AK's Journal

What does one do when banned.... I'd go stir crazy . Welcome back, now behave yourself before I have to personally come round and give you a wedgey!!!
 
I've never quite got this 2 seperate back sessions thing, width and thickness. It all gets worked the same I thought, you build a back and it will be thick and wide, that's how it goes..... IMHO. So yeah, one session says me.

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

I hear ya on the back width thing... but it's a good way of getting 2 upper back sessions in. I personally find things like pulldowns etc to be easy reallya nd no probs fitting them in as extra work.

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I tend to find that things like pulldowns and chins aren't too difficult compared to rowing stuff, which leaves me blowing out my arse half the time!

Will see how i feel about it when my next training week comes around!

Journal

200kg DL

140kg Squat

Chest/Triceps

Flat BB Bench

105kgx5+1
95kgx6+1
90kgx6+1

Decline DB

35kgx8
30kgx10
30kgx8

Cable Crossovers

15kgx12
15kgx9
12.5kgx12

Smith Floor Press

75kgx5+1.5 - missed the lockout pin for #6
65kgx6
55kgx8

Pushdowns/Overhead Extension Superset

38.5kgx12/31.5kgx5 > 28kgx5
31.5kgx10/24.5kgx10

Pretty productive session today. I went through the flat work feeling pretty pleased with my technique in comparison to the last few weeks, reps were very controlled coming off the chest although the sticky point was far more pronounced than previous weeks. It only occured to me when i was doing my floor pressing that i'd changed my grip width!

Although it wasn't a massive change (i've been using my middle finger on the second ring of an Oly bar, but went for my index finger on it today without realising) it did seem to offset the massive stress on my delts & tri's that i've been feeling recently. The other issue of note was the sticky point, with my normal grip i wouldn't really hit it, but with the assisted reps today it stopped dead in it's tracks.

Either way i'm happy with the weight increase - i'll stick at 105 next time to try for 6 unassisted before moving up again. Everything else was pretty good today, first set of pushdowns felt quite tough on my elbows though, guessing it's just the upping of the weight.

Journal

200kg DL

140kg Squat

Glutes/Hamstrings/Calves

Deadlifts

130kgx5
130kgx5
130kgx5

Glute-Ham Raises

BWx15
BWx15
BWx12

Good Mornings

50kgx10
50kgx10
50kgx10

Seated Calf Raise/Donkey Calf Raise Superset

50kgx50/BW+25kgx50

Core work and stretching to finish off.

Back hasn't been playing ball the last few days - i think part of it is down to slacking off of cardio (last time i did some was tues/weds i think) or core work and things around my hips have tightened up. Eitherway i played it safe this week with everything; Deads form i think was better but i need to video it really to make sure my hips are staying put as long as possible.

Will make a concious effort to get everything done over the next 10 days to make sure i'm more supple for the next DL session i have.

Journal

200kg DL

140kg Squat

Must be something in the winter air cos my backs feeling a tad off this last couple of days. Been a while since I had a back MOT tho so I might get hold of my Osteo.

Solid couple of sessions tho, mate.

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

Cheers mate! It feels better today but still not 100%, hopefully it'll iron itself over in the coming days.

Hamstrings on the other hand, fcuked, absolutely dead to the world today, glad i was sat down for most of it

Journal

200kg DL

140kg Squat

I'm sitting here with ice on mine as I type... it's like we're twins seperated at birth

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

LOL, i don't blame you. Mine were still bloody sore this morning, don't even get me started on how my calves feel!

Shoulders/Tri's

Barbell Push-Press

65kgx5 - missed the 6th, balance was well off.
60kgx6
50kgx8

DB Laterals/Cable Laterals Superset

12.5kgx12/7.5kgx8
10kgx12/5kgx12
8kgx12/5kgx8

CGBP

70kgx8
60kgx8

Face Pull/Rear Fly

24.5kgx15/9kgx12
24.5kgx12/9kgx12

Stretching to finish.

Change of tact for a while at least, was getting bored of twice-weekly back training, so will be changing things up a bit to hopefully get a bit more meat on my shoulders and get my bench up some more, so the tricep work was just a filler since i blasted them on Friday.

Push pressing work was good today, made a concious effort to contract my glutes and quads hard as i drove up and it gave a really stable base to lock out from. Happy enough with the increase on last week's efforts. If i can to 70kg by new year for at least 8 i'll be a very happy bunny.

