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ANIMAL
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Re: Nails Log - I just like lifting stuff 2019/04/18 16:15:37 (permalink)
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I never really got on with dead squats either. It’s much better suited for pressing imo.

What I think does work for squats is double paused squats. The problem with dead squatting is you release all that tension, but for a squat, you need that tension.. once you’ve filled up your insides with air and you’re tight, you want to keep that bracing pressure as that is where your stability comes from. The more stable you are the more torque/power you can produce. With the double pause, the first one one In the hole , you to need keep that braced position while taking out the stretch / bounce reflex out of the equation and then the 3/4 pause in the way up forces you fight for that Rep.. and that what squatting all about.. fighting to stand up.
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Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/23 12:18:08 (permalink)
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ANIMAL
I never really got on with dead squats either. It’s much better suited for pressing imo.

What I think does work for squats is double paused squats. The problem with dead squatting is you release all that tension, but for a squat, you need that tension.. once you’ve filled up your insides with air and you’re tight, you want to keep that bracing pressure as that is where your stability comes from. The more stable you are the more torque/power you can produce. With the double pause, the first one one In the hole , you to need keep that braced position while taking out the stretch / bounce reflex out of the equation and then the 3/4 pause in the way up forces you fight for that Rep.. and that what squatting all about.. fighting to stand up.



I like those ideas mate, I've tried regular paused squats but not a double pause, sounds brutal.  Since I haven't gone near anything "high rep" (which is 6+ reps) in ages I thin I need to spend a few weeks there.  I plan to work up to a fairly heavy set which will be at most 5 reps and then back off with sets of 10.  I'll start these out at 90kg (super light) aim to build them to 140kg.  Of course I'll be mixing in revers band squats as well so I'll be able to get some heavy overload reps in.  
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Re: Nails Log - I just like lifting stuff 2019/04/23 12:25:39 (permalink)
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Tried squats against bands mate?
Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/23 12:32:28 (permalink)
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Tuesday 23rd 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.
2.5kg x 8 reps
2.5kg x 5 reps
2.5kg x 5 reps --such as small increment and yet so hard.
 
Elbows were being a bit niggley today so I had to sack off the rows.  I think this is a result of too much straight bar chin ups.  I need to switch to rings, eagle loops or boat rope so the give is not in my joints.  On the positive side it gave me a chance to experiment with reverse band bench rows
 
A1 Dead Press
bar x 25 reps
60kg x 5 reps
70kg x 5 reps
80kg x 1 rep
90kg x 1 rep
100kg x 1 rep
105kg x 1 rep   --Attempted another single but I messed up the setup which made me stumble and miss.  Rather than flirt with disaster I decided it would be best to walk away.
80kg x 5 reps --Decided to keep the same weight as last week due to the previous set.
70kg x 5 reps
70kg x 5 reps
60kg x 5 reps --Time running out so I dropped the weight to 60 as recovery between sets is much lower since this is baby weight. 
60kg x 5 reps
60kg x 5 reps
  
A2 Reverse Band Bench Rows
x 15 reps
x 15 reps
x 15 reps
 
A3 Offset Walking Lunges
20kg x 20 reps
20kg x 20 reps
20kg x 20 reps
 
 
Eagle Loop Chin Ups
x 5 reps
x 5 reps
x 5 reps
 
Band Pull Aparts
 
Neck Nods --Forward
7.5kg x 30 reps --I've modified my set up.  Now I use a 7.5kg KB suspended on band.  This hangs behind me and allows the KB to be clear of my body.  It also has a strange dynamic is that the negative seems to get heavier due to the stretch in the band.  I like this as it forces me to be very active with my neck tension.
 



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Re: Nails Log - I just like lifting stuff 2019/04/23 12:36:07 (permalink)
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Ox
Tried squats against bands mate?



Yes...needs more work...
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Re: Nails Log - I just like lifting stuff 2019/04/23 12:47:52 (permalink)
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massively strong work as always. 5 minutes of continuous lunges? I love lunges but never tried continuous till I drop. That must of been mental over physical to get those done!

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Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/24 12:13:00 (permalink)
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JayBoy
massively strong work as always. 5 minutes of continuous lunges? I love lunges but never tried continuous till I drop. That must of been mental over physical to get those done!



It continued to be "fun" for about 6 days after.  I consider myself to be in a reasonable condition and I suffered a lot so I can't imagine how the less conditioned coped.  Lets just say the next lesson was not as busy as that one, suspect many could not walk. 
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Re: Nails Log - I just like lifting stuff 2019/04/24 12:22:51 (permalink)
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Wednesday 24th 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.
2.5kg x 8 reps
2.5kg x 7 reps
2.5kg x 5 reps 
 
Pendlay Rows
70kg x 10 reps
70kg x 10 reps
70kg x 10 reps --Felt a slight twinge in the eblows but not enough to stop these.  
 
