Squats, pulls, and curls
- Thread starter Karky
- Start date
riiiiiiight
I got some pics in a thread in the photo section. If you search my user for threads there you should find it.
I don't have any legs pics out, mainly because I hate my legs, they are really long and thin. Gotta get some mass on my quads but I'm having a hard time doing it without heavy squats.
hahah! No harm done
Derwyddon:
Was that a Homer "mmmm"?
On another note:
I'm really sore in my hams today, specially my right ham. Tomorrow is explosive day and I'll be pulling. If my ham is as bad as today I won't train lower body, but I think it will get better. Trashing my PC with sumo RDLs and SL CV dls probably wasn't such a good idea since I was already sore when I did it.. but atleast I learned something about my body
Derwyddon:
Was that a Homer "mmmm"?
On another note:
I'm really sore in my hams today, specially my right ham. Tomorrow is explosive day and I'll be pulling. If my ham is as bad as today I won't train lower body, but I think it will get better. Trashing my PC with sumo RDLs and SL CV dls probably wasn't such a good idea since I was already sore when I did it.. but atleast I learned something about my body
Friday 07.12.2007
Power day
A1 Hang snatch high pull
1x3 154
3x3 170.5
1x3 176
1x3 181.5
2x3 176
1x3 181.5
These were a lot faster than they have been before. So more power
B1 DB one handed power snatch
2x3 61.6
1x3 66
1x3 70.4
I really loved these. the last set was very tough and I had to drop a bit further down to catch the weight than the first coupple of sets.
C1 Speed bench
4x4 110
2x3 110
D1 One handed db bench row
1x15 52.8
2x10 66
These were killer, really tough
D2 Rope tri pushdown
2x10 55
E1 Crunches
1x12 5.5
1x10 11
1x11 11
Been a long time since I did crunches. I used to do these with a lot more weight, but I think it's one of those movements that detrains fast if you don't do them.
F1 DB cuban press
3x8 11
PWO: The usual
this was a really good workout! I "discovered" the DB snatch today. I just keep trying new and awsome exercises
Power day
A1 Hang snatch high pull
1x3 154
3x3 170.5
1x3 176
1x3 181.5
2x3 176
1x3 181.5
These were a lot faster than they have been before. So more power
B1 DB one handed power snatch
2x3 61.6
1x3 66
1x3 70.4
I really loved these. the last set was very tough and I had to drop a bit further down to catch the weight than the first coupple of sets.
C1 Speed bench
4x4 110
2x3 110
D1 One handed db bench row
1x15 52.8
2x10 66
These were killer, really tough
D2 Rope tri pushdown
2x10 55
E1 Crunches
1x12 5.5
1x10 11
1x11 11
Been a long time since I did crunches. I used to do these with a lot more weight, but I think it's one of those movements that detrains fast if you don't do them.
F1 DB cuban press
3x8 11
PWO: The usual
this was a really good workout! I "discovered" the DB snatch today. I just keep trying new and awsome exercises
Sunday 09.12.2007
Work capacity day
A1 Front Squat
1x10 88
1x10 110
1x10 121
Still can't really challenge myself because of my hip. My quads did start to fatigue a bit though, and it doesn't feel as bad as before. I'm getting better! I'm gonna keep trying to squat on my work capacity days, I think I really just need to try to squat with low enough weight to not aggrivate it a lot and slowly upp the weight.
B1 DB Bench
1x15 39.6
1x10 44
1x11 44
1x8 44
C1 Cable underhand grip row
3x10 51.7
Didn't like these, felt it more in my bi's than my back, and I couldn't really get the bar all the way to my belly..
D1 Pullthroughs
1x13 111.1
2x15 119.9
1x7 125.4 (slipping kinda ruined this set)
1x15 125.4
It's really stupid that the floors are so slipper that I slip backward when doing these. Next time I'm gonna drag one of those huge mats over to the cable station, since put it right up to the cable station (so it won't just slide backwards) I think that should work. If any trainer or something tells me I can't do it, I'll put him to the ground and play curling with him.
E1 Windmills
1x lot's of alternating reps, random set.
