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  #381  
Old 03-22-2011, 09:12 PM
WorkoutMchne WorkoutMchne is offline
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Good to hear that the new changes on the deadlift are feeling good.
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  #382  
Old 03-24-2011, 04:26 PM
Gregsimo Gregsimo is offline
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Originally Posted by WorkoutMchne View Post
Good to hear that the new changes on the deadlift are feeling good.
Cheers. Thanks for your help.

---------------------------

Day 76
Heavy Bench. 3/24/2011

Bench Press
165x4 http://www.youtube.com/watch?v=ASXy1xLYqI4
159.5x5
159.5x4

Incline Bench
99x9
99x7
93.5x7
88x7

Dips
BW+11x7
BW+5.5x6
BWx5

Bench felt very strong today, moved up in weight and it felt good. Emphasis today was on maintaining a strong arch. Leg drive is my next focus but i only like to work on one thing at a time.
Incline is still very weak. Squats tomorrow then day off on sat.
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Last edited by Gregsimo; 03-24-2011 at 04:59 PM.
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  #383  
Old 03-26-2011, 12:51 PM
Gregsimo Gregsimo is offline
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Day 77
Heavy Squats. 3/25/2011

Squats
220x5 (Raw PR)
220x4
220x4

Front Squats
110x10
110x8
110x8

Dynamic effort Deadlifts
132x1x2 (~45%)
154x1x6 (~55%)

Squats were ok today, felt very heavy and i've identified where my form breaks down. My upper back begins to round and as a result my chest drops and well thats it form is gone, i got stuck in the hole but im pretty sure my legs had another rep in them, it didnt happen until i failed the attempted 5th rep on my second set. To improve this i'm going to put more emphasis on upper back static hold strength so possibly doing seated good mornings and static holds on rowing movements as im pretty sure i just lost the ability to hold isometric contraction so training for strength that way seems more logical than pure concentric work. also after each set my abs feel like jelly, time to start training them now as if there is one muscle group i always neglect its abs.
Front squats were solid and i love them now, still got flexibility issues with my wrist and fingers but that is improving.
DE deads were very explosive to the point that i amost came off the floor! felt very solid, controlled and fast.
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  #384  
Old 03-27-2011, 08:35 PM
Gregsimo Gregsimo is offline
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Day 79
Heavy Military. 3/27/2011

Seated Military Press
121x4 (PR)
110x6
110x5
110x5

Upright Rows
80x9
80x8
70x9

CGBP
132x9
132x8
121x8

Nice PR on military today, shoulders have always been my weak point so its nice to hit a PR on them. the rest of the workout felt good. Tomorrow: Deadlift

Bodyweight is up to 164lbs. My aim was 165lbs by the end of march (4 days time) but also to be at or hitting new PR's on all the lifts. Squats im there, bench a few weeks away, military is there and deadlift isnt far off. So im very happy with my progress since coming back in mid dec. My goals for the next 12 weeks are to reach 175lbs and hit a 210 bench, 270 squat and 320 deadlift. All will be PR's and i'll reach a 800 combined lifts total.
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  #385  
Old 03-28-2011, 10:45 PM
Gregsimo Gregsimo is offline
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Day 80
Deadlift. 3/28/2011

Deadlift
264x3
264x3

Chins
BWx7
BWx6
BWx5

Hyperextentions
+11lbsx14
+22lbsx10
+22lbsx10

Ab Planks
30 secs
30 secs

Crunches
12
12
12

Lack of sleep and horrible couple of days in work but i still got in and pulled 264x3x2, my best since coming back, i think 275x3 should be do-able next workout. Decided to do just chins for some variation and also added some weight on hypers. I'll bring back pendlay rows and good mornings soon. Ab work was good, i just need to be consistent and get 2 good ab sessions in a week, 3-6 sets at most though.
Anyone have any thoughts on exercise selection for ab strength? i went for planks as they mimic holding your core tight as in the main lifts and crunches to hit the whole ab complex for reps. I am right, wrong or not far off? Its the one muscle group i just simply dont have a clue what to do for.
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  #386  
Old 03-29-2011, 11:47 AM
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Quote:
Originally Posted by Gregsimo View Post
Anyone have any thoughts on exercise selection for ab strength? i went for planks as they mimic holding your core tight as in the main lifts and crunches to hit the whole ab complex for reps. I am right, wrong or not far off? Its the one muscle group i just simply dont have a clue what to do for.
You have the right idea. Planks are great.

