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RE: Scottish Training Diary - Feb. 15 2006 20:05:36
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Scottish
Posts: 846
Joined: Mar. 2 2005
From: Fife, Scotland
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Feeling pretty sore today and have quite poor flexibility in my shoulders but on with the show.
Inc DB Press
30kg DBs * 6
35kg DBs * 5
37.5kg DBs * 3
35kg DBs * 4
Deadlift
Stuck at 100kgs since i havent deadlifted in almost 2 weeks.
100kgs 4*4
French Press
20kg * 10
30kg * 10
34kg * 6
38kg * 6
40kg * 3
30kg * 4
Dont know the bar weight so all of these are just the weight of the plates
CG Bench
Just one set to polish off triceps
60kg * 8
DB Curl
10kg * 7/side
16kg * 7/side
20kg * 7/side
Shoulders hurt a wee bit here so stopped.
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RE: Scottish Training Diary - Feb. 16 2006 15:28:59
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biff
Posts: 36
Joined: Jan. 12 2006
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hay scottish
your training is going well havent managed to get a progress journal of my own yet as when i cliick on the new post  button it dosney do anything
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RE: Scottish Training Diary - Feb. 19 2006 15:52:21
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Scottish
Posts: 846
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Today was a wee catch up day, biceps were poor last session so back for a tickover today with grip too.
Bent Over Laterals
6kg DBs * 10
8kg DBs * 10
Hammer Curl
16kg DBs * 8/side
20kg DBs * 8/side
Machine Curl
50kg * 10
60kg * 10
65kg * 8
DB Holds
35kg DBs 20 seconds
45kg DBs (thicker handles) 20seconds * 2
Grippers
Captains Of Crush Trainer * 8reps/hand
Captains Of Crush #1 * 4reps/hand (gripper closed as much as poss, was only afew mm from fully closing)
Captains Of Crush Trainer * 4reps/hand (forearms pumped!)
Wrist Roller
2.5kg
5kg
only 2.5kgs diff in weight but a mile harder!
Forearm Curl (standing, behind back)
20kg * 15
40kg * 15
60kg * 8
Weighted Crunches
15kg * 20
20kg * 20
25kg * 10
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RE: Scottish Training Diary - Feb. 19 2006 16:03:48
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Little A
Posts: 3489
Joined: Jul. 20 2004
From: England
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quote:
ORIGINAL: Scottish
Front Squats are def a keeper and may infact replace conventional squats. I can get deeper (ATG) with fronts and they dont hurt my ankle nearly as much as back squats do!
From the other thread - Yeah you'll get used to it mate, just start off light and no heroics building up.
I would do them as well as Backs (but never on the same night), but if backs aggrevate a previous problem just stick with fronts. I do know of people building massive leg strength/ size and never back sqting in favour of fronts.
Good to see you out of the evil smith as well 
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RE: Scottish Training Diary - Feb. 19 2006 18:01:16
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Scottish
Posts: 846
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Hehe thanks Little A, the smith fronts was only for a session to get form on the right track - i wont be using it again! I struggle to get to depth on back squats but seem to get down fine with fronts. On with the legs!
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RE: Scottish Training Diary - Feb. 20 2006 17:50:57
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Galloot
Posts: 2838
Joined: Jan. 24 2004
From: Wherever I may roam...
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You tried a board under your heels mate - it works well for me.
Me squatting, with a board under my heels :
http://img409.imageshack.us/my.php?image=squat2912050053le.jpg
quote:
ORIGINAL: Scottish
Hehe thanks Little A, the smith fronts was only for a session to get form on the right track - i wont be using it again! I struggle to get to depth on back squats but seem to get down fine with fronts. On with the legs!
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RE: Scottish Training Diary - Feb. 21 2006 10:26:08
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Little A
Posts: 3489
Joined: Jul. 20 2004
From: England
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quote:
ORIGINAL: Galloot
You tried a board under your heels mate - it works well for me.
