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yesterday:
refucked my back by sitting at the computer for a few hours and spent the rest of the day lying in bed with a pillow under trying to click/heal it (no luck :/ )
today:
OHP 50kg 5-5-4, 45kg 6-4 ish . pretty impressive
Power clean warmup to 60kg. seems much better. 60kg went okay but i was dying so i stopped reluctantly (had been there for 2 hours anyway wtf). MINIMAL MINDFUCK!
Squat 90kg 5-5-5 . was knackered but went okay but not amazing.
Chinups 1-2-2-1? when im hanging/fully extended i feel like that bit in my upper back just wants a punch between the shoulder blades and itll click into place or something. havent asked anyone to do it yet but come close tt
ps , not making progress? get your eating back in gear. ham salad = easy peasy. get back on the milk.
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On August 18 2012 20:55 FFGenerations wrote:
if you're afraid of hurting yourself then have a spotter or move down. however if you're just getting stuck at the bottom and not fucking up your back in the process then sounds like you're fine.
he would have put his hands over your chest to keep your chest up a bit
If he 'keeps your chest up' you're not actually lifting the weight anymore. I can see spotters being nice when you trust them and you can't easily dump the bar. For me the safety pins are not at the right height, so having a spotter could be nice. But Cambium trains at a nice gym, so he can just dump the bar afaik.
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Today: 18 Aug 2012
90min of coaching on
Snatch (need to work on dropping under the bar faster)
Clean & Jerk (need to work on my jerk speed and stability)
--- 30min break ---
Warm-up, pre-hab
Front Squat 260lbs/118kg (90% of 1RM) for 4 singles
Bench Press Speed Work 175lbs/79kg (70% of 1RM) for 6 triples
Going to start squatting four times a week, twice front squats, twice back squats, one day of speed work and the other day is for max effort for each squat
(long) Side Note: When I started my diet in mid-March, My goal was to get down from 236lbs/107kg to 200lbs/91kg by 1 Sept (36lbs in 24 weeks for a rate of 1.5lbs/week of weight loss). Currently at 212lbs/96.2kg with 14 days to go. Best I could do will probably be 208lbs/94.3kg by then, so will be off by 8lbs/3.6kg. A tiny bit disappointing but I am pretty happy with my strength gains (or rather, regaining my old strength and then surpassing it in many cases). I basically lifted 1-2 times a month from Sept to April, before getting back into a regular lifting program in May. Next goal is to hit 187lbs/85kg by 1 Jan 2013 (New Years) which gives me 18 weeks from 1 Sept, so I will need to lose 21lbs/9.5kg by New Years. I'm in no rush so long as I'm losing at least 1lb/week on average while making good strength gains then I will be quite pleased. My longer term goal is to get down to 170lbs/77kg by next summer (June) 2013 and compete at a local weightlifting meet.
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Today I completed 3x5 100kg squat even purposely held last rep of last set at bottom for 5 seconds, felt amazing FUCK YES
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Today:
Squat 1x3 80, 100, 120, 1x1 140, 1-2-1 160kg - the double was hard, the singles were actually fairly easy.
BP 1x3 52.5, 65, 75, 85, 1-1-2F-1-1-1-1-1-1F 100kg - couldn't get a double, so I ended up doing 8 singles and failing on the 9th. Wrist was bothering me a bit during the warm up, felt a lot better afterwards though.
L pulls ups 3x5
Pull ups 3x3 +30kg.
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friday
power snatch : 70/3x3
power clean + jerk: 85/ (2+1)x3
front squat: 125/2x3
jerk drives: 120/2x3
dips: 3 sets ahap
chin ups: 3 sets ahap
saturday
snatch: 90/1x 90/1 94/1 96/x 96/x 96/x 
clean and jerk: 110/1 115/x 115/x
back squat: 150/2
power clean + 3 push press: 75/1 77/1(PR!)
clean RDL: 80/5x2
wide grip pull ups: 3 sets ahap
toe to bar: 3 sets ahap
sunday:
block snatch: 90/1 95/1 100/x 100/x 100/x 100/x 90/3(PR!) 95/2(PR!)
block clean: 100/1 110/1 90/3x2
dumbell bench(lbs): 45/8x3
dumbbell rows(lbs): 45/10x3
Hanging L-sit: 3 sets for time
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Started exercising in earnest two weeks ago, doing bodyweight training and C25K. Had my first barbell training session ever today!
