AK's Journal

It's the only thing i've found that gets a response from my legs growth-wise. Low rep stuff i can do and it feels like hard work, but the long term results don't really seem to come!

Doomed you could say

Back/Calves

Pronated Chins

BW+5kgx8
BW+7.5kgx7
BW+2.5kgx7

Barbell Row

80kgx10
80kgx10
80kgx10

Seated Cable Row

70kgx10 - plus two of the dinky little plates, maybe 3-5kg extra?
70kgx10
63kgx12

Neutral Grip Chins

BWx6
BWx5.5
BWx5.5

Hammer Strength High-Row

FST set - 30kgx10x2, 27.5kgx10x1, 25kgx10x4

Leg Press Calf Raise

150kgx60, 130kgx25, 90kgx30

Seated Calf Raise

45kgx50, 35kgx30, 25kgx30

Pretty good session today. Decided to throw some weight on the chins rather than just get the same old reps week in week out. Will work at 7.5 to start with next week, any less than 8 reps and i'll drop it down.

BB rows down 5kg on the first set too, lower back has been feeling rough today from a sleepless night. Everything else all good, back was nicely pumped throughout

Delts/Biceps

Standing OHP

55kgx6+2
55kgx5+2
50kgx6+2

Seated Laterals

10kgx12
10kgx10
7.5kgx12
7.5kgx12

Seated Smith Press

40kgx12
35kgx12
35kgx8

Rest pauses where necessary

Narrow-Grip Dips

BW+11.75kgx8
BW+11.75kgx8

Facepull/Rear Lateral Superset

38kg x12/7.5kg x12
35kg x12/7kg x12

Seated DB Curls

15kgx10
15kgx10
15kgx10

Cable Curl

Tried this out, but all the bars were sh1t so ended up just doing a triple drop, nothing worth noting. Will find something else to do next week.

Nice one today. Standing OHP work was a lot better and stable for the push presses, up to 57.5 next week.

Just one day off before next weeks training, graduating on friday next week so need to push everything forward a day to fit it all in before then.

Sunday the day of rest, is it ****, it's the day of legs

Legs

Back Squat

120kgx10
125kgx10
120kgx10

Leg Press

150kgx20
160kgx20

Seated Leg Curl

FST-7
65kgx10x2, 60kgx10x2, 55kgx10x3

Leg Extensions

FST-7

45kgx10x4, 40kgx10x3

Nordics

BWx12
BWx12
BWx10

Leg Press Calf Raise

150kgx50
Seated Calf Raise Superset

45kgx50

Sleeping problems still prevalent, haven't had a proper nights sleep since Tuesday night i think, and as such couldn't motivate myself to do 20's.

Squats were breaking in my shiny new belt today - felt perhaps overly snug on the hole i was using, but was far too lose on the next hole up, so more snug it was. Absolute joy to squat in, nice and tight at the bottom as required; buckle digging in a bit but soon used to it. Given that i've gained 5 good reps on each set from what i did a fortnight ago i'm happy with the confidence and extra boost it's given me. 127.5 to start with next week.

Higher leg press work i much preferred to high rep squat work, i'll probably continue like this for a while and see how it pans out.

FST work was fun as per usual, and calf work a bit shorter as i was running out of time today.

Weight up another pound this week, only 2 more and i'll have hit 15 stone for the first time

125 for 10 is really good mate, congrats! Wish I could push out those sorta' numbers squatting. I think I'd be good for about 3 reps on 125

What does FST stand for by the way?

Edit - how much of a difference does a belt make by the way? Does it help make the lower back tighter and more stable?

Cheers mate Squatting has generally been a weak point for me because my ego wouldn't let me use a belt.

FST sets are Fascia stretch training - essentially you pick a weight you can do for 10 reps, and do 6-7 sets of 10 reps with 10-30 seconds rest between sets. Theres a good article here if you want to read more;

http://www.uk-muscle.co...verview-hany-rambod.html

I personally feel a lot more confident using a belt now. When i go heavier or use longer sets (i.e >12 reps for squats) my hips will shoot up quicker than they should, making some reps very backy, not good considering my previous problems.

Essentially it increases intra-abdominal pressure by compressing your abdominal cavity as you descend on the squat and helps you out of the hole. Can be a strange sensation to start as you can almost bounce in and out of the bottom of the squat, but i'd really recommend getting a decent belt if your form starts to drift like mine with heavier numbers.

