jimmybro1 Posted August 28, 2013 Author Report Share Posted August 28, 2013 That's the one. And you've just reminded me - my physio called it Clam Raises (or something to do with clams). I never did it against the wall, but that sounds like a smart idea.Doing it aganist the wall removes the rotation about your pelvis so all hips and glute. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted September 6, 2013 Author Report Share Posted September 6, 2013 Went to Little Indian Restaurant last night, that mango chicken tastes awesome! Deadlifts60kgx12100kgx12140kgx8160kgx3170kgx3180kgx6140kgx21Was going for 30 reps at 140kg but could only manage 21 felt like I was going to vomit and really tested endurance!Followed but with some pull-ups12,12,10,8,8,6Decided not to compete at CAPO nationals as I've only just started squatting again after a 8 week layoff, strength is still a long way from what it was interms of squats. Will do the November Competition though. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted September 11, 2013 Author Report Share Posted September 11, 2013 Recovery on Hip/Abductor is coming along nicely squatting 130kgx5x5 at the moment relatively pain free. Will continue to increase weight by 10kgs a week. Currently on antibiotics at the moment for an ear infection which I hadn't had time to get treated earlier because of work. Have been on the antibiotics for a week now and it seems to be hindering recovery from workouts. Seem to have a lot more DOMs. Trained shouders today. Miltary Press 40kgx20, 60kgx10x5Laterial Raises 16kgx20, 18kgx14x5, 14kgx12, 10kgx16Rear Delt Flies (Machine) 5 sets of 16Face Pulls 5 sets of 14 Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted September 16, 2013 Author Report Share Posted September 16, 2013 Trained Chest today with the little bro. Flat Barbell Press 60kgx16, 80kgx10, 100kgx3 (Pause Press), 110kgx5x5 (Pause Press)Machine Incline Press 1PPSx16, 1 1/2PPSx12x3Flat Dumbell Flies 16kgx20, 20kgx14x4Finished up with some foam rolling on the lower body.Strength on Bench is increasing a lot and technique is improving a lot. Aiming for a 140kg pause press this year. Current Macros240g Protein 600g Carbohydrates and 100g Fat Quote Link to comment Share on other sites More sharing options...
rapz Posted September 16, 2013 Report Share Posted September 16, 2013 Trained Chest today with the little bro. Flat Barbell Press 60kgx16, 80kgx10, 100kgx3 (Pause Press), 110kgx5x5 (Pause Press)Machine Incline Press 1PPSx16, 1 1/2PPSx12x3Flat Dumbell Flies 16kgx20, 20kgx14x4Finished up with some foam rolling on the lower body.Strength on Bench is increasing a lot and technique is improving a lot. Aiming for a 140kg pause press this year. Current Macros240g Protein 600g Carbohydrates and 100g Fat lots of calories there bro, strength be flying up in no time *new_russian* Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted September 17, 2013 Author Report Share Posted September 17, 2013 Yeah pressing has improved a lot and alot smarter now with shoulder health so looking to make some good strength gains. Will hopefully press 140kg in the next CAPO competition. Deads are also progressing a bit, still recovering my strength on the squat though since my injury will hopefully be at the old weights in a fortnight or two *biggrin* Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted September 17, 2013 Author Report Share Posted September 17, 2013 Quads & HamstringsSquats 60kgx10, 80kgx10, 100kgx100, 120kgx5, 140kgx5x5 Stiffleg Deadlift 60kgx30, 80kgx16, 100kgx12x4Hack Squats 1PPSx16, 2PPSx12x4Single Leg Extensions 63kgx16, 84kgx16x3Seated Hamstring Curls 4 sets of 16Absolutely stoked with the squats strength is coming back. Feel really explosive and was only taking 60 second rest between sets. Next week will go up to 150x5x5 Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted September 21, 2013 Author Report Share Posted September 21, 2013 Had a go at the novice powerlifting challenge today. Managed to get 185KGX5 quite easily will go for 190KGX5 in a months time. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted September 23, 2013 Author Report Share Posted September 23, 2013 Have decided to keep a record of body measurements to try and track progress. have tried to do this before a keep falling off track. Measurements as of today:-Chest 117cm-Arm 47cm ® 46cm (L)-Thigh 64cm ® 64cm (L)-Waist 90cm *biggrin*-Height 180cm Chest & TricepsDumbbell Press Incline 26kgx20, 36kgx16, 38kgx14, 40kgx12x2Dumbbell Press Flat 38kgx12, 40kgx12x3Machine Pec Flies 4 sets of 12CGPB 60kgx12, 80kgx12x4 (Pause Press)Tricep Extension 4 sets of 16 Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted September 26, 2013 Author Report Share Posted September 26, 2013 Deadlifts & SquatsBarbell Squats (Hi bar) 60kgx10, 80kgx10, 100kgx10, 120kgx5, 140kgx3, 150kgx3x3Deadlifts 60kgx10, 100kgx10, 140kgx8, 140kgx8, 160kgx3 (2" deficit), 170kgx3 (2" deficit), 180kgx5 (2" deficit)Deadlifts have definitely improved a lot, was taking it easy on squats as I did 150kgx5x5 the previous day. Quote Link to comment Share on other sites More sharing options...
