Deception's 'insert awesome reference here' log.

[Freefaller]

Good core work you can do on a leg day are goblet squats with pulse. Very hard and brilliant!

 

[Delvis]

Pulse?

I add in Goblets every so often (love love LOVE them really), my legs are so dead after my current squatting I've left them out for the time being! That and time constraints.

 

[Freefaller]

Yes - goblet squat (with a KB) with pulse.

You do the pulse at the bottom of the rep.

 

[Delvis]

Well, can't do KB, don't have any So use DB's.

Ah okay, didn't know what the pulse bit was, I know now

 

[Freefaller]

Dbs work - but it's easier with a KB.

You've got to be very modest with the weight... i.e. 10-14kg - it's harder than it looks, as you've got to keep yourself stable and lock the core down.

 

[Delvis]

Yeah, I doubt I'd be able to do it with 30kg

 

[Freefaller]

I can only just about do it with 15kg.

 

[Djdom56]

Deception those sliders will be fine, they are the same as mine.

I like Goblets with a pulse, they are great for teaching a strong bottom position apart form anything else.

 

[Freefaller]

Agreeed - and a good finisher for a squat session - that supersetted with KB swings!

 

[Deception]

Deception those sliders will be fine, they are the same as mine.

I like Goblets with a pulse, they are great for teaching a strong bottom position apart form anything else.

Great, ordered . While I've got you, do you have any input on the Roll outs in terms of reps/weight please .

 

[Deception]

Attempted Deadlifts today for deload. Didn't go too bad and kept really strict even though they turned in to speed reps and 2" deficit.

Deadlifts:
70x10
90x10 x2

RDL
50x10 x3

BB bridge
50x20 x3

Only took 30mins and back survived the whole thing!

 

[Deception]

Well Deload is over and back feels fine (also managed to get my weight under 90kg for once!).

Squats – 02/12/12
50x5
70x5
100x3
110x1
115x5 x5

BG Split Squats
35x8 x3 – Whatever energy had I from squats was definitely gone after these!

X-Band walks

Body Saw – wow this absolutely destroy your core!
BB Roll-outs
Leg raises

 

[Deception]

OHP - 03/12/12
30x5
50x3
67.5x5 x5

DB Press - was fatigued from ohp, so these were touch 'n go on reps!
27.5x8
25x8 8x2

DB Rows
25x10
32.5x10 x2

Got epic DOMS from yesterday too, good ol squat never fails to cripple me for the rest of the week!

 

[Delvis]

Your OHP is epic.

 

[Deception]

Your OHP is epic.

Hah, thanks. Hoping to set some new 1RM PB's pre-op and give me something to aim for once I'm healed up.

Next week should be interesting as I'm hoping for a new 5 rep max on everything!

How's your workout coming along?

 

[Delvis]

In general not too bad matey, got a plan for deadlifts, and squats I just need to keep hammering.

Chest and shoulders are naff, so they need some major work on them.

 

[King Damager]

Those OHP might justify adding some handstand press ups into your shoulder routine soon!

kd

 

[Deception]

In general not too bad matey, got a plan for deadlifts, and squats I just need to keep hammering.

Chest and shoulders are naff, so they need some major work on them.

Whats your master plan for Deadlifts?

Those OHP might justify adding some handstand press ups into your shoulder routine soon!

kd

You're forgetting the part about me face planting in to the floor

 

[Delvis]

Heh, its no master plan really It's in my log, Ice posted it the other day.

Essentially its there to just combat my lack of being able to do lots of high reps with them.

 

[Deception]

Bench – 05/12/12
35x10
50x5
70x1
90x1
97.5x5 x4
97.5x3

Paused Bench
90x3 – Ok, was being too optimistic here!
80x4 x3

Dips
BWx8 x3

Didn't get chance for BOR today, so will stick it on the end of my Deadlift session tomorrow (Still managed to get a nice pump in lats today though).