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  1. #901
    Oz brah wick's Avatar
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    I won't be resetting my bench this time. the 5 with 107 last time was much tougher and I managed to get 5 out the next week with 110kg. Hopefully I can get it up to somewhere decent (for me) this time. I was doing 120/265x5 before I left, then did smolov and finished with 117.5/260x3x10 and couldn't even get 300 when I maxed. lols
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  2. #902
    Oz brah wick's Avatar
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    Light Squats
    70x5
    90x5
    105x5
    105x5

    CG Incline
    45x5
    55x5
    65x5
    77.5x5

    Deads
    115x5
    140x5
    160x5
    185x5 (408lbs)

    Ab Wheel
    12
    12

    Shrugs
    140x13
    160x11
    180x10

    Notes

    Incline felt a lot easier this week. Hopefully this transfers to my bench

    Riddle me this: Last week squats and incline were hard and deads were easy. This week squats and incline were easy and deads were hard. Please explain?

    So yeah, deads were hard tonight. Hopefully it was just a bad deadlift day... Will go up to 190kg next week and hope it feels easier

    Weight: 104.1kg
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  3. #903
    Oz brah wick's Avatar
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    Squats
    75x5
    90x5
    110x5
    130x5
    150x3 (330lbs)
    112x8

    Bench
    50x5
    65x5
    80x5
    95x5
    110x3 (242lbs)
    82.5x8

    Row
    40x5
    55x5
    65x5
    75x5
    90x3
    67x12

    Dips
    15x8
    20x8
    20x8

    Pullups
    10
    6
    6

    UH Pulldowns
    180x8x2

    DB Curls
    26x6
    24x7

    Notes

    Squats are back to feeling heavy. All my warm-ups were feeling heavier than usual too. Hopefully it's just like last week and will smash the 5 on Monday.

    Bench was alright, form felt ugly as hell though. Bench form used to be pretty good in terms of stability. Now whenever I get up to max weights the bar feels like its wobbling all over the shop. Need to work on this...

    Back doing dips again instead of CGBP. Hopefully my shoulder stays happy. 20kg felt fairly easy... Will add 2kg per week to it

    Weight: 103.7kg
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  4. #904
    járn ok steinn klaery's Avatar
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    Nice benching mate Hmmm wobbly hey? Been doing all your rows and pullups?
    My bench felt wobbly last week when I was using wraps for the first time in six months. Still haven't figured it out.
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  5. #905
    █──█ COBBER's Avatar
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    Do you use wrist wraps bro?

    hit up some DB Bench if you feeling shakey, that'll sort it out in no time
    Strength is more useful than weakness.

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  6. #906
    Registered User Tom Bro's Avatar
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    ^What he and Klaery said.

    Also ditch the UH pulldowns for a proper back exercise
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  7. #907
    Oz brah wick's Avatar
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    Originally Posted by klaery View Post
    Nice benching mate Hmmm wobbly hey? Been doing all your rows and pullups?
    My bench felt wobbly last week when I was using wraps for the first time in six months. Still haven't figured it out.
    Been doing my rows and pullups as normal. I've switched from Pendlay rows to normal bent over BB rows. I don't think that's the problem though. I only recently switched and my bench has been shaky the whole time.

    Originally Posted by COBBER View Post
    Do you use wrist wraps bro?

    hit up some DB Bench if you feeling shakey, that'll sort it out in no time
    I used to. I used them for the first time in the UK last week for my 107.5x5 set. Didnt feel like they used to feel though. They felt weird.. Will try them again tonight, even on my lighter sets.

    Originally Posted by Tom Bro View Post
    ^What he and Klaery said.

    Also ditch the UH pulldowns for a proper back exercise
    Lol. Do you think I should do weighted chins instead?


