Journey Back to The Stage

Djdom56 · 6 Mar 2013 at 17:10

You just wait until you come to us again bro

Steedie · 6 Mar 2013 at 17:18

Dom pls

Djdom56 · 7 Mar 2013 at 00:36

You are going to have a great time...

inappropriate content and image

Steedie · 7 Mar 2013 at 20:20

Thursday: Quads

Squats - Bar x15, 60kg x10, 60kg x10, 80kg x8, 100kg x8, 100kg x8, 110kg x6
Leg Press - 200kg x15, 200kg x15, 220kg x12, 220kg x12, 250kg x12
Walking Lunges - BW x20, 24kg x20, 24kg x18
Leg Extension 2 Second Pause - 40kg x12x3
Machine Calf Raises - 50kg x15x5, 70kg x10x3

******* squats. Get so frustrated that I can't push through this wall. 100kg/110kg just feels so heavy at the moment that I don't feel comfortable going above. Sure I could do 120kg for 1 maybe 2 but I prefer doing more reps. And given how long I've been repping 110 for now I should be well past it

dem demotivating feels brahs

Delvis · 7 Mar 2013 at 20:29

Could always try some heavys then drop the weight and hit a working set?

Freefaller · 7 Mar 2013 at 20:36

I find 100-110kg heavy on the back but once I start it's all good - but it's heavy.

Try doing some BSS / DBSS. They're great for hip flexors, addressing any imbalances between legs (often the cause of squatting plateaus) and overloads muscles like heavy squats do without the heavy squats. Doing these should help you punch through your plateau - as well as increasing single leg balance and mobility.

Steedie · 7 Mar 2013 at 20:37

Yeah I could but my knee gives me grief if I don't do plenty of warm ups. I'm tempted to get some knee wraps. I know I don't need them at the weight I'm doing but mentally it might give me the confidence to push through

Freefaller · 7 Mar 2013 at 20:41

They'll help with your knee strength.

Steedie · 7 Mar 2013 at 20:46

Freefaller said:
They'll help with your knee strength.

It's so weird. I've never injured my knees but this last year it's just started being a problem. It's my right knee. If I'm sat down for a long time, when I get up after a few steps it will click quite loudly. And it tends to ache during squats. It's just getting old I guess

LiE · 7 Mar 2013 at 21:03

Steedie said:
Yeah I could but my knee gives me grief if I don't do plenty of warm ups. I'm tempted to get some knee wraps. I know I don't need them at the weight I'm doing but mentally it might give me the confidence to push through

How's that form looking lately? Knee pain is most commonly a form issue. Next is down to tightness. As part of my warm up I smash the area around my knees with a lacrosse ball, it really helps. Foam rolling the quads/TFL/abductors also really help.

Steedie · 7 Mar 2013 at 21:05

I'll get you to probe me at the Oxford meet

Steedie · 8 Mar 2013 at 20:25

Friday: Glory Muscles Shoulders/Biceps

Behind Neck Press - Bar x15x2, 40kg x10, 50kg x10
DB Upright Row - 20kg x10, 24kg x10x2
OHP - 40kg x15, 50kg x10x2, 60kg x4
Single Cable Fly/Facepull Superset - 15kg x12/25kg x10 x3
DB Front Raise - 10kg x12, 14kg x10x2
Single Arm Preacher Curls - 15kg x12x2, 20kg x8
Hammer Curls - 14kg x10x3
Bar Curls 3 Second Negs - 20kg x10x2, 30kg x10

GAIIIIIIIIIIIIIINS

Really starting to like OHP, only my second time doing it but it really gives a deep burn, so going to stick with it for a while.

Bicep gains inbound after single arm preachers, forgot how good they were

Skillmister · 8 Mar 2013 at 20:32

Bicep gainz.

Deception · 8 Mar 2013 at 20:41

Everyone loving shoulder routines these days.. Dat pump!1

Dem gainz :cool:

Delvis · 8 Mar 2013 at 22:11

Strong OHP, I will steal your OHP gainz

icecold · 8 Mar 2013 at 22:29

Second time doing OHP, does 20 reps of 50kg.

Storng.

Steedie · 8 Mar 2013 at 22:52

Probably wasn't the best form, I'm still getting used to coming up and being straight at the top. And I'm always worried about catching my chin

but 50kg was comfortable, 60kg was just too much, I say 4 reps of 60kg, but I'd say all but the first had a lot of leg drive

icecold · 8 Mar 2013 at 23:01

10 reps of 50 should give at least 4 of 60. I'd say you just have to get used to it a bit.

Begbie · 11 Mar 2013 at 17:25

Steedie said:
Probably wasn't the best form, I'm still getting used to coming up and being straight at the top. And I'm always worried about catching my chin but 50kg was comfortable, 60kg was just too much, I say 4 reps of 60kg, but I'd say all but the first had a lot of leg drive

Haha, don't worry it doesn't hurt (much)

Steedie · 11 Mar 2013 at 20:14

So today, all these PBs being broken, I thought I'd do deads and snap my **** up with some PBs, then I walked in and saw the Monday crew using all the bars and in large groups. Okay.jpg

Monday - Back/Hamstrings

Lat Pulldowns - 55kg x15x2, 70kg x10, 75kg x10
Seated Cable Rows - 70kg x12, 80kg x10x2
Bent Over Rows - 60kg x10, 80kg x10, 90kg x8x2
One Arm Rows - 38kg x10x3
SLDL - 60kg x15, 80kg x10x2, 100kg x6
Hamstring Curls - 30kg x15x3
DB SLDL - 22kg x10x2

Was a good workout even though I didn't manage deads, or rack pulls. Was properly busy tonight. Didn't even manage pull ups as people were just standing around the chin bar, and I'm too SAP to say anything.

Leaning out good and proper too. Start February at 95kg, all kinds of fat, down to 86kg now, all kinds of getting lean