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01-11-2013, 06:37 AM #1291
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01-11-2013, 06:45 AM #1292
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01-13-2013, 02:36 AM #1293
Squat
112.5kg(248lbs) x 5
132.5kg(292lbs) x 3PR
100kg(220lbs) x 8PR slow negatives
RDL
3 x 145kg(320lbs) x 8PR
Standing Calf Raise
3 x 100kg(220lbs) x 12
trained in the morning again, felt very tight. spent ages foam rolling to loosen up.. The reps were harder than expected, but i got them. much like last week.
hopefully ill be able to kill wednesday again though.
the 8 rep set is so much harder to do more controlled, i liked it a lot!
everything else went well"It is what you do with the knowledge that dictates who you are" - Xuaxace
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01-13-2013, 03:10 AM #1294
Benching, OHP and deadlifting very solid as always. Squat is really improving now you'll hit 3 plates for 3 within a month or two
Elite Powerlifter
740kg @ 81.45kg [1631@179]
760kg @ 94.20kg [1675@207] - 2hr weigh-in
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Log: http://forum.bodybuilding.com/showthread.php?t=149793363&p=982377313
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01-13-2013, 03:10 AM #1295
Nice squatting man, not been in here in a while.
Is your knee better now?
Front squat video looks good, seems like you're always on your heels which is my problem when I do them is when it gets difficult I end up using my back a lot and leaning forward.Upper/Lower
Current Goal - cut down to <75kg maintain >350kg total
_________Current_1RM____Current_For_Reps
Squat_____130kg__________112.5kg 1x4
Deadlift____150kg___________130kg 1x6
Bench______90kg___________ 80kg 1x5
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01-13-2013, 03:30 AM #1296
- Join Date: Dec 2011
- Location: Victoria, Australia
- Age: 31
- Posts: 3,595
- Rep Power: 995
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01-13-2013, 05:14 AM #1297
thanks mate, im fairly sure i already have 3 plates x 3 actually.
i will be doing it as part of the program in less than a month though.
good to see you back in here thanks dude
knee is not 100%, but getting there.
if sitting on your heels is the issue either lighten the weight and really focus on it, or try putting a small plate under your heel to adjust the leverage.
yes you did read it correctly
rdls are one of the few lower body movements that i could do through both the later half of the hamstring(dont know the biomechanics behind it, but it didnt hurt) and the knee injury so i managed to progress better on them.
Thanks man, i hope KOHT brings you some serious gains"It is what you do with the knowledge that dictates who you are" - Xuaxace
Exclusive AdiPower crew: AdamNW, Xuaxace
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My Log:
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01-13-2013, 05:18 AM #1298
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01-13-2013, 05:35 AM #1299
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01-13-2013, 07:14 AM #1300
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01-13-2013, 07:49 AM #1301
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01-13-2013, 03:57 PM #1302
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01-14-2013, 12:44 AM #1303
Bench
95kg(210lbs) x 5(woops)
107.5kg(237lbs) x 3
120kg(264lbs) x 4PR bad elbow pain, made me scared.
Guillotine Press
70kg(154lbs) x 10
80kg(176lbs) x 8PR
Rows
90kg(198lbs) x 6
95kg(210lbs) x 6
105kg(231lbs) x 6PR
DB OHP
32.5kg(71lbs) x 8
35kg(77lbs) x 8
37.5kg(83lbs) x 5
Hammer Grip Pull Ups
2 x 10kg(22lbs) x 8 elbow really bothered me here..
Elbow for some reason was quite bad today.. pretty annoyed. I got 4 pretty easily on bench, definitely had 5 in me at least if i wasnt injured. oh well, thats the way it played out. Guillotine press went well though, focusing on hypertrophy there. i love the movement but its certainly affecting my DB press. hopefully ill adapt though, or at least continue to progress.