Leeroid Posted September 27, 2013 Report Share Posted September 27, 2013 Good to see the weights are creeping back up. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted September 27, 2013 Author Report Share Posted September 27, 2013 Good to see the weights are creeping back up.Cheers bro, hoping to be back in the 200's in a month or two. Chest (Strength)Flat Bench Press 60kgx10, 80kgx10, 100kgx5, 110x5x5 (pause press first rep of each set).Machine Flies 72kgx14x3Incline Hammer Strength 80kgx12x3 (focusing on keeping tight and contraction)Reasonably happy with session considering taking a fortnight off pressing (focused on squat recovery). Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted September 30, 2013 Author Report Share Posted September 30, 2013 Back & BicepsBarbell Bent Over Rows 60kgx12, 80kgx16, 100kgx14x3, 120kgx10, 60kgx20BW Pull-Ups 12,12,10,10,8Machine Horizontial Rows 109kgx14, 114kgx12x2, 119kgx12x2Seated Dumbbell Curls 16kgx20, 18kgx16x3Hammer Curls 18kgx16, 20kgx12x2 Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted October 3, 2013 Author Report Share Posted October 3, 2013 Deads & SquatsSquats 60kgx10, 100kgx10, 140kgx5, 160kgx3x3Deadlifts 100kgx12, 140kgx8x2, 160kgx3, 180kgx3, 190kgx1 Good Mornings 60kgx20x4Pull-ups BW 12, 12, 10, 10, 8Was disappointed with the deadlifts was suppose to be an easy workout doing 160x3, 180x3 & 190x3 on the working sets just didn't seem to have the strenght today to get it done.Squats are coming back up nicely will do 170x3x3 next week not sure what to do interms of deads. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted October 8, 2013 Author Report Share Posted October 8, 2013 Quads & HamstringsBarbell Squats High Bar 60kgx10, 80kgx10, 100kgx10, 120kgx5, 140kgx3, 150kgx5x9!Stiffleg Deadlifts 60kgx20, 80kgx16, 100kgx12x3, 80kgx12, 60kgx20Was pleased with the squats did the first 8 sets of 5 at 150kg without a belt and then added the belt the last set.Late as for work LOL workout took 60minutes and feeling it already! Quote Link to comment Share on other sites More sharing options...
Leeroid Posted October 8, 2013 Report Share Posted October 8, 2013 Quads & HamstringsBarbell Squats High Bar 60kgx10, 80kgx10, 100kgx10, 120kgx5, 140kgx3, 150kgx5x9!Stiffleg Deadlifts 60kgx20, 80kgx16, 100kgx12x3, 80kgx12, 60kgx20Was pleased with the squats did the first 8 sets of 5 at 150kg without a belt and then added the belt the last set.Late as for work LOL workout took 60minutes and feeling it already! Intense workout bro! Looks like a Smolov workout haha! Speaking of which, you could probably give it a go. Quote Link to comment Share on other sites More sharing options...
