Weights, cardio and stuff log

19 clustered DB rows, 4,5,5,5 - 102.5kgs. My left grip split (rubber). 3-4weeks is a bit early, going to get it replaced tomorrow I think. Good reps all around.

1x15 WG pulls, BW, I-beam using finger grip.

12 clustered one-arm pushups, 3,3,3,3 - BW, off the floor. Getting better at them form wise.
 
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15 clustered DB rows, 5,5,5 - 102.5kgs. Throwing it around today. Will go for 105kgs on Friday (finally), fingers crossed I can get it all to fit on the DB, and then will be doing something else for the month I'm on work training.

1x15 WG pulls, BW, I-beam using finger grip.

11 clustered one-arm pushups, 3,4,4 - floor height. I need to be quite warmed up for the first cluster, I've discovered. Not 'worked-over', just fluid in the shoulder etc. Makes sense, it's just a unique movement (relative to any/everything else I've done).
 
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AlexAustralia said:
15 clustered DB rows, 5,5,5 - 102.5kgs. Throwing it around today. Will go for 105kgs on Friday (finally), fingers crossed I can get it all to fit on the DB, and then will be doing something else for the month I'm on work training.

1x15 WG pulls, BW, I-beam using finger grip.

11 clustered one-arm pushups, 3,4,4 - floor height. I need to be quite warmed up for the first cluster, I've discovered. Not 'worked-over', just fluid in the shoulder etc. Makes sense, it's just a unique movement (relative to any/everything else I've done).
Click to expand...

Like I need to tell you, but get your diet right the day before/morning of and I'm sure you'll nail them!

What's your Current BW?
 
Current ballpark is 110-115kg.

It's not a matter of food, caffeine, sleep etc. It's actually giving enough of a damn to spend 10-15min getting the lock and spacing on the DB just right (essentially perfect, within a few mm) so I can load it all on and not have it come undone mid-rep. I'm already down to only getting ~ 1/4 of the lock's thread onto the DB. Any less and it won't be enough. If it doesn't load, then it will just have to stay at 102.5kgs for now.










On my month away for work training, I'm hoping the gym there has a pull/chin assist machine. Going to try 1-arm supinated chins. At least that's the plan. Failing that, it will be loaded chins or pulls, not sure which I'm choosing yet.
 
16 clustered DB rows, 5,6,5 - 102.5kgs. 'Easy', for what it is. 105kgs wouldn't fit on the DB.

1x15 WG pulls - BW, I-beam using finger grip.

11 clustered one-arm pushups, 3,4,4 - off the floor.






Just realised I can also do one-arm pulldowns on the cable machine if they don't have an assisted pullup device. That might almost be better, I think.
 
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23 clustered one-arm pulldowns - 5 - 50kg, 5 - 54.5kgs, 5 - 59kgs, 4,4 - 63kgs. One-arm BB Rows (T-Bar style) coming though - they have the floor piece to lock the BB in :D.

3x6 BB bench - 100kg - didn't want to push it after sleeping on the left shoulder and having zero power through it. Lack of spotter as well. Will hopefully be able to ramp it up after the first couple of sessions. Maybe go PR pushing around the last week of the month.

1x15 WG pulls, BW.
 
20 clustered one-arm BB rows, 5 - 60kg + bar, 5 - 65kg + bar, 5,5 - 70kg + bar. Stopped at 70kg, I tried 80kg + bar and it's probably my 2RM @RPE 10,, so I think next time I'll be starting at 70 and going to 75. I'm not sure what percentage of BB weight I'm moving. It's a 22kg Olympic BB (like all Olympic BB's etc) and I'm guessing I'm ballpark 60% for that mass. Less body language than DB Rows, harder//impossible to cheat short of actually standing up, and boy is it awesome ... knocked some old lady over with my bursting traps ... 'k, so that didn't happen, but it may as well have.

3x5 BB Incline @ 20 degrees, 100kg. Did it on the Smith machine; lack of spotter, day 2 of a back to back after longer than usual break, still sleeping on shoulder a bit and oh yeh, no spotter (again) ... the angle of inclination is marked on the chair, which is kinda nifty (though ultimately useless if you can't remember the visual for if/when you work out at a later date somewhere else without that luxury).

1x30 pushups, natural spacing.

Forgot how awesome a hardcore heavy back-to-back can be.
 
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Careful with them traps, Alex. Soon they may be considered weapons of mass destruction.

Nice, hardcore stuff, sir. You're doing those DB rows without grip assistance (no straps), right? Your forearms have to be crazy right now.
 