1x7 11
2x7 13.2
These were tough.. It's really hard for me to do these with the DB in my left hand.. Can't seem to keep the the weight straight up, and bending down like that is ackward. It think it's a motor pattern thing.. If you want to know what I'm talking about, try doing a turkish get-ups once with the one leg, then once with the other leg. A lot of people get stuck when they do it on the leg that is unnatural for them.. They just stop, and can't get up.. their CNS just doesn't know how to fire that way.. weird stuff
F1 Sit-up to box squat
start on my back on a very low box (it's long so I can lie down) sit up, then squat up, then back down again, holding a Db at my chest. I saw G do this with a KG in one of his vids once
1x lots 6.6
1x12 11
1x10 13.2
1x11 13.2
PWO: The usual minus carbs. To my horror I saw I was all out of carbs when I was mixing my PWO
Good workout today, really felt my abs burning! I love doing abs, specially sine I do cool exercises, so I don't look like one of those headband geeks :yelrotflmao:
Work capacity day
A1 Front Squat
1x10 88
1x10 110
1x10 121
Still can't really challenge myself because of my hip. My quads did start to fatigue a bit though, and it doesn't feel as bad as before. I'm getting better! I'm gonna keep trying to squat on my work capacity days, I think I really just need to try to squat with low enough weight to not aggrivate it a lot and slowly upp the weight.
B1 DB Bench
1x15 39.6
1x10 44
1x11 44
1x8 44
C1 Cable underhand grip row
3x10 51.7
Didn't like these, felt it more in my bi's than my back, and I couldn't really get the bar all the way to my belly..
D1 Pullthroughs
1x13 111.1
2x15 119.9
1x7 125.4 (slipping kinda ruined this set)
1x15 125.4
It's really stupid that the floors are so slipper that I slip backward when doing these. Next time I'm gonna drag one of those huge mats over to the cable station, since put it right up to the cable station (so it won't just slide backwards) I think that should work. If any trainer or something tells me I can't do it, I'll put him to the ground and play curling with him.
E1 Windmills
1x lot's of alternating reps, random set.
1x7 11
2x7 13.2
These were tough.. It's really hard for me to do these with the DB in my left hand.. Can't seem to keep the the weight straight up, and bending down like that is ackward. It think it's a motor pattern thing.. If you want to know what I'm talking about, try doing a turkish get-ups once with the one leg, then once with the other leg. A lot of people get stuck when they do it on the leg that is unnatural for them.. They just stop, and can't get up.. their CNS just doesn't know how to fire that way.. weird stuff
F1 Sit-up to box squat
start on my back on a very low box (it's long so I can lie down) sit up, then squat up, then back down again, holding a Db at my chest. I saw G do this with a KG in one of his vids once
1x lots 6.6
1x12 11
1x10 13.2
1x11 13.2
PWO: The usual minus carbs. To my horror I saw I was all out of carbs when I was mixing my PWO
Good workout today, really felt my abs burning! I love doing abs, specially sine I do cool exercises, so I don't look like one of those headband geeks
:yelrotflmao:Tuesday 11.12.2007
Strenght Day
A1 Romanian deadlifts from the top
1x3 264
8x3 308
These were cool, went pretty low, the bar is just a coupple of inches from the ground. It was tough as hell!
B1 Close grip bench
8x3 176
C1 Wide bent over row
3x5 154
C2 Overhead rope cable triceps
1x7 66
1x10 66
1x5 61.6 (this was done on a different cable station)
D1 High to lo woodchop
1x10 33
1x10 38.5
2x10 46.2
D2 Singe arm DB swings
1x9 48.4
1x7 66
2x8 66
that's reps per arm.
Doing DB swings with one arm was very different from using both, I felt it more in my upper back actually, and it was way more exhausting!
PWO: The usual
Strenght Day
A1 Romanian deadlifts from the top
1x3 264
8x3 308
These were cool, went pretty low, the bar is just a coupple of inches from the ground. It was tough as hell!
B1 Close grip bench
8x3 176
C1 Wide bent over row
3x5 154
C2 Overhead rope cable triceps
1x7 66
1x10 66
1x5 61.6 (this was done on a different cable station)
D1 High to lo woodchop
1x10 33
1x10 38.5
2x10 46.2
D2 Singe arm DB swings
1x9 48.4
1x7 66
2x8 66
that's reps per arm.
