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Old 05-14-2013, 01:22 AM   #1341
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Still jelly of your form on squats
Nice sensible work as always mate
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Old 05-14-2013, 10:01 AM   #1342
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Nice Skwatzz! Nice bench. Never noticed before, or don't remember an angle like this maybe, but you seem like your hands are in kinda close on the bench. Just curious.
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Old 05-14-2013, 11:54 AM   #1343
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Originally Posted by markievicz View Post
Still jelly of your form on squats
Nice sensible work as always mate
Cheers, it's been a little off lately but getting some speed back.

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Nice Skwatzz! Nice bench. Never noticed before, or don't remember an angle like this maybe, but you seem like your hands are in kinda close on the bench. Just curious.
Thanks. I used to bench pinky on ring, started close grip benching for near enough everything since the start of the year and my bench has been moving since. No more funky shoulder pain either so I've stuck with it. Oddly enough my ROM is pretty much the same because I can get my shoulders in a better position and get on my traps better. It's also about the same asmy overhead grip which seems to make them work for eachother in pretty good.

Nothing much today, 45min dog walk with 20kg vest. Going to smash some shit overhead like a boss tomorrow.
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Old 05-15-2013, 06:23 AM   #1344
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15/05/13 - Press, Squat & Bench

BTN Push Press w/Belt
100kg x 1
110kg x 1 +5kg PB like a boss ha
95kg x 3 x 5
95kg x 5 PB

Shaky today, just locked the 110 out, threw back into the rack as I didn't know whether it was coming down in front, behind or on head. Struggled with the first few triples, hit my groove by the last and smashed a 5 rep PB. Onwards to 120kg x 1 at <100kg bodyweight and then onwards to 140kg.

Front Squat All Clean Grip
100kg x 6 x 4

Fairly easy but strains right wrist a little, only during, nothing afterwards so s'all good.

Bench
80kg x 8 x 3

Never know what to bother with here, some bench variation but I hate reps with a passion.

Not the best angle, can't see above shoulder height.

110kg x 1

95kg x 5
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Old 05-15-2013, 08:01 AM   #1345
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Great push pressing.
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Old 05-17-2013, 01:00 PM   #1346
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Great push pressing.
Cheers Al .

17/05/13 - Squat, Dead & Bench

Oly Squat
115kg x 8 x 3

Conventional w/Belt
180kg x 1
205kg x 1 @7ish
180kg x 3 x 6

2ct. Pause Bench
110kg x 1
117.5kg x 1
95kg x 3 x 6

Was around 101.5kg this morning, lightest since around December. Near enough adjusted to keto, energy levels are high. 2 exams and very little sleep or food in the last 36 hours but no excuses, still smashed.

Working on getting my feet straighter in the squat to avoid losing my foot arch.

Pulls were solid, singles were smooth and fast. All the back offs were solid, form is near enough spot on.

Bench was fine, still re-finding my groove there.

Maybe no gym tomorrow as more exams on the horizon.
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Old 05-17-2013, 07:41 PM   #1347
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Your pressing is getting crazy strong.
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Old 05-20-2013, 08:05 AM   #1348
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Your pressing is getting crazy strong.
Cheers, I have a constant urge to put heavy shit overhead right now. Also want to get up to par to compete in SM events.

20/05/13 - Squat, Bench & Dead

Squat w/Belt
170kg x 1
180kg x 1
160kg x 3 x 5
160kg x 6-8 +10kg PB Think I counted to 8 but knew I got to 6 .

Bench Most paused
110kg x 1
120kg x 1
110kg x 3 x 5
110kg x 4

SLDL
100kg x 2,2 Close blackout/stars and fuzzy feeling on both so called it.

Not bad, the squats weren't the prettiest, I simply wanted to destroy today. Maybe a deload week next week, knock 10-20kg off the triples and build up to 180 x 3 x 6 over the few weeks after. Need to spend more time warming up and get some glute activation in as I only start firing properly around the 3rd set of 3's and that won't do when shit gets heavy.

Bench was fairly solid, still need to figure best set up and touch point/flare.

Only hit around 1500cals yesterday with revision and been up since 6am for an exam on only coffee, a shake and coconut oil, doesn't really surprise me that my body was shutting down, at least I had the sense to call it. Not such a fan of SLDL's anyway, I want some extra hamstring work in but it doesn't seem worth the lower back stress compared to sumo's or even standard conv. Maybe I just suck at SLDL's.

Happy that even whilst losing some chub I'm not losing strength at any great rate.
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Old 05-20-2013, 08:43 AM   #1349
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Happy that even whilst losing some chub I'm not losing strength at any great rate.
nice , a lot of people still trying to figure out how to do this.
hope the exams go well , then onto another big summer of lifting!
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Old 05-22-2013, 09:18 AM   #1350
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nice , a lot of people still trying to figure out how to do this.
hope the exams go well , then onto another big summer of lifting!
Its working so far, feeling strong and certainly losing fat. Early days yet.

Cheers, only the one left.

22/05/13 - Press, Squat & Bench
Warm up - Band shoulder/rear delts; Standing DB press - 18kg x 5, 30kg x 5

BTN Push Press w/Belt
105kg x 1
115kg x F,F
F*ck failing
115kg x 1 +5kg PB
100kg x 3 Messy PB
100kg x 3 Smooth and hope yet
100kg x .5,2,.5 Enough

Front Squat
120kg x 1
110kg x 6 x 4

Floor Press
90kg x 6 x 4

Rear Delt Fly/Hammers
12kg's x 20/15, 16/12, 15/12

Wasn't sure how I was going to play it today but I got in and wanted to PB as I'm going to run some heavy strict pressing after next weeks deloadish week.

The fronts were brutal, mainly due to suffocation. Floor press was some extra tricep work, slowing a lot in the mid range of bench so maybe use that to choose my bench variations for the next few weeks.

Feeling great in a deficit and sans carbs. Weighed in at 101.6kg this morn so likely dip under 101/100kg before I next carb-up.

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