-
I hope that you all have a Merry Christmas, and heavy lifts next year :D
-
[QUOTE=The Shoeless Wonder;998230613]twas a few weeks ago. maybe months. I used to press with my pinkies on the rings. Now i press with my thumbs on the edge of the smooth.[/QUOTE]
Will have to try this, thanks
[QUOTE=TheProgressiveOne;998250923]god damn those 330 pulls were QUICK m8!!!![/QUOTE]
They were fun for sure mate, take out some anger on them too.
Merry xmas we should catch up soon, what u doing new years?
[QUOTE=Blizzard589;998253323]lmao Chris you fantastic young man, that was awesome. Good speed, excellent enthusiasm. 10/10.[/QUOTE]
Thanks handsome zach .M, 330 is and always will be play weight for us. Nothing but a mere obstacle to be overcome with brute force.
Nice squatting yourself bro
[QUOTE=punkybj;998307953]I hope that you all have a Merry Christmas, and heavy lifts next year :D[/QUOTE]
and to you my girl!
-
[QUOTE=Ironlife;998347053]
They were fun for sure mate, take out some anger on them too.
Merry xmas we should catch up soon, what u doing new years?
[/QUOTE]
No plans yet mate....u?
-
[QUOTE=TheProgressiveOne;998369013]No plans yet mate....u?[/QUOTE]
Probably Mt Dandenong and drink, or maybe mornington penisula come with us
-
[color=orange][b][size=3]23/12/12[/b][/size] ---- [size=3][u]D.E BENCH PRESS + LOWER[/size][/u]----[/color]
[color=grey][b]GYM WEIGHT[/color][/b]-----------------207lbs
[color=grey][b]SESSION DURATION[/color][/b]---------1hr 20 mins
[color=grey][b]REST TIMES[/color][/b] -----------------2-3mins
[color=grey][b]WEATHER[/color][/b]-------------------- 27C (80F)warm!
[color=grey][b]MIND[/b][/color]-------------------------9/10
[color=grey][b]HEART RATE[/b][/color]------------------67b/p/m
[b][i]NOTES[/b][/i]--[i]Had my mate come round again for another good workout, he is keen and enjoys his training which is a good sign. Smashed my workout in and worked around him well, since he is not strong i can use his bench as my D,E sets on bench which worked well. Hit some good accessory work and was a nice workout for sure. Big workout coming up on boxing day, so couple days off over xmas let supercompensation kick in and smash some heavy bench!! Felt explosive as fuk today which is good![/i]
[color=#cc00cc]Purple= (work set)[/color] [color=red]Red= (PR)[/color]
----------------------------------------------------------------------------------------------------------------
[B][U]Warm Ups[/U][/B]
--glute foam roll
[U]Light Squats[/U] (for mate)
90x6
90x6
90x6
[i]just to show form to my boy[/i]
[U]DB Swings[/U] (for mate)
35sx10
35sx10
[B][U]D.E Bench Press[/U][/B] (+45lb bands)
115x3 -------(+45lb bands)
115x3 -------(+45lb bands)
115x3 -------(+45lb bands)
140x2 -------(+45lb bands)
140x3 -------(+45lb bands)
140x3 -------(+45lb bands)
[i]Amazing speed![/i]
[B][U]Incline DB Press[/U][/B]
40sx15
40sx15
[i]Fast[/i]
[B][U]Rev Grip Pushdowns[/U][/B] 1 band
x12
x12
x12
[B][U]Light Skull Crushers[/U][/B]
50x10
50x10
50x10
[i]Felt nice[/i]
[B][U]Barbell Rows[/U][/B]
90x10
90x10
90x10
90x10
-
Nice little session there to get some blood flowing
How do you like having a workout partner?
-
[QUOTE=Ironlife;998376953]Probably Mt Dandenong and drink, or maybe mornington penisula come with us[/QUOTE]
I gotta work the next day otherwise I woulda really considered it!
-
[QUOTE=Woody-5;998425003]Nice little session there to get some blood flowing
How do you like having a workout partner?[/QUOTE]
Thanks bro, felt some real speed with bench which is good sign!
Heavy benching after xmas. Interesting Q, id say no if u asked me a year ago, but the man i train with is willing to learn and not try and dispute argue with me on things that i know, he listens to things that will help keep him safe. Im big on safety around weights when anyone is near me and he takes everything i say on board and he loves his weights. I wont be training with him all the time since he does have a gym to go to but every so often is cool. Its fun, it helps push me and just creates a nice environment with so much energy in the air.
[QUOTE=TheProgressiveOne;998551163]I gotta work the next day otherwise I woulda really considered it![/QUOTE]
Same with me lol, isnt it a public holiday?
