AK's Journal

Ak_88


Cheers mate! It's always been a weak point for me as i've fannied about with it so much, but after really getting my form in gear the weight has piled onto the bar.

Interesting.
Bench has always been my weakest lift.
Did you have to lower the weight much to get proper form?

At the moment I have temporarily given up on barbell bench to use a chest press machine because I feel I can push myself so much more.
I built my bench up to 55kg for reps (poor, I know) but am managing 77kg after a month using the press machine.

In a week or two I will try bench again and see how I am doing.
I would like to hit 70kg by the end of the year for at least a couple of reps.

In all honesty i can't remember. I remember having to change my form to a more powerlifting style because where i was bringing the bar to my neck, it was opening up my shoulder joint too much and causing me all sorts of discomfort.

So then on i made a concious effort to pull my shoulder blades together (which gives me a mini-arch too in my back) and to squeeze my glutes and drive through my heels as i lift. Also - i'm bringing the bar down to round about my nipples too, keeping my elbows tucked in rather than flaring them outwards.

It's hard to explain in text, but although i don't 'feel' the movement as much as i'd like, BB benching is a proven mass builder, and if i'm shifting progressively more weight, to me that means my chest will grow (all other factors accounted for obviously )

It can take a while to perfect but when you do you'll feel a lot more confident benching.

Quads/Calves

Staggered Leg Press

Per leg as master/slave

120kgx12
140kgx12
140kgx12
120kgx12

DB Bulgarian Split Squats

15kgx8
17.5kgx8
17.5kgx6

Single Leg Extensions

25kgx12
25kgx12
22.5kgx12


Seated Calf Raise

50kgx10x7, 45kgx10x3 - 30 seconds between sets.

New look session today as i think the FST stuff is having some adverse effects on my knees. Theres no pain or discomfort but a few odd feelings when coming downstairs etc, so thought best to change it up.

Staggered leg press was deceivingly difficult. Started off OK, but then slowly found out that each leg begins to burn like a bugger half way through switching them round! Felt good on my quads and knees.

DB split squats were f**king frustrating I had this problem before in that i wobble all over the place and can't get good enough reps because i'm like bambi on ice! Not aided by the fact some cnut decided to walk in front of me mid-set. I think next week i'll go back to walking lunges as they're similar movements.

Other than that it was pretty good overall Different sort of intensity to the FST stuff but once i've figured the weights out properly i hope to see things kick on swiftly.

Bulgarians are a bitch thats for sure. Just go light till your co-ordination is upt to speed. Should only take a couple of weeks

Stonehenge
 
Where the banshees live and they do live well

Do you reckon BB or DB is easier Kenders? I was thinking about it but can't decide if weight by my sides or over my shoulders is better for balance!

Dumbbells to start with I think.

Stonehenge
 
Where the banshees live and they do live well

I never have problems with a barbell

-

Cheers chaps - i may have a play around next week with an empty bar after doing some heavy lunge work as well.

Back Thickness/Biceps

Makeshift Tbar Row

60kgx12
65kgx10
60kgx12

Wide Grip Cable Row

77kgx10
66kgx12
66kgx10

Barbell Row

70kgx12
70kgx12 - last 3 with some hip drive
65kgx10

Seated Alternate DB Curls

20kgx10
15kgx12

DB Preacher

15kgx10
12.5kgx10

Standing Ez Bar Curl

35kgx8
25kgx12

Lovely session. T-bars were improved by using 20's this week instead of 10's so the mass of the bar was closer to be = less lower back issues! Lost a bit of the RoM but still felt good on the lats.

BB rows i was fried on again, by the last set i couldn't get the bar up without driving from the hips a bit, absolutely toasted

Chest/Triceps

Flat BB Bench

100kgx8*
90kgx8*
85kgx8

*Fcuking useless sh1t cúnt tosspot useless waste of oxygen excuse for a spotter, despite being asked to help with lift off and MOVE HIS HANDS AWAY FROM THE BAR, decided to just gawp whilst i lifted the bar myself and subsequently lost all the tension in my upper back and lats, and help with every fcuking rep, raging doesn't do my mood justice

Decline DB

35kgx8
35kgx7
30kgx10

Cable Crossovers

15kgx12
12.5kgx12
10kgx15

Smith Floor Press

60kgx10
50kgx10
40kgx10
40kgx10

Dips

BWx6+2 negatives
BWx5+3 negatives

FST-7 Pushdowns

31kgx10x4, 28kgx10x2, 24kgx10x1

Other than the pussball of a spotter it was a reasonably good session. If i'm being fair i think i would've got about 6 at 100 alone as my tri's felt they were taking a hammering through the first reps. Maybe it was that, maybe it was the mental barrier of going up to two plates a side, maybe it was both. Either way it was frustrating to not hit 8 reps unassisted, but equally i can't expect to get 2.5kg on my bench every week.

