Squats
127.5kg(281lbs) x 5 (ripped my favourite squatting shorts on this set. **** my life. went and bought a new pair from the gym, pretty good actually, but when i bent down to get my wallet from my bag with my ripped shorts i was hoping some dude wasn't thinking i was presenting.)
147.5kg(325lbs) x 3PR
Widowmaker
110kg(242lbs) x 20 (did 21 reps but i felt my depth was way high on the 4th rep due to my hamstring tightening and my knee caving, so i did another rep and decided not to count it).
Pull Ups
2 x BW x 8
BW+5kg(11lbs) x 8
BW+10kg(22lbs) x 7+2
BW x 6
GHR
BW x 8
BW+10kg(22lbs) x 8(lower back was fried after the squatting)PR
Chest Supported T-Bar Row
3plates x 8
3.5plates x 8
4plates x 6PR
DB Shrugs
40kg(88lbs) x 12
45kg(100lbs) x 10
2 x 50kg(110lbs) x 10
DB Curl
3 x 22.5kg(50lbs) x 10
well today was a big success, but the ripping of the shorts through me way off hahaha.
the new pair of shorts were good but i just felt very off given how different they felt. still easy however.
the widowmaker was surprisingly easy.. didn't expect that. depth was parallel on the majority of reps, except the 4th rep was high and a few of the later ones were deeper
was very happy with today (y)
(had such a long break between 127.5kg and 147.5kg i didnt think to film)
110kg x 20(+1 half) (i freeze framed at literally every rep to ensure depth was at least parallel and im happy with it, obviously beside that 4th rep. you will see it in the video)
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03-22-2013, 01:30 AM #1651"It is what you do with the knowledge that dictates who you are" - Xuaxace
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03-22-2013, 01:38 AM #1652
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03-22-2013, 01:41 AM #1653
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03-22-2013, 02:06 AM #1654
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03-22-2013, 05:33 AM #1655
Holy squats. really good progression mate and that 20 rep set is unbelievable haha. Race me to 4 plate squat.
Elite Powerlifter
740kg @ 81.45kg [1631@179]
760kg @ 94.20kg [1675@207] - 2hr weigh-in
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03-22-2013, 01:58 PM #1656
Whoa dude, impressive widowmaker! Also mirin chest supported rows. You're killin it.
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
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03-22-2013, 02:09 PM #1657
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03-22-2013, 07:25 PM #1658
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03-22-2013, 11:39 PM #1659
thanks Brian!
you're on
thanks man! the chest supported rows feel awesome
thanks moth! it was a very different experience.. legs are DOMS'd as **** today
it felt to good to finally hit another squat pr!
thanks James, the heavy set felt easy but it also felt off in terms of bar path, as weird as it may be i think i blame it on the change of shorts"It is what you do with the knowledge that dictates who you are" - Xuaxace
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03-24-2013, 12:32 AM #1660
Bench
100kg(220lbs) x 3
107.5kg(236lbs) x 2
120kg(264lbs) x 3
pretty hard.. but at least i got it
Dips (could not find the ****ing dip belt anywhere, had to use a dumbbell.)
BW x 8
BW+10kg(22lbs) x 8
BW+20kg(44lbs) x 5PR (lost centre of balance and swung forward so i stopped)
BW+20kg(44lbs) x 6PR
High Incline DB Press
2 x 32.5kg(72lbs) x 8 (short rest)
35kg(77lbs) x 10PR
Lateral Raise
3 x 20kg(44lbs) x 10
Tricep Pushdown
2 x 61kg(135lbs) x 10
very happy with today, in particular the dips. pretty stoked i can rep out 1 plate! i actually stopped at 6 reps because i got some harsh sternum pain.. was a bit of a worry for me. not sure what that's about. any input is always appreciated.
bench felt uncomfortable, i think i was too nervous about the elbow... but i still hit all my desired reps so i cant complain!
the high incline press was easy, will up it next time again.
BW+20kg dips (filmed the weight because my mate challenge the fact i could 20kg at my weight, so skip to 25 seconds in if you dont wanna waste that time of your life)
35kg high incline db press (angle is kind of ****ed, i have another video to illustrate it better):
"It is what you do with the knowledge that dictates who you are" - Xuaxace
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03-24-2013, 12:49 AM #1661
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03-24-2013, 12:59 AM #1662
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,371
- Rep Power: 12583
Sounds about right, I did the same today on an off day.
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Good job on the bench man, that is my dream to rep 120 x 3 lol, well short term dream that is (i hope lol)
When i was in fitness first, I used to grab the tricep rope and use that as a " chain" and hook it to my belt for doing pull ups lol. Did the trick"Do not subordinate fundamental principles to minor details."
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03-24-2013, 01:51 AM #1663
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03-24-2013, 02:20 AM #1664
yessir, i keep them pretty slow.
Xuaxace pls.. you will be at 120 x 3 very soon, youre hardly 2 reps off!
thanks mate :3
and that is pure genius.. will do that next time for sure!
i'm going to go out on a limb here and say by gradually increasing the weight (y)"It is what you do with the knowledge that dictates who you are" - Xuaxace
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03-24-2013, 02:32 AM #1665
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,371
- Rep Power: 12583
haha, I have to do 120x(1) on wednesday!... I should have the 1 rep, but more than that I dunno lol. Actually any more than 1 rep is a PR, so lets get two :3.
You will be in 125x3 in no time though, I am breakking uncharted territory here haha
^^^^^
but really, as you get stronger overall, the raiases tend to increase. It is a movement that would make sense to be strong in isolation, but there are a lot of muscles that support the movement, from the traps, upper back etc, so getting stronger overall, tends to lead to a stronger side raise."Do not subordinate fundamental principles to minor details."
