AK's Journal

Is the amount of running catching up with you do you think

 
having not run so much in years I am sure it's this reason

Maybe keep an eye on the total volume per week then if it's leaving you heavy legged - either that or throw in some pre/post workout stretch stuff, might help a tad at least to start with.

Nice session AK

Neb: Have you considered a roller for self myofacial release

Nice? My hams are still absolutely nuked from it, it was awesome LOL

Todays efforts;

Shoulders/Tri's

Barbell Push-Press

72.5kgx5
70kgx5
60kgx6 - Missed the lockout on 7

Seated DB Press

24kgx8
22kgx8

DB/Cable Lateral Superset

12kgx12/5kgx10
10kgx10/5kgx8
7kgx10/2.5kgx10

Standing Helmet Press

40kgx8
40kgx7
40kgx6

Dips

BW+10kgx8
BW+10kgx8
BWx7

Cable Overhead Extensions

28kgx15
28kgx12

Face Pull/Rear Fly

31.5kgx12/9kgx15
28kgx12/9kgx15

Stretching to finish.

Nice one today, was originally intending to stick at 70 for more reps but decided i wanted more weight Form was good although had 1 or 2 reps throughout the sets where i wobbled a bit by driving the bar backwards too much! Technique is definately getting better chucking it up, just need to get the strength at lockout now.

Everything else all good as per really - had to do standing helmet press as the smith was in use and i wasn't going to arse about waiting for it, so the dips were done first today.

Quads on Wednesday...22 years young on wednesday, what a birthday present to myself

Cool session. And Happy Birthday, IIRC I celebrated my 30th with a leg session LOL... just stick and extra 5 or 10 on then you can be happy whatever happens

Yup, 120's on the cards for 10 i think so i'll probably stick with that and maybe grind out a few extra rest-pause reps just to plough myself into the ground that little bit more

Quads/Calves

Back Squat

120kgx12
115kgx10
110kgx10

Seated Calf Raise

75kgx12
70kgx12
60kgx10

Staggered Leg Press/Leg Extension Superset

170kgx12/27.5kgx10
170kgx10/27.5kgx10 into 120kgx15 of convetional leg pressing.

Leg Press Calf Raise

140kgx50 - Rest pauses as necessary.

Stretching & core work to finish.

Happy fcking birthday, my last raw squat PB was 120 for 5 i think, so with 7 extra reps and probably another 1 or 2 in the tank with a spot i think we can call that SMOKED

Form felt smooth and controlled throughout, moved my grip in a few finger widths and it seemed to make a world of difference to my upper back tightness and removing 'backy' reps.

Other stuff was a ballsy effort too, but i was still grinning about my squatting. 125 next week!

Happy birthday pal! Great 12 reps!

Happy birthday mate... 120x12? You even manage to surpass yourself

Cheers chaps!

13 if i had a spotter i would've busted a gut to get to 15 just for the hell of it, collapsed in a heap and let out a massive 'yeah buddy!'. The icing on the cake was seeing some equipment hogging knobbers doing some knee bends after i was finished with 100kg Think theres only a handful i've seen squat past two plates in this gym!

The way things are going i'm hoping to rep out 140 by late April/May time, preferably raw if i can keep my form as tight as it has been lately.

What's a staggered leg press?

Great squatting, well done, mate. A truely happy birthday made complete. You'll have that 125 too I reckon, 130 in no time, and 140 definately on the achievable horizon

PS: xmas is over, you can change your avatar now

LOL, i'll get on it shortly!

Staggered leg presses are awesome! The 'slave' leg goes at the bottom of the sled, so the ball of the foot is on the sled but the heel's off it, whilst the 'master' leg is just off the middle of the sled to one side. It limits the ROM so your back can't come off the pad (big big plus for me) and you're almost forced to use a piston-type action with it.

X reps for one leg in each position, then switch for the next leg!

They look pretty interesting, poor guy looked in agony afterwards though!

So are you actually still using the 'slave' leg or is it resting

Resting, is it fcuk LOL.

Even just having it the ball of your foot on it allows you to use a fair whack more weight than if you were doing a 'single' leg press. Even though the ROM is really quite small for the slave leg it gets quite a gruelling still - then when you have to switch around the burning REALLY starts

Coolio, OK, I'll log that one in the old grey matter and may give it a whirl sometime as I can outplate our Leg-press conventionally and find regular single leg presses flare up an old TFL/ITB problem I have

good going on the squats boy'o

Neb: Have you considered a roller for self myofacial release

 
Never heard of that so I googled it. Are they proven to be effective then?

If you use them regularly in conjunction with other pre-hab work they're good. You might want to look at a harder one though for the long term as they wear down quite quickly. Definately helps loosen up a tight back though for me.

Fun meter posted a link to one a while ago but i've not got it to hand at work - i'll post it up when i get home tonight.