Xiva - Strength block!

[Xiva]

Hey dude...just popping in to say hi. Training looks good as expected

Good luck meeting your goals.

Thanks bro

 

[Xiva]

30. November 2009

Early off from school, max ready to workout!

Target basic shape, week 3 training 3

Bench press - Heavy

12x40kg
8x50kg

1x70kg
1x67,5kg
1x67,5kg
1x67,5kg
1x67,5kg
1x67,5kg
- No spotter, wouldn't go 70 all the way

Front squat

5x70kg
5x70kg
5x70kg
5x70kg
4+1 (forced)x70kg

Dips

5xBW+17,5kg
5xBW+17,5kg
5xBW+17,5kg
5xBW+17,5kg
5xBW+17,5kg

Chinups, supinated

5xBW+2,5kg
5xBW+2,5kg
5xBW+2,5kg
5xBW+2,5kg
5xBW+2,5kg + 3x BW+2,5kg (Negative)

Tricep pushdown

5x"6"+3kg
5x"6"+3kg
5x"6"
5x"6"
5x"6"
- Completely done in my triceps after Bench and dips

Standing calf raises

10x200kg
10x200kg
10x200kg
10x200kg
10x200kg

+ 2 rotator exercises - 3 set.

 

[Sentinel]

Nice Bench and Front Squat training.

 

[Xiva]

Thanks champ

Singels is not really me, and i'll do it once again in 4-5 weeks, and then it will take atleast 6-8 month before i'm gonna do it again. I'm not even close to a point where singels are a good choice for me, i'm to weak (right now ) to get benefits from Singels, i'll get alot more out of tripples and 5 reps.

So why did i do singels in this 8 weeks of training?
- Because i 1 week ago found out of what i wrote before, and there i was allready started at my 8 week schedule. And i'm not a program jumper

 

[ironheart]

good session buddy, good effort on the bench and smart move on keeping it safe without a spotter. solid front squats as well. the dips and hangups also looks very good. keep up the good work bro

 

[Xiva]

Thanks your ironheart and i will

 

[jonathan]

you are making good progress. =)

 

[Xiva]

Jonathan > True that, thanks

 

[Xiva]

3. December 2009

Today i've got informed that my center will become bigger. We'll get a new squat rack with safty, seated leg curl and a pull tower more. When i asked if he were considering a power rack, he became silence

Target basic shape, week 4, training 1

Squat - ME

10x60kg
10x60kg

3x80kg
3x85kg
3x90kg
3x95kg* Easier than last time.

Bench - Light

10x20kg

3x45kg
3x45kg
3x45kg
3x45kg
3x45kg
3x45kg
3x45kg
3x45kg

Good mornings

5x60kg
5x60kg
5x60kg
5x60kg
5x60kg

Incline DB press

12x20kg
12x20kg
12x20kg

DB lateral raises - Down the side

10x9kg
10x9kg
10x9kg

Standing calf raises SS Seated calf raises SS Donkey raises

20x160kg SS 20x50kg+machine SS 20xBW
20x160kg SS 20x50kg+machine SS 20xBW
20x160kg SS 20x50kg+machine SS 20xBW

+ 2 Rotator exercises

Note: Really awesome round. The squat was easier than last time.

 

[Sentinel]

Congrats on the improvement or ease in the Squat

 

[Xiva]

THanks champ

 

[Xiva]

5. December 2009

Really motivated to train today, i brought the camera to the center. Videos will be uploaded later

Target basic shape, week 4, training 2

Dødløft

10x60kg
10x60kg
3x100kg
3x100kg

3x115kg
3x115kg
3x115kg
3x115kg
3x115kg

Bænk - Medium

10x40kg
8x50kg

10x52,5kg
10x52,5kg
10x52,5kg

Squat - DE

3x65kg
3x65kg
3x65kg
3x65kg
3x65kg
3x65kg

Rackpulls

3x140kg - Bad technique
3x130kg - Bad technique
3x125kg - Still not good, but acceptable.
3x125kg
3x125kg
3x125kg

Barbell bent over rows

10x60kg
10x60kg
10x60kg

Barbell curls

10x37,5kg
10x37,5kg
10x37,5kg

+ 2 rotator exercises og 2 core exercises.

Notat: Really really nice round!

 

[ironheart]

kickass session buddy. looking forward to the vids. many big exercises in this session. good job bro.

 

[Xiva]

kickass session buddy. looking forward to the vids. many big exercises in this session. good job bro.

Thanks champ!

The deadlift was really good today, i felt the technique was there. At last.

 

[Xiva]

My Squat is HORRIBLE!

The thing is i loose alot of speed by going ATG, which i normally do. And where's the line between ATG and speed when we talk Dynamic effort?

Should i go ATG and loose abit of speed or go just under parallel and then have max speed?

My DL is looking better than what it used to, still doing abit crane.

Rackpulls is bad, i need to tight my glutes some more.

 

[Sentinel]

Your Deadlift form is top notch. There is nothing I can say regarding that because it really is close to perfect.

Now, your Squat...oh man. Firstly: you're not going A2G. You're barely hitting hitting parallel. And thats because of 2 reasons:
1.) You're descending tooooo fast
2.) You have very little hip mobility.

You need to work on your hip and ankle mobility if you want to improve in that realm. Check out this article by The Diesel Crew: http://asp.elitefts.com/qa/training-logs.asp?qid=109884&tid=169

So here's what I advise: you need to do the Hip Mobility Drills as your warm-up before you even touch the actual weights. You should have 2 hip mobility drills and you should alternate them from workout to workout. Drill 1 is the bunch of exercises in that Diesel Crew article (videos are included in that).

For Drill #2, here's what I suggest:

Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch
Bridges for 12 reps: YouTube - Bridge and single leg hip lift
Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2
Squat to Stand for 10 reps: YouTube - Squat to stand
Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.
Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki
High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls

 

[Sentinel]

I saw the video again: on some of your sets you're hitting parallel, on some you're above and on some you're going below. You're not at A2G on any of them.

But, if you watch your videos, you will notice a little "butt wink" which happens to you. Now, while I am not concerned about going A2G or T2F or anything of the sort, I would be concerned about the lack of hip mobility which is highlighted with the butt wink you have going on. So because of that, I'd suggest you give the mobility drills a try. They'll take a couple of weeks of doing them regularly (3x a week) as a warm-up to really make a difference, but it's a start.

 

[Sentinel]

Lastly, on the rack pulls my advice to you would be to not wear those straps. You need to work on your grip strength otherwise you'll have a higher deadlift but the inability to hold the bar. So, try to use chalk or something and shift grips (over/under and under/over) with every rep to keep symmetry. Your form on the Deadlift and the rackpull is really excellent. Consider me tres impressed!

 

[Xiva]

I can do ATTG, and yes i know that these squats aren't close to Ass to the grass, but like i said. If i go lower than what i do there, my lift will be slower. But anyway, i'll go ATTG and post a video next time

About rackpulls
I was not sure that i could hold the barbell, but if you look again i took them off at the last set in the video

And my deadlift form is pretty good, but my rackpulls form aint. It's hard to notice in the movie, but i'm having a rounding in lower back, since i did not tighten my glutes enough. Besides that i could work on getting my shoulders back and chest up

Anyway thanks for the comments, my squat was bad. Next time i'll take some new videos and you can see my go ATTG

 

[jonathan]

you don't have to go ATG, it's not an obligation. If you like the good old powerlifting squat to parallel that's just fine. You must enjoy your lift.

The deadlift is very good, better form than I have.