg x 3 x 8
So been a bit on and off because of the tonsillitis and being sick. Also lost a few kg. Back properly now and a month out from the matti tikka comp. Going to run a sheiko inspired semi peaking program until the comp. See how it goes
Bench: (first rep long paused. sets x reps)
60kg x 1 x 5
72.5kg x 2 x 4
85kg x 2 x 3
90kg x 5 x 3
Squats:
105kg x 1 x 5
125kg x 2 x 5
147.5kg x 5 x 5
Good mornings:
60kg x 5 x 5
These were very easy but last time I did them it was with a safety squat bar and was harder. Will kick them up a notch next time.
Bench: (first rep paused)
60kg x 1 x 6
72.5kg x 2 x 6
80kg x 4 x 6
Feeling goood!
Weight: 100kg
Shredlifts:
125Kg x 5
150Kg x 2 x 5
180kg x 5
190Kg x 5 x 3
I absolutely hate repping deadlifts Every set felt like death haha. They were fast though :)
Incline press:
80Kg x 6 x 4
Didn't get everything done tonight due to a birthday. Going to try do a bit more when I get home tonight. If I don't update you will know I was too lazy haha.
Well I had some time off and missed matti tikka. Turned out the tonsillitis which I couldn't shake was glandular fever and really took it out of me. On top of that I got bitten by a snake a week out from matti tikka and my hand swelled right up and grip was gone.
All good now and have been doing 531 the last few weeks Started light and still working up. Also leaning up and looking good :)
Last nights training, weighed in at 97.5kg
OHP:
50kg x 5
60kg x 5
72.5kg x 4 (only had to get 3)
Seated dumbell press:
26kg x 10
24kg x 10
20kg x 3 X 10
Side lateral raises:
9kg x 3 x 10
Rear lateral raises:
9kg x 3 x 10
Barbell bicep curls:
30kg x 2 x 10
20kg x 3 x 10
Hammer curls
8kg x 2 x 10
Chest flies:
14kg x 3 x 10
Weighes in at 98kg
Shredlifts:
100Kg x 3
150Kg x 3
180Kg x 3
202.5kg x 6 easy!
Good mornings'
80Kg x 4 x 10
Barbell rows:
70kg x 2 x 10
65kg x 2 x 10
Hamstring curls
10Kg x 4 x 12 left and right.
Ab wheel:
4 x 12
Feeling good :)
Good to see you back. I wondered where you'd got to! Hope ya feeling better mate.
[QUOTE=GinjaNinja85;992476403]Good to see you back. I wondered where you'd got to! Hope ya feeling better mate.[/QUOTE]
Thanks mate :) Yeah all good now.
Will have to catch up on your log!
202.5 x 6 is epic man! Is it a rep pr?
[QUOTE=Tom Bro;992696153]202.5 x 6 is epic man! Is it a rep pr?[/QUOTE]
Thanks Tom :) I actually think it might be? But only because I never rep deads :( it was pretty easy hey and it was my 3 day on 531. I could have got more but just stopped when it felt tuff. Just working back up at the moment.
Bench:
60Kg x 6
80Kg x 3
90Kg x 3
100Kg x 4
60Kg x 5 x 10
Pullups:
Bodyweight 4 x 6
Dumbbell bench:
24Kg x 5 x 10
Dumbbell rows:
26Kg x 5 x 12
Rope tricep extensions x 100
Facepulls x 100
Good sesh :)
[QUOTE=klaery;992674633]Thanks mate :) Yeah all good now.
Will have to catch up on your log![/QUOTE]
Things are going pretty well!
[QUOTE=klaery;993290663]Bench:
60Kg x 6
80Kg x 3
90Kg x 3
100Kg x 4
60Kg x 5 x 10
Pullups:
Bodyweight 4 x 6
Dumbbell bench:
24Kg x 5 x 10
Dumbbell rows:
26Kg x 5 x 12
Rope tricep extensions x 100
Facepulls x 100
Good sesh :)[/QUOTE]
Holy bench! 13 working sets? :o
Why do you do face pulls and how do you do them? I've just started looking into them as I screwed my shoulder up benching.
[QUOTE=GinjaNinja85;993335233]Things are going pretty well!
Holy bench! 13 working sets? :o
Why do you do face pulls and how do you do them? I've just started looking into them as I screwed my shoulder up benching.[/QUOTE]
Good to hear :)
And yeah dat dere volume haha. Pretty light though, just building some muscle and having some form practice.
Facepulls keep your shoulders healthy apparently. I have never had shoulder issues though so can't say whether they work. They do put size on your rear delts though which can only be good for stability in the shoulder.
If I had to describe them from the fatigue they almost feel like a row and an external rotation in one.
I just use the rope grips on the cable machine and pull them back and out to the sides of my head until the middle part touches / comes close to my forehead. If I am doing heavy sets I hold at the top, not when I'm doing 100 though haha. I'll vid them if you want.
[QUOTE=klaery;993337173]Good to hear :)
And yeah dat dere volume haha. Pretty light though, just building some muscle and having some form practice.
Facepulls keep your shoulders healthy apparently. I have never had shoulder issues though so can't say whether they work. They do put size on your rear delts though which can only be good for stability in the shoulder.
If I had to describe them from the fatigue they almost feel like a row and an external rotation in one.
I just use the rope grips on the cable machine and pull them back and out to the sides of my head until the middle part touches / comes close to my forehead. If I am doing heavy sets I hold at the top, not when I'm doing 100 though haha. I'll vid them if you want.[/QUOTE]
That's exactly how I thought. I take it you set the pins at head height too and pull horizontally towards your forehead?
