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JUST DEAD IT™ - Feb. 14 2006 1:57:08
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daKensta
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cle< what the title says. from now on I don't care if I've got a bit of a sore back, or feel a bit tired awwww, I will be training five days a week, every week, no excuses.
monday: squat
tuesday: OHP, calves
wednesday: clean cardio
thursday: bench
friday: deads etc
from now on all squats will be ass to the grass, or deeper!* 
here's what I did today
back squat: 50 x5, 60 x5, 70 x3, 80 x3, x3
oly front squat: 50 5x3
speed squat: 50 2x10
GMs: 50x5 
seated GMs: 50x5
I used a 6 inch footstool to judge depth for the back squats, and seeing as I usually squat onto my bench this felt really loooooow. I won't be going anywhere near failure with these, as due to the increased forward lean in squatting low I have to walk out of the range of the catch pins in order to avoid banging the bar on the uprights. unless.... maybe I could squat facing out of the rack. hmmm....
front squat was performed right to the bottom, which my assistant says was 3" off the floor, nice and deep felt easy, weight wise, but was really painful on my incredibly inflexible wrists, hopefully they'll get used to it eventually.
speed squat really got my heart pumping and the sweat running.
yay, I've found another 2 hamstring exercises I hate, hopefully the cleans and deads will be enough for my hams.
or I could get some ankle weights 
*unless stated otherwize 
100x10 is mine
< Message edited by daKensta -- May 27 2008 0:55:23 >
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SQ:200 BP:150 DL:230 OHP:110
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RE: no more poncing around - grrrrr! - Feb. 15 2006 2:02:53
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daKensta
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cheers Rob. don't worry, I didn't mean I'd be doing anything silly, just not using aches and pains as an excuse for not doing ANYthing 
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RE: no more poncing around - grrrrr! - Feb. 15 2006 2:04:03
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daKensta
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oh my aching abs...
tues 14th feb, valentine's day, not that you could tell from my letterbox... 
mil press: 50kg 3x5
1 leg static calf raise: 125kg x60s, x60s, x30s
1 leg calf raise: BW x15
push press: 50kg x12
a reasonably light shoulder session, as they're still a bit sore from in impromptu session on saturday
static calf raises are a brutal exercise, almost cardio by the end of each set, just thought I'd try something different...
push press fun.
clean cardio tomorrow, should be fun 
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RE: no more poncing around - grrrrr! - Feb. 15 2006 2:12:48
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JKJ
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who's zack?
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RE: no more poncing around - grrrrr! - Feb. 15 2006 2:19:13
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daKensta
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your boyfriend 
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RE: no more poncing around - grrrrr! - Feb. 15 2006 2:20:44
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Powerlifter88
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quote:
ORIGINAL: daKensta
oh my aching abs...
tues 14th feb, valentine's day, not that you could tell from my letterbox...
I feel the pain man lol. Yeah push press is good, good for when you need to get out some more reps and your shoulders are fooked.
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RE: no more poncing around - grrrrr! - Feb. 15 2006 20:34:28
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daKensta
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OH my aching abs, and aching just about everything else too. my calves feel like they've been kicked by a mule wearing winklepickers 
I really not looking forward to clean cardio now, but hey, look at the title, I fear no pain
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RE: no more poncing around - grrrrr! - Feb. 16 2006 0:19:46
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daKensta
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wed 15th feb
clean cardio:
hang cleans @ 30kg
20*17*15*12*10*8*6*5
strict 60 second rest* between sets
phew, that was pretty tough! 30 felt stupidly light for the first few sets, but got heavier quickly
I'm glad I went for a conservative weight, was tempted to start at 50, which would have been suicidal.
found it hardest on my forearms, which are pumped fit to burst as I type.
will definitely stick to 30 next week, and try to get another couple of sets in.
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RE: no more poncing around - grrrrr! - Feb. 16 2006 10:57:59
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Knighty
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Loving your sig mate!
Good luck buddy...!
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RE: no more poncing around - grrrrr! - Feb. 17 2006 1:24:00
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daKensta
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thurs 16th feb
almost put this off til tomorrow, due to soreness/knackeredness, but then deads would be on sunday, I'd be too tired to squat on monday etc etc, and back to my bad old ways in less than a week . but NO, I made a public commitment, and I've got to stick to it or lose my self-repect.
well, maybe not that serious
anyway...
inc. BB bench: 50kg 3x5
bottom pos flat bench: 50x5, 60x3, 70x3, 80x1 
inc. DB bench: 20kg x12, x10, x8
french press: 30kg x10, x6, x5
rotator cuff stuff
ahhhh! compared to the last 3 days, this session was positively leisurely
inc BB felt awkward, think I'll drop it for chest shrugs.
reasonably pleased with bot. pos. bench as my PB when injury free was 95.