We should try catch up
-
Merry Christmas my man! Still have a few more hours to wait here
-
-
lol @ the vid
Nice work bro
-
[QUOTE=Ironlife;998880553]
Same with me lol, isnt it a public holiday?
We should try catch up[/QUOTE]
Yes but we never close bro, I worked this morning...
Yes for sure man...I have another pancake challenge coming in early feb!!!
-
Not sure if they celebrate Christmas in australia but if they do, I hope they cancel it for you guys.
-
[QUOTE=LegosInMyEgos;999308053]Not sure if they celebrate Christmas in australia but if they do, I hope they cancel it for you guys.[/QUOTE]
[img]http://images.cheezburger.com/completestore/2009/11/29/129040187840499850.jpg[/img]
-
[i]Been away for a few days, but working heaps still and doing the hours., coping with work alright just taking it one day at a time and hoping to move on soon and reduce my hours at my current workplace in substitute for security work at local malls/ sporting events/colleges etc. Should be cruizy work and looking forward to getting all the stuff for that underway in the next few months., did some balistic benching the other day and accidently dropped the bar on my chest it was only 125 i think but hurt my sternum severely., rested and tried macenkos, but couldnt even do warm up sets the other day without bad pain, so that sucked. I rested lots and did all things right and felt better. Hit a 270x1 incline bench pr, and still little bit of pain but not much, so happy about that. Wont be pushing macenkos since i feel i lost strength on flat bench but still enjoyed it. Training is going to be once again, revolving around squatting/benching 2x week and front squatting permanently 1x aweek. Will be following advice from a powerlifter i met at a party the other night, who competes at i think 198s i think 1400 + Total., he said normal conjugate method wont work for the raw lifter plain and simple, it has to be adjusted. similar to westside but aimed at the RAW lifter, meaning squatting x2 a week, benching same and no box squatting or board presses. Basically cutting out lifts that dont help a raw lifter. Same principles, D.E day, and M.E day and doing the main squat/dead/ bench first wehn fresh. I love this layout and free choice of things and the flexibility of thr programming so gonna make it work and take it slow.[/i]
[i]NYEs, was fun, went out with guys and girls to the top of the mountains overlooking alot of the state and of course the city. Saw many fire works, got messy and drank sh.it load of bourbon and vodka. Lots of people stumbled down the mountains and we were tripping over rocks and fell heaps but was so out of it in the dark, felt amazing and not painful. Solid night, went to maccas and nearly started sh.t with some 17 fahggot, who was only 5'11 150ish. He moved aside wisely. Good night though alround. Holidays coming for me in late jan ![/i]
[QUOTE=Woody-5;999155323]Merry Christmas my man! Still have a few more hours to wait here[/QUOTE]
Thanks man, had a great one!
[QUOTE=Jrahe42;999168363]when I'm not a pussy[/QUOTE]
Your never a pussy my man
[QUOTE=dopamine72;999232683]lol @ the vid
Nice work bro[/QUOTE]
Mirin speed my man, lol prety quick huh.
Keep that back getting better son
[QUOTE=TheProgressiveOne;999266763]Yes but we never close bro, I worked this morning...
Yes for sure man...I have another pancake challenge coming in early feb!!![/QUOTE]
Tell me when and where
[QUOTE=LegosInMyEgos;999308053]Not sure if they celebrate Christmas in australia but if they do, I hope they cancel it for you guys.[/QUOTE]
Had a great one thanks Andy, they didnt cancel it either.
[QUOTE=PeterGibbons316;999341103][img]http://images.cheezburger.com/completestore/2009/11/29/129040187840499850.jpg[/img][/QUOTE]
Lulz
-
Glad to hear it bro, ready for this log to kick back into gear.
-
[color=orange][b][size=3]2/2/13[/b][/size] ---- [size=3][u]M.E SQUAT/DEADLIFT[/size][/u]----[/color]
[color=grey][b]GYM WEIGHT[/color][/b]-----------------205lbs
[color=grey][b]SESSION DURATION[/color][/b]--------1hr 11mins
[color=grey][b]REST TIMES[/color][/b] -----------------4mins
[color=grey][b]WEATHER[/color][/b]--------------------15C (60F)cool
[color=grey][b]MIND[/b][/color]-------------------------8/10
[color=grey][b]HEART RATE[/b][/color]------------------65b/p/m
[b][i]NOTES[/b][/i]--[i]Nice to get back into some heavy weight., been training on and off last few days with mates but nothing too serious. Hit a nice pr which surprised me actually, the squats were pretty easy for doubles and form felt good, went bit too low but that will be worked out soon. First time squatting heavish in 3 weeks so not bad. Zerchers were fun, hit a nice pr and had 15lb more easy in me. Low body will feel this tomorrow![/i]
[color=#cc00cc]Purple= (work set)[/color] [color=red]Red= (PR)[/color]
----------------------------------------------------------------------------------------------------------------
[B][U]Warm Ups[/U][/B]
--glute foam roll
[B][U]Squats[/U][/B]
135x5
135x3
225x3
275x1
315x1
335x2
335x2 <--- nice!