Rows im very happy with though
pretty good day, but ill do far better once my elbow is better"It is what you do with the knowledge that dictates who you are" - Xuaxace
Exclusive AdiPower crew: AdamNW, Xuaxace
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My Log:
http://forum.bodybuilding.com/showthread.php?t=142078571&p=827696231#post827696231
Feel free to join!
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01-14-2013, 12:47 AM #1304
thanks mate!
gotta love RDLs
thanks dude.
shanks shexy boy
thanks dude!
squats are a bit behind though haha.
thanks James!
knee definitely gets aggravated when going so deep on the front squats.. considering not going so deep just until my knee is 100%. we'll see how it goes though"It is what you do with the knowledge that dictates who you are" - Xuaxace
Exclusive AdiPower crew: AdamNW, Xuaxace
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My Log:
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Feel free to join!
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01-14-2013, 05:25 AM #1305
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01-14-2013, 05:49 AM #1306
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01-14-2013, 10:48 AM #1307
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01-14-2013, 05:23 PM #1308
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01-15-2013, 05:47 PM #1309
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01-15-2013, 06:05 PM #1310
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01-15-2013, 09:54 PM #1311
Squat
95kg(210lbs) x 5
112.5kg(237lbs) x 5
132.5kg(292lbs) x 5PR
Pull Through
3 x 77.5kg(171lbs) x 10
Pull Ups
2 x BW x 8 (elbow was too painful)
Shrugs
3 x 115kg(253lbs) x 10PR
haha.. squat was easy as pie. not an issue at all there!
Pull throughs were easy, the machine i usually use was taken so the cabling on this other machine must have been different as 77.5kg was the max weight and was still easy.
Elbow was a bitch today though.. at first couldnt do a single pull up without stopping about a quarter of the way up, then i overcame that and got 2 x 8. i tried to add some weight under me but that just made it hurt more..
oh well, just gotta hope it heals soon!
no point in pushing it and possibly worsening it.
im just happy how my squat is going to be honest!"It is what you do with the knowledge that dictates who you are" - Xuaxace
Exclusive AdiPower crew: AdamNW, Xuaxace
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My Log:
http://forum.bodybuilding.com/showthread.php?t=142078571&p=827696231#post827696231
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01-15-2013, 09:59 PM #1312
elbow isnt too good hopefully thatll change though
ill get 6 next time for sure!
hahaha its a great movement, i do it to the clavicle rather than the throat though. its not as scary as it seems hahaha
thanks dude, youll be at my bench in no time the way you progress.
youll be there next week if your bench improves as fast as your rep power"It is what you do with the knowledge that dictates who you are" - Xuaxace
Exclusive AdiPower crew: AdamNW, Xuaxace
★★★TBB FB Chat Crew★★★
My Log:
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Feel free to join!
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01-16-2013, 05:08 AM #1313
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01-16-2013, 05:17 AM #1314
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01-16-2013, 05:23 AM #1315
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01-16-2013, 05:32 AM #1316
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01-16-2013, 09:51 AM #1317
Squats are big man, 3 plates for 5 soon, will be sick!
That's my goal for the next couple of months 140kg for 1.
Out of interest do you do low or high bar?Upper/Lower
Current Goal - cut down to <75kg maintain >350kg total
_________Current_1RM____Current_For_Reps
Squat_____130kg__________112.5kg 1x4
Deadlift____150kg___________130kg 1x6
Bench______90kg___________ 80kg 1x5
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01-16-2013, 10:46 AM #1318
- Join Date: Apr 2011
- Location: Pennsylvania, United States
- Age: 30
- Posts: 3,394
- Rep Power: 7434
Damn dude those squats are so impressive.. really mirin. Those shrugs are pretty cute I'll be waiting for you to join the dark side of hang cleans haha
Workout log - http://forum.bodybuilding.com/showthread.php?t=138691633&highlight=stas+bench
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***Black Knight Master Race Crew***
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01-16-2013, 05:03 PM #1319
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01-17-2013, 06:32 AM #1320
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