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Old 06-16-2013, 07:40 AM   #121
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Thanks OR.

Sunday

Hampered today by the lack of 2.5kg plates, which had all vanished to the cross-fit branch of the gym across the road So I had to use weights I hadn't intended to. However, it was a pretty good workout overall. Did well on the pull-ups. Trying a modest 130 kg on bench was a bit too much too soon.

The music was annoying me, especially when somebody swapped the CD so that we were back to f**king rap bollocks again. That happened in the middle of a bench press set, and I inadvertently shouted out 'gay!' in protest.

Bench Press - some paused

122.5 (270) X 5
122.5 (270) X 6
130 (286) X 3
120 (265) X 4
100 (220) X 10

Neutral grip pull-ups - myo reps

I did the first seven reps with a 10kg plate hanging, then ditched this for the subsequent reps

10 (22) X 7 + 3 + 2 + 2 + 2

Inverted rows (horizontal pull ups) - myo reps

10 kg on my chest for first eight, then rest with just bodyweight.

10 (22) X 8 + 4 + 3 + 3 + 2 + 2

Standing overhead press

80 (176) X 4
80 (176) X 4
80 (176) X 4
80 (176) X 4

Seated DB curls

22 (48) X 8 + 2 + 2 + 2 + 2

Preacher curls

Some

Triceps pushdowns

Some

bodyweight + 10 (22) X 7 + bodyweight
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Lifetime PRs

Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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Old 06-16-2013, 07:44 AM   #122
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I could not workout with rap playing in the background. My head would explode!
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Old 06-17-2013, 01:12 AM   #123
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Did your protest go unheard ?!
Just hope someone didn't think you were just singing along!
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Old 06-18-2013, 01:50 PM   #124
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Quote:
Originally Posted by Off Road View Post
I could not workout with rap playing in the background. My head would explode!
It's horrible, but apart from that, the gym is great

Quote:
Originally Posted by markievicz View Post
Did your protest go unheard ?!
Just hope someone didn't think you were just singing along!
If I was singing along, it would have been...I just realised that I can't finish that sentence because I have no idea what the 'singer' is saying.

Tuesday

Hard going today. It was a bit sultry, and I hadn't eaten much. I was sweating like a pig.

I had a try at a bit more weight on squats - the first time over 140kg for a year I guess. I had forgotten just how hard they are. Knee held up fine, even though I was going rock bottom, but I didn't have much strength.

I was really preety shot after the second set of squats. Struggled through leg press, but 300lb on SLDL felt like a tonne.

Squats

Warm-ups
130 (265) X 3
150 (332) X 5
160 (353) X 5
170 (374) X 3

Leg Press

Warm-ups
290 (640) X 12
290 (640) X 12
290 (640) X 12

Stiff-legged deadlifts

140 (308) X 8
140 (308) X 8
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Lifetime PRs

Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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Old 06-20-2013, 02:15 PM   #125
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Thursday

Another tough day today. Feeling low in energy and my legs are killing me from squats. It didn't help that I had forgotten my water bottle, so I was getting pretty thirsty after a while.

Bench press was OK,some progress there, and my strength on back exercises was up yet again. Two sets of myo-reps per session seems sufficient for my strength to go up over quite a few sessions.

OHP was dismal, though. 85 X 2 suggest my 1RM is currently about 90kg (200) - not good enough and a massive drop from my PB of 107.5 (237).

Bench Press

Warm ups
120 (265) X 7
120 (265) X 6
120 (265) X 5

Incline flyes

30 (66) X 8, 8, 8

Wide-grip pulldowns - myo reps

88 (195) X 10 + 3 + 3 + 3 + 2

Seated cable rows

96 (212) X 12 + 4 + 4 + 3 + 3

Military Press

Warm-ups
85 (188) X 2
85 (188) X 2
85 (188) X 2
85 (188) X 2
85 (188) X 2
65 (143) X 10
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Lifetime PRs

Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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Old 06-20-2013, 03:40 PM   #126
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Strong lifts Tann. Keep smashing forward.
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Old 06-21-2013, 12:04 PM   #127
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Good stuff here Tann,
that is one beastly strong strict press PR,
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Old 06-23-2013, 07:40 AM   #128
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Thanks Elite, Markie

Sunday

I had a great session today strength-wise. I really think this was down to having a coffee before I went in - I've stopped drinking it recently, so I'm guessing my tolerance has dropped.

Having said that, I ran out of steam on squats. I had intended to do several heavy sets, but the second set at 182.5 wasn't happening. Still, that's more than I've had on my back in a while.

Squats were rock bottom and smooth. Deadlifts felt really light and so I went for it on the last set. 442 X 6 is good progress. Pleased with squatting 308 X 10 as well, considering a few weeks back that I wasn't squatting at all.

Deadlifts

Warm ups
160 (353) X 3
180 (398) X 3
200 (442) X 4
200 (442) X 4
200 (442) X 4
200 (442) X 6

Squats

Warm ups
140 (308) X 3
160 (353) X 3
170 (375) X 3
182.5 (403) X 2
140 (308) X 10
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Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
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Old 06-23-2013, 08:38 AM   #129
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You can't complain about that squat session AT ALL. Building up strong.
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Old 06-23-2013, 09:18 AM   #130
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Looking good Tann!
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