Deficit Deadlift
--Hook Grip
120kg x 5 reps
160kg x 5 reps
200kg x 1 rep
230kg x 1 rep -- Camera/phone took a tumble as I broke the floor for the second rep but I ditched it to check on my errant technology.
--Straps on 
230kg x 5 reps
Left it there today as I have KM tonight and a few back off sets of deads would hugely increase my chances of getting beaten up.  I know as it's happened before.
 
SSB Squat
60kg x 10 reps 
60kg x 10 reps
60kg x 10 reps --Kept it light 
 
EZ Curls
40kg x 8 reps
41kg x 5 reps --Offset by 1kg on the right.  I have an issue getting my right biceps to fire and a small offset helps a lot. 
41kg x 8 reps
 
 
Band Pull Aparts
 
Neck Nods --Forward
7.5kg x 30 reps 
 

 
Brett
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Re: Nails Log - I just like lifting stuff 2019/04/24 15:56:21 (permalink)
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Mate you have some energy in you! All that heavy lifting, work and then KM!
 
Impressive!

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Re: Nails Log - I just like lifting stuff 2019/04/24 20:39:07 (permalink)
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Sensible planning there saving the energy for km.

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RAD#1
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Re: Nails Log - I just like lifting stuff 2019/04/24 23:37:26 (permalink)
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I have missed something what's KM?

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Re: Nails Log - I just like lifting stuff 2019/04/25 10:57:54 (permalink)
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RAD#1
I have missed something what's KM?



That's where Nails goes to get beaten to a pulp a few nights a week.
 
It's a bit like BDSM I think, but more dancing involved.

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Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/25 12:28:16 (permalink)
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Brett
Mate you have some energy in you! All that heavy lifting, work and then KM!
 
Impressive!

 
I usually plan my press sessions around KM as I find them less draining but bank holiday Monday has me a day behind. Also carbs help a lot, I've learned this one the hard way.  It's liquid carbs when I wake before training and food carbs after KM.  This seems the most effective. 

JayBoy
Sensible planning there saving the energy for km.

 
I bloody needed it last night!

Brett
RAD#1
I have missed something what's KM?



That's where Nails goes to get beaten to a pulp a few nights a week.
 
It's a bit like BDSM I think, but more dancing involved.


A frighteningly accurate description. Allegedly it's a hybrid defensive system (martial arts with no sports application or philosophy), Krav Maga literally translates to contact combat.  I think Brett has the right of it, it's BDSM for for people who don't want to admit they're into BDSM. 


 
Nails1981
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Re: Nails Log - I just like lifting stuff 2019/04/25 12:42:53 (permalink)
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Thursday 25th April 2019  
I'm glad I saved my energy yesterday as we did 30 minutes of sparring with 15 second breaks between round.  That was the fun part, the not so fun bit was breaking my toe (maybe two toes) on my partners knee.  He defended my low roundhouse kick just right/wrong and I felt a snap.  It's a pain in the arse but I've had this many times before so I know what to expect in terms of recovery.  Bad news is the worst one is my big toe so that could means a break from squats and deads for a while.  I need to test to be sure. 
 
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
 
 
A1 Trap Bar Rows
bar x 10 reps
65kg x 10 reps
75kg x 10 reps
75kg x 10 reps
75kg x 10 reps
 
A2 Dead Bench
bar x 25 reps
60kg x 5 reps
80kg x 5 reps
100kg x 5 reps
--This is the point where I normally start to add in leg drive.  This was damn near impossible today as firstly I couldn't get my feet in the right position without pain and secondly I couldn't drive my toes into he ground.  I tried a bit using other parts of my foot but it didn't really work.  Therefore I just pushed harder with my upper body and hoped for the best.
120kg x 1 rep
140kg x 1 rep --Happy with this.  
132.5kg x 3 reps --Shouldn't have gone with this.  On the 3rd rep I push with my toes and almost lost the bar, just about racked it and decided to back off. 
110kg x 5 reps
110kg x 5 reps
 
A3 Abs
--Dragon Flag negatives
x 3 reps --getting more controlled
--Bench lying leg raises
x 10 reps
x 10 reps --These are getting a bit too easy now but still good. 
 
 
Inverted rows
x lots --didn't count. 
 
Band Pull Aparts
 
I keep forgetting to do some heavy negatives on bench.  I plan it and then it just doesn't happen.  Come on man.
 

post edited by Nails1981 - 2019/04/25 12:44:27
Brett
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Re: Nails Log - I just like lifting stuff 2019/04/25 12:46:52 (permalink)
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From the sounds of it mate you will have plenty of time to focus on bench in coming weeks!
 
