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  1. #1675
    Mecca V.I.P. tim290280's Avatar
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    Steve, thanks for the comments.

    Ben I think I am. 135kg would be 96% of what I did last week (not a max but close). Did two singles of it after already doing 4 singles above 90%. Next week I'll do 5kg more on each of the >90% sets. Although it is only a total of 6 singles above 90% and 8-10 above 80%. Not sure if that is enough volume.


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  2. #1676
    Mecca V.I.P. PrinceVegeta's Avatar
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    Nice session Timmy, do you feel the floor presses working the chest really good? or are u just doing it for lockout strength?

    Cuz besides that, i dont see you doing any real chest movements( except dips)


    Tim's Journeyman Log


  3. #1677
    LIFT OR DIE El Freako's Avatar
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    Quote Originally Posted by PrinceVegeta View Post
    Nice session Timmy, do you feel the floor presses working the chest really good? or are u just doing it for lockout strength?

    Cuz besides that, i dont see you doing any real chest movements( except dips)
    As a partial ROM exercise I wouldn't recommend floor presses for direct chest development, but for training your press they're excellent!


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  4. #1678
    Mecca V.I.P. tim290280's Avatar
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    Yep pretty much for my pressing, it seems to be where I am weak.

    I have a full ROM bench for DE day. That will hit the chest hard. And the dips do hit the chest a bit.


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  5. #1679
    Mecca V.I.P. tim290280's Avatar
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    Had very little energy tonight and my back was very stiff from yesterday and it really affected my form on the C&J. I stopped those early but I have no idea how much it affected my rack deadlifts.

    Skipping
    3mins

    C&J
    20kg x4
    40kg x4
    60kg x2x2
    80kg x1x2
    90kg x1x2

    Rack deadlift (low pin, below the knee)
    90kg x4
    120kg x2
    140kg x2
    160kg x2
    177.5kg x1
    197.5kg x1
    210kg x1
    215kg x1
    217.5kg x1

    Front squat
    70kg x2x8

    SLDL
    55kg x20x2

    Split squat (the lunges were hard on my knees last week)
    55kg x20x2

    DB SL calf raise
    32kg x8x3

    Soundtrack:



    For everyone who grew up on a farm.


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  6. #1680
    Mecca V.I.P. Hypocrisy86's Avatar
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    Congrats on the rack deads, also good soundtrack man.
    old school to me




  7. #1681
    Mecca V.I.P. jonathan's Avatar
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    like the deads and the clean and jerks


     


  8. #1682
    awesome clean and jerks mate. 90 kg is very solid, cuz that is a hard lift for sure. also, those rack deads are looking great. what do u estimate ur conventional deadlift 1rm is at the moment?


    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.


  9. #1683
    Mecca V.I.P. tim290280's Avatar
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    Hypo: I have a lot of John Cougar, used to love his stuff.

    Jono: thanks dude.

    Bulky: I had to stop early on the C&J's. I was planning 2 singles at both 95kg and 100kg (4 more singles). But my form was off because my back was stiff from the day before. I'm hoping to get more volume above 90%.

    I'm not sure what my max deadlift is, probably 190-195kg at the moment. I tore both my hammys last Xmas just before I was to set a PB (was aiming for 225kg), and they are still holding me back. I'd say that I'll be back to PB territory (anything over 211kg) by Xmas. I'm being a bit over-careful not to tear the hammys again.


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  10. #1684
    Mecca V.I.P. ironheart's Avatar
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    nice workout tim. good C&J's and also a solid effort on the rack deadlift, pulling some heavy weights there bro. overall a solid session


    Glory glory man united!!!


  11. #1685
    Mecca V.I.P. miamiracing's Avatar
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    another solid workout just noticed that you pretty much always do the same ?!? do you have the most muscle respond with it or is it just a routine thing..


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


  12. #1686
    Mecca V.I.P. tim290280's Avatar
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    ironheart: thanks dude. Good to see you back in the logs

    miami: I'm not sure what you mean by "always the same". My routine is a compromise between weightlifting and "powerbuilding". As a result I am including a weightlifting movement first in every workout and then doing a ME or DE upper/lower with RE to finish. I've been cycling through this with a few changes to % of max and exercises.

    So:
    day1 - ME squats DE hammys
    C&J - 80% 2 sets
    Squat of some sort - 90% 6 sets
    Hammy of some sort - 50-60% 8 sets (2reps)
    RE quad and hammy exercises - aim for 15-20 reps
    Calf work

    day 2 - ME bench
    Snatch - 80% 2 sets
    press of some sort - 90% 6 sets
    Row or pullup/chinup - 5x5 or 3x5 or 5x3
    RE back and chest - aim for 15-20 reps
    Arm work

    day 3 - DE quads ME hammys
    C&J - 90% 6 sets
    Deadlift of some sort - 90% 4-6 sets
    Squat of some sort - 50-60% 8 sets
    RE quads and hammys - aim for 15-20 reps
    Calf work

    day 4 - DE bench
    Snatch - 90% 6sets
    Press of some sort - 50-60% 8 sets
    row or chinup/pullup - 5-6 sets
    arm work

    That's the idea and it is full of compromises from a number of training ideals. It is so far going well, but I may be giving my hammys too much now, even though they are still lagging.


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  13. #1687
    Mecca V.I.P. tim290280's Avatar
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    Spent a lot of time woodworking today so my forearms and right wrist were probably too stiff to be doing weights. Did the weights anyway.

    Skipping
    4mins

    Snatch
    20kg x4x2
    40kg x4x2
    60kg x2x1
    70kg x1x1
    72.5kg x1x2
    75kg x1x2
    77.5kg x1x1
    Actually pulled a 2nd set but had hit my elbow in the previous set. Basically I got the first lift but as I went to lower it I lost it backwards and it hit my elbow.

    Bench
    75kg x2x8

    Pullup
    20kg x2x8

    OHP
    55kg x5
    55kg x3

    Pushup
    20kg x20
    20kg x15

    Fatman pullup
    20kg x12
    20kg x10

    BB bicep curl
    40kg x7x2

    Soundtrack:





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  14. #1688
    nice snatch and impressive pullups tim one question. how do u execute fatman pullups?


    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.


  15. #1689
    Mecca V.I.P. tim290280's Avatar
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    ^^ I do them in my power rack with the bar on the pins. It is essentially arms length for a wide grip. I tend to keep my feet flat and knees bent and place the weight plate on my stomach. I found that trying to keep my legs straight I wasn't able to pull straight at the bar.

    I don't use a box under my feet as I have over dominant upper traps and raising my feet tends to bring them in more than they should be.

    They are quite good, especially when supersetted with pushups.


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  16. #1690
    Team Winklaar Pickle's Avatar
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    ^ agree i love fatman pullups, nice snatching as well tim i think you snatched my heart.


     


  17. #1691
    Mecca Maniac co05's Avatar
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    I'm liking the fatman pullups.

    A lot.




     


  18. #1692
    Mecca V.I.P. tim290280's Avatar
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    Pickle: I'm a big fan of snatch.

    co05: They are good fun at the end of a session.


    Cardio tonight as we had a long day with a visiting Professor and collegue, showing him around our research station.

    6000m in 30mins.
    Did 10mins of HIIT in the middle of it all.

    Have to say that I thought I had raised my fitness a bit. Putting the HIIT in the middle was just about the hardest thing I have done of late. I covered the same distance I normally do in 30mins, but I felt like I'd covered half as far again.


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