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Old 09-01-2011, 05:41 PM   #21
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That's 15 more minutes than I ran today.
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Old 09-02-2011, 05:37 AM   #22
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Week 1 Day 2:
The site where I do my work went down so I went to the gym early. Not a good idea! Luckily, today was light squats because the rack was taken up the whole hour I was there. Half the time was with squats, the other 30 minutes by big BB'ers doing barbell curls. Ended up doing the squats at the end on a Smith Machine which will NEVER happen again. I hated it! Anyway, moaning aside

In KG's
Deadlift: 70, 85, 100 x 5: Pretty easy and I expected it to be. I tend to lift close to the bar, feels better than leaning back but I think it's the wrong technique after all even though it feels good.
Military Press: 30, 40 x 5, 47.5 x 5 x 3: Would have preferred not to clean it off the ground but I managed strict form easy enough.
Cleans: 52.5 x 5 x 3: No problems
Squat: Smith Machine: 70Kg on the machine x 5 x 3. Didn't like it at all, couldn't set myself properly.
Weighted Push ups: 2 x 12 with 10kg on my back: Tiring!
Pull Ups: Shoulder width: 2 x 4*: Tragically, this is a 2 set PR!
Abs: Kneeling pulldowns: Pin 16 on machine: 3 x 20
Decline sit ups: 15, 10, 15
Side Bends: 2 x 15 with 20kg dumbbells
Woodchop: 2 x 10 with 10kg dumbbell.

Felt good after the 3 mains but exhausted after the ab work. Conditioning, where art thou?
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Old 09-02-2011, 02:15 PM   #23
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Felt good after the 3 mains but exhausted after the ab work. Conditioning, where art thou?
I wish mine came from lifting alone. Sorry to hear about the squat situation. I've never tried a Smith squat.
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Old 09-03-2011, 04:01 AM   #24
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I wish mine came from lifting alone. Sorry to hear about the squat situation. I've never tried a Smith squat.
Don't! Felt very weird and just unnatural. As I said, it was light day so no harm done just hope it doesn't happen on the other 2 days. Curls in the squat rack
Happy with the Military, DL and Clean though so onwards and upwards.
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Old 09-03-2011, 04:14 AM   #25
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Looking good. I used to exclusvely smaith squat as the first gym I had didnt have a squat rack They can be done, but it is a different beast from a 'proper' squat.

Carl.
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Old 09-03-2011, 05:47 AM   #26
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Good lifting man! Subbed!
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Old 09-04-2011, 05:34 AM   #27
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Week 1 Day 3
Weights in KG

Squats: 60,70,80,90, 102.5 x 5,: Went through these WAY too fast. 102.5 still felt fine but not as easy as it would have had I used proper rest times.

Bench: 40,50,60,70,77.5 x 5: The final set flat out sucked. Trying to use the toes in ground, heels off floor Westside style but it doesn't seem to suit me. I will go back to planting my feet on Tuesday.

Rows: 30,40,47.5,52.5,57.5 x 5: Tried overhand grip for a change, didn't feel comfortable, back to underhand next week.

Chins: B/W: 6, 5 not as good as on Day 1

Weighted Dips: Used 5kg around my waist: 2 x 8: Felt ok.

Abs:
Decline sit up: 15,15, 20(rest pause)
Knee raises, 20,15,15
Side Bends: 25 kg plates: 2 x 15
Barbell twist: Olympic bar + 10 Kg: 2 x 10

Felt pretty crappy today but consoling myself with this awesome protein shake: 3 x scoops ON Strawberry Whey, peanut butter, banana, low fat milk, strawberry yoghurt =
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Old 09-04-2011, 09:22 AM   #28
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Originally Posted by Kuytrider View Post

Felt pretty crappy today but consoling myself with this awesome protein shake: 3 x scoops ON Strawberry Whey, peanut butter, banana, low fat milk, strawberry yoghurt =
Get it next time Kuyt. Usually one out of every 4 workouts or weeks is sub-par for me.

Quote:
The final set flat out sucked. Trying to use the toes in ground, heels off floor Westside style but it doesn't seem to suit me.
I'm the opposite way. If I have to bench flat footed I feel confused. I didn't know Westside advocated that way though.
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Old 09-04-2011, 09:27 AM   #29
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I'm the opposite way. If I have to bench flat footed I feel confused. I didn't know Westside advocated that way though.
It's more about what is legal in the federation you lift in.

A lot of the WSB guys lift in american feds which allow you to Bench heels off the ground. But that is considered illegal in most feds.
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Old 09-04-2011, 09:27 AM   #30
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[QUOTE=BendtheBar;167754
I'm the opposite way. If I have to bench flat footed I feel confused. I didn't know Westside advocated that way though.[/QUOTE]

I wouldn't say advocated but I see Dave Tate employs the feet way behind him and toes dug into the ground position. I feel more comfortable with flat feet dug fully into the ground. My bench has been more or less the same for 12 months now in weight terms. I'm sure my form needs work but I do generally do the right things. Tate suggests that 1000+ reps is needed to perfect form, I think he is right.
Thing is, I do feel my bench reps are 'better' now than last year with the same weight if that makes sense. Considering my DL and squat were almost the same at my bench 12 months ago, I would say those 2 lifts are still my main concern. I may not put 20lbs on my bench in the next 12 months but if I put 70-80lbs on the other 2, I won't whine
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