[i]Solid enough, pretty smooth and not overly hard at all.[/i]
[B][U]Zerchers[/U][/B] (concentric- medium pin)
225x1
315x1
365x1
405x1
[color=red]425x1[/color] <--- not too hard, had 15lb +
[i]Awesome stuff., solid M.E work[/i]
[B][U]Single Leg Curls[/U][/B] 1x red band
x10
x15
x15
x15
[B][U]Light Good Mornings[/U][/B]
135x10
135x10
135x10 (close stance)
[youtube]b4P-Fc8m-9k[/youtube]
-
[QUOTE=BabyOilBrah;1003178373]Glad to hear it bro, ready for this log to kick back into gear.[/QUOTE]
Good to see you mate! Jumping right back in to things nicely
-
And just as I make that post above boom a workout! Strong ass ME zerchers man! Nice to see you back at it.
-
Nice work man. Glad to see you going back semi-heavy now.
-
In on log :cool:. But more importantly; successful Christmas party was successful?
-
Nice squatting mate
Those 335 reps were deep as hell! Looked powerful
Strong zercher PR- that's some big weight
-
Zerchers are always fun nice work chris.
-
ill be trying to do zerchers tomorrow. happy new year illy
-
[QUOTE=The Shoeless Wonder;1003631173]ill be trying to do zerchers tomorrow. happy new year illy[/QUOTE]
Rack them on the pins at the bottom of the movement. That position out of the hole allows you to lift the most and they'll be fun. Take a vid pls.
-
zerchers are a horrible movement I have no idea why you would do them for any reason at all ever
-
[QUOTE=dopamine72;1003632053]Rack them on the pins at the bottom of the movement. That position out of the hole allows you to lift the most and they'll be fun. Take a vid pls.[/QUOTE]ive done them before. i think i racked them at hip or belly button level
-
Hows the chest feeling? Improving since you hurt the sternum a little while back?
-
[QUOTE=Ironlife;1003171553]
Tell me when and where
[/QUOTE]
Melb Central, 9th of feb I believe..
I have a challenge is tassie the night before aswell lol
-
][color=orange][b][size=3]5/1/13[/b][/size] ---- [size=3][u]M.E BENCH PRESS[/size][/u]----[/color]
[color=grey][b]GYM WEIGHT[/color][/b]-----------------205lbs
[color=grey][b]SESSION DURATION[/color][/b]--------1hr 05mins
[color=grey][b]REST TIMES[/color][/b] -----------------3-4mins
[color=grey][b]WEATHER[/color][/b]--------------------20C (68F)coolish
[color=grey][b]MIND[/b][/color]-------------------------7/10
[color=grey][b]HEART RATE[/b][/color]------------------69b/p/m
[b][i]NOTES[/b][/i]--[i]Only ate little last night and bench was still good, last couple sets were powerful but not as fast as i liked, probably due to lower back still sore from the heavy zercher the other night, and this kinda made arching hard. Still owned 270 which was good and no grindy reps. Only up from here with this weight. Going to lower weight on bench for speed day and increase volume dramaticaly. + tricep work is being focused on lots more on D.E day. Decided to go for a 3 rep max on incline DBs, was fukin hard even at 115. Still 3 tough reps at this weight is new ground[/i]
[color=#cc00cc]Purple= (work set)[/color] [color=red]Red= (PR)[/color]
----------------------------------------------------------------------------------------------------------------
[B][U]Warm Ups[/U][/B]
--RC band
[B][U]Bench Press[/U][/B]
125x8
185x5
245x1
[color=#cc00cc]270x4[/color]
[color=#cc00cc]270x4[/color]
[color=#cc00cc]270x4[/color]
[i]Actually got easier as sets went on, weird.[/i]
[B][U]Incline DB Press[/U][/B] (m.e)
55x10
75sx5
90sx5
[color=red]115sx3[/color] <--- hard, off balance last rep not deep and slow
[i]Such a difference between 90s and 115s.[/i]
[B][U]Barbell Push Press[/U][/B] (light)
135x5
155x8
155x8
155x8
[i]Great stuff[/i]
[B][U]Barbell Rolling Tricep Extensions[/U][/B]
65x8
65x8
65x8
65x8
[B][U]DB Rows[/U][/B]
115x10
115x10
[B][U]Band Pull Aparts[/U][/B]
x10 (x3)
[IMG]http://i48.tinypic.com/wl3yqe.jpg[/IMG]