Nah, I have to do them with Versa Gripps, from about 90kgs upwards. It's a function of the DB design, which has a smooth handle (and no separator from the plates) that gets covered with a non-fixed sheath-grip that slides across (also metal). The sheath-grip also keeps the plates from sliding down and crushing my hands.

The issue is that it slides around the DB itself, and I can't tighten the plates enough to hold it in place on that plane so the handle basically just slides out of my hand at anything above 90kg. Versa Gripps have corrected that issue.



14 clustered one-arm BB rows, 4,5,5 - 70kg. Eff me they are awesome.

15 clustered Incline BB Smith Machine, 3 - 100kg, 3,3 - 105kg, 3 - 110kg, 3 - 115kg. PB incoming in a few weeks, going to aim for anything over 130kg.

1x30 pushups, natural spacing, fast pace.
 
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15 clustered Incline BB Smith Machine, 3 - 100kg, 3 - 105kg, 3 - 110kg, 3 - 115kg, 3 - 120kg. Felt good. 120kg won't be upp'd next time though, maybe the one after.

14 clustered one-arm BB rows, 5,5 - 70kg, 4 - 72.5kg. All weights are non-inclusive of whatever % of 22kg O-Bar is being lifted.

1x10 chins - BW. Done quickly, full range etc.
 
14 clustered Incline BB Smith Machine, 3 - 100kg, 3 - 105kg, 3 - 110kg, 3 - 115kg, 2 - 120kg. Will definitely bump the # of reps @ 120kg next time.

15 clustered one-arm BB rows, 5 - 70kg, 5,5 - 72.5kg.

1x12 chins - BW. Done quickly, full range.

1x15 pushups, done v.slow, highly controlled, natural spacing.
 
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14 clustered Incline BB Smith Machine,3 - 100kg, 3 - 105kg, 3 - 110kg, 3 - 115kg, 2 - 120kg. Left shoulder anterior delt soreness is prohibiting progression. It's from sleeping on it and ending up sleeping face down, basically stretching the crap out of it in a crucifix pose (rough description etc). Will go for dips in the meantime.

17 clustered chins, BW + x; 3 - 10kg, 3 - 15kg, 3,3 20kg, 3, 22.5kg, 2 - 25kg.

5 one-arm BB rows, 75kg (+bar). Chins were a good warm up for this. Might do that in future, slightly scaled back and a 10 rep volume on this, clustered ofc.
 
15 clustered dips, 3,3,3 - 10kg, 3,3 - 15kg

10 clustered one-arm pulldowns - 5,5 - 200lb. Will use a different machine next time, too easy and maxed out.

11 clustered one-arm BB rows, 5 - 75kg, 3,3 - 77.5kg.

11 WG pulls - BW.
 
15 clustered dips, 3 - 10kg, 3,3 - 12.5kg, 3,3 - 15kg.

10 clustered one-arm pulldowns, 4 - 59.5kgs, 3,3 - 63kgs. This machine is tougher (using same weights) than the other. Resistance obv. higher with this pulley system.

11 clustered one-arm BB rows, 4,4 - 77.5kgs, 3 - 80kgs. Booyah. Not including BB ofc.
 
15 clustered dips, 3 - 10kg, 3,3 - 12.5kg, 3,3 - 15kg.

T-Bar 100kg + bar warm ups 10 reps.

12 clustered one-arm BB rows, 4 - 77.5kgs, 4,4 - 80kgs. Booyah...again.
 
15 clustered dips, 3 - 10kg, 3 - 12.5kg, 3 - 15kg, 3,3 - 17.5kg.

14 clustered one-arm BB rows, 4,4 - 80kgs, 3,3 - 82.5kgs

1x12 chins, BW.
 
15 clustered dips, 3 - 10kg, 3 - 12.5kg, 3 - 15kg, 3 - 17.5kg, 3 - 20kg.

14 clustered one-arm BB rows, 4,4 - 80kgs, 3,3 - 82.5kgs.

1x12 chins, BW.

2x15 pushups, natural spacing, insanely low speed. Felt great. Seems to assist left shoulder so long as I don't sleep on it too much.
 
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As noted, a few reasons;

-Had some soreness in left shoulder from sleeping on it too often/heavily (unintentional obviously)

-Lack of available spotter; small gym in a country down this month
 
15 clustered dips, 3 - 12.5kg, 3 - 15kg, 3 - 17.5kg, 3,3 - 20kg.

16 clustered chins, BW + X, 3 - 12.5kgs, 3 - 15kgs, 3 - 17.5kgs, 3,2,2 - 20kgs.

1x15 WG pulldowns - 85kg.

1x15 pushups, 3-2-3 count.
 
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