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Old 01-20-2013, 12:46 PM   #71
Fazc
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Okay, I didn't make it out to see Tom as it was snowed over and I just didn't fancy taking my chances on a 4 hour round trip. A shame but hopefully we can do it next week.

Sunday 20th January

Squat, beltless

Lot's of bodyweight and bar sets
60kg x 3
100kg x 3
140kg x 1
182.5kg/400lbs x 1 PR!
190kg/420lbs x 1 PR!
200kg/440lbs x 1 PR!
120kg/264lbs x 8

Bench Press

60kg x 3
80kg x 3
100kg x 1
120kg x 1

CGBP, paused speed

90kg x 3, 3, 3, 3, 3

SLDL, (always beltless)

60kg x 1
100kg x 1
140kg x 1
180kg x 1
200kg/440lbs x 1 PR!
This was done double overhand with no chalk and no hook grip.
190kg/420lbs x 5

20kg beltless PR in 2-3 weeks. A strong session to say the least, means good things for my belted PR. Probably 220kg would be there soon enough with a belt.



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Last edited by Fazc; 01-20-2013 at 01:10 PM.
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Old 01-20-2013, 02:04 PM   #72
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Fantastic day, man. Really strong squatting, and nice bench volume! How much do you think you get out of your belt? I'm likely pushing at least 20-30kg.
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Old 01-20-2013, 03:32 PM   #73
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200kg beltless, youre a true warrior. Freaky PB mate!!!
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Old 01-20-2013, 03:49 PM   #74
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Paradox - I had a pretty consistent 20kg differential a few weeks ago so I hope it's about the same now. 220kg seems reasonable. My best ever with just a belt was 227kg but that was pre-injury some 6 years ago, so I'm hoping to finally surpass that this year.

Edit - Then again the 200 today was not really a max effort, I probably had another 5-10kg there. So I'm fairly confident I'm not far off some all-time PRs now. There is some life in the old bones after all.

Swede - Thanks! Plan is a few more weeks of building type work, then push on for a run of bigger numbers hopefully. But first some heavy Benching and Deadlifting over the next week.

Last edited by Fazc; 01-20-2013 at 04:35 PM.
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Old 01-20-2013, 03:58 PM   #75
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Awesome work buddy. Grip is crazy!
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Old 01-20-2013, 03:59 PM   #76
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All those years on the Spectrum joystick are finally paying off Al.
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Old 01-20-2013, 05:01 PM   #77
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Quote:
Originally Posted by Fazc View Post
All those years on the Spectrum joystick are finally paying off Al.
And there's me blaming my sausage fingers for having crap grip. Seriously do you think your rounded upper back helps you hold on? I noticed when Donnie Thomson did his fat bar deadlifts he had the same rounded upper back which he didn't have pulling normally.
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Old 01-20-2013, 05:11 PM   #78
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I doubt it has anything to do with the upper back. I only really do this just to show that wearing straps has nothing to do with it.

Edit - And for the lulz

When the grip starts to go or is under strain, like it would have been with Donnie's grip work, the upper back starts to round mid-lift. But an intentionally rounded upper back, staying in the same position throughout, is a different beast.

It's like the upper back rounding during a pull, if it rounds progressively more during the lift it's dangerous. If it starts rounded and straightens out, it's probably ok.

Last edited by Fazc; 01-20-2013 at 05:16 PM.
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Old 01-20-2013, 09:09 PM   #79
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Quote:
Originally Posted by Fazc View Post
Okay, I didn't make it out to see Tom as it was snowed over and I just didn't fancy taking my chances on a 4 hour round trip. A shame but hopefully we can do it next week.

Sunday 20th January

Squat, beltless

Lot's of bodyweight and bar sets
60kg x 3
100kg x 3
140kg x 1
182.5kg/400lbs x 1 PR!
190kg/420lbs x 1 PR!
200kg/440lbs x 1 PR!
120kg/264lbs x 8

Bench Press

60kg x 3
80kg x 3
100kg x 1
120kg x 1

CGBP, paused speed

90kg x 3, 3, 3, 3, 3

SLDL, (always beltless)

60kg x 1
100kg x 1
140kg x 1
180kg x 1
200kg/440lbs x 1 PR!
This was done double overhand with no chalk and no hook grip.
190kg/420lbs x 5

20kg beltless PR in 2-3 weeks. A strong session to say the least, means good things for my belted PR. Probably 220kg would be there soon enough with a belt.



x
Great workout Fazc!!! Holy hell with the mad PRs! Your a freakin monster bud! Keep smashing everything in sight
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Old 01-20-2013, 09:40 PM   #80
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Great work faz. Huge beltless squat.
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