CGBP form needs work i think - the first set was about 2x fist width apart, with my palms either side of the beginning of the knurling next to the gap with none on it, then the second set was a fist width's apart gripping the non-knurled part of the bar. Both sets i brought the bar down to my upper abs/ lower sternum (so lower than i'd normally bench to on my torso) but it still felt quite a heavy contraction in my pecs. My ideal form here is obviously to minimise the chest and cain my tri's as much as possible! Will sort this out in time for the next session.

Journal

200kg DL

140kg Squat

Good work.

I find with CG work not to go too close, about shoulder width (so roughly where the knurling starts, not gripping any of the smooth part). I Have also found of late not going too deep either, I stop a good few inches off touching.

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

Hiya mate, as you posted in my journal I felt obliged to post in yours. . . nah seriously looks like you are doing really well in here mate fair play to you

Cardifflad


Hiya mate, as you posted in my journal I felt obliged to post in yours. . . nah seriously looks like you are doing really well in here mate fair play to you

Cheers mate, much appreciated

dirtyvest


Good work.

I find with CG work not to go too close, about shoulder width (so roughly where the knurling starts, not gripping any of the smooth part). I Have also found of late not going too deep either, I stop a good few inches off touching.

Yeah i found that on the second set there was a sense of my wrists not enjoying it as much as with a wider grip. Interesting what you say about the depth though, makes perfect sense. If i just had a bloody power cage to lift in i'd just do lockouts twice a week at different loads! Perhaps i should find out what captain Kenders thinks too.

Journal

200kg DL

140kg Squat

It's just once I get lower than those few inches off, it's all rotation in the shoulder no further triceps stretching..... lockouts are great for triceps.

What about floor presses?

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

Already doing em on bench day! The plan as it stands is to do my normal bench work plus smith floor presses on that day, then CGBP and Dips on shoulder day to give a little extra attention to them away from being cained by the chest work.

Journal

200kg DL

140kg Squat

Quads/Calves

Back Squat

100kgx5
110kgx5
110kgx5
110kgx5

Leg Press

150kgx12

Leg Extensions

30kgx12
35kgx12

Barbell Lunges

50kgx12
60kgx10

Leg Press Calf Raise/Donkey Raise Superset

140kgx50/BW+25kgx45

Weight planks s/s with DB pullins and stretching to finish.

I won't lie, the above wasn't anywhere near the intensity i like but i've been feeling bloated/gassy/horrible all day and i just felt rough throughout.

BUT on the brightside, back squats Had a thorough warm-up beforehand and kept it at 5's to find out where i'm at weight wise and so form wouldn't falter too much. My back feels ready for these having done them, no pain at the bottom like i had previously when i was gauging how ready i was to go back to Back squats.

Hitting depth with my usual stance (around or just wider than shoulder width i think) was no issue at all, and i took my time coming up rather than blasting upwards and risking GM'ing the weight up, squeezing my glutes and driving my knees out when things slowed down.

Leg press is off the menu for now too, presumably from the pumps i got from the squats i could feel the tension and strain on the area of my lower back thats been troublesome with staggered and normal reps. I'm in need of a new-look session so i may do Backs/Extensions/Lunges or Backs/Fronts/Lunges, unsure yet.

Hopefully i can wake up in one piece and keep up the squattage

Journal

200kg DL

140kg Squat

Great stuff, mate, I find that some Leg Press machines bother my lower back, I'm more than happy just squatting and then going leary on extensions.

Glad the back seems to be holding out tho

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

I think part of it comes from having pretty long legs so to get any decent quad stress i have to go deep, which in most cases risks the hips coming off the seat. Alas i'm pretty sure i've made the most progress on my quads (around 2" or so i think) doing 15's for Backs or Hacks and leg extensions, so we'll see how things go.

I'm foreseeing the next few squat sessions though as being around 100 to 110 for 10's and really getting my form sorted. Before my knees warmed up today they were a bit iffy (probably cold) but i need to really teach myself to sit into the squat rather than pushing my hips out too much. The last thing i want is to pile the weight on and crock myself again. I'm determined not to have a major relapse in 2010 and if that means squatting small numbers for a few months then so be it.

Journal

200kg DL

140kg Squat

Back

Chins

BWx11
BWx7
BWx6

Barbell Row

80kgx10
75kgx10
75kgx10

Underhand Pulldowns

70kgx12
70kgx10
60kgx12

Cable Row

63kgx10
63kgx10
63kgx10

DB Shrug

40kgx10,10 - 30s rest between sets
32.5kgx10,10 - 30s rest between sets

Usual stretches to finish.

