Nice workout there Tim
And great progression you have made with your measurements, arms and thighs are big, any pics coming up Tim
Big_guns_lance: the missus is terrible at action shots while I'm lifting and she doesn't like me posing much (calls it being trapped by the mirror). I'll see if I can't get some taken in a few weeks.
KM: Yeh I'd say my systolic was high due to a few things that should be lower on other days. My resting heart rate was high too. You wouldn't believe that I have an impressive vernacular and edit a publication for work, but it is hard to describe the rope exercise.
It was beautiful weather this afternoon. Pulling on the singlet and knee wraps and going to lift was great. Then of course reality hit and I was down about 10-15% and I may have strained my forearm on the hang snatches.
Lower - done barefoot
Hang snatch x3
Donkey calf raise x10
Standing calf raise
125kg x5 toes in
125kg x5 toes out
125kg x6 toes out
125kg x6 toes in
Belts do help with back stability, but only really on max effort lifts. Since I don't go in for max lifts anymore I don't see the point. Plus if I get asked to lift something I don't want to have to say "I'll just go and get my belt, my knee wraps, my straps......"
Yeh the waist thing does suck. That's why I think I've added about 1% bodyfat. But it is winter here so going to lean down a bit for summer anyway.
^^ Reasonably sure
I've put on some muscle mass where you take the waist measure for this. It is taken rather high, just above the belly button, and I would normally take it lower (where I'm narrower by1.5-2cm). The higher measure takes in some of my lower lats and errectors.
I definitely am fatter though as I seem to retain more water from time to time and look shithouse. While I have retained water in the past I've never looked flabby.
The SLDL's I should have been getting them for 8. I've been feeling really flat of late. Actually thinking I'll switch to single leg SLDL's next week.
Got a couple of sessions to write up since I last posted. I'll actually write up everything I do in a session to give people an idea of what goes on in the filler of a workout at my place.
Skipping/jump rope 3mins
Scarecrows (Tunen )
Band tricep ext
Incline bench x2
Lower trap contraction/wall slide
3 (dog trying to lick my face so missed 1-2 reps)
3 (had started doing laterals already)
Lateral raises (50-60 degrees scapular plane)
BB bicep curl
OH DB tricep ext
Didn't include general pacing and conversations with the missus. :linedrunk:
And last nights leg session.
Skipping with butt kicks and knee raises 3mins
Long stride lunge
Knee to chest
Hang C&J x2
Carry loaded bar 10m
static high pull (low arms)
Carry loaded bar 10m
Split squat x7
Power clean loaded bar to shoulder and move into rack
DB single leg calf raise x8
Hammy curl x5
Standing calf raise (half toes in half toes out)
Philo: I've taken the deadlift from a double bodyweight to a 2.25-2.27 by adding in more hammy work. I think my weightlifting has helped as well. I think one of things is to not try and squat the weight but actually deadlift it. Either way I think we should be asking Tunen or Braaq.
Last night I had the motivation of a terminally ill pizza crust. Third day or training in a row, but will be the last chance I'll get for another 3-4 days. So I did upper body but really only did half the workout.
Thick bar DB row
Tunen, Skeptic and Mygeeto: I've been listening to a few new death and black artists and have to say that I'm not exactly loving it. For example; Opeth is fine; Amon Amarth is good and I don't mind the vocals; Dimmu Borgir I can listen to one or two tracks at a time, any more and I start wanting to kill the singer. So I can still only handle this style of vocal in small doses, how small that dose is depends on the rest of the music.
^^ Any of the warmups are doubles, the work sets are singles. I don't like pulling more than a triple or quadruple on deads, defeats the purpose of the lift. That's why I aim to do multisets of singles with the work sets. The 200kg should have been 4-5 sets but on the third I couldn't hold my form so I dropped it. So my max is somewhere between 200 and 210kg at the moment but it felt like it was closer to 202.5 or 205kg
I think that next week that I will start with rack pulls with 110% and work down in height. I'll do snatch grip deads as a warmup to get some strength off the floor to compliment.
As for pics guys, I've got one from just before winter that is just me standing relaxed between sets and I'll see if I can't get one or two over the next few days to post.