what did you bench used to be? did you have an injury?
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Thread: Time to get it on!!!
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03-11-2012, 12:42 PM #331
- Join Date: Feb 2009
- Location: N.Ireland - Scotland, United Kingdom (Great Britain)
- Age: 42
- Posts: 9,238
- Rep Power: 17375
"Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching
The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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03-11-2012, 12:51 PM #332
My all time best is only 110kg. I have a torn rotator cuff (supraspinatus) which has caused many problems. I have learnt to eliminate certain exercises that make it flare up.
Surgery would probably fix it but I'm not perpared to risk it. Healthcare here in Sweden sucks bollocks mate.My PowerLifting journal!
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Nikon D90
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03-11-2012, 01:08 PM #333
- Join Date: Feb 2009
- Location: N.Ireland - Scotland, United Kingdom (Great Britain)
- Age: 42
- Posts: 9,238
- Rep Power: 17375
Youre british right? cant you get back and get it on the NHS?
"Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching
The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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03-11-2012, 04:22 PM #334
With the reverse grip bb rows I do them with my chest supported on bench and try bring bar to my hips.
Destroys my lower Lats.
Good work on the 85kg bench it is definitely the hardest exercise to improve!!
Did you get the hang cleans of TPO haha - the best thing about journals is all the diff exercises you learn or remember I do again!!
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03-12-2012, 01:11 PM #335
Thats right mate. I probably could as I'm still a British citizen. Thing is I'm 40 now and can train how I like atm, I don't think I'd want to risk the operation anywhere tbh. I'm making slow progress
Thanks Carnage. I used to do a lot of weightlifting exercises a couple of years back. I did clean high pulls not hang cleansMy PowerLifting journal!
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Nikon D90
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03-12-2012, 01:16 PM #336
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03-12-2012, 01:21 PM #337
Today should have been Max Effort squat/deadlift. I was planning to go for a new DL pr but it would seem like I've strained my bicep, so decided to go for a new 5RM in the back squat.
Squat
Bar x10
60kg x5
80kg x5
100kg x3
120kg x3
130kg x3
140kg x3
155kg (341lbs)x5 PR!! New 5RM!!
Safety Squat Bar Arched Back Good Morning -- what a mouth full lol
Bar x8
66kg x8
76kg x8
86kg x6
96kg (211lbs)x8
Bench Leg Raise
x15
x15
x15
Comments:
Squat: Oh hell yeah! A new 5RM. The last 2 reps had my entire body shaking, very tough.
Safety Squat Bar GMs: Doing anything with this bar is a real challenge!! So hard to keep a good arch.
Not much done today. Really tired after work today. I usually train after work at about 4pm, but today I had to wait until 8pm.....almost skipped itMy PowerLifting journal!
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Nikon D90
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03-12-2012, 01:30 PM #338
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
Altering training times throws me totally out of whack too. I get really grumpy if I can`t train at the same time
Congrats on the PR!"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
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03-12-2012, 02:31 PM #339
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 43
- Posts: 11,547
- Rep Power: 67398
Hopefully that will be true! I am making great progress on bench, as you will see on my next monthly training update . Good dude, I try to keep the same angle also. I can't believe I went so many years without incorporating reverse grip barbell rows. Definitely feel my lower lats more.
Originally Posted by tkd
Great job adapting to your injury and being mentally focused enough to hit a PR dude, that's awesome. I know we go to the gym with a focus on doing something and if things don't go as planned, we may get discouraged. So what's up with the bicep? Did you ice it? Strong good mornings, especially after hitting that PR. I wish I could try a safety squat bar! Lastly, I'm seeing the word "skip" too much lately .USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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03-12-2012, 05:23 PM #340
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03-12-2012, 05:27 PM #341
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03-13-2012, 12:53 PM #342
Thanks Mark. Haha yeah me too. I find 4-5pm is the best time of day for me. Later in the evening I just wanna chill
I've never really done them that much in the past either. I'll be alternating them for now. Keep looking after that shoulder mate!
