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05-05-2014, 06:40 AM #4471
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05-05-2014, 06:42 AM #4472
Awesome volume day, and some great work.
What was your "light" upper body stretching?Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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05-05-2014, 06:53 AM #4473
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
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05-05-2014, 12:18 PM #4474
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05-05-2014, 09:28 PM #4475
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
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05-06-2014, 04:45 AM #4476
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
LOWER VOLUME
TIME----------- Night/Evening
WEATHER-------------13C
MIND-----------------8/10
----------------------------------------NOTES
-Good stuff tonight, still trying to nail front squat form and stretched a lot prior too this workout, felt good but still need more work on hip flexibility! Form felt solid and controlled 195x3 tonight for some good sets, was meant to do 4 but didnt want to risk knee pain, still plays a psychological part in me, each rep i take im bit nervous knee could play up but its all in the head, knees feel damn good.., got some lightish RDLs in too. More stretching tonight, srs stretching helps so damn much. Get on youtube and look up stretching stuff, various stretches of all kinds helps a lot
Warm Ups
- 10 mins of stretching, quads, hamstrings, glutes.
Front Squats
BWx15
135x5
155x3
185x1
195x3
195x3
195x3
195x3
195x3
---These were good, all pretty fast and good control.
RDL
185x10
250x6
250x6
250x6
--Getting stronger again
X Band ScareCrows
x10
x10
~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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05-06-2014, 05:19 AM #4477
Nice and deep, those FS. You definitely had a 4th in you!
Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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05-06-2014, 05:21 AM #4478
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
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05-06-2014, 05:29 AM #4479
Quite welcome!
I've been using two dynamic stretches to help open my hips up lately... A neutral lumbar spine plank 3x for 15-20 seconds each set, and a raised side plank with leg raises. They're brutal, but work.
I really need to get back into the stretching thing, and finally getting yoga in as a recovery on off days...Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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05-06-2014, 06:33 AM #4480
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05-06-2014, 06:50 AM #4481
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05-06-2014, 08:00 AM #4482
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
They sound interesting, will search more on them.
Thanks my man, felt pretty good for sure. Needs more work but getting there.
Had a couple more for sure, but not sure how much knee would have liked it!
Very good thanks, no issues at all tonight!~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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05-06-2014, 08:52 AM #4483Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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05-06-2014, 08:56 AM #4484
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05-07-2014, 05:29 AM #4485
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
RECOVERY TM
TIME----------- Night/Evening
WEATHER-------------10C
MIND-----------------8/10
----------------------------------------NOTES
-Not too exciting, just hit some paused benching and got all reps out nicely., feeling little sore so just hit some light DB work for shoulders and go the hell out of there. Big day on friday for me, looking forward to it.
Warm Ups
- light band work
Paused Bench Press
135x3
185x1
185x5
185x5
185x5
---These were good
Light Seated DB Laterals
20x10
20x10
---Good pump~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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05-08-2014, 06:35 AM #4486
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,967
- Rep Power: 142831
Love those paused reps!
Recovery day can be such a nice break in between the heavy sessions. Feels good just to get and and get outPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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05-08-2014, 06:38 AM #4487
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
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05-08-2014, 11:46 PM #4488
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
INTENSITY BENCH PRESS
TIME----------- Afternoon
WEATHER-------------18C
MIND-----------------9/10
----------------------------------------NOTES
-Nice stuff today, got this one out of the way since my hawks are playing tonight and i didnt want to rush a workout at half time.. Great stuff this week, the slight upping of volume helped a lot and the lack of extra shoulder OHP on wednesday helped recovery a lot more. This was only 235 but felt lighter than 230 last week, which is a good sign. Will most likely keep volume the same at 205 next week as well, and up the weight on dips a by 5lb to 50lbx5. Going along nicely although only starting.
Warm Ups
- light band work
Bench Press WK3
135x5
135x3
185x2
225x1
235x5 @7.0 ... 2+ more
---Felt pretty easy, last weeks was first time i benched over 100kg in some 6 months + so still readjusting to form., funny it felt lighter, took reps slow and controlled
SOHP
135x3
155x1
155x4 --- adding 5lb from here, then will have micro plates soon enough. Pretty easy 4.
