Some Aussie lifting weights in the UK

[wick]

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

[wick]

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

[wick]

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

[klaery]

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.

[COBBER]

Do you use wrist wraps bro?

hit up some DB Bench if you feeling shakey, that'll sort it out in no time

[Tom Bro]

^What he and Klaery said.

Also ditch the UH pulldowns for a proper back exercise

[wick]

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.

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.

^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

[wick]

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

[Bum-Life]

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.

[wick]

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?

[Tom Bro]

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.

[wick]

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...

[wick]

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

[wick]

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

[COBBER]

Sick mate, keep them gains coming!!

[klaery]

nice work mate. Squats may be hard but you will keep getting them

[wick]

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!

Sick mate, keep them gains coming!!

nice work mate. Squats may be hard but you will keep getting them

Cheers guys

[COBBER]

shot brahhh u keep smokin the reps even when u say they grinders, goood sheiiittt

[xRequiem]

have you considered microloading your bench?

[wick]

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!!!

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

[ByronOrpheus]

You trying to keep your weight steady at like 103-105? Could always just get really fat and bench a lot more that way.

[wick]

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?

[wick]

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

[klaery]

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.

[wick]

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

[wick]

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

[dtaps24]

Good work Wicker, now rest up and kill it on MOnday.

[Tom Bro]

Good stuff man. Keep it up!

[klaery]

Bench is screaming along

[COBBER]

gjwickman ur gonna be back up to 3plates in no time!