nice squatting Timbo!
Rob: try getting a couple of 20kg flat plates and place them on the ground, then do single leg calf raises with a dumbbell. You can set up near an upright support or a wall for balance.
Jono: Thanks dude. I was pretty happy with those squats. Working off of Wendler's calculator I've added 22kg to my squat in two cycles of 5/3/1. Reality I've probably added about 10-15kg.
Overhead pressing today.
65kg x5 - meh. Not a real improvement over the last cycle, although I still have added weight to the lift overall.
Behind the neck jerk
65kg x8 2 sets
11.5kg x8 4 sets
20kg x15 pronated 2 sets
20kg x20 supinated 2 sets
OHP doesent look bad at all. real nice pullups and pushups as well there!
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.
Jono: They were really quite tough too.
Rob: I've added a pretty decent amount to my overhead press out of these two 5/3/1 cycles.
Ben: Yep. But I still like knowing that I haven't just made a false leap up in weight.
Bulky: My back is feeling those pullups today. I just kept doing sets, was almost going to do another set!!
Ok deadlifts today. Trained late, so no chance of C&J's.
175kg x6 - happy with this, felt good and could have pulled one more at a grind (but I don't want to grind any).
10kg x15 3 sets
Single leg leg curls
16.5kg x15 3 sets
^^ I've got standard Olympic sized plates that have rubber edges. I've then got some 1-1.5cm matting that is like a rubber foam (cheap stuff) over bricks.
For snatches and C&J what I have is some concrete pavers (50x50cm) that I've put on a sand pad (shed and pool used to be there). So I pull on the pavers and drop into the sand.
It is gradually ruining my plates, and probably the bar as well, but I'm not that fussed. I've been pricing a bumper set and fitting out a complete home gym setup and including a fantastic 5-55kg dumbbell rack and set I could have everything for <$10,000. Only thing is I don't have anywhere to put it all. So that is all on hold until we buy a place to live in. The wife is keen on having a home gym setup as well, so it will happen.
Benching today sucked. Still don't seem to have added anything to the lift. Strong off the chest, but it was the lockout that was shit. So my triceps continue to be aweful.
125kg x3 - couldn't lock out the 4th rep. Had plenty more off the chest.
40kg x10 2 sets
Thick bar DB row
45kg x20 2 sets
Close grip lockouts
80kg x8 - whole heap of suck, this was meant to be 12-15 reps
BW x12 2 sets