GKC45 Journal

[Marius_Ursus]

Keep going, slow and steady, GKC. I'll slog right along with you. I can so relate to dropping the ego. I went light on my front squats yesterday because my lower back is feeling "funny", and I went deeper and slower than I've ever gone. It's got me thinking crazy thoughts like making progress and sticking with a routine for a while.

[Flounderbout]

Firstly. I FUKIN CARE

This made me cry a little bit.


I watched them all, just to check whether you said anything funny.

[GKC45]

Firstly. I FUKIN CARE


Squat. I think you are overcomplicating your flex issues. You are deep enough. Your form is lovely and your owning the weight.

OHP. There was 6 7 or even 8 in you there.


Deads. Wanka. My turn to be honest.

Not going to be nice about that form.

Thank you for the good and the bad. I only over complicate because I want to get it right! I will try not to OCD about it so much... Maybe I will redirect towards deads. lol

Squats look great. Significant improvement in strength volume and mobility. Nothing to add.



Deads, much better but still not a lot of hip drive. Are your shins scraped up and bloodied yet?

Not yet, but I am working on manning up to that!

Agree with others. Squats look solid. Sure you know what's best for a progression rate for yourself. GJ

I reached a point where 5 lbs per session was just leading to sloppy ego lifts.

I care
unless caring makes me a beta nut hugger - in which case phuck it, I still care

watching lifting vids is the best part of the journal area for me, - Phil Oakey, Human League, deadlift - an interesting combo

repeating weights on squats, to make sure you own it fully before moving on, done that more than once and on other lifts also
I think it is a great idea and one that benefits your physique and confidence equally

agreed 115 on OHP looked really easy for you

Human League makes me angry- perfect for deads! 115 did not feel easy!

Keep going, slow and steady, GKC. I'll slog right along with you. I can so relate to dropping the ego. I went light on my front squats yesterday because my lower back is feeling "funny", and I went deeper and slower than I've ever gone. It's got me thinking crazy thoughts like making progress and sticking with a routine for a while.

I really like the 5x5 and have made great gains with it. I have no plans to abandon it any time soon. Especially not just for one slow lift.

Firstly. I FUKIN CARE

This made me cry a little bit.


I watched them all, just to check whether you said anything funny.

I think we all cried a little. You didn't think listening to 80s pop while dead lifting was funny? I will throw in an easter egg for you next time.

[OzChops]

I care and I like 80s pop.

[GKC45]

I care and I like 80s pop.

<negged>


lol

[GKC45]

Yesterday was my daughter's birthday party so I had to cut my workout a bit short. Poor old squats didn't make the cut.... She had a pool party at the waterpark and it was nice to not be one of the out-of-shape dads this year (at least compared to how I looked two years ago).

bench press
180x5x5

bent over row
120x5x5


bp




bor

[mirroroferised]

lmfao rows to Safety Dance. That was just like my ohp to Gloria the other day lol

All of your reps looked really, really good man. Perfectly controlled. Almost seemed too perfect. Like a machine.

[raynerd]

Been following along, bench looks really good and damn those BOR looks like your core is welded together with iron!!
Awesome stuff!!
Lol at being the father in good shape compared to other dads, Tis a good feeling for sure!

[OzChops]

<negged>


lol

negger please!

Nice to escape some of the "fat guy" feels.
Hope the kids enjoyed the day.

[Leigh07]

An exemplary demonstration of exercises, especially the rows. Plus I like the white socks look. Very gentlemenly.

[GKC45]

lmfao rows to Safety Dance. That was just like my ohp to Gloria the other day lol

All of your reps looked really, really good man. Perfectly controlled. Almost seemed too perfect. Like a machine.

I beg to differ, not nearly as bad.... lol.

Been following along, bench looks really good and damn those BOR looks like your core is welded together with iron!!
Awesome stuff!!
Lol at being the father in good shape compared to other dads, Tis a good feeling for sure!

I am taking some advice from a few pages and back and completely rethinking the way I do BOR. I am hoping a few more sessions will make it second nature.

negger please!

Nice to escape some of the "fat guy" feels.
Hope the kids enjoyed the day.

haha. I just won't try it at the tough guy pool!