HAHA Dude!! I had a look on youtube for power shrugs, the first vid I found was one of yours!! Totally get what you are saying about them. Although, personally, I find the bend in the arms to bring the bar up while doing high pull (snatch/clean grip)gives a better trap activation. I've never really gone on well with regular or power shrugs. But that just me
You'd love the SSB!! Makes the squat and good morning feel like whole new exercises. I have no clue what happened with the bicep lol.
Agreed, "Skip" is becoming a very ugly word indeed!!!
Thanks Carnage! I set a new squat 1RM about two weeks back. I got 182.5kg (401lbs).
Well, a hang clean is starting with the bar around mid-thigh level, powering the bar up with the traps, getting under the bar to go into the front squat. Then standing up of course.
High pulls, snatch or clean grip, can be started from the floor like a deadlift or from a hang position. From there it's accelerating the bar up, powering up with the traps to bring the bar just a bit higher than navel level.
Yeah, the snatch and clean & jerk have to be broken down to "individual" exercises to make learning easier.My PowerLifting journal!
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Nikon D90
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03-14-2012, 01:31 PM #343
Pin Press (1" off chest)
Bar x10
40kg x5
50kg x3
60kg x1
70kg x1
80kg x1
90kg x1
100kg x1
105kg x1
110kg (242lbs)x1 PR!!
BB Row
60kg x10
70kg x8
80kg x6
90kg x5
100kg x5
110kg (242lbs)x5
110kg x6
110kg x8
Seated Press
Bar x10
40kg x5
50kg x5
**20-30 second rest between sets @60kg**
60kg x1
60kg x1
60kg x1
60kg x1
60kg x1
60kg x1
60kg x1
60kg x1
Snatch High Pull (Hang Position)
60kg x10
80kg x10
90kg (198lbs)x10
90kg x10
90kg x10
Comments:
Pin Press: Well, well, well!! A bench PR!! lol I'll take what I can get here!
BB Row: Upped the weight this time by 10kg.
Seated Press: Decided to take things a little easier this session.
Snatch High Pull: Didn't feel too heavy, will increase for next time.
A great session today. Enthralled to get a bench PRMy PowerLifting journal!
http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953
Nikon D90
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03-14-2012, 02:16 PM #344
- Join Date: Nov 2006
- Location: Fife, Dunfermline, United Kingdom (Great Britain)
- Age: 45
- Posts: 3,888
- Rep Power: 3147
'miring that volume there!! Good work on the BP too. Little steps and you`ll soon be hitting 3 plates
"The hardest part in lifting, is NOT to lift..." - Me
First meet results:
Squat 140kg (+15kg PR)
Bench 130kg (+10kg PR)
Deadlift 185kg (+25kg PR)
Second meet results:
Squat 175kg (+5kg PR)
Bench 140kg (= PR)
Deadlift 210kg (+5kg PR)
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03-14-2012, 02:30 PM #345
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03-14-2012, 02:39 PM #346
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03-14-2012, 03:02 PM #347
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 43
- Posts: 11,547
- Rep Power: 67398
Nice work Darren. Pin Presses are so much fun IMO! I'm surprised it doesn't bother your shoulder any. Sometimes I'll throw a variation in there, like Close Grip Pin Press. When doing Pin Press, you can notice a difference in your arch (in your back) because the barbell will either be closer or further from your chest. At the same time, this will help you stay consistent. I like to do my Pin Press from as close to my chest as possible, also. You alternating regular BB Rows with Underhand Rows? I'm doing this, as well as throwing in 90 degree rows.
USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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03-14-2012, 03:43 PM #348
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03-15-2012, 12:45 PM #349
Thanks broski!! 150kg BP is my dream lol.
Thanks Carnage!
I'm sure you could, your BP is stronger than mine
Cheers mate! Haha, yeah I'm along way off your rows!
Sup Chris?! Thanks man! I did feel it a little in the shoulder. I have been playing about with foot position and have discovered that I feel a lot more powerful with feet tucked under the bench as opposed to having them wide out in front. Close grip pin press may well be my next ME exercise Yes, I alternate the rows each session.
