Tim's Journeyman Log

[tim290280]

Kurty: thanks for stopping by!

Samoan: Last year I did just suck it up and train on days like that. But I found it didn't matter how much water I drank I ended up dehydrated and wiped out for days after. This was especially true of snatches, C&J, squats or deadlifts days. So this year I'm giving it a miss and actually trying to have productive days, even if it means training late in the evening.


Ok so it was a couple of degrees cooler today and it was a much better day to train. Didn't want to hit the hammys at all today so did a hack squat for the first time ever.

Lower

Drop snatch
40kg x5
60kg x5
70kg x5
80kg x2

Overhead squat
40kg x2
60kg x2
70kg x2
80kg x2

BB hack squat
60kg x10
80kg x10
100kg x5
120kg x4
120kg x3
120kg x4 PB (pretty easy for a first time exercise)
A good exercise but it would be very easy to round the upper and/or lower back as the bar reaches the hamstrings.

Donkey calf raise
20kg x10
40kg x10
51kg x10

supersetted with
Donkey calf raise single leg
20kg x10
40kg x8
51kg x3

Free squat
10kg x20
10kg x20

Soundtrack:

Yeh I know cheesy, but was just what I needed.

 

[KurtyJ99]

Overhead squat, now there is something you don't see many guys doing. Mad props.

 

[Samoan-Z]

Tim you are a well balanced fellow to be doing overhead sqauts kudos man.

 

[Hypocrisy86]

congrats Tim, you got some good strength and balance there , keep it up!

 

[tim290280]

Kurty: I do a lot of non-standard exercises, like the snatch drops and the like.

Samoan: It is amazing how quickly you get the balance to do these sorts of exercises, it's the strength-mobility that takes time to master.

Hypo: Thanks for dropping by Steve. I need to get a bit stronger overhead so that I can stop missing lifts in snatches and C&J's.

Had absolutely no energy today as I didn't get much sleep last night. So today was a little pedestrian, but I got it done.

Upper

W holds (10sec)
5kg x5
6.5kg x5
6.5kg x4
6.5kg x4

Bench
20kg x20
60kg x10
80kg x5
100kg x3
110kg x3
112kg x3
112kg x2
112kg x2

Thick bar DB row
40kg x5
60kg x3
62.5kg x3
62.5kg x3
62.5kg x3

Standing OHP
62.5kg x5
62.5kg x4

Pullup
12
11

Pushup
20kg x12
20kg x8

Soundtrack:

 

[Samoan-Z]

Nice upper session timbo, 2 questions though

1. whats the OHP
2. Hows the hammy feeling, better worse?

Edit: over head press.... duh.

 

[tim290280]

Yeh overhead press. I don't like calling them shoulder presses as it is kinda inaccurate.

The hammy feels fine but I'm not pressing it. I didn't notice it during the hack squats (but then again I wasn't meant to) The left one still feels off, but the right one is ok. The next test will be tomorrow when I do hammys as part of legs. I think the hammy curl is the one that directly hits the strained muscle and aggrivates the scar tissue.

Thanks for asking dude!

 

[Lionheart]

Nice workouts Timmy.Hacks and OH squats looking good .Presses and rows looking strong also.You should take a picture of yourself rowing that big ass dumbbel

 

[tim290280]

^^ 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.

 

[El Freako]

^^ 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.

 

[tim290280]

It'll fit right in with your theme then.

You saying I'm funny looking biotch!?

It's the pants isn't it?!

 

[tim290280]

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:

 

[El Freako]

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.

 

[tim290280]

^^ 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.

 

[Chesticles]

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?)

 

[tim290280]

^^ 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:

 

[Lionheart]

Nice session Tim.Almost 90kg OH squat..well youll get it next time.SL deads and fronties looking strong also

 

[Samoan-Z]

Dude it can't be that hot that is like wtfness, Global warming being a bitch.

 

[tim290280]

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).

 

[Chesticles]

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.