AK's Journal

Yeah - it's the method IB taught me and i think it's done me a lot better than working up.

I think his logic behind it was why do say 50kg for 8 first if you can do 60/70 first, it's almost like you're depriving yourself of intensity doing it succesively rather than dropping down each set.

I know i wouldn't be able to bench as much if i worked upwards because my tri's take such a caining, probably similar for other big movements.

My chest is exactly the same, but as long as i'm adding poundage i'm hoping it'll grow, at least thats what the optimist in me says

Journal

200kg DL

140kg Squat

I can see the point and while I always finish on my heaviest set with my main compounds I prefer doing 1 max effort set rather than 3.

I'll keep it in mind tho and might switch that style into my assistance work when I next swap up a bit and see how it fairs

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

Chest/Triceps

Flat BB Bench

102.5kgx7+1
92.5kgx6+1
85kgx6

Decline DB

35kgx8
30kgx8
30kgx8

Cable Crossovers

17.5kgx10
15kgx10
12.5kgx10

Smith Floor Press

70kgx6
60kgx7
50kgx12

Dips

BWx4+4 negatives

Elbow niggling a bit from the negatives, no more for today

Pushdowns/Overhead Extension Superset

35kgx10/24.5kgx12
31.5kgx10/24.5kgx8

Bit of a weird session today - strength seemed to be all over the shop, despite feeling quite fresh and well fed! Guess it's just one of those sessions, got a bit frustrated towards the end as everything was going down from last week, but what can you do i suppose.

Weight seems to have stayed around 217lbs for a while now, time to up the food again

Journal

200kg DL

140kg Squat

Nice work. Weight is up from the last time I checked in. 220lb aka 100kg is a nice milestone

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Yup, very happy with it!

Managed an extra rep on last week's work, so hopefully next week i can make the full 8 LOL.

If i can get to 110 for reps by christmas i'll be a happy bunny.

Journal

200kg DL

140kg Squat

If it's moving in the right direction as a whole then it's all good

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

Glutes/Hamstrings/Calves

Deadlifts

120kgx5
120kgx5
120kgx5

Seated Hamstring Curls

85kgx12
75kgx12

Glute-Ham Raises

BWx15
BWx12
BWx12

Good Mornings

50kgx10
50kgx10
50kgx10

Donkey Raises

BW+20kgx30, 10, 10, 10 - ~15 seconds rest between, into

Seated Calf Raise

40kgx10, 10, 10, 10, 10

Core and stretching to finish.

Yes you read right, today was the first day in almost 12 months i've pulled conventional stance from the floor Back has been feeling much better the last week or so with all the stretching, core and cardio work so i thought i'd test the waters during my warm-up sets and it felt fine!

The problem i had last time (well for the first 2 years of training when i could deadlift) was bouncing up and down before the lift as a sort of psych up and carried this through into my sets. The result was my hips shooting up waaaaaay too early and putting everything on my lower back. I'll be adding no more than 5kg per week now, and making sure i keep my **** out and keeping it there as long as possible.

As a result i think i may need to change the exercises around a bit, i've spent so long trying to get my glutes firing properly and sumo's did this perfectly, so i may look at putting pullthroughs back in for working sets.

Also need to find a better way to do donkey raises - my belt felt like it wasn't going to take 2 20kg plates so i had to stick with one, but the exercise felt far better on my gastroc's than anything else i've done.

Journal

200kg DL

140kg Squat

I must admit, i did blink twice when I read the second line of your post.
 Is a congratulations in order?



Good to hear your backs in one piece as well.

Journal

Well done mate, after a long exodus from DLs myself I can certainly appreciate the feeling of 'well being' once you get them going again. Nice stuff.

That's quite a brutal 'posterior chain' workout there

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

Cheers chaps, i'm glad to get back into them and hopefully things will continue on track. My back is already getting DOMS so i think tommorows back and shoulders session could be interesting LOL.

