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Old 07-17-2012, 10:18 AM   #1111 (permalink)
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Originally Posted by big_swede View Post
Really good training K! C&pp looks strong there
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Originally Posted by BendtheBar View Post
Like seeing those walkouts. Holding the bar on my back has become a staple of my training. I hope it pays off for you.
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Originally Posted by J_Byrd View Post
looking strong as always. The walkouts will pay off. Body gets use to dealing with the weight.
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Originally Posted by Jen View Post
Strong as hell Kuyt!
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Originally Posted by ravimolasaria View Post
very strong lifting Kuytrider ... you are lifting some very good wt ... keep lifting ...
Thanks guys, just hoping for consistency.
Also looking to up my conditioning too. The Bear complex humbled me today!

Yesterday - Did 30 minutes timed where I performed crunches, side crunches, Planks, bodyweight squats and push ups for around 10-12 minutes and the rest was spent climbing the complex's stairs - 42 flights in all.

Tuesday 17 July
Squats
60x5
75x5
87.5x5
102.5x5
117.5 (259) x 5 PR
Those walkouts must be paying dividends already! This felt so light on my back! The actual reps were hard but the relative lightness of the bar on my back gave me the extra confidence I needed. I am good morning the bejaysus out of the hardest reps but I am getting depth and keeping the bar over the middle of my feet so not so bad. Most importantly, I am gaining confidence in the squat.

Bench
50x5
62.5x5
75x5
87.5x5
100 (220) x 4 - This is actually a PR but I wanted 5. 4th rep was life and death and experience told me that number 5 was not on today.

Pendlay Rows
45x5
55x5
65x5
75x5
85 (187) x 5 PR - Not perfect formwise as there is a little body English but I'm not butchering the reps by any means. Violent PR

Paused Close Grip Bench
65x8 - 3 sets
This is VERY tough which means it is bound to help me in some way

Seated DB curls
15x8
17.5x8
17.5x8

Squat Walkouts
160kg: 3 x 15 seconds hold - Doing these as much as I can.

Bear Complex- More like mini bear
30kg - Managed 3 sets of 5 reps of the clean, front squat, press, back squat, BTNP complex. Humbled by 30kg
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Old 07-17-2012, 12:39 PM   #1112 (permalink)
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Really good to see you busting out more PR's and gaining confidence with squats, I need to start holding weights on my back longer.

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Bear Complex- More like mini bear
30kg - Managed 3 sets of 5 reps of the clean, front squat, press, back squat, BTNP complex. Humbled by 30kg
1 rep through that would have me gasping, 5 reps would kill me ha. That sounds brutal.
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Old 07-17-2012, 08:21 PM   #1113 (permalink)
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Big Squat and Bench PRs! Very nice.

And the bear is no joke! I think 30 Kg 3x5 is pretty damn good!

You'll be repping 140 squats in no time, and that fifth rep with 100 is right there, next stop is 105 x 5.
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Old 07-17-2012, 08:22 PM   #1114 (permalink)
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Great work and improvement!
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Old 07-18-2012, 10:52 AM   #1115 (permalink)
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117.5 (259) x 5 PR
Those walkouts must be paying dividends already! This felt so light on my back!
Appears it woke that CNS right up. Congrats on the PR.
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Old 07-19-2012, 02:26 AM   #1116 (permalink)
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PRs , Walkouts and a bejaysus !!!

what more could a session need


great to see that those walkouts are helping...keep them up for sure
also the Bear Complex is a tough cookie.... i tried them once , and then never returned !!
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Old 07-19-2012, 07:14 AM   #1117 (permalink)
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congrats on PR Kuytrider ... superb session ...
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Old 07-19-2012, 10:21 AM   #1118 (permalink)
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Really good to see you busting out more PR's and gaining confidence with squats, I need to start holding weights on my back longer.



1 rep through that would have me gasping, 5 reps would kill me ha. That sounds brutal.
Quote:
Originally Posted by MikeM View Post
Big Squat and Bench PRs! Very nice.

And the bear is no joke! I think 30 Kg 3x5 is pretty damn good!

You'll be repping 140 squats in no time, and that fifth rep with 100 is right there, next stop is 105 x 5.
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Originally Posted by miked96 View Post
Great work and improvement!
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Originally Posted by BendtheBar View Post
Appears it woke that CNS right up. Congrats on the PR.
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Originally Posted by markievicz View Post
PRs , Walkouts and a bejaysus !!!

what more could a session need


great to see that those walkouts are helping...keep them up for sure
also the Bear Complex is a tough cookie.... i tried them once , and then never returned !!
Quote:
Originally Posted by ravimolasaria View Post
congrats on PR Kuytrider ... superb session ...
Thanks guys, the bear completely shows up your conditioning.
@Mark - All we need now is a 'begorra'

Thursday 19 July
Chins
6,5,4,3,4 - Done at various stages during session

Deadlift
80x5
105x5
130x5
155 (341) x 5 PR
Warm up sets were all awful but got it done on the main set. Barely made it but let's see what 160 does to me.

Strict OHP
40x5
45x5
52.5x5
60 (132) x 4 Weak OHP exposed

Power Cleans
60x3
65x2
72.5x1
77.5x1
82.5 (182) x 1 - Not that smooth
75x3

Power Shrugs
120x3
145x3
150x3
155x3
160x3
165 (363) x 3 - Possibly a PR
Lads looking over in bemusement whenever I do these. Shrugs in that gym seems to consist of half shoulder movements with 60kg. My way may not be the 'best' way either but tell you what, my traps bloody hurt the following day.

Leg Press
150x5
170x5
190x5
210x5
230x5
250 (550) x 10 - Might be a PR actually

11 sprints x 1.5 flights of stairs
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Old 07-19-2012, 10:25 AM   #1119 (permalink)
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Great Dead PR.

Superset your OHP with Chins before Deads mate.
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Old 07-19-2012, 01:32 PM   #1120 (permalink)
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Nice work on the deads. Just out of curiosity, you still pulling sumo?
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