Tim's Journeyman Log

[PrinceVegeta]

Strong session timbo! shoulders are gettin stronger

 

[tim290280]

PV: big weakpoint of mine. I'm still no-where near my PB levels (50kgx2 seated DB's, ?85kgx5 standing BB).

Deadlifts were only ok this evening. Warmed up with my HIIT and mowing again, but I did the edging as well so might have sapped my energy a bit.

C&J
60kg x2
80kg x2
90kg x2
100kg x2 - caught my little finger under the bar on the second rep
105kg x1 - got under the second clean but received the bar too far forward and had to dump it.

Deadlift walk
105kg x15m

Deadlift
120kg x5
132.5kg x3
150kg x3
170kg x8 - no big improvement here, was just out of breath even though I felt like I had one or two more.

SL hammy curl
20kg x18 2 sets

Stepup
20kg x20 2 sets

Plate pinches
40kg x 40 sec 2 sets

Soundtrack:

 

[PrinceVegeta]

Again with the incline walk with the bar across the yard?!

Nice deads man, next time ull get the other 2 reps you wanted

 

[Pickle]

cant wait for the 1rms buddy. great deads again xoxoox

 

[tim290280]

PV: Well it is either carry the bar loaded or make several trips.

Pickle: I'm chomping at the bit too. Though I don't want to put the horse before the cart.

Just a quick update. I've been slightly heavier and I noticed I need new pants (button does up, zip doesn't like me). So I decided to measure this morning.

Height: 182cm
Weight: 90kg (dry morning weight)
Arms: L 43.5cm R 43cm (1cm gain, they were both +45cm pumped the other night)
Legs: 69cm (added 2cm)
Lower thigh: 46cm (good size added to VMO)
Hips: 99cm (been this for ages)
Chest: ? (roughly 110cm, but didn't measure)
Waist: 84-85cm (want this down at 82cm)
Calf: 42cm (this varies depending on whether seated or standing measure)
Forearms haven't changed.

 

[tim290280]

Ok bench was only average tonight. 5 reps just seemed as much as I was going to get, even though I felt like 7-8 was do-able. Long work day again, so probably set back a little by that. The week off will probably see week 3 of this cycle go through the roof!!!


Bench
60kg x5
80kg x5

95kg x3
107.5kg x3
120kg x5 - was aiming for 8, banged 5th into the j-hooks and called it a day (form was just going to get sloppy)

Thick bar DB row
47kg x20 2 sets

Floor press
110kg x10 2 sets - I've never been pinned by a floor press before, 10th rep did it to me!

Pullups
20kg x6
20kg x4 2 sets
20kg x3

DB bicep curls
22kg x6 2 sets

Plate OH one arm tricep ext
10kg x15 - held as a plate pinch

Soundtrack:

 

[Lionheart]

Ive been doing Floor presses lately also.Reps seems to be 10-12 rep range for you ,any reason for that?I like doing mine between 4 and 8.Its working great for my bp strenght and tri thickness.Im little jealous about those pullups
Kamelot

 

[_ROBERTiNHO_]

Solid workout! What's your best mark at bench press?

 

[tim290280]

Ive been doing Floor presses lately also.Reps seems to be 10-12 rep range for you ,any reason for that?I like doing mine between 4 and 8.Its working great for my bp strenght and tri thickness.Im little jealous about those pullups
Kamelot

The reason for the reps is that on 5/3/1 I'm doing it as an accessory and the goal is to hit higher reps. So I'm trying to keep most of my accessories above 10 reps when possible. I have done the heavier floor presses in the past, but I'm thinking that doing something reasonably heavy (I want around 115-120kg for 10-15) will help with my lockout, my triceps (size and strength) and be a good additive to my bench.

Plus I felt I was being a pussy with some of my accessories. I'd hit a weight for 4 reps and think that I was done, then add weight to the bar and still hit 4. I added 20kg to my dips in a week just by pulling my finger out. 5/3/1 has really shown me that the reason I sucked at reps higher than 5 was that I just gave up, now I'm deadlifting weights for 10 reps that I only ever did for doubles!!!

Solid workout! What's your best mark at bench press?

My PB is about a decade old and was set when I weighed 75kg. 140kg x3

Half the problem has been that I injured my shoulder and then didn't train bench for a year. So then I ended up with all of these imbalances that have meant I'd get an impinged shoulder whenever I hit about 120kg. I finally got everything working for me last year and my bench has been getting better since I've been able to seriously train it.

