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time to get bigger and stronger


maccaz

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saw physio, something up with hips.

they played around with it a bit to loosen it up and gave me some more stretches to do, gotta go back on monday. said most likely stretching etc should sort it but if not will go for a xray to see whats going on

sounded like a common thing, cos i can squat in like sumo stance just not with feet closer together, same with leg press and also bw squat jumps which i quite often do in circuit training for boxing

gonna skip legs today and do them tomorrow or saturday, so will do chest later on today i guess.

gotta do heaps of stretching, cant wait to get it sorted

mma/sparring sesh tonight

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last night didnt end up lifting did a 1.5hour+ mma class, did heaps of conditioning stuff, sparring, rolling, got my ass handed to me heaps but fun as.

heaps of stretching afterwards focussing on hips

today

lots of foam roller, lots of hip stretches, back to physio on monday

feeling way more motivated to lift and have more energy lately, been getting heaps of carbs in.

after the initial rebound from cutting my weight is sitting between 82 and 83 which im happy with. started creatine loading yesterday also.

chest:

db flat press

20kg x 10

22.5kg x 8 x 3

25kg x 6 x 3 (pb, maybe had it in me but never tried)

17.5kg x 8

flat flys

10kg x 8 x 2 (meh, left biceps bit iffy after some submissions last night dont wanna make it worse)

incline bb press

40kg x 8 x 3

50kg x between 6 and 8 for 4 sets just going as close as i can to fail each set no spotter

40kg x 10

incline db press

20kg x 8 x 4 sets

incline flys

10kg x 8 x 2

12.5kg x 8 x 3 sets

machine flys

90lb x 8 x 2 meh

run out of time

last exam tomorrow then im free for a while so heaps of time for gym.

no bjj/mma tonight

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had last exam for the year yesterday morning, shit sleep on friday night stressing about it then it ended up being a piss easy exam.

overtired back session yesterday morn

mucked around a bit with bar only deadlifts from the lowest safetys, hips were making my form real gumby in the past and i hadnt realised but now im sorting them out its much easier.

flexibility still not perfect but stretching them 2x a day and foam rolling making a big difference, physio again tomorrow to decide if i need a xray or theyre improving enough as it is.

then

tbar row

20kg x 10 x 3 sets vertical grip, 3 sets wider horizontal grip

plate load machine row

20kg/side x 10 x 3 sets

25kg/side x 8 x 3 sets

seat cable row

few different weights around half stack and a bit over, 5 sets of 10

widegrip pulldown

60lb x 8 x 3

wide hammer grip pulldown (first time doing this, its awesome)

half stack ish x 10 x 3

closegrip pulldown

half stack x 8 x 2

machine pulldown

20/side x 10 x 3

25/side x 10 x 3 sets on each side, one arm at a time

db row

20kg x 10 x 4 sets each side

same again with 22.5s,

db shrugs

25kg x 10 x 3

Today

Arms

seated db curls alternating

10kg x 20 (10 each arm) x 5

same again wtih 11s

db preacher curls

9kg x 10 x 5 doign this rather than ezbar so left doesnt get left out

machine preacher curls

20lb x 10

30lb x 10

40lb x 10

50lb x 8 fail

40lb x 10

30lb x 10

20lb x 10 this was a good pyramid with not much rest

ezbar curls standing

bar + 10kg x 8 x 3

overhead db extension 1 side

9kg x 10 x 3 sets each side

cg bench

40kg x 12 x 5

50kg x 12 x 2

40kg x 20 pumped as

press down

10 sets total of various weight rope pushdowns, 36lb at most though not much today

dropset of rope pushdowns 12lb to fail x 3, around 30 reps each

bw 83.0 still

waking up 3-4 times in the night with mad drys, maybe creatine or too much salty food i dunno? i try and avoid salt usually

now that exam stress is gone and im working only a few hours/week to pay for what i need i can go hard over summer, + more mma training and running aswell

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mucked around a bit with bar only deadlifts from the lowest safetys, hips were making my form real gumby in the past and i hadnt realised but now im sorting them out its much easier.

flexibility still not perfect but stretching them 2x a day and foam rolling making a big difference, physio again tomorrow to decide if i need a xray or theyre improving enough as it is.

