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  #371  
Old 03-10-2011, 04:59 PM
Gregsimo Gregsimo is offline
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Day 63
Heavy Squats. 3/10/2011

Squats
209x6
209x5
209x5
209x5

Romanian Deadlift
132x10
132x9
132x9

Dynamic Effort Deadlifts (Wgt x Reps x Sets)
132x1x3 (~45% 1RM) 45 seconds rest between singles.
154x1x5 (~55% 1RM)

Squats felt excellent on warmup and i went for a higher weight than last time and absolutely destroyed it! Best squat workout i've had since coming back 3 months ago.
Went for minimal volume again today so only did RDL's for assistance work. Also did a bit of work on setting up the front squat as my shoulders hurt when i get the bar in position and attempt to raise my elbows. Its a flexibility issue that im hoping to improve so i can get some weight on the bar and begin doing front squats. I'm also going to introduce lunges for overall leg development.
DE deads were very explosive, main concerns with deadlift right now is form
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  #372  
Old 03-12-2011, 07:18 PM
Gregsimo Gregsimo is offline
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Day 65
Heavy Military. 3/12/2011

Seated Military Press
110x6
110x5
110x5
110x4

Upright Rows
80x8
70x9
70x8
70x8

CGBP
110x14
121x11
121x8

Solid on Military press today, beat last workouts numbers, i'll up the weight next time round. CGBP i undershot the weight on the first set (aim was 10-12 reps) so i know for next time to get more weight on the bar.
Deadlift tomorrow, concentrating on form.
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  #373  
Old 03-13-2011, 09:57 PM
Gregsimo Gregsimo is offline
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Day 66
Deadlift. 3/13/2011

Deadlift (Form work)
220x5
242x3
242x3 http://www.youtube.com/watch?v=IJjKlxGl-7Y

Pullups/Chins
Wide: BWx5
Wide: BWx4
Shoulder width: BWx4
Chin up: BWx4

Taking on critiques of my previous deadlift video i made a few alterations in form. Firstly i got the bar closer to my midfoot before reaching down and setting my back to make sure my scapulae, the bar and my midfoot are in a straight line. Once i had set my back i would usually just begin the pull by digging in with my heels, this was causing my hips to rise faster than my shoulders. I have altered this by taking the slack out of the bar. It appears to have done the trick, the lift felt easier albeit wierd. I felt the lift more on my traps and hamstrings when before i was feeling my lower back, especially after a couple of sets.
Any further issues or critiques from my new video, let me know.
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  #374  
Old 03-15-2011, 09:24 PM
Gregsimo Gregsimo is offline
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Day 68
Hypertrophy Bench. 3/15/2011

Bench Press
132x10
132x7
121x9 (2 second negative)
121x7 (2 second negative)

Incline Flyes
20'sx12
20'sx12
20'sx12

Dips
BWx8
BWx6
BWx5

Tricep Pressdowns
100x11
100x8
90x9

Good solid benching today especially the last 2 sets which were brutal. I was also focusing on 'feeling' my pecs doing the work to enhance the mind muscle connection, as such i took a slightly wider grip than i would for doing lower reps or speed work.
Flyes were blah, i hate doing them so i did them anyways, dips were slow but solid enough. Big day tomorrow. Squats!
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Last edited by Gregsimo; 03-17-2011 at 07:33 PM.
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  #375  
Old 03-17-2011, 07:31 PM
Gregsimo Gregsimo is offline
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Day 70
Hypertrophy Squat. 3/17/2011

Squats
187x9 (Raw PR) http://www.youtube.com/watch?v=oYEOEYaPxIc
187x8
187x7

Front Squats
44x10
44x10
66x10
88x10
88x10 http://www.youtube.com/watch?v=sWZ7vcsA3DY

Lying Hamstring machine curls
60x6
50x9 emphasised negative
50x7 emphasised negative

Standing Calf raises w/ Seated calf raises
135x16/4Px12
120x14/3Px9
105x13/2Px12

Was supposed to do this workout yesterday but work called me in early. so its 3 in a row now to catch the day back up.

