AK's Journal

Sounds quite interesting, may well give it a go. Any idea exactly where the tape runs from and to?

I'm unsure if the loss of the arch is happening because a) my grip is too wide and it's not tightening my upper back up and causing my chest to cave in to hit depth b) i've been trying to go too narrow for my legs to allow (bloody stretch armstrong limbs!) which means not sitting back into it sufficiently and coming over too much onto my thighs and having my lower back round.

Either wide, next week i'll go a tad wider to hold the arch all the way through the movement. Annoying as hell because theres a guy who squats every other day here and he can get ass to grass with about a 12 inch stance!

Cheers skinnyboy

top of the butt to the lower back running upwards in 6" strips.

AK you're getting too technical, i dont know why but you've seem to have gone blank memory wise lol. You had your squat stance nailed, whats changed your thinking?
 
i've never thought about my stance, i just get 'comfortable' before the lift and let my feet take plant where they just seem to land.
I have put my back out quite badly in the past so don't say i havent got any back issues to think of as i do... its just with squatting i always seem to naturally go to a narrow stance.

you're too much brain and too little feeling lol

Walk out of the squat rack with 50kg... just walk it back and plant your feet, squat...

your body won't go to the most awkward position, you thinking about it will lead you to go to that weird position!

hard to explain lol

Yeah i won't disagree with you on that front.

I think the fact that i went on a bit of an ego crusade after i left you in the summer and things started to go up the creek and it caused a lot of GM'ing out of the hole which ultimately lead to my undoing i think.

So i guess really i'm keen to just eliminate every potential variable that can put my back at risk. In that sense i'm willing to take a few weeks to really figure out what needs doing as far as good technique goes, but i know i need to find what suits me best rather than the gold standard!

If it stops me from blowing it out again then it'll be worth it though, i suppose thats where my end-goal thinking is at right now.

if you ever down my end of the woods we'll sort out a leg session mate

sometimes thinking about something too much can actually lead to its...whats that phrase... self forfilling prophecy?

I know what you mean. I went through a similar period with my benching a few months back trying to feel it in the chest as much as possible then came to the realisation that it ain't gonna happen so just reverted to the technique of old and focused on the weight! Seems to happen from time to time. I'm guessing the same will happen for squats too.

That said i can't be going too far from with my leg training at the moment, quads are a touch under 25" about half way up the thigh even if i am barely squatting a ton

Sounds a bit too 'fetish' in here for my liking, what with weightlifting and taping yourself up LOL. Good sessions. That Helmet Press, is that basically a close grip but seated over head....  think I have seen it before, keep comtemplating doing it myself but never quite got round to it.

Almost - same seated position as a seated OHP movement but your head is right under the bar so you literally can't go lower than your head! Not sure how it'd work with a narrow grip actually - i was taking a similar grip to my push pressing to try and get as much carryover as possible but that way may work the tri's better, may have to investigate!

Let me know which is better, that'll save me having to faff about and find out myself. Think it was on a Westside vid that I saw it, I think they were gripping relatively narrow for it but it was a while ago.

Back

Chins

BWx11
BWx7
BWx5

Barbell Row

80kgx10
80kgx10
75kgx10

Underhand Pulldowns

75kgx12
75kgx10
70kgx8

Cable Row

70kgx10
63kgx10
56kgx10

DB Shrug

35kgx10x4 - 30s rest between sets.

Some facepulls at face height rather than from above and stretching to finish up.

Quite a good one today - chins didn't really move but assuming i've added some bodyweight over the last 10 days then theres your progression . BB rows were pretty good too, took a slightly wider grip and felt a bit more backy, weight up on these next week too.

That's the thing that always does me in on chins... they go fine then I'll bulk up and the reps just go backwards. it does my head in so I ditch them LOL.

Good little session with a nice trap blast at the end. Cool

I find chins really difficult, do you have a wide overhand grip when you do them?

I hate doing them when i'm this heavy but they are undoubtedly one of the best back builders IMO. Even if you do one more rep per week you're still progressing.

Like many others i think a wide overhand grip is overrated - you reduce the path of movement of the Lat muscles can undergo via the shoulder joint the wider you go with grip. All an ultra-wide grip will end up doing is over stress your rotator cuffs and underwork your Lats. My grip's probably around or just inside shoulder-width, straps on with a thumbless grip.

Will try narrowing my grip next time.

Chest/Biceps

Flat BB Bench

107.5kgx4*
105kgx3
100kgx6+1
90kgx6

Decline DB

37.5kgx8
35kgx8
30kgx10

Cable Crossovers

Dips today since a group of ****s were using the crossover machine and refusing to let anyone else on

BWx12, 5

Smith Floor Press

70kgx5
50kgx8
40kgx12

DB Preacher

17.5kgx10
12.5kgx8

Incline DB Curl

12.5kgx10
12.5kgx10

Stretching to finish.

This probably goes down as one of the worst sessions of 2009, a crap session to end a crap day. Somehow my shaker managed to burst open at work in the fridge so pre-WO was down the toilet, had to buy some CNP bars in place of it which pretty much pissed my whole pre workout ritual up the wall.