Nice bro, awesome to hear it's having a positive effect on your lifting, straight away too which is great. Look forward to seeing your lifts get bigger :)

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saw physio, they said def some improvement so should just keep getting better over next few weeks. added some more groin and hamstring stretches to what im already doing, and they did some things to loosen the hips further like pulled hard in a few different directions. felt mean afterwards though

going back in a week

shoulders today

machine press to warmup

20lb x 10

40lb x 10

60lb x 10

standing bb press

bar x 12

45kg x 5 (pb, was gonna try do a couple sets of these but last 2 reps were a grind)

40kg x 5 x5

30kg x 8 x 3

30kg x 6 x 2 behind neck

30 kg fast reps not locking out x 8 x 3 sets these are good as

side raises

5kg x 12 x 5

no 7.5s so did 9kg x 8 x 2 ouch

6kg x 12 x 2

front raises

10kg plate x 10 x 5

6kg dbs x 10 x 3

machine press

20lb x 10

30lb x 10

40lb x 10

50lb x 10

60lb x 10

forgot to do rear flys, will do tomorrow.

quick run, not for long like 15 minutes or so

bjj class tonight

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cheers ignite.

after bjj training tonight looking in the mirror noticeable softer around the middle than i was a few weeks ago.. feelsbadman..

i knew it was to be expected but hard to know how much fat being put on is too much..

i think its quite bit of water, cos im used to seeing myself fairly dry and now with creatine + lots of carbs i guess im holding more water but still sucks.

havent been going overboard on the food either, but may recalculate and tighten it up even more.

gonna sus a route to road run tomorrow after gym, figure im more likely to stick to it than treadmill cos i cant exactly just get off ;) hopefully around 5kms and will do it whenever im bored maybe every 2nd day or something.

edit lol must also have been a bit bloated from food, look a lot better first thing in the morning, just gonna keep eats clean and not worry about it.

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good as leg session. finally awared to how worthwhile squats are :lol:

stretched and foam roll straight in the morning.

bw 86.5kg when i got to gym :shock: better weigh myself first thing in the morning cos that was after a feed and quite a bit of water and shoes on etc.

few hip stretches then:

leg extension to warmup

60lb, 90lb, 120lb x 10 each

squats

spent lots of time practicing with bar, with and without 2.5kg plates under heels, decided to go with the plates as could get deeper, definately parallel which im stoked about :P

bar x 12

40kg x 12 x 2

60kg x 8 x 2

80kg x 5 x 5 pb

60kg x 8

40kg x 8

bar x 10 or so a few sets just practicing getting deep

could have gone heavier than 80 aswell, just feel like the heavier i go the more im going to fold forward and my chest will go down, so should probably work on some core strength. what is good for this? goodmornings? never tried em.

leg extensions

few sets at 135lb, 150lb then 210lb x 8 pb

60lb one leg at a time x 10 x 5 sets each leg

75lb x 10 x 2 sets each leg ouuch

seat hamstring curls

60lb x 15

90lb x 12

105lb x 12

120lb x 12 and back down to 60lb again

standing calf raises

superset standing and bw standing

90lb x 10. bw x 10. 90lb x 10. bw x 10

120lb x 10. bw x 10. 90lb x 10. bw x 10

bw x 30

stretching.

any tips for working on core strength to keep squat form good at heavier weights would be cool, like keeping upper half of me upright, chest up, without folding forwards

anyway im fkn stoked i got squatting sorted, felt crook as afterwards which is a mean sign, + glutes and quads are cooked.

bjj tonight

im gonna be sore as tomorrow can already tell lol

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could have gone heavier than 80 aswell, just feel like the heavier i go the more im going to fold forward and my chest will go down, so should probably work on some core strength. what is good for this? goodmornings? never tried em.

It's not an unusual occurrence mate. Are you sitting back into the squat? Sometimes when people sit back, before even really descending the chest caves due to the break at the hips dropping the torso forward.

How are your hands positioned? Elbows under the bar? Sometimes when the chest drops, it can be due to the elbows shooting back. If you are flexible enough, try bringing your hands in closer to your shoulders.

Keep your head looking just above level; where the head goes, your body will tend to follow. Really squeeze your shoulder blades together too, which will poke the chest out. If everything is tight, it makes it harder for the chest to drop.

But yes, to hammer this in, core work helps (for me, simply squatting + deadlifting heavy without a belt + being forced to brace the core strengthened my back and improved my posture) - good mornings are good when done properly. Things like weighted crunches etc are all good accessory work. But nothing really compares to just lifting heavy and learning to brace the core properly. I don't do much core assistance work at all - not saying this is right as I probably should do more! But my core has improved as my squats and deadlift have gone up.

