I want to go heavier so I'm going to find a way to structure my training so that I can start to increase the weight.
LiE's Log Part 2
- Thread starter LiE
- Start date
On a different note, I'm planning to do some more pin press tonight. Would you say the most beneficial position for the bar to be on the pins is touching the chest?
I've never had much trouble getting the weight off my chest and moving. When I do fail it's when I get to about 1/2 way, when my arms are at a right angle.
Here's a video I have from a while back.
http://www.youtube.com/watch?v=x3Wmhor3Zk4&feature=youtube_gdata
Here's a video I have from a while back.
http://www.youtube.com/watch?v=x3Wmhor3Zk4&feature=youtube_gdata
So much pushing tonight! Sacked off the pin press in favour of some boss db incline pressing.
Pause Bench (2-3s)
60x6
80x5
100x3
120x3
130x3 - pretty straight forward, no drama.
130x3f - 2 went up OK, but I knew 3 was going to be hard, then I clipped the catchers due to fatigue and the spotter pulled it in.
DB Incline Press
32.5x10
42.5x8
50x8 - had to bust out the 50s
50x8 - 2nd set was toughsauce but managed to grind out the 8th.
CGBP
80x8 - 0 power left in the tank, triceps were mush.
80x7 - dying
80x7 - dead.
Spent some time afterwards stretching shoulders/internal rotation plus some hamstring and glute stretching.
Pause Bench (2-3s)
60x6
80x5
100x3
120x3
130x3 - pretty straight forward, no drama.
130x3f - 2 went up OK, but I knew 3 was going to be hard, then I clipped the catchers due to fatigue and the spotter pulled it in.
DB Incline Press
32.5x10
42.5x8
50x8 - had to bust out the 50s
50x8 - 2nd set was toughsauce but managed to grind out the 8th.
CGBP
80x8 - 0 power left in the tank, triceps were mush.
80x7 - dying
80x7 - dead.
Spent some time afterwards stretching shoulders/internal rotation plus some hamstring and glute stretching.
Squats tonight and I'm going to see where I can get to with triples. I think 170 for a couple sets should be doable.
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Squats
70x5
85x5
100x3
120x3
140x3
170x3 - 3RM PB - was pretty good, no drama.
170x3 - 2nd rep I lost my line and my knee collapsed, 3rd rep was ok
170x3 - 3rd rep was slow but kept the form.
Box Squats
60x6
100x6
120x4 - really feeling good activation of these
120x4 - was getting tired now.
Goblet Squats
30x8
30x10
30x8
Static hamstring/glute/abductor stretching.
Really pleased
70x5
85x5
100x3
120x3
140x3
170x3 - 3RM PB - was pretty good, no drama.
170x3 - 2nd rep I lost my line and my knee collapsed, 3rd rep was ok
170x3 - 3rd rep was slow but kept the form.
Box Squats
60x6
100x6
120x4 - really feeling good activation of these
120x4 - was getting tired now.
Goblet Squats
30x8
30x10
30x8
Static hamstring/glute/abductor stretching.
Really pleased
It's weird how the first 170 set was the hardest when I think back.
Thanks. I'll make some tweaks and get another video.
Tonight I played around with some pulling movements to see what works well for me. Kroc rows were brutal, managed a set of 18-20 reps with the 50s, my grip was dying afterwards. Did some dragon flags too.
Tonight I played around with some pulling movements to see what works well for me. Kroc rows were brutal, managed a set of 18-20 reps with the 50s, my grip was dying afterwards. Did some dragon flags too.
I find it hard to do more than 3 reps on heavy squats, I fatigue very quickly. I can probably still squat 200 for 1. Squat is my weakest lift, it's taken me a few years to build up to this level after never squatting before.
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Only did 2 sets of dragon flags on Friday and I still have ab DOMS!
No gym today - still without a car so can't just go whenever. Will be training tues-fri this week.
No gym today - still without a car so can't just go whenever. Will be training tues-fri this week.
Morning session today, wasn't too bad.
Pause Bench (2-3s)
60x6
60x6
80x3
100x3
120x1 - decided to conserve my energy for working sets instead of a triple here.
132.5x3 - nailed it.
132.5x3 - slow rep 3 but got it.
