Xiva - Strength block!

[Deity]

You facking tease! - don't steal my 90kg goal Good benching today, starting to look better. Eat big.

 

[Xiva]

I'll go for 90, then only different between you and me @ 90, is your mass and strength contra mine

 

[jonathan]

you weight 78? how tall are you then?

 

[Xiva]

184
- Yes i'm skinny

 

[PrinceVegeta]

Big session right there man!

 

[Big_Guns_Lance]

Great workout there pal.

Damn your planning on putting on a lot of weight this year aren't ya! You better get bloody eating!

 

[Xiva]

BGL -> Ofc i am! I gained 11kg total so far, and i'm acctually supprised that i gained so little fat. It's positiv, gonna do some pictures when i hit 80, i think

 

[ironheart]

making good progress bro. good job on the PR on the bench press. good squats too, takes alot of effort to do squats and then go on to front squats later in the session. keep up the good work!

 

[Xiva]

Iron -> Thanks strong guy

27/01/2010

Energy was in top

SMBBTMBSM week 3, training 2

Deadlift

1x12 @ 60kg
1x4 @ 70,0kg
2x4 @ 85,0kg
2x5 @ 100,0kg
4x4 @ 107,5kg
- Easy!

Bench press

1x6 @ 40,0
1x5 @ 50,0
2x4 @ 57,5
2x3 @ 60,0
4x2 @ 65,0
2x3 @ 60,0
1x5 @ 57,5
1x6 @ 52,5
1x7 @ 50,0
1x8 @ 45,0
1x9 @ 40,0
- Easy!

Incline DB flies

5x10-12 @ 15kg

Rackpulls

1x5 @ 85,0
2x5 @ 100,0
4x4 @ 115,0
- You go, I go, with Jannik

DB lunges

3x10-12 @ 17,5kg

Facepulls

4x8-10 @ "6"

DB lateral raises - Down the side

3x12-15 @ 9kg

Note: Really nice round

 

[Big_Guns_Lance]

Great deadlifts dude! that was an easy sesh for yourself.

 

[Sentinel]

Your ass is moving before the bar. Be careful of that. It happens sometimes...but be careful. Don't try to squat the bar, dude. You're pulling it. So ass should be above level of knees and below level of head. Plus shoulders ahead of the bar. Can't see from this angle but I think you shoulders are behind the bar. Also, nice Deadlift socks man!!!

 

[Xiva]

Senti -> I know, it was acctually a pretty bad round, as you said my ass got to to high.

I disagree with the shoulder ahead of the bar, that's one of the basic of deadlifting. Your shoulders should be behind/in line with the barbell, simply because; if the shoulders are ahead of the bar, your weight will be at the front of the feat and you'll do the "crane" and usally raise your ass and pull with your back only = Not good.

If you on the other hand get your shoulders behind the barbell, you'll have the weight at your heals and thereby pull "back" while holding down your hip (which i didn't do very well) and make a good deadlift.

 

[Sentinel]

I have never experienced that. Shoulder behind the barbell pretty much means you're gonna squat it up. When you're shoulders are ahead of the bar and your ass is above your knees and below your head, you will pull back on the bar.

 

[Skeptic]

Your form looks decent mate. Solid effort all round mate!

 

[Deity]

The barbell should be directly underneath your -armpit- , since that's where your shoulderjoints are located. This will ensure maximum contraction of the lats aswell.

 

[Sentinel]

The barbell should be directly underneath your -armpit- , since that's where your shoulderjoints are located. This will ensure maximum contraction of the lats aswell.

Bingo.

 

[Xiva]

Senti and Razmuzan aka Awesomenss -> Got it

Senti -> THanks champ

28/01/2010

I'm starting to feel that i trained hard lately. My knee and hip joints are starting to ignore me I'm thinking about perhabs deloading when done, but it would just be sad, because of the great progress i'm making right now.

Energy in top

SMBBTMBSM week 3, training 3


Bench press

1x6 @ 40kg
1x5 @ 50kg
2x4 @ 60kg
6x3 @ 65kg

Warm-up - Squat

5 minut crosstrainer
Glute bridges
Hip rotations

Squat

1x5 @ 60kg
1x5 @ 75kg
2x5 @ 85kg
5x4 @ 90kg

CG Bench press

1x6 @ 37,5kg
2x6 @ 40kg
2x6 @ 45kg
4x6 @ 50kg

Backraises

3x15 @ BW + 22,5kg

Barbell rows - Elbows out

4x8-10 @ 60kg

Tricep pushdown

4x8-10 @ "6"

Pulldown - Wide grip

3x12-15 @ "10"

Note: Fine round, but my knee and hip is bothering me But i also squated atleast 2-3 times a week, for 10 weeks now.

 

[PrinceVegeta]

looks good, take the squats to once a week and see how that feels, better fix the pain now before it really becomes a problem!

 

[ironheart]

good session Xiva. when it comes to the pain in your knees and hip, just take some days off from leg work. you dont allways have to take a whole week off. and maybe do some light low impact cardio to get some your joints working.

 

[Sentinel]

Have you been doing your hip and ankle mobility drills?