Tim's Journeyman Log

[tim290280]

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.

 

[ironheart]

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

 

[miamiracing]

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..

 

[tim290280]

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.

 

[tim290280]

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:

 

[Bulkboy]

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

 

[tim290280]

^^ 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.

 

[Pickle]

^ agree i love fatman pullups, nice snatching as well tim i think you snatched my heart.

 

[co05]

I'm liking the fatman pullups.

A lot.

 

[tim290280]

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.

 

[El Freako]

Good work on the rack pulls Timmeh!

 

[tim290280]

^^ Thanks Ben. I'm hoping to pull that much off the ground by the end of the year

Didn't do the C&J's tonight because I have a a bruise on my collar bone and my wrist is a bit stiff from sanding wood all weekend.

Skipping
4mins

ATG Squat
20kg x5
60kg x5
100kg x2
120kg x2
140kg x2

High box squat
140kg x2
150kg x2
155kg x2
160kg x2
165kg x1x2
170kg x1x2
175kg x1x2

Standing calf raise
165kg x10x3

GM
70kg x2x8

Low box step up
70kg x20x2

SL calf raise
BW x10x2

Soundtrack:

 

[El Freako]

How far above parallel were your boxies? Nice and heavy work btw.

 

[ironheart]

great session tim. a solid effort on those box squats especiallty considering that you started off with ATG squats. keep up the good work mate

 

[tim290280]

Ben: The box is my bench and leaves me just above parrallel. So given that I find it easy to touch and pause I'd say that I won't have an issue hitting parrallel with at least similar weight.

My only issue that I can see in the videos I took the other day, is that I tend to make the move foward first rather than using the glutes.

ironheart: cheers I was doing the full ROM squats only as a warmup, so they were never that heavy. THe 140kg is probably somewhere near a 5-8RM. I figure that ATG I would be good for 160-165kg at the moment.

 

[jonathan]

nice squat

 

[El Freako]

Ben: The box is my bench and leaves me just above parrallel. So given that I find it easy to touch and pause I'd say that I won't have an issue hitting parrallel with at least similar weight.

My only issue that I can see in the videos I took the other day, is that I tend to make the move foward first rather than using the glutes.

GMs bitch. Worked wonders for me. That and a wider stance.

 

[tim290280]

a) My arse is quite big enough already and causes my hammys to be lame. GM's I'm doing and will probably do them heavy at some point soon but I don't want to train my glutes and continue my imbalance issue.

b) I used to use a wider stance and lower bar position. Now I'm using a narrowish and high bar squat. Just like it more.

So I kinda know that my squat is going to suck a bit because I have chosen a certain path. But I'm more thinking I need to focus on my form.

Also I think Jono was correct that I need some more chest work. I noticed that my arms and shoulders maybe becoming dominant again after all my hard work to get my chest back into pressing.

 

[El Freako]

Want to practice squat form? Do Smolov again, mucho practice there!

 

[Bulkboy]

nice squatting right there. u do heavy atg squats nowadays or u just use it as warmups for boxies as u said?