Weights, cardio and stuff log

I saw a kid literally half my size DL 160kg at my last session (above). Basically the room just stopped and mouthed "WTF" as this 70kg 20yr old calmly does a double w/160kg.
 
20 clustered plate-loaded leg press; 5 - 120kg (warm ups), 5 - 160kg, 5 - 200kg, 5 - 220kg, 5 -240kg. 240kg will be the working range for now. It's a great machine, somewhat the leg equivalent to Sci's super-awesome looking row-leverage machine.

16 clustered seated leg curls; 6 - 65kg, 5 - 70kg, 5 - 75kg.

15 clustered leg extension; 5 - 70kg, 5,5 - 75kg.


10mins air-walker level 9.
 
AlexAustralia said:
I saw a kid literally half my size DL 160kg at my last session (above). Basically the room just stopped and mouthed "WTF" as this 70kg 20yr old calmly does a double w/160kg.
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My workout "bro" Dave weighs about 145lbs at 5'6"... very slender guy, zero body fat. The same day I DL'ed 405lbs, he did the same right after me... the only difference is that it only took him about 3-4 seconds for the 1RM (he could have gotten 2 or 3 I think), where mine took about 7 seconds. Dave is probably the strongest dude, pound for pound, that I've ever trained with. Pretty much every time I train with Dave I think "WTF" at least once. Good to have those guys around as they are very motivating!!
 
Cheers mate, although that PR of yours depresses the crap out of me ... I'd need be moving 270kgs or something for a similar strength : weight ratio ...


17 clustered BB rows; 5 - 80kg (warm ups), 5 - 120kg, 4,4 - 125kg, 4 - 127.5kg. Form keeps on getting better.

18 clustered landmine press; 5 - 20kg (warm ups), 5 - 45kgs, 4 - 47.5kgs, 4 - 50kgs. Adjusted my hand position to put on the delts and less on the triceps. Great exercise for both, really.

10 clustered DB cross, low-high; 5,5 - 17.5kg. I think I'm going back to the cable and sticking there. It 'feels' a lot smoother and I think the load application is much better, frankly. Evenly applied throughout the movement and no momentum from the cable, as opposed to the DB.

1x15 rear DB raises - 10kg.
 
15 clustered deads; 5 - 60kg, 3 - 130kg (warmups), 4 - 160kg, 1 - 165kg, 4 - 165kg, 3 -167.5, 3 - 167.5kg. The last 3 clusters are PRs for volume, load and load respectively. After I only managed a single on 165kg the first time I was pissed.

7 clusters chins, neutral grip, shoulder width; 4 - BW + 12.5kgs, 3 - BW + 12.5kgs. I've decided to pair chins after deads, however, I'm going to do heavy neg's from now on as there's a great step up for the bar.

14 clustered cable cross, low-high; 5,5,4 - 20kg.

10 shoulder press machine, neutral position; 5 - 40kg (per arm), 5 - 45kg (per arm).
 
Had a choice between skipping a workout this week, doing after 2hrs of badminton on Saturday or a back-to-back today&yesterday ... obviously went old school;

13 clustered rack pulls, set at bottom of knee-cap; 3 - 120kg (warm ups), 4 - 160kg, 4 - 180kg, 1 - 180kg, 4 - 160kg. Feeling my form with these. I'm pretty sure I will have no skin left on the front of my legs if I continue to do them the way I did them today. Am going to experiment.

9 clustered one-arm BB rows; 5 - 40kg (warm ups), 5 - 80kg, 4 -82.5kg. Pretty sure I'll hit 100kg on these in a month.

16 clustered shoulder press machine, neutral grip; 5 - 45kg, 4 - 50kg, 4 - 50kg, 3 - 55kg.



Feeling sore but also great.


This are my workouts moving fwd:

Upper 1:

Deads
Heavy negative chins, neutral grip
Cable cross raises, low-high
Shoulder press machine

Upper 2:

Rack pulls
One-arm BB Rows
Landmine press
Cable cross raises, low-high

Random iso's thrown in to feel big in the mirror ... booyah ...

Lower:

Leg press, plate loaded
Leg curls
Leg extension
Calf raises


Cardio: whenever I can fit it in.
 
AlexAustralia said:
Cheers mate, although that PR of yours depresses the crap out of me ... I'd need be moving 270kgs or something for a similar strength : weight ratio ...

