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  1. #1117
    Mecca V.I.P. tim290280's Avatar
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    Skeptic: Yeh just had to pull up when I was ready for some heavy box squats. I think I've been sitting at my desk too much this week, just stiff in the lower back.

    El Freako: I got those front squats ATG as well, so I'd max at about 1.5xBW. Nice going for a guy who couldn't walk this time 3 yrs ago.

    Samoan: Here's some encouragement; I've added 50kg rack deadlift, 30kg to my deadlift and 20kg to my ATG squats from just working my hammys better.

    Dan: I hope that I'll get this thesis done in the next few days and finally get some rest. THen I'll be fresh for once when I'm lifting.

    Prizefighter: Thanks for stopping by. I don't have any other setup for farmers walks other than DB's. I've found though that a lot of the standard DB's in gyms suck to use, either they have no knurling on the grips (which make them borderline pointless in my book) they have rubber plates that grab on your clothes, or they are too wide so you have to hold them out from your body more than you need to. My home setup I've made two handles out of some 2.5" thick pipe that attach to my DB's such that they hang at knee height. This means my DB's don't clip my legs with each stride. Ideally I'll knock up something similar to the Ironmind farmers walk bars sometime in the future.

    Either way I love farmers walks as a great GPP workout. Second only to sex.

    Just finished training out in the backyard. It was a reasonable session except for the dog needing heaps of attention. So every set was interrupted by the dog wanting me to throw the ball. At least that will keep the dog lean.

    Chinups (dead hangs)
    BW x5
    20kg x5
    30kg x5
    40kg x5
    40kg x3
    40kg x2
    20kg x5

    supersetted with

    Dips
    BW x5
    20kg x5
    30kg x5
    40kg x5
    40kg x5
    40kg x4
    20kg x8

    Iso holds
    2.5kg x5 (10secs)
    2.5kg x5 (10secs)

    Scarecrows
    6kg x10
    6kg x8

    Pushup
    20kg x12

    Incline DB bicep curls
    20kg x8
    20kg x6

    supersetted with

    OH DB tricep ext
    20kg x9
    20kg x8

    Soundtrack:
    Some great Aussie rock



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  2. #1118
    Mecca V.I.P. PrinceVegeta's Avatar
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    Strong session man! those pullups-dips ss was good mna! keepup the good work!


    Tim's Journeyman Log


  3. #1119
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    tkD's Avatar
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    Quote Originally Posted by tim290280 View Post
    Either way I love farmers walks as a great GPP workout. Second only to sex.

    lulz biggrinsanta


    great session tim, chins and dips are incredible, keep it up man!


    2014 Top 6 Guess Game Champion

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    Tim's Journeyman Log




  4. #1120
    LIFT OR DIE El Freako's Avatar
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    Mark of Cain ftw! Its been so long since I've heard those guys.

    Nice session to mate, especially those chins and dips (I wrote chips accidentally the first time).


    My log - read it f*ckers!

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    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe


  5. #1121
    Those pullups and dips are huge man!!!


    She really looks like someone set her face on fire and put it out with a bike chain.


  6. #1122
    Mecca V.I.P. PrizeFighteR's Avatar
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    Quote Originally Posted by tim290280
    Prizefighter: Thanks for stopping by. I don't have any other setup for farmers walks other than DB's. I've found though that a lot of the standard DB's in gyms suck to use, either they have no knurling on the grips (which make them borderline pointless in my book) they have rubber plates that grab on your clothes, or they are too wide so you have to hold them out from your body more than you need to. My home setup I've made two handles out of some 2.5" thick pipe that attach to my DB's such that they hang at knee height. This means my DB's don't clip my legs with each stride. Ideally I'll knock up something similar to the Ironmind farmers walk bars sometime in the future.

    Either way I love farmers walks as a great GPP workout. Second only to sex.
    Thanks for the response, I hate my gyms DBs because the rubber always catches my shorts like you said.


     


  7. #1123
    Mecca V.I.P. Lionheart's Avatar
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    Strong chins and dips again Tim.Incline curls looking good also


     


  8. #1124
    Mecca V.I.P. tim290280's Avatar
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    PV: Thanks dude, I love doing them as a superset.

    tkD: Thanks man, I'm hoping that my dips will go up since I haven't done them in awhile and they aren't agrivating my shoulder.

    El Freako: Yeh I saw TMOC when they were doing pub gigs back in the day. They rocked hard. Bunch of engineers that had some good songs. Unfortunately they all kind of sounded the same aside from 4-5 key songs. Don't know what happened to them after about 1998.

    Skeptic: I want to get more weight on those dips, but the deadhang chins are pretty decent.

    Prizefighter: Yeh gyms don't cater to real lifters, they cater to housewives. You could try making some handles that can be attached to the dumbbells. I took mine to the gym on occassion, it was worth it for the funny looks I got.

    Lionheart: I have no idea what a good curl weight is. I've seen figures on what it is meant to be in relation to BW, but I've always regarded those as rather light values or plain ridiculous.

    Interesting story I have to relate on curls and extensions. After I did my knee I lost about 8-10kg and couldn't walk. I joined the university gym (access to equipment I needed for rehab) and started trying to regain size and strength. When I was there for that couple of months there was always this group of kids/guys training at the same time as me. I swear I never saw them do anything other than arms. Continuous workouts of preacher curls, incline curls, etc, etc, etc. Anyway I left and went back to training at home. About 2yrs later I came back to train there while I was away from home. These same guys were still there training doing the same stuff with the same weights (well maybe a little bigger and heavier). Meanwhile I was 15kg heavier and a hell of a lot stronger. The look on one of the guys faces when he recognised me said it all. The next day said even more when he announced to his mates that they needed to start squatting (I had squatted the day before).


