Pat G's battle log. Hammer Bros workout.

[Pat G]

Hopefully yes.

Mind on other things today

friday 14 Sept 2012.

5 minutes of ITB rolling + 5 mins leg & back stretches

bench: @92.5kg: 5, 4, 2 lols

Row row row your boat: @70kg: 5, 5, 5, 4. last two sets underhand.

dips: 10, 6

scuttle back to work with no lunch.

edit: peanut butter sandwich + maybe 1/2 a kilo of grapes.

[aj_rock]

I don't know how much father i can progress each session on the Deadlift, i'm not really doing 2x5 warmup sets anymore, ones twos and threes till i get to working weight. AJ Rock, where is your programming knowledge when i need it.

My usual warm-ups for dead lifts usually goes 60kg X 5 for form, then:

(in percentages of working weight)

65% X 3

80% X 2

95% X 1

total warm-up reps: 11. The key is that, once you get form back under knuckle, to ramp up the intensity fairly quickly, get muscle and mind primed to do whatcha gotta do. I think you're going too light on the warm-up ATM.

Umm as for your form issues. This is where upper back and CHEST both actually come into play. I've come out of deadlifts feeling like I pulled a pec sometimes, as everything stabilizes out. That being said, your deadlift is only ~ 10kg below my best, but my upperback/row ability is way up from you. You might be gettin to playing catch up soon. Maybe give those rows a bit more priority. Reaaaaaaally concentrate on the scapular retraction.

[Pat G]

Definately feel the heavy ones in the chest, and the area immediately under/ next to my shoulder blades. I believe rows are my least favorite exercise.... Do the dumbell substitutes or bodyweight rows translate across?

Mon 17 Sept

Tried getting 1rms for the fall brawl

Deadlift: 5x60kg, 3x80kg, 3x100, 1x120, 1x140kg, 1x160kg, 1x 170kg, 1x175kg, FAILx180kg

OHP: 5x20kg, 5x40kg, 2x60kg, 1x70kg, 1x75kg, 1x80kg, 1x82.5kg

DIPS: 8, 8, 8 just to feel like i did some work today.

no time to get the Bench 1RM in.

Foods: large tbone steak + chips & gravy + fruits.

[aj_rock]

S'long as you're getting horizontal adduction and scapular retraction. I'm actually a huge fan of single arm dumbbell rows, and recently started T-bars just for giggles.

[Lachy]

Those numbers look pretty good, man. How'd they compare to the last time? I'm pretty sure that deadlift is up, right? You very nearly OHP'd me!

The coach/trainer/big boss at my gym is making me do more back work to assist deads and squats too. Mostly pendlays, one day of sets of 5 reps, one day sets of 12 reps. And planks too, to give the core some added work to assist. So get that assistance in

[Pat G]

For assists and giggles, hanging out with a mate tonight.

Dumbell rows

Curls

Wrist curls

Dumbell ohp

Plate holds

My forearms have got a righteous pump. Haha.

Both dl and ohp were up massively for those 1rms

[katscratch]

Deadlift: 5x60kg, 3x80kg, 3x100, 1x120, 1x140kg, 1x160kg, 1x 170kg, 1x175kg, FAILx180kg

OHP: 5x20kg, 5x40kg, 2x60kg, 1x70kg, 1x75kg, 1x80kg, 1x82.5kg

Heck yeah!!!

[Pat G]

I was pretty happy with them apples too!

Update: these may have been the last heavy numbers I post in a while. Took a redundancy package yesterday, also means I'm out of a gym membership. I might just use and abuse the free trials local gyms offer. Maybe a training session to be posted later in the day.

[Lachy]

Oh damn, that sucks. I hope you got a good package, and I hope you're able to get new work pretty easily.

I have to admit, I'm curious to see what your new bench 1RM is, but I don't know if those free gym offers are worth the nagging you receive once they have your phone number!

[70Kel]

Sorry to hear Pat re:redundancy, hope you find a new job & gym soon.

[Pat G]

Cheers for the support, but I'm not stressed at all. Now I've got even More incentive to get a local job instead of the commute up to Sydney. Yesterday spend the day organising and packing impromptu trip to Thredbo before heading out into the country for a family birthday party.

