Xuaxace getting fat/strong on summer log.

[Xuaxace]

Weird session, very short, 80 mins.


Bench
In the power rack, gym was empty, so safeties were my spotters, problem was that I had to raise the bench by 5 inches so the safeties would be in a good position, I couldn't get proper leg drive due the different leverages

220x1
242x1
253x1 Thought I would push considering I had the safeties. Wasn't happy with my form though, felt crap on the rack.
220x1x1x1x1x1x1x1x1 15-20 sec rests. Focus on exmplosion and speed.
176x5x3x5 30-60 secs
132x5x5x5x5 20 secs

I was burning at this stage...


Pullups

bwx10
bwx10
bwx10

deficit sumo 4 inches

220x2
264x2
309x1
330x0 it just wasn't moving, bar rolling infront of me, very irritating

309x1x1x1x1x1x1x1x1 (15-20 sec pause) (8 reps), changed my form completely to a quicker dive, use more strench reflex, bar speed was amazing
330x1 yup, surely the bar went up like it was 60kg. It shows how much difference form makes.

Going for 352-363 next week, should be good for 4 plates by the end of the year for sure. It is all form at this stage. Spent a few hours today reading up on sumo.

incline db press

55x8
66x8
77x8
66x10

superseated with db rows

rows

110dbx 8
110dbx 8 From a dead stop at the bottom every time, building explosiveness

random rowing machine x radom weight to finish up

[rasse226]

Awsome benching, you really milked the **** out of it!

[jbball92]

killed the sh*t out of bench lol.


I want to do do more DB rows, but my gym only has them up to 100,

[Xuaxace]

Awsome benching, you really milked the **** out of it!

Had no time = just added volume, I'm sore already. Speed was good so that I am happy

killed the sh*t out of bench lol.


I want to do do more DB rows, but my gym only has them up to 100,

Do em krocs, 20-30 reps, sick exersise. I usually do them like that but was pretty hot today, even with chalk grip was letting me down a notch. Sick lat stretch, and you feel like a badass!

[bertybots]

Had no time = just added volume, I'm sore already. Speed was good so that I am happy



Do em krocs, 20-30 reps, sick exersise. I usually do them like that but was pretty hot today, even with chalk grip was letting me down a notch. Sick lat stretch, and you feel like a badass!

20-30 reps is a little excessive imo, you can treat the reps as if you were BB rowing and progress much faster as I have found DB rows have a greater impact on your deadlift then barbell, especially when you go kroc with it. Also don't let grip strength hold you back, if your grip fails before your back strap the fuark up!

[Xuaxace]

20-30 reps is a little excessive imo, you can treat the reps as if you were BB rowing and progress much faster as I have found DB rows have a greater impact on your deadlift then barbell, especially when you go kroc with it. Also don't let grip strength hold you back, if your grip fails before your back strap the fuark up!

I would definitely use db as a main accesory excersise if the db didn't stop at 110, can't overload. I have done 15 strict reps before, not much use in terms of a main exercise anymore, just a accessory that I do when low on time.

Ha I bought straps 2 years ago, still have never used them. Grip is usually fine with chalk, today I was extra sweaty, 35 degrees with a jumper is not the best idea eh.


Strong lifts by the way

[zukkkyyy]

[Xuaxace]

Bad day, knee hurts I don't know why. I ended up stopping at 309x2 during warm up. I could have worked through the pain but It would have ended up badly, foam rolling my quads took the pain away, I have it a bit right now, hopefully all sorted by tuesday.

box for warm up
-220x2
-264x2
-264x2
-309x2

(was supposed to do 352 for tripples and doubles) but that will have to wait...)

----

Good mornings

132x8
176x8
176x8

----

Romanian deadlift

176x5
220x3
241x3
265x2 ( I couldn't get into the grove with my knee bothering me a bit and my upper back fairly taxed after backwork, specially deads (not that the weight was heavy, just haven't done them in a while)

----------

CGBP

132x5
176x9 + 6 30 secs rest
200x10 to a foam roller, uff killed the top)
176x 8
132x8 / 15 secs x8 / 30secs x 7 /45secs x 8 (what the fuc/k was the point of this I don't know).


