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Helpful ReplyHot!Nails Log - I just like lifting stuff

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Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/15 11:46:21 (permalink)
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Monday 15th April 2019  
Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps
 
Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps
 
Nordic Curls --Hip Extension.
x 8 reps
x 5 reps
x 3 reps --After watching an Elitefts video where Dave Tate recommends rounding over something to take out the lower back I thought I'd give this a try.  So I used a 2.5kg plate and just rounded over it and gave it a big hug.  Talk about game changer.  Hamstrings were destroyed after these reps so much so that I had to keep dropping reps each set.  Mind blown.
 
Chin Ups --Done randomly throughout the session, no particular style. 
x 15 reps
 
A1 Dead Press
bar x 25 reps
60kg x 5 reps
70kg x 5 reps
80kg x 1 rep
90kg x 1 rep
102.5kg x 3 Cluster singles --Weighed myself today and came out at exactly 102.5kg.  Fate was clearly calling and I listened. Not sure how I managed to loose ~2.5kg though.
80kg x 5 reps
70kg x 5 reps
70kg x 5 reps
70kg x 5 reps
70kg x 5 reps --Blasted all of these back off sets CAT style.  
 
A2 1xDb Row -- Knee on bench
40kg x 8 reps (Each Side)
40kg x 8 reps (Each Side)
40kg x 8 reps (Each Side) --Still can't get over how much I suck at these. 
 
A3 Offset Walking Lunges
10kg x 20 reps
10kg x 20 reps
10kg x 20 reps
 
I should have included something for ABS.  Band planks maybe, feel like they would have been beneficial. 
 
Band Pull Aparts
 

post edited by Nails1981 - 2019/04/15 11:49:35
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ANIMAL
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Re: Nails Log - I just like lifting stuff 2019/04/15 18:01:07 (permalink)
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Bodyweight dead presses! Beautiful stuff. And lots of tasty volume after
On The Flop
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Re: Nails Log - I just like lifting stuff 2019/04/16 09:29:13 (permalink)
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Awesome dead presses mate, loads more there for a heavier single I reckon.

“It ain’t all sunshine and rainbows”
 
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Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/16 10:02:00 (permalink)
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ANIMAL
Bodyweight dead presses! Beautiful stuff. And lots of tasty volume after

 
Thanks mate, would have been rude no too.

On The Flop
Awesome dead presses mate, loads more there for a heavier single I reckon.


Cheers buddy, I've had 110kg before and I think I'm about that level.  My aim is to hit 4 good singles with this weight before moving it up (on lighter sessions).  Next week is a heavier session so I may go for a heavier single but I'll see how it feels on the day and play it by ear.
H0M3R_j4y
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Re: Nails Log - I just like lifting stuff 2019/04/16 10:12:49 (permalink)
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Strong work mate. Always interesting this log!

 
1RM's @ BW 90kg:
Squat - 170kg / Bench - 120kg / Deadlift - 210kg / Strict OHP - 85kg
 
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Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/16 12:02:14 (permalink)
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H0M3R_j4y
Strong work mate. Always interesting this log!



Cheers buddy
Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/16 12:15:28 (permalink)
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Tuesday 16th April 2019  
I had a few hurdles this morning and ended up with 30 minutes to train.  Therefore I had the option of just leaving it or get out and get something done.  I chose the latter.
 
One of today's issues is my legs. they hurt, they hurt a lot. At KM we did a last man in determination drill which consisted of walking lunges.  No breaks or pauses were allowed and when you were out you had to go to the side and wait.  I will not be beaten in challenges like that and so ended up "wining" after just over 5 minutes of continuous walking lunges.  Talk about jelly legs, I could hardly stand after that.  Lets just say that today I found out the prize was DOMS on an epic scale. 
 
Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps
 
Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps
 
Chin Ups --Done randomly throughout the session, no particular style. 
x 15 reps
 
Pendlay Rows
--Hook Grip
70kg x 10 reps
90kg x 5 reps
 
Deficit Deadlift
--Hook Grip
120kg x 5 reps
160kg x 5 reps
--Straps
200kg x 1 reps
230kg x 1 rep
250kg x 1 rep --Deficit PB by 10kg.  250kg is my nemesis weight so when that goes up it's good news, getting it from a deficit is great news. 
200kg x 5 reps
160kg x 5 reps
and that's it, ran out of time. 
 
Band Pull Aparts
 

Ox
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Re: Nails Log - I just like lifting stuff 2019/04/16 12:43:39 (permalink)
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Very nice deficit pull mate!
Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/16 14:52:13 (permalink)
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Ox
Very nice deficit pull mate!



Ta Mate, nice and speedy today.  My aim is to push the weight up to ~230 over the next few cycles.  I should be on for PB from the floor by then. Need to keep working on y hook grip though. 
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Re: Nails Log - I just like lifting stuff 2019/04/16 16:36:56 (permalink)
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DOMS as a prize? Can't they just give you some easter eggs or something?
 
Solid work bud! Love the 102.5kg press too!

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Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/16 19:08:01 (permalink)
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Brett

DOMS as a prize? Can't they just give you some easter eggs or something?

 

Solid work bud! Love the 102.5kg press too!

The only person to blame is me, I could have just quit after all.

It was good to be pressing bodyweight. Need to make it more regular.

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Re: Nails Log - I just like lifting stuff 2019/04/16 19:44:51 (permalink)
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You are just a fvcking strong Mofo!

What’s the reasoning for deadlifting in sleeves?

And that death by lunges sound brutal. In my midnight geek fuelled readings, I’ve deduced lunges are one of the best things you can do for your legs for overall strength and durability, connective tissue strengthening and ligament health. I managed 10 this morning, first time ever .. fvck me. But my friend , your doms will have doms of their own in the morning from what you did haha!
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Re: Nails Log - I just like lifting stuff 2019/04/16 23:06:16 (permalink)
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Awesome going on winning the lunges comp sounds off its head tbh.
 
Solid work as usual mate
 
 

Bones heal, pain is temporary, and chicks dig scars
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Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/17 09:38:36 (permalink)
+1 (1)
ANIMAL
You are just a fvcking strong Mofo!

What’s the reasoning for deadlifting in sleeves?

And that death by lunges sound brutal. In my midnight geek fuelled readings, I’ve deduced lunges are one of the best things you can do for your legs for overall strength and durability, connective tissue strengthening and ligament health. I managed 10 this morning, first time ever .. fvck me. But my friend , your doms will have doms of their own in the morning from what you did haha!

 
Cheers mate, takes one to know one.
 
I started wearing sleeves (knee and elbow) everyday about 18 months ago.  Since then my injury and niggle rate has dropped significantly.  I think most of these are likely caused by training in cold conditions and lack of adequate blood flow. That's also why I do all the band work everyday, it flushed loads of blood through my elbows and shoulders.  Elbows have historically been the worst for me but my knees have had their moments as well.  TBH the knee sleeves do get in the way while deadlifting and I should probably take them off when I'm near my top sets.  I terms of performance I don't feel like they give me anything at all but I'm willing to admit they might help.  They're just neoprene but you never know.  The primary function is heat and injury prevention.  
 
It's a good job I'm no stranger to lunges or it would be much worse.  I'm a big fan of the walking lunge, it just has some many benefit even unweighted.  I can certainly kick higher when I do walking lunges regularly.  It always surprises people when I can roundhouse them in the head.  The DOMS seem to have peaked, don't get me wrong the pain is still epic but not getting any worse.  Should be all gone by Saturday lol. 

RAD#1
Awesome going on winning the lunges comp sounds off its head tbh.
 
Solid work as usual mate
 


I think you mean "you bloody idiot".  I have a phrase I use a lot; play silly games, win silly prizes.  That pretty much sums it up. 
 
Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/17 12:19:24 (permalink)
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Wednesday 17th April 2019  
 
Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps
 
Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps
 
Chin Ups --Done randomly throughout the session, no particular style. 
x 15 reps --Starting to get these done in 2 sets, a rep increment seems to be on the cards.
 
A1 Trap Bar Rows
bar x 10 reps
65kg x 10 reps
65kg x 10 reps
65kg x 10 reps --Needs a bit more weight next time but I need to keep these lightish so I don't start using some funky form. 
 
A2 Dead Bench
bar x 25 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
120kg x 1 rep
125kg x 5 reps --5kg up on this point last cycle.  Target for next dead bench session will be 130-135, hopefully the upper end.
107.5kg x 7 reps
107.5kg x 7 reps
107.5kg x 7 reps --Cut my 4 set into 3 and got more total volume by 1 rep. 
 
A3 ABS
--Dragon Flag Negatives
x 3 reps
--Bench Lying leg raises
x 10 reps
x 10 reps
 
Band Pull Aparts
 

Ox
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Re: Nails Log - I just like lifting stuff 2019/04/17 13:01:22 (permalink)
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That dead bench looks very nice mate, should see some nice carryover there.
Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/17 13:27:15 (permalink)
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Ox
That dead bench looks very nice mate, should see some nice carryover there.



I'm close to my best ever now.  Also I'm starting to notice some more favourable leverages with my Tris and lats.  I think this is largely down to technique rather than any notable muscle growth but it does tell me that bigger lats would give me a better base.  The same should be true for my below flexors but I'm too diminutive in this region for it to have and effect right now. 
Brett
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Re: Nails Log - I just like lifting stuff 2019/04/17 16:13:08 (permalink)
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Nails1981
... It always surprises people when I can roundhouse them in the head. 



I imagine that's pretty surprising lol.
 
Nice work on the benches bud!
 
Have you ever had any issues with the scaffolding slipping when crashing down heavy weights? Or is it all solid as a rock?

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/17 18:50:18 (permalink)
+1 (1)


Brett

Nails1981

... It always surprises people when I can roundhouse them in the head. 







I imagine that's pretty surprising lol.

 

Nice work on the benches bud!

 

Have you ever had any issues with the scaffolding slipping when crashing down heavy weights? Or is it all solid as a rock?



Ha well I guess context matter. Most people I know have trouble roundhouse kicking at just above hip height. Bigger dudes are usually worse. Given that I'm very likely the most muscular guy in the school they get all wide eyed when I can high kick. Front kicks are even higher, I'm talking near enough at light bulb level. Ah maybe one day...

Cheers mate, that scaffold is rock solid. I've have 415kg loaded on it before and it didnt event budge. I also have 250kg fall off my back from standing and it held up fine. The bar didn't though and now has a permanent bend. Still works though, it's the one I use for over heads.

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Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/18 12:32:23 (permalink)
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Thursday 18th April 2019  
 
Band Rows -- X rows
x 25 reps
x 25 reps
x 25 reps
 
Band Triceps Overhead Extensions
x 25 reps
x 25 reps
x 25 reps
 
Dead Squat
70kg x 5 reps
120kg x 5 reps
140kg x 5 reps  Couldn't summon the effort today and almost just walked away but instead decided on some light volume work 
 
Squat
70kg x 10 reps
70kg x 10 reps
70kg x 10 reps
70kg x 10 reps
70kg x 10 reps
 
Something was really off today, couldn't put my finger on it but it certainly cost me a good session.  I think  it's likely recovery.  Usually I take Thursday as a rest day but since I won't be training tomorrow I tried to get it in today.  Either way regardless of anything else I've decided to drop dead squats.  Over the time I've been doing them I've found more excuses to skip them than I have actually sessions with them.  This tells me they are not a good fit for me. Not sure where to go yet but I do fancy a bit of volume. 
 
For now I'm going to rest up.
 
 
Band Pull Aparts
 
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