AK's Journal

It felt like a solid set, few K's more in the tank i think but i'll throw 195 on this week and see where i end up. The only downside is after i'm done DL'ing now i still have all my other back work to do! LOL.

That's why I'm happy building up to the one set rather than doing multiple max effort sets

Howdy AK, Looking good on the lifts mate, I believe you are well on the way to joining me as a Jedi Pimp Master Booty Caller!!
The force is strong with in you....BUNG!!!

awesome squatting on the previous page fella.. nice deads too. things seem to be moving along well

good work

Great work pal! Very nice deadlifting

Solid as ever mr. consistancy. Hopefully I'll be able to give you some healthy competition in a few months bench/overhead anyway...

Cheers lads! Unfortunately todays showing was a bit of a letdown;

Legs

Back Squat

145kgx10
135kgx10
125kgx10

Lying Ham Curl

4 plates x15
4 plates x12
3 plates x12

Hack Squat

90kgx10
80kgx10

RDL

100kgx8
100kgx8

Seated Calf Raise

40kgx15
40kgx15

James' 3 minute calf workout

Peg 15, 12, 10, separated by 10 unweighted reps and 10 bouncy ones each.

Stretching and core work to finish.

Highly average one today. Squats were far too backy, kept tilting forward too much and seemed to get a lot of pressure on my thoracic spine so pretty crap on all accounts! I'm not keen on working in the power rack here as it's a complete arse ache to get the setup right and re-racking it. Back was pumped up like a balloon so had to switcharoo RDL's and ham curls.

Nutrition wasn't great today after 6 hours of lectures with no real 'eating' break, coupled with poor sleep for the last two nights. Felt burnt out after the first 2 sets of squats TBH. I think next week i'll give 145 a go again as 140 was OK form wise - the above problems lead to me blowing my back out last time so i refuse to let that happen again. Maybe it's just a case of adding 5kg per session since about 115kg has finally caught up with me.

Rest of the session was pretty much just getting it done for the sake of it, completely out of the zone and unmotivated. Can't train tommorow so at least i can get some extra rest in, but it does mean 3 in a row over the weekend, probably bring carbs up a bit to compensate.

Bummer, dude, but you put the graft in and we all get off sessions from time to time and I always say it's those that count

Yup - first bung one i've had in a while and it just seems that everything that could've impeded it did! Just need to get up and get myself back in a position where i can hit it properly on friday.

I have a suggestion. If the back squats get too backy... stop that session (the squats anyway), or go way lighter aka 100kg for you.

You may have gone sonme way to doing this looking at your session anyway. But don't be afraid to bin it when the tech aint there. Just do some extra assistance lifts maybe to make up.

Hard advice to follow though!

Cheers Iain - it's a bit of a pain really. If i don't get the setup and bar position just right it seems to play havoc with me. I reckon today i wasn't dropping my hips back far enough on the way down so keeping a good alignment on the way up proved very very difficult.

Oh well - only 7 days and ill see if i can put it right!

What's your current split since changing gyms? I rememeber your last one being pretty complex, have you simplified things now?

On a side note, hows the poking/massaging of young women going?

I've gone back to a 4 dayer for now as thats how my timetable seems to play out at the moment. Monday and tuesday i'm in until 4/5 most of the time and can't be arsed to train after that, so i'm doing weds/thurs/sat/sun - just condensed legs into one session instead of two for now and seeing how it pans out.

If recovery turns into a ball-ache i'll look to change it again, but i'm hoping not to.

Very little massaging and poking this week unfortunately, and next week we're only doing the hand, i need my poky fix

i need my poky fix

I have a groin strain and Cambridge isn't that far away if you like

145x10 is nothing to be ashamed of though mate...
 
see what happens next week - if its still not ok then maybe drop the weight and build back up... the old saying one step back and two steps forward springs to mind...

Paula Abdul wasn't it.... Opposites Attract

anabolicjay


145x10 is nothing to be ashamed of though mate...

see what happens next week - if its still not ok then maybe drop the weight and build back up... the old saying one step back and two steps forward springs to mind...

Yup - thats the plan. It just fcks me off immensely when things go well for so long and in the space of one session going bad theres a black cloud over my head until the next one comes along!

dirtyvest

i need my poky fix

I have a groin strain and Cambridge isn't that far away if you like

Are you a hot young female?

Todays training;

Chest/Tri's

Flat BB Bench

105kgx4-5+1-2
90kgx5-6+2-3 (****ing **** spot here)
80kgx8

Incline DB Bench

30kgx8
27.5kgx8
27.5kgx8

Cable Crossovers/DB Flies

30kgx12/12.5kgx8
25kgx12/12.5kgx8
25kgx12/12.5kgx6

Rack Lockouts

75kgx8
70kgx6
60kgx8

Dips/Pushdowns

BWx7/50kgx10

Right elbow niggling so stopped here.

Much better showing than Wednesdays efforts, put me back in a good mood

Benching was OK - 105 felt very heavy but the first 4 reps were OK, not sure if 5 was assisted or not, and 6 was. No complaints though, will stick with this next week. Other assistance work all in order.

Need to keep an eye on my elbow though, the medial epicondyle (thats the innermost elbow bone when your hands supinated by your side ) is aching a bit more than i'd like, not just around gym time. Not entirely sure whats causing it, will keep an eye on it, maybe throw in some glucosamine to see if its joint related. Tempted to say it might be related to squats, i'm putting my wrists in quite intense flexion so i wonder if it's travelling up along the joint.

Back/Calves

Deadlift

195kgx5 - http://www.youtube.com/watch?v=nulP-Fz9i7s
180kgx5
150kgx9.5 - Just went for speed here, got half way up and it stuck, dumped it.

Chins

BWx9
BWx6
BWx5

T-Bar Row

55kgx10
50kgx10
40kgx10

Cable Row

11 plates x10
10 plates x10
9 plates x12

Trap Bar Shrugs

50kgx15
50kgx15

James 3-Minute Calf Routine

Plate 16,12,10 x12, usual other stuff.

Stretching and foam rolling to finish.

Good session today. 195 was definately my 5RM and absolutely smoked me, a little too backy for me but i'm not so worried, could be down to some training hangover from yesterday, or back feeling a tad 'off' recently. I'll go for 197.5 next week and if i can get 3-4 i'll be happy.

Tried to alter my over/under hands during the warm up, 110 felt much heavier and awkward going right under left over, so i went back to normal at 150 and it felt much better. I'm wondering if using this grip for so long could be the cause of my shoulder sitting at different heights, so i may have to force myself to drop the weights and up the reps just so i can hold onto it!

Shoulders/Bi's

Seated DB Press

32.5kgx6
25kgx8
20kgx10

Cable Laterals/DB Laterals
15kgx10/7.5kgx10
10kgx10/7.5kgx10
10kgx10/5kgx10

Steering Wheel

10kgx10
7.5kgx10

Cable Curl/Standing DB Curl

40kgx15/10kgx8
45kgx12/10kgx6
40kgx12/7.5kgx8

Concentration Curls

12.5kgx8
10kgx8

Face Pull/Rear Fly

55kgx15/10kgx12
55kgx12/10kgx12

Stretching, core work and foam roll to finish.

Good stuff today, left out dips because of my elbow, felt a bit niggly towards the end of the pressing, slightly less of an issue with bicep stuff, but hoping i won't need to take too much drastic action to sort it.

I can be anything you want me to be

Some solid sesions there tho mate. Nice going on the DLs.
 
Look after that arm tho, they get used so much on everything it can soon esculate