fine box squats
in re to chinups its 2 more reps then u got last week in a set. i wouldnt be too pissed off with it. perhaps u should take ur deload more seriously and back off heavy support work :O
p.s wheres ur mind for u to stop at 5 on squats :S life getting you down bro? xoxoxo hug
Jono: cheers dude.
Pickle: Yeh just wasn't concentrating on the workout. Just had "5 reps" in mind whenever I unracked the bar, not focussed on which set I was doing. Only really realised when I went to record it in my spreadsheet.
Tonight I benched. Not happy as my bench continues to stagnate.
115kg x6 - failed on the 7th at the mid point. Although felt more solid in my form than the last couple of weeks.
THick bar DB rows
100kg x8 - just done already, no reps left in me
Front lever pullups tucked position
22kg x8 2 sets
Rope tricep ext
BW x8 2 sets
Pronated wrist curls
20kg x10 2 sets
Supinated wrist curls
good benching tim, 115 for 6 is pretty solid even though u werent happy with it. i dont know how much good those floor presses are doing u, considering ure a raw lifter.
just a thought. may be that ure triceps are getting loaded too much, taking heavy militarys and dips into the equation.
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.
Pickle: Don't you dare go and get stronger than me :angrydude: I can't be the weakest Aussie.
PV: Yeh, it'll take time. I ordered some bands today so I'm going to do some band accessory bench work to bring my sucking point up.
Lionheart: I'm actually surprised at how well the rows have come along. I've added 10kg to these without any real thought about it.
Bulky: I don't know that I'm overworking the triceps. But I do agree that the floor press may not be the answer. I haven't noticed any real benefit from the floor press aside from being a great tricep strainer.
I ordered a safety squat bar and a purple band today. The band should be good for squat and bench loading, work my bench weak point differently I hope. The SSbar should be fun and help me with my squat form. I'm also considering buying a legpress/hacksquat machine sometime later this year. I need some options that give me a break from the same stuff I keep doing.
^^ The squat will be this cycle, ditto the bench. And before taking on 5/3/1 (Dec 09) I was only doing doubles and triples with 130kg bench and 165kg squat.
Remember that I'm crap at reps. I'm still able to hit 3-5 reps with more weight, just can't rep out with the "lighter" stuff. I did 3-4 with 127.5kg not long ago, which would supposedly imply that there is no difference between me lifting 117.5kg and 127.5kg.
another 5/3/1 log. I hadn't realized you were also doing this split. Tells you how often I'm on these days. Weight is strong, stronger than I think I've ever seen you before. How is the bodyfat and weight these days anyway? Still packing on the leftover honeymoon weight?
^^ I leaned down after the honeymoon but have put back on muscle. So I'm sitting at ~90kg but leaner than I have been at that weight before. I'm probably about 2% fatter than I'd like but that seems to be fixing itself nicely as I put on muscle. I posted my stats a page or so back, gives you an idea of where I'm at.
As for the lifting, I'm not at PB territory but I am performing better at everything at once. So in the past I've had a great deadlift and a crap squat and bench. Now everything is running along near best ever levels. Big thing is that with the 5/3/1 I'm pulling more reps and generally pushing myself to not be such a wuss. Previously I'd get to rep 3 on deadlifts and stop, now I am going till I'm too dizzy to stand up straight.
Pickle: When I was done with deadlift number 7 I was seeing stars, number 8 and I was going to throw up. I was done and dusted.
Days like this I find it better to just walk away. All the sets felt like I couldn't grip the bar strongly enough, every rep felt heavy, had no energy, just didn't seem to pull strongly, had to concentrate on the bar path (drifting out too much), etc, etc, etc. If I'd kept going I'm sure the accessories would have just been too much work today.
Rob: I knew I should have had more in me. When I am getting ready for a session I look up my current best lifts and work out the estimated maxes associated, then work back to the weight for the day and the reps I should be capable of with my max. This keeps me in the zone so that I have a feel for what I should and can lift. A rep here or there I'm less concerned about, but being essentially 20% down is noticable.
nice overall session.
very strong dips Tim!
oh and the soundtrack brings me many memories.. Smashing Pumpkins were one of my youth bands (not that i'm old.. you get it).. they were awesome.
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion