ThePman Posted May 17, 2011 Author Report Share Posted May 17, 2011 ...about as long as it took me to warm to benching tonight :roll: Good work broSquatting to a max goes fast when you only rest a minute or two between reps 17-MaySquats up to 140Inclines up to 95Pullups, me x15Left a lot in the tank, on purpose. I almost didn't come tonight as I'm dragging a bit -- woke up almost 2 hours early and couldn't get back to sleep, and dropped a whole lot of water at the same time. Tomorrow's off, front squats etc. on Thursday. May or may not be off Friday, still playing the deloading by ear. Quote Link to comment Share on other sites More sharing options...
Big john Posted May 17, 2011 Report Share Posted May 17, 2011 Pullups, me x15what would you say would be the best way to increase your pullup? adding in a variaty ie fatman rows, negatives..or just manning up and doing them pull ups till u get stronger Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 17, 2011 Author Report Share Posted May 17, 2011 If you can't do one, do negatives and lots of pulldowns and curls until you can. If you can do one, do lots of ones until you can knock out 3-5 reps. If you can do reps, combine weighted chins for ones, threes and fives (I like 5-6x1, 4-6x3, or 3x5 as rep ranges), and ladders (rounds of 1/2/3 and on up to 5-6, preferably adding weight when you can but mainly working on racking up volume). Adding weight has always been my bread and butter for increasing reps as I can almost always knock out a set of 15 with little training as long as I can do work with 30-40+ on the belt. The sooner you can add weight and crank out 3-5, the better. If you really want to grease the reps, focusing on BW ladders at higher reps is a good way to do it. Quote Link to comment Share on other sites More sharing options...
Big john Posted May 17, 2011 Report Share Posted May 17, 2011 coo bro..makes alot of sence. As ive found that my biceps seem to fail before my back does.Looks like i need to bust out the curls! :shock: Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 19, 2011 Author Report Share Posted May 19, 2011 Pullups (and chinups) are the kind of exercise where you'll struggle forever to get one...and then you break the seal and progress won't stop for a few months. 19-MayFront Squats, up to 130, missed 140Close-grip Bench, up to 105some pumping stuff for DB bench and gunsI'm still supposed to be taking it easy this week, but 140 was taunting me so I had to give it a try. I at least managed to reverse it out of the hole this time but didn't quite have it in me to grind it out today. No backoff sets this week. The pump stuff was mainly so I don't feel bad about the McDonald's I'm about to eat Weighed right at 83kg today. Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 20, 2011 Author Report Share Posted May 20, 2011 20-MaySquats, up to 160Push Press, up to 85 for two singlesDecent session. Finally got past that 80kg stall on the push press, prolly cause of the extra close-grip bench sessions. Squats warmed up very well but then got surprisingly grindy around 150, so I left it at 160. Will see about breaking these through to 165 next week. Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 20, 2011 Author Report Share Posted May 20, 2011 20-MaySquats, up to 160Push Press, up to 85 for two singlesDecent session. Finally got past that 80kg stall on the push press, prolly cause of the extra close-grip bench sessions. Squats warmed up very well but then got surprisingly grindy around 150, so I left it at 160. Will see about breaking these through to 165 next week. Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 21, 2011 Author Report Share Posted May 21, 2011 21-MayFront Squats up to 130lots of sets for the gunsGetting tired of these max-and-run sessions, which means it's time to bring back the back-off sets. Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 22, 2011 Author Report Share Posted May 22, 2011 22-MaySquats, up to 165Box Squats (low-bar, IPF-stance), 140 / 3 singlesStrict Press, up to 70, 60 / 3x2couple sets of DB rows and shoulder raisesAlmost didn't go today, so of course I hit a higher top weight. Threw in box squats just for the sake of it. Not really any stronger here, and they never do anything for my free squat so I doubt they'll be regulars. Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 23, 2011 Author Report Share Posted May 23, 2011 23-MayFront Squats, up to 130, 110 / 2x2, 120 / 3x1Inclines, up to 100 (missed a 105 by a hair), 85 / 4x3Snatch-grip Pulls, 140 / 8x2 Quote Link to comment Share on other sites More sharing options...
