wow, nice benching tim 115 for 6 is quite respectable. u beat me now anyway anyways, hope u have a good time, and c u in the log section again in awhile
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Ben: Only one?? It's a honeymoon, it is all the time!!
Kurt: Beaches are overrated in my book. Sand follows you home, especially in crevices you don't want it in, it is hot, the sun burns my fragile skin, it is often windy.......
Bulky: Thanks dude, I'm now back!
The cruise was great. They had a pretend gym on the boat, but in fairness the gym couldn't have freeweights due to the movement of the boat. It was hard enough running on the treadmill, let alone squatting with weight. I gained weight on the cruise, up to 92kg (today I was 90.5kg after losing some water weight).
Also I officially hate the lat pulldown. Shit exercise and it was topped off by a lameo old guy that wanted to just do a quick set of 8. He proceeded to do 8 at one weight, then 8 at another, then 8 in the reversed position, then a final weight the other way around.
So back at it for week 3 of 5/3/1, the first cycle of it and although it is week 3 I started it on the 15th Dec 2009.......
70kg x1 2 sets
142.5kg x6 - this was good and indicates a good gain on my squat
62.5kg x12 5 sets
Single leg calf raise
42kg x8 2 sets
80kg x5 - was close to tearing my shorts so stopped early on these, also lacked energy so didn't bother with any more sets.
Thanks Jono, I'm happy to have pulled some of the suck out of my squat.
Interesting day, my overhead press is finally on the improve after several years of neglect.
62.5kg x6 - happy with this, means I've added some strength to it nicely.
10kg x10 4 sets
10kg x12 4 sets
Lean away lateral raises
10kg x10 3 sets
BB bicep curl
40kg x10 2 sets
Plate overhead extension
20kg x15 2 sets
Felt pretty good about this evenings session, aside from the fact I should have done it two days ago....... :keke:
172.5kg x6 - happy with this, wanted 6-8 and 6 was realistic
Front squat - due to the lame appearance they made in the last lower body session
60kg x10 5 sets
Single leg hammy curl
20kg x8 4 sets - my calves were cramping like made as I did these so had to pull up short in every set
Tx2 2 sets
1x2 2 sets
^^ Yep deadlifts win.
But unfortunately my bench sucked today. According to my reps this week I have gained at least 8kg on each of my lifts (15kg on my deadlift). But not my bench. Apparently it is exactly the same.
122.5kg x3 - 4th rep wouldn't go up (without form going out the window) and I was aiming for 6-8, 6 was realistic.
DB Incline bench
32kg x10 5 sets
Thick bar DB rows
42.5kg x10 5 sets
strong deads and good benches timbo, i just love how u can row the damn thick dumbell for so many reps/sets without ur grip giving out, must have some manly big rough hands :)
On a serious note, i have been trying to improve my grip, and the dumbells at the gym im currently working out at go only up 2 40 kg, but after 20kg they handle get noticeably thicker. How thick is your thick bar? gonna ask at the gym how thick mine is ( no homo) :)
Kurt: Yeh but it feels like a failure when everything else has improved and my bench is still the same.
My own thickbars are actually old pieces of pipe. The one I use for rows is just over 2" thick (standard bar is 1.25" I believe, so more like lifting an O bar collar) and the other I use is 2.5" thick. The thicker bars at gyms tend to be 1.5-1.75" thick I believe, and they generally tend to lack knurling. For pressing they are fine, but they assume you just rest them on your hands not actually grip and control them.
Try using some chalk, liquid or powder, which will help immensely. Either that or find the non-chrome bars to use, they just don't get as slippery with use.
No worries about the bench though, there's always one lagging movement at any given time. And you probably expended a lot of energy while you were honeymooning. ;)
I also had a lot of sex :DOriginally Posted by El Freako
Got my belt and wraps in the mail this morning. Ordered them from Titan Australia. Minh was really good to deal with, so I can highly recommend ordering stuff from them.
You are very right about the lack of knurling on the dumbells, they have the HS line of dumbells, which i dont particularly like, instead of the plates gettin bigger in diameter,they just get wider, so the 40kg's touch very easily, adn the handle is about 1.5 inch thick and no knurling, really hard to hold on too long, but it will greatly improve my grip.
Jono: it will only improve your grip if you have chalk, as slippery does nothing.
Mike: New PB's? I was joking on Facepage.
Although I can state what I was working off of and what I should be working off of from my 5/3/1 (deload next week).
90% of 140kg
Max still 140kg
90% of 163kg
Max now 173kg
90% of 198kg
Max now 208kg
90% of 70kg
Max now 75kg
The joke I made on Facepage was that I have just bought some knee and wrist wraps and a belt from Titan Australia (Titan were great to deal with and I can highly recommend Aussies to order from Minh). I was having a practice at wrapping my knee last night and was amazed at how much a light wrapping gave me, let alone if I did an X wrap or really stretched it tight. I can see how knee wraps could easily give you 20-40kg on your squat, maybe even your deadlift, without any trouble at all!
seems as if 5/3/1 is working very well for u tim glad to see that. lifts look much improved over a short period of time. deadlift, squat and mp have all come up. as have been said dont sweat the bench. i have the same issue. my bench strenght is the hardest to bring up. we are pretty much equal in the bench too. so u just stay put until mine starts to move up;)