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

It's finally arrived....PM Neb for swaps!

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.

Journal

Youtube Channel

Nice session AK

Neb: Have you considered a roller for self myofacial release

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

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

Journal

Youtube Channel

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

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

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

Journal

Youtube Channel

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!

Journal

Youtube Channel

Happy birthday pal! Great 12 reps!

Stonehenge
 
Where the banshees live and they do live well

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

Journal

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.

Journal

Youtube Channel

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

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

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

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

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!

Journal

Youtube Channel

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

Journal

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

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

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

Journal

Youtube Channel

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

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

good going on the squats boy'o

PROUDLY SPONSORED BY
 
2012 OFFSEASON JOURNAL - CLICK ME

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?

It's finally arrived....PM Neb for swaps!

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.

Journal

Youtube Channel

Was trying to come up with a qud dominat lift possibly singles legged. Stag. leg press looks the job.

Stonehenge
 
Where the banshees live and they do live well

link: http://www.escapefitness.com/store/shopexd.asp?id=477

Physiosupplies do the foam ones IIRC. Which are decent but regular use will see them loosing shape after 2 months.

I've certainly found them of benefit

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Back

Deadlifts

155kgx5
160kgx5
165kgx5
170kgx4 - Came a few inches off the floor but lost my groove so dumped it on the fifth

Chins

BWx10
BWx7
BWx5.5

Cable Row

66kgx10
59kgx10
56kgx10

DB Row

36kgx12
36kgx10

Facepulls & stretching to finish.

Nice strong deads today, pissed the first two sets and the third was probably tough-comfortable. Went for 170 for the hell of it and seemed OK. Even developed a bit of an audience and got a handshake 

No real form issues this week from what i could feel, lower back niggled a little but nothing unexpected. Will be moving DL's to my glute/ham day next week to see if it helps as my hips and thighs still feel pretty cained from the leg work 2 days ago, as well as (hopefully) being able to do some BB rows again. If the gym's quiet i'll try and take some vids to find out where i'm at form wise.

Everything else generally OK, was smoked after the deads though so just a case of getting through it

Journal

Youtube Channel

lol "handshakes"

Quality session pulling though. Wha'ts you best deadlift... regardless of any style?

Stonehenge
 
Where the banshees live and they do live well

The handshake was at 160 too

Best single stands at 200 from March 08, for reps was 172.5 for 4 a few weeks before that. Best part of 2 weeks off from Deads now so i'll probably start at 165 next time and hopefully get 175 for 5!

Journal

Youtube Channel

Yeah I did think it was 200. Warmed up and ready you should be good for that now. Another couple of cycles and job will be a good un for a pb this end of the year

Stonehenge
 
Where the banshees live and they do live well

220 is the target by the close of 2010, but the way these numbers are flying up i'm not ruling out anything higher!

Journal

Youtube Channel

Good goal

Stonehenge
 
Where the banshees live and they do live well

You're mint at mting.

http://www.muscletalk.co.uk/fb.asp?m=2868550 Shrunken testicles give the illusion of a bigger penis. There's nowt so barm as cakes

Chest/Biceps

Flat BB Bench

107.5kgx4+2
100kgx5+1
90kgx6

Decline DB

40kgx6
36gx6
32.5kgx8

Cable Crossovers

17.5kgx10
15kgx12
12.5kgx10 > 10kgx8

Barbell Curl

30kgx12
30kgx10

Incline DB Curl

16kgx10
12kgx12

Cable Curl

Done on a different machine - no point recording the weight

Stretching to finish.

Bit of a slap-dash one today. Managed to catch another cold from some fcuker at work (ironically it didn't develop until friday night ) so yesterday and today have been spent necking a lot of Vitamin C to try and shift it a bit quicker. Consequently i felt pretty burnt out in doing the above. Flat work felt marginally better than last week but i'm still searching for that elusive 5th unassisted rep at present.

Hopefully be less lurgy-like on tuesday so i can crack on with some good training again.

Journal

Youtube Channel

why is your barbell curl still so gay?....I take it that's with the EZ bar so 12 reps of 37.5kg ish?