---

hammer curls

44x10
61x10


---

I left at this stage, my brother had to go home and I couldn't be bothered walking with my knee (although It feels fine to walk on it...) I might come tomorrow and do a proper arm workout, I don't feel I got anything done, might add some glute/quad/ ab work.

[Xuaxace]

So today I thought I would mix things up, start with floor presses. Unfortunetly, the power rack bottom safety is way to high, so I couldn't use the rack. I used those plastic bits the use to make those step benches, put 5 on each side and put the barbell there. Didn't work very well. Unracking 240 was a struggle and akward angle.


Floor presses
200x3
220x2
236x1
248x1
260x0.5, The unracking was so bad I couldn't get in the groove, so I failed
220x5 (this ones killed the chest compared to bench presses).

Not much volume here...

Pullups

bwx10
bwx10
bwx10

Db incline presses

55x5
71x3 (warm ups)
88x7+1 (1 spot) Great speed. Will move to 93 next time
83x7+1 (1 spot)

Barbell row

132x5
176x5
220x3
265x5 (loose)
220x8
220x8 yates

Barbell incline speed work
132x 2 reps for 7 sets -15 secs rest, focus on absolute speed. (I was telling myself for the whole 15 secs that I'm doing 88lb instead of 132, helped me mentally to blast the weight blazing fast.

144x3x3x3, very quick also. I love speed work, and it is helping me heaps with press movements.

Row machine

Random weights, different grips (hammer, yates, overhand)


motivation, a classic

[rasse226]

How can floor presses work pecs more then flat bench? I would think the ROM is shorter so it would include more tricep maybe. It probably depends on how long arms you have and how big chest you have

[Xuaxace]

How can floor presses work pecs more then flat bench? I would think the ROM is shorter so it would include more tricep maybe. It probably depends on how long arms you have and how big chest you have

Very good assumption you made. Looking at videos on youtube, yes, most people really do half a rep.

I got myself in a very tinny arch and tucked my elbows in and that made the bar came pretty much to my chest, in most reps I touched my chest. I suppose it really has to do my leverages and all, but for me I could pretty much complete the full rep. Maybe if I don't tuck in the rep is shorter.

The good thing is that I could still do a floor press and get full room. Zero leg drive really emphasized on the chest for me. I probably won't do this exersise again though, without a proper rack is just not very practical, impossible to do alone.

[jbball92]

How can floor presses work pecs more then flat bench? I would think the ROM is shorter so it would include more tricep maybe. It probably depends on how long arms you have and how big chest you have

yeah I believe though that even the though the ROM is shorter, the ROM involved in floor presses utilizes the pecs more. since all your really doing is taking out the shoulders by not going all the way down......I think

[rasse226]

yeah I believe though that even the though the ROM is shorter, the ROM involved in floor presses utilizes the pecs more. since all your really doing is taking out the shoulders by not going all the way down......I think

It cant be that. If so board presses would be a pec exercise, but its a tricep exercise...

[Xuaxace]

It cant be that. If so board presses would be a pec exercise, but its a tricep exercise...

Depends on the size of the board. I think the chest remains very active in the first 2/3 of the lift, so a low board could definitely overload the chest more than a full rom press (I'm speculating)/. But as I said before, my floor press was pretty much full ROM without leg drive, so definitely chest overload.

[Xuaxace]

12'' box squat

Not wanting to free weight squat yet due my knee (which is fine), I decided to box squat for ME

309x3
320x3
331x3 ( I realised I wasn't activating my glutes as much so i went back to 309

309x3
320x3
331x3
309x3 Good stuff

Good mornings

132x5
176x3
200x1
220x2
220x3 PR I think?