Hope you heal up soon.

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Re: Nails Log - I just like lifting stuff 2019/04/25 13:59:34 (permalink)
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Brett
From the sounds of it mate you will have plenty of time to focus on bench in coming weeks!
 
Hope you heal up soon.



Cheers mate, I'll have a play and see what works and what needs to be put on hold.
 
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Re: Nails Log - I just like lifting stuff 2019/04/25 21:43:42 (permalink)
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Jeeez man you are a hard basstardo! I bet you’re the kind of guy who when you dislocate your shoulder , you thump it into a wall!

This is a great opportunity to really attack your pressing tho. Seated OHP dead press and for bench some Larson presses where you get a box at end of the Bench and basically have a lie down so no leg drive at all.

I also really liked that offset training idea of having a slightly heavier side.. not that my OCD could ever let me do that.. I have to be exact on both sides, reps, types of plates etc.. I’d rather let my good Side not work to it’s full potential and make the bad side catch up to the good.

I’ve misloaded a barbell on one side once (2.5 instead of a 1.25).. I almost had to check myself into therapy!!
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Re: Nails Log - I just like lifting stuff 2019/04/25 23:13:24 (permalink)
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Bdsm LMAO
 
I get you now...... So you might have broken a couple of toes and last time you took a elbow to the face fcukin hell mate this martial art sounds well dodgy LOL.
 
Still training with smashed toes....  Rad as fcuk dude !!

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 2019/04/26 14:48:33 (permalink)
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ANIMAL
Jeeez man you are a hard basstardo! I bet you’re the kind of guy who when you dislocate your shoulder , you thump it into a wall!

This is a great opportunity to really attack your pressing tho. Seated OHP dead press and for bench some Larson presses where you get a box at end of the Bench and basically have a lie down so no leg drive at all.

I also really liked that offset training idea of having a slightly heavier side.. not that my OCD could ever let me do that.. I have to be exact on both sides, reps, types of plates etc.. I’d rather let my good Side not work to it’s full potential and make the bad side catch up to the good.

I’ve misloaded a barbell on one side once (2.5 instead of a 1.25).. I almost had to check myself into therapy!!

 
More stupid than anything else, it's nothing to do with being tough and more to with being too stupid to quit. I have put a shoulder subluxation back in myself.    And last night I discovered one of my tows was actually dislocated so I just popped it back in.  The other one is all angry and purple and a bugger to bend.  It's not the snapped in half flappy, needs to be set in place break like I've had before.  That's good because setting those hurts like mad.  With the dislocation sorted it feels a lot better, it's now more of a constant dull ache.  That is unless I do something stupid like squat or just put weight on the front of my foot. 
 
Man you've got idea coming out everywhere.  It's just a shame I can't get all of the suggestion worked in somewhere. 
 
Misloading and offsets were my bread and butter at one point.  I've gather my equipment over time and there has been points where I didn't have a matching pair of DB's so had to use off ones.  I've also had odd ball plates that just didn't load evenly and so had to cope with that.  I'm sure you would've loved it, it was like the antithesis of OCD.

RAD#1
Bdsm LMAO
 
I get you now...... So you might have broken a couple of toes and last time you took a elbow to the face fcukin hell mate this martial art sounds well dodgy LOL.
 
Still training with smashed toes....  Rad as fcuk dude !!



I think it's more me than the art itself.  There's one or two "special" individuals that are always bashed up.  Funny enough those individuals tend to train together. We're all higher grades (well apart from me) so we should know better.
 
I've been called many things in my life but never Rad.
 
 
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Re: Nails Log - I just like lifting stuff 2019/04/26 14:55:28 (permalink)
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Friday 26th April 2019  
After sorting out the dislocation my toes feel a lot better.  The dull ache persists and if I'm stupid it hurts but otherwise it's very manageable.  
 
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
 
 
A1 Squats --Idiot
70kg x 5 reps
120kg x 5 reps
160kg x 5 reps --Damn  that set hurt, lets stop adding weight like a total penis.  Looking at the video I was all over the place so it was good I didn't go further.
 
80kg x 10 reps --Down 10 kg on the planned weight but up 10kg on last week. 
80kg x 10 reps
80kg x 10 reps
80kg x 10 reps
80kg x 10 reps
 
A2 Dips
x 15 reps
20kg x 8 reps
30kg x 8 reps -- PB by 10kg 
 
A3 EZ Curls
41kg x 5 reps --These actually hurt as they make me push through my toes. 
41kg x 5 reps
41kg x 5 reps
 
 
Kneeling Rollouts
x 15 reps
x 15 reps
x 15 reps
 
Band Pull Aparts
 
 


 
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