Doing DB swings with one arm was very different from using both, I felt it more in my upper back actually, and it was way more exhausting!
PWO: The usual
Friday 14.12.2007
Power Day
A1 Clean grip high pull
1x3 176
2x3 187
5x3 176
B1 Push press/push jerk
2x3 176
1x2 176
1x3 176
3x2 176
these were kind of a push jerk, but I didn't dip very low. Anyways, the point is, I didn't press out, I pushed the bar to lockout.
C1 Singe arm pulldown
3x12 73.7
I liked these, really felt it in my lats and abs. The handle is pretty fat, so I got a good grip workout too.
C2 Rear neck cable
1x15 55
2x13 77
D1 Reverse lunge off box
2x8 44
E1 Situp-med ball throw
1x lots 11
1x10 11
1x7 11
Held the med ball at about forehead level. I threw it when my abs were still holding my body there, that way you get a real burn when you throw, since you then need to use your abs to prevent you from going backwards again. And when you catch the ball in the same position, you get an eccentric portion because you have to catch the ball without letting it push you back.
PWO: The usual
Today again I was up at 7am to have an exam, then home to eat and then hit the gym. So it was kind of a tough day.
Power Day
A1 Clean grip high pull
1x3 176
2x3 187
5x3 176
B1 Push press/push jerk
2x3 176
1x2 176
1x3 176
3x2 176
these were kind of a push jerk, but I didn't dip very low. Anyways, the point is, I didn't press out, I pushed the bar to lockout.
C1 Singe arm pulldown
3x12 73.7
I liked these, really felt it in my lats and abs. The handle is pretty fat, so I got a good grip workout too.
C2 Rear neck cable
1x15 55
2x13 77
D1 Reverse lunge off box
2x8 44
E1 Situp-med ball throw
1x lots 11
1x10 11
1x7 11
Held the med ball at about forehead level. I threw it when my abs were still holding my body there, that way you get a real burn when you throw, since you then need to use your abs to prevent you from going backwards again. And when you catch the ball in the same position, you get an eccentric portion because you have to catch the ball without letting it push you back.
PWO: The usual
Today again I was up at 7am to have an exam, then home to eat and then hit the gym. So it was kind of a tough day.
Monday 17.12.2007
It's my birthday today
I will be spending about 3 weeks in my home town due to xmas holiday. Which is awsome
I went down to this kinda hardcore powerlifter gym to train. It's a place with lots of strong people, among them is Inger Blikra, she's the best woman in the country by far. I think she's also won a few world championships, I know she's won a few European Championships. I will be training at this gym when I'm in my home town (which is basically xmas and summer holidays)
It's a small gym, all free weights, one cable station thing. Old worn out equipment, everything you need to feel at home. Hopefuly I'll catch Inger when I go to workout there in these next few weeks. So be proud of me guys, I found a real gym!
Today was work capacity day.
A1 Lunges
3x10 22
Not a lot of weight here.. I can do a lot more with reverse lunges.. weird. However, I'm not exactly sure how much those DBs weigh either. Was 2 5kg plates on each side.. but I don't know if the "bar" weighs anything significant.
B1 DB Military press
1x12 27.5
2x10 33
C1 Pulldowns
1x10 121
1x10 132
1x7 121
My shoulder was a bit out of it on these, so I took it easy.
D1 Crunch thing on a thing
1x15 BW
2x10 BW
E1 Back extension parallel
1x13 11
1x10 22
1x10 33
I didn't like this machine.. since you are parallel to the floor at the end of the ROM I don't feel like I get a lot of ROM..
PWO: The usual (however I have bought another type of creatine, which I'm hoping will give better results, but we'll see.
It's my birthday today
I will be spending about 3 weeks in my home town due to xmas holiday. Which is awsome
I went down to this kinda hardcore powerlifter gym to train. It's a place with lots of strong people, among them is Inger Blikra, she's the best woman in the country by far. I think she's also won a few world championships, I know she's won a few European Championships. I will be training at this gym when I'm in my home town (which is basically xmas and summer holidays)
It's a small gym, all free weights, one cable station thing. Old worn out equipment, everything you need to feel at home. Hopefuly I'll catch Inger when I go to workout there in these next few weeks. So be proud of me guys, I found a real gym!