rapz Posted October 8, 2013 Report Share Posted October 8, 2013 those squats! getting stronger and stronger Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted October 9, 2013 Author Report Share Posted October 9, 2013 Just looked at the Smolov template, that's an intense program squatting four times a week with crazy number of sets! Recovery would be tricky. Cheers Rapz, really want to get a 210kg squat Raw this year... might be a bit to much of a challenge! Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted October 10, 2013 Author Report Share Posted October 10, 2013 Squats & DeadsBarbell Squat High Bar 60kgx10, 100kgx10, 120kgx5, 140kgx4, 160kgx2, 170kgx3x4Deadlifts 60kgx16, 100kgx12, 140kgx10x3 Took it easy on deadlifts today, body was a little fried after squats which I wanted to focus more on. Managed to squat 170kg with a belt or wraps and paused in the hole. Hip was a little sore between sets so had to stretch out between sets. One thing I am noticing is that I am having a hard time setting up my foot placement no matter what weight I am squatting I have to draw a line on the floor of the squat rack to a-line my feet to. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted October 18, 2013 Author Report Share Posted October 18, 2013 Squats & Deadlifts Squats 60kgx10, 80kgx10, 100kgx10, 120kgx5, 140kgx5, 150kgx2, 170kgx3x3, 170kgx5Deadlifts 60kgx16, 100kgx12, 140kgx5x2, 160kgx3, 180kgx1, 200kgx1I am going to start a deadlift program after the Push/Pull competition to try make some decent improvements on my deadlifts and have more structure to my training. I trying out a 10 week staggered deadlift program http://muscleandbrawn.com/10-week-staggered-deadlift-workout-program/Excel sheet with lifts for the 10 weeks attached Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted October 30, 2013 Author Report Share Posted October 30, 2013 Haven't been consistent with my journal recently been a bit tied down by work. Have been deloading this week for the Push/Pull competition this coming Saturday will be good to have a weekend off work!Recently my hip seems to have been playing up again towards the end of my 5x5, 3x3 training template so I'm ending back to the physio today going to another physio "Sports Med" in Hamilton for a second opinion, might also go and see Peter Hunt since he has been recommended by a few people. Doing a lot of foam rolling a stretching to try be as pain free as possible for the Push/Pull meet lower back also seems to be getting a little sore from the long hours of seated work. Finish my strenght program with a 175x4 squat, 180x8 deadlift and 120x5 bench. Looking forward to improving this numbers coming into the new year. Thinking about opening the bench with 120 and hopefully getting a PB of 140. Going to be conservative with my deadlift and open with 180 and see how the back/hips are feeling on the day. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted November 2, 2013 Author Report Share Posted November 2, 2013 Competed in the Push/Pull meet today didn't quite get the lifts I was aiming for.Managed to get my first and second attempt on the bench (120,130) but missed the 140 couldn't keep tight at the bottom. As for deadlifts opened with 180 since back wasn't feeling strong during the warmup and got 200 on the second attempt missed a 210 attempt. Got a few things to work on, particularly the deadlift. Have already got a deadlift template to help me work towards a clean 225 deadlift this year hopefully! Their where a few impressive benchers and Dale Sheppard was an absolute freak and pulled a 335 I think 100% raw (no belt/suit). Ended up taking the overall with a 500 total. I beat my brother though which was the main goal, would have had me if he got the 215 deadlift if he hadn't hitched! Quote Link to comment Share on other sites More sharing options...
rapz Posted November 3, 2013 Report Share Posted November 3, 2013 i saw that vid of dale pulling that dead, made it look like a piece of piss! oh and good stuff on beating the bro, always a good feel Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted November 9, 2013 Author Report Share Posted November 9, 2013 i saw that vid of dale pulling that dead, made it look like a piece of piss! oh and good stuff on beating the bro, always a good feel Cheers Rapz.Bench60kgx12, 80kgx12, 100kgx5, 105kgx5, 110kgx5x3Feeling a lot weaker since the meet, Got deads and squats tomorrow first session on the straggered program. Quote Link to comment Share on other sites More sharing options...
jimmybro1 Posted November 10, 2013 Author Report Share Posted November 10, 2013 Squats & DeadsSquats 60kgx10, 80kgx10, 100kgx10, 120kgx5, 140kgx5, 160kgx3, 170kgx4(belt added), 180kgx4, 180kgx2Deadlifts 60kgx12, 100kgx12, 140kgx5, 160kgx5x5Was absolutely stoked with the squats was going to do another set but through it would be best to play it safe. Quote Link to comment Share on other sites More sharing options...
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