I have never, never, had a worse spot on the bench. Ask for help with lift off and then take your hands away from the bar.

What does he do? Give me a lift off with enough power to send me to the ****ing moon. The bar was left dangling over my ****ing abs, so there goes a load of energy trying to set myself properly, and to top it off he decides to glue his hands to the bar and utter the three worst words in a gym "It's all you" whilst i can FEEL how much he's taking

So essentially my heaviest set was a complete shambles and left me in a **** position for the remainder of the flat work. The second set was alright all things considered as i refused to ask another idiot to 'spot' me.

The cable crossover incident got right under my skin too. 3 old fat ****s who i've had issues with before were refusing to let me jump in because they were claiming to constantly be on the go. I'll remember to take extra long rests next time they're after what i'm on, tossers.

So as you can see the dummy was well and truly out today, the sooner February rolls around and i can join a proper gym the better, i'm ****ing fed up of all these arseholes in shítness first.

Chest/Biceps

Flat BB Bench

107.5kgx4*
105kgx3
100kgx6+1
90kgx6

Decline DB

37.5kgx8
35kgx8
30kgx10

Cable Crossovers

Dips today since a group of ****s were using the crossover machine and refusing to let anyone else on

BWx12, 5

Smith Floor Press

70kgx5
50kgx8
40kgx12

DB Preacher

17.5kgx10
12.5kgx8

Incline DB Curl

12.5kgx10
12.5kgx10

Stretching to finish.

This probably goes down as one of the worst sessions of 2009, a crap session to end a crap day. Somehow my shaker managed to burst open at work in the fridge so pre-WO was down the toilet, had to buy some CNP bars in place of it which pretty much pissed my whole pre workout ritual up the wall.

I have never, never, had a worse spot on the bench. Ask for help with lift off and then take your hands away from the bar.

What does he do? Give me a lift off with enough power to send the bar to ****ing moon. The bar was left dangling over my ****ing abs, so there goes a load of energy trying to set myself properly, and to top it off he decides to glue his hands to the bar and utter the three worst words in a gym "It's all you" whilst i can FEEL how much he's taking

So essentially my heaviest set was a complete shambles and left me in a **** position for the remainder of the flat work. The second set was alright all things considered as i refused to ask another idiot to 'spot' me.

The cable crossover incident got right under my skin too. 3 old fat ****s who i've had issues with before were refusing to let me jump in because they were claiming to constantly be on the go. I'll remember to take extra long rests next time they're after what i'm on, tossers.

So as you can see the dummy was well and truly out today, the sooner February rolls around and i can join a proper gym the better, i'm ****ing fed up of all these arseholes in shítness first.

So bad you posted it twice eh.

Bummer dude, I really sucks when sessions go like that. However, it is just one session. No damage has been done both training wise and with the PWO spillage so now it is done and dusted, chill and focus the energy into making the next session that bit better. You'll do yourself more harm getting into a stuper over it than than you could ever do from the day itself.
 
It could be worse, you could be Tiger Woods' wife

LOL, yup it was that bad! It does my nut in when people are so clueless but thats what i get for training at a gym like that.

I know what you mean about it only being one session, but i swear everyone does it.  Feel like they're going to regress because it didn't go to plan I'll give 107 a go again next time if theres a spotter about that i trust. I've got 2 chest sessions left this month and one in the first few days of January; if i can get 110 done for 3+ reps i'll be happy enough with that.

This used to annoy me so much when I used to go to the gym, there was always someone using a piece of equipment for ages and spoiling the flow of my workout.

Glutes/Hamstrings/Calves

Sumo Deadlifts

130kgx5
135kgx5
130kgx5

Deadlifts

130kgx5
130kgx5
130kgx5

Glute-Ham Raises

BWx12 - Without broom, using a press-up to kickstart the concentric phase. LPD station isn't suitable for this as my ankles aren't held securely in place. Also felt like my knee ligaments were going to explode!!

BWx15
BWx12

Good Mornings

50kgx10
55kgx8
50kgx10

Seated Calf Raise/Donkey Calf Raise Superset

55kgx50/BW+30kgx50

A rather unpleasant core circuit of planks, side planks and DB pullins followed by usual stretches to finish.

Good session today, erased the memories of thursdays shocker (though ironically my chest is still sore from it LOL). Had to do sumo's again first today. Very strange situation i seem to be in, my back pumps up really painfully if i warm up with conventional deads, but if i warm-up and do Sumo's first, it's fine to DL after. Get your noggin' around that!

Conventional deads were solid though, much more in the tank and i seem to have found my ideal stance so hopefully i can crack on next week with some heavier sets.

GM's seemed to aggravate my back a tad this week so next week i'll finish the lower back work off with some pullthroughs instead.

(though ironically my chest is still sore from it LOL).

Maybe it was "all you"

Sounds like you've been having abit of a 'mare mate, will you be going back to City Gym come feb, or do you have another one in mind?