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| nails |  | ... | 09-03-2018 @ 08:52 |
 my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | John said: Wise thinking, also great work with them bands  Cheers John, although reading it back I'm surprise you could discern my meaning with all the typos and funky order. My brain works faster than my hands. | ||
| nails | | ... | 09-03-2018 @ 09:00 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:I'm liking those banded rows...a lot! Some quality sessions mate and that 250 dead was a piece of cake! They worked well, there is so much tension at the top. The best bit, the bands force me to pull through the entire range. Normal for BOR, there's deceleration element or I end up with a gut full or bar. That's one of the reason I like using the trap bar. This however is different But very good. The only tweak I will make next time is the anchor point. Under foot feels like the wrong direction, I want to pull back a bit rather than straight up. Therefore I need to anchor the band to something sturdy just in front of me. I'll probably use a heavy DB as I tried with my bench but it moved. If I get to the point where I can't shift 250 then I'll need some dedicated strength work on deads. While it moves I'm happy to keep it as assistance. It's not a focus but at the same time I don't want it to drop off. | ||
| nails | | ... | 09-03-2018 @ 09:28 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Friday 9th March 2018 Very tired today, almost skipped training and had more sleep. It squats today so 3 hours will have to do. Lats hate me today, especially the lower portion, screamed at me with every movement, awesome. Squats 70kg x 3 reps 120kg x 3 reps 140kg x 3 reps 160kg x 2 reps --Belt on 180kg x 8 reps --PB by 2 reps or 5kg 180kg x 8 reps YTWL 5x5 between sets Quick one today, no fluff, no messing about, no time lol. Short and sweet. Hail to the king of lifts. | ||
| nails | | ... | 12-03-2018 @ 10:02 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Monday 12th March 2018 A1 Trap Bar Rows bar x 10 reps 65kg x 10 reps 75kg x 10 reps 75kg x 10 reps 75kg x 10 reps --I could use a small increment now. A2 Dead Press bar x 6 reps 60kg x 6 reps 70kg x 6 reps 80kg x 6 reps 90kg x 1 rep --Belt on 102.5kg x 1 rep --A bit wonky, left side decided to hit a sticking point but then kicked back in. 92.5kg x 6 reps --PB by 1 rep. A3 Kneeling Rollouts x 6 reps x 6 reps x 6 reps x 6 reps x 6 reps A4 Squats 70kg x 3 reps 120kg x 3 reps 140kg x 2 reps 160kg x 2 reps 180kg x 1 rep --Tempo Squat 200kg x 1 rep --PB by 10 kg. My initial goal has now been hit. The plan is to squat 200kg in two separate sessions. I can now work on building the reps. The temp style may hang about for a few more weeks but it will be phased out as it has served its purpose for now. YTWL's 5x5 | ||
| stephen9069 | | ... | 12-03-2018 @ 18:09 |
 Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | that was well fought on the dead press It shot up once you got it past the sticking point. The tempo squats are just getting ridiculous lol | ||
| nails | | ... | 13-03-2018 @ 13:32 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:that was well fought on the dead press It shot up once you got it past the sticking point. The tempo squats are just getting ridiculous lol Cheers mate, left has always lagged behind a bit. I did a few extra sets of band presses later in the day just on the left side. I think it's co-ordination rather than strength. The tempo squats have been a worth while endeavour, they have taught me where I am weak and where I fail. However volume would be more useful from now on. My plan is to work with 200kg and build the reps over the next 6-8 weeks. I'm not going for anything crazy, something like 3-4 x 5-6 is about right. | ||
