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I've been trying to pull myself together as well after:
1 broken toe 2 broken collar bones 1 appendicitis 1 sliced/diced ankle requiring stitches/antibiotics All in the last 1.5 years or so.... Nice numbers though. *Great* squat. I'm glad to see you're back to raw. IW |
Damn sux Dub!!
This weeks lifting ME Squat Day I had a real good day today, I used 2 chains and the straight bar and worked up to 165kg of bar weight. A good strong lift too, I then backed off and did doubles with 120-125kg and worked back up to 155kg bar weight. Good strong squatting today, I got lots of quality sets in. I finished with heavy flags and RDLs. ME Squat Day 17/10/11 Squat + 2 Chains http://www.youtube.com/watch?v=VrlkbQn4_PU 1x1 140kg 1x1 150kg 1x1 160kg 1x1 165kg 1x2 140kg 1x2 142.5kg 1x2 145kg 1x1 150kg 1x1 155kg Flags 1x8 BW 1x6 + 5kg 2x8 +9.25kg RDL 2x12 105kg |
ME Bench Day
Solid day today, I benched 5 doubles with 114kg, I took a bit of getting used to the groove today as it was 31 degrees (celcius!!! **** knows the conversion for the yanks) anyways I took a single with 117.5kg after and then hit chain benching up. This was strong and I think it’s a good movement for me. I then did chins and upper back stuff. I did an exercise called batwings I saw in a Dan John article, whoa my rhomboids were blown up! ME Bench Day 19/10/11 Paused Bench 5x2 114kg 1x1 117.5kg Paused Bench + Chains 3x5 94kg Chins 1x5 +10kg 2x5,4 + 18.5kg 1x11 +2.5kg UpperBack and Rotators 2 sets |
ME Squat Day
Farking awesome workout tonight, I hit a 174kg squat for a new PR, very happy. I then hit a few cluster sets with 150kg. Great workout 9 reps over 150kg, not bad. Finished with GHRs and pulldown abs. Good stuff. ME Squat Day 20-10-11 Squat 1x1 140kg 1x1 150kg 1x1 160kg 1x1 174kg (PR) 3x1x2 Sets 150kg (Clustered 25 secs between reps) GHR 2x8 + 3.75kg Abs 2x15-20 |
Sweet PR! That's a great squat.
Does your kid ever distract you while you're lifting or are you too focused to notice? IW |
so are these sets of 1 failure or are they just heavy singles? and could you explain to me what flags are.
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Hey Dub
The kids are usually so well behaved, and will wait for me to do a set, sometimes they get a bit tired of being in the gym tho. But they do have a great "fenced" off play area and a tv/dvd player too, pretty cosy little area really. HM911- these are heavy singles, the top sets tho would not be possible for doubles tho, yet. Flags are an ab exercise, easier to search dragon flags on youtube (I cant do it , at work right now). BTW I only clustered the sets at 150kg not all sets!! |
Deadlift Day
I didn’t feel like pulling defecits today cos well, I hate em! So I pulled from the floor, wanted to see roughly where my pull is at. I hit a tough 207.5kg, I then backed off and clustered 8 reps with 180kg with 25-30 secs between reps. I need to get used to pulling heavy without contrast I think, so I’ll be doing that.ALOT. Finished with Banded GMs I was smoked! Deadlift Day 21/10/11 Sumo Deadlift 1x1 170kg 1x1 190kg 1x1 207.5kg 8x1 180kg Clustered Black and Red Band GMs 2x16 |
ME Squat Day
Today I practiced squatting with the SSB, I am getting better with this bar but when I get to around 300lbs with it it still owns me! I did a lot of sets today, my legs actually got a tad sore on Sunday but not like they used to. I finished with some ab work I think, I was going to do swings but I am running on very little sleep this weekend and its tough. ME squat Day 22/10/11 SSB Squat 2x3 110kg 3x3 120kg 2x2 130kg 3x1 130kg 1x5 115kg Abs 2sets DB Swings 1x15 and gassed out |
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