Pat G Posted March 8, 2012 Author Report Share Posted March 8, 2012 Ergh. its the irritating Orange. "Hey, Hey Apple....." Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted March 12, 2012 Author Report Share Posted March 12, 2012 Monday 12 Mar 2012Today's workout completed tanked me. Squat5x5x95kg(actually these squats left me with nothing)OHP4x5x52.5kg(didn't get the last set of 5 due to time constraints, HAD to get DLs in)Deadlift2x5x80kg5x100kg(Nice and easy does it) Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted March 14, 2012 Author Report Share Posted March 14, 2012 Wed 14 Mar 2012Squat frown5x605x805x904x955x90not a good day for piston power, lack of energy + tight back made me want to ease up into working weight, which kind of failed only 4. Bench5x5x72.5kg smashed it with better form that last time. Next week will be good for upping my bench by (DECLARING IT) 5kgs.Barbell Row5x5x62.5kgalll sweetpeaceneed more protein.protein shake anyone?Dozen eggs a day anyone? Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted March 14, 2012 Report Share Posted March 14, 2012 It sucks when the squat doesn't want to co-operate! You'll be hitting those 95s next time I reckon, sometimes your body just needs a little longer. Why the 5K jump on the bench, skipping the 2.5?'bout to go have my afternoon protien shake right now thanks for the reminder Quote Battle Log - Facebook Link to comment
Pat G Posted March 14, 2012 Author Report Share Posted March 14, 2012 On the bench, still only 2.5kg increments, but i'll be doing it on mon and friday, so theoretical 5kg gain by friday. I'm trying to get some 100%whey powder from GNC, but its $93 a tub... far out man. far out... Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted March 14, 2012 Report Share Posted March 14, 2012 Ahh now I get you, makes sense. My bench is gonna be deloaded tomorrow, 75KG beat me. But I'll be back! How big is it for $93? I've heard GNC is a bit pricey in general. I get a Vital Strength 100% whey from my gym, its ~$100 for 3KG. But there's a store near my new place that sells supliments, might have something cheaper, I'll check it out once I deplete my current supply. Quote Battle Log - Facebook Link to comment
Pat G Posted March 19, 2012 Author Report Share Posted March 19, 2012 Friday's workout 16 MarchSquat noneOHP: 5x5x52.5KGDeads5x605x805x1105x110 Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted March 19, 2012 Author Report Share Posted March 19, 2012 Monday 19 mar 2012Squat5x954x5x85kg. nice and deep in the hole. Bench: 75kgs; 5, 5, 5, 4, 3.5 (my spotter made me laugh) Barell row will be tomorrow. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
aj_rock Posted March 19, 2012 Report Share Posted March 19, 2012 Probably because of the way you described your squat as being 'deep in the hole' Quote Why must I put a name on the foods I choose to eat and how I choose to eat them? Rather than tell people that I eat according to someone else's arbitrary rules, I'd rather just tell them, I eat healthy. And no, my diet does not have a name.My daily battle log! Link to comment
Pat G Posted March 21, 2012 Author Report Share Posted March 21, 2012 I don't tell anybody but myself about my squats man. those are private and intimate moments. Spotter was trying to fire me up using an example from work, but ended up pretending to be the customer calling me "a bloody bastard" and i lost it. WEdnesday 21 mar 2012. Early morning workout. Squat5x 40kg5x 60kg5x 80kg5x 90kg5x 95kg3x 100kgOHP5x 20kg5x 25kg5x 30kg5x 40kg5x 50kg5x 55kg2x 60kgAFTERNOON WORKOUTGym is doing a promo for free fitness checks etc etcmy bodyfat is apparently 19.1%, weight : 99.2KGTried out some goodmornings... 2 sets of 5 with just the bar... felt quite awkward and tight. Deadlifts8x607x806x905x1005x 1202x 140 (PR) Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted March 23, 2012 Author Report Share Posted March 23, 2012 Friday Arvo 23 Mar 2012SquatWarmup20kg: 1060kg: 887.5kg: 5, 5, 5, 4, 4Bench:75kgs: 5, 5, 5, 4, 7Barbell Row65kgs: 5, 5, 5, 5, 5 Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted March 25, 2012 Report Share Posted March 25, 2012 I envy your bench. What's with the 7 in the 5th? Come on buddy, hit those squats! How's your back holding up? I find it really helps to focus on the valsalva maneuver on squats, especially when I begin to faulter, big breath at the top, and and think *tight core*. Quote Battle Log - Facebook Link to comment
Pat G Posted March 26, 2012 Author Report Share Posted March 26, 2012 The 7 was because I got angry at the 4 in the previous set.Squats thats usually what I do, basically hold my breath and rage silently in my head till I'm back at the top. Bit of lingering pain in the lower back. All manageable. iiorever did have to tell 2 kids on friday to stop squatting, absolutely everything that could have been wrong was wrong... I would have laughed if they weren't in danger of crushing their sines.Missed traditional training today because of an interview so:- Got4x30secs of mountain climbers- Mowed the lawn- 4x10x 35kg upright rows- 2x 30 pushups- 5 minutes of plank Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted March 26, 2012 Report Share Posted March 26, 2012 The 7 was because I got angry at the 4 in the previous set.Love it! Quote Battle Log - Facebook Link to comment