Established my 5RMs as follows:
Squat: 40kg
Bench: 30kg
Overhead: 25kg
Deadlift: 35kg
It's a start 
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On August 20 2012 07:44 kmh wrote:Started exercising in earnest two weeks ago, doing bodyweight training and C25K. Had my first barbell training session ever today! Established my 5RMs as follows: Squat: 40kg Bench: 30kg Overhead: 25kg Deadlift: 35kg It's a start
Good on ya! Keep at it for them gainz
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On August 20 2012 10:52 Entropic wrote:Good on ya! Keep at it for them gainz
Thanks. It was fun to note how my entire body is essentially a weak link. I'm kinda unsure about how best to go about incorporating bodyweight fitness, running and barbell training in the future.
Right now, I'm quite simply just running every other day and doing a bodyweight fitness program (YAYOG) every other day. I'd like to add in barbell training as well, but I have no clue what sort of frequency would be a good idea. Do you guys have any insight?
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On August 20 2012 16:59 kmh wrote:Show nested quote +On August 20 2012 10:52 Entropic wrote:Good on ya! Keep at it for them gainz Thanks. It was fun to note how my entire body is essentially a weak link. I'm kinda unsure about how best to go about incorporating bodyweight fitness, running and barbell training in the future. Right now, I'm quite simply just running every other day and doing a bodyweight fitness program (YAYOG) every other day. I'd like to add in barbell training as well, but I have no clue what sort of frequency would be a good idea. Do you guys have any insight?
http://www.eatmoveimprove.com/2012/04/integrating-bodyweight-and-barbell-training/
Keep up the good work!
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Leg day
9 reps on 105kg squat is a new rep record for me.
Then legpress, GHRs and calf-raises. Gripwork to finish it out.
Also, gained 1 kilo in bodyweight last week so i'm cutting the intake by 200 kcal.
And with last week's inpu I have accumulated enough data to make a linear regression with 90% significance to find my maintenance level.
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Demoralising session yesterday. Felt good but just couldn't lift anything :/
Possibly reaching the end of my fast gains.
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On Saturday I did good mornings (140kgx3x10) And pull ups. Lower back was a bit sore during squat sets, but:
Squat: 150kgx3x10
OHP: 65kgx1x15
I also miss my gf lol. I don't feel bad, but just miss her. I think I blew it completely aswell, nevertheless I'll stil talk to her when I run across her at uni and see if I can get anything done :p. God, reading this I feel like such a pussy lol. I guess its ok as long as I keep making weight/rep/set PR's.
I'm starting to go full training again, not just squating 3x a week (mon/wed/fri), but pulling (deadlift or variation) 2x a week. Tuesday to practice the drill I pick and do some volume, Saturday to nearly max. Thursday is light work day.
(Not that I'm not meeting other girls, but I really want her back because I liked her/my ego).
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On August 21 2012 09:22 GoTuNk! wrote:
On Saturday I did good mornings (140kgx3x10) And pull ups. Lower back was a bit sore during squat sets, but:
Squat: 150kgx3x10
OHP: 65kgx1x15
I also miss my gf lol. I don't feel bad, but just miss her. I think I blew it completely aswell, nevertheless I'll stil talk to her when I run across her at uni and see if I can get anything done :p. God, reading this I feel like such a pussy lol. I guess its ok as long as I keep making weight/rep/set PR's.
I'm starting to go full training again, not just squating 3x a week (mon/wed/fri), but pulling (deadlift or variation) 2x a week. Tuesday to practice the drill I pick and do some volume, Saturday to nearly max. Thursday is light work day.
(Not that I'm not meeting other girls, but I really want her back because I liked her/my ego).
Girls... my only weakness...
It's been a while since my last post.
I've been through a accumulation phase the last 2-3 weeks after an easy summer. I haven't pulled heavy in a long time but I'm pretty sure I can pull 225kg any day of the week and 230-235kg on good days. For now I do a lot of squat work because I'm mediocre at it. Front box Squats on mondays and box squat variations on fridays. I'll add more intensity soon and switch to an intensification phase. At that point I'll be able to post objectives for the end of the year.