Probably more important on a front than a back. Good advice and worth the try. 
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RE: Scottish Training Diary - Feb. 21 2006 21:26:17
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Scottish
Posts: 846
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Bench
60kg * 6
72.5kg * 2
82.5kg * 3
82.5kg * 3
82.5kg * 3
82.5kg * 2
82.5kg * 2
80kg * 2
Struggled a wee bit tonight. Looking now i rushed into my 82.5kgs, may experiment with a 6*4 scheme after a de-load week.
DB Row
40kg * 8/arm
45kg * 6/arm
50kg * 6/arm
A fun change from T-Bar
Front Squat
30kg * 8
40kg * 8
45kg * 8
50kg * 8
As yet no pains in wrist so im guna keep wiggling it around and keep the blood moving to try and stop any stiffness in the morning. Depth was ace, got all the way down without any ankle bother - 60kgs next week hopefully.
Ham Curl
10kg * 8
15kg * 8
20kg * 4 
No time for SLDL so a quick whirl on these. Not my favourite i must say - SLDL followed by 20reps of ham curl might be an idea to toy with in the future.
Seated Calf Raise
45kg * 10
55kg * 10
65kg * 10
easy peasy - had to cut these short for gym closing
< Message edited by Scottish -- Feb. 21 2006 21:27:16 >
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RE: Scottish Training Diary - Feb. 21 2006 21:30:50
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Scottish
Posts: 846
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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quote:
ORIGINAL: Galloot
You tried a board under your heels mate - it works well for me.
Me squatting, with a board under my heels :
http://img409.imageshack.us/my.php?image=squat2912050053le.jpg
quote:
ORIGINAL: Scottish
Hehe thanks Little A, the smith fronts was only for a session to get form on the right track - i wont be using it again! I struggle to get to depth on back squats but seem to get down fine with fronts. On with the legs!
quote:
ORIGINAL: Little A
quote:
ORIGINAL: Galloot
You tried a board under your heels mate - it works well for me.
Probably more important on a front than a back. Good advice and worth the try.
You guys have lost me. Galloot i know your saying block 'o wood for back squats has helped you (the depth in that pic is to be congratulated btw) but Little A, are you saying that itd help more on a front squat to have the wood at the heels than a back squat? Im confused 
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RE: Scottish Training Diary - Feb. 22 2006 3:20:53
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Little A
Posts: 3489
Joined: Jul. 20 2004
From: England
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quote:
ORIGINAL: Scottish
You guys have lost me. Galloot i know your saying block 'o wood for back squats has helped you (the depth in that pic is to be congratulated btw) but Little A, are you saying that itd help more on a front squat to have the wood at the heels than a back squat? Im confused
Yep. Because of the more upright back position needed to front sqt (safely) most people need to have an elevated heel to provide the stability required to do this. Galloot uses a piece of wood to good effect (but remember Galloot is a self confessed buffoon ). Many people use OL shoes which all come with a built up heel. Every OLer in the world wears built up heels. The shoe isnt as important as the ankle elevetion.
All the debates about back angles and sqt's go out of the window with front sqts. there is only one way to do them right.
Probably just confused you more dude
EDIT - was at work last night and no access to pictures. Check out this one.
Back is bolt upright & tight. No weight supported by elbows or wrists. Weight/ force being transfered through heels (raised). I know this is a sqt clean, but the bottom position is pretty much the same, and you wont get better than the one above. Strive for those positions and you wont come to much harm . (No, it aint me  )
< Message edited by Little A -- Feb. 22 2006 18:22:24 >
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RE: Scottish Training Diary - Feb. 22 2006 20:28:33
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Scottish
Posts: 846
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Right i get you now, what your saying is that ankle elevation (be it block o' wood or a pair of OL shoes) will force me into a better position at the bottom - bolt upright and aid stibility. 
If indeed i were to go for a pair of OL shoes where is best to get them? Also might they aid my back squat ankle issues?
