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  #361  
Old 02-26-2011, 07:56 PM
Gregsimo Gregsimo is offline
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Day 51
Deadlift. 2/26/2011

Deadlift
231x3
231x3
231x3

Pullups
Wide: BWx7
Wide: BWx5
Shoulder Width: BWx5
Chin ups: BWx4

Pendlay Rows
132x6
121x8
121x6
110x6

BB Curls
70x11
70x8
60x8

Hyperextentions
12
12
12

Deadlifts felt very poor today, im just not comfortable over the bar, i cant seem to get comfy, my leg drive is none existant and im still feeling my lower back everytime i try to deadlift. 231 for 3x3 was to work on form, some good bits today but plenty to work on going forward. (i'll step back another 10% and start from there)
The rest of the workout was good, i feel much stronger on pullups.
One massive result recently is my diet, ive gone very strict (with the odd treat) and im starting to see the composition change already. My aim is to bulk but keep the bf% as low as realitically possible, so far so good.
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  #362  
Old 02-26-2011, 08:27 PM
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Quote:
Originally Posted by Gregsimo View Post
One massive result recently is my diet, ive gone very strict (with the odd treat) and im starting to see the composition change already. My aim is to bulk but keep the bf% as low as realitically possible, so far so good.
Good choice, I think you will like the results.
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  #363  
Old 02-28-2011, 08:50 PM
Gregsimo Gregsimo is offline
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Day 53
Hypertrophy Bench. 2/28/2011

Bench Press
132x9
132x8
121x8
121x6

Incline Bench
88x10
88x8
88x6 + 2 assisted reps

Incline Db Flyes
22sx11
22sx10
22sx9

Dips
BWx6
BWx4
BWx4

Everything has moved on nicely from my last bench workout (exception being dips), especially flat bench 121x10 to 132x9. Finally beginning to feel like im making progress, i look bigger, im lifting more, my waist is smaller and my bodyweight is beginning to creep up.
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  #364  
Old 03-02-2011, 01:21 AM
Gregsimo Gregsimo is offline
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Day 54
Hypertrophy Squats. 3/1/2011

Squats
176x9
176x8
176x7
176x7

RDL
132x10
132x10
132x10

Leg Extentions
100x9 drop to 80x4
100x8 drop to 80x3
90x8 drop to 70x3

Standing Calf Raise
150x18
150x15 drop to 120x5
150x11 drop to 120x3

Excellent workout today. 9.5/10.
Squats felt much more controlled and natural. Assistance work was tiring but felt good, got a great pump from the drop sets and hopefully it will result in good size gains. No occlusion as i forgot my wraps. Will definately be occluding on legs in the near future.
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  #365  
Old 03-03-2011, 06:24 PM
Gregsimo Gregsimo is offline
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Day 56
Hypertrophy Military. 3/3/11

Seated Military Press
99x8
88x7
77x9
77x8

Upright Rows
70x12
70x10
70x10

Db Side Raises
15'sx15
15'sx13
15'sx12

CGBP
110x11
110x9
110x7

Tricep Pressdowns
100x12
90x13
90x10

Nice solid workout today, went for a blitz on the medial delts and some extra tricep work. Military is getting stronger week by week now, im almost at my PR weight and reps. Hoping i can get all the other lifts there by the end of march / early april.
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  #366  
Old 03-05-2011, 12:15 AM
Gregsimo Gregsimo is offline
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Day 57
Deadlift. 3/4/2011

Deadlift
220x5
220x5

Pullups
Wide: BWx7
Wide: BWx5
Shoulder: BWx5
Chin Up: BWx5

Pulldowns
110x8
110x7
99x9+drop to 77x4
99x7+drop to 77x4

BB Curls
70x9
60x9
60x8
Deadlifts felt much better today, i re-read/watched starting strengths deadlift section and the youtube vids, also vids of my previous form and made sure i set up well for the first rep, it felt a bit wierd but definately much better, my leg drive was there and my posture was better, a definate massive improvement. Videos will be uploaded as soon as possible. I'll start doing speed work and increasing the weight again.
Asisstance work was irrelevent today, although blitzing my lats did feel good.
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  #367  
Old 03-05-2011, 11:43 PM
Gregsimo Gregsimo is offline
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Here is yesterdays Deadlift video. My main focus was keeping my weight on my heels and driving my hips through to finish more explosively.
Any critiques/suggestions please bring them on. Even if its something unimportant and silly. Perfection is the goal.

http://www.youtube.com/watch?v=R6AQV-RUPTc
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  #368  
Old 03-07-2011, 12:57 PM
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Form looks great, however, you can still pop your hips a bit quicker at the top. Obviously, as the weight gets heavier, the pop will be less evident.
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  #369  
Old 03-07-2011, 05:32 PM
Gregsimo Gregsimo is offline
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Day 60
Dynamic Effort Day. 3/7/2011
WgtxRepsxSets

DE Box Squats
110x3x2 (~45% 1RM)
121x3x4 (~50% 1RM)
132x3x2 (~55% 1RM)

DE Bench Press
88x3x2 (~50% 1RM)
99x3x4 (~55% 1RM)
110x3x2 (~60% 1RM)

Db Rear Delt flyes
20'sx12
20'sx10
15'sx13

Hyperextentions
BWx13
BWx13
BWx13

Didnt quite get upto 70% of 1RM on speed work, i'll make that adjustment gradually so hitting ~60% was todays aim. Both lifts felt very explosive and i peaked on set 6 of squats and set 7 of bench so my squats needs a bit more work. I was using a very low box today (12") and i'll continue to do so.
I decided to be more specific with my assistance work today so went for rear delts to help with bench and hypers to help both squats and deadlifts. I feel these are my current weak points so i'll be hitting them with more volume over the next 4 weeks.
Night shift in work tonight then back in the gym on weds.
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  #370  
Old 03-09-2011, 10:50 PM
Gregsimo Gregsimo is offline
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Day 62
Heavy Bench. 3/9/2011

Bench Press
159.5x4
154x5
154x4
154x4

Dips
BW+11x8
BW+5.5x8
BW+5.5x6

Bench felt good today, concentrated on squeezing the glutes and maintaining my arch and leg drive, feel like ive got my form down now so im confident of higher reps/weight every workout for the next month or so.
Dips were much better than normal due to the omission of incline work. I'll do this every now and again, firstly to decrease volume on strength days which will hopefully promote faster recovery and also alow me to go heavier on dips and improve my tricep strength and lockout ability on flat bench.
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