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stephen9069Icon...18-09-2017 @ 19:18 
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Frequents the HOUSE of GAIN.
Member 3836, 4233 posts
SQ 225, BP 200, DL 300
725.0 kgs @ 119kgs UnEq
thats a bloody strong session all round mate and see the dark mornings creeping in aswell.
nailsIcon...19-09-2017 @ 08:53 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Thanks lads, apart from a few bumps in the road most things are going well.
nailsIcon...19-09-2017 @ 09:02 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Tuesday 19th September 2017

A1 SSB Walking Lunges
bar x 20 reps
bar x 20 reps
bar x 20 reps
bar x 20 reps --Wow these are good, they hit my glutes hard and in a way I've never felt before.

A2 Trap Bar Deadlift
85kg x 5 reps
135kg x 5 reps
175kg x 5 reps
215kg x 5 reps
260kg x 1 rep --DAMN DAMN DAMN. Hands tore AGAIN!!!! Ok rant over, I clearly need to change something I can't keep letting this derail me. Everything is OK until the weight gets above a certain level. Therefore if I flip the bar over and use the low handles and lower the weight I should be fine. I'll need to check my ego and go light but I'll be lifting. Seems like a plan.

A3 Landmine Twists --Arms Extended
15kg x 10 reps
30kg x 6 reps
30kg x 6 reps
30kg x 6 reps

A4 KB Swings
40kg x 10 reps
40kg x 10 reps
40kg x 10 reps
40kg x 10 reps

Well that was a mixed bag today. My hands are poo and I haven't ever really given them time to heal so I need to do this. However the SSB walking lunge is amazing and a great discovery.
OxmanIcon...19-09-2017 @ 13:59 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
How come its tearing your hands mate? Strong lifting as ever despite that issue.
nailsIcon...19-09-2017 @ 14:33 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Oxman said:How come its tearing your hands mate? Strong lifting as ever despite that issue.


Thanks mate. I think it's wear I tore a callus a while back, it's never really healed properly. My own fault really since I haven't given it chance. The knurling on the trap bar is particularly sharp. Sharp knurling, heavy weight, unhealed tears. Not exactly a shock that it keeps happening. Everything else is more of less fine though so I need to stop being a dick and leave heavy trap bar work until everything has healed up. Now I'm calm and away from the weight's its obvious.
yiannisIcon...19-09-2017 @ 17:16 
'Laurel'
Member 4532, 484 posts
SQ 260, BP 175, DL 270
705.0 kgs @ 105kgs UnEq
nails said:
Cheer mate. I only ever get to train around 5:30am, need to get it done before the kids get up for school. I did try going after work but it ended up impacting too much on other things. Therefore if I want to lift I have to get up early.


Dedication mate impressive. i use to always train early but it was bodybuilding kind of training before i got into lifting.
nailsIcon...20-09-2017 @ 10:15 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
yiannis said:
Dedication mate impressive. i use to always train early but it was bodybuilding kind of training before i got into lifting.


Cheers mate, needs must and all that. I try never to miss a session for my own reasons however today my youngest woke up as I was heading out the door. Early morning and bad weather are not reasons, they are excuses. Tomorrow I have a very long day, I live in Essex but I will be working Cheltenham. Therefore I will be training at about 4am. I don't like the sound of that but it won't happen otherwise.
JohnIcon...20-09-2017 @ 10:48 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Great journal,love the idea of a trap bar row I'm guessing you can row higher, what is ment by an active foot if you don't mind me asking Happy
nailsIcon...20-09-2017 @ 14:02 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
John said:Great journal,love the idea of a trap bar row I'm guessing you can row higher, what is ment by an active foot if you don't mind me asking Happy


Thank you very much sir. The trap bar does allow for a greater ROM and I like the neutral hand position. I found that with a bar it hit my body right at the point where I start to feel the contraction. With the trap bar I can pull a little higher and really feel my lats contracts. I'm starting to learn though lighter controlled reps are better using this bar. In the future I will try and squeeze more rather than using momentum. I have trouble feeling my back work so stricter reps tend to be better for me. If you haven't tried rowing with the trap bar I recommend it although the bar path may take a little getting used to.

