Klaery's quest for power + random photography

[klaery]

Comp today!

Squats:
160kg easy
170kg easy
180kg good

Bench:
100kg moved my feet X
100kg easy
105kg good

Deadlift:
210kg easy
220kg easy
230kg surprisingly easy Felt I could do more.

Bench sucked but was super happy with everything else. 10kg pb on squat and deadlift and a 40kg comp total pb. Got 2nd place to boot in my division. I'll get vids up later.

[Tom Bro]

in on this!

Awesome job on the comp lifts mate. And really cool photos too

[wick]

Nice work mate! Awaiting vids

[klaery]

Thanks guys! Vids still coming.

Ok today I set up my madcow program that I am going to follow for the next few months. Looking forward to running the program and for added incentive I even laminated it Can't mess with it if it is laminated!

[klaery]

Ok here are vids from the weekend. My mate moved the camera away to cheer during the squat haha but you can see the depth

Squat:


Dead


Then training today I started madcows.

Squat: worked up to a 147.5 X 5
Bench: worked up to a 92.5 X 5
Pendly Rows: worked up to a 82.5 X 5

[wick]

Nice work. Deads looked easy as piss!! You've definitely got a good future ahead of you imo.

[klaery]

Thanks! Don't know haha. I'll just keep working Need to learn how to bench!

[Tom Bro]

Real good job man. Strong divebomb on your squat haha.

[klaery]

Did the Wednesday Madcow today.

Worked up to:

Deload squats
2 X 110kg X 5

Overhead press
67.5kg X 5

Deadlift
195kg X 5 (this absolutely destroyed me!!!!!)

I love Madcow but deadlifts suck. I am just not used to volume on deads

[wick]

Deadlift
195kg X 5 (this absolutely destroyed me!!!!!)

I love Madcow but deadlifts suck. I am just not used to volume on deads

Wait until you do a DL program like coans or mag/ort. Pure murder.

[klaery]

Wait until you do a DL program like coans or mag/ort. Pure murder.

Haha all good things to look forward to...

Today was a MUCH easier session (Madcows friday).

Worked up to:

Squat: 3 X 150kg
Bench 3 X 95kg
Pendley rows 3 X 85kg.

All lifts were easy and looking forwards to 5ing them on Monday.

Here is a fly with a difference.

[-Lucifer]

Sexy fly.

[.aeterna]

nice shot...what macro lens you using?

also, how you liking madcows thus far? no stalls yet?

[klaery]

nice shot...what macro lens you using?

also, how you liking madcows thus far? no stalls yet?

Thanks I use a tamron 90mm f2.8 with tubes. Fantastic lens for the money You into cameras mate?

and no stalls yet but only just started. Up until this point I was just mucking around training whatever, whenever and depending how I felt on the day. I may go back to that yet but I want to attempt running a program for a while.

[klaery]

1st day of week two on madcows

Squats:
5X75kg
5X95kg
5X112.5kg
5X132.5kg
5X150kg. Felt really good got a vid too.

Bench:
5X47.5kg
5x60kg
5X72.5kg
5X82.5kg
5X95kg. Felt good

Penalty rows:
5X60kg
5X60kg
5X65kg
5X75kg
5X85kg these are way too easy as I used a low max at the start for strict form. They will get harder

Floor pin presses with chains: I did these as triceps/lockout is my bench weakness and until my tennis elbow stops playing up dips are painful. I did 50kg plus two 20kg chains.

Did 3 sets by 8-10 reps. Wasn't counting...

[.aeterna]

yea i got a nikon d3000- basically a beginner, but photographys a hobby

nice lifting...wondering if you meant pendlay rows?? :P

[klaery]

yea i got a nikon d3000- basically a beginner, but photographys a hobby

nice lifting...wondering if you meant pendlay rows?? :P

That would be them :P I think I have misspelled that a few times now that you point it out haha.

d3000 does most everything anyway man Great tool to work with. I said earlier on I use a d700 but it is only for the full frame for night and macro stuff. Before that a D90 did everything I ever needed.

[wick]

lold at penalty rows.

good work mate

[klaery]

lold at penalty rows.

good work mate

Hahahaha. I thought i had just misspelled them pendley rows instead of pendlay rows. Didn't even notice 'penalty' rows! I blame iphone auto correct!

[klaery]

Crap session
Did the second week Wednesday session of madcows. Here are the working sets.