An exemplary demonstration of exercises, especially the rows. Plus I like the white socks look. Very gentlemenly.

I have a thing for white socks

[Flounderbout]

Where was my fecking easter egg? You're all promises you.

BORs looked superb. Really outstanding form - could have been an instructional.

The BPs looked strong too. Though I would go back in Doughnut's journal a few weeks and look through his vids starting out on Smolov junior and the set-up stuff that he posted. It hugely changed my bench for the better. I think you can still stand to get more leg drive, arch and tightness... (do not look at my BP for an example whatever you do, I am chitty at bench - do as I say, not as I do... )

[GKC45]

Where was my fecking easter egg? You're all promises you.

BORs looked superb. Really outstanding form - could have been an instructional.

The BPs looked strong too. Though I would go back in Doughnut's journal a few weeks and look through his vids starting out on Smolov junior and the set-up stuff that he posted. It hugely changed my bench for the better. I think you can still stand to get more leg drive, arch and tightness... (do not look at my BP for an example whatever you do, I am chitty at bench - do as I say, not as I do... )

You never know when/where the egg might show up....
You are right about the leg drive. I am currently looking for a new bench as this one is too tall for me. It is also getting a bit wobbly in it's old age. Between the wobble and the height, I have a hard time getting my legs set. That should be remedied by the end of the month.

[GKC45]

Squats are back in for todays workout. I upped the weight five pounds. The first three sets were good, but the fourth set really saw the depth slip away. I just barely squeezed in the fifth rep on the fifth set of OHP. It was a real grinder for me. Deadlifts continue to be... not perfect. Leg drive is nonexistent, but I am aware of it and will continue to focus on it. I am about a month into my calorie deficit and I can really feel it sapping my strength. One more week and then I will begin working back up to a small surplus for a while.


Squats
210x5x5

OHP
120x5x5

Deads
245x5

Squats





OHP




OHP 5th set grinder





DL

[EB68]

Nice looking lifts on all of the big 5 GKC. The BOR's looked like a warm-up set, lots of room for added weight on those. Those OHP's are strong as hell too, 120 x5x5 is impressive with good form.

[EjnarKolinkar]

Srs those presses are great G.

Gl on the hunt for the new bench.

[SteveWright1]

great session GKC45
OHP looked very strong as did the squatting

8675309 - not a tune I would want playing when trying to keep count of reps LOL?

[mirroroferised]

They all looked great to me. Very controlled. I thought with that descent on squat so slowly you'd lose the drive back up but that was very strong.

[Flounderbout]

...Deadlifts continue to be... not perfect. Leg drive is nonexistent, but I am aware of it and will continue to focus on it...

I respectfully disagree. You start with high hips, but that is OK. Form actually looked very good to me - there was no early hip drive - it all looked very smooth. For me that was a really nice set of deads. All the rest looked lovely too.

Though that fecking 80's cacophony was almost too much to bear...

[GKC45]

Nice looking lifts on all of the big 5 GKC. The BOR's looked like a warm-up set, lots of room for added weight on those. Those OHP's are strong as hell too, 120 x5x5 is impressive with good form.

Thanks bud. I really enjoy doing OHP.

Srs those presses are great G.

Gl on the hunt for the new bench.

Thanks. I have ruled out anything in-stock at my local sports authority. It was all bolt together stuff and I don't want to order anything sight unseen. I have another place to hit up that looks like they have some solid stuff.

great session GKC45
OHP looked very strong as did the squatting

8675309 - not a tune I would want playing when trying to keep count of reps LOL?

Once I started lifting, I couldn't hear anything but the blood in my ears!

They all looked great to me. Very controlled. I thought with that descent on squat so slowly you'd lose the drive back up but that was very strong.

Slow and steady helps me keep my back tight and straight.

I respectfully disagree. You start with high hips, but that is OK. Form actually looked very good to me - there was no early hip drive - it all looked very smooth. For me that was a really nice set of deads. All the rest looked lovely too.

Though that fecking 80's cacophony was almost too much to bear...