Also keep that upper back/shoulder area strong in order to tighten up and give the bar a good shelf to sit on - if you can't keep tightness here, you're making it easier for your chest to drop.

Cliffs - keep shoulder blades squeezed, head up, elbows tucked under the bar, brace the core by breathing into the diaphragm. Tack on additional core work to supplement this.

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It's not an unusual occurrence mate. Are you sitting back into the squat? Sometimes when people sit back, before even really descending the chest caves due to the break at the hips dropping the torso forward.

How are your hands positioned? Elbows under the bar? Sometimes when the chest drops, it can be due to the elbows shooting back. If you are flexible enough, try bringing your hands in closer to your shoulders.

Keep your head looking just above level; where the head goes, your body will tend to follow. Really squeeze your shoulder blades together too, which will poke the chest out. If everything is tight, it makes it harder for the chest to drop.

But yes, to hammer this in, core work helps (for me, simply squatting + deadlifting heavy without a belt + being forced to brace the core strengthened my back and improved my posture) - good mornings are good when done properly. Things like weighted crunches etc are all good accessory work. But nothing really compares to just lifting heavy and learning to brace the core properly. I don't do much core assistance work at all - not saying this is right as I probably should do more! But my core has improved as my squats and deadlift have gone up.

Also keep that upper back/shoulder area strong in order to tighten up and give the bar a good shelf to sit on - if you can't keep tightness here, you're making it easier for your chest to drop.

Cliffs - keep shoulder blades squeezed, head up, elbows tucked under the bar, brace the core by breathing into the diaphragm. Tack on additional core work to supplement this.

all good stuff to think about , shot. i think elbows were all good but will work on keeping shoulder blades squeezed. might add a couple light sets onto the end of another body part just so i can work on form more than once every 5 days.

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woke up this morning 85.0 kg spot on, pretty stoked but dont want to keep increasing at this rate. looked pretty lean this morning as well

legs and glutes were completely buggered this morning, felt like a feeble old man getting outta bed after legs yesterday, love that feeling.

foam roll and stretching

chest:

both benches taken so didnt do any flat bb bench, dont mind though did lots of dbs

flat db press

20kg x 12

22.5kg x 12

25kg x 8 x 5 sets pb and this felt good as, chest pumped hardout

20kg x 10

flat db flys

11kg x 12 x 3

12.5kg x 12 x 5

12.5kg x 20 :twisted:

incline bb press

40kg x 10 x 5

50kg x 5 x 3 chest was pretty fatigued after the flat dbs so wasnt doing that good here.

40 for a few more sets of 10

incline db press

20kg x 8 x 2 was struggling on these

17.5kg x 8 x 3

incline flys

10kg x 12 x 2

12.5kg x 10 x 6 sets

seated machine press

60lb x 30, 30, 30, 10 to make 100 total

no mma tonight

stoked as with the flat press with the 25s,

went and susd a nice loop to run, 4.8kms total, but way too sore for that today haha

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ahh woke up this morning doms.com

glutes and calves especially, so bad

heaps of foam rolling

heaps of stretching

a little bit better, but am gonna have to change up my split as no way i can do back 2 days after legs, especially cuz i was planning to deadlift today.

split is changed to

Chest

Arms

Back

Shoulders

Legs

becuase i'm usually fine a couple of days after back, but not legs apparently.

arms today:

7 sets of alternating db curls with 10kgs, around 8-10 each arm each set

preacher db curls

9kg x 10 x 5 sets each arm

standing ez bar curls

bar+10kg x 10 x 6

machine preacher curls

10lb x 10

20lb x 10

30lb x 10

40lb x 10

and back down to 10lb x 30

to finish off biceps did

5kg dbs (lol) curls alternating hard and fast around 30 reps/set, 3 sets of these

overhead db extension

9kg x 10 x 3 each side just to warm up triceps

cg bench

tried a few different width grips, found a bit wider than i usually do is perfect.

