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dirtyvest
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Re: Operation Recomp 2017/01/04 16:35:09 (permalink) ☄ Helpfulby The_Lone_Wolf 2017/01/05 15:25:15
Yeah, if you want to improve your deadlift just deadlift. I'm slow off the floor and TBH found very little to remedy this but don't muck around with variations that will take you off natural form and always keep something in the tank. If need be substitute the lack of max effort with a little extra volume but make sure every lift you do is not compromised.

Limits, like fear, are often just an illusion: MJ 12/9/09
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newcastle
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Re: 2017/01/06 17:09:04 (permalink)
Squats-3x3 90kg
OH press-3x2 70kg
Hammer grip lat pull down-4x6 80kg
Incline bb press-4x12 60kg
Low hammer row-4x12 40kg
Side lat raises-2x15 8kg
 
10 sprints 9.5mph
Floydy
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Re: 2017/01/06 17:15:32 (permalink)
Nice work matey.
Are you doing a sort of full body routine now then?
dirtyvest
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Re: 2017/01/06 17:18:37 (permalink)
Nicely done, dude.... squats and DLs in back to back sessions and still all feeling good

Limits, like fear, are often just an illusion: MJ 12/9/09
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Animal
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Re: 2017/01/06 18:31:30 (permalink)
How steep is your incline on BB press? How long were your sprints?

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
newcastle
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Re: 2017/01/07 16:53:41 (permalink)
Floydy
Nice work matey.
Are you doing a sort of full body routine now then?


Yes mate, usually do tbh. That way if I miss a session it doesn't matter.
newcastle
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Re: 2017/01/07 16:54:15 (permalink)
dirtyvest
Nicely done, dude.... squats and DLs in back to back sessions and still all feeling good


Pretty happy with that side at the minute mate cheers.
newcastle
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Re: 2017/01/07 16:55:56 (permalink)
Animal
How steep is your incline on BB press? How long were your sprints?

You really don't like my concise write ups do you mate.
Not sure I didn't get the protractor out. It's just a set bench. 30 seconds mate, always 30 seconds, same as rest periods. 
Animal
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Re: 2017/01/08 13:03:09 (permalink)
No I don't like them. You're like a young Anakin Skywalker. He kept everything to himself, and look what happened.

I don't want to have to cut your legs off and leave you burning on the side of a volcano Newcastle!



Ps you don't need a protractor ( but that's a definite new inclusion in my gym bag!)

If the bench is flat it's 180. If it's seated upright its 90, in the middle it's 45, higher then middle but not upright 60, lower then middle but not flat 30.

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
On The Flop
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Re: 2017/01/09 08:36:07 (permalink) ☄ Helpfulby newcastle 2017/01/09 11:20:41
A little more info on your sessions would be nice to read. I think we're all well past those forst date nerves, you can really open up to us now x
 
Lovely couple of sessions though x

'Embrace the suck, and never give up'!
newcastle
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Re: 2017/01/09 11:20:35 (permalink)
Animal
No I don't like them. You're like a young Anakin Skywalker. He kept everything to himself, and look what happened.

I don't want to have to cut your legs off and leave you burning on the side of a volcano Newcastle!



Ps you don't need a protractor ( but that's a definite new inclusion in my gym bag!)

If the bench is flat it's 180. If it's seated upright its 90, in the middle it's 45, higher then middle but not upright 60, lower then middle but not flat 30.

If I'm adjusting the bench myself I keep it at 30, the set bench is more like 60. So for bb 60, for db's 30.
newcastle
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Re: 2017/01/09 11:23:10 (permalink)
Squats-3x3 92.5kg
Incline db press-3x5 42.5kg
Low hammer row-3x6 80kg
Machine seated shoulder press-4x10 64kg
Cable row-4x10 37.5kg a side
 
10 treadmill sprints, 9.5mph, 30 sprint, 30 rest
 
 

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Re: 2017/01/09 11:54:43 (permalink) ☄ Helpfulby newcastle 2017/01/10 10:20:46
Like that is it.

'Embrace the suck, and never give up'!
Floydy
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Re: 2017/01/09 12:23:55 (permalink) ☄ Helpfulby newcastle 2017/01/10 10:20:59

Animal
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Re: 2017/01/09 20:04:36 (permalink)
That's better. Some context to your workout!

Someones feeling cheeky!

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
"Strength is Never a Weakness" 
 
newcastle
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Re: 2017/01/10 10:21:31 (permalink)
Animal
That's better. Some context to your workout!

Someones feeling cheeky!

I'm just really busy sometimes mate, nothing more sinister to it.
newcastle
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Re: 2017/01/10 10:24:27 (permalink)
Speed squats-6x2 60kg fairly short rest periods, felt quite snappy
OH strict press-3x3 70kg happy with that
Hammer grip lat pulldown-3x4 86kg
Incline db press-12,12,10,10 30kg, didn't rest long enough for 4x12
High hammer row-4x15 30kg
 
10 sprints, 9.5mph, 30 rest, 30 sprint, felt very easy today
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Re: 2017/01/10 10:43:34 (permalink)
Vley nice mate.
 
Have you started your double dose yet?

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Animal
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Re: 2017/01/10 11:18:41 (permalink)
3x3 @70kg. Going well bro. Where do you think your 1RM is now?

Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
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Ox
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Re: 2017/01/10 21:32:35 (permalink) ☄ Helpfulby newcastle 2017/01/12 11:39:14
Looking good Newcy!

 
 
 
 
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