I have flat feet and if I do not actively try and make an arch it effect the sequencing of my squat (and deadlift). I know many people take about "spreading the floor" or "grip the ground with your toes" or other such cues. To me the cue that works in thinking "active foot". I do rotate my toes out slightly (external rotation) as well but its quite subtle. This process makes my lower body feel very powerful and changes my pattern from being quads all the way to engaging may hamstring and glutes as well. I hope that helps, it's hard to explain since most of it is to do with feel. Its easy to overcook these things but when I get it right I know.
JohnIcon...20-09-2017 @ 14:28 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
nails said:
Thank you very much sir. The trap bar does allow for a greater ROM and I like the neutral hand position. I found that with a bar it hit my body right at the point where I start to feel the contraction. With the trap bar I can pull a little higher and really feel my lats contracts. I'm starting to learn though lighter controlled reps are better using this bar. In the future I will try and squeeze more rather than using momentum. I have trouble feeling my back work so stricter reps tend to be better for me. If you haven't tried rowing with the trap bar I recommend it although the bar path may take a little getting used to.
I have flat feet and if I do not actively try and make an arch it effect the sequencing of my squat (and deadlift). I know many people take about "spreading the floor" or "grip the ground with your toes" or other such cues. To me the cue that works in thinking "active foot". I do rotate my toes out slightly (external rotation) as well but its quite subtle. This process makes my lower body feel very powerful and changes my pattern from being quads all the way to engaging may hamstring and glutes as well. I hope that helps, it's hard to explain since most of it is to do with feel. Its easy to overcook these things but when I get it right I know.


Makes sense,I have a gut so I feel trap bar would allow that greater rom . Thanks Happy
nailsIcon...22-09-2017 @ 11:02 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Friday 22nd September 2017

Finally managed to get back out. The small one keeps waking up, he woke up today but I just about managed to get him back to sleep. It only left me 35 minutes to train but that's better than nothing.

I'm trying some new shoes. They are bowling shoes which are very firm but have less heel elevation than I'm used to.

Squats
70kg x 5 reps
90kg x 5 reps
120kg x 5 reps
140kg x 4 reps
160kg x 3 reps
--Belt on
180kg x 3 reps
180kg x 3 reps
180kg x 3 reps
180kg x 3 reps -- 12 reps @ 90% of 200kg training max. All nice and easy, feels a bit different due to the shoes but I will adjust. This is only 1 set down on what I intended so not too bad.

Bench Press
70kg x 5 reps
90kg x 5 reps
110kg x 3 reps
130kg x 3 reps
130kg x 3 reps -- 6 reps @ 78% of max . Ran out of time, I had planned for 5 sets but I'm glad to have got something in considering the time constraints.


OxmanIcon...22-09-2017 @ 15:06 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
Awesome work done in no time at all mate!
nailsIcon...22-09-2017 @ 19:22 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
Oxman said:Awesome work done in no time at all mate!


Cheers Ox, I needed to get something done even if it was the bare minimum. Next week should be better. I have to say I am enjoying a bit more volume. Not sure how true it is but I feel like I've gained some muscle over the last few weeks.
JohnIcon...24-09-2017 @ 11:33 
#biggef
Member 5263, 3492 posts
SQ 260, BP 195, DL 260
715.0 kgs @ 130kgs UnEq
Nice work it can be easy to skip odd training day here and there because of lack of time but to fit that in in that time fair play.nice lifts Happy
nailsIcon...25-09-2017 @ 09:18 
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my wood got all bloody
Member 1001, 5711 posts
SQ 240, BP 160, DL 272.5
672.5 kgs @ 102.5kgs UnEq
John said:Nice work it can be easy to skip odd training day here and there because of lack of time but to fit that in in that time fair play.nice lifts Happy


Cheers John. I think my usual giant set format helped a lot. It has a cardio element built in so now when I do straight sets I recover much quicker between each set. Effectively this means I can do a set, change the weight and got again right away. Works out to be ~30 seconds between sets. Quite the sweatfest though.

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