bench
110 x 2
120 x 1
112.5 x 5
112.5 x 6
95 x 10
95 x 10
95kg x 17, went for it, pretty lose, bounce etc, it was amrap so biggie
Tried to change my lower body on bench press, keep it tighter, still not there, a lot of tightness issues to fix etc.
facepulls
purple band x 12 x a **** ton of sets, not sure how many but 15+
neutral grip pull up
25kg x 5
25kg x 6
25kg x 5
pretty ****
cgbp paused
90kg x 5
90kg x 5
90kg x 8
seated bent over db upper back rows
15kg x 20
15kg x 20
15kg x 20
low incline press
80kg x 10 paused
80kg x 10 (a few paused)
80kg x 8, i was ded
1 hand barbell rows
40kg x 15
40kg x 15
+ 140lb x 10 v bar horizontal row
-----
112.5 x 6
95kg x 17 loose
90kg x 8 cgbp paused
40kg x 15 1 arm bb rows
|
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02-10-2014, 04:34 AM #2911
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-10-2014, 04:38 AM #2912
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
ty sir, I am enjoying pause work indeed
Thanks james, smolov 3 day variation, trying to build a bit of base before I go back into a more peaking type routine. I am even run smolov intense phase, but that will have to do how my back behaves. Wasn't my plan to keep doing pause squats, but feels better on my back for now.
thanks mate, definitely losing weight increases the ratios quite a bit haha, only lift that really suffers is overhead press.
I am lucky and unlucky that the barbells in my gym do not have an aggresive knurling. The bars in my second gym are so sharp that just a few sets are enough to destroy the hands, even squatting kills them."Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-11-2014, 05:19 AM #2913
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
squats, quick pause
137.5 x 3
147.5 x 6 pr
147.5 x 6
147.5 x 6
147.5 x 6
147.5 x 6
147.5 x 6
cleans
off pins
40kg x 1 x 3 x 3
50kg 1 x 3
cleans off the floor
60kg x 1 x 3
70kg x 1 x 3
80kg x 1 x 2
85kg x 1 pr
70kg x 1 x 3 x 3
---
85kg clean + lousy push press, do i even jerk
147.5 x 6 quick pause, iffy reps here and there, but this is a bonus week so whatever
"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-12-2014, 02:07 AM #2914
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02-12-2014, 03:06 AM #2915
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
overhead press (1) , went back to pause, feels much better with my technique, lots of singles before working set to get my groove back
50 x 3, 2
55 x 2
60 x 1 x 2
65 x 1
70 x 1
72.5 x 2 (hit a collar on the rack on the third so i failed, should have had it
72.5 x 2
72.5 x 1, butched the negative and almost hyperextend my back, reracked
volume work
55kg x 10 paused
55kg x 10 paused
thought it was 52.5 but checking the vid it was 55,
jm floor press new movement
30 x 8
40 x 8
50 x 8
50 x 20 (amrap), to know where I was
snatch grip, power upright rows
40kg x 8
52.5 x 8
52.5 x 12 pr
some snatches while i was at it
skullcrushes rest pause
48kg x 12 + 3 + 3 + 2
couple of mins later
48kg x 6 + 2
ded
power barbell curls
50kg x 3
57.5 x 4
57.5 x 3
db preacher curls strict
17.5 x 7 pr
12.5 x 13
12.5 x 13 pr
overhead cable tricep extention
50kg x 12 x 3
hammer curls
25kg x 8 x3
lateral raises
20kg x 8 x 3
+ 10kg x 8 x x2 plate raises
1 arm supinated tricep extention cable
20kg x 12 x 2
20kg x 9
----
vids later when it uploads."Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-12-2014, 03:07 AM #2916
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
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02-12-2014, 05:04 AM #2917
Wow you have bitch made lifts brb 147.5 lb squat. What is 2.5 in the middle. Weakling
#facts"There is no question that belts assist in generating a few more Newton-meters (or foot-pounds) of torque in the torso through elastic recoil of a bent orso that is stiffened with a belt. However, if a neutral spine is preserved throughout the lift this effect is minimal. In other words, to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury!”