Today was work capacity day.
A1 Lunges
3x10 22
Not a lot of weight here.. I can do a lot more with reverse lunges.. weird. However, I'm not exactly sure how much those DBs weigh either. Was 2 5kg plates on each side.. but I don't know if the "bar" weighs anything significant.
B1 DB Military press
1x12 27.5
2x10 33
C1 Pulldowns
1x10 121
1x10 132
1x7 121
My shoulder was a bit out of it on these, so I took it easy.
D1 Crunch thing on a thing
1x15 BW
2x10 BW
E1 Back extension parallel
1x13 11
1x10 22
1x10 33
I didn't like this machine.. since you are parallel to the floor at the end of the ROM I don't feel like I get a lot of ROM..
PWO: The usual (however I have bought another type of creatine, which I'm hoping will give better results, but we'll see.
Thursday 20.12.2007
Strenght day
A1 Deadlift
1x1 352
1x1 374 (pr)
1x1 385 (pr)
5x3 308
the last tripples only was at 308 because I was pretty tired after the maxing. I also forgot to take off my shoes, I took them off before the 3 last tripples, which made them easier. Dunno if I would have been able to hit a few pounds more without shoes on the max attempt, but it doesn't matter.
My sticking point is moving further up. Now it's pretty much even off floor and lockout, but I used to be very weak off the ground and pwn the lockout. It's kinda fun when you see your sticking point moving after you have trained your weakness. this only means that what I have been doing has been successful in strenghtening the weakness off the floor.
B1 Strict military press
2x3 121
2x3 110
3x3 115.5
1x3 110
I'm really weak here.. How much do you guys strict military press compared to your bench, push press/whatever?
I guess I've never really done anything to get stronger at these.. I've been doing more push pressing. Maybe it's something I should focus more on?
C1 Bent over BB row. Narrow grip
1x5 132
1x5 143
1x5 154
1x8 154
1x5 154
D1 Bent over row-RDL hybrid
You row the weight to your abs, hold it there, then do an RDL with the bar there, down again, hold for a sec, then down again. That's one rep.
1x8 44
1x8 66
1x5 66
Holding the bar at the abs is REALLY tough. I think my upper back and rear delts are weak. I can bent over row WAY more than I can actually hold at my abs. I kinda have a feeling that my lats take over on the BB rows.
D2 Plate Squat
1x15 22
1x9 33
1x15 22
More than last time. These are really hard on the shoulders, and I do feel them in my abs too.
E1 45 degree side lunge
It's not a forward lunge, it's not a dynamic lunge, IT'S SUPERLUNGE! ok seriously, it's right in between.
1x8 22
2x10 27.5
reps are per leg and weight is DB per arm. These were kinda cool.. It's like you don't as much pressure on the p-tendon in the eccentric movement as you do in a normal lunge.
F1 Plank stuff
front plank: 1x60 sec
side plank: 2x30 sec (per side)
PWO: The usual
I'm happy about the deadlift today. Next time I'll hit 180kg atleast, (it was 175 now) that's 4 plates per side.
The gym's opening hours are a bit random, as some people have got a key, and you have to get there when someone with a key is training. I talked to an old class mate of mine there today and he said usually M, W, F there's people there from 4-8pm and tuesdays 3-8pm. Unsure about saturdays and sundays though. When I've been there for a while I think I'm gonna ask the chief if I can have a key, atleast for summer, since I'll be training pretty often there then for 2 months.
The bars at this gym have way more grip than the other gyms I've been to, this is good, since you don't slip as easily, and who cares about ****ed up hands anyway?
However, the greatest news today was not in the gym. When I got home, I put on some old pants, and guess what? I couldn't button the button This is a new era for me, as this has actually never happened before
Strenght day
A1 Deadlift
1x1 352
1x1 374 (pr)
1x1 385 (pr)
5x3 308
the last tripples only was at 308 because I was pretty tired after the maxing. I also forgot to take off my shoes, I took them off before the 3 last tripples, which made them easier. Dunno if I would have been able to hit a few pounds more without shoes on the max attempt, but it doesn't matter.