Zero wrist pain today btw *dances* Im really enjoying fronts now!
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RE: Scottish Training Diary - Feb. 22 2006 22:33:47
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Little A
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From: England
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I got my last pair for £70 straight off the addidas website. Bit pricey but with you a long time. You can get cheaper ones out there, it's just that I've always had addidas and like sticling with what works for me. Have a look or ask in power and strength. It has come up before. I think the polish shoes go for about £30 and are excellent value.
& yes, if you're sqting shoulder width, they will help your backs
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RE: Scottish Training Diary - Feb. 24 2006 11:27:24
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Scottish
Posts: 846
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Superb, ill look in to it now
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RE: Scottish Training Diary - Feb. 24 2006 19:48:18
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Scottish
Posts: 846
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Inc DB Press
25kg DBs * 6
30kg DBs * 6
35kg DBs * 4
37.5kg DBs * 3 bleh
Leg Press
A warmup really for deadlift to get blood pumping in the old pins. Nothing hard, just swift reps
100kg or so * 10
125kg * 10
Enjoyed these tonight, they may make a reappearing act in Sundays workout.
Deadlift
100kg * 6
110kg * 6
120kg * 1
130kg * 1
140kg * 1 PB 3plates, 300lbs+ WOHOOOOOOOO!
YAS, well chuffed with this! Now to double it
French Press
30kg * 8
34kg * 6
40kg * 4
30kg * 6
Rubbish, used a low sitting bench as none of the others were available
Preacher Curl
10kg DB * 10/arm
12kg DB * 8/arm
14kg DB * 6/arm
Biceps full of blood and pumped!
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RE: Scottish Training Diary - Feb. 25 2006 15:07:40
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Galloot
Posts: 2838
Joined: Jan. 24 2004
From: Wherever I may roam...
Status: offline
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My big problem, for many years, was that I leaned over too much in the Squat and stressed my low back. This was partly caused by trying to stop half way down - parralel - and partly caused by trying to Squat with my feet flat on the floor. I must lack flexibility somewhere because the only way I can get low with heels flat is by leaning over, and from the widespread use of elevated heels I guess this is common. The end result was that my low back gave out while my quads were still fresh, so my quads never grew. Some months ago, just before Christmas, LittleA suggested raised heels so I found a board about a half inch thick, took all the weight off the bar and learned how to Squat all over again. At Christmas I was using 100kg...now I'm using 185kg which is the most I've ever Squatted in my life. But most of all, my back is now completely straight throughout the movement and my legs are doing the work - and growing !
It's well worth experimenting with. Just take the plates off and get the movement right, back straight, head up, ass low, all the way to the bottom. It's a totally natural movement and quickly comes together. And contrary to popular myth, it doesn't bother your knees at all - I've had my left kneecap detached in a cycling accident, so I would know.
Persevere with it mate, and your legs will love you for it !
Good luck mate
And well done on the Deadlifts !
quote:
ORIGINAL: Scottish
Right i get you now, what your saying is that ankle elevation (be it block o' wood or a pair of OL shoes) will force me into a better position at the bottom - bolt upright and aid stibility.
If indeed i were to go for a pair of OL shoes where is best to get them? Also might they aid my back squat ankle issues?
Zero wrist pain today btw *dances* Im really enjoying fronts now!
< Message edited by Galloot -- Feb. 25 2006 15:08:03 >
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RE: Scottish Training Diary - Feb. 27 2006 0:33:23
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Scottish
Posts: 846
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Quickie today
Military Press
40kg * 6
42.5kg * 6
42.5kg * 6
I remember why i dont like these now
DB OHP (seated)
25kg DBs * 5 (fail)
Weak as a kitten after lack of shoulder work.
45deg Leg Press
120kg+sled * 10
140kg+sled * 10
160kg+sled * 8
T-Bar Row
40kg * 10
60kg * 8
60kg * 8
Concentrating on good form rather than weight.