Push ups: 30, 30, 20

Dips: 10, 9, 8.

Jump squats: 10, 10, 10, 8

A million games of tip

[Lachy]

Bastard, going to Thredbo! I'm holding out for Niseko (Japan) in February. Board or Ski?

[Pat G]

Either, I'm clumsy as on the board though. But this time is with the fam, showing the kiddies snow. None in the village though have to get the lifts up to Koziosko tomorrow.

[katscratch]

I think you both should meet me in Colorado (bring the family!) next April for real snow Not that I can board worth a darn anymore!

[Lachy]

Sorry Kat, I'm heading to Niseko in February for my powder fix. I'd love to visit Colorado again, but it's too expensive to get to the US.

[aj_rock]

Pfft Colorado. Blue Mountain up near Toronto in Canada, iz much better!

Good luck re: the job thing. Insert the usual rah rah support text here.

[katscratch]

Yeah I've never actually boarded/skied Colorado... but it's the dream for all my Minnesota friends. I grew up in real mountains, meaning, big ass snow-topped volcanoes booming the horizon of whatever city I'm in

[Pat G]

Unfortunately, no Canada, no USA, no Japan for me, are on the list now.

Training Tues 25 Sept 2012

Bringing the comically loaded bar back.

Bench: 30kg:15, 40kg:10 50kg: 10 60kg: 10, 80kg: 7, 90kg: 5, 5.

Machine fly: various stack levels.

Front squats: @50kg: 8, 8, 8. Cleaned from the ground, no squat rack.

Back squats: @50kg, @60kg, @80kg:7, 6, 5. Clean and pressed. No rack.

[Lachy]

You cleaned the weight, pressed it, then lowered it behind your head, squated, then pressed it and finally lowered it to the ground? With 80KG?!!?

So where are you training now? No rack, that sucks. Maybe hit front squats up for a little while, get them good and heavy. I don't know how you're saftely getting that weight behind your head without a rack as it is, but there is definitely a limit to how heavy you can go.

How was Threadbo?

[Pat G]

Garage training with some mates. That was the limit, push press maxed out for sure, last two sets of 80kg i had to get the blokes help me goodmorning the weight back onto the weight bench

I'm checking out the PCYC today after i go to a jobs Expo so that should be good

Thredbo, it was warm warm warm, by 10am the snow was already starting to get wet. But it was a blast, took the kids up the Kosciusko lift, way too windy so went back down and up Merrits lift and played up there for a while. Grabbed some snow sliders from the lodge we were staying in and went tobogganing further up the valley.

[katscratch]

80kg:7, 6, 5. Clean and pressed. No rack.

say whaaaaa??

[katscratch]

ok lads, what's the appropriate beverage for watching Australia vs South Africa ....although I have to admit I'll probably be switching to Smithwick's and whiskey once Man U vs Tottenham is on

[Lachy]

Hmm ... well, not Fosters. Never Fosters. If you can get your mits on some Coopers Pale Ale or Sparkling Ale, then you're all set. Failing that, I don't know what else we export, VB, XXXX perhaps, but they aren't good beers. When in doubt just go for a good larger, ice cold!

Sounds like you and the kids had a great time Pat!

[katscratch]

Oh is Fosters supposed to be beer now?

Pat this last winter was the first my kiddo was not interested in sledding I'll turn that around this year--although he'll probably start boarding like a pro and be off and away, ha. Growing up we used to sled in the mountains, it was SO fun! Here there are only windy bare hills and it's a LOT colder by the time we get decent snowfall, so fun only with lots of cocoa most days!

[Pat G]

We had a good time.another impromptu road trip to Canberra on thurs to check out the national zoo and floriade. Long day but good.

Friday 28 Sept pcyc gym.

Squats: 3x5x100kg.

Ohp: sets of 5 @ 20 40 60 70 60 kg

Rows 3x5x70kg

Some horrible power cleans. Lucky none of the oly liters were there to groan at them.

These guys have an oly lifting Coach come in Mon wed Fri nights. Will be attending for sure