Ak_88


Cheers mate Squatting has generally been a weak point for me because my ego wouldn't let me use a belt.

FST sets are Fascia stretch training - essentially you pick a weight you can do for 10 reps, and do 6-7 sets of 10 reps with 10-30 seconds rest between sets. Theres a good article here if you want to read more;

http://www.uk-muscle.co...verview-hany-rambod.html

I personally feel a lot more confident using a belt now. When i go heavier or use longer sets (i.e >12 reps for squats) my hips will shoot up quicker than they should, making some reps very backy, not good considering my previous problems.

Essentially it increases intra-abdominal pressure by compressing your abdominal cavity as you descend on the squat and helps you out of the hole. Can be a strange sensation to start as you can almost bounce in and out of the bottom of the squat, but i'd really recommend getting a decent belt if your form starts to drift like mine with heavier numbers.

Thanks for the link.
As I mentioned last week, high rep squats (over 5 hah) are a no go area for me, even on moderately heavy weights, after the 5rep threshold I do tend to goodmorning the bar and form goes to pot. Unfortunately I doubt a belt would help, I think my problem comes down to weak bloody legs

I had the same problem, last year i managed 120kgx5 raw but it was the amongst the worst squats i've ever done.

Personally i'd drop the weight down to something you can do for 10's, then work back up, keep the form tight and 'feel' when it starts to go wrong. Dropping the weight is never a nice thing for the ego but in the long run it does wonders.

Thats some good squatting! Whats your BW?

Jimbo

Thanks Jim! I'm sitting at about 14st12/93-94kg at the moment. I'm not in great condition, but i am getting stronger!

Chest/Triceps

Flat DB Bench

40kgx8
37.5kgx8
37.5kgx8

Incline DB

32.5kgx8
27.5kgx8
27.5kgx8

Cable Crossovers

21kgx10
21kgx10
17.5kgx10 - dropset to 12.5kgx10

CGBP

60kgx8
60kgx8
55kgx8

Seated French Press

Excluding the bar

17.5kgx10
17.5kgx10
15kgx10

Pushdowns

FST-7 - 31kgx10x3 - 28kgx10 - 24kgx10x3

Finished up with some rotator cuff work.

Little switcharound with Incline and Decline this week because my shoulders been a bit here and there. Felt like i couldn't engage my chest as much but it felt better on my shoulder so thats a plus. Will keep an eye on it for the next week or two and see if i can factor decline back in if it clears up.

Flat work was good though, popping PB's like pringles at the moment :D

Back/Calves

Pronated Chins

BW+7.5kgx8
BW+7.5kgx8
BW+5kgx6
BWx7 and a bit

Barbell Row

85kgx10
85kgx8
80kgx10

Seated Cable Row

73kgx10
70kgx10
63kgx10

Neutral Grip Chins

BWx7
BWx6


Hammer Strength High-Row

FST set - 30kgx10x3, 27.5kgx10x2, 25kgx10x2

Leg Press Calf Raise

150kgx50, 140kgx25, 120kgx30, 80kgx25

Seated Calf Raise

45kgx20 - dropped to 40 since reps were getting crap, 40x30, 30x30, 20x30

Top session today. Added in one extra set of wide chins to keep mistress mick happy, and dropped one on the neutral grip chins.

Rows were strong on both exercises, calf work was painful as per usual, lovely stuff all round

Delts/Biceps

Hang Clean & Press

50kgx6
50kgx6
50kgx6

Seated Laterals

Tried out Tan's boulder busters today

10kgx10 - dropset 5kgx20 - 3 sets

Ow ow ow burn ache pain.

Seated Smith Press

40kgx10
40kgx8
35kgx10

Rest pauses where necessary

Narrow-Grip Dips

BW+12.5kgx8
BW+12.5kgx8

Facepull/Rear Lateral Superset

42kg x10/8kg x12
35kg x12/8kg x12

Seated DB Curls

17.5kgx10
17.5kgx10
15kgx10

FST Seated Preacher Curl

17.5kgx10x3, 15kgx10x4

And that was that.

Hang clean and press shamelessly stolen from IB's journal Became apparent quite quick i can clean a lot more from the hang position but pressing it well would be a pain.

