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  1. #1315
    LIFT OR DIE El Freako's Avatar
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    I'm not sure about this week of lifting... looks like slacking off to me.


    My log - read it f*ckers!

    My lifting vids

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



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  2. #1316
    Mecca V.I.P. tim290280's Avatar
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    ^^ Yep sure is.

    Don't worry I'll be lifting tonight. I've been hanging out to lift now for 4 days. Stupid work with it's stupid conferences :angrydude:


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  3. #1317
    Mecca V.I.P. tim290280's Avatar
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    I was tired from a long work day yesterday, but I was so looking forward to squatting that I had to train today!! The lack of engery only really seemed to make the session take longer than usual, but I didn't really mind.

    Warmups
    3mins skipping
    Rope pulls
    Cuban presses
    Dynamic drills

    C&J
    20kg x5
    40kg x5
    60kg x2
    70kg x2 work sets
    80kg x2
    85kg x2
    87.5kg x2
    87.5kg x2
    90kg x2
    90kg x1 (lowered onto shoulders and walked back to rack)

    Activation work 12kg
    30x leg ext
    15x leg curl

    Squats
    100kg x3
    120kg x3 work sets
    140kg x3
    150kg x2
    140kg x2
    120kg x3
    120kg x3 want to build up to ten working sets

    Supersetted with

    Single leg standing calf raise
    48kg x8
    48kg x8
    48kg x8
    48kg x8

    Hammy curls
    20kg x10
    20kg x6

    Soundtrack:



    Normally I hate Jack White, but this band is worth a listen.


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  4. #1318
    Mecca V.I.P. PrinceVegeta's Avatar
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    Solid squat and C&J session man!


    Tim's Journeyman Log


  5. #1319
    Mecca V.I.P. tim290280's Avatar
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    ^^ Thanks PV.

    Tired again today. Yawning all the way through the warmup. Going to go to bed early tonight.

    Warmup
    3mins of skipping
    Cuban presses
    BTN shoulder presses
    GM's
    Lunges
    SLDL
    Bent over rows
    Broomstick pullovers with rope (El Freako's idea for shoulder mobility )

    Snatch
    20kg x5
    40kg x5
    60kg x2 work sets
    60kg x2
    65kg x2
    70kg x2
    72.5kg x2
    72.5kg x2
    75kg x2

    Pullups (clavicle to bar from dead hang)
    BW x5
    10kg x5
    15kg x5
    20kg x5
    20kg x5
    20kg x5
    20kg x4

    Bench press
    60kg x5
    80kg x3 work sets
    90kg x3
    100kg x3
    105kg x3
    110kg x3
    110kg x3
    110kg x2

    supersetted with

    W raises
    7kg x3
    7kg x3
    7kg x3

    and also

    DB bicep curls
    25kg x5
    25kg x3

    Wrist roller with thick bar
    20kg
    20kg

    Sissy tricep ext
    5
    5

    Soundtrack:





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  6. #1320
    LIFT OR DIE El Freako's Avatar
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    How's your snatch feeling Timbo?

    :keke:


    My log - read it f*ckers!

    My lifting vids

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


  7. #1321
    Mecca V.I.P. tim290280's Avatar
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    ^^
    Tim's Journeyman Log


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  8. #1322
    LIFT OR DIE El Freako's Avatar
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    Animal rules, end of story.


    My log - read it f*ckers!

    My lifting vids

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


  9. #1323
    Mecca V.I.P. Lionheart's Avatar
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    Nice squatting bro.Hows your hammy feeling these days?


     


  10. #1324
    Mecca V.I.P. tim290280's Avatar
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    ^^ The hammys are feeling good. The left was torn worse than the right (the right being the graft site for my knee reconstruction) and I was doing exercise based on it. Now it is back to the old imbalance with the right deciding the reps and weight. There is still a bit of strength to gain back, but I have started adding in some activation work prior to any leg work in order to get the hammy and VMO working harder in the big exercises. It worked a treat the other day so it will become a regular.

    Just got off the rowing machine. Did 12 minutes (10 mins work, 2500m total) at 22spm and 2:15 rating at the heaviest setting.

