Westside, Kiwi's and Training OCD!!!! welcome to my world...

not sure on the deadlift fella. ahvent done them in an age, and my flexibility is a lot worse at the moment so ive bene stickin to rack pulls.. got 230kg for 1 last wk so that should be increasin quite nicely and quickly over the next few months as i get back into the swing of things. once i can get more flexiblity back in my hams i will revert to proper deads and start bring up my 1RM again!!
cheers fella..
its not great but i got t keep my head up.. there's still a big chance we will sort it but its just sh1t not seein her or havin her here!! and i know that if we do sort it, it will be startin from step 1 again, so she wont be movin back in any time soon.. i.e. not within the next 6 month or so probably!! which for me is pretty devastating!!
anyway.. just got my gym sessin done! it went like this...

BB hang clean and press-
60kx5
70kx4
72.5kx4
75kx3
77.5kx3
80kx3
BB push press-
82.5kx3
87.5kx3
92.5kx3 -... just
DB incline bench-
50kx9
50kx7<--- was happy with the weight seein as my front delts were completely raped from the shoulder pressin!!
Weighted pull ups-
BWx10- Warm up
BW+10kx8
BW+15kx6
BW+15kx4<--- these felt v good.. had a full stretch and hang for a few secs at the bottom between each rep!
Machine dips-
full stackx20, supersetted with parallel bar BW dips x20.<--- this felt v good. couldnt be bothered with heavy weighted dips as my tris had taken enough heavy weight!
cable laterals-
20kx12,7<--- done, r,l,r,l
EZ bar curls-
40kx10- warm up
50kx10
60x6, dropset, 40kx4, dropset, 30kx8

all in all a v good session. will be swappin dips for skulls every other wk for this session. CGBP will be now done on bench day!
i enjoyed the heavy shoulder stuff tho. push press is up from last time i think which is good.. (ill just check tho)...

just had a couple o big tablespoons of golden syrup and my shake!! lovely!!!!!

Excellent push presses mate and 50kg DB incline, very nice

cheers dude..
t be hoinest.. the 60's were cryin out to me! and if i was fresh, i would have usedthem, but i was very happy with 50's cos the delts tooka batterin and therefore was happy wi that.. plus i wanted mid range rep s too.. 8ish...
yeah push pressin is goin up which is great!! next goal... 100k! lets say within the month!!

mrmmonster


cheers dude..
t be hoinest.. the 60's were cryin out to me! and if i was fresh, i would have usedthem, but i was very happy with 50's cos the delts tooka batterin and therefore was happy wi that.. plus i wanted mid range rep s too.. 8ish...

I long for the day i can say that

yeah push pressin is goin up which is great!! next goal... 100k! lets say within the month!!

reckon you'll easily get the 100kg mate, no sweat.

90-odd kg overhead is nice going, mate.

Was looking like a proper strength based routine until the last 2 exercise LOL

(You can take the boy away from BBing but never BBing away from the boy!)

haha ur right dirty!!
need t kepe my arms strong for doin racks and deads etc, but the lateral were just thrown in forme delt assistance! but ur totally right.. its like a hybrid strength come BBin routine!! i cant help it fella!! i'll slowly weed out the BBin aspect.. over the next.... 20 odd yrs ish..!! haha
yeah happy wi the press!! should start t come along nicely as its not somehtin i have always done much of (overhead pressing)..

That's waht I did for a couple of years until this year. Mixed 5x5 then Westside stuff into a BBing routine - I was still very much BBing orientated with power assistance rather than the other way round like you are.

Was it my post productive time.... maybe not, like a jack of all trades but master of none.... but the workouts were good fun TBH. I think doing it your way round, where the emphasis is still on the power aspect would be better

yeah..i mean i do want to still look like someone who trains, and who is very strong.. but i WANT to be very strong also! so yeah, i think i'll do ok building everythin around 1 specific lift.. with some fairly heavy assistance stuff at times!!
knowing me tho, in about 3 months time il wanna change it again!1 haha... but im def set oni wanting to become much stronger and usin that as my focus for trainin rather than seeking a BBin physique right now.. sayin that tho, there are plenty of strongmen and powerlifters who have v good physiques so i suppose its all in the diet too.. which is normally pretty sound!

yesterdays sessin-
tried some regular deadlifts for the first time in almost 3 yrs..

