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Bim | ... | 05-06-2017 @ 22:42 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Monday 05/06/17 Squats, high bar, sleeves 20x5 60x5 100x5 140x3 Belt on 160x1 180x1 190x5 190x5 190x5 190x5 190x5 Had a particularly crap cold for the last few days which seems to be getting worse. Usually training makes me feel better, but not tonight, these were tough to start with and just got harder. I usually brace into the belt and hold my breath throughout the lift, but as it felt like my head might pop if I did that I exhaled on the way up which only made them harder and slower. Last set: Deads 70x5 120x3 160x1 200x1 200x1 200x1 Plan was for 230x5's tonight, but deads were just too uncomfortable / I felt too s**t. All considered a half decent session, I'm still feeling battered now a few hours later. | ||
Bim | ... | 06-06-2017 @ 22:22 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Tuesday 06/06/17 Bench, flat back, feet up 20x5 20x5 60x5 100x5 120x3 130x5 130x5 130x5 130x5 130x5 Quite hard to keep stable, reasonably tough sets. Last set: Laying dumbbell press 40x8 50x8 50x8 50x8 Pec deck x10 x10 x10 x10 OHPress out of rack 20x5 60x5 80x3 - too much tonight 70x5 70x5 70x5 Not done these for a few weeks and strength has dropped on them pretty quickly Nice session, feeling reasonably knackered by the end. | ||
Bim | ... | 08-06-2017 @ 21:32 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 08.06.2017 @ 21:32 PM by Bim Thursday 08/06/17Squats, high bar, sleeveless, paused 20x5 60x5 100x5 140x3 Belt on 160x3 170x3 170x3 170x3 Still feeling rough but these were all straightforward enough, couple of second pause on all top reps. deads 70x5 120x3 160x1 200x1 220x1 230x5 230x5 I wasn't sure how these would go, it took a fair bit of willpower to do the top sets, but once I got going they were fine. Still got a s**tty cold and seem to tire very quickly, felt pretty much finished off by the end of this relatively easy session. Still, good to get the reps in. | ||
Bim | ... | 09-06-2017 @ 22:56 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Friday 09/06/17 Bench, feet up, flat back 20x5 20x5 60x5 100x3 120x1 140x5 140x5 140x5 Takes quite a lot just to keep the bar stable, I'm enjoying this variation and it really taxes the chest. Pretty tough towards the end. Bench, close grip 100x3 120x1 140x5 140x5 140x5 Feeling a little fatigued on these, last set got tough Last set both bench variations: Decline bench 100x5 120x5 140x5 All done. | ||
Bim | ... | 10-06-2017 @ 12:18 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Saturday 10/06/17 Pullups x8 x8 x8 Bench 20x5 20x5 60x5 100x15 100x15 100x20 Dips x20 x20 x20 | ||
Bim | ... | 12-06-2017 @ 23:05 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Sunday 11/06/17 Went over to Aaron's place to sort out programing for the next few months (cheers mate), got some hard work ahead Monday 12/06/17 Testing a few maxes on accessory lifts this week to get my starting point for the next few weeks. Squats, high bar, paused 20x5 60x5 100x5 140x3 Belt on 160x1 180x1 200x1 220x1 - reasonably decent rep 230x1 - slowed down, form broke down a bit, pretty much a max 160x5 - 70% of max 160x5 160x5 Nice repping weight, kept them fast SLDL 70x5 120x3 160x1 Belt on, mix grip 200x1 230x1 250x1 - again, tough rep, not the prettiest but got it 175x5 - 70% 175x5 175x5 The paused squat - 220x1, 230x1, 160x5 last set. SLDL - 230x1, 250x1, 175x5 last set: Felt great tonight, still got the cold but it didn't affect lifting, quite surprised to get the 230 paused squat. | ||
Bim | ... | 13-06-2017 @ 22:48 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Tuesday 13/06/17 Bench 20x5 20x5 60x5 100x3 120x1 140x1 160x1 180x1 - 3 second pause Pin press from rack - pin 15 100x5 140x3 160x1 180x1 - max 125x5 - 70% 125x5 125x5 125x5 125x5 125x5 Set this right at the point my bech stalls at, very hard to get moving on the heavier weights AMH Press x8 x8 x8 x8 Good session | ||
ChrisMcCarthy | ... | 14-06-2017 @ 08:06 | |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Fine graft, as always! | ||