I'll chalk it up as a poor set, but hopefully next week i can get a decent spotter, just a shame they're so bloody hit and miss at FF!

That's why I NEVER have a spotter. I just live in the power rack. Especially now I train at JJB

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

I'd love nothing more than to do that, but FF doesn't have one.

It's a shame because there are a fair few decent trainers who know how to spot or are receptive to how you want to be spotted, but you ask a random and it's a minefield.

Sooner i start my MSc the better, i've already located the gym i'll be using there and it looks tidy

TBH, I'd also be fcuking lost without a rack

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Thankfully i can improvise with other kit for most things at the moment. The one thing i really miss it for though is pin pressing - as good as floor pressing is, i still far prefer working from the pins every time.

Glutes/Hamstrings/Calves

Sumo Deadlifts

100kgx5
110kgx5
110kgx5
110kgx5

Seated Hamstring Curls

85kgx12
80kgx12

Glute-Ham Raises

BWx15
BWx12
BWx12

Good Mornings

50kgx8
55kgx8
55kgx8

Seated Calf Raise

50kgx10x7 - Was going for 10 sets but my ankle got uncomfortably tight on the 6th & 7th set.

Some core stuff and a few stretches to finish.

Good session, sumo's felt smooth once i got into them. Had to cut the GM's short rep wise as my back was starting to jip a bit, but no major issues.

Hams were quivering all the way home when i got slowed up in traffic, tommorow could be fun

How do you do your GMs? Do you have machine that holds you in place or do you improvise?

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Don't think i've ever seen a GM machine in my life! LOL

I use a barbell and push my hips back as far as i can and then use back flexion (i.e leaning forward) to get to around parallel to the floor, as long as i'm not losing the arch in my back.

Gets a reasonable stretch on the hams if they're not already dead - nice exercise for hip-based ham work rather than from the knee.

It's not a machine as such, kind of like one of those hyperextension benches but lays horizontal with a thigh pad to bend over and it hooks your feet in at the back.

I use to use the lat pull down bench to anchor myself in.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Ah i never thought of that. Hyperextension benches seem to be the rarest bit of gym kit in the world though! Have had to improvise if i'm doing hypers in so many ways depending on whats available.

You driving at the moment? Pop down to Hercules for a session, most pressing stuff i am good at so if you fancey the one off session every now and again to push you in the right direction it can be done.

Could do mate, it's not like i've got a lot on at the moment! I'll see what i can do. You still with your training partner who had a journal on UK-M? Seems he's dissappeared into the abyss since his prep finished.

Ak_88


Could do mate, it's not like i've got a lot on at the moment! I'll see what i can do. You still with your training partner who had a journal on UK-M? Seems he's dissappeared into the abyss since his prep finished.

I was training with him up till recently, he jumped on the gear and its just not for him , made him think alot about his future physique/bbing wise. Hes back a uni in london now anyway, still training just focusing on a few other aspects of his life now instead.

Back Width/Shoulders

Seated Row

70kgx12
70kgx12
63kgx12

Underhand Pulldowns

63kgx12
66kgx12
63kgx12

Chins

BWx7
BWx5
BWx5

Barbell Push-Press

50kgx8
50kgx8
50kgx7 - missed the first attempt at 7 coming off my clavicles so left it there.

DB Laterals

10kgx12
10kgx12
7.5kgx20

Face Pull

31kgx15
31kgx15

Pretty good today - change up in the order of back stuff gave a different feeling pump to the usual. Underhand PD's gave a different feeling too compared to standard PD's - they didn't feel majorly bicep dominant, though i wasn't sure whether to reduce the ROM to keep my elbows locked in place or not, so i just went for the full movement

Push-press rather than strict reps too since i find myself leaning waaaaay too far back with standing work, felt good eitherway.

Tommorow off, friday for quads and calves, then a much needed weekend off!

Tidy little session.

Legs on a Fri!!! I had to switch them from there many years ago as I found myself taking too many fridays off LOL

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

LOL, i don't blame you. But given the choice between doing legs on a friday or having to train over the weekend, i know which i'm going to choose!

Quads/Calves

Staggered Leg Press

Per leg as master/slave

150kgx12
150kgx12
140kgx12
130kgx12

Single Leg Extensions

25kgx12
25kgx12
25kgx12

Walking Lunges

22.5kgx24
22.5kgx24

Leg Press Calf Raise

130kgx10x10 - 30 seconds rest between sets.

Core work and some stretching to finish.

Ugh

Staggered leg press left me blowing out my **** and by the last 8 paces of the lunges there were many a swear word being said in my head.

Weekend of rest now, much needed!

