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  1. #1171
    Mecca V.I.P. tim290280's Avatar
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    ^^ It's a pile of plates on a length of chain that I have welded a lug to. That is then bolted to my 2" thick piece of pipe. So not really a DB in the traditional sense and would probably look funny.

    I'll see if I can't get a photo next week.


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  2. #1172
    LIFT OR DIE El Freako's Avatar
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    Quote Originally Posted by tim290280 View Post
    ^^ It's a pile of plates on a length of chain that I have welded a lug to. That is then bolted to my 2" thick piece of pipe. So not really a DB in the traditional sense and would probably look funny.

    I'll see if I can't get a photo next week.
    It'll fit right in with your theme then. :p


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  3. #1173
    Mecca V.I.P. tim290280's Avatar
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    Quote Originally Posted by El Freako View Post
    It'll fit right in with your theme then. :p
    You saying I'm funny looking biotch!?
    Tim's Journeyman Log



    It's the pants isn't it?!


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  4. #1174
    Mecca V.I.P. tim290280's Avatar
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    Last night was a great night to train outdoors. I was only about 30 degrees, nice breeze and I hadn't trained in a few days due to the 45 degree days.

    Hammy on my left leg doesn't like curls, so I'm not sure whether to do a whole heap of light curls or just give the curls a miss for a month. Even with half the normal weight the left hammy was wanting to cramp (and possibly tear again). Opinions??

    Lower

    Overhead squat
    40kg x5
    60kg x5
    70kg x3
    80kg x2 (nailed these after missing them last session)
    85kg x2 (these felt light)
    90kg xfail (lost the weight forward, but I'll get it next time)

    SLDL
    90kg x8
    100kg x6
    100kg x6
    100kg x6 (felt easy, I'll add some weight to these slowly)

    Clean
    100kg x1 (Hmmm not ready for cleans or snatches yet, just felt too much for the hammys)

    Front squat
    100kg x3
    110kg x2
    115kg x2
    115kg x2
    115kg x1 (surprisingly heavy)

    Hammy curls
    single leg 16.5kg x8(R) x1(L)
    single leg 5kg x15(L)

    Both legs 16.5kg x15
    16.5kg x15

    Standing calf raise
    140kg x10
    140kg x11
    140kg x10

    Donkey calf raise
    single leg 20kg x8
    both legs 20kg x12
    single 20kg x8
    both 20kg x10

    Soundtrack:





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  5. #1175
    LIFT OR DIE El Freako's Avatar
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    Nice work on those OH squats Timbo. I can barely hold 60kg up without my shoulder screaming at me so I've decided to give up on them.

    Ever done Zerchers before? I'm thinking of adding them into my program occasionally.


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  6. #1176
    Mecca V.I.P. tim290280's Avatar
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    ^^ I have done Zerchers on light days or back off weeks. Haven't really pushed them.

    As far as I understand they are a great accessory exercise to the main exercise. The only thing is that they can destroy the skin on your inner elbow and forearm if the bar moves around or you start to sag forward.

    Definitely add them in as an accessory. Plus they will look different and cool at the gym. Nothing like making the curlers and 1/4 squatters take notice of how real men train.


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  7. #1177
    Mecca V.I.P. Chesticles's Avatar
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    Zerchers are great, your 100% about keeping it light to. Actually even keeping it light can still really hurt your forearms.

    It's good to see where not the only state being melted at the present to. At least you can afford to wait for the weather to cool aswell, there's way to many new years resolutioners in the gym now. (I'm assuming you still workout from home?)


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  8. #1178
    Mecca V.I.P. tim290280's Avatar
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    ^^ Yeh at home in the backyard. I found there was no point training on the hot days (as in days when it is still over 35 degrees when you start lifting) as you just dehydrate too much and you're run down for the next few days. That doesn't help with getting work done and eats into your recovery.

    At least there is one thing you can guaruntee about NY Resolutioners:
    Tim's Journeyman Log


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  9. #1179
    Mecca V.I.P. Lionheart's Avatar
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    Nice session Tim.Almost 90kg OH squat..well youll get it next time.SL deads and fronties looking strong also


     


  10. #1180
    Mecca V.I.P. Samoan-Z's Avatar
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    Dude it can't be that hot that is like wtfness, Global warming being a bitch.


