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Post by rpmcmurphy on Sept 25, 2009 20:55:15 GMT -5
Week 3 FridaySquats1x5 @ 110kg(242lbs) Bench Press1x5 @ 75kg(165lbs) 1x5 @ 77.5kg(170lbs) 1x5 @ 80kg(175lbs) Deadlift1x5 @ 135kg(295lbs) 1x2 @ 135kg(295lbs) Press3x5 @ 50kg(110lbs) -Squats were good, I'll throw up a video of myself soon for a form/depth check and all that jazz. This was a new 5RM and it felt like it First three reps were good, last 2 where haaaaaard. -I've managed to rig up an awesome ghetto bench press in the gym! It's not perfect but it'll do for now. I was trying to work out a new 5RM, 80kg seems to be about it, I may have been able to get 82.5kg but with no spotters I didn't feel like getting pinned. -Deadlifts felt a bit iffy. My back was solid throughout which I was happy about but I felt like too much weight was on my toes. I did my work set of 5 and then took my shoes off (I've been pulling in weightlifting shoes) and pulled 2 barefoot. These felt better so I may start pulling in flat shoes again to try and get more drive from my posterior chain. -Press was pretty hard, I imagine I was a bit fatigued from Bench Press though. All good, got the reps and am getting stronger all the time!
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Post by Boris on Sept 26, 2009 23:12:29 GMT -5
That's a pretty solid session Murph.
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Post by rpmcmurphy on Sept 27, 2009 7:16:23 GMT -5
Cheers mate, I'm really enjoying the program at the moment and with a few minor tweaks here and there I feel it's something I should be able to stick with for quite a while.
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Post by rpmcmurphy on Sept 28, 2009 4:56:51 GMT -5
Week 4 Monday
Squats 5x5 @ 102.5kg(225lbs)
Press 1x2 @ 57.5kg(125lbs) supersetted with 1x10 @ 40kg(95lbs)
Snatch Grip RDL's 3x8 @ 62.5kg(137.5lbs)
Weighted Ring Dips 3x5 @ BW+8kg
One Arm KB Row 2x10 (each arm) @ 24kg(53lbs)
Planks 3x30 seconds (12kg KB on back for all 3 sets)
-Squats felt good, challenging but I felt I maintained good form throughout. I'm still slightly iffy about depth so I will have to throw up a video.
-Press was simply a test, I may attempt to do 3 reps at 57.5kg next week and superset with 40kg or drop back to 55kg and go for as many reps as possible.
-RDL's felt good, felt plenty of stretch and the hamstrings.
-Dips were ok, still some slight discomfort in my right arm, in the top portion of the movement (concentric phase).
-KB Rows thrown in as I want to try strengthen my back and get a bit more Rowing in the program.
-Planks were good, 12kg is challenging.
-I'm worried this may be a bit too much volume and I'm trying to do too many things at once... I will keep this up for 2 weeks and see how I go and if necessary start removing some exercises.
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Post by rpmcmurphy on Sept 29, 2009 6:56:34 GMT -5
My recent 5RM squat at 110kg (242lbs) Would love any advice on form. Apologies for the thigh, I had on long-ish shorts that were pulling on my knees when I squatted and were driving me crazy. www.youtube.com/watch?v=7tHtpoGAqSk
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Post by Boris on Sept 29, 2009 7:07:13 GMT -5
Strong work! I know you can feel the bar start to creep forward on you out of the hole on your later reps. You can see the bar shift on video and under the bar, you'll feel the weight come up on the toes - great work and the bar doesn't get away from you at all, just something to notice.
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Post by rpmcmurphy on Sept 29, 2009 7:49:13 GMT -5
Means a lot to hear it from the Sensei . Thanks mate, I'll try keep it on the heels and mid foot.
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Post by Johnny Mnemonic on Sept 29, 2009 14:47:24 GMT -5
Is that a med. ball you use for a depth gauge? Great idea.
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Post by rpmcmurphy on Sept 30, 2009 5:31:54 GMT -5
Week 4 Wednesday
Front Squats 3,2,3 @ 80kg(175lbs)
Chinups 1xBW+20kg(45lbs) 1xBW+24kg(53lbs) 5xBW+12kg(25lbs) 3xBW+12kg(25lbs)
Pushups 3x15
-A short session tonight, I'm going to a gymnastics class tomorrow night and got told by my mate that I'd be plenty challenged by that so I didn't feel the need to push it too much.
-Front squats were alright, still some pain in my wrist and difficulty in staying upright and getting full depth. I'll throw up a video soon for comments on it. Dropped the bar on the 2nd set because I wasn't focusing.
-Just messed around with chinups today, other people in the gym were going for max weighted chinups and I thought I'd give it a shot. I failed on 27kg and 28kg as well, sort of dissappointed that it hasn't gone up but I haven't been doing a lot of chinup work I guess... I may start doing 3x5-3x8 weighted chinups starting with around 5kg.
-Decided to try 3x15 pushups, then maybe 3x16 next week up to 3x20.
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Post by Boris on Oct 1, 2009 21:24:57 GMT -5
Pull-ups are one of those things that you can really up the volume on after you've hit a certain point of acclimatization. Including other rows is always a good idea IMO.
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Post by rpmcmurphy on Oct 2, 2009 0:17:04 GMT -5
I'll give that a try Boris, ATM I am just shooting for as many reps as possibly for 3 sets every 3 minutes (hence 10, 8, 6). Do you think I should maybe do more sets?
I normally do Inverted Rows as well after chinups (though I may start doing them on a Friday) and on Monday I do 1-arm KB Rows.
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Post by peterako on Oct 2, 2009 3:28:15 GMT -5
Ultimately, over time, YOU will find the excercises that work best for you.....and meet your needs/progress you to your goals. Listen to your body. For me....I used to relatively easily be able to do 20 rep chins, but then I was a skinny little sprinter and in my teeens/twenties (As Boris says....once you adapt to them they become 'easier') But the most effective exercise I found for my (mid/upper) back has been Bentover Barbell Rows. By most effective I mean built the most power and a lot of muscular and fuctional mass. BEWARE: They must be done in a controlled manner especially when the weight goes up or you're asking for trouble with your lower back. So effective were Rows for me that for years they were the only specific back exercise I did. Chins rely a lot on power to weight and technique and are a really good gauge of your 'true' strength. How effective they will be for you depends on you, your physiology and what you're trying to achieve. Both will build muscle/strength. The choice is yours Just progressively make them harder (more reps/more reps in less time/more weight etc.). I've added Chins back into my routine primarily to 'stretch' my back after squatting and and bench as well as to build strength Peter
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Post by rpmcmurphy on Oct 3, 2009 4:54:11 GMT -5
Week 4 Thursday
This wasn't a regular session, I was fooling around at a gymnastics gym. Fooling around probably aren't the right words, perhaps humiliated?
Floor Exercises Forward Rolls Handstand to Forward Roll down a wedge
Rings Inversions Attempted some tuck holds for lever training
Parallel Bars Swinging Walking on hands along the bar
Tramp in to Foam Pit NOW THIS IS FUN Front Flip Attempted Back Flip Belly Flop
- Core and arms really challenged by the stuff on the parallel bars. - I may keep this once a week/fortnight as I do enjoy fooling around like this and I think it's a good way to keep the body limber beyond barbell training. - I have a pain in my left wrist that I need to sort out and get rid of. Whenever it's bent backwards to even 90 degrees and weight is applied, there's a dull ache which rapidly intensifies with added force. Think the hand position of a pushup, this causes me a lot of pain and is quite annoying.
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Post by rpmcmurphy on Oct 3, 2009 5:09:52 GMT -5
Week 4 Saturday
Trained at my mate Damo's Gym in Milperra. Big thanks to the boys there, all good guys and bloody funny.
Squats Cambered bar with Strong Bands (from westside), down to a Milk Crate! 5 x Bar 5 x 60kg(135lbs) 5 x 100kg(220lbs) 2 x 120kg(265lbs)
Plain Ole Straight Bar Squats. No Bands, No Box. 5 x Bar 4 x 60kg(135lbs) 3 x 100kg(220lbs) 1 x 120kg(265lbs) 1 x 130kg(285lbs) PR! 1 x 135kg(295lbs) Better PR!
Deadlift 5 x 60kg(135lbs) 5 x 100kg(220lbs) 3 x 140kg(315lbs) 5 x 100kg(220lbs) 3 x 140kg(315lbs)
Bench 3 x 5 @ 80kg(175lbs)
1 Arm DB Rows 2 x 10 @ 27.5kg(60lbs) 1 x 15 @ 20kg(45lbs)
Wide Grip Pullups 5, 5, 4
- Cambered bar squats with all the additional jazz was done just as a warmup and to fool around with equipment I don't normally have access too. Bands are fun, crazy tension at the top and with the walkout haha.
- Happy with my squat PR, had people watching on depth who said it was good.
- I suck at deadlifting. It's driving me crazy. I don't feel like I can stay tight and I think it is more an issue with my setup then strength. But what do I know?
- Bench was good, I may start benching twice a week and just do ring dips on wednesday as light, high rep work.
- First time doing wide grip pullups, interesting how much harder they are.
- Post training meal at Hungry Jacks haha. I don't normally eat fast food but I was happy with my PR and figured I'd treat myself.
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Post by peterako on Oct 3, 2009 5:44:40 GMT -5
Well done on the Squat PR!!
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