Suspended rack good mornings

132x5
176x5
220x5
220x5 (holy ****... my hamstrings and glutes) quite a few people were looking trying to figure out if I am retarded...

Db romanian deadlifts

71x5
93x8
110x5

Leg extentions 1 min rest

215 (max) x 15 , ouch
165x 15 burn

Leg curl in kg

88x3
81x2
74x3
67x3
60x3
53x3
46x3
39x5
31x15

The first weren't to failure, it was an interesting drop set, really burnt that is for sure.


Motivation, boxes

[Little_Moth]

Jelly of your bench/10

[Xuaxace]

Jelly of your bench/10

Really? I'm pretty disappoint, slow progress all around .

looking pretty good on the back shot (no homo)

[Xuaxace]

bench press

200x1
220x1
242x1 at this stage I realised I had already done Maximal Effort 2 days ago and today was speed, (I was feeling considerably weak)
220x5

Speed bench with chains Never done them on bench before. Chains are 30kg each. But with slack at the floor around 20kg at lockout and 10kg ish at the bottom.

40kg + chains x3
50kg + chains x3
50kg + chains x3
60kg + chains x3
60kg + chains x3
60kg + chains x3
60kg + chains x3 video at this stage my speed was considerably slower than the first other sets (around 4.5 secs for all 3 reps).
50kg + chains x5 + 5 pause reps

Maybe the 60kg is a bit too much weight for speed work at this stage will have to think about it. Edit: Just looked at some speed bench videos and for speed/tripple 4-5 secs seems to be a good range. So I'm safe. Maybe 65 next week.


pull ups

10xbw superwide
10xbw
10xbw

Pendley off rack

176x5
200x5
176x8


Wide pulldowns with cable

176x5
143x10
143x10 very slow and focused on contraction


Semi incline db press (half way between flat and incline

88x5
88x5
88x5

Hammer strengh iso lateral row machine

Around 8 sets overall, multiple grips, half the sets with 3 plates on each side, the other with 2.5p. Focused on contraction rather than weight.

[Xuaxace]

URgh what a ****ing **** day, thanks to a handful of morons that ****ed up my session.


I can't be bothered converting everything to lb so only major lifts will be convered.

----
Db overhead press

32.5kg x1
37.5kg x1
40kg x1, (88lb) fuuu, + 2 spotted. I wanted to get 3, but what can I spect, I haven't done this excersise above 35kg in a while, warm up was kinda off.

So I wanted to do 37.5x5, so ****wit took it to superset his 60kg quarter squats with db rows. Ok, no worries, I will get the 35kg, same ****wit also has the 35. Da ****, why do you need 2 db with such a small weight difference. After realising this idiot was there to hog the weights I ended up having to leave this excerice. :angry:

Overhead press I was a bit fatigued so I was going to be weaker on this lift, great.

60kgx2
70x1
75x1
80x1 push press
85x1 push press
90x0.9, (198) Miss the lockout by an inch. I never do push presses so I'm a bit off, I will work on it to get 100kg, maybe that helps with military.

Now time for the second annoyance of the day, this guy comes and ask how much I have left, being a nice guy I say that is it, but in reality I wanted to go for another try 90kg. Turns out this ****wit wants the rack for ****ing 88lb curls, GRRRRRRRRRRRRRRAHHH

So now I have to clean and press...

60x5 (132lb)
60x5
60x5
Here I moved to the power rack that cleared.
70x1
70x2 (154lb)
70x3 push presses

Upper back good mornings

60kgx15
80x10
100x5
100x5

Shoulder press machine

2p x 8
2.5p x 5
2p x 8

Bent over rear delt rows

25kg x 12
25kg x 12
25kg x 12

Lateral raisers

17.5kg x 10
20kg x 8
17.5x 10
20kg x 8

Front raisers with plates

2 15kg plates x 8 66lb ( slow and above head)

Facepulls

25x8
30x8
35x5
30x8 All very and controlled
25x10
25x10

Seated shrugs with machine

2P on each side, x 8 5 second hold
2.5P x 5 3 second holds
2.5P x 5 3 second holds
2.5P x 5 3 second holds
2P x 8 5 second holds

Very low weight IMO, my traps are weak as fuark, will work them twice a week from now on.