Back Thickness/Biceps

Makeshift Tbar Row

70kgx12
65kgx12
60kgx10

Wide Grip Cable Row

73kgx12
70kgx12
63kgx12

Barbell Row

75kgx12
70kgx10
65kgx10

DB Preacher

17.5kgx10
15kgx10

Seated Alternate DB Curls

15kgx10
15kgx10

Standing Ez Bar Curl

30kgx10
25kgx12

Dead

Tbar's were good today, left me huffing and puffing, and by the time i got to BB rows my back didn't want to know! Cream crackered.

Calves are still sore from fridays session, standing up is becoming a nightmare as i have to brace myself or walk around on the balls of my feet! The raised heel in my ironworks was a godsend for todays session

You wear high heels!!!! Pansy boy!

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

LOL, i prefer the term tactical footwear

Some good consistency as per
How do you do your makeshift T-bar rows out of interest?

I've bought one of those 'V' shaped handles and wrap it around the top of a barbell in my living room and load up one end.

What I want to know is, are yours also done in someones living room?

Journal

Pmsl, you're doing them the same as me except i don't do them in a living room!

Chest/Triceps

Flat BB Bench

100kgx8*
90kgx8
85kgx8

*BOOOOOOOOOM

Decline DB

37.5kgx8
32.5kgx8
32.5kgx10

Cable Crossovers

15kgx12
12.5kgx12
10kgx15 > dropset 7.5kgx20

Smith Floor Press

65kgx9+1
55kgx9
50kgx9
40kgx10

Dips

BWx6+2 negatives
BWx5+3 negatives

FST-7 Pushdowns

31kgx10x4, 28kgx10x2, 24kgx10x1

Hurrah

Benching was top notch today, an old school mate whos good with his training was in today and gave me the spot i was dying for last week, help off the bench to keep myself tight, no arms near the bar until the last two reps where i slowed down, but didn't stop.

Everything else was good today, kicking on nicely!

Glutes/Hamstrings/Calves

Sumo Deadlifts

115kgx5
115kgx5
115kgx5

Good Mornings

60kgx8
55kgx8
60kgx8

Seated Hamstring Curls

75kgx15
70kgx10

Glute-Ham Raises

BWx12
BWx12

Seated Calf Raise

50kgx10x10 - 30s between sets

Bit of core work and stretches to finish.

Smooth session today, sumos were nice and straightforward - moved GM's forward to prioritise the lower back stuff a bit.

Having started stretching my hams, hip adductors and medial glutes out PWO each session, the back problems seem to have eased up quite a bit. Stiff in the mornings but barely noticeable when i've been up for 10 minutes.

*May* think about throwing in RDL's in for high reps in the future, but other than that i'm still keeping squats off the menu until at least new year, let everything around my hips get settled without blowing something new out again.

Good news on the stretching. I'm much the same. always a bit delicate first thing, but even on bad days it always seems good once I start training and getting into it all

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Yup - once i'm warm and good to go it's generally forgotten about, but first thing in the morning or getting up for a piss at night is a hobble to the bathroom! Just need to be sensible and let it heal up properly, then not blow it out again!

Back Width/Shoulders

Seated Row

73kgx12
70kgx12
66kgx12

Underhand Pulldowns

70kgx12
70kgx12
63kgx12

Chins

BWx6
BWx6
BWx6

Barbell Push-Press

55kgx8
50kgx7 - Missed 8, didn't drive it through properly so it slowed down too much just about my head to carry it through

45kgx8

DB Laterals

12.5kgx10
10kgx12
8kgx20

Face Pull/Rear Fly

31kgx12/8kgx12
31kgx12/8kgx12

Nice session to finish the week on, back work was fairly strong - underhand PD's felt a bit laboured so same weight next week with tighter form. Not much else to report

Nice sessions. Good pb on the bench

Stonehenge
 
Where the banshees live and they do live well

Cheers Iain - i've earmarked 140 for 1 next year, but i've been told it could be achievable this year! We'll have to see

I missed that PB. They're always good, especially so on bench tho

If you can do 100 for 8 then 140 for 1 isn't far off. The catch will be adapting the power for singles compared to doing reps tho. You couldn't step up and do it tomorrow but some steady lower rep work and some familiarity with laying that explosive lift down and you should soon be there. Easy done for next year, doable this year of you change tact on training a tad.

Limits, like fear, are often just an illusion: MJ 12/9/09
My journal

Hmm, it is tempting.

What i've found as my bench as come on beyond about 95kg is that it is definately more tricep dominant, not a problem because i enjoy benching and when fannying about trying to feel the movement, it just ends up with my progress going backwards.

Agree with the lower rep stuff though - when i've done singles in the past, coming through the sticky point through the lockout takes an age, doing 115 back around April i must've spent a good few seconds pushing through maybe 4 inches of the lift!

What do you think the best way to play it is if i want to hit 140 this year?