Hmm, having said that, I haven't done any curls in months and probably would struggle with that LOL

It's finally arrived....PM Neb for swaps!

PMSL nope thats with a straight bar and the weight! I just hate training bi's tbh, struggle to find an exercise that 'feels' good that doesn't fcuk with my wrists!

Journal

Youtube Channel

Solid session, mate.  Alot of DL work around the same load, tweek that warm up a bit etc and there's definately more in there if you need it.

Benching os looking solid... drop the assisted reps for a couple of weeks and I bet that 5th reps come

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Yup, i'm still trying to find my ideal 1st working set weight - i don't feel comfortable going in with the heaviest first for some reason so working up makes more sense.

Todays stuff;

Glutes/Hamstrings/Calves

Leg Press Calf Raise

170kgx15
170kgx15
170kgx15 > 130kgx10


Seated Calf Raise/Standing Ham Curl Superset

75kgx10/45kgx12
65kgx12/45kgx10
60kgx12 > 40kgx15/ 40kgx10 > 30kgx15

Glute-Ham Raises

BWx15
BWx12
BWx12

Cable Pullthroughs

28.5kgx12
28.5kgx12

Core work and stretching to finish.

Pretty good session today all things considered. Still getting over this scummy lurgy (down to just some  bunged up sinuses now thankfully), although my back hasn't felt 'right' for about a week now...started with last weeks push-pressing and hasn't quite been as good as normal, so felt it best to give it some rest following friday's deads (which i'm guessing also wasn't too hot on it), hence the lack of hip-based ham work today.

Not really worried about it, probably pushed too hard too soon on the DL's, so will reign them in a bit next week, no trouble. Can't see quads on saturday being problematic in anyway.

Journal

Youtube Channel

If it doesn't feel right then you are wise to rest it, definately... advice I should heed myself a bit more often LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

LOL, if i wasn't bunged up and feeling sh1te i probably would've just gone through it but figured best left today..rather have a little switcharoo on the exercises and avoid the joint/whatever it is inflaming and potentially snowballing from one session to the next.

Think i'll be factoring in a deload week within the next few weeks too, lower back has taken a pasting recently with squats/deads/OHP work and so on, and my elbows have felt a little sore today and yesterday (presumably from the benching). Probably throw the reps up a bit to ease the stress on them and pyramid back down.

Journal

Youtube Channel

If you are doing a lot of consistantly decent volume, I'm a big fan of factoring in deload weeks.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Shoulders/Tri's

Barbell Push-Press

60kgx6 - Back says no.

Seated DB Press

26kgx10
26kgx6
22kgx8

DB/Cable Lateral Superset

Seated with both arms today for DB's;

8kgx12/5kgx10
8kgx12/5kgx8
6kgx12/2.5kgx10

Machine Press

40kgx6
30kgx8

Smith Floor Press

65kgx8
65kgx8
60kgx8

Rope Pulldowns

21kgx12
21kgx12

Face Pull/Rear Fly

31.5kgx12/10kgx15
28kgx12/10kgx15

Stretching to finish.

Pretty good session today. Back is still being a bit arsey with the standing overhead work - seems to be when the bar moves backwards slightly from my clavicles to above my head. Been working through it for a few weeks but with no sign of improving its time to leave it.

As a result it showed how pitifully weak i am with unilateral work! Hopefully changing to a slightly different scheme will spur on a bit more delt growth (and hopefully not lose anything as they've come on quite nicely in recent times!). Not quite sure how i'll play it out next week, probably stick with DB's for a few training cyles and see where i'm at.

Did floor pressing today as i couldn't fit it in on sunday, also found that dips seem to hit my chest quite hard! Will chuck them in instead of crossovers next week and see how it feels. I need a little tinker with my chest session as the DOMS (yeah i know they don't indicate workout success but still!) are all over my front delts and much less in my chest.

Journal

Youtube Channel

What about standing DB press?

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

No helmet press this time bud?

And don't you start Uni soon?

Journal