Pin Press (1" from chest)
80x5
100x5
110x5
120x3 - fatigue
CGBP
80x8
90x6
90x6 - probably going to do some more of these in the week when my triceps are mush.
Pause Bench (2-3s)
60x6
60x6
80x3
100x3
120x1 - decided to conserve my energy for working sets instead of a triple here.
132.5x3 - nailed it.
132.5x3 - slow rep 3 but got it.
Pin Press (1" from chest)
80x5
100x5
110x5
120x3 - fatigue
CGBP
80x8
90x6
90x6 - probably going to do some more of these in the week when my triceps are mush.
So the plan tonight is deadlift triples. I'd like to improve on my 220 triple, so I'm thinking 225 or 230 triple. 230 triple would be immense. I think in order to nail a triple at a higher weight I'll need to conserve myself on the sets before. Normally I'd go 200x3, 230x3, but I'm tempted to go 200x1, 230x3.
I did 220 triple a few weeks back, so 230 shouldn't be too far off, especially if I don't do a 200 triple before.
Smashed it 
Deads
80x5
110x5
140x3
170x3
200x1 - can't believe this used to be my RM.
230x3 - 3RM PB - Got the 3 reps I was after, felt good. Just need to work on pinning my shoulders back at this weight.
BOR - everyone in the gym was doing these tonight, but looks like I was only person doing them strict, with no rocking.
60x10
80x8
80x7
Chins
10,8,7
Dragon Flags - deep deep burn. Almost getting full ROM.
6,6,5
Plank x3
Pallof Press - 12.5x10 per side x 2
Deads
80x5
110x5
140x3
170x3
200x1 - can't believe this used to be my RM.
230x3 - 3RM PB - Got the 3 reps I was after, felt good. Just need to work on pinning my shoulders back at this weight.
BOR - everyone in the gym was doing these tonight, but looks like I was only person doing them strict, with no rocking.
60x10
80x8
80x7
Chins
10,8,7
Dragon Flags - deep deep burn. Almost getting full ROM.
6,6,5
Plank x3
Pallof Press - 12.5x10 per side x 2
Lol I was too busy making the weight my *****.
How do you think I should build on this?
Well rep 3 I had a tweak in my mid back. I'm sure it was due to not pinning my upper back into position. So I'm thinking that needs work on. For a triple I could probably go up more in weight but form is starting to get ropey on the 3rd rep. My first rep is pretty solid, just resetting and the next next reps aren't as clean.
Good progress on the squats tonight, which is surprising considering doing heavy deads last night.
Squats
70x5
85x5
100x3
120x3
140x1
160x1
175x3 (+5kg) - video below, felt good, but grindy.
175x3 - felt better
175x3 - some shouting!
Box Squats
80x5
100x5 - video below.
125x4 - slow!
Front Squats (cross arm) - decided to try these out instead of goblet squats
40x6
50x6
60x6
175kg x 3, first set.
100kg box squats. Sat back as far as I could.
Squats
70x5
85x5
100x3
120x3
140x1
160x1
175x3 (+5kg) - video below, felt good, but grindy.
175x3 - felt better
175x3 - some shouting!
Box Squats
80x5
100x5 - video below.
125x4 - slow!
Front Squats (cross arm) - decided to try these out instead of goblet squats
40x6
50x6
60x6
175kg x 3, first set.
100kg box squats. Sat back as far as I could.
Yea, just throw it in!
Thanks. Hopefully can manage 180x3x3 next week.
I wanted to squat twice this week which meant doing an early morning squat session and attempting to progress on my weights. All I will say is that morning training is horrible.
Squats
70x5
85x5
100x3
120x3 - feeling fatigue already.
140x1
160x1
180x3 - Much harder than it should have been, my left knee kept collapsing. Didn't even consider doing another 2 sets. I'll come back to this on Friday evening and hopefully do 3 sets when I'm not half asleep.
Pause Bench
60x6
60x6
80x3
100x3
120x1
135x2 - almost got 3, but energy levels were low.
135x2 - didn't even try for a 3rd.
Not bad, I think I have 135x3x2 in me.
I'll post the 180 squat video later this morning so you can see the horrible mess that is morning squats.