As are other anti-extension exercises, such as ab wheel rollouts.

Or you can mimic ab wheel rollouts with a suspension trainer:
http://www.youtube.com/watch?v=8ySY090ly4E

Powerlifters also like to to standing ab work because it works to mimic the standing position of deadlifts and squats:
http://www.youtube.com/watch?v=sOf_Gby_asA
http://www.youtube.com/watch?v=Ht-eIHPH388
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  #387  
Old 03-30-2011, 10:02 PM
Gregsimo Gregsimo is offline
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Day 82
Hypertrophy bench. 3/30/2011

Bench Press
132x11
132x10
132x9
132x8
(All sets done with 2 secs negative)

Incline Bench w/ Incline Db flyes
99x8/20'sx10
88x8/20'sx10
88x6/20'sx8
(All sets done with 2 secs negative)

Dips
BWx8
BWx5
BWx5

Bench felt really strong today, got a very nice groove going and im really happy with my form and its showing through strength/rep increases. I emphasised the negative on all sets during this workout to shock and induce hypertrophy.
Incline was horrible, evil and just plain tiring, felt weak due to giving it my all on flat bench so reps were lower, combine that with the flyes and i soon flagged.
Dips were solid enough on the first set but then fatigue set in and my triceps were on fire.
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  #388  
Old 03-31-2011, 05:14 PM
Gregsimo Gregsimo is offline
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Day 83
Hypertrophy squat. 3/31/2011

Squats
192.5x10 (PR)
192.5x8
192.5x8

Front Squats
110x11
110x10
110x10

Lunges
30x20
50x16
50x14

Standing calf raises
150x14
135x14
135x11
120x12

Absolutely destroyed everything today, squats felt really good and im comfortable doing front squats, lunges were very evil and calves stopped me walking. Took me 20 minutes to leave the gym as the thought of walking down some stairs was nauseating. Only concerns are that my right glute is now very sore, sitting on an ice pack as we speak!
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  #389  
Old 03-31-2011, 06:53 PM
WorkoutMchne WorkoutMchne is offline
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Originally Posted by Gregsimo View Post
Absolutely destroyed everything today, squats felt really good and im comfortable doing front squats, lunges were very evil and calves stopped me walking. Took me 20 minutes to leave the gym as the thought of walking down some stairs was nauseating. Only concerns are that my right glute is now very sore, sitting on an ice pack as we speak!
Awesome, nice work dude.
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  #390  
Old 03-31-2011, 08:07 PM
Gregsimo Gregsimo is offline
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So its 31st March which the date i set my goals for.
Targets:
Bodyweight - 165lbs, actual - 164lbs (gained 11lbs in 3 months)
Squat: Any Raw PR - Done for both hypertrophy and strength rep ranges
Bench: 1RM 200+ - not tested, currently estimated @180-190
Deadlift: 1RM 300+ - Hit 286 with an RPE of about 8.5. estimate @ 290-300

In all im very happy, body composition wise im in much better shape than this time last year, im also 10lbs lighter and coincidently 10lbs off most of my all time PR's.
Over the next 4 weeks my aim is to hit a 5RM PR for squats and to equal my 5RM PR on bench. I have no intentions of attempting a 1RM currently (i may do in future) although i will occationally do the odd singles on deadlift upto 95% or a RPE of 9-9.5.
My long term goals are to reach 175lbs by june 30th with a bf% less than 15%.
Hit a 5RM squat of 250
A 5RM bench of 180
A 5RM deadlift of 290.
After the next 3 months of training i may consider testing my 1RM's but for now my goal is progression for both hypertrophy and strength and as such i'll only change my workouts / split if i am stalling or identify a weakness which is compromising technique.
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