My sticking point is moving further up. Now it's pretty much even off floor and lockout, but I used to be very weak off the ground and pwn the lockout. It's kinda fun when you see your sticking point moving after you have trained your weakness. this only means that what I have been doing has been successful in strenghtening the weakness off the floor.
B1 Strict military press
2x3 121
2x3 110
3x3 115.5
1x3 110
I'm really weak here.. How much do you guys strict military press compared to your bench, push press/whatever?
I guess I've never really done anything to get stronger at these.. I've been doing more push pressing. Maybe it's something I should focus more on?
C1 Bent over BB row. Narrow grip
1x5 132
1x5 143
1x5 154
1x8 154
1x5 154
D1 Bent over row-RDL hybrid
You row the weight to your abs, hold it there, then do an RDL with the bar there, down again, hold for a sec, then down again. That's one rep.
1x8 44
1x8 66
1x5 66
Holding the bar at the abs is REALLY tough. I think my upper back and rear delts are weak. I can bent over row WAY more than I can actually hold at my abs. I kinda have a feeling that my lats take over on the BB rows.
D2 Plate Squat
1x15 22
1x9 33
1x15 22
More than last time. These are really hard on the shoulders, and I do feel them in my abs too.
E1 45 degree side lunge
It's not a forward lunge, it's not a dynamic lunge, IT'S SUPERLUNGE! ok seriously, it's right in between.
1x8 22
2x10 27.5
reps are per leg and weight is DB per arm. These were kinda cool.. It's like you don't as much pressure on the p-tendon in the eccentric movement as you do in a normal lunge.
F1 Plank stuff
front plank: 1x60 sec
side plank: 2x30 sec (per side)
PWO: The usual
I'm happy about the deadlift today. Next time I'll hit 180kg atleast, (it was 175 now) that's 4 plates per side.
The gym's opening hours are a bit random, as some people have got a key, and you have to get there when someone with a key is training. I talked to an old class mate of mine there today and he said usually M, W, F there's people there from 4-8pm and tuesdays 3-8pm. Unsure about saturdays and sundays though. When I've been there for a while I think I'm gonna ask the chief if I can have a key, atleast for summer, since I'll be training pretty often there then for 2 months.
The bars at this gym have way more grip than the other gyms I've been to, this is good, since you don't slip as easily, and who cares about ****ed up hands anyway?
However, the greatest news today was not in the gym. When I got home, I put on some old pants, and guess what? I couldn't button the button
This is a new era for me, as this has actually never happened before
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Thursday 27.12.2007
Power day
A1 Power Cleans
1x3 198
6x3 209
I was kinda hoping for 3x220 here, but that didn't work. Dissapointed in my progress, I don't know if it's the training, or if it's because it's been christmas and I haven't trained that much + I went right after breakfast (I usually like getting atleast 2 meals in before I hit the gym)
I'm just not fast enough in the explosive pull, I'm gonna work more on hang pulls from now on and try to sort that out.
B1 Smith machine bench throw
1x4 66
2x4 71.5
1x4 77
2x4 82.5
1x4 88
I got 88 up further than last time I tried, but progress was slow here too.
C1 Cable row
3x10 143
D1 BB SL Romanian deadlifts
1x10 88
2x8 110
It was cool doing these with a BB instead of a DB.
E1 Leg raise to reverse crunch on bench
1x8 BW
1x4 BW
1x5 BW
I was holding on to the bench here, on the last sets I didn't hold on as hard as the first, which made them a lot harder..
PWO: The usual.
Power day
A1 Power Cleans
1x3 198
6x3 209
I was kinda hoping for 3x220 here, but that didn't work. Dissapointed in my progress, I don't know if it's the training, or if it's because it's been christmas and I haven't trained that much + I went right after breakfast (I usually like getting atleast 2 meals in before I hit the gym)
I'm just not fast enough in the explosive pull, I'm gonna work more on hang pulls from now on and try to sort that out.
B1 Smith machine bench throw
1x4 66
2x4 71.5
1x4 77
2x4 82.5
1x4 88
I got 88 up further than last time I tried, but progress was slow here too.
C1 Cable row
3x10 143
D1 BB SL Romanian deadlifts
1x10 88
2x8 110
It was cool doing these with a BB instead of a DB.