Squats were solid today and 187x9 is a PR without knee wraps. Nice groove going and im confident of adding another 5-10lbs next workout. I've finally improved on front squats, i wasnt holding the bar correctly, now placing it right i found the movement much easier, slight concerns about my back angle (forward lean slightly) but i tried several stance widths and the only way which allowed me to perform the exercise was as in the video above. (long legs vs shorter body may be an issue for me in this lift)
Leg curls and calves were brutal.
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Last edited by Gregsimo; 03-18-2011 at 12:39 AM.
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  #376  
Old 03-18-2011, 11:47 AM
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Squats looked great. Does your gyms have any other racks? Your rack forces you to take so many steps back just to be able to squat. Here is a great video on proper squat set up...but it requires a different rack than the one you are using:
http://www.youtube.com/watch?v=GtPN-ftmxG8

You mentioned concerns about your back angle, but I thought it looked great. We all are our own harshed critic.
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  #377  
Old 03-18-2011, 01:07 PM
Gregsimo Gregsimo is offline
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Quote:
Originally Posted by Commander View Post
Squats looked great. Does your gyms have any other racks? Your rack forces you to take so many steps back just to be able to squat. Here is a great video on proper squat set up...but it requires a different rack than the one you are using:
http://www.youtube.com/watch?v=GtPN-ftmxG8

You mentioned concerns about your back angle, but I thought it looked great. We all are our own harshed critic.
Its the only rack that has a solid base (wont move, its been glued to the floor), the other suitable rack (no safety bars) is on carpet. I've tried squats on that in the past but its a nightmare as the floor is soft. I'm comfortable doing a longer 4 step setup though. Ive tried doing 3 steps as in the sspt video by sioux-z but its not possible on that rack.
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  #378  
Old 03-19-2011, 07:56 PM
Gregsimo Gregsimo is offline
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Day 71 (gym closed early i was p****d off)

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

Day 72
Hypertrophy Military. 3/19/2011

Seated Military Press
88x10
88x9
88x7
77x8

Upright Row
80x10
70x11
70x9

Front Db Raises
15'sx14
15'sx12
15'sx11 (all sets 1 second concentric, 3 second eccentric)

Side raises
20'sx8
15'sx10
15'sx7 (all sets 1 second concentric, 3 second eccentric)


CGBP
121x9
110x9
110x8

My split is well and truely messed up now as the gym closed early, gave the manager an absolute ear bashing today tho and got 1 months free membership for moaning so i was happy then.
Lowered the weight on military to hit slightly higher reps, just trying to mix things up. Then did some emphasised negatives on the isolation work as a shock. CGBP felt good this week.
Deadlift tomorrow, cardio monday, DE work tues then i've caught up and back to normal by thurs.
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  #379  
Old 03-20-2011, 11:26 PM
Gregsimo Gregsimo is offline
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Day 72
Deadlift. 3/20/2011

Deadlift
220x8
253x3
264x1
275x1
286x1 (RPE 9/10)

Pullups
Wide: BWx6
Neutral: BWx5
Neutral: BWx5
Chin up: BWx5

Solid work today, deadlifts felt great, first couple of sets i got my form down and attempted to initiate hip drive earlier than normal, this felt good and made the lift feel shorter. Then attempted some heavy singles and managed 286 with ease, i'd put it at 9/10 on RPE so i would put myself at atleast 302.5 possibly even able to equal my 308 PR. All good as im 10lbs lighter and much leaner too. I'll attempt my old PR or even higher deadlift workout after next.
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Last edited by Gregsimo; 03-20-2011 at 11:34 PM.
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  #380  
Old 03-22-2011, 05:34 PM
Gregsimo Gregsimo is offline
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Day 74
Dynamic effort day. 3/22/2011

DE Box Squats
110x3 (~45% 1RM)
121x3 (~50%)
132x3 (~55%)
132x3
132x3
132x3
143x3
143x3 (~60%)

DE Bench Press
88x3 (~50% 1RM)
88x3
93.5x3
99x3
104.5x3 (~60%)
110x3
121x3 (~70%)
121x3

Incline rear delt flyes
20'sx10
20'sx9
15'sx11
15'sx11

Weighted hyperextentions
BW+11x13
BW+11x12
BW+11x9

Roman Chair leg raises
14
13
11

Squats peaked on the 7th set and bench felt explosive to the end. In future i'll definately split up this workout into 2 separate days, firstly so that my CNS isnt already taxed before the second lift and also to ensure i get 72 hours between DE bench and then my next bench day.
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