    Felt pretty decent considering the last time I did any serious cardio. I'll be doing this on off days from now on. I used to do 10-20mins at 28-32spm and 1:50-1:55 rating. I feel this rowing machine is a slightly heavier pull at the hardest setting and you slow up almost dead than the Concept 2 rowers. So the slower stroke rate could be picked up slightly and ditto the rating, but it would be hard to compare it to the Concept machines.


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  11. #1325
    Mecca V.I.P. tim290280's Avatar
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    Bloody ordinary session today. Everything felt heavy and I was breathing heavily all session. Probably 15% down on normal.

    Warmups

    C&J
    20kg x5
    40kg x5
    60kg x2
    70kg x2
    70kg x2
    80kg x2
    85kg x2
    85kg x2

    Activation work 12kg
    Hammy curl x15
    Leg ext (feet laterally rotated) x20

    Snatch grip deadlift
    100kg x5
    120kg x2
    125kg x2
    130kg x2

    Deadlift
    140kg x2
    160kg x2
    170kg x2
    177.5kg x2 (couldn't be arsed putting the pins on to make it 180kg)

    Single leg standing calf raise
    25kg x15
    25kg x15
    25kg x15

    Single leg hammy curl
    16kg x10
    16kg x10

    Step up
    10kg x12
    10kg x10

    Soundtrack:
    Couldn't find a better version of it





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  12. #1326
    Mecca V.I.P. PrinceVegeta's Avatar
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    Nice session man! strong c&j and deads!


    Tim's Journeyman Log


  13. #1327
    Mecca V.I.P. Adam23's Avatar
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    nice Deadlifts bro !!!
    keep it up tim


     


  14. #1328
    Mecca V.I.P. tim290280's Avatar
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    Jono: thanks dude, first time deadlifting from the floor in 3-4 months maybe more.

    Adam: stay tuned, those snatch grip deads are good for a lot more weight. Although technically I'll stop at 190kg on the standard deadlift.

    Did 12mins of rowing tonight. 9mins at 2:12 rating and 24spm and covered 2600m all up (2000 in 9mins). I'll gradually improve this speed and things but I'll work on going for a bit longer first. I find it easier to set a distance and keep rowing hard(ish) for that distance than set a time a row.


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  15. #1329
    Mecca V.I.P. PrinceVegeta's Avatar
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    Why are u stopping at 190kg for reg. deads? nice rowing mate!


    Tim's Journeyman Log


  16. #1330
    Mecca V.I.P. tim290280's Avatar
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    ^^ Well I've been reading a weightlifting book. One of the things it states is to keep all of the lifts in proportion to what you Clean. So for example if you can clean 100kg then you shouldn't be squatting more than 140kg and deadlifting more than 180kg.

    So not dissimilar to the old ratios for bench vs squats vs deads so that you don't have guys benching more than they squat because they are lame. This is to stop people getting carried away with squats and deads when they can't do the full ROM lift (clean) properly. Not much point in being able to bench 150kg if you can't put it overhead using all your muscles!

    Plus it is un-needed wear and tear on the body, especially the joints and back.

    I'm not recommending this one to anyone else, as it is kinda an arbitary set of numbers. But it isn't the first time I have read those numbers. Plus if I want to squat/deadlift heavier all I have to do is get better at the C&J!!


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  17. #1331
    Mecca V.I.P. tim290280's Avatar
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    Hot this evening. Sucked lifting weights but I got it done.

    Snatch
    20kg x5
    40kg x5
    60kg x2
    65kg x2
    70kg x2
    75kg x2

    Isohold
    2.5kg x5
    2.5kg x5

    Chinups (deadhang)
    BW x5
    20kg x5
    30kg x3
    40kg x2
    45kg x2
    45kg x2

    Standing overhead press
    60kg x4
    60kg x3
    60kg x3

    Pushup
    20kg x10
    20kg x10

    DB Bicep curl
    25kg x4
    25kg x4

    Wrist roller
    20kg x1
    20kg x1

    Soundtrack:





    Most Helpful Member 2008
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  18. #1332
    Mecca V.I.P. Lionheart's Avatar
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    Strong chins as always Tim.Good work!


     




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