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ksg
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Re:Starting over... 2012/03/01 20:31:33 (permalink)
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1st of March = 1st BBQ of the year
 

#21
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ksg
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Re:Starting over... 2012/03/02 11:27:26 (permalink)
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Today's training:
 
Zercher Squats (off of bottom pin, approx 6" lower than previous)
Warm up sets of 5 up to 105
105x5 (3 sets)
110 x 3 (7 sets)
 
Push Press (some btn some from front)
Warm up sets of 5 up to 60
BTN 60x3 (4 sets)
Front 60x3(3sets) 60x4(1 set)
 
Pallof press some
 
Overall:
Loving the zerchers from pins up.  Set the pins lower so that i was starting below parallel.  Rest periods around the minute mark.  Bar speed pretty good bar the last set or two.
 
Push Press felt a little quicker than last time as i was able to get legs involved a little more.  Could have done without having to clean the bar and then press it o/h before starting behind the neck, but i guess it all  adds to the volume.  Fewer grinding reps.
 
#22
ksg
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Re:Starting over... 2012/03/03 07:39:49 (permalink)
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Early one:
 
a1) Deadlift
135x1(x4), 140x1(x6)
 
a2) CGBench
80x3 (x10)
 
a3) Hammer Curl
24x3 (8) 26x2 (x2)
 
Overall
Deadlift seems to have dropped a fair amount since i have been off.  Was trying to get hips set a little lower and pull the bar into my body.  Hope these numbers improve rapido.  CGBench and hammer pretty straight forward, threw them in as filler for deadlift.  Tried to keep eccentric slow on these.
 
#23
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Re:Starting over... 2012/03/03 13:15:23 (permalink)
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Good luck mate, loving the BBQ meat!
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ksg
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Re:Starting over... 2012/03/04 12:36:39 (permalink)
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Today's session
 
Partial Squat from pins (approx half depth)
worked up to 140 singles (5) but upper back felt like toast so moved on
 
a1 leg press - 147x3 for 7 sets.  Strange leg press, not a barbell loaded one.
a2 Close grip pulldown - 100x3 for 7 sets
 
b1 Cable crossovers - 5x5 17k a side
 
jogged 10 minutes.
 
Overall:  
To be honest felt pretty tired.  Upper back and triceps especially.   Normally would not do 4 days back to back but the opportunity was there.  Went through the motions but was worth it for the stretch and foam roll if nothing else. Weight was 87.4 (-0.4) from the previous week.  Not earth shattering but i will be more than happy to drop around a pound per week for 6-8 weeks so long as strength increases.
 
Tomorrow rest day and skipload.  
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ksg
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Re:Starting over... 2012/03/06 11:39:11 (permalink)
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Today's session
 
Deadlift
 
warm up sets of 5 up to 100 and then
110x3
130x1 (2 sets)
140x1 (2 sets)
145x1 (3 sets)
 
Push Press
 
45x5
55x5
65x3 (4 sets)
70x1 (clean felt too slooooow)
65x4 
 
Shrugs (32 kg db's doggcrapp style - rest pause 10 breathes)
32,17,15
 
Overall:
 
Deadlifts moving along slower than i had hoped.  Push press felt ok though hang cleaning 70 felt fairly hard after DL.  Shrugs were thrown in as the gym was rammed.  Tried to keep them slow first 32reps took 1min 45. 
 
 
#26
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Re:Starting over... 2012/03/06 13:13:49 (permalink)
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All looking good mate, your weights virtually mirror mine give or take a few kilos.
 
Impressive Zerchers btw

“It ain’t all sunshine and rainbows”
 
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#27
ksg
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Re:Starting over... 2012/03/06 13:29:54 (permalink)
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On the Flop,  many thanks.  Progress is feeling slower than i would like but diet is clean and i am getting back in the hang of things.  Really just looking to get some consistency going.  Am enjoying training again, that is the main thing.  Would also love to get up around a 200k deadlift.  Seems a bloody long way away at present but good things to those that wait (and bust their backside to get there).
 
Thanks for dropping in.  
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Re:Starting over... 2012/03/06 13:51:32 (permalink)
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Yea 200kg is my target for this year, have you tried the Phillipi training method for it, Ox recommended it and it's bringing mine on in leaps and bounds, enjoyable doing it aswell!

“It ain’t all sunshine and rainbows”
 
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#29
ksg
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Re:Starting over... 2012/03/06 14:06:36 (permalink)
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Glad the phillipi is working out for you.  I saw that ox was going great guns on that too.  
 
To be honest i am really training by feel at the moment.  I have no idea how my back is going to feel day to day (so far it feels much better for training) and as such i deadlift or squat if i feel ok to do so.  
 
On a set routine If i had to deadlift on x day and i was feeling niggly i would prob go ahead regardless and damage things.  I guess my routine if it can be called that is to improve deads, presses and all the big lifts without having to really grind any reps.  For now get stronger, stay healthy (ie be able to walk, tie shoelaces etc) and drop some fat.
 
 
 
#30
ksg
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Re:Starting over... 2012/03/07 12:00:53 (permalink)
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Wednesday's Session:
 
Bench
20,40,50,60,70,80x5
90x2 (6 sets)
and then
100kg negative onto pins set at chest as slow as poss (x3)
80kg close grip slow neg onto pins and pressed x3 (x3)
 
Close Grip Pulldowns
52,73,86x5
100x3
107x1 (5sets)
93x4
 
Conditioning/speed/technique drill?
100k deadlift then walked 5 metres slow neg, turn around and repeat.  20 lengths as fast as possible.
 