Big john Posted May 23, 2011 Report Share Posted May 23, 2011 Inclines, up to 100 (missed a 105 by a hair)lockout?fronts are looking strong bro :clap: 8) Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 23, 2011 Author Report Share Posted May 23, 2011 Inclines, up to 100 (missed a 105 by a hair)lockout?fronts are looking strong bro :clap: 8)It just got really really slow around the midpoint. Diana gave it a nudge and it went on its way, but I don't count it as a lift.Fronts are going. I'll get my balls up and break 140 one of these days Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 24, 2011 Author Report Share Posted May 24, 2011 24-MaySquats, up to 165, 135 / 3x2Close-grip Bench, up to 110, 85x3, 95x2 / x 3 roundsChins, +30x2, +15x2 / x 3 rounds (four sets with +30)Weighed 83.1 today so that puts the squat one kilo off double body weight. 165 went up with enough gas in the tank that I was tempted for 170, but that'll come soon enough. This is the second time I've hit 165 so it's getting broken in. Quote Link to comment Share on other sites More sharing options...
thatwaslight Posted May 24, 2011 Report Share Posted May 24, 2011 24-MaySquats, up to 165, 135 / 3x2Close-grip Bench, up to 110, 85x3, 95x2 / x 3 roundsChins, +30x2, +15x2 / x 3 rounds (four sets with +30)Weighed 83.1 today so that puts the squat one kilo off double body weight. 165 went up with enough gas in the tank that I was tempted for 170, but that'll come soon enough. This is the second time I've hit 165 so it's getting broken in.Do you think there is merit in "breaking in" 1rms mate? i always seem to be hit and miss the first few attempts, when i first hit 3 plate bench some weeks it was on and some it wasn't. Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 24, 2011 Author Report Share Posted May 24, 2011 I think there is. I used to be aggressive in trying to drive my weights up, but over the last few years I'm finding better progress (and fewer injuries) by being conservative and letting weights ripen before I try to push them higher. Chip away at it for a few weeks or however long it takes, then add a little and repeat. It's about confidence-building as much as physical strength gains, too. Once you've hit a point where you don't miss the weight, you're going to lose your fear. Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 26, 2011 Author Report Share Posted May 26, 2011 26-MayFront Squats, up to 135, 105x2, 115x2Close-grip Bench, up to 110, 85x3, 95x2 / 2 wavesClean-pull Deadlifts, 140x2, 160x2 / 4 waves135 was a grind. 140 might or might not have gone up, but I wouldn't have put money on it after that rep. The 110 CGBP was way easier than I'd thought; I should have hit the 115. Weighed 82.0 on the way in...and 81.6 on the way out. I like it when the scale goes down and the numbers keep going up Quote Link to comment Share on other sites More sharing options...
startinfromscratch Posted May 26, 2011 Report Share Posted May 26, 2011 i reckon the 1rm thing is about respect - once you lose respect for a weight, it goes from a true max to a training max.imops - pman you are in an overtrained state Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 26, 2011 Author Report Share Posted May 26, 2011 ps - pman you are in an overtrained state Really? That sounds horrible. Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 27, 2011 Author Report Share Posted May 27, 2011 27-MaySquats, up to 160, 130 / 8 singlesPush Press, up to 85, 65x2, 75x2 / 2 wavesSquats were hard tonight for the top sets, back-offs were smooth. Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 28, 2011 Author Report Share Posted May 28, 2011 28-MayFront Squats, up to 140, 120 / 8 singlesDL (hunched & hooked), 160 / 8x2three sets of curlz for toningBroz rewarded my attendance with the 140. Weighed 83.0 on the dot. Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 29, 2011 Author Report Share Posted May 29, 2011 29-MaySquat, up to 160, couple singles at 130Strict Press, up to 70, 55 / 2x4couple sets of delts and tris on the cables Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 30, 2011 Author Report Share Posted May 30, 2011 30-MayFront Squats, up to 135, 115 / 4x2Close-grip Bench, up to 110 (miss at 115), 90x8pump'ntone for DB press and curlz Quote Link to comment Share on other sites More sharing options...
poos_n_wees Posted May 31, 2011 Report Share Posted May 31, 2011 pump'ntone for DB press and curlz \:D/ Quote Link to comment Share on other sites More sharing options...
Big john Posted May 31, 2011 Report Share Posted May 31, 2011 pump'ntone for DB press and curlzgetting ready for a show bro? :grin: Quote Link to comment Share on other sites More sharing options...
ThePman Posted May 31, 2011 Author Report Share Posted May 31, 2011 pump'ntone for DB press and curlz \:D/T-Lovely, what you been up to? This your six-month check-in? getting ready for a show bro?You have permission to shoot me if that ever comes up.31-MaySquat, up to 165, 135 / 5 singlesIncline, up to 100, 80 / 4x3Chins (neutral grip), +30 / 5x2pumpntone sets on the leg press for quads & calvesI'm starting an experiment this week, upping carbs and ratcheting up the training volume to see what happens. The inclines and chins took a small but noticeable hit due to training "chest" and "biceps" yesterday, but I expect this will adapt (everything else has). I only weighed 83.4 so clearly not much yet Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.