Pat G Posted March 28, 2012 Author Report Share Posted March 28, 2012 Wednesday 28 Mar 2012SquatWarmup: 65Set: 87.5kgBeasted them out, 2nd working set got into the zone and started knocking them out. Noticed a difference in the way i do the down phase of the squat.Bench:Warmup: 35kgSet: 4x5x77.5kg3.5x77.5kgLast set, form went to downright terrible, hips thrust in the air to make it to the top. Spotter stepped in and racked it on attempt 4.Barbell Row. Warmup: 40kgSet: 67.5kgReverted to doing these underhand because of shoulder strain. (will get some overhand barbell curls in to work the forearms)Eats: One chicken and bacon pizza with 4 poached eggs on top. Milk & Milk. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted March 29, 2012 Report Share Posted March 29, 2012 Are you counting the bar these days? Quote Battle Log - Facebook Link to comment
Pat G Posted March 30, 2012 Author Report Share Posted March 30, 2012 Hah. Yeah. No more hidden bonuses Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted March 30, 2012 Author Report Share Posted March 30, 2012 Friday 30 marSquatWarm: 60kgSet: 90kgOHPWarm: 40kgSet: 55x452.5kg: 5, 5, 5, 4DeadWarm 1: 60kgWarm 2: 80kgSet: 125kg. attempted to video myself for form in the working set. All I could see was the top of the movement and somebodies rounded back.... Ts k tsk Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Pat G Posted April 2, 2012 Author Report Share Posted April 2, 2012 Monday 02 April. Back squat. warmup: 5x60set: 3x4x100kgass to grass. Tried taking a video for form, but you can only see the top half of the movement. need a spotter with vid skillz. front squat: practicing with the bar.... 8x40kg6x50kgs. still strange for me. i tried checking a youtube clip whilst at the gym for a form check to see where the fingers go and whatnot. but mobile data fail. Bench: Warmup: 60kgSet: 5x705x752x4x77.5Barbell Rowwarmup: 40kgSet: 5x702x6x65kg* i know this workout follows no protocol and doesn't make sense, so don't yell Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted April 2, 2012 Report Share Posted April 2, 2012 Why don't you follow 5x5 properly?! If you don't do exactly what Medhi says, you will be weak and small and you WILL fail!You just undid all the work you've been doing for the past months, I can't beleive you!I've got to try the front squat properly. Everytime I've tried it just felt really odd, and I couldn't keep my elbows up, and I just stopped. Gotta give it a serious attempt some day. I'll be hitting you up for some tips, I think. Quote Battle Log - Facebook Link to comment
katscratch Posted April 2, 2012 Report Share Posted April 2, 2012 Why don't you follow 5x5 properly?! If you don't do exactly what Medhi says, you will be weak and small and you WILL fail!You just undid all the work you've been doing for the past months, I can't beleive you!Ha! um, and hi, totally stalking both your logs, your back and forth has given me some good tips Quote Link to comment
Pat G Posted April 3, 2012 Author Report Share Posted April 3, 2012 @Katsrcratch, yes, you will learn a lot from our mucking about. maybe. Talking of tips... i'm actually thinking of dropping squatting to 2x a week.... based on knowledge and rumours and other information that has been flying around here when it comes to stalling. or maybe 3x a week but at 3x5 instead of 5x5.... Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted April 3, 2012 Report Share Posted April 3, 2012 Katscratch, feel free to join in on the banter, it makes it more fun for everyone!I too was considering dropping the squat to every other session, and doing more than one working set of DLs. But for now I think 3x5 will suffice. I'm also toying with the idea of changing to a 4x a week routine, along the lines of MTTF, doing push/pull split. Gonna grind on for a little longer though. I don't think my plateus are real just yet. Quote Battle Log - Facebook Link to comment
Pat G Posted April 4, 2012 Author Report Share Posted April 4, 2012 Wed April 04 2012Bit of testing happening for the upncoming "Spring Strength Showdown".Warmup:2 mins ellipticalfront squat 10x20kgclean & press 10x40kgSquat:5x 60kg5x 70kg5x 80kg5x 90kg3x 100kg1x 110kgperhaps my warmup was a bit too long and drawn out? i thought i'd have a higher 1rm than that. Any pointers you powerlifting people? OHPDecided to clean them instead of using the squat rack 5x 50kg52.5kg: 5, 5, 3, 4, 2 Deadlift7x 60kg6x 80kg5x 100kg5x 120kg2x 140kg first attempt failed so i started to unload the bar, and then the anger set in to power these out. Maximal effort, 1RM is probably only 5kg more. *Take this thread as a study in n00bing your training sessions. Quote "Strength is the cup. The bigger the cup, the more you can put in" - JDanger Link to comment
Lachy Posted April 4, 2012 Report Share Posted April 4, 2012 Nice work Let the anger fuel you! You'll be pumping out 5 @ 140kg very soon I think!I'm going to do the same on Friday, except I will toss the regularly scheduled workout and attempt all the lifts that I'll do for the comp. Basically treat my work out like the comp, mabye add some accessory at the end.I do think you're dragging your warm ups out a bit. And as I get closer to my working set I usually drop to only 3 reps. My progression on squats this morning went along the lines of:BW x 10 Bar only x 10 (these are done between dynamic stretches)5 x 60kg5 x 100kg3 x 110kgwork sessions (115kg) Quote Battle Log - Facebook Link to comment
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