Overall
Session felt ok.  Pretty sure i could have benched 90x3 for sets but kept them fast.  The slow 100 neg felt v hard just off of chest may include more of these but with more weight.  The speed deadlift then walk would benefit from a longer walk but there was little room.  More enjoyable than treadmill/bike though.  
 
 
#31
ksg
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Re:Starting over... 2012/03/08 11:50:04 (permalink)
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Thursday's session:
 
A1 Zercher Squat 
warm ups up to 100k for sets of 5
110x2 (4sets)
115x1 (4sets)
A2 Straight Bar Curl
Warm ups 35,45x5
55x2 (8 sets)
Doggcrapp Straight Curl 
35kg 15,6,5
Front Squat just the bar for 20 to check hips
 
Easy jog 6.5km
 
Overall:
So so session.  Was committed to run with a friend so had to be swiftish (no bad thing).  115 zercher felt ok but got a bit heady once or twice.  Lack of sleep maybe.  Rest tomorrow and then back on it on Saturday.
 
#32
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Re:Starting over... 2012/03/08 12:01:13 (permalink)
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Great session mate, Zerchers do seem to be fashionable these days, do you take them from the rack or lift them from the floor?

“It ain’t all sunshine and rainbows”
 
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#33
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Re:Starting over... 2012/03/08 12:02:30 (permalink)
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Lovely Zerchers mate and good training in general! Nice work!
#34
ksg
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Re:Starting over... 2012/03/08 15:07:03 (permalink)
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On the Flop
Cheers mate.  The reason for the zerchers are simply that i do not trust my back yet to do front/back squats.  I start the lift from pins set about parallel squat depth (i intend to get deeper in time).  I hope to start introducing front squats/anderson squats as i progress.  With the zerchers i am able to get nice and set and if i feel twinging it is an easy lift to bail out from.  I will try from the floor though i think i will have to deadlift to knees and then adjust grip.   
 
Ox
Cheers mate.  Not checked if you have trained today yet but expecting pb's left right and centre...  I hope your now feeling better and training goes well
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Re:Starting over... 2012/03/08 15:32:09 (permalink)
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Training in a bit mate, hoping for a good session :)
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ksg
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Re:Starting over... 2012/03/10 09:51:57 (permalink)
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Saturday session

Superset

Shoulder press barbell
15x10, 25x10, 35x5, 45x5,
55x3 (4)
60x2 (4)

Bent row from floor
As above then
55x5, 65x5, 75x3,
80x3 (5)

Close grip press
70x5, 80x4, 80x3

Lots of ex rotation work with bands. Will try post a video later that I found at diesel crew website.

Overall

Shoulder work ok, a little push on first rep then slow neg and strict. Bent over row probably not the strictest form in the world. Trying to move bar fast. Cgp was pointless to tired had no go. Band work felt good. You double the band over and twist it. Put your arms through both loops and then retrat scap, squeeze and hold. As I mentioned I will try and get video up as it is an unusual one.
#37
ksg
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Re:Starting over... 2012/03/11 13:16:33 (permalink)
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Sunday 11/03/
 
Hang Clean:
45x5, 55x5, 65x3(2)
75x2(1)
80x1,1,1,1
 
Hammer Curl
20'sx8
22,24'sx5
26x3(2)
 
Shrugs:
80,90,100,120x10
wraps 140,160x5
 
Reverse Shrugs??
2 sets of 15 on lat pulldown just trying to squeeze scap back and down.
Incline bench face down shrug
2x15
 
Overall:
For some reason left ham felt super tight pre session.  Also had an issue inbetween scap that almost felt like being winded.  Cleans felt smoother and foam roll and various shrug angles improved the niggle .  Weight was 87.5kg so it has stayed pretty much the same which was a bit surprising but not a problem.  Diet still fat/pro tuesday-sunday. Carb up tomorrow .
#38
ksg
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Re:Starting over... 2012/03/12 09:36:32 (permalink)
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Monday Monday:
 
Supersetted:
 
Bench:
20x20, 40x10, 50x10, 60x5, 70x5, 80x5, 90x2 (x2), 70x3 (speed x3)
 
Zercher Squat (full and later from pins)
20x10, 40x10, 50x10, 60x5, 70x5, 80x5, 90x5, 100x4
and then from pin
110x1, 120x1 then 70x10 for depth
 
Overall:
Supersetting was great as i flew through the session in double quick time.  Bench does not seem to be improving too much but the zerchers felt good.  Changed the method slightly on most sets as i took the bar from waist height and then squat from top down rather than off of pins.  Felt fine.  The 110,120 were from pins.  Happy to get the 120 without too much grief.  Was pretty hard but it went up.  Onwards and upwards.
 
May change the carb load from one 6hr window to two 2-3hr cheats per week (prob sunday/wed ). Consuming that much sugar just does not sit well.  I am sure that it works but it is certainly not enjoyable unless you have a major sweet tooth.  Anyway feeling pretty well.
#39
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Re:Starting over... 2012/03/12 11:28:58 (permalink)
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Going well in here, couple of really good sessions, well done mate!!
 
How do you find the feel of the bar in your arms on the zerchers at that weight?

“It ain’t all sunshine and rainbows”
 
Instagram = deank1971
#40
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