Becoming "advanced"

GSVBagpuss · 25 Aug 2013 at 06:47

Food update

I've been recording all I've been eating every day this week to get a feel for where I am

So, here's the lowdown (day, cals, carbs, protein, fats)
Sun 2202, 240, 122, 87 (gym)
Mon 2404, 279, 213, 65
Tues 1626, 184, 144, 37 (commute)
Weds 1138, 206, 50, 14 (unwell)
Thurs 2313 218, 128, 100 (gym)
Fri 3447, 234, 269, 131 (commute)
Sat 2285, 278, 162, 57 (gym)

So, I'm down on calories if I want to grow and get stronger. Friday was a meal out but I felt like I ate well on Saturday and still only 2285 calories. Right, some easy 3-500 cal snacks coming up!

GSVBagpuss · 26 Aug 2013 at 10:35

Pull

Not feeling full of energy today and not really eaten a great breakfast...

Barbell Deadlift

Set 1: 5 x 55 kg
Set 2: 5 x 85 kg
Set 3: 5 x 120 kg
Set 4: 5 x 120 kg
Set 5: 5 x 120 kg
Set 6: 5 x 120 kg
Set 7: 5 x 120 kg

Hmm, looks good on the surface but I think my last set was very pull from the shoulders instead of drive from the hips. First three sets were fine then it went downhill so will make sure of proper breakfast next time as my energy really dropped for sets 4 and 5.

OHP
Set 1: 5 x 35 kg
Set 2: 5 x 40 kg
Set 3: 5 x 42.5 kg
Set 4: 3 x 42.5 kg

Yup, hit my limit. Target is to do 5 x 5 at this weight in two weeks though so got time to improve it

Pull-ups
5
5
5

Rolled my upper back afterwards to see if that stops me getting too stiff tomorrow. Probably could have squeezed out another two sets but wanted to do some chins as well.

Chins
8
5
5

Bicep pump! Not had that before - I assume due to the pull-ups beforehand.

GSVBagpuss · 30 Aug 2013 at 21:51

Push - 3 days off, two commutes

Bulgarian Split Squat

Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Gave these a go - tricky balance but could take some weight next time

Squats - Barbell
Set 1: 10 x 60 kg
Set 2: 10 x 60 kg
Set 3: 10 x 60 kg

Nice easy set with plates until i get oly shoes - got the heart rate up though

Bench Press - Barbell, Flat

Set 1: 5 x 45 kg
Set 2: 5 x 55 kg
Set 3: 5 x 65 kg
Set 4: 5 x 65 kg
Set 5: 5 x 65 kg
Set 6: 4 x 65 kg
Set 7: 2 x 65 kg

Bleurgh,really forced the last two sets

Bent-Over Row - Barbell

Set 1: 5 x 55 kg
Set 2: 5 x 55 kg
Set 3: 5 x 55 kg
Set 4: 5 x 55 kg
Set 5: 5 x 55 kg

Too light I think, good form this time without heaving at all

Dips

Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps

GSVBagpuss · 2 Sep 2013 at 08:52

Barbell Deadlift

Set 1: 5 x 55 kg
Set 2: 5 x 95 kg
Set 3: 5 x 125 kg
Set 4: 5 x 125 kg
Set 5: 5 x 125 kg

Deliberately did just 3 sets and PB in terms of reps and sets which was nice. However, I was videoing myself each time and noticed that I think my back is very horizontal as I lift. Googling around this suggests I am tight in my hips, glutes or most likely in my case, my Achilles. It makes it more of a back heavy lift? I also don't really lock out very upright, although it feels upright when I do it!

Shoulder Press - Barbell

Set 1: 5 x 37.5 kg
Set 2: 5 x 42.5 kg
Set 3: 5 x 42.5 kg
Set 4: 5 x 42.5 kg
Set 5: 4 x 42.5 kg
Set 6: 3 x 42.5 kg

Happy with these - far and away my best ever

Chin-Ups

Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
Set 4: 6 reps
Set 5: 4 reps

And best again in terms of total reps in on workout atleast. Forearms / grip caused most issues towards the end.

GSVBagpuss · 2 Sep 2013 at 11:58

Comments from the form thread for reference.

LiE said:
Hrm, lots to work on.

1. Your arms need to stay straight, don't try to curl the bar at the top.
2. Every rep needs to be reset, so no bouncing off the floor or not touching the floor at all.
3. Hip hinging, you needs it (read the past couple pages I'm sure it's come up a lot).
4. watch the video in the OP lots, and understand the lift.
5. don't pull the weight off the floor, imagine pushing the floor away from you.
6. Glutes, not even once. There needs to be some bar humping, your lock out is not happening.
7. drop the weight down while you learn.

Good work on getting a video up.