Weights, cardio and stuff log

thanks guys. Going to go back to top-down again and will test again later.

gbglifter said:
Great deading, yet again. Welcome to the 200 club.

How you feeling in your legs today after squatting? Ive started alternating presses and squats. I think a combo of the two is best. Are you high och low bar squatting?
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Quads are still sore from Thursday, but they're getting hit again this afternoon whether they like it or not ;)

Actually, not sure re: high vs low. Think it would be high.
 
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I had a lot of confusion for years regarding my technique. Id place the bar high and do the lower half "lower"-style or Id place it low and go straight down like a high squat. Couldnt seem to get it right. Ive now nailed the high bar technique at least. I see people squatting wrong every day at the gym. I just want to go forward to them and instruct!

It will be interesting to see how your squat-numbers fair up soon. Your´e obviously a big strong ba5tard looking at your´e deading and rack pulling etc.
 
Yeh, I need to work on keeping the back straight for high bar (pretty sure that's what I'm doing). ATG technique, although I could do parallel I suppose, or add them in.

Yesterday's squats:

14 clustered squats; 1 - 60kg, 1 - 80kg (warm ups) 1 - 100kg, 3,3,3 - 110kg, 2,2 - 115kg. Legs were nicely warmed up from a busy-ish day already. Need to work on form, so will be focusing on that rather than load for the next little while.
 
9 max-stim rack pulls; 2 - 60kg, 2 - 100kg, 2 - 140kg, 1 -180kg, 1 - 200kg (warm ups), 1 - 220kg, 7 - 230kg, 1 - 240kg. Tried a 245kg rep, lost momentum around 2-3 inches in and left it at that.

2 clustered flat bench; 4 - 60kg, 2 - 100kg (warm ups) 2 - 120kg. Had to stop here. The tendon (pretty sure it's a tendon) connecting right pec to right anterior delt is really sore. Think I just need to give it a short break, will go back to it on Tusday. I've also been sleeping with that really stretched lately - not sure why.

15 max-stim shoulder press machine, neutral grip; 15 - 67.5kg. Probably 7RM range. No need for delts and tri's to miss out whilst chest is resting.

21 clustered T-Bar rows; 5 - 50kg, (warm ups), 5,5 - 100kg, 4 - 105kg, 7 - 110kg. Yeh ... these are coming back. Pretty sure I can do them in the 150kg range.
 
15 max-stim incline smith-machine, 45 degrees; 2 - 60kg, 2 - 80kg (warm ups), 8 - 90kg, 7 - 95kg. Much closer to an OHP than a flat bench, realistically, but still gets enough activation to consider it as a 'chest' exercise. Didn't have the same pec-ant.delt issues as flat bench.

26 clustered T-Bar rows; 5 - 75kg (warm ups), 7 - 100kg, 5,4 - 110kg, 5 - 115kg, 5 - 120kg. Just wanted to go into fuckin' bear mode today. Had to weigh down one end of the bar, as no bar-hook up at the floor and corner slots were taken.

9 clustered CG flat bench; 4 - 60kg, 4 - 80kg (warm ups); 5 - 90kg, 4 - 100kg. Felt good once I got into it.
 
New program:

Upper: 2 days on, 1 day off - repeat.


Upper A:

10-15 max-stim rack pulls 3-4 RM range

10-15 clustered/max-stim flat bench 2-4 RM range

8-10 clustered/max-stim CG bench 4-5 RM range

8-10 clustered BB Rows 5RM range


Upper B:

15-18 T-Bar rows 3-5 RM range

10-15 clustered/max-stim incline smith machine 2-3 RM range

8-12 clustered/max-stim CG bench 4-5 RM range


Lower: will do these on upper body 'off days'

15-20 clustered leg press 4-5 RM range / squat 5RM range

10-15 clustered leg extensions 5RM

10-15 clustered leg curls 5RM
 
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19 max-stim squats; 4 - 60kg, 4 - 80kg, 1 - 100kg (warm ups), 9 - 110kg, 5 - 115kg, 5 - 120kg. M-time started off around 20s and increased throughout to around 3mins at the end.

2x5 leg extensions; 90kg.

2x5 lying leg curls; 70kg. Some a$$hole has messed up the settings so it's awkward as hell now. Not sure what happened but my previous settings are now useless. Will revert back to seated whilst trying to get it back to comfortable and workable.

Squatting in front of the mirror is making a massive difference compared to previous locations over the years.
 
How is squatting in front of a mirror helping? Less neck strain trying to watch the girl on the adductor machine?

I used to squat at a gym where there were mirrors so I got used to it. Then I read Ripp's thoughts on it and decided to get used to squatting without use of a mirror to improve my proprioceptive ability. The carry-over is that it's definitely helped with maintaining good positions and balance during O-lifts.
 
Lol said:
How is squatting in front of a mirror helping? Less neck strain trying to watch the girl on the adductor machine?

I used to squat at a gym where there were mirrors so I got used to it. Then I read Ripp's thoughts on it and decided to get used to squatting without use of a mirror to improve my proprioceptive ability. The carry-over is that it's definitely helped with maintaining good positions and balance during O-lifts.
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It's helping me go lower via legs rather than back.
 
13 clustered flat bench; 3 - 60kg, 2 - 90kg, 1 - 100kg, 1 - 110kg (warm ups) 1 - 120kg, 1 - 125kg, 3,2,3,3 - 130kg. Right pec-delt connection still quite sore.