[jbball92]

fukn strong OH press goddaammmmnnnnnnn

[Xuaxace]

fukn strong OH press goddaammmmnnnnnnn

The impresive figures are push presses , I don't know man... 176lb is my max for 3 months, haven't been able to raise that. Infact I seem to go backwards, definitely one lift that has me wondering what I am doing wrong.

At this stage I think it is a form issue, my wrist ****ing hurt at the bottom when getting my elbows under the bar, just making things harder. Might get some wrist wraps or something.

-----

EDIT: read an article by Bill star, best way to build the bottom is to do push starts at the end of the overhead pressing sets. Push start = overload the bar, e.g if you can do 200lb overhead, put 225, and try to rep it as high as you can, set up exacly the same as your normal overhead. then do 250, then 275, 2-3 reps, the bar moves around so you have to make sure it is in the exact same position every rep. Very keen to give this ago.

Also, He also says that dips with more than 100lb for 3 reps + start to have carry for the overhead, so this will be a priority of mine.

http://startingstrength.com/articles...ress_starr.pdf

[Xuaxace]

High rep day, first time ever 80minutes


I have to add, I am not a good high repper, most main exercise I do are in the low range, so translating that to high reps is a bit hard, my body is just not used to it, I plan to adapt a bit more to higher ranges.


bench

200lb x11
200lb x12 + failed 13th rep, lost it 3/4 in, no lockout, tri hammered from friday overhead session. Had to roll the weight, akward.
200lb (90kg) x10 + 5, didn't want to fail again, so more conservative.

Pullups

10xbw
8xbw +2 (my bi were particularly weak today)
8x bw +2 o well, got the reps done.

Incline bench

176 (80kg) x 8
176 x 6 +2 15 secs (bi too weak at this point, need to do more hammers)
176 x 6 +2 15 secs (go my reps done, whatever.

Hammer strength row machine

2P close grip (t bar type) x 8
2P CG x 15
2.5P x 15 Very nice.
2.5P x 12 Wide grip, bench wide.

A few random sets of leg curls and extensions

Dips Haven't done them in ages, thought I would start after billstars article

10kg x 3
20kg x 3
30kg (66lb) x 3 All paralled to the floor, felt very good, 40kg for next week I hope. Gym closed at this point.


motivation Pretty lights

[rasse226]

Strong dips! I really should start doing them weighted from now on

[Xuaxace]

Strong dips! I really should start doing them weighted from now on

Do ett! Pretty stoked, from not being able to do them to doing some heavy reps with no pain, good stuff. Now on the quest for 100lb x 3

[MyDylz]

Subbed man, looking really strong.

[Xuaxace]

Subbed man, looking really strong.

Cheers fellow perth brah, Will get on your log

[jbball92]

by rolling the weight you mean you had to take it off ur chest? lol

[Little_Moth]

Strong Incline Benching man.

[Xuaxace]

by rolling the weight you mean you had to take it off ur chest? lol

Rolled that **** from my chest to my hips, then I was able to sit up right so I could stand up and put the barbell back in the rack. I'm pretty familiar with how to do this, it is just akward when everyone kinda starts freaking out trying to help. Definitely easy with submaximal, 1 rep maxes... I rather get spotted

Strong Incline Benching man.

Thanks man, hoping to get the 8 rep sets to 90kg, then try to 1 rep max hopefully at 100kg+. Incline feels so much better than flat, kinda weird.

[MyDylz]

Cheers fellow perth brah, Will get on your log

Which part of Perth? I'm in Joondalup, everyone else on bb.com seems to be south of the river.