Based on the calcs I've had a max of this or there-abouts for a couple of months. I want to blast that PB sometime this year, I want a 150kg bench!

 

[Lionheart]

Wendler program i see,well good luck with that and im curious to see how your progress.

 

[PrinceVegeta]

Great session as always timmy!! keep it baby! high rep deads FTW!!

 

[El Freako]

Solid pressing Timbo, and LOL at the floor press pin.

 

[tim290280]

Week off for easter and my friend's wedding. Then I had a work trip so a couple of gym sessions for a change. Met a local BBer, Jase, nice guy, apparently looking at nationals. He is one big MFer!!!! At least 188cm maybe more like 190cm, would have to weigh 120-130kg (didn't ask). Either way he was doing a light squat day and did reps with my max after I had finished with the rack.

The two sessions:

ATG squat
60kg x5
100kg x5

120kg x5
135kg x3
150kg x5 - not happy. Everything felt about 5kg heavier than I'm used to. So either I messed up with the weights I put on the bar, the weights there were heavier (20.5kg instead of 20kg) or my plates at home are 19.5kg instead of 20kg. I'd say a combo of the last two (as a couple of my plates are worn).

SLDL
100kg x12
100kg x8
100kg x5

Single leg Leg press #1
4 plates x5
2 plates x10 2 sets - this is the first heavy leg press I have used, absolute killer.

Leg press #2 calf raise
8 plates x15 3 sets - this was the standard leg press I'm used to. Easily can chuck 4 plates per side on and just rep it out. This one had a bar for calves on it which worked well. It was also the more used leg press due to the ego dent the other one caused.

Incline situps
BW x whatever - just repped out 2 sets


Session 2

Standing OHP
30kg x5
40kg x5

52.5kg x5
57.5kg x3
65kg x7 - not sure on the rep count, either 6 or 7. I was happy with it either way.

Behind the neck jerk - raised some looks
65kg x8 2 sets

Pullups
25kg x8
25kg x6 2 sets
25kg x4

Supine Tbar row
20kg x12 3 sets - once again a heavy machine, I was going to use double the amount and aim to rep out. Apparently a few of the machines there are heavier than most expect (according to the guy I spoke to).

Dips
35kg x10
35kg x7

Preacher curl - not sure of bar weight, either 5kg or 10kg, assuming 5kg.
35kg x8 2 sets

Rope tricep pushdowns
50kg x15 2 sets

Pronated wrist curls
20kg x10 2 sets

supersetted with

Supinated wrist curls
30kg x12 2 sets

Soundtrack:

 

[PrinceVegeta]

I like the 2 sessions Timmy, those OHP's look improved!

 

[Pickle]

lololol u got out squatted boy a bodybuilder? lolol

 

[El Freako]

Wrist curls?

 

[tim290280]

PV: slight improvement. Hard to tell as I can't remember how many reps I did. My calculated max is ~85kg, which is 15kg better than when I started 5/3/1.

Pickle: if we want to look at how much bigger the guy was then I have no problem being out lifted by him. Plus he squatted really well, none of this half rep BS.

Freako: yes wrist curls. My forearms (and waist) haven't gotten any bigger while my other girths have. I can't manage wrist roller or other forearm work at the moment due to my wrist issue. These don't seem to be a problem as long as the reps are high.

Oh and I spotted a mistake: the Tbar rows should be prone, not supine. It would be interesting to do a supine row.......

Also I've tried to find some photos of Jase competing but no luck. I could see him dominating the stage, especially if he gets a bit bigger so he is on stage as big as his current off season.

 

[Pickle]

good to know there are still bodybuilders who squat deep. I miss ronnie

 

[tim290280]

Ronnie is coming back. Of course it is Ronnie Lite not Ronnie Original. *sigh*


Deadlifted tonight. Felt like I needed a lay down and a deep tissue massage rather than lift. Been suffering DOMS all week, which I put down to the crappy diet and sleep while I was on the road. Going to get a sports massage this week coming.

DB snatches
22kg x5 2 sets

Deadlift
60kg x5
100kg x5
120kg x3

142.5kg x5
160kg x3 - did these all overhand grip easily, which is a little PB.
180kg x7 - happy with this, it wasn't that long ago I pulled 180kg for the first time.

SL hammy curl
20kg x15 2 sets

supersetted with

SL step up
20kg x20 2 sets

Soundtrack:

Can't wait for the movie!!!

 

[PrinceVegeta]

Very nice deads timbo!