Bim | ... | 14-06-2017 @ 09:39 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | ChrisMcCarthy said:Fine graft, as always! Cheers Chris. Testing some maxes this week, the real volume work will start next week for a three week block, oh I can't wait! | ||
ChrisMcCarthy | ... | 14-06-2017 @ 10:09 | |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Bim said: Cheers Chris. Testing some maxes this week, the real volume work will start next week for a three week block, oh I can't wait! Just what you need during the Summer!! | ||
Bim | ... | 15-06-2017 @ 23:04 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 15.06.2017 @ 23:05 PM by Bim ChrisMcCarthy said: Just what you need during the Summer!! Of course! Thursday 15/06/17 Anderson squats, high bar 20x5 60x5 100x5 140x3 160x1 180x1 200x1 - Tough rep 210xf - got it just off the pins but no further 140x5 - 70% 140x5 140x5 140x5 First time doing these, I was expecting them to be about as hard as paused squats, but they were much harder, very tough to get moving. I struggled to get the setup correct starting off the pins, so first rep was unracked at the normal height and lowered to them, long pause then start the set. Deficit deads, couple of inches 70x5 150x3 190x1 230x1 250x1 - not quite a max, but not far off 175x5 - 70% 175x5 175x5 Anderson squats, 180x1, 200x1, 140x5. Deficit deads, 230x1, 250x1, 175x5 Nice session, I think the Anderson squats are going to give me a right battering when I get going on them properly next week. | ||
Bim | ... | 18-06-2017 @ 00:14 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Saturday 17/06/17 Incline bench 20x5 20x5 60x5 80x3 100x1 120x1 125x1 - arse lifted a bit, bad form 87.5x5 - 70% 87.5x5 87.5x5 Terrible bench / catchers for incline, and a little too steep. I've always been pretty terrible at this and haven't done them in a few years so it will be interesting to see how they go over the next few weeks. Top set and last x5: I went out drinking last night for the first time since christmas, good night but feeling a little shabby and light on sleep today :/ | ||
Bim | ... | 19-06-2017 @ 22:01 | |
6:19.WTF Member 3359, 3677 posts SQ 250, BP 210, DL 295755.0 kgs @ 89kgs UnEq | Post Edited: 19.06.2017 @ 22:03 PM by Bim Monday 19/06/17Squats, high bar, paused, sleeveless, 70% of max 20x5 60x5 100x3 140x1 Belt on 160x5 160x5 160x5 160x5 160x5 160x5 Not big pauses but enough, most reps were done at a half decent speed. Not much weight on the bar, but the volume was hard work, especially in the heat we had today. SLDL 70% max 70x5 120x3 160x1 175x5 175x5 175x5 175x5 175x5 175x5 Same as with squats, easy enough weight but getting fatigued by the end. Everything was done at a decent speed. Middle sets of squats and SLDL: Leg press 200x8 300x8 300x8 300x8 First day of the new program, loads of volume, enjoyable and hard work | ||
ChrisMcCarthy | ... | 20-06-2017 @ 08:40 | |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Are you a bit sunburnt there or is that just a trick of the light? | ||
matthewvc | ... | 20-06-2017 @ 09:59 | |
‘downsizing’ Member 5704, 3220 posts SQ 280, BP 210, DL 320810.0 kgs @ 96.3kgs UnEq | Bim said: Of course! Thursday 15/06/17 Anderson squats, high bar 20x5 60x5 100x5 140x3 160x1 180x1 200x1 - Tough rep 210xf - got it just off the pins but no further 140x5 - 70% 140x5 140x5 140x5 First time doing these, I was expecting them to be about as hard as paused squats, but they were much harder, very tough to get moving. I struggled to get the setup correct starting off the pins, so first rep was unracked at the normal height and lowered to them, long pause then start the set. Deficit deads, couple of inches 70x5 150x3 190x1 230x1 250x1 - not quite a max, but not far off 175x5 - 70% 175x5 175x5 Anderson squats, 180x1, 200x1, 140x5. Deficit deads, 230x1, 250x1, 175x5 Nice session, I think the Anderson squats are going to give me a right battering when I get going on them properly next week. started doing these andersons very similar to you - deep off the pins. they're a tough exercise even with just over 60% (of my max mono/wrapped squat) for a triple i can feel it. hope they bring good gains to our squats | ||
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