Tim's Journeyman Log

[tim290280]

Bulky: Yep I do both the pullups and chinups. I'm stronger on the chinup currently (it used to be the opposite). I agree that pullups tend to work the back a bit better, but I got the chins working well by pulling the clavicles to the bar.

ElFreako: I don't have the collars, I've got the spring collars. I'd just use some rope to loop them on. I've got some left over from when I used rope to tie weights for chins, dips, etc. I love my dip belt!!!!

SOrry do you mean collars to hold the bands?

 

[El Freako]

Yeah, or the chains. Just bend them open a little.

 

[tim290280]

No C&J's today and I think I'll actually drop the deadlift and do some Rack Pulls for a few weeks.

Box Jumps
Side to side
Front and back

Deadlift
60kg x5
100kg x5
140kg x2
160kg x1
170kg x1
175kg x1x2
180kg x1x2

SL calf raise
32kg x10x3

Front squat
65kg x2x8

SLDL
50 x20x2

Lunge
50 x10x2

Rack holds
150kg x 5sec x2

Soundtrack:

 

[PrinceVegeta]

Nice sessions man, why do you want to drop the deads for a while?

 

[Natzo]

good deads!

awesome music!!

 

[Bulkboy]

nice deadlifting tim. liking the rack holds too. gotta remember doing some of those. why rack pulls over conventional deads? struggling with the lockout?

 

[tim290280]

Thanks guys.

Bulky and Jono, I've been using deads for a few months now and I'm noticing two problems. Hammys for lockouts are still weak, and spinal errectors are a bit wimpy. So I was thinking a low pin position and do those for a month or so, then I'll switch to a deficit lift for awhile. I'm still amazed at how long it is taking to fix up my hammy weakness and get back to were I was this time last year (pulling +200kg).

THe deficit I have a few options, I can stand on plates, use my standard plates (which are a few inches smaller in diameter), or do snatch grip deads.

 

[El Freako]

I may have sourced the 5/3/1 manual. Keep an eye on your inbox.

 

[tim290280]

I may have sourced the 5/3/1 manual. Keep an eye on your inbox.

I'll try and find an upload place to put the two Strong(er) manuals. 12mb and 8mb. I've been looking for the Bulletproof Knees manual too.

Oh did I send you Science and Practice of Strength Training? I have the download link for that too.

 

[El Freako]

Fire away with that link!

 

[tim290280]

Done and done.

Just finished lifting. New PB in the Floor press, but of course this is the first time I've done them heavy ever. Kinda like claiming I just beat the world record in the 100m done in my backyard at 5:30pm on an August evening in 2009.....

Skipping
4mins

Snatch
20kg x4
40kg x3x2
65kg x2x2

Floor press
65kg x5
80kg x5
100kg x2
110kg x2
120kg x2
130kg x1
135kg x1
140kg x1
Probably have another 5kg in this and should improve rapidly.

Thick bar DB row
32kg x5
52kg x5x4

Standing OHP
45kg x12x2

Chinup
13
10

Dips
15
12

Soundtrack:

 

[PrinceVegeta]

Strong session man, huge floor press!

 

[Bulkboy]

wow man. respect for that floor press. huge weight there. u sure the lockout part is ur problem on bench?

 

[El Freako]

Good floor presses granddad.

D/l'd the book... looks like an interesting read.

 

[miamiracing]

looks like a heavy duty workout there bro

 

[tim290280]

PV: expect it to get bigger over the coming weeks.

Bulky: I'd normally expect 15-20% more out of a partial ROM, this was only 10kg, so I think it is the triceps. Although you're right, I need strength through the other parts too.

Freako: thanks kid. Going on after Bulky's question, how much extra do you get out of a floor press compared to your normal bench?

miami: Glad you approve Kai



I was going to box squat this evening and was thinking I'd hit ~170kg (maybe more, but I'm sore still from the other evening). Unfortunately I was interrupted by numerous phone calls that took me away from things for 3/4hr. So I would have had to spend another 15mins warming up to get back to were I was. Oh well.

I'm travelling the rest of the week so no sessions till Monday. Will hit the boxies then.

Skipping
5mins

C&J
20kg x4
40kg x4
60kg x2x2
70kg x2x2
80kg x2 (interrupted here)

What I would have done:

C&J
80kg x2x2

Box squats
60kg x5
100kg x5
120kg x2
140kg x2
150kg x2
160kg x2
170kg x30
180kg x15
200kg x5

Donkey calf raises
70kg x8x5

GM's
60kg x2x8

Bulgarian
Picked a weight x20x2

 

[El Freako]

Freako: thanks kid. Going on after Bulky's question, how much extra do you get out of a floor press compared to your normal bench?

I am a much stronger conventional bencher compared to the floor press. In retrospect that might suggest that my tris are a weakpoint, at least where a lockout counts.

 

[PrinceVegeta]

I hope u mean 170kgx3 in the boxies and not 30 reps!! Solid session man! What am i going to do till monday

 

[tim290280]

I hope u mean 170kgx3 in the boxies and not 30 reps!! Solid session man! What am i going to do till monday

It was all a joke:

What I would have done:

C&J
80kg x2x2

Box squats
60kg x5
100kg x5
120kg x2
140kg x2
150kg x2
160kg x2
170kg x30
180kg x15
200kg x5

I actually only did my first set of 80kg x2 on the C&J. By the time I got back to it, it was too late to restart the session. I was thinking about the last time I box squatted and I got 165x5 so 180kg may have been achievable.

 

[miamiracing]

wtf 170kg by 30 reps? are you insane ? lol