Nails Log
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| nails |  | ... | 23-01-2018 @ 09:28 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:Again with the brutal squats lol and pressing as strong as ever mate. Got to be done mate. Strangely these reps almost feel heavier than heavy singles. I'm slowly turning into "Squat and Press man". | ||
| nails | | ... | 23-01-2018 @ 09:39 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 23rd January 2018 I feel very beat up today, this is in a very literal sense, KM was fun last night. Elbows are very still this morning so need to be mindful of that. KB Swings 7.5kg x 30 reps Kneeling Hip Extensions x6 reps x6 reps x6 reps --Half Nordic Curl x 1 rep SSB Walking Lunge bar x 20 reps 40kg x 8 reps 40kg x 8 reps Deadlift --Hook Grip 70kg x 3 reps 120kg x 3 reps 160kg x 3 reps 200kg x 1 rep --Reverse Bands on, Straps on 240kg x 3 reps --Belt on 270kg x 1 rep --Intended to do 3 reps but I was off centre and the left was heavy. 300kg x 3 reps As Ox pointed out, I am not a powerlifter so I do not need to stick to the big three. Since I need more upper back (in fact back in general) work I'm going to overload my deads with reverse bands. Hook grip will be used up to the point where it becomes limiting then it's all straps. More volume required, 300kg is heavy but I need more total reps. | ||
| stephen9069 | | ... | 23-01-2018 @ 14:16 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Strong pulling mate. What about some high rep rows again you were smashing them before im going to drop the heavyish barbell rows and go higher reps again. | ||
| nails | | ... | 23-01-2018 @ 14:37 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:Strong pulling mate. What about some high rep rows again you were smashing them before im going to drop the heavyish barbell rows and go higher reps again. Thanks mate. Yep I agree, those crazy DB rows were awesome. I dropped them as I thought they were taking up too much energy. However that wasn't the case. | ||
| John | | ... | 23-01-2018 @ 17:11 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | nails said: Cheers mate, certainly on the the cards, I've used bands before and like them. I need stability in the locked out position. Whenever the weight gets maximal stability at lockout is just as much a problem as lockout strength. Those are the two major issues I need to work on. It will take some experimentation to find out what works so I'll likely switch things in and out. I should image bands on Ohp would be quite unstable good or bad, been watching savage he has be using bands on Ohp too, | ||
| Oxman | | ... | 23-01-2018 @ 18:31 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Very nice mate...what bands are you using for reverse band work? | ||
| nails |  | ... | 23-01-2018 @ 19:26 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | John said: I should image bands on Ohp would be quite unstable good or bad, been watching savage he has be using bands on Ohp too, I've had the odd go before but I've never had a dedicated stint with them. Well worth a go for sure. | ||
| nails | | ... | 23-01-2018 @ 19:30 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Very nice mate...what bands are you using for reverse band work? Don't know what brand they are but they are big heavy bands. They take off a little over 60kg from the bottom and are pretty much slack at the top. Reverse bands are not a straight equation for me as 240 x 3 is unlikely to have happened today. I could probably have hit 320 today so those numbers play funny games. It goes to show where my weak point it, right on the floor. I just get stronger the higher the weight gets. | ||
| nails | | ... | 24-01-2018 @ 10:04 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Wednesday 24th January 2018 1xDB Press 40kg x 10 reps (Each Side) 50kg x 10 reps (Each Side) 70kg x 5 reps (Each Side) --Left it there today. I will build the volume back slowly over the next few weeks. I also need to externally rotate my shoulder a little more (or at least create tension in this area). This is something I had learned to do without thinking but without practice this element has become de-trained. Press Against Bands bar x 5 reps 60kg x 5 reps 70kg x 3 reps 70kg x 3 reps 70kg x 3 reps -- Wow that got hard quick. The bands kick in hard pretty much at my sticking point and force me to work through it. I've no idea how much tension is at the top but this feels more than the sum of its parts. The weight is very active and my lats and biceps were under strain as well as pressing muscles. I should reduce the weight and build up from a lower start point. 60kg is likely perfect. Incline Press 60kg x 10 reps 60kg x 10 reps 60kg x 10 reps --Nothing fancy or heavy. Just getting the work in. The extra ROM hit my chest quite hard and I was left quite shaky even though this is very light. Epic chest pump lol. As the video shows, my rack is not quit set up for inclines. This will naturally limit the weight I can use which means high rep assistance work is the name of the game. | ||
| Oxman | | ... | 24-01-2018 @ 18:39 |
Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Good solid work mate...might be worth doing some of that overhand band work lighter for speed too mate, just a thought. | ||
| nails | | ... | 24-01-2018 @ 18:57 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Good solid work mate...might be worth doing some of that overhand band work lighter for speed too mate, just a thought. Cheers mate. I agree. In the past I've only really done singles with bands. The reps got hard quick, each set was harder than the one preceding it. I'm going to back off to 60kg next time and see how that goes. Funny how something so light can pose such a challenge. | ||
| stephen9069 | | ... | 24-01-2018 @ 21:47 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | Now that is some strong rowing mate. I like incline press its sort of the middle ground for pressing will be interesting to see what carry over it has to your overhead. | ||
| nails | | ... | 25-01-2018 @ 13:06 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:Now that is some strong rowing mate. I like incline press its sort of the middle ground for pressing will be interesting to see what carry over it has to your overhead. Ha not yet it isn't mate but it will be. As Ox suggested I need to get some chest work in and as you say inclines are a middle ground. A bit of upper chest power could be useful as well. I try not to lean back when I press but it does happen from time to time. Therefore I should be prepared. I'm not going to go heavy with it though due to rack limitations. However I do have a goal of 5 sets of 10 with 100kg. | ||
| nails | | ... | 25-01-2018 @ 13:14 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Post Edited: 25.01.2018 @ 14:17 PM by nails Thursday 25th January 2018Crap nights sleep, very tired today. Squat 70kg x 5 reps 90kg x 5 reps 120kg x 5 reps 140kg x 3 reps 160kg x 1 rep --Belt on 180kg x 1 rep 200kg x 1 rep 230kg x 1 rep --A bit on the slow side. 160kg x 5 reps --Not sure I had the energy for something in the 80% range today so backed off a bit. 160kg x 5 reps 160kg x 5 reps This is actually not a bad place to start from. I can increment each week and aim to hit a solid 5x5. This should see me through the next 8 weeks at least. I also need to be a bit more brutal and reduce my rest intervals. That will add a metabolic effect and vastly increase the mental element. I also measured how much force my bands take to get to full extension (for overhead). Firstly I realised I'm using stronger bands than I have before, complete mistake. No wonder the resistance felt so high. These bands take ~35kg to get from the ground to the top of my head. Therefore I think its safe to say the total resistance is somewhere in the region of 35-40kg at the top of the lift. This is very rough but a reasonable approximation. | ||
| John | | ... | 25-01-2018 @ 16:01 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Nice sensible thought out strategy I like it  | ||
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