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RE: no more poncing around - grrrrr! - Feb. 21 2006 0:53:58
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daKensta
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another conclusion.... 
I'm not happy with the safety aspect of squatting outside the rack with anything approaching 3RM, so no heavy ATTG squatting until I get a proper cage 
mon 20th feb
squats to parallel: 5x50, 3x70, 3x90, 3x100, 3x105, 3x110, 2x115
front squats: 55kg x10
back squat: 55kg x5, x4
GHRs  : 3x5
parallel squats not bad at all, I'll be beating my 130 1RM PB in no time
front squats better, felt more stable and smooth. still murder on the wrists, but I'm getting there...
pretty knackered by the time I got to back squat, not very good my darling, not very good at all....
GHRs good, will try them straight off the floor next week
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - grrrrr! - Feb. 21 2006 8:32:36
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Fazc
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I thought you were going to be Squatting and Benching yesterday?
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RE: no more poncing around - grrrrr! - Feb. 21 2006 8:55:14
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daKensta
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quote:
ORIGINAL: Fazc
I thought you were going to be Squatting and Benching yesterday?
you said
What do you think you could change, to make this routine more hardcore (and productive)?
I said
quote:
umm, let's see...
MON: squat, bench
TUES: rest
WED: dead, OHP
THURS: rest
FRI: squat, bench?
I didn't say I would DO that 
my shoulder is in such a state at the moment that makes benching more than once a week inadvisable. and my lower back is not much better. if I can manage to bench, sqaut and dead once a week for a good few weeks, then I'll think about upping the ante.
as it is, I'm happy enough doing what I'm doing for the moment, don't send me bum vibes maaaaaan 
at least I did GHRs
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - grrrrr! - Feb. 22 2006 1:53:59
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daKensta
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tues 21st feb
seated DB press: 25kg 3x5, 20kg x8
1 leg static calf raise: 125kg 3x60s
push press: 50kg x10, x9
side/front raises: 8kg 3x10/3x5
damn, shoulder press is down a bit  I used 2 10s and 2 2.5s on the dbs rather than the usual 4 5s and 2 2.5s, which seemed to put my form out a bit. never mind...
calf raise good, though my legs were shaking like jelly by the end of the last set 
I do declare, push press is one hell of a good abs exercise, leaves them feeling nice and taut.
whoah! 8kg lateral raises!? Ronnie had better look out!
bit of a poo session, I blame the dumbbells 
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - grrrrr! - Feb. 23 2006 1:07:36
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daKensta
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wed 22nd feb
cardio: 30 mins trolley pushing at Sainsbury's
phew, I'm knackered!
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RE: no more poncing around - grrrrr! - Feb. 24 2006 0:01:13
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daKensta
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thurs 23rd Feb
bot pos bench: 50x3, 60x3, 70x3, 80x2, x1
inc DB bench: 25kg 3x8, 20kg x10
french press: 30kg x12, x10, x9
chest shrugs: 90x3, 70x10, 50x12
yay! all lifts up this week, DB press especially, french press pretty good too.
dodgy shoulder was a bit sore, but I think it was more of a DOMS type pain, those front raises really took it out of my front delts
good session.
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RE: no more poncing around - DEADS OR DEATH! - Feb. 25 2006 0:57:01
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daKensta
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first deadlifting session since september 
here goes nowt. grRRRR!
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RE: no more poncing around - grrrrr! - Feb. 25 2006 2:03:23
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daKensta
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hoo haa!
fri 23rd feb
deadlift: 50x5, 70x5, 90x3, 110x2, 120x2, 130x2, 140x2
supine row: 10kg x3  BW 2x10
WG chin 3x5
CG chin 3x5
inc DB curl: 10kg x10, x9 8kg x8
CG chin x10
just testing the water with the deads, to see what a suitable weight for sets would be, was surprised how easy they were. I was expecting to finish on one rep of 130 if I was lucky
I prob could have managed 150 for a single, but thought I'd better quit while I was ahead. 130 3x3 or 5x3 next week, depending on how I feel.
weighted rows were a travesty, the backpack straps cut into my armpits so painfully I had to stop.
d'oh! I just realised, if I put the backpack on my front it ould have been fine. next week then....
chins fine, curls still stupidly hard.
best session yet
< Message edited by daKensta -- Feb. 25 2006 2:05:32 >
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RE: no more poncing around - grrrrr! - Feb. 27 2006 18:38:36
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daKensta
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ugh, my hams are still knackered from deads on friday, think I'll put off squats 'til tomorrow...
