good incline benching. time to put 100kg's on
Jono: I'm a long time fan of thick bars. I've got two sets: one is just over 2"; the other is 2.5".
Kai: Those were a DE so they were pretty light. The goal was to move the bar quickly, not load up the bar. I think it should represent roughly 60% of what I could bench for a double. So 100kg would be a 5x5 weight.
nice chinups, rows and incline benching there tim solid workout:)
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.
Gotta keep this log updated.... Oh well you all should be able to fill in the blanks. Battled to motivate myself to lift this arvo after a mid afternoon nap and sex.
Split squat - DE
60kg x2x8 -moved quite quickly on these for change
Hamstring curl SL
Donkey calf raise
DL 20kg x8
SL 20kg x8
DL 40kg x8
SL 40kg x8
DL 51kg x6x3
SL 51kg x6x3
Thanks Bulky. I didn't know if I wanted to go any heavier on the SLDL's as it started to be an issue on keeping my form tight. Clearly I need to do more heavy work like this.
Shortened session this evening. It was quite cold and I found that I failed on a set I should have gotten easily. The fail felt like the end of the session, or else possible injury.
BW x30 x2
damn, 27.5 kg pullups nice stuff dude i havent done weighted pullups in a long time but im tempted to try em again now. always felt theyre uncomfy for some reason. i hear ya on the failed lift, those can really ruin a session. but u pushed through and made the best of it. cant expect more. keep trucking bro:)
Jono: The way I'm doing those pin presses I'd say I'll set a bench PB pretty easily. Just a few more weeks!!!
Bulky: Uncomfortable? Do you mean the added weight? I actually bought a dip belt specifically, as I'd gotten sick of the rope I was using. The dip belt is fantastic, worth every penny.
Pickle: Those planks had me shaking like a leaf!! I need to actually work my *gasp* core.
Squats this evening. My hammys and low back were stiff from the SLDL the other day still, so I'm surprised at how well the session went.
Box squat low
Low box stepup
SL DB calf raise
My iPod died so this entire album was blasting on the mini system. I think the neighbours (who come outside to smoke) may have found symphonic metal a little odd.
Jono: Thanks dude. I promise not to ban you
Philo: I think the trick to them is mostly balance and mobility. Be a good idea to work on your mobility first. I remember the first time I was doing them it was so hard. Now that I'm more mobile and have better balance I seem to be able to do these more easily. I reckon I'd be good for 100kg on these.
Pickle: Core training fell onto my list of useless stuff with NO and pec deck years ago. That was mainly because I wasn't as strong and my "core" wasn't limiting me the same way. So I'll keep doing the planks and stuff.
Did some cardio this evening.
10mins HIIT rowing
Total of 30mins rowing and 6000m
Didn't take heart rate, but my waking heart rate was 58-60 this morning. This is back down a bit, but it probably should be lower still as I've had a few shit things happen this last week.