15 max-stim rack pulls; 3 - 100kg, 3 - 140kg, 1 - 180kg, 1 - 200kg (warm ups), 1 - 220kg, 12 - 230kg, 2 - 240kg. M-time of 30s, crept up to about 80s for the last few in 230kg. 240kg was a double. Was highly amused to see the guy in the rack to my left doing 2.5kg on each side of the O-Bar ... doing curls, naturally.

9 clustered CG bench; 3 - 60kg (warm up), 5 - 90kg, 4 - 95kg.

1x15 external cable rotations - 15kg.
 
Nice job, Alex. Your rack pulls have come on leaps and bounds since I checked in last. Is your rib 100% sorted now?
I assume the guy doing curls in the rack next to you was also using a 15kg women's bar?
 
Cheers, mate.

The rib is 85% there.


And re: that guy and ones like him - I have no idea what they need a rack for, or why they're doing curls ... or why they're doing curls in the rack. Happens at every gym though ... what cha gonna do?
 
14 max-stim smith machine 45 degree incline; 4 - 60kg, 4 - 80kg (warm ups), 10 - 90kg, 4 - 95kg.

17 clustered T-Bar rows; 1 - 60kg, 1 - 85kg, 3 - 100kg (warm ups) 5 - 110kg, 5 - 115kg, 4,3 - 120kg. Spent so much time f**king around with this (prob 10-15mins total), as they don't have a T-Bar attachment, I think I'll just stick to Pendlay in the end. So over it.

8 clustered one-arm seated rows; 4 - 70kg, 4 - 75kg. Just wanted to make sure the lats caught enough action, given the issues above.


Might go back tomorrow as well, 3-on, 1-off, do rack pulls and bench again.
 
15 clustered deads; 3 - 70kg, 3 - 120kg, 1 - 170kg (warm ups), 5,4 - 190kg, 3,3 - 195kg.

11 clustered flat bench; 3 - 60kg, 3 - 80kg, 1 - 100kg (warm ups), 1 - 120kg, 1 - 125kg, 3,3,3 - 130kg. No spotter, a few reps weren't quite to chest - right anterior delt is still v.sore.

15 clustered CG flat bench; 5 - 90kg, 5 - 95kg, 4 - 100kg.

10 clustered one-arm seated row; 5,5 - 70kg. Felt really good after deads. I think it's a nice pairing, v. lat intensive with the particular form I'm using (leaning forward on the eccentric).
 
15 max-stim squats; 3 - 60kg, 3 - 80kg, 1 - 100kg (warm ups), 7 - 110kg, 8 - 120kg. M-time started around a few seconds, ended up around 30 or so.
 
Had an AM and PM today. PM because the AM was too 'AM', and pissed me off.

AM:

14 clustered rack pulls; 3 - 100kg, 3 - 140kg, 1 - 180kg, 1 - 200kg (warm ups), 2 - 220kg, 5,6 - 200kg. 230 didn't budge an inch. Layover from awesome deadlift day and generally too early, I think.

2 bench flat; 3 - 60kg, 3 - 80, 1 - 100kg (warm ups), 1 - 120kg, 1 - 125kg. Definitely too early and not generally warmed up enough.

13 max-stim shoulder press machine, both neutral and palms forward grip; 13 - 67.5kg. I'm thinking of doing standard BB OHP perhaps. Haven't done that in some time.


PM:

11 max-stim rack pulls; 1 - 140kg, 1 - 180kg (warm ups), 1 - 220kg, 10 - 230kg.

17 clustered CG flat bench; 5 - 90kg, 5 - 95kg, 4,3 - 100kg.


Damn that felt good.
 
13 clustered 45 degree smith machine incline press; 3 - 60kg, 2 - 80kg (warm ups), 4,3 - 90kg, 3,3 - 95kg.

14 clustered BB rows; 3 - 70kg, 3 - 100kg (warm ups), 5,5 - 130kg, 4 - 135kg. Just need to get the neural connection back.

8 clustered CG flat bench; 3 - 60kg (warm ups), 5,3 - 100kg.
 
12 clustered deadlifts; 3 - 70kg, 3 - 120kg, 1 - 170kg (warm ups), 5 - 190kg, 4 - 195kg, 3 - 200kg. Booyah. Tried to get 200kg off the floor again but the lower back gave out/wasn't having it. Pretty happy none-the-less.

14 clustered CG flat bench; 5 - 60kg (warm ups), 5 - 100kg, 3,3,3 - 102.5kg.

10 clustered one-arm seated row; 5,5 - 70kg.
 
I'm getting a lot of pain from any wide grip pushing movement atm (i.e. flat bench). It's been developing for about two weeks now. Anterior delt where it connects to the pec. It's also precluded me from stretching arms above head to do chins/pulls comfortably, so I'm going to try doing incline and 45 degree incline (and regular CG flat bench) for a little while).
 
15 clustered 30 degree incline smith machine; 5 - 70kg (warm ups), 4,4 - 90kg, 4,3 - 95kg.

16 clustered BB rows; 5 - 70kg, 4 - 100kg (warm ups), 5 - 130kg, 5 - 135kg, 6 - 140kg.

14 clustered squats; 5 - 60kg (warm ups), 5,5 - 100kg, 4 - 110kg.

13 clustered CG flat bench; 5 - 60kg (warm ups), 5 - 100kg, 4,4 - 105kg.

12 clustered BB shrugs; 6,6 - 170kg. Not sure how I feel about these. I think including them on the 2nd day might have some benefits and contribute to deads and rack pull performance (more stimulus for upper traps). I'll try them on the smith machine too, as they didn't feel great w/free BB. Could just be because I haven't done them in a million years.
 
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