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Post by Boris on Nov 22, 2009 4:31:31 GMT -5
Congratulations Murph! Two PRs in a day is a great feeling!
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Post by peterako on Nov 23, 2009 3:51:28 GMT -5
Great work Murph!!
The two PR's on the lifts AND 10kg over the 400kg total!
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Post by rpmcmurphy on Nov 23, 2009 4:06:47 GMT -5
MondayPress3x5 @ 50kg(110lbs) Pullups (Palms out)3x7 @ 100kgBW Ring Pushups3x7 @ 100kgBW - Just doing light, easy stuff in the gym this week. A little bit more bodybuilding focused maybe, not really planning anything as it's only a few days. My lower back was fried after Matti Tikka then work all day today so I didn't do any lower body stuff. - Press was a bit difficult, got all the reps though. Microplates shall come in to play soon . - I was happy with my pullups, I'll be trying to switch grips around a fair bit to change it up every now and then. Wide grip, Narrow grip, palms in/out/neutral. - Ring pushups hurt my right shoulder a bit, in the same way that Ring Dips normally do. I think my problem is that I'm not pulling my shoulders back which leads to me shrugging and "winging" my scapula. This is a shoddy self diagnosis so I'm not terribly certain it's correct but it's a lead I'd like to investigate next time I'm around my more learned friends. 2010Next year: I'm not sure when I'll compete next, I'm not in a massive rush to compete again. I enjoyed the day immensely but I'd like to make some solid improvements before stepping back on to a comp platform I think. Maybe sometime around April if there's anything on locally (I'll do further investigation later). I'll be starting my new program which is aimed at a more holistic strength development (including some olympic lifts and maybe some bodybuilding movements). I realise this will slow my powerlifting gains somewhat but that is something I am willing to accept as succeeding at powerlifting is not my ultimate goal. I'll work to start tracking calories and try and work out what sort of diet allows me to lift well without putting on a lot of weight. I'm happy to put on muscle but not too keen on extra fat gain atm. This is both a vanity thing and from a bodyweight/strength ratio point of view as well. See what happens.
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Post by rpmcmurphy on Nov 23, 2009 4:09:03 GMT -5
Thanks Peter and Boris, I really appreciate your guidance and support. Means a lot to get straight advice from experience haha.
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Post by rpmcmurphy on Nov 24, 2009 14:37:40 GMT -5
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Post by peterako on Nov 25, 2009 7:30:53 GMT -5
All three lifts look good! The bench looked really easy And the deadlift looked fine. Plenty more in you Great first meet!
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Post by rpmcmurphy on Nov 26, 2009 5:12:41 GMT -5
ThursdayRing Pushups10, 10, 8 Pullups (Palms out)7, 5, 7 1 Arm KB Press20kg(45lb) KB - 10, 8, 7 each arm Deadlift5 x 100kg(220lbs) 2x3 @ 150kg(330lbs) - Ring pushups felt better today, I was conciously trying to control my scapula as I was doing the movement making sure I didn't shrug up or let it wing out. It feels as if my abs die before my arms when doing these. - Pullups were good, I'm not trying to push it too hard this week so I was happy with the reps I got. - KB Press was hard, I think I might be bending a bit at the lumbar spine with these so I will have to be careful but MAN can you feel your abs working like mofos to stabilise. - Deadlifts were done because... Deadlifts should be done . 150kg's felt pretty good, form felt tight. In honesty, they were almost like 3 singles as I took about 5 seconds between each rep to reset myself, focus on what I was going to do and tighten my body down.
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Post by Boris on Nov 26, 2009 19:24:26 GMT -5
Solid workout there Murph.
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Post by rpmcmurphy on Nov 30, 2009 5:37:37 GMT -5
Cutting Week 1 Monday
Training
Squats 1x5 @ 110kg(240lbs)
Bench Press 1x5 @ 80kg(175lbs) 1x10 @ 60kg(135lbs)
1 Arm KB Row 2x10 @ 24kg(53lbs)
1 Arm KB Press 4LH/6RH @ 24kg(53lbs)
Chinups (Palms In) 9, 7
- Trying to reduce volume and keep intensity high. Not sure I did that correctly today, I'll probably only do 3-4 exercises next time at do 2 sets of each.
- Squats were alright, really trying to sit back more and engage posterior chain/use hip drive. Had to do them barefoot as I forgot my shoes at home, D'oh!
- First set of Bench felt tough today, my right shoulder was sore though I did go to efforts to warm up well. Still got the weight up and could maybe have done one more rep. Don't know why I did the set of 10 afterwards... Make myself feel good? Haha.
- Should have probably used a heavier weight for 1-Arm Row and tried to keep the reps lower. I could probably have done more then 10 reps.
- Press was rough, my left arm seems to be much weaker than my right. From now on I will do left arm first and match the reps with the right arm until it evens up.
- Chinups were done because I was standing near a chinup bar haha.
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Post by rpmcmurphy on Dec 2, 2009 5:18:14 GMT -5
Wednesday
Chinups (Palms In) 10, 8, 5
Press 3x5 @ 52.5kg(115lbs)
2H KB Swing 3x15 @ 32kg(70lbs)
Inverted Row on Rings 2x10
OH Squat 5, 5, 10 @ 40kg(90lbs)
- Again, took it easy today. I think I'll start full, proper programming next week doing the Texas Method Routine I outlined a few pages back.
- Chinups were same old, first set felt pretty cruisy, should have gone for more reps.
- Swings are good, I think I should do heavy, higher rep swings more often. I really feel them working my hamstrings/posterior chain (as silly as that sounds saying that).