Journal

200kg DL

140kg Squat

Back Width/Shoulders

Seated Row

77kgx12
73kgx12
66kgx12

Underhand Pulldowns

75kgx12
75kgx10
70kgx12

Chins

BWx7
BWx6
BWx6

Barbell Push-Press

60kgx6
55kgx6
50kgx6

DB Laterals

12.5kgx10
10kgx10+5 swingy reps
7.5kgx10+5 swingy reps

Face Pull/Rear Fly

31kgx12/9kgx12
28kgx12/9kgx10

DB pullins (thanks GB :D) and stretching to finish.

Good session today - albeit feeling a bit sore from deads. Lower back, medial glutes, and very top of the trap insertions (upper neck) in particular! I'm hoping with more rest on other weeks it won't be enough to put a dent in this session.

OHP work was quite good, but i think my grip was slightly too wide on the first two sets as i was losing a lot of the energy transfer from the leg drive and the bar slowed right up when coming off my clavicles. Also need more flexible wrists! Everything else all good.

Journal

200kg DL

140kg Squat

It's inevitable that the DOMS from an exercise that has been absent for that long will be around for a few days, as the weeks move on you'll be fine with it

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

So deadlift is a yes, yes now?

What about squats?

jack5r


So deadlift is a yes, yes now?

What about squats?

Still going to keep these out of the picture for a while yet, if all goes well then new year i'll put back squats back in. Fronts i can handle at the moment and i'm hoping it can help me re-educate myself on how to hold the arch. As with my hips shooting up with deads previously, the same thing happened when my squats reached their heaviest pre-injury. Get into the hole, hips come up way too quick, weight and stress shifts completely onto my lower back and something goes.

More time to bring up my hams, glutes and core will do me more favours in the long run i think, better safe than sorry is how it'll play out now.

dirtyvest


It's inevitable that the DOMS from an exercise that has been absent for that long will be around for a few days, as the weeks move on you'll be fine with it

Yeah more than likely, my lower back feels more structurally sore (i.e the non-muscular bits) following training today, i think part of it was the Push pressing on top of yesterdays efforts, hopefully just deconditioning again.

Journal

200kg DL

140kg Squat

Quads/Calves

Front Squat

70kgx5
80kgx5
85kgx5
80kgx5

Staggered Leg Press/Leg Extension Superset

140kgx10/25kgx10
140kgx10/25kgx10

Walking Lunges

22.5kgx16
22.5kgx16

Donkey Raise/Leg Press Calf Raise Superset

BW+35kgx46 (calfs were on the verge of cramping here so stopped short of 50) into 120kgx50. Rest pauses for 10-15 count where needed.

Pretty good session today. Hams were still a bit sore today but didn't seem to affect anything too much.

Fancied some heavier Fronties today to see where i'm at roughly for working sets when fresh. Probably be around 75 for 10's i think, so will give that a go next week.

Leg pressing stuff was burn-orific too, lovely

Journal

200kg DL

140kg Squat

Shouldn't you strengthen up your quads so you can do more of olympic type squat with very little leaning forward? On the squats surely weak quads is what's causing your hips to rise and body shift forward so that the hams/glutes take over more. Same with deads although for me it was more about practice on leg drive of the floor.

You're probably not far wrong TBH. I found with higher rep stuff (>15) there was little forward lean, maybe in the last few reps at most but generally it wasn't a problem. Seems peculiar to have weaker quads though as until a few months back my quad volume vastly outweighed my ham/glute work.

I think the excessive forward lean was down to too much too soon as the 10's were pretty much 10RM's and form dipped quite a bit as a result. Also i think a weak core might've been a result too - at the time i wasn't doing any DL's and had very few movements that'd tax it indirectly. Will have to see how it goes.

First step is to get some strict fronts done for a couple of weeks and see how things go. I had no problems holding the arch today as the movement feels a lot easier for me to stay straight and open my hips up to drive through on the way back up.

Journal

200kg DL

140kg Squat

Give me a clever question to ask you in your interview
 

Dbam comes, spouts some ****, DBAM goes.

Just ask me something and ill reply in the morning. Todays not been a good day for the interview LOL.

Wheres that cnut Neb when you need him.

Journal

200kg DL

140kg Squat

Yeah its gone very quiet I blame that twat neb it has fcuk all to do with me I am really popular on here
 
 
Honestly
 
I'll have a tab and think of something to ask
 
 

Dbam comes, spouts some ****, DBAM goes.