Kemik does StrongLifts - with targets

GSVBagpuss · 24 Sep 2014 at 12:29

Kemik said:
Squats are starting to become a killer! ha.

That's what gainz feels like! I have the same - still sore after Monday squats but fortunately it's DL day today.

With OHP, I found that I was forcing too much up and not enough back - that makes it much easier

Kemik · 29 Sep 2014 at 19:38

Squat: 55kg (5, 5, 5, 5, 5) - Good so far.
Bench Press: 36kg (5, 5, 5, 5, 5) - Has to use dumbbells as barbells were taken.
Barbell Row: 45kg (5, 5, 5, 4, 3) - Fail. Really need to burst up towards my chest on this one while watching form.

Weight is up from 65kg to 66kg. Woooo haha.

booyaka · 30 Sep 2014 at 09:29

Good man - off to do similar today myself (52.5 squat, 30kg OHP after failing last time)

Is it not supposed to be Squat, OHP and Deads together? then Squat, Bench and Barbell row in the other work out??

tom_e · 30 Sep 2014 at 09:34

With OHP when you start to have to grind the reps really tense your glutes, sounds weird but really does work.

Zefan · 30 Sep 2014 at 09:36

Watch out @ pendlay rows. Dat jerk upwards can tend to do all kinds of weirdness to the lovely neutral spine that you should have from hinging at the hips.

Kemik · 30 Sep 2014 at 10:43

booyaka said:
Is it not supposed to be Squat, OHP and Deads together? then Squat, Bench and Barbell row in the other work out??

I've been using the app. Isn't that the workouts I've been doing?

Zefan said:
Watch out @ pendlay rows. Dat jerk upwards can tend to do all kinds of weirdness to the lovely neutral spine that you should have from hinging at the hips.

Will do. Form is really difficult on this. It hurts the back of your legs to be bent over and keep at straight back parallel to the floor and not sure how far you are meant to bend your legs.

Preferred one arm dumbbell rows over a bench to be honest but SL recommends these.

booyaka · 30 Sep 2014 at 19:22

Kemik said:
I've been using the app. Isn't that the workouts I've been doing?

Will do. Form is really difficult on this. It hurts the back of your legs to be bent over and keep at straight back parallel to the floor and not sure how far you are meant to bend your legs.

Preferred one arm dumbbell rows over a bench to be honest but SL recommends these.

The app is most definitely squat/OHP/deads and the squat/bench/row

One More Solo · 1 Oct 2014 at 15:18

Which is what he's been doing? :confused:

FrenchTart · 1 Oct 2014 at 17:33

It's a white-hole.

booyaka · 1 Oct 2014 at 22:05

One More Solo said:
Which is what he's been doing?

indeed - no idea what I thought I saw.......... going mental I think!

Just ignore me! :cool:

Kemik · 7 Oct 2014 at 09:45

Squat: 57.5kg (5, 5, 5, 5, 5) - Legs were starting to wobble! Had to really tense the muscles to power through.
OHP: 30kg (5, 5, 5, 5, 5) - Might do this again before progressing to 32.5kg. Want to nail the form as I worry I am leaning back a bit too much on the upward movement, especially nearer the end of sets.
Deadlift: 70kg (5) - Was not pleasant at the end of a tough session! I was pretty sure my fingers were going to lose grip haha.

tom_e · 7 Oct 2014 at 09:48

Kemik said:
Deadlift: 70kg (5) - Was not pleasant at the end of a tough session! I was pretty sure my fingers were going to lose grip haha.

Get some liquid chalk, it's a godsend!

booyaka · 7 Oct 2014 at 09:54

Nice one Kemik - were're on about the same numbers now so hopefully keep pushing each other along.

I've got 60kg squats, 37.5kg bench and 47.5 row (not looking forward to that one for sure!!) to do today

Kemik · 7 Oct 2014 at 10:39

booyaka said:
Nice one Kemik - were're on about the same numbers now so hopefully keep pushing each other along.

I've got 60kg squats, 37.5kg bench and 47.5 row (not looking forward to that one for sure!!) to do today

Definitely. I'm finding it difficult to get time to go at the minute as I want to support my gf and work is manic for the first two weeks of October. Hopefully will hit 3 days this week. Back on it tomorrow!

tom_e said:
Get some liquid chalk, it's a godsend!

Didn't think of that... I have climbing chalk that should work.

I really need to remember to take liquid with me too. The water fountains are crap and a sugar boost would be appreciated.

tom_e · 7 Oct 2014 at 10:43

Kemik said:
Didn't think of that... I have climbing chalk that should work.

I really need to remember to take liquid with me too. The water fountains are crap and a sugar boost would be appreciated.

That'll work too, just try not to make too much of a mess with it as some gyms get very upset when you start dusting everything in chalk

Ideally look at your diet before relying on a quick sugar fix during your workout, you shouldn't need it especially for stronglifts which is a relatively short session.

Kemik · 7 Oct 2014 at 12:27

tom_e said:
Ideally look at your diet before relying on a quick sugar fix during your workout, you shouldn't need it especially for stronglifts which is a relatively short session.

This reply might be better for the diet thread but generally my diet is:

Breakfast (8.30am): Porridge with raisins and nuts, or muesli. Semi skimmed milk.
Lunch (12pm): Full meal with veggies. Usually some kind of chicken with chips, curry with rice, roast dinner, etc.
Snack (3pm - 4pm): Banana or yoghurt. Sometimes cake too...
Dinner (7pm): Full meal. Doesn't always include veggies.
Evening snack (9pm): Yoghurt, fruit with cream, chocolate, or some other kind of dessert.

I always have a protein shake when I get in from the gym with semi skimmed milk. Other than that during the day I will have around 3 or 4 cups of tea. Maybe a glass of water. When I get home it is two big glasses of squash with water.

I'm naturally short of iron in my blood so I should probably supplement it but they play havoc on my digestive system. I've almost passed out at the gym in the past during HIIT so find a banana before the gym or some kind of Lucozade helps to boost me up.

tom_e · 7 Oct 2014 at 12:28

What time do you train?

Kemik · 7 Oct 2014 at 12:57

tom_e said:
What time do you train?

Around 6pm.

tom_e · 7 Oct 2014 at 13:01

There's your problem then, that's a full 6 hours after your last proper meal and all you have between that and when you train is to put it nicely crap.
Save the banana for around 5.30 and replace the 3-4pm snack with something containing some complex carbs and protein.

Kemik · 7 Oct 2014 at 13:12

tom_e said:
There's your problem then, that's a full 6 hours after your last proper meal and all you have between that and when you train is to put it nicely crap.
Save the banana for around 5.30 and replace the 3-4pm snack with something containing some complex carbs and protein.

Thanks. Sounds like I need to start making something at home and brining it in. Would it be too much of a cop out to simply have a protein shake at 3pm?