- Ring Rows were done for additional rowing work that doesn't really stress the low back as much. My lower back has been getting hammered at work lately (on my feet for about 8 hours a day) so I'm trying to be cautious about stressing it to hard. I think I will keep these in for a while and maybe use them to replace the Bent Rows in my original program. What do you think?
- I don't know why I ever stop overhead squatting. They're such a great exercise that I feel requires you to really focus on your kinesthetic awareness. First two sets were quite awkward, last set I felt back in to the "groove". I will endeavour to do these as part of a warmup or cool down, they make my shoulders feel good and I doubt a set of 10 with 40kg is going to particularly affect my recovery if they're done at the end of a workout. I think Dan John mentions something about these in his book, about them being an incredibly valuable exercise. The man's on to something.
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Post by peterako on Dec 2, 2009 8:27:08 GMT -5
Wednesday- I don't know why I ever stop overhead squatting. They're such a great exercise that I feel requires you to really focus on your kinesthetic awareness. First two sets were quite awkward, last set I felt back in to the "groove". I will endeavour to do these as part of a warmup or cool down, they make my shoulders feel good and I doubt a set of 10 with 40kg is going to particularly affect my recovery if they're done at the end of a workout. I think Dan John mentions something about these in his book, about them being an incredibly valuable exercise. The man's on to something. I only 'discoverd' these gems this year....and LOVE them. 100% agree with your comments above!
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Post by rpmcmurphy on Dec 8, 2009 23:09:01 GMT -5
G'day Guys and Gals, Haven't been posting much lately as I unfortunately haven't been able to train a lot. I began working 40 hours a week doing manual labour, and I was getting a lot of lower back soreness. Working these hours will continue for another month or two before I go back to University as well. I'm a bit hesitant about doing too much heavy Squatting or Deadlifting during this time as I already have an excessive lordosis in my lowerback and putting heavy loads on my spine while my lower back is fatigued... well you follow right? Nonetheless, I won't be able to do ANY training at all really for about a week or two due to another unrelated and far more idiotic incident. As some of you may or may not remember I bought myself a longboard (skateboard kind) a few months ago and have been riding around on that and generally being quite merry. I haven't bought myself any protective gear (e.g. pads/helmet) because I'm a 20 year old male and thus 10 foot tall and made of steel. WRONG! In brief, I caught a 1h20m train trip to a work site, intending to ride my skateboard the extra 1.5km or so from the station to work. I was cruising along feeling pretty good when suddenly I the path became considerably steeper. You can see where this is going right? Speed rapidly increased, control rapidly decreased and after about 20m of travel where I was essentially hanging on for dear life I hit a piece of cracked pavement and got sent airborne. Landed on my back/side and thankfully skidded about 2m on my backpack, which probably saved me from a lot of additional gravel rash. Got up, walked the additional 500m to the site (I even rode my skateboard again down a very gentle hill, adrenalin is a very powerful painkiller). Got to work, was presented with a paltry first aid kit and then driven back to the train station where I caught the train home and went to the doctors. They fixed me up and put some antiseptic on the wounds. Ouch! The cut on my arm was more of a "hole" and I could see down to the fascia. That was pretty cool. After the Doctor put a local anaesthetic on the area I could "feel" him pulling the skin back slightly and picking out bits of gravel and such. He even showed me an exceptionally big bit haha. I'm an idiot, idiot, idiot. Ah well, you live and you learn. Anyway, for my efforts/idiocy I was rewarded with a laceration to my right elbow which required 5 stitches, a pretty minor cut and some grazing on my knee and a decent sized bit of gravel rash on my hip/lower-back. Here are some pictures of my elbow and back. They're a little gory so anyone not wishing to view those kind of things, consider yourself forewarned. img268.imageshack.us/i/img0293ra.jpg/img710.imageshack.us/i/img0295.jpg/img32.imageshack.us/i/img0296i.jpg/img25.imageshack.us/i/img0302zg.jpg/
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Post by peterako on Dec 9, 2009 8:51:49 GMT -5
.... more idiotic incident. As some of you may or may not remember I bought myself a longboard (skateboard kind) a few months ago and have been riding around on that and generally being quite merry. I haven't bought myself any protective gear (e.g. pads/helmet) because I'm a 20 year old male and thus 10 foot tall and made of steel. Some 'good news' that you may not want to tell the other half.... I'm 43 and STILL think I'm 10 feet tall and made of steel in 23 more years I'll (and you'll) probably still think that NASTY looking injuries Tom! I've been fortunate never to have broken anything major and have never had stitches. I HAVE been black and blue all over..... My most recent incident (about a year ago..) was hitting a an opening car door at 50+ km/h on my bike....somorsaulting over 20m metres....refusing medical help and cycling the last 5km home.....Adrenalin indeed! Possibly the real reason men die younger than women Speedy recovery. Let that joint heal and ease back in. We'll all still be here when you do....assuming I don't get a touch of 'Tom-itis'
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Post by rpmcmurphy on Dec 9, 2009 17:40:43 GMT -5
Haha thanks for the encouraging words Pete, I have promised a few people (my lady especially) that I won't ride until I get pads + helmet. I'm cool with that because to be honest the most annoying part right now is not being able to train haha.
Haha, cycling the last 5km home? I guess they build them strong in Ireland ay Pete?
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Post by peterako on Dec 10, 2009 7:17:51 GMT -5
..... I have promised a few people (my lady especially) that I won't ride until I get pads + helmet. ..... Haha, cycling the last 5km home? I guess they build them strong in Ireland ay Pete? Strong? No....too stupid to know I'm hurt
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