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02-13-2014, 05:39 AM #2918
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
squats, quick puase
157.5 x 3 pr
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3
157.5 x 3 + 1
clean and power jerk
40kg x 1 x 3
50kg x1 x 3
60kg x 1 x 6
70kg x 1 x 2
80kg x 1
missed 87.5kg, diging the power jerk more than split jerk
[B]snatch[/B
40kg x 1 x 8
50kg x 1 x 5
40kg x 1 x 8
seated box jumps 30cm to 93cm
bw x 8 x 2
-----
157.5 x 3 first set
157.5 x 3 8th set
"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-13-2014, 05:40 AM #2919
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02-14-2014, 05:25 AM #2920
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
bench pause
100 x 5
110 x 4
117.3 x 1
122.5 x 1
95kg x 10
95kg x 10
95kg x 11
facepulls
purple band x 12-15 x 8
v bar pulldown
150lb x 12
150lb x 12
150lb x 15
seated bent over upper back db rows
17.5 kg x 15
17.5 kg x 15
17.5 kg x 15
1 arm barbell rows
42.5kg x 15
42.5kg x 15
seated cable row
120lb x 10
120lb x 10
-----
117.5 x 3 a bit quick but owel
95kg x 10 quick
"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-14-2014, 01:41 PM #2921
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02-14-2014, 01:52 PM #2922"There is no question that belts assist in generating a few more Newton-meters (or foot-pounds) of torque in the torso through elastic recoil of a bent orso that is stiffened with a belt. However, if a neutral spine is preserved throughout the lift this effect is minimal. In other words, to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury!”
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02-16-2014, 06:40 AM #2923
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
squats paused
140 x 11... unfortunately i was a bit too quick on the first reps so i am not going to count it as a PR, still happy with the effort, was a bit iffy so yeah.
long pause squats (5 seconds per pause)
120 x3 x 3
snatch work
30kg x 1 x 10
40kg x 1 x 6
45kg 1 x 3
50 kg x 1 x 3
55 kg x 1 x 3
60kg x 1 x 2 x 2
62.5kg x1 x 2
65kg x 1
cleans
65kg x 1 x 3
70kg x 1 x 3 + (plus some front squat paused)
ghr
20kg x 8
20kg x 16, explosive
box jumps
75cm jumps from bottom squat position
bw x 8
10kg x 8 x 2
----
65kg snatch
140kg x 11
"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-16-2014, 06:42 AM #2924
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
haha, not sure when, I am introducing some db press back into my friday session, but keeping it high rep for a while, db's are secondary to me right now as I try to crack 140 bench
can't wait man, working out is such a hassle, no body got time for that"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-18-2014, 07:32 AM #2925
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
forgot to update bench for yesterday
bench tng, cluster ****, form needs change, and it will, also had some shoulder issues and that threw me off.
107.5 x 2
117.5 x 2 bench moved
117.5 x 3 crappy
reset
100 x 2
110 x 2
117.5 x 2
facepulls
lots of em, purple band
pause cgbp
92.5 x 5
92.5 x 5
92.5 x 8 amrap
bent over db seated upper back rows
20kg x 12 x 3
pull ins
60kg x8 x 3
seated cable v bar rows
120lb x 12 x 2
120lb x 20
neutral grip wide pulldowns
150 x 8
150 x 8
150 x 7"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-18-2014, 02:44 PM #2926
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02-19-2014, 07:14 AM #2927
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
pause squats yesterdays squats
150 x 8 Pr, however a couple of them were too quick so hard to count.
125 x 3 x 3 , 3-4 second pauses
clean and jerks
worked my way to 87.5kg pr and 80kg x 8 front squat (from a clean)
reverse bench hypers
2.5kg x 8 x 3
squat vid later"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-19-2014, 07:30 AM #2928
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
overhead press, paused
60 x 1 x 2
65 x 1
70 x 1
75 x 1
65 x 6 (should have been 7... messed up breathing ( main set)
57.5 x 7
57.5 x 7
57.5 x 7
57.5 x 10 (amrap set)
jm press
50 x 8
62.5 x 8 x 2
62.5 x 12 amrap pr
power upright rows
55 kg x 8 x 2
55kg x 12 pr
skullcrushers
50.5kg x 10 + 3 + 3 + 2 rest pause
50.5kg x 6 (90-120secs after)
barbell curls
50 x 3
57.5 x 5 (power curls)
50kg x 5
40kg x 8 strict
straight bar over the head tricep extention
55kg x 12 x 2
55kg x 10
lateral raises
12.5 x 8
17.5 x 8
22.5 x 8 x 2 semi loose.
preacher curl db
15kg x 13 pr
15kg x 11
12.5 x 13
reverse 1 arm tricep extention
22.5kg x 10
22.5 kg x 8
22.5kg x 7
super setted with straight bar psuhdowns
60kg x 12 x 3
plate hammer curls
15kg x 8
20kg x 8
poundstone curls
bar x 100
---
well that was a lot of stuff for one day...