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  9. #1125
    Mecca V.I.P. Samoan-Z's Avatar
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    Quote Originally Posted by tim290280 View Post
    Samoan: Here's some encouragement; I've added 50kg rack deadlift, 30kg to my deadlift and 20kg to my ATG squats from just working my hammys better.
    Yeah im definately moving some hammy work in at least once a week try to go for twice.

    And excellent session tim I especially love the dips.


    True power and muscle is built in the kitchen, not the gym.


  10. #1126
    I really like the chin-ups because you dont see too many people doing them from a dead-hang.


    ]Kyokushin Karate Record 5-0....MMA Record 2-0
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  11. #1127
    Mecca V.I.P. bambam55's Avatar
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    I'm liking your soundtracks bro, I'm gonna have to download some of these


    "Playing Linebacker is as close as you get to being a modern day Gladiator"- Bill Romanowski


  12. #1128
    Mecca V.I.P. tim290280's Avatar
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    Samoan: If you get the hammy work right you'll start to feel them on all sorts of quad exercises too, like leg presses and lunges. Prior to getting my hammys up to speed I felt my glutes more in leg presses and lunges. And my arse is big enough already

    Natureboy: Yeh I have dropped about 10kg off the chinup in order to do the deadhang. I do both styles normally but the first rep would always have a stretch reflex to it. I wanted to eliminate this to aid in the incorporation of my shoulder rehab into larger movement patterns.

    Bambam: I like to think of myself as a music snob. I was raised rock/blues and country so I generally like music that has energy or soul or both.

    So I was hung over this morning and it was hot here all day and I did a fair bit of work. Needless to say the training was pedestrian. I knew it was going to be so I moved up to upper body instead of legs. Better to do something a little less challenging than snatches etc. The bench was just plain hard work, but on the plus side I added 5kg to my standing overhead press.

    Bench
    20kg x20
    60kg x10
    80kg x8
    100kg x6 (really lacked energy so didn't push it and did a wave loading to get more out of the sets)
    110kg x3
    100kg x5
    110kg x3
    100kg x5

    W holds
    5kg x5 (10sec)
    5kg x5 (10sec)
    5kg x5 (10sec)

    Thick bar DB row
    20kg x10
    40kg x10
    50kg x6
    50kg x6
    50kg x6
    50kg x6

    OHP
    60kg x5
    60kg x4

    Soundtrack:
    Saw this guy last night. Funny little fucker.





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  13. #1129
    Mecca V.I.P. Samoan-Z's Avatar
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    Nice session tim, but whats the W holds?


    True power and muscle is built in the kitchen, not the gym.


  14. #1130
    Mecca V.I.P. tim290280's Avatar
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    ^^ W holds. Basically they are a shoulder exercise for the rear delts, mid and lower traps and rhomboids. Grab a pair of DBs (light, really gay-ly light) and contract your shoulders down and back so that your arms form a W shape. Then lean and squat forward (like a GM) and hold the contraction against gravity for time.


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  15. #1131
    LIFT OR DIE El Freako's Avatar
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    Nice benching Timbo!


    My log - read it f*ckers!

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    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe


  16. #1132
    Mecca Mod (not) Daniel Andersson's Avatar
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    Great stuff Tim, Im definitely trying those W holds


    [MOTM] - JAN 2008
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    Tim's Journeyman Log


  17. #1133
    Nice benching there buddy. It seems that your shoulder is getting better from the weight you're using.


    ]Kyokushin Karate Record 5-0....MMA Record 2-0
    United States Marine Corps.......helping enemies of America die for their countries since 1775
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  18. #1134
    Mecca V.I.P. tim290280's Avatar
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    El Freako: I'm hoping that my benching will actually start to get back to what it was soon. The shoulder feels fine and the new setup I have seems to be better for chest recruitment.

    DA: There is actually an article that someone wrote on T-nation about shoulder savers. TJ posted a link to it in Creators thread. You can do them as part of a complex T-V-W. Take a look as they are really good for stopping the little problems arising (as long as you don't get lazy like I did).

    Natureboy: It feels better but that is still light for me. Last time I was doing 10 reps with 100kg it was as a drop set.

    Last night I worked out what has been screwing with my snatch and C&J. Basically once the weight gets heavy I'm able to get the pull (or push for the jerk) going fine. The problem is that I pull too long such that I don't pull myself under the bar at the right moment. This is leading to failed lifts. I'll have to read my book a bit more and work out some practice routines to fix this. At least I know why my snatch is sucking! I can almost hang snatch as much as I power snatch.

    Box jumps (leap over side to side 22" box)
    10x sideways
    10x sideways
    10x sideways
    5x front/back
    5x front/back

    Snatch
    60kg x5
    70kg x2
    80kg x1
    85kg x1
    90kg xfail (got under but didn't lock arms)
    90kg xfail (didn't get under)

    C&J
    90kg x2
    100kg x1
    100kg x1

    Front squat from the clean
    100kg x1

    Split squat
    100kg x5
    105kg x5 PB (I think)
    105kg x2 (done after hammy curls so a bit unsteady to get all 5)

    Donkey calf raise single leg
    40kg x8
    60kg x8 (+10 db)
    60kg x8 (+12 db)
    60kg x8 (+15 db)

    Hammy curl
    27.5kg x5
    27.5kg x5

    Soundtrack:





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