DB bench started off as flies, but shoulder niggled on the first rep, so changed to pressing, which was fine.
tried french press instead of tri bar ext, and found it ok, can move a bit more weight, but harder on the wrists. I think I'll alternate between the 2 each week.
ah bliss, only deads to go, and then I get a whole 2 days rest
< Message edited by daKensta -- Feb. 17 2006 1:30:20 >
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RE: no more poncing around - grrrrr! - Feb. 17 2006 7:24:54
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daKensta
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scary!
according to my previous journal, the last time I deaded was 16th september!
might take it a bit easy.
but maybe not
[see title]
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RE: no more poncing around - grrrrr! - Feb. 18 2006 3:10:13
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daKensta
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fri 17th feb
deadlift: 90kg x1
CG chins: 3x5
WG chins: 3x5
supine rows: x15, x12, x11
incline DB curls: x10, x8
I AM HARDCORE!! lol
lower back and traps are far too tired and sore for deadlifting, 1 rep and I'd had enough, and that was only for warmup. hmm, hopefully I'll get used to clean cardio and not be so knackered next week. if not I may have to move deads to legs day, which isn't ideal....
chins fine, rows good, will start adding weight next week.
still amazed at how hard incline curls are.
so, there you go, my first week of my new(ish) routine and I am completely knackered.
if I manage too keep this up I see good things happening, or else I'll burn out in a month
< Message edited by daKensta -- Feb. 18 2006 3:11:42 >
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RE: no more poncing around - grrrrr! - Feb. 18 2006 5:21:05
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Fazc
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quote:
ORIGINAL: daKensta
if I manage too keep this up I see good things happening, or else I'll burn out in a month
Don't be afraid of taking some light sessions, every once in a while. It won't mean you're any less hardcore.
The usual way of doing things is to work very hard on the large exercises while you're just starting out. For example, I don't see many lifters trading off GMs for more Squats, like you are.
I think if you're truly hardcore, you would include much more work on the larger exercises. You don't do more than 1 top single on Deadlifts for example, this just isn't enough. If you really are hardcore you'd have to include more squats, more deadlifts and more presses.
So, I challenge the title of this log. I certainly think you have the *potential* to be hardcore, but you're not yet!
What do you think you could change, to make this routine more hardcore (and productive)?
< Message edited by Fazc -- Feb. 18 2006 5:33:25 >
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RE: no more poncing around - grrrrr! - Feb. 18 2006 7:06:02
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daKensta
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quote:
I certainly think you have the *potential* to be hardcore, but you're not yet!
I was only kidding 
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RE: no more poncing around - grrrrr! - Feb. 18 2006 7:09:15
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daKensta
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quote:
You don't do more than 1 top single on Deadlifts for example, this just isn't enough.
I know, I'm working on it. back when I was deading semi regularly could do 150 5x3, 170 1RM. not great I know, but I wouldn't like you to think 90kg was my best
quote:
What do you think you could change, to make this routine more hardcore (and productive)?
umm, let's see...
MON: squat, bench
TUES: rest
WED: dead, OHP
THURS: rest
FRI: squat, bench?
< Message edited by daKensta -- Feb. 18 2006 7:18:31 >
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RE: no more poncing around - grrrrr! - Feb. 18 2006 7:30:35
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Fazc
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quote:
ORIGINAL: daKensta
I know, I'm working on it. back when I was deading semi regularly could do 150 5x3, 170 1RM. not great I know, but I wouldn't like you to think 90kg was my best
I feel your pain man, I was lifting more when I was heavier too. So, it's time to put that right.
quote:
MON: squat, bench
TUES: rest
WED: dead, OHP
THURS: rest
FRI: squat, bench?
Sure, something like that would be good.
At the moment, you need more time on the big exercises. You know that 150kg for sets and reps which netted you a 170kg single? That will come again if you let it. 5 sets of 3 is a nice rep scheme for all of the big exercises. Keep very tight and use good form in the big lifts.
Also, add in extra upper back work and ab work, at least a couple times a week for around 5 sets of 10 each. And feel free to add in some pumping stuff for the arms or whatever takes your fancy, have some fun with it but don't over do it.
You will need assistance exercises (speed squats etc) eventually, but when it comes to adding them in you should have a very clear idea of what you want them to accomplish for you. So for now, it's best to put in a lot of work on the lifts.
Just holler if you want to talk this over anymore.
Good luck
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RE: no more poncing around - grrrrr! - Feb. 18 2006 11:59:54
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lil_jimmy
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Good luck with this - i know how debilitating lower back injuries can be, just take it easy!
Jimbo
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RE: no more poncing around - grrrrr! - Feb. 19 2006 1:44:46
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daKensta
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cheers guys
I've come to the conclusion that doing cleans for cardio isn't giving my back enough rest to let me deadlift with any intensity, so they're out the window.
the cleans that is, don't worry fazc
then we'll see what I'm really made of....
casein mostly, I reckon
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RE: no more poncing around - grrrrr! - Feb. 20 2006 17:04:48
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Fazc
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quote:
ORIGINAL: daKensta
I've come to the conclusion that doing cleans for cardio isn't giving my back enough rest to let me deadlift with any intensity
Good man. This is the kind of analysis you will need throughout the years. Make a note of it in your paper log, if you keep one, as well.
Good luck!
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