65kg x6
62.5 x 8 jm press
Last edited by Xuaxace; 02-20-2014 at 10:08 AM.
"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-19-2014, 07:33 AM #2929
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
thanks man, it was good to hit the pr for 10 sets haha, hopefully tomorrow I can do a little better before i start running smolov intense. Hopefully i go to tng squats in the near future, we will see.
WIth bench, been having trouble with tng as my form with pause has improved quite a lot, has been wrecking havock to my tng. I am going to stop doing the tng as i used to and use the form i use for pause but without the pause if that makes sense (slower desdend, let the bar dig into the stomach a bit and then use leg drive to get the thing off), works better with my grip."Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-19-2014, 07:39 AM #2930
Dde you've been lifting for like 4 years and still haven't hit 200lbs on a lift. You'll never fukin make it
#fact
Love groso bb"There is no question that belts assist in generating a few more Newton-meters (or foot-pounds) of torque in the torso through elastic recoil of a bent orso that is stiffened with a belt. However, if a neutral spine is preserved throughout the lift this effect is minimal. In other words, to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury!”
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02-20-2014, 05:27 AM #2931
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02-20-2014, 05:40 AM #2932
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
pause squats
140 x 3
160 x 5 pr
165 x 1
167.5 x 1 was supposed to be 170kg but i put 5kg on one side and 2.5 in the other, didn't even feel the inbalance
172.5 x 1 pr
new max for smolov intense
snatch
40 x 1 x 3
50 x 1 x 2
60 x 1
67.5 x 1 (took me 12-15 goes to get it) pr
60kg x 3 x 3 (volume PR)
box jumps
45cm jump with 22.5kg dumbbels (45kg extra weight), pr
3 x 2 + 5
kinda hard
--- bw
90cm jumps x 8
95cm x 1 x 3 pr
100 cm x 1 pr
glute ham raises hard no time
25kg x 13 pr, strict too.
reverse hypers on bench
bw x 8 x 2
5kg x 7
----
160 x 5
172.5 x 1
1m jump
67.5 x 1 snatch (from the top)
Last edited by Xuaxace; 02-20-2014 at 10:04 AM.
"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-20-2014, 12:14 PM #2933"There is no question that belts assist in generating a few more Newton-meters (or foot-pounds) of torque in the torso through elastic recoil of a bent orso that is stiffened with a belt. However, if a neutral spine is preserved throughout the lift this effect is minimal. In other words, to obtain the maximal effect from a belt, the lifter must lift poorly and in a way that exposed the back to a much higher risk of injury!”
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02-24-2014, 06:22 AM #2934
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02-24-2014, 12:08 PM #2935
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02-24-2014, 12:35 PM #2936
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02-25-2014, 06:26 AM #2937
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
Was feeling quite ****eh the last few days didn't log, but here they are.
saturday
pause bench
100 x 4
107.5 x 3
115 x 2
122.5 x 1 failed the second rep
102.5 x 7 x 4
spoto press
80 x 5
90kg x 8 x 2
and some other back work
------------------------------------------------------------
sunday
squat paused
147.5 x 4 x 3
147.5 x 5
cleans
worked to 90kg pr + some front squats
ghr
27.5kg x 7 , 4 , 3
using dumbbells sucks for this
-----------------------------------------------
monday
bench tng last tiem trying
117.5 x 2, 3
120 x 1
122.5 x 1
122.5 x 1 quick paused
overhead press
65 x 5
70 x 1 x 2
72.5 x 1
facepulls
banded x 12 x 12+
v bar pulldown
120lb x 12 x 3
incline db rows
20 x 8 x 3
30kg x 8 x 4
35kg x 8 x 6+
1 arm barbell rows
60kg x 8 x 2"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-25-2014, 06:34 AM #2938
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
squats paused 2 day intense
137.5 x 3
155 x 3
147.5 x 5
147.5 x 5
snatch
60 x 1 x 2
65 x 1 x 2
70kg x 1 x 2 pr
plyo jumps worked up to:
105+cm x 1 x 2 pr
bulgarian spli squat
20kg plates on each hand x 8 pr
misc
decline ab work
leg press calve raises"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-25-2014, 06:37 AM #2939
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,370
- Rep Power: 12586
thanks m8, much appreciated
haha, thanks mate, been good. I hope for the life of me this year my lifts actually go up not much movement the last year due diet and injury.
Looking forward to it, hopefully no funny business with my back, but pause squats have definietly helped a lot increasing tightness, core srength, explosiveness etc. See how intense goes, hopefully i can get past 4 plates with a pause
ty sir"Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
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02-27-2014, 01:26 AM #2940
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