I appreciate the feedback. I would like to see my hips drop down a bit lower, but I won't reinvent the wheel until it becomes an issue. That 80s stuff is great! It sounds so bad that I get angry and really push the weight around!


I am off to split some firewood now. Maybe I will throw up a pic later.

[GKC45]

I felt really weak today. I had some lentil soup and crackers for lunch about 45 minutes before my workout. I figured a high(ish) fiber meal would move on down the line pretty quick, but nope. Those suckers sat in my gut like an oatmeal and cheap steak dinner. Maybe it was that, maybe it was... who knows.

Squats weren't bad, but I really started losing depth on the 4th set. Bench was good. I got all my reps, despite feeling burnt out. BOR suffered a bit on form. I think I will repeat that weight. One lift at a time....


Squats
210x5x5

Bench press
185x5x5

BOR
125x5x5



Squats- fifth set





Bench





BOR

[SteveWright1]

excellent vids GKC45

210 for 5 x 5 on squat - you made it look pretty easy in my opinion
Bench looked great also , last rep, I could clearly see how much effort you put in to that final lift

BORs - do you re rack the bar on the pegs after every set? - your a very tidy trainer if you do
it would stay on the floor between sets for me, then I would not leak energy unracking and re racking it each time

[GKC45]

excellent vids GKC45

210 for 5 x 5 on squat - you made it look pretty easy in my opinion
Bench looked great also , last rep, I could clearly see how much effort you put in to that final lift

BORs - do you re rack the bar on the pegs after every set? - your a very tidy trainer if you do
it would stay on the floor between sets for me, then I would not leak energy unracking and re racking it each time

The last rep on the bench was rough. As I was hitting the third rep, I was thinking "this is it". I told myself I would attempt the fourth rep and then rack it if I made it. I played this game all the way to the fifth rep. I do rack the BOR every time. With the smaller 35s on the bar, the floor is just out of my comfortable stretch zone. When I work it back up to 135, then I will try leaving it on the floor in between. Racking it doesn't take a lot out of my upper back, so I am not sure it is effecting the lift.

[doughnutgut]

Again I say to someone. Not watched vids.

Will be honest as it is going to be less time on the lappy and more on my phone as of late.

Bench is getting amazingly heavy now and I can see a big push at two plates soon.

The wood chopping might not have helped dude!!!

Glad I cant watch vids anyhow. All I hear is comments on cheesy music.

[GKC45]

Again I say to someone. Not watched vids.

Will be honest as it is going to be less time on the lappy and more on my phone as of late.

Bench is getting amazingly heavy now and I can see a big push at two plates soon.

The wood chopping might not have helped dude!!!

Glad I cant watch vids anyhow. All I hear is comments on cheesy music.

The wood chopping hasn't helped at all, but it has to be done. I also planted a tree over the weekend. Of course the spot where the wife wanted it was over run with petrified roots from some long gone ancient tree. I ended up cutting them out with a sawzall and a 12" blade.. By the time I got them all out, the hole was 18" deeper than I needed so I had to back fill it and tamp it down. Good times. A far as the music, it was so bad I had to change the channel.

[GKC45]

Today was squats, OHP, and deads. I upped the weight on my squats and lost some depth. So, I will be at this weight for another session or two until I get it right. OHP was a new level of heavy for me. The last set ended at 2 reps. I wasn't surprised as the previous OHP session barely squeezed out all the reps at 5 lbs less. Deads look like they always do and I lost my footing for a second around the 2nd rep.


Squats
215x5x5

OHP
125x5x5 2 reps last set

Deads
255x5


OHP




Deads

[mirroroferised]

Nice lifts. Form looks so controlled all the time other than minor foot slip. That crap happens to me all the time. Hate it lol but everything looked really good.

[raynerd]

Squats looked good in the previous vids, OHP was awesome, deads looked like good form other than losing your footing, this had your feet with one foot forward for remaining reps. Great job man!

[doughnutgut]

Sexy squatting.

[Flounderbout]

Was in the middle of watching these vids, and then suddenly they have all just cut out and been replaced by exclamation marks... No idea what that is about. Anyway as far as I got (squats and bench and BORs from last session, it all looked sweet. And the music was a marked improvement I'd say...