New look back session as i'm bored with doing it over 2 workouts, didn't take long at all which was nice. Weights weren't amazing but got a nice thorough pump throughout. May mix and match some new exercises to keep it fresh.

Weight this morning was 219lbs/15st9, slowly creeping up still, blob blob blob

Journal

200kg DL

140kg Squat

I have 1lb on you, altho I was clothed when I just weighed myself
 
Nice session tho fella

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

220lbs? Is it me or have you put a lot of weight on recently?

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Except i'm a fatass DV too LOL.

Yeah admittedly it went on a bit quicker over the first month or two of summer as my food intake stayed the same/increased whilst my activity levels slumped a bit (no walking to town/lectures/gym etc which made up quite a lot) but i've gained around 12lbs since the beginning of July.

I'm not arsed about the fat at the moment because my strength is continually going up. Cutting down is easy for me, but pushing through the negative fat thoughts to add some quality underlying tissue has always been a struggle for me, i'm not planning to stop soon! Though i don't quite think i'll make it to 270lbs like IB

Journal

200kg DL

140kg Squat

Chest/Biceps

Flat BB Bench

105kgx6
100kgx5+1*
90kgx6

Decline DB

37.5kgx7
32.5kgx7
32.5kgx6

Cable Crossovers

17.5kgx10
15kgx10
12.5kgx10

Smith Floor Press

Smith was in use so DB floor press instead. 27.5kgx9/8/7

DB Preacher

20kgx8
15kgx8
12.5kgx8

Incline DB Curl

15kgx10
12.5kgx10
12.5kgx10

Stretching to finish.

Top session today Benching was really smooth, although my hamstring cramped to fcuk on the first set and i didn't quite get set properly which made it a fun PB! The second set was strong and got an awesome spot, not sure how/if the last rep was assisted, but it took a good 10 seconds for it to come up :lol: Feel so much better taking a marginally wider grip and setting up an arch of some sort before lift-off.

Maybe i'm a powerlifter at heart after all

Journal

200kg DL

140kg Squat

Fair play dude. Like you, I can cut quite easily (in terms of getting in 'summer shape') but have grown weiry of constant bulking an dcutting so am now planning of always being within 1 month of good summer leanness.... that's the plan anyway.

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

Thats my 'end goal' per se DV - the cutting mindset is so much simpler for me. I have a poor appetite at the best of times so getting the food down me that i do is quite tedious and not enjoyable at times.

But having wasted best part of a year after my first cut (which was successful) by getting fat and not adding much mass and subsequently cutting right down to the bare bones i decided i needed a longer period of mass gaining to lay down a good few lbs to give some level of improvement when i next cut.

I might continue till new year, till 16st, or beyond that. As long as the poundages keep going up i personally have no issues going on as i am - fuel for purpose right now and i don't want to spin my wheels a second time!

Journal

200kg DL

140kg Squat

Good plan!

Maybe a bench comp next year? :)

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It's quite tempting actually. Obviously i've still got a long way to go in terms of really refining my technique if i wanted to get a proper powerlifters bench, plus i've never done paused benching in my life so that'd be another thing to familiarise myself with!

Depending on whether i decide to drop some fat next year i've still got 140 in my sights, everything else permitting!

Journal

200kg DL

140kg Squat

Glutes/Hamstrings/Calves

Sumo Deadlift

120kgx5
130kgx5
130kgx5

Deadlifts

100kgx5
120kgx5
120kgx5
120kgx5

Glute-Ham Raises

BWx15
BWx15
BWx12

Good Mornings


Seated Calf Raise/Donkey Calf Raise Superset

50kgx50

Core work and stretching to finish off.

Not a great session by any stretch of the imagination, despite a sumo PB. Warmed up with pullthroughs and normal dynamic stuff pre-DL. Put 40kg on the bar, pulled 3 reps, something seized/cramped/spasm'd/twinged bigtime. Felt like something had blown out big time and i was shítting it.

Yet after pulling a few sets of sumo, whatever was previously problematic seemed to have calmed down and loosened up, so my hope is it's nothing major. No 'bad' pumps to speak of during the conventional deads, just some strong lower back pump. Form dipped a tad with the sumo's first but nothing major.

Left out the GM's as a result, although the GHR's pumped up the bad area of my back like nothing else, not fun!