Thanks Jeezy. I was very happy to get that PR. BP prs don't come around too often for me.My PowerLifting journal!
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Nikon D90
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03-15-2012, 01:08 PM #350
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03-15-2012, 01:13 PM #351
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03-18-2012, 12:58 PM #352
Just did some bench today and trap work.
Worked up to 198lbs x5 BP.
Felt quite weak and a little unmotivated to be honest. Not the first time over the last two weeks. I've had a damn good run for quite a while now with many PRs. Now I'm starting to feel a bit beat up......time to deload.
I'll just do two light sessions next, upper and lower.
I won't bother posting the deload sessions. Be back soon.
CheersMy PowerLifting journal!
http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953
Nikon D90
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03-18-2012, 02:26 PM #353
- Join Date: Nov 2003
- Location: Richmond, Virginia, United States
- Age: 43
- Posts: 11,547
- Rep Power: 67398
198x5 is good man, considering you did 87kgx3x5 last week or so, and these sets from last week was a good increase for you. If you could have squeezed out another set of 198x5, then I think you are still progressing, no?
Sometimes it's mind or matter in the gym. Our mind holds us back from what our bodies can definitely do. I'm trying to grasp this better--the state of mind in lifting. But at the same time, you gotta learn to listen to your body. Distinguishing that fine line is a long learning experience.
So your deloading strategy is to go light--is this a normal strategy for your deload? I still don't know what deload works best for me. Sometimes I omit all ME work and do high rep/RE work, and other times I only do ME Work and cut everything else out. Either way, keep progressing bro!Last edited by iron619; 03-18-2012 at 02:44 PM.
USMC: 1999-2003; 2009-Current
USPA / USAPL
Youtube Channel: http://www.youtube.com/user/iron619
Strength Training Journal: http://forum.bodybuilding.com/showthread.php?t=765147
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03-18-2012, 03:12 PM #354
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03-18-2012, 05:32 PM #355
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03-24-2012, 02:14 PM #356
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03-24-2012, 04:11 PM #357
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03-26-2012, 12:32 PM #358
Cheers Chris. Yeah well, I take all I can get with pressing movements I tend to feel volume is the key to a bigger bench for me.
Psychology in training is a seriously overlooked part to the puzzle isn't it? Sometimes I take a good hard look at my training and ask myself many questions and go from there really. It's all to easy to get caught up in this or that and lose your way.
TBH mate I don't really have a set strategy when it comes to deloading. I'll be uotright honest here and say I've never really run a deload!! My insticts always seem to tell me to just rest up for a week, so that is all I do.
Thanks Jeezy. Lets hope so eh?
Feel very rested after the week off, thanks mate!
Yeah, check out that filmMy PowerLifting journal!
http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953
Nikon D90
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03-26-2012, 12:41 PM #359
On paper today should have been a max effort day, but I opted for more volume over intensity. May do this for another week then....attack, attack, ...ATTACK!!!!!
Conventional Deadlift
60kg x5
80kg x5
100kg x5
120kg x5
140kg (309lbs)x5
140kg x5
140kg x5
140kg x5
140kg x5
Safety Squat Bar Good Morning
66kg x5
86kg x5
96kg x5
96kg x5
96kg x5
106kg (233lbs)
106kg x5
Zercher SQuat (Harness)
40kg x10
60kg x10
80kg (176lbs)x10
GHR
x12
x12
x12
x12
Bench Leg Raise
x15
x15
x15
x15
Comments:
Deadlift: No thrills here, nice reps. Focused on form.
GMs: Easy weight.
Zercher Squat: Haha..wasn't having it today!! Last set was murder. I need to work harder at these to properly assist the SQ and DL.
GHR: Just body weight reps today.
First day back after a week's rest. Session felt good. Glad to be backMy PowerLifting journal!
http://forum.bodybuilding.com/showthread.php?t=139726173&p=781873953&posted=1#post781873953
Nikon D90
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03-26-2012, 12:58 PM #360
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