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RE: no more poncing around - grrrrr! - Feb. 27 2006 18:46:01
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boar
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lmao !! nice come back on the deads mate !! your legs must feel like they have been thru a mangle, and no ordinary mangle !! a big mangle !!
(nice c0ck)
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RE: no more poncing around - grrrrr! - Feb. 27 2006 19:14:56
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daKensta
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quote:
lmao !! nice come back on the deads mate !!
cheers jonny, you're not doing too bad yourself these days.....
quote:
your legs must feel like they have been thru a mangle, and no ordinary mangle !! a big mangle !!
a mangle this size
nah, they're not that bad, but they're definitely not in the mood, the little teases
(will you never cease to admire my hUge c0ck? you're giving me ideas... )
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RE: no more poncing around - grrrrr! - Feb. 27 2006 20:33:02
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tbowman
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quote:
another conclusion....
I'm not happy with the safety aspect of squatting outside the rack with anything approaching 3RM, so no heavy ATTG squatting until I get a proper cage
I hear you...part of the uncertainty I have in cmps, where you are out in the open...
DEADS OR DEATH.....Love it LOL
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RE: no more poncing around - grrrrr! - Mar. 1 2006 1:25:11
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daKensta
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tues 1st march
military press: 55x5, 52.5x5, 55x5, 57.5x4, 60x2PB
push press: 60x5, 65x4
side/front raises: 8kg 2x10/2x5
best MP ever, by 10kg . probably because I've never tried a strict MP above 50kg before
push press OK, too tired for 3 sets of raises.
ok session, back to DBs next week. 27.5s methinks
legs still not quite up to scratch, will have a leisurely squat session tomorrow, and hope I'm up to deads by friday. laterzzzz
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - grrrrr! - Mar. 2 2006 1:32:27
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daKensta
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oh my aching head....
wed 2nd march
squat to parallel: 50x5, 70x3, 90x3, 110x2, 120x2
a short but sweet session. I was going to go for 2 singles on the 120, but thought "wait a minute......... might that be poncing around a bit? better not risk it"
just about gave myself a brain haemorrage getting the last rep, but get it I did....just
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RE: no more poncing around - grrrrr! - Mar. 3 2006 9:05:08
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daKensta
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no bench yesterday, as my shoulder was making like a geiger-counter, a sore geiger-counter.
and no, that doesn't count as poncing around, as my stupid crappy shoulder is an exception to the rule
I may try benching tonight, or I may not. so there!
_____________________________
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SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - grrrrr! - Mar. 4 2006 0:33:23
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daKensta
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nope, shoulder is a no-go area, oh well....
fri 3rd march
deadlift: 50x5, 90x3, 110x3, 130 3x3
hah! easy peasy.
rows and chins tomorrow, ah canny be ar5ed the night.
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SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - grrrrr! - Mar. 8 2006 0:46:46
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daKensta
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tues 7th march
squat to parallel: 110kg 3x3 , 90kg x8, 70kg x20
happy enough with the 110 for 3x3, but decided to add a couple of backoff sets (if that's the right term) to add a bit more volume. I think I experienced my first ever "back pump" after the last set, not a particularly pleasant sensation
my shoulder's still giving me gyp, not sure if I should rest it a week (poncing!) or just soldier bravely on (possibly foolish!), will see how it feels tomorrow....
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SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - grrrrr! - Mar. 10 2006 0:34:57
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daKensta
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thurs 9th march
seated DB press: 28kg 5x3, 20kg x10
inc DB bench: 28kg x4, x5, x4, 20kg x10
french press: 35kg x8, x6, 32.5kg x5
chest shrug: 90kg x5, 70kg x14, 50kg x20
shoulder press ok, having to hang clean the bells then sit down, which is a pain.
inc. bench ok too, but cleaning the bells is hard, sort of a power hammer curl and lie down at the same time. managed to twist my neck in a new and interesting way
FP and chest shrug good enough.
yummee! more deads tomorrow
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5' 11" 95kg
SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - 4 ponce free weeks - Mar. 11 2006 2:29:24
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daKensta
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fri 11th march
deadlift: 1x 90, 100, 110, 120, 130, 135kg 3x3
supine row: 5kg x6, x5 BW x10
chins, pullups: 3x5, 3x5
ninja curls: 10kg x10, x9, x6 7kg x16
deadlift good, not as easy peasy as last week, last rep went up a bit haltingly.
rows felt stupidly hard with the addition of a measly 5kg, must do better!
chins, pullups, yada yada...
curls pumptastic.
well, there you go, 4 weeks of not poncing around and my strength in most lifts is almost back up to the best it's ever been
roll on month 2!
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SQ:200 BP:150 DL:230 OHP:110
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