AK's Journal

Hopefully so! With any luck it'll transfer nicely to help get my squat up too, trying to keep it belt-free as long as possible this time.

Todays training;

Chest/Biceps

Flat BB Bench

105kgx6
100kgx6+1
90kgx6+1

Decline DB

40kgx5
35kgx6
30kgx10

Cable Crossovers

17.5kgx12 - Bit too delty
15kgx12
12.5kgx12

Smith Floor Press

65kgx8
60kgx8
50kgx8

Incline DB Curl

15kgx10
15kgx8

Barbell Curl

30kgx10
25kgx10

Cable Curl

21kgx10
17.5kgx10

Stretching to finish.

Pretty good one today. Decided to go for 105 after last weeks 100x7 rather than go straight to 107 again and end up bombing around 3-4 reps. Remaining pressing work ended up a bit lower rep than i'd initially hoped for as my tri's were toasted from the flat work, but thats life!

Hams are still sore from deadlifting on saturday so doing sumo's on wednesday could be fun!

Doesn't matter if the following numbers drop a bit so long as the important lift goes in teh right direction, good stuff

Precisely my thinking - if i can get the first lift up week by week then im not really arsed how the rest of it turns out numbers wise.

yeah, they'll have weeks when they catch up and weeks when you've drained the tank (or moved on faster/slower than usual etc)

why do you think you bombed on 105kg bench?
is this the first chest session back after xmas period?

whats the hang up on using a belt?

I didn't bomb on the 105 bench - i've been working at 6's for a while for a change because i ended up getting stuck at 102 for 7. First chest session after christmas but i've been training as normal - just how it goes on a 10 day split.

No real hang ups about using a belt - if i have heavy squat weeks i'll probably drop it in, but towards the time my back threw a wobbler in the summer i was becoming far too reliant on it and my form went to sh1t.

2010 there'll be no injuries, so slowly slowly catchy monkey on the lower back demanding exercises is the way forward

ahhhh, misread this part of your inane rambling

Decided to go for 105 after last weeks 100x7 rather than go straight to 107 again and ended up bombing around 3-4 reps

Well at least you weren't loading the plates up else i could've ended up with 3 plates one side and 2 the other!

you'd of been happy with that new PB

Glutes/Hamstrings/Calves

Deadlift

150kgx3
155kgx3

Hips shagged, no more.

SLDL

80kgx8
80kgx8

Leg Press Calf Raise

120kgx20
140kgx15
140kgx12

Glute-Ham Raises

BWx15
BWx12
BWx12

Cable Pullthroughs

28kgx12
24.5kgx12

Seated Calf Raise

45kgx50

Core work and stretching to finish.

Highly average session, not much to write home about. Trying to deadlift heavy twice in 5 days = bad idea. Kind of made the rest of the session a bore as a result as i was all hyped up thinking i could manage them

SLDL's i've not done in a long time, felt OK on my lower back bar some pump towards the end - need to really tweak the RoM for these. I can get down to the floor with the bar no problems but i'm unsure if losing the arch in my back when getting deeper will crock me in the long run.

I don't bother over-reaching on the SLDL, IMO it's not worth the risk, you'll stillbe getting the job more than done as it is.

Hear you on the DLs, if more than once a week I would make the other session more speed focussed

I agree if your back aint 100% doing em deep don't.

iaink


I agree if your back aint 100% doing em deep don't.

Cheers yoda

dirtyvest


I don't bother over-reaching on the SLDL, IMO it's not worth the risk, you'll stillbe getting the job more than done as it is.

Hear you on the DLs, if more than once a week I would make the other session more speed focussed

True that - i think i'll leave deads just once per week now though, no point putting myself at risk of overuse injuries when it's only january!!

Shoulders/Tri's

Barbell Push-Press

70kgx5 - Didn't quite get it off the chest properly for the 6th
65kgx6
60kgx6

Seated DB Press

25kgx8
22.5kgx8

Laterals

Bit of a run the rack type thing today;

Single Arm DB's - 12.5kg, 10kg, 8kg, 6kgx10, then Single Arm Cables - 5kg, 2.5kgx10

Standing Helmet Press

40kgx8
40kgx6
40kgx6

Dips

BWx10
BWx8
BWx6

Cable Overhead Extensions

24.5kgx10
21kgx12

Face Pull/Rear Fly

28kgx12/10kgx12
28kgx12/10kgx12

Stretching to finish.

Good session today, was happy enough with the OHP work - should get 7 or 8 out next week at 70 with any luck.

Lateral work was quite good too, much burnage towards the end although i may drop the starting weight to 10's, 12.5 felt very heavy to maintain proper form with.

Standing HP i'm unsure how good this was - didn't quite feel as big a strain on the tri's despite trying a few different grips, will most likely go back to the smithy next week for these.

Quads/Calves

Back Squat

115kgx10
110kgx10
100kgx15

Seated Calf Raise

70kgx12
65kgx12
60kgx12

Staggered Leg Press/Leg Extension Superset

160kgx12/25kgx10
160kgx10/25kgx10 - then 15x110kg on the leg press normal style because i was feeling masochistic

Donkey Calf Raise

30kgx50 - Rest pauses as necessary.

Stretching & core work to finish.

Not bad for a sunday session Hams were STILL a bit sore from wednesdays session which is very odd - didn't really hamper the other stuff though. Each squat set will be up 5kg next week.

Leg press stuff is a keeper for a while, didn't fancy the FST extensions and the inability to go inadvertently deep on the leg press makes it a suitable option for my back.

Expecting some nice DOMS in the morning please!

I truely admire your squatting good sir! Bravo.

I think at some point I'm going to have to sucumb to high rep squatting

Embrace it!

More than half the battle with 15's is the mental barrier, every time i end up saying in my head i'll go to 8, then i make it to 10, 12, then it's 3 rest-pause singles with a lot of huffing and puffing You could argue it will do good things for conditioning too because it takes you a good 2 minutes per set, if not longer. Re-racking the last set and collapsing in a heap in the rack is nothing short of euphoric, knowing you don't have to do it for another week!

That said i'm really enjoying 10's at the moment, my legs are probably a shade ahead of my upper body so to go a bit heavier for a change is nice. Hoping to get to my PB (130x10) beltless over the next few months.

High reps squats, pah!!!

Solid work there tho fella. I would keep the Helmet press seated tho, definately. It's for developing the strength and power on the tri-s and lockout, no need to complicate that lift IMHO.

I cannot read 'helmet' press with a straight face... ever.. period!

Nice Push pressing session back, and good to see continued back squatin!

Child!!