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03-24-2013, 02:46 AM #1666
125 x 3 is my PR, also 120 x 5.
that is why i was a disappointed with how hard it was :/
and once again.. Xuaxace pls. get 2+
as always Xuaxace knows his **** when it comes to this sort of thing ^
my raises went up after not having done them for a while, for sure."It is what you do with the knowledge that dictates who you are" - Xuaxace
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03-25-2013, 04:24 AM #1667
Squat
100kg(220lbs) x 5
130kg(285lbs) x 5
147.5kg(325lbs) x 5PR
was harder than it should have been.. disappointing. i feel something is off. i actually think it could be the different shorts. these ones are much more elastic where as im used to tighter ones, hard to explain. will get my **** sorted, i got everything done regardless
Barbell Row
90kg(198lbs) x 6
105kg(231lbs) x 6
117.5kg(260lbs) x 5PR
**** yeah.
GHR
BW x 8
BW+10kg(22lbs) x 8
BW+15kg(33lbs) x 8PR
BW x 12
Cable Row
70kg(154lbs) x 8
80kg(176lbs) x 6, 5, 4, 4 RP
Hammer Curl
22.5kg(50lbs) x 10
2 x 25kg(55lbs) x 10
was really happy with the rows, they felt very strong. will get a video when going for 2.5plates.
squats.. just felt off. i felt like i couldnt drive through the hips as usual. i know the shorts thing may sound silly but it is a very different feeling when you're used to something and it changes. and yes, i'm going to buy shorts more similar to my old ones now.
was a good day regardless!
147.5kg x 5 (sound mustve ****ed up when uploading to youtube)..
Last edited by AdamNW; 03-25-2013 at 05:46 AM.
"It is what you do with the knowledge that dictates who you are" - Xuaxace
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03-25-2013, 04:58 AM #1668
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03-25-2013, 05:48 AM #1669
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03-25-2013, 05:51 AM #1670
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03-25-2013, 06:50 AM #1671
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03-25-2013, 07:17 AM #1672
TFW shiity workout...
Oh wait, you wouldn't know that feel. Great fukkin WO as always you strong MF'er.
Also dude, I may be studying abroad in NZ in fall 2014. I know it's far as fuk from AU, but I expect you to fly to NZ when I'm there so we can lift, get yucky, and go profit on some biuriful New Zealand womens.
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03-25-2013, 08:05 AM #1673
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03-25-2013, 02:42 PM #1674
Awesome PR set Adam, it sucks it was so hard but you can always just eat through it right?
Those rows are beasty, I'm really impressed by those numbers.
Btw sorry for opting out of chat last night, phone Internet is ridiculous sometimesI'm aware I'm a wolf
Check out my log: http://forum.bodybuilding.com/showthread.php?t=136392741
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03-25-2013, 02:46 PM #1675
bar speed went to **** compared to how easy it's been in past, but owell.. let's see what i can do with 150 x 3 on friday!
thanks mate
im not running wendler's anymore, and i'm not doing an upper lower split anymore.
hahaha i get them sometimes, believe me!
thanks mayne!
NZ and AU are basically neighbours, would love to see you dude
thanks man!
hopefully the wait wont be too long from now!"It is what you do with the knowledge that dictates who you are" - Xuaxace
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03-25-2013, 02:48 PM #1676
eating is always the answer
the rows have really picked up, i'm pretty happy with how they are!
and i know what you mean about chitty internet.. but im pretty sure i dropped out of the chat like 10 minutes after you did because my battery died anyway hahaha
i'll catch you on there soon!"It is what you do with the knowledge that dictates who you are" - Xuaxace
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03-25-2013, 02:50 PM #1677
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03-26-2013, 04:59 PM #1678
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03-26-2013, 05:09 PM #1679
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03-27-2013, 02:46 AM #1680
i decided that before i stop prioritising the front squat, i would test myself to see if could hit a goal of mine that was once a long term goal, after today i will be prioritising bench and deadlifts over front squats (i.e. doing them before front squatting).
Front Squat
105kg(231lbs) x 3
120kg(264lbs) x 1PR (my long term goal from a while ago..)
130kg(285lbs) x 0 (i had this, but i fell forward.. not used to this much of a load [nohomo])
130kg(285lbs) x 1PR
Bench
100kg(220lbs) x 3
105kg(231lbs) x 2
120kg(264lbs) x 3.. confirmed front squats affects my bench, the 3rd was the greatest ****ing grinder of life
Deadlift
160kg(353lbs) x 3
185kg(410lbs) x 3PR
easy.
DB Seated OHP
32.5kg(72lbs) x 8
35kg(77lbs) x 8
40kg(88lbs) x 5 matched pr
Lateral Raise
2 x 22.5kg(50lbs) x 10
Guillotine Fly
2 x 27kg(60lbs) x 12
32kg(70lbs) x 10
really happy about the front squat, i originally intended to see how i went with 120, was expecting it to be more of a struggle really.. but decided to see how i went with 130. i think i would have had it a lot easier, but i am not used to that much weight in that position at all. nearly fell forward on the second set off 130, i barely kept my heels on the plate (but i did).
bench sucked, confirmed front squats effect benching.. but this was the last day of that (for a while).
everything else went well! pretty happy with today!
here are the front squat videos:
120kg x 1:
130kg x 1:
"It is what you do with the knowledge that dictates who you are" - Xuaxace
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