Stay strong!
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First day back at the gym after too long of a break. Took it easy to get a feel for where I was.
Did squats at 185lb which felt way too heavy (100lb under my 3x5 PR) and also did overhead weighted lunges with a 45lb plate. Pretty good workout, trying to get my glutes stronger for my SI joint.
Weighted pullups 45lb 4-3-2
Weighted dips 45lb 8-6-6
Best part was no pain or discomfort in my SI joint so I may be back on track.
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took a four day break from the gym.
gonna hit it today like a motherfucker. Wish me luck. .
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On August 21 2012 09:22 GoTuNk! wrote:
On Saturday I did good mornings (140kgx3x10) And pull ups. Lower back was a bit sore during squat sets, but:
Squat: 150kgx3x10
OHP: 65kgx1x15
I also miss my gf lol. I don't feel bad, but just miss her. I think I blew it completely aswell, nevertheless I'll stil talk to her when I run across her at uni and see if I can get anything done :p. God, reading this I feel like such a pussy lol. I guess its ok as long as I keep making weight/rep/set PR's.
I'm starting to go full training again, not just squating 3x a week (mon/wed/fri), but pulling (deadlift or variation) 2x a week. Tuesday to practice the drill I pick and do some volume, Saturday to nearly max. Thursday is light work day.
(Not that I'm not meeting other girls, but I really want her back because I liked her/my ego).
What's your schedule like? as of rightnow, I just go by "feel". I always do squats first, and then I decide if I want to work on the C&J or snatch, do some chinups/pullups and just do random shit around. Jerk work, clean work, some streching and shit. I do feel, however, that I'm not doing enough so yeah.
Any good tips on other excercises to do? thx. Hope it all goes well with your exGF, been missing mine like hell, but meh, gotta move on.
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Anyone have a cue for engaging your glutes during a squat? I was trying to actively do it yesterday and I felt like nothing was happening. I'm assuming that's less than ideal...
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On August 21 2012 21:49 funkie wrote:Show nested quote +On August 21 2012 09:22 GoTuNk! wrote:
On Saturday I did good mornings (140kgx3x10) And pull ups. Lower back was a bit sore during squat sets, but:
Squat: 150kgx3x10
OHP: 65kgx1x15
I also miss my gf lol. I don't feel bad, but just miss her. I think I blew it completely aswell, nevertheless I'll stil talk to her when I run across her at uni and see if I can get anything done :p. God, reading this I feel like such a pussy lol. I guess its ok as long as I keep making weight/rep/set PR's.
I'm starting to go full training again, not just squating 3x a week (mon/wed/fri), but pulling (deadlift or variation) 2x a week. Tuesday to practice the drill I pick and do some volume, Saturday to nearly max. Thursday is light work day.
(Not that I'm not meeting other girls, but I really want her back because I liked her/my ego). What's your schedule like? as of rightnow, I just go by "feel". I always do squats first, and then I decide if I want to work on the C&J or snatch, do some chinups/pullups and just do random shit around. Jerk work, clean work, some streching and shit. I do feel, however, that I'm not doing enough so yeah. Any good tips on other excercises to do? thx. Hope it all goes well with your exGF, been missing mine like hell, but meh, gotta move on.
As of now, I follow some guideliness and and improvise other. Squat (or variaton) 3x a week, and deadlift or similar twice, being 1 day to practice the drill of the week and the other for heavy singles. I'm also working on doing random stuff on free time during day (planks, kettlebell swings, rope skipping, mobility drills, stretching)
Also benching so much was fucking my shoulders, so I'm doing BP (varying grip) alternated every other day with OHP or Push Presses, and pull ups the other days. When I have a competition I'll just go back to benching 5x a week, drop good morning/front squats and run some sort of peaking cycle. Now I'm focused on building an overall strength base, doing bench/squat/deadlift all year was tearing me apart :p
Reps usually 3x10 or 1x15. Sometimes I just focus on reducing working time instead of adding weight compared to a previous session.
I think going by feel is ok, but decide what you want to do before getting into the gym. I don't think I can give 100% without doing that.
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EPT