Squats were easy as usual on the wednesday
112.5kg X 2 X 5

Overhead press was ok
5 X 70kg

Deads: Bombed big time. Not enough sleep, doing a bit of kickboxing this week and me sucking at repping deads had me fail after only 3 at 200kg. Was supposed to get 5. I am going to repeat today next wednesday and see how it goes but if it sucks again I may look at doing something different for deads. I am tired before I even get to the working sets (after a 5 X 112.5kg, 5 X 150kg and 5 X 172.5kg).

So do I maybe reset with a lower max? What do the madcow people reckon? Wick?

[wick]

Yeah, definitely plug in a lower max. You shouldn't be failing second week in, that's for sure.

Going off 230 as your 1RM, that translates into 197.5x5 roughly. Reset back to 180x5 and add 5kg a week so you hit 200x5 in the 4th week. The first couple of weeks should be pretty easy. Once you get back up to 200x5 in 4 weeks it should be pretty easy! Add 5kg a week for as long as you can, then change to 2.5kg. Should be able to keep it up for a while though.

[klaery]

Thanks wick. I went back and checked the spreadsheet and I had actually left in a number I was playing around with not the 90/95% of my max when I printed it. Woops... Explains my trouble with it! Thanks for the heads up

[wick]

Thanks wick. I went back and checked the spreadsheet and I had actually left in a number I was playing around with not the 90/95% of my max when I printed it. Woops... Explains my trouble with it! Thanks for the heads up

No worries man! Yup, it just sounds like you started way too high; not that you suck at repping deads.

[klaery]

Today was a good day

Squat:
5 X 75kg
5 X 95kg
5 X 112.5kg
5 X 132.5kg
3 X 155kg easy
8 X 112.5kg

Bench:
5 X 42.5kg
5 X 60kg
5 X 72.5kg
5 X 82.5kg
3 X 97.5kg easy
8 X 72.5kg

Row:
5 X 60kg
5 X 60kg
5 X 65kg
5 X 75kg
5 X 87.5kg easy
8 X 65kg

I am also on teacher holidays now 6 weeks off woohooo! Going to get some serious training in with decent rest for once.

[Tom Bro]

holidays ftw!

Nice squatting dude

[klaery]

holidays ftw!

Nice squatting dude

Thanks mate!


Now that I have a lot of time I have split mondays session into two. This is so I can get in some assistance exercises that I am otherwise to tired or pushed for time to do.

Today I did part one of the monday workout

Bench:
The usual mad cows run through and finished with the 97.5kg X 5. Threw a 107kg on the end just to see how easy it was. Felt good.

Pendlay Rows:
Usual mad cows run through and finished with the 87.5kg X 5. Still feeling easy.

Pin press with chains:
I need to work on my triceps, I am strong off the chest but get stuck half way so have started doing these to help. Loaded the bar up with 60kg plus a 20kg chain on each side so it was 100kg at the top. Did 3 X 3 in clusters.

Bicep stuff:
Hammer curls - 4X8 with 15kg and fat grips.
Easy curl bar - 4 X 8 with 20kg and the bar.

A few pullups too but can't remember what exactly.

Felt great after this session and my tendonitis is fading away now that I have fixed my wrist positioning in bench and squats

[klaery]

Today did part two of the madcows monday.

Squats:
77.5kg X 5
97.5kg X 5
117.5kg X 5
135kg X 5
155kg X 5 smashed it

Back extensions with 20kg
3 X 8

Ab curl over cable things (on knees in front of cables and hold the ropes at the neck, curl down and touch head to knees)
4 X 10 at 55kg

Leg press, 160kg plus the plate thing (50 something kg)
5 X 8

Another good day Going to keep the monday session split in two, I get so much more done.



Here is a small fly that was in my garden.

[.aeterna]

great squatting klaery!

mirin the macro shots. do you do any post production in lightroom?

[klaery]

great squatting klaery!

mirin the macro shots. do you do any post production in lightroom?

Thanks Aeterna!
Up until this point I have just been using adobe camera raw for editing (I don't do any photoshop editing and refuse to crop unless just changing aspect ratio). I got lightroom just last week actually but I am yet to give it a run. A quick look at it has me thoroughly confused haha. Seems the way to go so I will just get used to it

[klaery]

Wednesday week 3 on madcows.

Light squats:
Worked up to the 2 X 5 at 117.5kg

Overhead press:
Worked up to 5 at 70kg (This was a repeat in the program and was easy this week so threw a few more on the end. Did about 8).

Deadlift:
As per Wicks recomendation I reset for 5 at 180kg for the final set. Easy


Here are some luminescent fungi from Mt Tamborine.