[QUOTE=GinjaNinja85;993346163]That's exactly how I thought. I take it you set the pins at head height too and pull horizontally towards your forehead?[/QUOTE]
Yeah most the time mate. Sometimes up or down for a bit of variation.
Aussie powerlifters ftw!
In.
[QUOTE=diefatty;993806383]Aussie powerlifters ftw!
In.[/QUOTE]
Welcome aboard mate. Have a log? Link me. Also come compete at the end of Jan if you are in Powerlifting Australia. I'll be there to qualify for nats :)
531 week!
Ohp:
60Kg x 5
67.5kg x 3
75Kg x 4
60Kg x 3 x 5
Pullups:
Bodyweight x 3 x 6
Dumbbell bench:
28Kg x 5 x 10
Dumbbell rows:
28Kg x 5 x 12
Facepulls x 100 (vid to come for ninja)
Triceps push downs x 100
Upper body feeling stronger and stronger. Looks like volume accessories was needed.
Alright Ninja this it what I do for face pulls. Probably doing it wrong but seems to work.
[YOUTUBE]QSAKKhZGRIA[/YOUTUBE]
Also todays weight: 98kg
Those face pulls are textbook brother.
Thanks for the vid mate. I'm gonna throw a few sets in my volume session today. Not sure whether to do a standard 3x10 or do loads at like 3x20+. Any suggestions?
[QUOTE=GinjaNinja85;996379313]Thanks for the vid mate. I'm gonna throw a few sets in my volume session today. Not sure whether to do a standard 3x10 or do loads at like 3x20+. Any suggestions?[/QUOTE]
at least 50 reps, i just do one continuous set slowly lwoering the weight til about 50-75 reps
Thanks Tom. Yeah ninj I suggest light and heaps of them but as with anything no harm in mixing it up.
Yesterday
Squats
100kg x 5
135Kg x 5
152.5kg x 3
170Kg x 3
100Kg x 10
100Kg x 10
Leg press
4X12 at 170ish kg of plates.
Ghr
4 x 10 at bodyweight.
Leg raises
4 x 10
Cable crunches
Some...
Finally starting to move my squat up a bit.
Bench
60kg x 8
82.5kg x 5
92.5kg x 5
105Kg x 2
70Kg x 3 x 10
Pullups
5 x 6 bodyweight
Dumbbell shoulder press
28Kg x 2 x 10
24Kg x 2 x 10
22kg x 10
Side laterally raises
9Kg x 3 x 10
Rear lateral raises
9Kg x 3 x 10
Cable flies
2 x 8
Barbell curls
30Kg x 3 x 10
25Kg x 2 x 10
Deadlift day 531 week. Forgot my belt and felt crappy so decided to just hit the prescribed 531 reps and then do my accessory stuff.
Deads:
100kg x 6
170kg x 5
192.5kg x 3
215kg x 1 Felt hard but I knew it would as I was running on little sleep and food. Smashed it for the one but left it there.
1.5inch Deficit speed deadlift:
140kg x 3 x 3 (vid below). Just trying to move it fast.
Good mornings:
90kg x 4 x 10
Barbell rows:
70kg x 4 x 10
Hamstring curls:
15kg each leg x 4 x 12
Vid of speed deads
[YOUTUBE]4nVsjz6AoAI[/YOUTUBE]
Nice to see you back at it mate!
Just realised I've never done deficit deads before! Might have to give it a go sometime
[QUOTE=wick;997857993]Nice to see you back at it mate!
Just realised I've never done deficit deads before! Might have to give it a go sometime[/QUOTE]
Thanks mate :) Been training the whole time just had to take it easy for a while so didn't bother logging. I am 531ing my way back up now. Dead and bench are about the same as they were but squat needs work.
Yeah today was my first time for deficits :) I am strong off the floor and weaker at the top (last time I maxed anyway... which is almost 11 months ago!) so they probably wont do much but the speed stuff will help :)
yeah noticed the 531 action. Will have to take notice of your progress... Im still sticking with madcows for a bit. Was going alright with it but been travelling a bit so havent been training and eating like I should!
Your squat always seemed to improve easily! should be back up to your norm in no time !
[QUOTE=wick;997861693]yeah noticed the 531 action. Will have to take notice of your progress... Im still sticking with madcows for a bit. Was going alright with it but been travelling a bit so havent been training and eating like I should!
Your squat always seemed to improve easily! should be back up to your norm in no time ![/QUOTE]
It would be really difficult with all the travelling you are doing mate. Good call on the madcows. I would be doing it again too. I wanted to lean up a bit and doing a bit of hypertrophy work though so wanted the extra time and flexibility at training that 531 gave me. Slow gains in my lifts will be the result though I guess but I'll feel better and hopefully my bench will catch up a bit with the extra hypertrophy stuff.
Nice deads man!! was that hook grip? or just doh?
[QUOTE=Tom Bro;997872333]Nice deads man!! was that hook grip? or just doh?[/QUOTE]
Thanks mate. I did one of the sets as hook and 2 as just doh. Can't remember which one this was.
so cycle one of 531 complete and was pretty easy. Skipping the deload and continuing though second cycle will be in the powerlifting format 3/5/1 and the deload should be timed perfectly leading up to the January novice comp (where I hope to qualify for nats).
Ohp:
60Kg x 3
62.5kg x 3
75Kg x 3
82.5kg x 2 x 1 singles
82.5kg x 3 push press.
Bench:
80Kg x 3 x 10
Pullups:
Bodyweight x 5 x 6 these are getting easier.
Dumbbell press
30Kg x 3 x 10
Dumbbell rows:
30Kg x 5 x 12
Triceps rope push downs x 100
Facepulls x 100