The Return of the jedi-This is not Sparta. This. Is. Madness.(now incl. Race to 100kg OHP)

U ENJOY CARDIO!?!?!?!?!?!?!?!?!?!?

Hey hey, it's good stress relief!! All those endorphins making you happy

ORIGINAL: OJay
U ENJOY CARDIO!?!?!?!?!?!?!?!?!?!?

I don't normally (hence the "I am mental" diagnosis) but the mix of the three exercises seemed to work quite well.

ORIGINAL: lradford
Hey hey, it's good stress relief!! All those endorphins making you happy

It was good stress relief but I didn't see no dolphins.

Legs tonight.
Yes, you read that right legs on Friday evening. Not difficult to spot the major flaw in my new schedule

Leg Press:
20 x 150kg
20 x 190kg
20 x 230kg

Squats: Not quite parallel (hey, at least I'm honest)
60kg x 20
100kg x 10
120kg x 08

Hack Squat;
60kg x 08 (3 sets)

Leg Extension:
pin 5 x 8 (3 sets)

SLDL
60kg x 8 (2 sets)

Calves...various.

Like I said still not quite parallel on the squats but that is a problem with my knees not the weight as I can't go any lower even with nothing on the bar. Hopefully the tendons will get the hang of it eventually.
Finally tried the SLDL and they worked the hamstrings much more than I'd expected. Will try and stick with those.

Push day today incorporating results from "The Great Race".

Flat Bench:
100kg x 9 (more of a struggle on 9 than last week)
110kg x 6
110kg x 5

Incline:
80kg x 8
80kg x 7
80kg x 6

Shallow Incline Dumbbells:
80lb x 8
80lb x 8
80lb x 7

plus assorted triceps stuff.

daKensta:
Thought I'd stick to my method of warming up first instead of diving right in so that we can compare the success (or lack of) for both methods. i did 10 x 60 and 10 x 80 before the first set on 100. Not sure what I was thinking other than I was getting myself used to 10 reps Needless to say it didn't work on the 100. Will see how you fare with dive straight in later in the week.

ORIGINAL: jedi
Flat Bench:
100kg x 9 (more of a struggle on 9 than last week)

oh dear, what a shame, bad luck old chap
I'll not dive in completely cold, I think a bit of r/c warming is in order at least.

Good pull session last night.

Wide Grip Chins: 12/10/10

Lat Pulldowns: pin11 x 10/ pin12 x 10/ pin 13 x 10

Wide Grip Row: pin11 x 10/ pin12 x 10/ pin12 x 10

Close Grip Pulldown: pin11 x 10/ pin12 x 10/ pin13 x 8


Oly bar curls: 30kg x 10/ 40kg x 8/ 45kg x 8

Close grip curls: 30kg x 8 (3 sets)

Seated Dumbbell: 45lb x 8/ 45lb x 7/ 40lb x 8

Plus some low pulley curls to finish.


Good session, back to training with guy I trained with last year having caught him up again despite my 'absence'. Sessions are becoming a bit more focussed (just 3 working sets after some warm-ups) and we are battering through at a fair old pace.
Course I shan't expect to see him at tonight's cardio

ORIGINAL: jedi

Some n*b has nicked the chain belt at the gym. Although I rip it out of the place for being a bit of a deathtrap/sh!thole when this kind of thing happens you sort of understand why the owner's heart isn't really in it anymore. He's had to put a lock on the fridge, has had a freestanding hex dumbbell set ruined by someone pinching 1 35lb dumbbell and now this
...amongst other instances.

How the hell do you steal a bumbbell? LOL

ORIGINAL: apollocreed
How the hell do you steal a bumbbell? LOL

Not sure whether that is a typo or an attempt to answer your own question

ORIGINAL: daKensta

ORIGINAL: jedi
Flat Bench:
100kg x 9 (more of a struggle on 9 than last week)

oh dear, what a shame, bad luck old chap

Thank you for those heartfelt words of kind condolence.
Joking aside I definitely think keeping the warm up to a minimum could be the key to success. I think I was bordering on the sh@gged out rather than the warmed up.

warm up really light mate, then ,maybe a few singles up to 100k

so 10 x oly bar
6 x 60kg
1 x 70kg
1 x 80kg
1 x 90kg

or a variation?

ORIGINAL: I Am A Myth
warm up really light mate, then ,maybe a few singles up to 100k

May opt for something like the 6 x 60 and then maybe a single or two on the 80. I'd rule out the 70 and 90 just as I am too idle to change the different plates Will be doing something similar as a warm up for heavy singles tonight so will see how that goes.

Cardio Wednesday successfully completed again.

1 mile run with pack
15min on bike
15min on rower
1 mile run with pack.

Worked pretty hard on the rower. It's a lifefitness model and I did 4250m in the 15min on the lowest of the 'olympic' (i.e. hardest) settings. I was pretty pleased with this but have no frame of reference as to whether it was or was not a decent effort. The machine didn't seem all that impressed that I'd beaten it by 20 boatlengths and just told me to,
"Set a more difficult level for your workout next time."
Poor loser

Shoulders tonight:

Mostly as per last week although definitely bottled out of going for the 70lb dumbbells on shoulder press. The 60's are getting a bit easy now so will have to try next week. To be fair I think the extra week has also made swinging the 60's up into position feel a lot easier so might stand a chance with the 70's now.

Paused mid-way to do my heavy singles on flat bench culminating in 2 x 120kg which felt very easy considering I failed to get 1 rep on it last week. Weird.

Legs last night.

Wasn't looking forward to it at all as felt very tired but perked up once it was underway. No leg-press this week in a deliberate attempt to get the feeling for squats in terms of stretching the tendons out and balancing the weight better.

Squats:
60kg x 15
100kg x 10
120kg x 8
120kg x 8
100kg x 10
60kg x 10

Leg Extension:
pin5 x 8
pin6 x 8
pin7 x 7
pin6 x 8
pin5 x 8

Ham curls:
35? x 8
40? x 8
35? x 8

SLDL:
60kg x 8 (3 sets) I don't know why these wipe me out so much as I keep it light

Calves = various

Chest & tri's.

Flat Bench:
100 x 9 ( I spent about a minute under the 10th but it wasn't going up)
110 x 6
100 x 6

Steep Incline:
60 x 8
80 x 7
90 x 6

Shallow Incline:
80lb DB's x 8 (3 solid sets)

Skull-crusher/Close-grip:
40kg x 8 of each
40kg x 8 of each
30kg x 8 of each

Plus various pulldowns and rope supersets which blew my arms up to a decent size again. Why can't someone invent a supp. which fixes your pumped state as permanent gains? Still don't have enough in the tank on reps 8 and 9 to make 10 x 100 possible for the foreseeable I'm afraid. Over to the daKensta.

did you warm up?
hmmmmm?

ORIGINAL: daKensta
did you warm up?
hmmmmm?

Not like last week
I just did a 'few' on 60kg to loosen up a bit and then straight into the 100.
TBH I felt less comfortable with this than last weeks warm up of epic proportions so I am going to switch back to that as I definitely think it'll help build the stamina required.
Horses for courses though.

On the plus side; the added interest/goal has definitely made me enjoy my bench sessions a bit more.

Back and bi's;

Chins: 12/10/10 (I am losing the will to live on these might try something different)

Various Pulldowns: A bit lighter than last week for more reps to protect my back.

Oly curls: 3 sets of 7 x 50kg

Seated Dumbbells: 3 sets of 7 x 20kg

Plus various isolation and cable stuff but noticed that my arms get much more pumped for triceps than they do biceps.
All in all quite happy with the workout.