Tim's Journeyman Log

[tim290280]

Jono: They were really quite tough too.

Rob: I've added a pretty decent amount to my overhead press out of these two 5/3/1 cycles.

Ben: Yep. But I still like knowing that I haven't just made a false leap up in weight.

Bulky: My back is feeling those pullups today. I just kept doing sets, was almost going to do another set!!

Ok deadlifts today. Trained late, so no chance of C&J's.

Deadlifts
60kg x5
100kg x5
120kg x5

137.5kg x5
157.5kg x3
175kg x6 - happy with this, felt good and could have pulled one more at a grind (but I don't want to grind any).

Step-ups
10kg x15 3 sets

Single leg leg curls
16.5kg x15 3 sets

Soundtrack:

 

[co05]

Nice deads

I'm curious about your home setup, though. Are you deadlifting with bumper plates or are you deadlifting on matting or both?

 

[tim290280]

^^ I've got standard Olympic sized plates that have rubber edges. I've then got some 1-1.5cm matting that is like a rubber foam (cheap stuff) over bricks.

For snatches and C&J what I have is some concrete pavers (50x50cm) that I've put on a sand pad (shed and pool used to be there). So I pull on the pavers and drop into the sand.

It is gradually ruining my plates, and probably the bar as well, but I'm not that fussed. I've been pricing a bumper set and fitting out a complete home gym setup and including a fantastic 5-55kg dumbbell rack and set I could have everything for <$10,000. Only thing is I don't have anywhere to put it all. So that is all on hold until we buy a place to live in. The wife is keen on having a home gym setup as well, so it will happen.

 

[El Freako]

I ideally want to get a couple of bars for my set-up. A standard, thick bar and possibly a safety squat bar. You just have a single one?

 

[tim290280]

^^ I've got my olympic bar and a standard bar.

I would like to get a couple of other bars, but I don't know that I'd use them enough to justify the cost.

 

[tim290280]

Benching today sucked. Still don't seem to have added anything to the lift. Strong off the chest, but it was the lockout that was shit. So my triceps continue to be aweful.

Bench
60kg x5
80kg x5
90kg x3

97.5kg x5
112kg x3
125kg x3 - couldn't lock out the 4th rep. Had plenty more off the chest.

DB bench
40kg x10 2 sets

Thick bar DB row
45kg x20 2 sets

Close grip lockouts
80kg x8 - whole heap of suck, this was meant to be 12-15 reps
60kg x12

Chinups
BW x12 2 sets

Soundtrack:

 

[Bulkboy]

I share your pain about the benching tim. hold me tight! haha, we are exactly the same in the bench. I also have trouble with the lockout. rest of the session looks great though, solid db work!

 

[El Freako]

Try another try exercise for assistance?

Swap to CG Press for your main lift for a couple of cycles?

 

[tim290280]

Yeh I'm thinking that I'll get rid of DB benches and do floor presses.

I did have dips, but they were not really doing much. I probably needed to just load them heavier and bang reps like I started doing with DB rows. Amazing how easy it is to put the brakes on your lifting.

 

[Pickle]

hey buddy, wheres ur impressive bench weights? lol

 

[El Freako]

I assume you read this?
http://www.elitefts.com/documents/dips.htm

Its convinced me to return to heavy deads, I want to do 2xbw!

 

[tim290280]

^^ I have done as much as 0.8xBW dips, but I think there is a reference to Matt K there that I need to take heed of for dips.

When I was doing dips I was hitting 15 reps, but it was the same weight I was using for chins (for convenience). Reality is that it was far too light to be usefull. I found with the DB rows that one week I was doing 5 sets of 40kg for a total of 60 reps. The next week I just decided to see how many I could get in one set. Now I'm hitting sets of 20 with 45kg! I was just limiting myself in order to hit the set numbers rather than pushing out what was possible.

Ok plan is: OHP day will have dips back in with 30-40kg added, aim for +10 reps. Bench day will have floor presses with the aim for 10-15 reps (100kg should be about right for that). Although I do find it hard to hit high reps when fatigued.

 

[tim290280]

Deload week. I need it. I'm not feeling that great in my knees and all the muscles in my back.

Snatches
20kg x5
40kg x2
60kg x2 3 sets

Squats
62.5kg x5
77.5kg x5
92.5kg x5

Front squats
65kg x10 2 sets

supersetted with

GMs
65kg x12 2 sets

Standing calf raises
65kg x20 2 sets

Soundtrack:

 

[jonathan]

I assume you read this?
http://www.elitefts.com/documents/dips.htm

Its convinced me to return to heavy deads, I want to do 2xbw!

interesting article, thx Freako. Go for 3xbw man !

 

[Pickle]

why the old man syndrome?

 

[tim290280]

^^ Don't know. I had to cut my step-ups short last week with my knee suddenly giving me grief. I think I may have loosened some scar tissue, as my knee is clicking a fair bit at the moment.

As for my lower back and back in general, I haven't been sleeping comfortably. I think I need to hit some stretching more rigorously, get to bed earlier and spend less time sitting down at the computer.

AC/DC tomorrow so I'll spend plenty of time jumping around. My sister called last night to tell me she had just heard them come on stage. She lives two suburbs away from the arena!!!!!!!!!

 

[Pickle]

lol! have fun timmy.

 

[tim290280]

Last workout before AC/DC.

Standing OHP
20kg x10
27.5 x5
35kg x5
42.5kg x5 - barely felt like a workout

Behind the neck jerk
42.5kg x10 3 sets

Pullups
20kg x8 3 sets - I will now just tie some weight and get as many reps in 5 sets as I can.

Dips
30kg x12 2 sets - proving I was being lame before

Wrist curls
20kg x15 2 sets pronated
20kg x20 2 sets supinated

Soundtrack:

 

[Deity]

You will JIZZ your fucking pants to AC/DC captain. Nice to see some heavier dipping in this log.

 

[El Freako]

Good dipping bloke. Hope you can still hear after Acca Dacca.