wozza2k's pursuit of vanity

Hips playing up and not playing ball, I think I am doing something wrong with my deadlifts hopefully I can get some coaching at the meet...

Squat
Bar 10 10
40kg 10
60kg 10
80kg 5
105kg 5 5 4

OHP
Bar 10 10
30kg 5
40kg 4 5 3 4 3

Lying leg raises

Pull ups (Narrow > Wide >Narrow > Wide)
5 3 5 3

DL
60kg 5 5
80kg 3 2 2 2

HzGADOh.jpg
 
Worked on form tonight following feedback from the bro down.

Squat
Bar 10
40kg 10
50kg 10
60kg 5 5
80kg 5
100kg 5 x 5

Bench
Bar 10
40kg 10
50kg 5
65kg 5 x 5

Row
20kg 10
30kg 10
40kg 10
50kg 5 x 5

49P18FU.jpg
 
I've def done something to my left hip as it hurts when i foam roll it and when I squat to depth, otherwise yea the few pointers from the weekend definitely helped I think.

I might get one of those gorilla pod stands so I can record myself.
 
Booya 110 on the back squat! In other news my deadlifts don't work as my hamstrings/hip drive don't seem to kick in properly...

Squats
Bar 10 10
40kg 10
60kg 10
80kg 5
110kg 5 x 3

OHP
Bar 10 10
30kg 5 5
40kg 4 5 4 4 4

Mix between RDL and DL
40kg lots
60kg lots



0nBoIa8.jpg
 
I hit 105 before and was going to do 110 at the bro down but since my form was so bad I decided not to. I plan to get one of those gorillapod stands for my phone so I can record my sets for form checks soon :)
 
So so session tonight, spent maybe a little too much time on squats which meant having to rush on rows...

Squat
Bar 10 10
40kg 10 10
50kg 10
60kg 10 10
80kg 5
110kg 4 x 3

Bench
Bar 10 10
40kg 10
50kg 10
65kg 5 5 5 5 3

Row
Bar 10 10
40kg 5 5
50kg 5 5 5 5 3
 
Squat
Bar 10 10
40kg 10
60kg 10
80kg 5
110kg 5 3 4 3 3

OHP
Bar 10 10
30kg 8 6
35kg 5 5 4

RDL - Random amounts...

Pull Ups
BW 5 5 5

Hanging Leg Raises
 
Yes on both sets and weight, felt smashed whilst warming up and just fatigued quick as anything whilst working through it all.

I think i might need to not squat every session soon as I feel so smashed after but then I am only going twice a week at the moment due to bouldering on Fridays and studying at weekend...
 
Started with bench tonight as had to wait for the squat rack, closing in on 70kg bench and feeling pretty comfortable with the weight.


Bench
Bar 10 10
40kg 10
50kg 10
67.5kg 5 x 5

Pull ups

Squats
Bar 10 10
40kg 10
60kg 10
80kg 5
110kg 4 4 4 3 2

Rows
25kg 10 10
35kg 8 8
45kg 5 x 5
 
Still working on getting everything firing for Deadlifts, I just don't seem to click with it. Currently focusing on keeping a braced core whilst pushing through hamstrings to pull the weight so to say...

Squats
Bar 12 12
40kg10 10
60kg 10 10
80kg 5 5
110kg 5 5 3 4 3

OHP
Bar 10 10
30kg 5 5
35kg 5 x 5

RDL/DL
60kg lots

Reverse Crunches/Leg Raises
 
Eugh frustrating session!

Row
Did this first as rack wasn't free, then bailed as rack was freed up

20kg 10 10
30kg 8 8

Squat
Funny story on this one, Everything was going well with first set, noticed some guy was on the side, thought he was was just mirin', so put headphones in and loaded up, on my 3rd rep he comes close and says something so I bailed thinking he wanted something... "Oh mate I was just saying I'll spot you so go for it, pretty sure you had a few more in you then"... RAGE

He leaves me alone for my 2nd set, so that went ok...

3rd set he starts to spot me on the 3rd rep, so I bailed again and had to explain to him he's actually throwing me off.

Needless to say he left me alone but hung around to alternate which threw me off on the last set.

Think he is a PT. KERMIT

Bar 10 10
40kg 10 10
60kg 8 5
80kg 5
110kg 3 5 3 5 5 3

Bench
Thought I was going knock out the 70kg fine, what do I on the first set? Knock the catchers which throws me off and never picked up from there...

Bar 10 10
40kg 10
50kg 8 5
70kg 4 4 4 3 3

Yea and some random 'bro' exercises to close up the last 10 minutes.

Cable Pulldown

Leg raises/Reverse crunches
 
Strange mixture of exercises tonight... It appears my body doesn't like pulling movements as it sucks at them

Pull ups - Alternating between wide & narrow grip

Hanging Leg raises

Row
Bar 10 10
30kg 8 8
40kg lots

RDL - Trying to keep the core tight whilst slowly 'pushing' via hamstrings to get them to activate properly
60kg lotssssss

Bicep curls - felt like such a Kermit doing these, I don't understand how people spend hours in the gym doing so many variations of this exercise.

Reverse crunches -Abs was burning when I did these so I either did something right earlier or really wrong...
 
Last edited:
Squats - videos to follow on the form thread.
Bar 10 10
40 10
60 10
80 10
110 5 x 5

Bench
Bar 10 10
40kg 10
50kg 8 8
70kg 5 4/f - got stuck under the bar on the last rep :(
60kg 5 5 5
50kg 5

Row
Bar 10 10
30 8 8
40 5
45 5

Narrow pull ups / hanging leg raises / cable push down
 
Squats
Bar 10 10
40kg 10
60kg 10
80kg 8
112.5kg 3 x 5 - Did better than I thought I would at this weight!

OHP
20kg 10 10
30kg 10 10
30kg 5 5 5 5 5

Pull ups / hanging leg raises
 
Body pls respond, why you no want to lift.

Squats
Bar 10 10
40kg 10
60kg 8 8
80kg 5 5
112.5kg 4
110kg 3 5 5 3
100kg 3

Row
Bar 10 10
30kg 10 10
40kg 5 x 5

Bench
Bar 10 10
40kg 10
50kg 10
60kg 5 x 5
 
mrthingyx said:
Considering how your workouts are from an intensity perspective (i.e. you're working hard!), it's not unusual to simply get bushed and need a weekend to recoup.

Doesn't mean it will happen every week, but then that's why the body is a git. :)
Click to expand...

I don't feel as though these have been as intense as they have been, admittedly I've got a slight cold/went drinking the night before and only had about 5 hours sleep (all excuses) but yea I guess it's just frustrating to stall.

TheCenturion said:
Squats are progressing very nicely :D
Click to expand...

But they stalled :confused::(

But thanks anyway :D

I'll be chasing your DL's soon :P
 
Squat
Bar 10 10
40kg 10 10
60kg 8 5 5
80kg 5 5
112.5kg 5 5 5 3 2

OHP
Bar 12 12
30kg 10 10
35kg 4 5 5 5 5

RDL
60 lots

Pull ups/hanging leg raises/cable push down

Session went better than I thought it would, squats at 60kg was killing me hence the smaller sets, 80kg was slaughtering me then boom 112.5kg went like a dream on the first 3 sets, all smooth, was going to stop there then thought try and go for the last two sets which did finish me off.
 
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