Back Off Sets (w/chains)
100x3 --> (+65-70lb chains)
100x3 --> (+65-70lb chains)
---Challenging at top
X Band ScareCrows
x10
x10
x15
Incline DB Flys
35x8
35x8
~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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05-09-2014, 01:59 AM #4489
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,967
- Rep Power: 142831
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05-09-2014, 02:36 AM #4490
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
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05-09-2014, 04:12 AM #4491
Great to see you back at it ilo. Looks like you're channeling your inner woody on the bench progress, keep it going man.
Glad to see your knee is holding up nicely too. If it's your vastus medialus that gives you grief, I would suggest adding terminal knee extensions to your warm-up routine. I'm on my phone, so I can't find the video, but if you go to YouTube and search for elitefts interview with buddy hill, I think it's part 5 (the whole interview is great though). He talks about using tke's to warm-up the vmo, says he has all his athletes warm-up with them before doing any squats. Just wrap a band around the rack at knee height, put it around the back of your knee, get a good amount of tension on the band, then just straighten your leg for some high reps (I usually do 20 reps per leg).Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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05-09-2014, 04:16 AM #4492
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Seeing you and woody on TM gives me good motivation srs.
Thanks, for the advice. Will search them and try them again. I used them on my left quad tendonitis a few months back and didnt see much difference, but knees now are about 98% so almost perfect due to ridiculous amount of stretching. Going to try these for my right knee before squats in addition to my normal warm ups too. Ill see how it feels thanks J~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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05-09-2014, 06:10 AM #4493
TM is a hell of a program. If you work it right, you can make some sick progress on it.
I had the info a bit wrong, it's Buddy Morris and it's part 2 where he starts talking about the TKE's, and it spills over into parts 3 and 4. If you're not seeing a difference with the banded TKE's, you could also try one of the harder progressions he goes over.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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05-09-2014, 06:26 AM #4494
That bench though... Awesome stuff!
Thanks for that vid, Josh. Good info right there.Proud member of Team Ogre
-----> Come join me in my log on bb.com!: http://forum.bodybuilding.com/showthread.php?t=150246533
Currently running: Wade's program
Currently reading: Nothing. Suggest something for me to digest with my eyes
Currently playing: Clicker Heroes and Diablo 3
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05-09-2014, 10:26 AM #4495
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05-09-2014, 10:38 PM #4496
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Thanks J, Will watch shortly!
Thanks matty
285x5 i believe, havent done bnech press for 6 months + so wayy off now. Not going to try and guess right now mate, well over 235 though but just want to take it one workout at a time.
SOHP, best 5RM is 175x5 and now i could do 160x5 right now.~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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05-10-2014, 05:21 AM #4497
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
INTENSITY LOWER
TIME----------- Night
WEATHER------------11C
MIND-----------------9/10
----------------------------------------NOTES
-Bit cold tonight, around 45F so probably T shirt weather for most of you guys from New York or Maine., but cold for me lol. Got out some nice work and a good top set of 4 which was heavish but not too bad. Last rep was hard but got it out still without much grind. More in me but not much., kept the support work light and just hit some DB swings which hit the glutes and hammys well. Not sure my best front squat PR i know i havent done 225 more than 5 before. Nice rest tomorrow then Volume Monday bench!
Warm Ups
- 1 leg splits, quad stretches, hammys stretches, ankle work, pigeon
Front Squats
135x5
155x2
185x1
220x4 ----> hardish, but more.
---Stretched heaps and got the movement in well, felt i kept more upright this time round and with heavier weight which was nice!!
DB Swings
45x15
45x15
Light and easy, got some blood around the low body, felt good
+ Stretched heeeapps
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''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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05-10-2014, 05:52 AM #4498
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05-10-2014, 05:56 AM #4499
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Thanks my man, certainly felt it thats for sure. Good to get some decent weight into the legs. Resting up well and looking forward to some nice volume bench on monday, since last intensity bench felt so easy i might keep volume the same this week at 205x5 and might load dips bit heavier.
~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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05-10-2014, 07:00 AM #4500
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