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  11. #1181
    Mecca V.I.P. tim290280's Avatar
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    Lionheart: Yeh I'll pwn that 90kg next time, just lost it forward on the way down. SLDL will pick up quickly I'd say, the hammy didn't seem to be bothered by them and they should help recover some of the strength loss. The front squats are way off. They feel heavy on every set (even the 100kg warmup).

    Samoan: global warming would only have changed the day by about 1 degree. We get those 40+ degree (105+ F) days over summer where I am. The main thing about those previous days is that it only got down to 23 degrees (75F) overnight so nothing really cooled down. But fortunately the last two days have been nice and tomorrow will be as well. Though then we have another couple of hot days again.

    Upper body last night. I was reading afterwards about weightlifting training and I'm half tempted to go in for their style of training once the hammy is recovered fully.

    Iso hold (10sec)
    2.5kg x5
    2.5kg x5
    2.5kg x5

    Chinup deadhang
    BW x5
    BW x5
    20kg x5
    30kg x3
    42.5kg x3
    42.5kg x3
    42.5kg x2
    42.5kg x2

    Supersetted with

    Dips
    BW x5
    BW x5
    20kg x5
    30kg x5
    42.5kg x4
    42.5kg x4
    42.5kg x4
    42.5kg x3

    Prone Scarecrow
    7kg x6
    7kg x7

    Seated DB curls
    22kg x7
    22kg x7

    DB OH tricep ext
    22kg x8 (elbow felt stiff so only did one set)

    Chin
    BW x8

    Dip
    BW x12

    Soundtrack:



    If you look carefully at the crowd scenes you will see me. The crowd in the video is from the Perth Big Day Out concert (or so I've been told).


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  12. #1182
    Mecca V.I.P. Chesticles's Avatar
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    Heavy weight for your chins and dips. What the hell are prone scarecrows though?

    lol at that pic, I tend to try and get in the gym between 12 - 2pm so I usually miss the rush. It's to damn unpredictable with the new years people though, I just know I'm ganna get caught out soon.


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  13. #1183
    Mecca V.I.P. tim290280's Avatar
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    ^^ Prone scarecrow is laying down version of this:




    And the NY crowds are usually isolated to machines and cardio equipment. If someone is curling in the squat rack I have been heard to say "you can do that anywhere, can you move so I can squat please?". And I've often disuaded people from continuing to use something by working in with them. When you start getting them to pile on more weight they dread having to do that every set.


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  14. #1184
    Mecca V.I.P. Chesticles's Avatar
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    Are the scarecrows only for shoulder rehab? They don't look to bad. Not bad advice for the NY crowds, a perfectly placed silent fart can do the job to though.


    “Unless a man undertakes more
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    never do all that he can.”

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  15. #1185
    Mecca V.I.P. Samoan-Z's Avatar
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    Dude that heat just plain sucks dude nice session though.


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


  16. #1186
    Still doign great I see. Nice goign tim


     


  17. #1187
    Mecca V.I.P. tim290280's Avatar
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    Chesti: prehab, rehab, general balancing exercise. Scarecrows are all good. Lets face it, name one guy that has been training seriously for more than a couple of years that hasn't experienced shoulder pain. So pretty much we should be doing more of this sort of stuff.

    Samoan: I'm just glad I haven't had to miss a week because of the heat

    Achilles: Thanks for dropping by!

    Set a 10kg PB on the old style hack squat last night. Although considering this only the second time I've done them it isn't really surprising. Also have a video of it that I'll hopefully upload later today or tomorrow. Form was only ok, I seem to slightly round my back, barely noticable though.

    Lower

    Complex: Snatch drop - OH Squat - Snatch drop - GM
    40kg 1-5-5-5
    60kg 1-5-5-5
    70kg 1-3-4-5
    80kg 1-1-2-5
    85kg 1-1-1-5

    Old style BB hack squat
    85kg x5
    100kg x5
    120kg x2 video
    130kg x3 PB video
    130kg x1

    Single leg Donkey calf raise
    40kg x8 (+10 both legs)
    50kg x8 (+10)
    50kg x8 (+10)
    50kg x8 (+10)

    Free squat (zercher hold on BB)
    20kg x16
    20kg x15

    Toe raises
    22kg x12
    22kg x15

    Soundtrack:





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  18. #1188
    Mecca V.I.P. Chesticles's Avatar
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    I've been having trouble on those Hacks Tim, hamstrings get in the way, any advice on it?


    “Unless a man undertakes more
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    never do all that he can.”

    - Henry Drummond




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