Low Cable Row
80kg * 10
90kg * 8
Dips
1 BW haha, right over to machine dip
Machine Dip
55kg * 10
65kg * 10
Hypers
8
Whirlwind session this afternoon, timing went all to pot today with car washing and Sunday tasks so nothing worked out as planned - back was a wee bit tender still so no squats/fronts today. Leg Press was fun though, i think they would be better if i went with a high rep leg extension first - still not as good as squatting. Triceps still aching from French Press so dips suffered big time.
Ah well, take the good with the bad and crack on. Tues will be a bit of a mash up again - training partners off somewhere.
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RE: Scottish Training Diary - Feb. 27 2006 0:40:57
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Scottish
Posts: 846
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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quote:
ORIGINAL: Galloot
My big problem, for many years, was that I leaned over too much in the Squat and stressed my low back. This was partly caused by trying to stop half way down - parralel - and partly caused by trying to Squat with my feet flat on the floor. I must lack flexibility somewhere because the only way I can get low with heels flat is by leaning over, and from the widespread use of elevated heels I guess this is common. The end result was that my low back gave out while my quads were still fresh, so my quads never grew. Some months ago, just before Christmas, LittleA suggested raised heels so I found a board about a half inch thick, took all the weight off the bar and learned how to Squat all over again. At Christmas I was using 100kg...now I'm using 185kg which is the most I've ever Squatted in my life. But most of all, my back is now completely straight throughout the movement and my legs are doing the work - and growing !
It's well worth experimenting with. Just take the plates off and get the movement right, back straight, head up, ass low, all the way to the bottom. It's a totally natural movement and quickly comes together. And contrary to popular myth, it doesn't bother your knees at all - I've had my left kneecap detached in a cycling accident, so I would know.
Persevere with it mate, and your legs will love you for it !
Good luck mate
And well done on the Deadlifts !
The deadlift has given me a big boost now, a double is defo on the cards in the next few sessions! Inflexibility is a big part of my squatting, my right ankle bothers me - i broke it a few years back. Ill look for a wee wedge of wood to squat on, failing that itl be a pair of OL/PL shoes for me
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RE: Scottish Training Diary - Feb. 28 2006 21:11:53
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Scottish
Posts: 846
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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Rear Delt Laterals
12kg DBs * 10
14kg DBs * 10
16kg DBs * 10
18kg DBs * 8
Rear Delt Shrug
18kg DBs * 10
25kg DBs * 10
35kg DBs * 10 - these were no problem PB infact due to never having used so much weight hehe loads more to come here.
Shrug
100kg * 10
140kg * 10
180kg * 8
180kg * 10
200kg * 8
Hypers
8 to finish - back was pumped
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RE: Scottish Training Diary - Feb. 28 2006 21:15:07
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T0NY
Posts: 7161
Joined: Feb. 8 2005
From: Bonny Scotland
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quote:
At this time of year im looking to increase the big three and get strong so its out with the isolation and up with the compounds *CHEERS*
just been reading your journal mate. you state the above at the start of your journal yet your routine seems to be peppered with isolation exercises. not a criticism mate just an observation.
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RE: Scottish Training Diary - Feb. 28 2006 21:26:07
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Scottish
Posts: 846
Joined: Mar. 2 2005
From: Fife, Scotland
Status: offline
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quote:
ORIGINAL: tony1blue
quote:
At this time of year im looking to increase the big three and get strong so its out with the isolation and up with the compounds *CHEERS*
just been reading your journal mate. you state the above at the start of your journal yet your routine seems to be peppered with isolation exercises. not a criticism mate just an observation.
I hear you tony, there have been one or two isolations in recent stuff like the rear delt bits and the odd preacher curl  but the basics are still there - bench, deads and from recently front squats. The workouts i do like todays, are when my training partners not able to come along so its just a wee fun session.
Hows your training going? Iv just had a look through your journal after you posted - interesting stuff!
< Message edited by Scottish -- Feb. 28 2006 21:29:31 >
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