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  1. #1549
    Diet cat says no spoon 4u Glex's Avatar
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    Quote Originally Posted by tim290280 View Post
    DB lateral raise
    15kg x8
    15kg x8
    Tim Weren't you the one chastising Line and I for doing these? What gives?

    Sorry to hear you're all stiff and that your gym became a fitness center


    -glex



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  2. #1550
    Mecca V.I.P. tim290280's Avatar
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    Glex is back

    Yes, Yes I was.

    The lateral raise I'm doing isn't a standard raise and is more about activating the lateral deltoid during presses.

    edit: although I just noticed that I didn't put the small exercises in the order that I did them. I usually superset exercises, especially activation work. The reason it was 15kg is because that is what I was using for biceps during the floor presses.


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  3. #1551
    Diet cat says no spoon 4u Glex's Avatar
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    Hmm...how does it differ? And I was going to go looking around for some literature on activation exercises but knowing you you've got a study lying on your desk


    -glex


  4. #1552
    Mecca V.I.P. tim290280's Avatar
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    Quote Originally Posted by Glex View Post
    Hmm...how does it differ? And I was going to go looking around for some literature on activation exercises but knowing you you've got a study lying on your desk
    I've upgraded my computer so I'll have to have a look for the paper. Basically you are using an exercise that is single joint in order to get the muscle "activated". It acts as essentially a specific warmup for that muscle so that when you move to a compound movement those muscles are already warm, active, motor units switched on and able to be more readily fatigued. Thus in a lagging or relatively inactive muscle it will be more involved in the lift.

    I've used it to great effect on my chest (was delt dominant), hammys (which were non existent in hammy exercises like SLDL) and traps. I have been using it on VMO, hammys and lower traps of late. Appears to be having an effect.

    Also physio's call it something special and talk about doing (insert term I've forgotten) and then integrate. That was were I got the idea from in the first place.

    Another point is that you can use the lateral raise safely if you keep the arms in the scapular plane. So the advice I was operating on was partially incorrect. But given the way that most people perform the exercise it is the correct advice. There are some demo's showing scapular plane lateral raises that would be worth looking at.


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  5. #1553
    Mecca V.I.P. tim290280's Avatar
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    Ok time to talk about my training this evening.

    I ordered and bought a few things for my training. The last time I bought any training gear was a piece of rope...... It's been about 4-5yrs since I've spent much on equipment.

    New stuff:
    Dip/Chin belt
    Nike Free 5.0
    Elbow sleeves

    All were gold and may me wonder why I hadn't spent the $$ sooner. I'll also buy some new knee sleeves (the others are 3-4yrs old) as the elbow sleeves kept the elbow far warmer than the equivilent knee versions. These all got a bit of use on my DE day (ME pulls).

    Hang Clean
    60kg x2
    8 sets

    Donkey calf raise - single leg
    20kg x8
    40kg x8
    60kg x8
    60kg x8
    60kg x8
    60kg x8

    Deadlift
    100kg x2
    140kg x2
    160kg x2
    170kg x1
    175kg x1
    180kg x1

    Donkey calf - 2 legs
    60kg x20
    60kg x20

    GMs
    35kg x20
    35kg x20

    Lunge
    70kg x2
    8 sets

    Squats
    60kg x20
    60kg x15

    Grippers
    T x3
    1 x2
    2 x2
    1 x2

    Leg raises
    12
    10

    Thick bar hangs
    60sec

    Soundtrack:





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  6. #1554
    Mecca V.I.P. PrinceVegeta's Avatar
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    Crazy session Tim, strong deads!


    Tim's Journeyman Log


  7. #1555
    Mecca V.I.P. tim290280's Avatar
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    ^^ Thanks Jono.

    Was a bit stiff from yesterday in the legs and back so those were affected a bit. Didn't get my 82.5kg snatch as planned. 80kg just felt too heavy. On the plus side bench and triceps felt good. I added 10kg to my skull crushers by accident.

    Snatch
    20kg x5
    40kg x4
    60kg x2
    70kg x2
    75kg x1
    80kg x1

    W holds
    2.5kg x5
    5kg x5

    Pullups
    BW x3
    BW x3
    20kg x3
    26.5kg x5
    26.5kg x5
    26.5kg x4
    BW x5

    Bench
    60kg x5
    80kg x2
    100kg x2
    110kg x2
    115kg x2
    120kg x2
    125kg x1
    127.5kg x1

    Pushups
    20kg x15
    20kg x10

    Fatman pullup
    20kg x15
    20kg x10

    Skull Crushers - thought I had put 32kg on the bar but had actually put 42kg on mgwtf:" class="inlineimg" />
    42.5kg x12
    42.5kg x5

    Bicep curls
    42.5kg x10
    42.5kg x6

    Soundtrack:





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  8. #1556
    Mecca V.I.P. PrinceVegeta's Avatar
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    Strong session man! strong skullcrushers, plus that bench is nice man!