17 clustered BB rows; 5 - 80kg (warm ups), 5 - 120kg, 4,4 - 125kg, 4 - 127.5kg. Form keeps on getting better.

...
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NTB's PR may depress you, but that BB rowing of yours depresses me! Not quite as much as it did on first glance though—I thought it was for single-arm! :) Nice lifts.

What's your form on these like? Are they quick-fire, dynamic reps with a pause at the floor between reps; or do you perform them with a slower, more bb'ing style cadence?
 
Hmm ... probably moderately paced the whole way through. The last rep is always a bitch, naturally.

The load is lower than I'd wish, I would prefer 140, 150.
 
I forgot to mention the knee scraping that happens with heavy rack pulls!

Next time wear sweatpants or something smooth over your legs. Doing rack pulls in shorts can definitely tear up your leg skin!
 
16 clustered rack pulls, set at bottom of knee; 5 - 100kg (warm ups), 4,4 - 180kg, 4 - 185kg, 4 - 190kg. Much better groove today, also didn't have resonance from deads 24hrs previously.

8 clustered one-arm BB rows; 4,4 - 82.5kgs.

12 clustered shoulder press, neutral grip; 4 - 50, 4,4 - 55.

14 clustered cable cross, low-high; 5,5,4 - 20kg.



Feeling pretty destroyed, rack pulls felt really really good.
 
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Have you tried taking off your shoes before doing the rack pulls? It makes a noticeable difference for me.
 
11 clustered deads; 4 - 130 (warm ups), 4 - 160kg, 4 - 170kg, 3 - 175kg. 160 felt like 130, I probably came close to throwing my back out on the first rep stopping to check the weight and forgetting I was holding the mofo'ing BB. Did attempt a 180kg, but I think I should've waited +1 minute. I'm fairly certain I had it in the tank. Didn't have enough left to do any more at 175 so packed it up and now can't wait for Tuesday's session, or even Sunday's Rack Pulls ... they seem to work fast.

10 clustered one-arm assisted chins, pronated grip; 4,3,3 - 55kg.

11 clustered shoulder press machine, neutral grip; 4,4 - 55, 3 - 60kg.

2x5 20kg DB lateral raise - forgot to do these w/cables at the gym, so did them at home. Might do plenty of these on the side regardless, great for shoulder rehab so far.


Feeling pretty pumped about those deads. 180 next week.



https://www.youtube.com/watch?v=OIm-UBr82lA

Found this video after Monday's Rack Pulls session. Really really useful for me, form wise. Butt out, how to move glutes and torso (chest) in relation to each other. V.helpful.
 
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14 clustered rack pulls, bottom of knee; 5 - 100kg (warmup), 4 - 180kg, 5 - 190kg, 5 - 195kg. Bitchin'.

8 clustered one-arm BB rows; 4,4 - 85kg.

10 clustered shoulder press machine; 4 - 55kg, 3,3 - 60kg.

11 clustered cable-cross, low-high; 5,5 - 20kg.
 
My lower back (upper too, but most noticeably middle and lower) is developing really well these last 6 weeks or so. I probably need to balance out my abdominal strength a bit more, as I'm doing any pressing movements other than Landmine (whenever there's a rack free and not a queue of folks waiting after my pulls), although they do get worked considerably as structural stabilisers during one-arm BB Rows.
 
12 clustered deads; 4 - 130kg (warm ups), 4 - 160kg, 4 - 170kg, 3,1 - 180kg. 2nd rep in first cluster of 180kg didn't touch floor but f**k it, I'm counting it on account of getting the 3rd. Also, oww...

12 clustered shoulder press machine; 6 - 35 (warm ups), 5 - 55kg, 4,3 - 60kg. Really need to find a time to workout when I'm not fighting over a rack, so I can keep doing the landmine presses.

8 single-arm lat pull down negatives; 8 - 65kg. These felt great, bit of time to find the ideal position for lats more than biceps (as much as you can feel lats etc)

8 clustered cable-rope upright rows; 8 - 65kg. These felt great. Kind of like flaring your arms up doing the chicken dance or something. The rope makes a world of difference compared to a DB or BB. Will probably continue doing these.

2x10, 10kg lat raises, weight suspended from handle by chain.

1x15 pronated chins, I-beam, finger grip.
 
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