40kg x 12 x 7 sets

didnt bother going heavier today, get a mean pump on 40

pressdowns

rope pushdowns

pyramid to 42lb x 12 and back down then

24lb x failure x 5 (around 20 for the first set then less each set after that)

v bar pushdown (bars heavier than the rope so worked out lighter) 24lb x 10 x 5

rope pushdown to finish off 12lb x failure x 2 (around 30 reps i guess)

mma class later on

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woke up went for road run 4.8kms 23minutes. a lot harder than treadmill lol first time doing this kinda distance on road. lower back and calves pretty achey after

foam roll

stretching

back

t bar row 20kg x 10 x 5

seated row

42lb x 10 x 3

48lb x 10 x 2

wide grip pulldown

42lb x 10 x 2

48lb x 10 x 2

54lb x 10 x 2

60lb x 10

same again with the hammer grip wide pulldown

db row

20kg x 10 x 3 each side

machine pulldown

20kg x 10 x 5 each side

25kg x 10 x 3 each side

bb shrugs

20kg x 20

40kg x 15 x 2

60kg x 12 x 3

70kg x 10 x 2

at this point i intended to just practice my deadlift form but ended up doing a whole lot, and real stoked i did, first time iv managed to get it feeling proper and my form looked good enough that im not going to injure myself if i keep doing them.

from now on these will be at the start of back session.

started with

rack pull bar only few sets of 10

40kg rack pulls few sets of 10

deadlift

60kg x 8

80kg x a few singles, playing with different grip, hands are useless, settled on alternating grip

80kg x 5 x5 - this felt awesome

pretty tired at this point but decided to try 100kg singles, got 2 of them out and it wasnt as hard as i thought

look forward to next back day to see what i can get out when my hands arent already sore

bjj class tonight

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saturday was rest day, needed it.

saturday night 21st party at my house, didnt manage to get to sleep till 5 or so and only for a couple of hours zz.

pissed off as mood decided to go for quick shoulder sesh rather than have another rest day.

didnt feel to bad even with the shit sleep

shoulders:

seated db press

15kg x 8 x 4

17.5kg x 6 x 4

machine shoulder press

20lb x 10

30lb x 10

40lb x 10

50lb x 10

60lb x 10

70lb x 10

80lb x 10

90lb x 10 pb

100lb x 5 x 2 pb

side raises

7.5kg dbs x 10 x 6 sets

front raises

10kg plate x 10 x 5 then

10kg plate x 30

bent over reverse db flys

6kg x 10 x 2

machine reverse flys

75lb x 10 x 5

gonna watch ufc this arvo then sleeeeep

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physio today, hips still improving hopefully in a month or so theyl be as good as they're gonna get.

legs today

squats:

played around with and without plates under heels, can get waay deeper with than without

bar x 12 x 2

60kg x 8 without plates under feet

60kg x 8 x 3 with

80kg x 5 without plates under feet (this was ugly)

80kg x 5 x 5 felt good, form was looking alright to me, worked on keepign chest up and shoulders back, and controlling breathing but still looked like a tomato 4th and 5th reps of each set lol

60kg x 8 x 2

kept form pretty good i think for all of these, to go heavier i will def need to work more on core, legs can take the weight just fine its mainly my lower back and abs that worry me they could fail.

gonna add in more and more sets without the plates under heels to try and get used to it.

leg press

80kg x 10 x 2

120kg x 10 x 2

160kg x 10 x 2

200kg x 10 x 2 (rep pb)

220kg x 10 (weight and rep pb and way easier than i thought itd be \:D/ )

gonna go for 240 next week i dunno about 10 but can definately get a few out

then finished with 80kg x 30 x 2

this work on my hip flexibility has made leg press way more comfortable and i dont feel like im gonna break something going heavier anymore.

leg extensions just light and easy today

75lb x 10

90lb x 10

105lb x 10

120lb x 10

135lb x 10

hamstring curls

90lb x 10

105lb x 10

120lb x 10 x 2

increasing the mma training, adding an extra hour standup onto mondays and fridays after bjj and maybe a second bjj class on tues and thursdays and also try and spar once or twice a week outside of classes

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chest

bb bench

bar x 10

40kg x 10

60kg x 8 (rep pb) thought id chuck a bit more on

65kg x 5 x 6 sets (rep and weight pb and very easy so this will go up even more next chest day i think)

40kg x 20

40kg x 15

db bench

left bicep doesnt like these lately but pushed through

22.5kg x 8 x 4

25kg x 4 fail lol

flat flys

10kg x 12 x 2

12.5kg x 10 x 2

incline bb bench

40kg x 10 x 5 sets

incline db bench to fail 4 sets

20kg x 8, 6 ,5, 5

incline db flys

12.5kg x 10 x 3

15kg x 10 x 3 (pb felt good too)

machine flys

75lb x 10

90lb x 10 x 2 meh

machine press

60lb x 30

60lb x 20

done

bjj tonight

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arms

bw 86kg, dont look any bigger, seem to be just as lean but weight is going up so not worried.

