For the gym rats

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$loth said:
Dead's are still at 130kg for 4 reps max, squats are coming along, yesturday I did 70kgx6, 70kgx6, 75kgx6, 80kgx5.
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New PB today, 70x6, 75x6, 80x6, went for 85kg and did 6 reps aswell - very pleased :D

Decided as I had enough time I'd do my shoulders today instead of with my chest, got DB shoulder press from 15kg's to 17.5kgs.
 
Aren't PB's great $loth? :)
Chong Warrior said:
Currently cutting and on a 700kcal deficit, eating 3500kcals a day now, also stopped using creatine 2 weeks ago. Bodyweight down from 16st 6lbs to 15st 12lbs and dropping.

Today did:

130kg on ATG Squats - finally getting there!
Dips bodyweight +42kg :)

Hoping to get 135kg on my deadlifts on Thursday then I'm having a 2 week break from the gym for some "Strategic Deconditioning" :) Then start all over again!
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Just had a great session down the gym. Currently on just the 2nd week of my 4 week heavy 5 rep cycle.

Deadlift
5x110, 5x120, 5x132.5, 5x142.5, 5x150 *NEW PB!*

Was only planning to lift 130kg today but it was so easy I just kept going! Originally planned to hit 150kg at the end of week 4 :) Did this with no belt or straps and just a normal grip and to make it even more pleasing I'm cutting and only eating 2500kcals a day.

This is following Mondays performance.... pulled my hamstring 4 weeks ago so my leg training has been seriously hampered and haven't been able to play football or do any HIIT training and obviously no SLDL's. Only just healed and is now 100%, managed this:

Squat - Again no belt was used.
6x90, 6x110, 6x120, 6x127.5, 6x130

Thinking of cranking up the calories to around 4500kcals for the next 2-3 weeks and see what I can do :)
 
the deadlifts are coming on now, 140kg unaided, 150kg with wrist straps. I will break 200 this year!
though for some reason my bent over rows have gone backwards, struggled with 70kg 3x8, thats 20kg less than my 'normal' rep weight!

i know why my back isnt developing as much as i would like:

i do back and tris on the same day, a big long back session then i take longer to do my tris as im getting tired, by the time i get to my post workout shake its near on 40 mins after finishing my back!

going to look at doing back on its own and putting tris with legs maybe, which would also mean moving leg day (its currently the day after chest/bis)
 
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$loth said:
I think it's this one: http://www.exrx.net/Muscles/Sternocleidomastoid.html

On the left hand side, pains going now but still hurts somewhat when I roll my neck.
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It was aching after deadlifts?

Keep your eyes fixed on your reflection in the mirror. Don't look down and whatever you do, don't look to the side, there's a lot of tension through your neck/upper back/shoulders when you deadlift.

I've pulled muscles in my neck and upper back on more occasions than i care to remember. For me its shrugs that usually do it so now i do extra light sets to properly warm up. Touch wood if not had any pulls recently :)
 
Shoulders today, dont normally do shoulders the day after tris, usually have a day rest. So, wasnt expecting anything other than a normal workout this evening.

2 warmup sets - seated barbell shoulder press 10x40kg 10x50kg
2 sets 8x60kg - did these rather easy, thought i would up the weight and drop the reps to 5 for next set
1 set 5x70kg - 5th rep was a good push

At this point i was tempted to do another set of 5 at 70, but something inside said put 80kg on and do 1 rep. Dont normally do 1 rep weights, but thought what the hell, i felt i could do it with no spotter, knowing if it went **** up i could control the weight from my shoulders to my legs and then onto floor.

1x80kg - down below chin, back up. 1 rep complete! pretty good form tbh, wasnt overly arching the back, both arms went up pretty much the same time.

At this point i should have basked in the glory, but no, i thought i could do another rep....i know i know, i shouldnt have tried it. got half way up, couldnt get any further. controlled it to the floor.

With a spotter, i think i could get 85kg, that added protection would have helped i feel.

100kg by end of year please!
 
A2Z said:
well done on your lifts, just wondering do you do standing presses too, or only seated ?
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sometimes, but only light. im still being careful with my back and i dont want to risk the poor form. will get back to heavier standing soon.

I do barbell and dumbell shoulder press, i used to swtih between barbell standing / dumbell seated and barbell seated / dumbell standing. hope to be back to that soon :D
 
New PB's again today :D

Deadift - 5x160kg (352lb) - no belt or straps.
Incline DB Press - 6x50kg - Even managed these on my own. Was a nightmare getting the big 50's into position and hurt my shoulder doing so! Suprisingly easy and I reckon I might have a go at the 55's next week :)
 
Chong Warrior said:
New PB's again today :D

Deadift - 5x160kg (352lb) - no belt or straps.
Incline DB Press - 6x50kg - Even managed these on my own. Was a nightmare getting the big 50's into position and hurt my shoulder doing so! Suprisingly easy and I reckon I might have a go at the 55's next week :)
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*High Five!!*

:D

Any chalk on the deads?

My technique for incline presses is to place the DB on the floor, close together at the bottom of the bench. Then stand with the DB between your feet and single arm row each onto your kness. Sit down the the bench, lay back and raise thighs to aid DBs into starting position. That any help?! :confused:
 
MTA99 said:
Any chalk on the deads?

My technique for incline presses is to place the DB on the floor, close together at the bottom of the bench. Then stand with the DB between your feet and single arm row each onto your kness. Sit down the the bench, lay back and raise thighs to aid DBs into starting position. That any help?!
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Cheers mate :)

Definately chalk, I don't think I'd be able to hold on without it if I'm honest. I know that isn't a very impressive weight as some people just seem insanely strong at deads but it's always been my weakest lift. So paranoid of hurting my lower back. It's only in the last 12 months that I've really tried to lift big weights with deads.

Just picking those 50's up was tiring! I put them on benches so I don't need to bend over to pick them up, saves energy. When doing them alone and on a cut any little bit helps :) Pick them up, sit down with them on thighs then lift legs up fast, lie back and get DB's into position in one quick movement... any mess up here with that much weight and it's game over lol!
Morba said:
thats pretty much the only way once you get past the weight that you can just pull up onto your leg 1 by 1
have had people hand me a dumbell while i get the other into position, i dont like it. feel so unbalanced!

CW - great work on the incline
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Thankyou please :)

I'm the same, I find it just as difficult with someone passing me a DB when they get heavy, tough to keep balance!! I hate it when they try and take one off me when I've finished a set, feel like I'm going to tip over, I'd rather do it alone :)
 
yeah, you feel like you are going to roll of the side of the bench when someone takes one from you.

i try to lower them to my stomach, which then pulls me up from the bench. drop them from seated to floor. i cant drop them from a laying down position, it rips my wrists!
 
I'm not allowed to drop anything, I even have to lower my deadlifts slowly as the gym is above a shop and the guy below kicks off when I make loads of noise! It's also another reason that holds my deads back slightly, good for hypertrophy though :)
 
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