CK's Journal - The Road To Achieving a 1-Star Rating

Legs & Shoulders

Squats
80kg x 8
80kg x 8 (+1)
80kg x 8 (+1)

Shoulder Press
50kg x 8
50kg x 7 (+1)
50kg x 7 (+2)

Front Squats
50kg x 8
50kg x 8
50kg x 7

DB Front Raises
9kg x 10
9kg x 14 (+4)
9kg x 14 (+4)
9kg x 13 (+3)

Standing Calf Raise (Smith)
90kg x 20 (+6)
90kg x 20 (+6)
90kg x 17 (+3)

Great session (lots of green numbers in brackets ). Was working in the squat rack with some lad and he told me that my Front Squat form was way better than my Back Squat, apparently I leaned forward a bit on the last few reps on the Backs. I'll need to address my form. Squats are really annoying me now, not only am I so weak at them compared to my other big lifts but now it seems my form is awful as well! I'm desperate to get better at them!

Mixer accidents common lol!

I tried to mix a shake up after getting back from a night out at uni in my mates halls kitchen.

In the morning everyone thought someone had projectile vomited all over the place.

I slopped out asap! lol

Got any vids of your squats?

Lol yeah mate it's the first real one I've had but I'm gonna be so careful from now on! I was just having one of those days where everything I do is so clumsy and ungraceful!

No I don't have any vids of my squats but that's a good idea, I'll try and get one up at some stage. Not sure I'll be able to take one in my gym though. I'm fairly certain it's just a matter of me leaning forward and I need to just tighten that up, seeing as by all accounts my front squats are much better form and you can't really lean forward with them

Do you lean forward when coming out of the hole?

If so it's common.

LMAO at the shaker incident haha!

Great session mate, plenty of progress!

Iain - Yes that's it precisely! Any tips on correcting that? Or is it just a matter of simply trying harder to not do it..?

Ice - Cheers mate! Happy with the Front squats and the shoulder press, but just need to work on the back squats a bit more. Perhaps that's even more of a reason to try something like starting strength, apparently it's great for bringing up your squat

Yeah a increase to your squatting would be a real boost.

Hay Kane!
 
 
nice session there it look like everything is progressing nicely, great work
 
 
all the best
 
 
Joe

Nice increases mate.

Cheers lads! Nice to see you guys popping in, and if you have any thoughts or constructive criticism please don't hesitate!

Not much to report today, diet has been ok except I had a chinese for dinner because my parents were buying so I said f.cuk it. Other than that just watched the Ireland match (20-20 against the aussies, happy enough with that!). Can't wait for the gym tomorrow, Chest and Tri's, gonna try to bang out 8 reps with the 36s, light weight baby!

Push

DB Press
36kg x 7
36kg x 7
36kg x 6

Incline Bench
60kg x 8
62.5kg x 8 (+2.5kg)
62.5kg x 6

Dips
BW x 10 (+2)
BW x 9 (+2)
BW x 8 (+2)


Incline Flyes
8kg x 14
8kg x 14
8kg x 13
(Kept form incredibly tight on these and felt unreal, unlike the idiot beside me who was doing "flyes" with 90degree angles in his arms with 22kg DB's thinking he's mad strong )

Pushdowns
14/15 x 9
14/15 x 8
14/15 x 7

Good sesh, except for the distinct lack of progress on the DB Press. In truth I didn't feel like I was even close to getting an 8th rep in that first set.. If I'm going to push past this little lull (I don't want to say plateau because it clearly isn't) then I'm going to need to up the calories this week methinks!

2.5kg increase in incline very nice mate, nice job overall.

lmao at the boy doing 'heavy' flyes.

Pull

Deadlift
60kg x 14
105kg x 8
105kg x 8
120kg x 5
130kg x 3
150kg x 1 (PB)

Bicep work + Abs + 30 mins cardio

Chuffed with the 1rm PB, everything felt easy enough except my grip just about held on until I locked out. This leads me to believe that if I was to use straps I could probably pull 160.

150kg deadlift PB, well done bud! Yeah defo be able to lift abit heavier with straps.

Nice dead mate!
no, no straps
chalk is all you need. Keep it up.
Well actually, slow down cos im only 35kg ahead, but ya know

Cheers lads! LOL Owen you better watch out! I reckon I'm gonna switch back to low rep Deads from now on, but keep higher reps for the other Back lifts and assistance stuff. I was thinking maybe 3x5, what do you reckon?

Great pb mate!!

Hopefully my 25's will be here for Monday and I can have a go at a 1RM, won't be that good though lol

Oh yes Predator is on TV, I'm gonna go watch this! Funnily enough this is one of the movies that inspired me to get into weightlifting, not only Arnie but also Carl Weathers' physique in it is unreal too:



Look at that growth hormone gut! LOL

Cheers James! Go for it mate, you'll probably surprise yourself!

Yeah maybe.

Watch for the bit when he gets his arm blown off and you can see his real arm tucked away