Benching is looking strong boyo.
Ben: I'd say that it is my lack of shoulder strength that is holding things back. The floor press was easy and just a over-reach for the DE sets. My pin presses from the bottom are good too, it is only my bench that continues to suck.
Kurt: I'm hoping it is new stuff, but I want it on the good ole Aunty.
ironheart: I think the hammys should be strong enough to be able to pull heavy again soon. I've definitely added some mass to them (zero to some isn't hard though). End of January should be some decent lifts.
Would've posted this last night but the forum caught AIDS. Ben, Kurt, Mike and I were lamenting this fact on FacePage.
Belarus lifter Rybakau doing a triple with 240kg at 85kg just before his Olympic competition.
General usual warmups
ATG squats - I don't know why I specify this, probably so they don't seem so lame. Accumulating sets over 80%, got 7 instead of 8.
140kg x2 2 sets
145kg x1 2 sets
150kg x1 2 sets
155kg x1 second set failed out of the hole.
SL DB calf raises
37kg x8 4 sets
Hanging leg raises
BW x15 2 sets
SL SLDL - DE
37kg x2 6 sets
60kg x15 2 sets
^^ Now I am feeling lame.
Yep I am going to get a belt and some wraps. As I said in the chat, I'm getting old and starting to notice my wrists and the like when I shouldn't be. If I want to keep doing this long term my light frame is going to need the support on the >85% lifts. Probably won't happen until late January though.
Happy with this evenings session.
40kg x3 4 sets
110kg x2 2 sets
120kg x1 2 sets
125kg x1 2 sets
130kg x1 2 sets
BW x4 3 sets
Front lever pullups - tucked position
BW x4 3 sets
Close grip bench
90kg x8 2 sets
BB bicep curl - biceps were already sore from last session.
30kg x12 2 sets
Mike: Thanks dude. The chins will improve rapidly too, as my chins were stronger than my pullups.
Xiva: I'm sorry it isn't rap or metal or whatever the cool kids listen to these days, I guess I just have broader musical horizons.
Ben: I'm not a cripple, yet.
Some bloody hot days just recently, so just doing some gardening was enough for me this weekend. Deadlifted today.
Snatch and C&J
170kg x2 x2
175kg x1 x2
180kg x1 x2
182.5kg x1 x2
155kg x8 This set nearly killed me!
BW x1 Cramped up in my calf and hammy
BW x4 x3
Single leg Donkey calf raise
40kg x8 x3
Split squat - DE
60kg x2 x8
Donkey calf raise
40kg x20 x2
Ben: My back is fried today! I'd like to hit 160kgx8 soon.
Xiva: As Ben mentions I have got a few vids of them, plus I did put a couple of photos up recently (ish). Just have a flick back through the pages, although the soundtracks have disappeared on a couple. I do have some better footage and I never recorded max sets or PB's so I will post some more stuff in the future.
Oh and the snatches and C&J's were just a warmup with the bar to see how my wrist is faring. I need to practice these again and get myself doing them full squat style.
2.5kg x5 10sec
5kg x5 x2 10sec
95kg x2 8 sets
Thick bar DB press
60kg x5 4 sets
BW x4 2 sets
BW x3 2 sets
BW x12 lame
BW x8 super lame
Aight, i'll do that then :)
Solid session today.
Got a question bro.
I've been told you're a smart guy that knows his shit :)
What are you opinion at amino acids?
Personally i've been thinking about trying Beta Alanine and BCAA.
I first belived that it wasn't worth it in the beginning, but i saw some pretty interessting studies lately.
Would you recommend any amino acids?
And btw, what supplements do you use your self?
Jono: good to see you back in the logs
Xiva: You're going to have to tell me your real name dude.
Amino acids are kinda overrated. We already get decent profiles of them in stuff like whey protein and good old meat.
Beta-alanine seems to have some good support for its use. Bit early to say how good it is, but I haven't seen any bad science or science saying it sucks.
BCAA I posted a roundtable discussion thread from the NSCA J St & Cond in the articles section. Basic summary was that most nutritionists are not sold on their need over and above normal protein sources. Leucine however there is a call for over and above, but this isn't 100% certain yet.
Personally I take ZMA, Glucosamine and Fish Oil everyday. Then I take a pre-WO shake of whey isolate + creatine in water. Then PWO I take a whey blend (isolate+conc) in milk with some dextrose.
Today I squatted and was non-plused about lifting at all.
Snatches and C&J
120kg x5 - suck, this should have been 8-10 reps.
Single leg calf raise
40kg x8 3 sets
60kg x20m 2 sets