Deads-
worked up in 5's and 4's and some triples to..
200k x1 <--- went up qute easy but wanted to leave it there, dint want to overdo it on the first time back doin them!
moved onto some rack pulls after that..
worked up to,
230k x 1 <--- tried a second but failed.

Front squats-
80k x 10
100k x 5
80k x 8
50k x 9 <--- the last 80k and 50k sets were done pretty much as a drop set. was pushed for time so wanted it all done quick!

Good mornings-
50k x 10
80k x 6
50k x 8 <--- last two sets done as a drop set again. these are pretty tough!! havent done them properly before.. twinged my back slightly so i went easy!! :-(

Db shrugs-
50k x 10, then i moved fown 4-6 kilo on the rack and did 10 reps with each set, approx 10 sec rest between each set. moved right down to 22k DB's..

BB shrugs- did a couple of quick sets..
120k x 15,7

was a decent sesh.. happy wi the deads seein as i havent done them in an age!!

like i said, was a bit pushed for time so had t get thre things quick.,. can feel a cold comin on too so was happy t get thru it all with some decent lifts!

lower back must of been pumped!
deads/squats and good mornings!

out of curiosity, why throw squats in on what looks like a back day?

its more of what some system call. a posterior chain day!
i have an upper day which is geared around bench, then a legs dominant day which will consist of back squats, SLDLS, lunges etc and then another upper day which is geared more aorund overhead press and then my deadlift day in hwich i throw some more squats in (front)...
i seem to make more progress this way rather than just hitting things once a week mate so i thought i would try incorporate it into a more strength based theme and see how it goes etc..
lower back was surprisginly ok!! good mornings are tough tho!

GM's are a bitch that for certain.

saw some vids on youtube of some PLer's doin them with over 200k on the bar...actually a lot more than 200k!! absolutely crazy!!!!

today-

BENCH- warmed up..
110x5
120x5
130x3
135x3
140x3
145x3
150x2 <--- could have had 3, the 2 were pretty easy, no spotter tho so would have been riskin it!
120x11

PUSHDOWN/MACHINE DIP CIRCUIT-
8 reps pushdowns, 20 rep machine dip

HAMMER STRENGTH SHOULDER PRESS-
70x9
70x7,3

WEIGHTED PULL UPS-
BW+10k x 8,4
BW x 8,3,1

PINWHEEL CURLS-
26x8
28x8, 32kx 4

HAMMER STRENGTH PREACHER (1 ARM)-
right arm- 30k x 9 <--- only did right arm.. right arm is slightly smaller which is strange, so gonna add in one extra set every arm session for the right arm!!

was a good sesh.. bench felt good.. was all done without a spotter too so i reckon i could have possibly gone a bit heavier with the added confidence of a spotter!! who knows, maybe 160k within the next month or two for a confident triple??

150x2 <--- could have had 3, the 2 were pretty easy, no spotter tho so would have been riskin it!

use the power rack, mate, I live in it down at my place - much to everyone's annoyance Solid lifting there anyway

ur right acutally i should have used it!! dint even cross my mind.!!
in terms of gettin the best out of a session i much prefer trainin on my mown now... i sometimes train with a mate of mine but theyre very hit and miss and dont take it half as serously as i do, which is cool, but i sometimes really need someone to kick my arse!! so yeah next time i will get in the rack...

cheers mate!!
elbows is a bit tender afterwards so im gonna take a few pain killers, will get some ibuprofen tomorro!

*** personal life news***

having my first 'date' wi the ex this wk.. weve been chattin and shes gonna come round on wedsnesday night and stay over, i'll b eon the couch however.. :-(!! but im really chuffed! she wants t sort it as i do too, but she wants to pretty much start from scratch again which im gonna respect, but im proper happy that we're gonna start again!!

anyway.. training.. yeah, its cool!!

Training will always find a way to be cool LOL, glad that you are looking +ve with the mrs/ex or whatever LOL

I've trained on my own for about 8+ years now, it's definately the new black once you get your head around it

haha.. the new black!!
yeah i do like it.. slap on some metallica or the like and just get my head down!!
i do sometimes like the little gym banter u have when trainin wi someone, but only if its kept to a minimum! used to train wi some lads who would just constantly talk and mess around.. that stopped quickly!!

After a while, when you train at the same time in the same place, you soon fit in to the banter around the place anyway - and on the days you're on your own you can really get your head down.

Only 3 weeks into JJB and am already part of the furniture- but not so much that everyone comes and chats.

Good news on the Mrs front mate.

Nice benching as well