I seem to be picking up more and more niggles now too - my elbow is playing up a bit after heavy pressing work and the lower portion of my left shin is feeling painful whenever i put too much weight on it. Squats last week were not too pleasant.

If it continues into the next training week then i'll contemplate a deloading week as i've not had any time off from heavy training since around Easter i think.

Journal

200kg DL

140kg Squat

Sounded like a fun session. Focus on the good, and a PB is always good no matter what else follows..... and you walked out rather than needing to be carried, to me that's always a good sign with my back LOL

Hope it's nothing tho, fella, maybe get a little Ibuprofen in just to minimise any potential inflammation

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

TBF i think it was just something tweaking briefly - previously after i'd train my back would stiffen up like a bastard a few hours afterwards. I can still touch my toes without any pain so i'm guessing it was a one-off!

Not looking forward to sunday though, got a feeling my back is going to swell up like a balloon squatting for 10's LOL.

Journal

200kg DL

140kg Squat

Shoulders/Tri's

Barbell Push-Press

65kgx7 - 8th missed, came off the chest alright but balance went funny, had to dump halfway through lockout

60kgx7
55kgx7 - Failed to get it off the chest properly on 8

Seated DB Press

20kgx10
20kgx8

DB Laterals/Cable Laterals Superset

10kgx12/7.5kgx10
10kgx10/5kgx10
8kgx12/2.5kgx10

Smith Helmet Press

50kgx10
55kgx7
45kg8

Pushdown/Overhead Extension Superset

35kgx12/24.5kgx10
31.5kgx12/24.5kgx10

Face Pull/Rear Fly

24.5kgx15/9kgx12
24.5kgx15/9kgx12

Stretching to finish.

Good solid session today, standing overhead work is coming along nicely albeit a bit wobbly towards the end of the set 70kg for reps by new year is looking very attainable too at this rate.

Couldn't really get to grips with the CGBP today so gave helmet pressing a go instead for some functional overhead lockout work, battered my triceps a treat so will be doing these more often

Had a chat with Mick yesterday too and the diet will be tweaked a bit to try and iron out the fat issues i'm currently feeling. Less carbs, more protein & fats to come next week.

Journal

200kg DL

140kg Squat

Just watched your DL vid mate, looked piss easy!

My Journal

Cheers J! It's just a shame that's been the pinnacle of my deadlifting and that was some 18 months ago. One day when my back's not glass i may return to such glory

Journal

200kg DL

140kg Squat

Sure you will mate, how did you injure your back?

My Journal

There wasn't one particular incident that blew it out, but i think 2+ years of poor form deads/squats and muscle imbalances with my hams/glutes vs quads were to blame, as well as a weak core.

I'm still recovering, but having put deads and squats back in my routine i'm hoping to have an injury free 2010!

Journal

200kg DL

140kg Squat

Hope you do bud, I've had my fair share of shoulder problems so I know how frustrating it can be.

My Journal

Quads/Calves

Back Squat

100kgx10
100kgx10
90kgx15

FST-7 Leg Extensions

45kgx10x7

DB Lunges

20kgx16
20kgx16

Seated Raise/Donkey Raise Superset

50kgx50/25kgx50

Core work and stretching to finish.

Good session Squats felt solid and couldn't resist a 15 repper to finish No back issues or pumps with the squats yet felt slightly tender with the lunges strangely enough, not really sure why!

Will probably use the above for my quads session now, really enjoyed it. Up to 15's for all the squats though i'm thinking, much easier to maintain a good arch and form throughout. Hoping for very little immobility and stifness in my back tommorow too

Journal

200kg DL

140kg Squat

Solid stuff pal!

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Cheers matey!

I still need to iron out a few things. On reflection i think my chest is caving over a bit too much when i drop into the hole to hit depth and i need to sit back into the squat a bit more.

Any tips on how to fix it? My stance is just outside shoulder-width as it is so i'm not sure how wide i need to go!

Journal

200kg DL

140kg Squat

you do know you're benching more than you're squatting butt nugget......
 
whats the excuse and don't say its higher reps on squats than bench

Slight difference between 15 rep squats and 6 rep bench dingbat

Name of the game is form, form, form for squats. Can't go through another relapse. Still need to perfect my stance so i don't cave in and lose my arch at the bottom but 15's should allow me to maintain that without putting too much stress on my glass back.

Journal

200kg DL

140kg Squat