    Tim's Journeyman Log


  9. #1557
    Diet cat says no spoon 4u Glex's Avatar
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    So, are we talking like a superset with these activation exercises? Do some DB flies and then bench press kind of thing? And what did you do for your traps because mine are weak sauce Shrugs before your Olympic lifts?

    Were you this strong a year ago? Everything looks great!


    -glex


  10. #1558
    LIFT OR DIE El Freako's Avatar
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    Strong sessions Timbo, bench and deads are good. Snatch is hot!


    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


  11. #1559
    Mecca V.I.P. tim290280's Avatar
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    Jono: I surprised myself on the skull crushers. Complete accident to load the bar up that much. What do they say about the power of the mind!?!

    Glexinator: I do them as straight sets with a lightish weight prior to the main exercise. It can either be as part of the general warmup or as an exercise just prior. I don't go more than 1 or 2 sets with the aim being to feel the muscle at the end of the set. And I actually have overpowering upper traps, so I don't have an issue with trap involvement in cleans or snatches. In fact a proper clean should smoke the traps regardless.

    Oh and I think I'm generally stronger, except for my hammy injury having brought my squat and deadlift back. I set quite a few PB's on various lifts of late except shoulder and chest pressing.

    Ben: Snatch is always hot

    Bit of an update. Travelling again for work and won't see a barbell till Monday. Closest I've gotten to lifting was trying to crush a titanium wedding ring (manging to bend it a little ) and picking up a guitar amp. This guitar store clerk was lugging a tube amp around the store this evening and was really struggling. He needed to put it back on the stand a foot off the ground so I lifted it up for him. I was almost going to suggest he take up lifting so he wouldn't be so embarrased by such a little amp.


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  12. #1560
    LIFT OR DIE El Freako's Avatar
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    That's it, stay away from the weights. Allow your deadlift to get weaker.
    *cue insane laughter*
    MOOHOOHAHAHAHAHAHAHAHA!


    My log - read it f*ckers!

    My lifting vids

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  13. #1561
    Mecca V.I.P. tim290280's Avatar
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    Quote Originally Posted by El Freako View Post
    That's it, stay away from the weights. Allow your deadlift to get weaker.
    *cue insane laughter*
    MOOHOOHAHAHAHAHAHAHAHA!
    Tim's Journeyman Log


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  14. #1562
    Mecca V.I.P. miamiracing's Avatar
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    great bench bro whats a fat man pullup ?


    I'm Dancing with the Devil ! Forever Angels ! 81


  15. #1563
    Mecca V.I.P. tim290280's Avatar
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    Quote Originally Posted by miamiracing View Post
    great bench bro whats a fat man pullup ?
    Reverse pullup.

    Set a bar up in a rack or something at about arms length from the ground. Lay down on the ground under it and either place your feet on the ground or a bench. Then pull your chest to the bar. Repeat.

    They are a really good exercise.


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  16. #1564
    Mecca V.I.P. miamiracing's Avatar
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    oh yea i know what sayin' i got some friends who do them.. look interesting but never really tried them.


    I'm Dancing with the Devil ! Forever Angels ! 81


  17. #1565
    Mecca V.I.P. tim290280's Avatar
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    Rain. Wind. Cold.

    Guess I need my beany to keep my head warm while training then.

    C&J
    20kg x5
    40kg x5
    60kg x2
    70kg x2
    80kg x2
    85kg x1
    90kg x1
    95kg x1

    Front Squat
    80kg x2
    85kg x2
    90kg x1
    100kg x2
    110kg x2
    115kg x1
    120kg x1
    125kg x1

    Calf raise (with 3 count hold at top)
    110kg x12
    115kg x12
    120kg x10
    125kg x10
    130kg x10

    SLDL
    80kg x2
    8 sets

    DB Lunge
    15kg x20
    15kg x17

    GM
    40kg x18
    40kg x15

    DB Calf raise
    15kg x18
    15kg x16

    Situps (I haven't done these in years)
    20
    20

    Soundtrack:





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  18. #1566
    The Clean & Tims are looking awesome mate!


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




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