| nails | | ... | 13-03-2018 @ 13:47 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Tuesday 13th March 2018 A1 BB Curls 10kg x 20 reps 20kg x 20 reps 25kg x 15 reps 25kg x 15 reps --Turned the last couple of sets into a semi drag curl, hit the bi's very well but my left is still doing the lions share. 25kg x 15 reps --Drag curls, right only 6kg x 15 reps --I certainly felt a contraction in the upper arm but now sure it was the biceps. Maybe I should do some crippling reps to induce soreness and find out that way... A2 Kneeling Hip Extensions x 8 reps x 8 reps --Stopped it here as a twingey left warned me not to push it. A3 Front Foot Elevated Split squat/lunge 50kg x 10 reps (Each Side) 50kg x 10 reps (Each Side) -- A nice little experiment. I used an incline platform which worked much better than the flat I had been toying with. Mobility is challenge in the ankle and hip flexors. I think this will be a good addition if just for that. I was conservative with he weight today but I either need to go heavier or up the reps. Deadlift --Hook Grip 70kg x 3 reps 120kg x 3 reps 160kg x 2 reps --Belt on, Reverse bands on, Wide grip. 230kg x 5 reps 230kg x 5 reps --Again more reps or more weight required. YTWL's 5x5 | ||
| John | | ... | 13-03-2018 @ 14:23 |
#biggef Member 5263, 3492 posts SQ 260, BP 195, DL 260715.0 kgs @ 130kgs UnEq | Quality workout as per,how was you recovery after all them band pulls and rows,ps YTWL have become my go to for finishing bench day, thanks | ||
| Oxman | | ... | 13-03-2018 @ 15:40 |
 Likes tight rubber Member 2981, 11067 posts SQ 242.5, BP 192.5, DL 330765.0 kgs @ 92.9kgs UnEq | Some great sessions mate...once out of this strength block i'm going to be giving tempo stuff a go...looks so useful. | ||
| stephen9069 | | ... | 13-03-2018 @ 19:16 |
Frequents the HOUSE of GAIN. Member 3836, 4233 posts SQ 225, BP 200, DL 300725.0 kgs @ 119kgs UnEq | another strong session mate out of curiosity why elevate the front foot when doing the split squat ? | ||
| taz | | ... | 14-03-2018 @ 07:06 |
 he who does the volume wins Member 2498, 3652 posts SQ 160, BP 125, DL 225510.0 kgs @ 109kgs UnEq | Looks like things all still going well. The 250 dead looked good and the squats looking very strong. Also 100+ dead press not to be sniffed at. | ||
| nails | | ... | 14-03-2018 @ 17:09 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | Oxman said:Some great sessions mate...once out of this strength block i'm going to be giving tempo stuff a go...looks so useful. Cheers mate, tempo stuff is great for fine tuning and finding where your weaknesses are. It's also damn hard. I bet you plan to do tempo deads or something sick like that. | ||
| nails | | ... | 14-03-2018 @ 17:14 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | John said:Quality workout as per,how was you recovery after all them band pulls and rows,ps YTWL have become my go to for finishing bench day, thanks Thanks John. I know people say band work is more stressful than straight weight but honestly I'm the other way around. I recovery much quicker using bands for some reason. They're like magic for me, that could be because I'm explosive and bands emphasise that element. I've been going YTWL's almost everyday. My right arm still needs a bit of work as it wants to internally rotate but progress is being made. I definitely suffer from desk worker posture problems. | ||
| nails | | ... | 14-03-2018 @ 17:20 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | stephen9069 said:another strong session mate out of curiosity why elevate the front foot when doing the split squat ? Thanks mate, getting there. I'm trying to focus om my quads, everything seems to hit my hams, glutes and lower back these days. Basically I used to be quad dominate and now I've gone the other way. I want to give them some extra work before they become a weakness. The mobility stuff that come with it is a bonus. However my setup is poo. I need to take it outside and use the SSB oh and stay more upright. I just wish the SSB fit in the garage but it's too wide but about 2". | ||
| nails | | ... | 14-03-2018 @ 17:23 |
my wood got all bloody Member 1001, 5711 posts SQ 240, BP 160, DL 272.5672.5 kgs @ 102.5kgs UnEq | taz said:Looks like things all still going well. The 250 dead looked good and the squats looking very strong. Also 100+ dead press not to be sniffed at. I remember a Taz that used to post here many moons ago. He was a nice bloke, I hope he starts posting again soon. I feel strong at the moment and the niggle are somewhat minimal. That's a top result in my book. I've narrowed my focus to basically squats and press, everything else is assistance. Pretty sure my squat will overtake my deadlift at some point. | ||
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