    Do you guys think the wobbliness might be because my incline press and dips are way behind my bench? When I was benching the same weight last year my incline was around 90kgx5 and dips like 40kgx8 or so. Now they're only at 80x5 and 20x8. I'm thinking that may have something to do with it
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  8. #908
    Oz brah wick's Avatar
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    Squats
    75x5
    90x5
    110x5
    130x5
    150x5 (330lbs)

    Bench
    55x5
    65x5
    80x5
    95x5
    110x5 (242lbs)

    Row
    40x5
    55x5
    65x5
    75x5
    90x5

    Hypers
    47x8
    47x8

    Skulls
    42.5x8
    42.5x8

    Ab Wheel
    6x6
    7x6
    6x6
    6x6

    Calves

    Notes

    Rested up nicely over the weekend and foamed rolled the chit out of my body to try and recover for today.

    Squats were easier than Friday but were still hard. 4th was pretty slow so I asked my mate to be prepared to spot me if needed. 5th ended up being a bit quicker than the 4th so no spot needed. Will add 2.5kg per week from now on.

    Bench was hard as well. 5th rep was a grinder and a half. JUST got it... Pretty annoying struggling with this weight =/ Tried to focus on my form this time, though. Wasn't as sloppy as they usually feel so at least that's a positive.

    Weight: 103.5kg. Need to eat more.. Losing weight even though I'm eating just as much as I was when I was cycling 1hr and a half per day! Looking leaner, that's for sure. It's like my metabolism has kicked into gear since I stopped doing so much cardio... strange
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  9. #909
    Registered User Bum-Life's Avatar
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    I wouldn't worry about struggling...... you got all your reps = all you needed to do. Thats next weeks problems, and your body has done madcows long enough to know it has to get its sh!t together for next week.

    body weight has always been weird for me too, eat like a pig and lose weight, and have slacking times where I know I should have ate more to end up having gained. dunno how that works, I'd blame that you did calves and abs exercises.
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  10. #910
    Oz brah wick's Avatar
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    Yeah, hopefully my body will realise I mean business... Just last time I did 110kg back in Oz it was piss easy. I know I didn't struggle with it at all. Anyway, gonna eat like a fkn horse this week and hopefully smash the 112.5kg on Friday!

    What's wrong with wanting decent calves?
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  11. #911
    Registered User Tom Bro's Avatar
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    Originally Posted by wick View Post
    Been doing my rows and pullups as normal. I've switched from Pendlay rows to normal bent over BB rows. I don't think that's the problem though. I only recently switched and my bench has been shaky the whole time.



    I used to. I used them for the first time in the UK last week for my 107.5x5 set. Didnt feel like they used to feel though. They felt weird.. Will try them again tonight, even on my lighter sets.



    Lol. Do you think I should do weighted chins instead?


    Do you guys think the wobbliness might be because my incline press and dips are way behind my bench? When I was benching the same weight last year my incline was around 90kgx5 and dips like 40kgx8 or so. Now they're only at 80x5 and 20x8. I'm thinking that may have something to do with it
    Yeah definitely weighted, wide or hammer grip pull ups. Instead of trying to get your chin over the bar, try to pull the bar to your chest.

    Personally, I'd ditch the incline altogether in favour of db flat bench.
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  12. #912
    Oz brah wick's Avatar
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    Really? I've heard from a lot of people that their DB bench doesn't really carry over to their flat BB bench. Heard close grip incline was a solid accessory so that's part of the reason why I'm still doing it.

    Anyway my ****ty gym only has DBs up to 45kg...
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  13. #913
    Oz brah wick's Avatar
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    Light Squats
    75x5
    90x5
    110x5
    110x5

    Close Grip Incline
    50x5
    60x5
    70x5
    80x5 (176lbs)

    Deads
    115x5
    140x5
    165x5
    190x5 (419lbs)

    Ab Wheel
    15
    12

    Shrugs
    140x14
    160x10x2

    Notes

    Incline was alright. Probably a 7-8/10 so around the same difficulty as last week but with +2.5kg which is good.

    Warm-ups on deads tonight were nice and speedy. 190kg went up alright, maybe even a little easier than the 5 with 185kg last week. Onto 195kgx5 (430lbs) next week.