E1 Leg raise to reverse crunch on bench
1x8 BW
1x4 BW
1x5 BW
I was holding on to the bench here, on the last sets I didn't hold on as hard as the first, which made them a lot harder..
PWO: The usual.
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Saturday 29.12.2007
Work capacity day.
A1 Back Squats
1x15 121
1x15 143
1x12 165 (hip flexor started feeling a bit tight here)
This was awsome! Way better than before. Felt my hip a bit on the last set so I decided to just cut it there, I don't want to aggrivate it. 165 is more that I have done pain free since I got this ****!
I can't really go all that heavy yet, however I can go until I start fatiguing but I can't go until it's really heavy because form needs to be spot on! If I start GMing a bit out of the hole or anything like that, I feel it at once, so I have to keep the movement smooth up and down.
My squatting flexibility has improved; I've been doing some squat stretching every night and every morning for a few days now. I squat down as far as I can, then grab something sturdy in front of me, go down a bit further, rock from side to side, up and down, etc, for a while. It works!
B1 DB Bench press
2x12 55
1x11 44
DB benching is a lot tougher than normal benching! I'm really shot afterwards! Probably because you need to stabilize more and I guess that's tougher on the CNS since you need more coordination.. damn I'm smart
C1 T-bar row
Not with a bar in a corner, there's this machine thingy. Normally you're rom would stop from the plates hitting your chest, but there's more room on this machine thing, so I get full ROM.
1x12 66
1x10 66
1x12 66
C2 Rope triceps pushdown
3x8 88
D1 Reverse crunch
1x10 BW
2x12 BW
D2 Cuban press
3x8 X
Dunno the weight.. I'm a but unsure about the weight too, I just wanted to do the movement.
on the first set my left shoulder was really cracking.. however, I found a way to stop this. I really focused on retracting my shoulderblades and sticking my chest out, no more cracking! When you do that you limit the rom to being just in the glenohumeral joint, and I guess that's kinda the point with RC exercises.
PWO: The usual.
I'm really happy about the back squats. I think the fact that I've been doing way more single leg stuff (which really makes my glutes fire more than anything biliteral) and the fact that I've been stretching my hamstrings more than I've been before. :biggrinsanta: :SaiyanSmilie_anim:
Work capacity day.
A1 Back Squats
1x15 121
1x15 143
1x12 165 (hip flexor started feeling a bit tight here)
This was awsome! Way better than before. Felt my hip a bit on the last set so I decided to just cut it there, I don't want to aggrivate it. 165 is more that I have done pain free since I got this ****!
I can't really go all that heavy yet, however I can go until I start fatiguing but I can't go until it's really heavy because form needs to be spot on! If I start GMing a bit out of the hole or anything like that, I feel it at once, so I have to keep the movement smooth up and down.
My squatting flexibility has improved; I've been doing some squat stretching every night and every morning for a few days now. I squat down as far as I can, then grab something sturdy in front of me, go down a bit further, rock from side to side, up and down, etc, for a while. It works!
B1 DB Bench press
2x12 55
1x11 44
DB benching is a lot tougher than normal benching! I'm really shot afterwards! Probably because you need to stabilize more and I guess that's tougher on the CNS since you need more coordination.. damn I'm smart
C1 T-bar row
Not with a bar in a corner, there's this machine thingy. Normally you're rom would stop from the plates hitting your chest, but there's more room on this machine thing, so I get full ROM.
1x12 66
1x10 66
1x12 66
C2 Rope triceps pushdown
3x8 88
D1 Reverse crunch
1x10 BW
2x12 BW
D2 Cuban press
3x8 X
Dunno the weight.. I'm a but unsure about the weight too, I just wanted to do the movement.
on the first set my left shoulder was really cracking.. however, I found a way to stop this. I really focused on retracting my shoulderblades and sticking my chest out, no more cracking! When you do that you limit the rom to being just in the glenohumeral joint, and I guess that's kinda the point with RC exercises.
PWO: The usual.
I'm really happy about the back squats. I think the fact that I've been doing way more single leg stuff (which really makes my glutes fire more than anything biliteral) and the fact that I've been stretching my hamstrings more than I've been before.
:biggrinsanta: :SaiyanSmilie_anim:
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