DB laterals absolutely killed, great fun to do, everything else all in order today.

Training done for the weekend, off down to Pompey tommorow until sunday for graduation & grad ball, should be fun

Hang cleans are a good lift. High pulls from the hang are a good un too.

I did enjoy them Iain - was cained by the end of them though, blowing out my arse!

Legs

Back Squat

130kgx5 - PB
130kgx5
130kgx5
130kgx5

Leg Press/Leg Extension Superset

170kgx12/25kgx10
170kgx10/25kgx10

Seated Leg Curl

Scarb-6 - 15 seconds between sets
65kgx8x3, 60kgx8x3


Nordics

BWx12
BWx10
BWx10

Leg Press Calf Raise

150kgx50, 130kgx30

Seated Calf Raise Superset

40kgx50, 30x35

Very average one this - heart really wasn't in it after a weekend full of crap food, alcohol and bugger all sleep. Lower back didn't really feel up to 10's, so stuck with 5's - belt is breaking in quite nicely now though.

Chest/Triceps

Flat DB Bench

40kgx8
40kgx7
35kgx8

Decline DB

35kgx8
35kgx8
32.5kgx8

Cable Crossovers

FST-7 - 30 seconds between sets
15kgx10x4, 12.5kgx10x3

CGBP

60kgx8
60kgx8
55kgx8

Seated French Press

Excluding the bar

17.5kgx10
17.5kgx10
15kgx10

Pushdowns

FST-7 - 31kgx10x2 - 28kgx10x3 - 24kgx10x2

Much better session than Monday's. Warming shoulders up for a bit longer now using a 1.25kg disc in each hand and it seems to be paying dividends, no shoulder pangs during this session - felt a lot more worked with the decline work than incline last week. Not too sure if i'll continue doing FST-7 for the crossovers, i seem to get a better feeling out of doing them heavier.

Motivation and stuff is all back now having been back home for a few days - now that everythings out of the way i'm looking for graduate employment, joy of joys

Nice squat pb. Repping 300lbs by end of the year!
 
Thought about sumo deadlifting yet?

well done on the PB....fcuk'tard

Incredible Bulk


well done on the PB....fcuk'tard

Cheers cnut

iaink


Nice squat pb. Repping 300lbs by end of the year!
 
Thought about sumo deadlifting yet?

300lbs? I've got far higher sights than that man, if i can stick some good weight onto my 10's in the next 6 months i think 180 for 1 is a very achievable target!

Sumo's are still on the back burner, i'm only going back to pulling from the floor (see session below) if and when i am absolutely confident my back is better. The recent flare up which i'm hoping will pass quickly will mean i can get back to where i was last week, which felt 90% of its previous best.

Got a docs appointment next week so i'll see if i can get a physio referral while i'm there, no doubt the problem will have gone by the time i've got an appointment though!.

Back/Calves

Barbell Row

90kgx8
90kgx8
80kgx10

Seated Cable Row

77kgx10
70kgx10
70kgx10

Hammer Strength High-Row

40kgx10
35kgx10
35kgx10

Chins

BWx6
BWx5
BWx5

Smith Rack Pulls

90kgx10
90kgx10
90kgx8

Leg Press Calf Raise

160kgx50, 140kgx25, 120kgx30, 80kgx20

Seated Calf Raise

40kgx50, 35x25, 20x30


Solid session, the change of exercise order was a good move. BB rows felt very strong, as did the seated row work. Back niggle seemed to alleviate as the session went on, very nice.

The Rack pull work felt quite good in the sense that all the strain felt around my back rather than in my legs. The stoppers were at funny heights, so i was going down about 2 inches below my knee and coming back to lockout - any lower and i started to feel some iffyness in my lower back.

I noticed that if i tried to lock my legs the bar drifted away from my body and felt the strain in my lower back, whilst if i flexed my knees as the bar went down, there wasn't really any problems that i was aware of. I'll see how it feels in the morning, if theres no qualms then i'll continue with this.

As for Sumo's, i may give them a go if the rack pulls turn sour, but if they show some improvement in my back developments with no adverse effects then i'll continue to do them.

Hello mate, your quite computer able... what is the best way of uploading videos on to the net. Have a few training vids off my phone to put up in journal.