    Weight: 104.4kg. Ate about 1500 more cals yesterday. Once it makes it's way out the other end I'll be back down to 103ish
    Last edited by wick; 01-23-2013 at 01:11 PM.
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  14. #914
    Oz brah wick's Avatar
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    Squats
    75x5
    95x5
    110x5
    130x5
    152.5x3 (336lbs)
    115x8

    Bench
    60x5
    70x5
    80x5
    95x5
    112.5x3 (248lbs)
    85x8

    Rows
    40x5
    55x5
    65x5
    80x5
    92.5x3
    70x12

    Weighted Dips
    22x8x3

    Pullups
    10
    6
    5

    Yates Row
    60x8x2

    DB Curls
    26x7
    24x6

    Notes

    Squats were fairly hard again. Should be fine for the 5 on Monday, though.

    Finally a good bench session! 112.5kg went up nice and smooth. Definitely had 5 in me today no probs. Didn't even have a lift off as my training partner has gone to the US for a couple of weeks. Will have the 5 on Monday unless something weird happens.

    Tried some Yates rows for the first time today since babyslayer recommended them. Don't think I was doing them right as the ROM felt really short. Will try them again next week.

    Weight: 104.5kg
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  15. #915
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    Sick mate, keep them gains coming!!
    Strength is more useful than weakness.

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  16. #916
    járn ok steinn klaery's Avatar
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    nice work mate. Squats may be hard but you will keep getting them
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
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  17. #917
    Oz brah wick's Avatar
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    Squats
    75x5
    95x5
    110x5
    130x5
    152.5x5 (336lbs)

    Bench
    60x5
    70x5
    80x5
    95x5
    112.5x5 (248lbs)

    Rows
    45x5
    55x5
    70x5
    80x5
    92.5x5

    Yates Rows
    60x13
    70x11

    Hypers
    48x8x2

    Skulls
    45x8x2

    Ab Wheel
    7.5x7x4

    Notes

    Squats were alright tonight. Still hard but easier than last weeks at least! onto 155kg

    Bench was an epic grinder. 5th rep was slowwwwwwwwwwww as fuk! No idea how I got it. The guy who was benching next to me ran over as I probably looked like I was stuck but by the time he got to me I managed to grind it out. Onto 115kg!

    Tried some Yates rows again. I think I got the hang of them now. Really felt them in my lats this time. I think my problem on Friday was my grip was too wide so the ROM was really short.

    Weight: 104.9kg. Shoes and socks were soaked so that probably added a fair bit to my weight!

    Originally Posted by COBBER View Post
    Sick mate, keep them gains coming!!
    Originally Posted by klaery View Post
    nice work mate. Squats may be hard but you will keep getting them
    Cheers guys
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  18. #918
    █──█ COBBER's Avatar
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    shot brahhh u keep smokin the reps even when u say they grinders, goood sheiiittt
    Strength is more useful than weakness.

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  19. #919
    **** Your Excuses xRequiem's Avatar
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    have you considered microloading your bench?
    My training log
    http://forum.bodybuilding.com/showthread.php?t=147351893

    Squats 475 with wraps
    Bench 265
    Deadlift 545
    OHP 175x3
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  20. #920
    Oz brah wick's Avatar
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    Originally Posted by COBBER View Post
    shot brahhh u keep smokin the reps even when u say they grinders, goood sheiiittt
    Haha, yeah! Not sure how I'm going to go next week but I'll give it a crack. Hopefully I can find a spotter who won't touch the bar until I call for him. 99% of gym spotters would've grabbed the bar last night on my 5th rep!!!

    Originally Posted by xRequiem View Post
    have you considered microloading your bench?
    I thought about this the other day actually. I think I may go to a hardware store and buy some chains which weigh .5kg each. I don't think I'll mircoload until 120kgx5/265x5 though. I know my tris are what's holding me back at the moment. Once my close grip incline and weighted dips get stronger my bench will follow! I did microload a while ago for my bench. Worked well so may do it again
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  21. #921
    Registered User ByronOrpheus's Avatar
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    You trying to keep your weight steady at like 103-105? Could always just get really fat and bench a lot more that way.
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  22. #922
    Oz brah wick's Avatar
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    Ha. Been there, done that.