alternating db curls standing

10kg x 10 x 3

12.5kg x 10 x 3

preacher db curls

9kg x 10 x 5 sets each arm,

7.5kg x 10 x 2 left arm only as its still lagging

standing ezbar

bar+10kg x 10 x 5

machine preacher

10lb x 10

20lb x 10

30lb x 10

40lb x 10

50lb x 8 pb

and back down to 10lb x 10

10lb x 10 x 3 sets each arm one arm at a time

fast alternating db curl dropset

5kg x 30 x 2

overhead tricep extension

one arm 9kg x 10 x 3 each side

same again with 10s ouch

overhead tricep extension

both arms, 17.5kg x 12

20kg x 10 x 3

cg bench

40kg x 10 x 5

tricep pushdown

rope:

12lb x 10

18lb x 10

24lb x 10 x 3

30lb x 10 x 3

same again with vbar

before i left did 3 sets of 20kg bb curls , 10 reps or so

left is still struggling, the forearm is getting mad pump and not working the bicep as much as id like.. im not gripping the db tightly at all as tom recommended but still getting painful pump in my left forearm

arms pumped as after this

standup class tonight

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felt pretty fresh today amped as to do some deadlifts

while waiting for bumper plates did:

tbar row

20kg x 10 x 5 sets

then

deadlifts

bar x 12

60kg x 12

100kg x 5

120kg x 1 (pb \:D/ )

100kg x 5 x 5 (rep/set pb ) and wasnt too hard

on the 5x5 i changed grip a couple times like alternated between right hand palm forward and left hand palm forward, i prefer one hardout to the other.

widegrip pulldown

42lb x 10 x 2

48lb x 10 x 2

54lb x 10 x 2

wide hammer grip pulldown

42lb x 10 x 2

48lb x 10 x 2

54lb x 10 x 2

machine rows

20kg/side x 10 x 5 sets each side one arm at a time

machine pulldown

20kg/side x 10 x 3 sets

bb shrugs

bar x 20

40kg x 15

60kg x 10 x 2

seated cable rows

48lb x 8 x 3

after the deads my grip was just gone so couldnt do a whole lot but did what i could and got a decent back pump for it.

double class bjj and standup tonight

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good shoulder session, finally got past the 40kg bb press and hopefully it keeps going up.

standing bb ohp

bar x 12 x 2

40kg x 5 (was gonna do 5x5 but the first 5 felt tooo easy)

45kg x 5 x 5 (rep and weight pb) (easier than it should have been, except last rep of sets 4 and 5 i had to use a tiny bit of leg drive)

40kg x 8

30kg x 10

bar x fail x 2 (like 18 reps each time)

BTN Press

30kg x 8 x 4

db side raises

7.5kg x 10 x 5

front raises

10kg plate x 10 x 2

10kg plate x 18

6kg dbs alternating, 12 each side x 2

7.5kg dbs alternating 12 each side x 2

rear db flys

6kg x 10 x 2

7.5kg x 10

machine rear fly

75lb x 10 x 2

90lb x 10 x 2

60lb x 15 x 2

machine shoulder press to finish

20lb x 10

30lb x 10

40lb x 10

50lb x 10

60lb x 10

70lb x 10

80lb x 10

90lb x 6

kept rests short for these

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mean leg session

getting the hang of squatting now, and feeling less and less like im gonna break something when i go deep.

squat:

bar x lots

60kg x 10 x 2 sets

80kg x 5 x 2 (was gnna do 5x5 but felt easy)

90kg x 5 x 2 sets pb

100kg x 3 (20kg pb cos i feel confident putting heavier weight on now that form is ok)

80kg x 5 x 3 sets

60kg x 12 x 2 these were a grind

did a couple of these sets with heels on plates but mostly without

chucked the tampon pad on the bar for 1 of the 100kg sets but trying to avoid using it.

leg extension

75lb x 10

90lb x 10

105lb x 10

120lb x 10

135lb x 10

150lb x 10

165lb x 10

180lb x 10

one leg extension

75lb x 8 x 4 each side

dropset 45lb x 12 x 2 each side

seat hamstring curls

90lb x 15 x 2

105lb x 10 x 2

120lb x 10 x 2

leg press not too heavy pretty tired by now

80kg x 10

120kg x 10

160kg x 10

200kg x 10

160kg x 10 x 2

120kg x 20

80kg x 40

no calves today cos they cripple me for mma training and im happy with the state of them at the moment.

10minute incline walk

double class bjj and stand up tonight

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