Weights, cardio and stuff log

[Lol]

Nicely done on the squats.
200 is a very doable target for you. I'd like to get there too. Only ever made it to 190 which just doesn't have the same ring about it. That was for low-bar too. I'd much rather have a 200 HBBS under my belt.
Are you still thinking about getting some OWL shoes for squatting in?

 

[Tryingtologin]

Mate you're a machine. All lifts are going up and up. Must be stoked.

 

[Jester]

Cheers, mate. I'm going to start re-including plenty of heavy singles for squats and keep the triples. Since getting low-bar form correct I've just been finding I've hit a groove. Lower back is nearly ready to launch 250 off the floor.

@Lol - yeh, still intending too. Down here they're expensive for a a pair that's any good, so probably in 6-8 weeks or so. 200 HBBS would be very impressive but then again, any HBBS is impressive in my book

 

[Jester]

Deads, belt; 5 - 70kg, 3 - 120kg, 3 - 170kg (warm ups); 2 - 200kg, 2,2,2 - 210kg, 2,2,2 - 220kg. Felt tired, but ok. Need to work on my hip-hinge a little.

Bench; 3 - 60kg, 3 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1,1,1 - 132.5kg, 1,1,1,1,1 - 135kg.

Lying supported rows; 3 - 100kg, 3,3 - 120kg, 3,3 - 130kg.

 

[Jester]

Tried some stiff legged deads, think I prefer deficits for hamstrings.

 

[Tryingtologin]

Interesting read on deficit dl and deficit height for body types.


http://www.t-nation.com/free_online_article/most_recent/in_defense_of_deficit_deadlifts

 

[Jester]

Yeh, seen it. I'm not sure I buy the underlying premise that difference b/t wingspan and height is related to the optimal/max deficit.


Squats; 3 - 60kg, 3 - 80kg, 3 - 100kg (warm ups); 3 - 130kg, 3 - 140kg, 1,1,1 - 145kg, 1,1,1 - 150kg. Early morning session, so not as much energy as a normal one.

BTN; 5 - 60kg (warm ups); 4 - 85kg, 2,3 - 90kg.

Good mornings; 5 - 60kg (warm ups); 5 - 80kg, 5,5 - 90kg.

 

[HST_Rihad]

What's your body weight & height?

 

[Jester]

115, 185

Metric

 

[Lol]

My new goal is to clean & jerk Jester: 30kg over b/w.

 

[Jester]

Re-weighed, turns out I'm actually 120 ... sweet ...

Also, don't eff'ing drop me.

 

[Lol]

The day I "slam a Jester" will be a good day indeed.

 

[HST_Rihad]

120 kg @185cm... I wonder if your strength levels would be affected at 90-ish kg.

 

[Jester]

120 kg @185cm... I wonder if your strength levels would be affected at 90-ish kg.

Depends on how long I took to get there, although like most people, it's upper body lifts that are most affected by weight loss. You tend to gain bar-strength as you lose weight, i.e. the load being moved is greater but it's less on your body and more on the bar.

You'd be able to see my kidneys pumping away at 90kg (bf% wise).




Deads, belted; 5 - 70kg, 5 - 120kg, 3 - 170kg (warm ups); 1 - 200kg, 2,2, - 210kg, 2 - 220kg, 1,1 - 225kg. 5 - 200kg. That last set of 5 felt the best of all. Lower back-glutes 'join' is still quite 'tight', so to speak.

Lying supported rows; 3 - 60kg (warm ups); 3 - 100kg, 3,3, - 120kg, 3,3 - 130kg.

Good mornings; 5 - 60kg (warm ups); 5 - 80kg, 5 - 90kg, 5,5 - 100kg. I think it's probably best to do these on deadlift days.

Second session:

Deficit deads; 5 - 70kg, 5 - 120kg (warm ups); 3 - 150kg, 5 - 170kg, 5,5 - 180kg. These felt fantastic. I will be sure to continue them, but at slightly higher rep range than previously in order to code the muscle patterns. I can really feel the difference in the leg drive.

Bench; 5 - 80kg, 4 - 100kg (warm ups); pause; 3,3,3 - 120kg. Ran out of time for heavy singles.

 

[mickc1965]

What would you say your bf levels are at current weight

 

[Jester]

20%.

 

[Jester]

Squats; 3 - 60kg, 3 - 80kg, 3 - 110kg (warm ups); 3 - 125kg, 3,2 - 130kg, 3,3,3 - 120kg. Had nothing from the posterior chain today after yesterdays deadlifts and deficits. Backed off to work on form and depth.

BTN; 5 - 60kg (warm ups); 4 - 85kg, 3,3 - 90kg. Felt good but a bit tired.

4 day break due to work on Thurs-Sun coming up, and could use the rest I think.

 

[Sci]

I know I have said it before, but your rowing strength is insane.
You could probably do some amateur strongman or powerlifting competitions, if you wanted.

 

[Jester]

Cheers, mate. Strongman in Australia probably consists of carrying kangaroos across paddocks or something ...

I'm actually bumping the rows today. I didn't like the apparatus at first, but it's really grown on me. Literally perpendicular to the floor, feet pressed against the wall for support/tiny bit of leverage maybe (??) and it's all upper-back, no pulling on the glutes or hamstrings - which is what I really need.

 

[Jester]

Deficit deads; 5 - 70kg, 4 - 120kg (warm ups); 3 - 150kg, 3 - 170kg, 3 - 180kg, 3 - 190kg, 3,3 - 200kg.

Bench; 4 - 60kg, 4 - 80kg, 4 - 100kg (warm ups); 1 - 120kg, 1 - 130kg, 1,1,1,1,1,1 - 135kg

Good morning; 5 - 60kg (warm ups); 5 - 80kg, 5 - 90kg, 5 - 100kg, 5 - 110kg

Second session:

Lying supported rows; 3 - 55kg, 3 - 95kg (warm ups); 3,3 - 125kg, 3 - 130kg, 3,3 -135kg, 3 - 140kg.

Bench; pause; 3,3 - 120kg.