    I want dem abs so 105ish will be my weight for a bit. Actually getting leaner every week at the moment. Ever since I cut out the huge amount of cardio I was doing on my bike, I've been losing fat. Weird, ay?
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  23. #923
    Oz brah wick's Avatar
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    Light Squats
    75x5
    95x5
    110x5
    110x5

    Close Grip Incline
    50x5
    60x5
    70x5
    82.5x5 (182lbs)

    Deads
    120x5
    145x5
    170x5
    195x5 (430lbs)

    Ab Wheel
    16
    14

    DL Stance Box Squats
    70x8

    Shrugs
    140x14
    150x13
    160x12

    Notes

    Not a bad day. Completed what I needed to. Incline was a little tough... May have gotten 1 more rep out

    Deads were alright as well. Form on the last 1-2 didn't feel too crash hot but I'll take it. Onto 200kg/440lbs, then I may start to add 2.5kg per week. We'll see how it goes next week though.

    Gonna do some highish rep low bar DL stance box squats (below parallel) as BS recommended them if you have trouble with your hips shooting up on DLs. That's a major problem of mine so we'll see how they go for me. 70kg was alright. Prob add 5kg a week to it.

    Weight: 104.2kg
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  24. #924
    járn ok steinn klaery's Avatar
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    Originally Posted by wick View Post
    Light Squats
    Gonna do some highish rep low bar DL stance box squats (below parallel) as BS recommended them if you have trouble with your hips shooting up on DLs. That's a major problem of mine so we'll see how they go for me. 70kg was alright. Prob add 5kg a week to it.
    I am going to start doing these as well. It makes sense so will be good to see if it helps.
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
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  25. #925
    Oz brah wick's Avatar
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    Originally Posted by klaery View Post
    I am going to start doing these as well. It makes sense so will be good to see if it helps.
    Yeah it does make sense. I'm weak as fuk on it so once I build some strength on it, hopefully we'll see some nice gainz brah
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  26. #926
    Oz brah wick's Avatar
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    Squats
    80x5
    95x5
    115x5
    135x5
    155x3 (342lbs)
    115x8

    Bench
    60x5
    70x5
    85x5
    100x5
    115x3 (253lbs)
    85x8

    Rows
    45x5
    55x5
    70x5
    85x5
    95x3
    70x12

    Weighted Dips
    24x8x3

    Pullups
    10
    7.5
    5

    Yates Rows
    75x9x2

    DB Curls
    26x8

    Poundstone Curls
    45??? Dunno, lost concentration at around 20. I'm guessing it was around 45. My concentration only lasts about 8 reps!!

    Notes

    Squats were alright. I probably could've grinded out the 5 tonight, but it would've been tough. Hopefully on Monday it'll be a bit easier when my legs are fresh!

    3rd rep on bench was fairly slow. Probably had 1 more rep left in me, but def not two. Monday will be hard!

    Weight: 104.1kg
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  27. #927
    Has a serious side dtaps24's Avatar
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    Good work Wicker, now rest up and kill it on MOnday.
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  28. #928
    Registered User Tom Bro's Avatar
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    Good stuff man. Keep it up!
    Log: http://forum.bodybuilding.com/showthread.php?t=134647881

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  29. #929
    járn ok steinn klaery's Avatar
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    Bench is screaming along
    Raw Lifts (IPF) = Squat-440 Bench-264(paused) Dead-551
    Raw Lifts (Gym)= Squat-440 Bench-270(paused) Dead-573
    Training: http://forum.bodybuilding.com/showthread.php?t=138990333&highlight=klaery
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  30. #930
    █──█ COBBER's Avatar
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    gjwickman ur gonna be back up to 3plates in no time!
    Strength is more useful than weakness.

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