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AK

By AK
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AK Member

AK

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29th Shirt work....

Sirt work:

150 yes

157.5 yes

161 yes ( miss load ... ha ha ha )

162.5 No

Floor presses:

5 @ 60 / 80 / 90 / 100

2 sets of 2 @ 110

Blast chain rows: 4 sets of 10 reps

Dumbbell cleans: 3 sets of 10 reps...

* Felt ok on the reps check out the vids... I will have to learn how to use yotube ha ha ha ... in the mean time.... :think:

** Big thanks for the help Old Bull and Gaz !!!!

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Mike Zero Veteran member

Mike Zero

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"The Extension avi is not allowed" comes up... ha ha ha ... Try tomorrow with quick play ...

If you've got at least Windows XP you should have Windows Movie Maker.

Open that and drag your avi file onto it. Then put the avi file onto the timeline down the bottom of the screen. Click 'file', then 'save movie file'. Save it to My Computer. Enter name of the movie and the location you want to save it in. In the next window you choose the quality, I go for 'Video for broadband (512 Kbps)' since it's only for uploading. Click next and then it'll create your movie in the chosen location. Then you can upload it. :)

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AK Member

AK

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"The Extension avi is not allowed" comes up... ha ha ha ... Try tomorrow with quick play ...

If you've got at least Windows XP you should have Windows Movie Maker.

Open that and drag your avi file onto it. Then put the avi file onto the timeline down the bottom of the screen. Click 'file', then 'save movie file'. Save it to My Computer. Enter name of the movie and the location you want to save it in. In the next window you choose the quality, I go for 'Video for broadband (512 Kbps)' since it's only for uploading. Click next and then it'll create your movie in the chosen location. Then you can upload it. :)

Thank you... I have MAC at home but I am at my girl's place ... Very helpfull explanation :nod:

Ha ha ha ... Ijust tried ... extention wmv is not allowed :think:

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Mike Zero Veteran member

Mike Zero

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"The Extension avi is not allowed" comes up... ha ha ha ... Try tomorrow with quick play ...

If you've got at least Windows XP you should have Windows Movie Maker.

Open that and drag your avi file onto it. Then put the avi file onto the timeline down the bottom of the screen. Click 'file', then 'save movie file'. Save it to My Computer. Enter name of the movie and the location you want to save it in. In the next window you choose the quality, I go for 'Video for broadband (512 Kbps)' since it's only for uploading. Click next and then it'll create your movie in the chosen location. Then you can upload it. :)

Thank you... I have MAC at home but I am at my girl's place ... Very helpfull explanation :nod:

Ha ha ha ... Ijust tried ... extention wmv is not allowed :think:

Really? That's what I do all the time, how did you get it to work in the end?

Anyway nice pressing. It looks like you've mastered that shirt, looks like you're touching with ease. Good stuff. :nod:

Good to put some faces to names as well (although I suck with faces and will have probably forgetten in 2 weeks... :pfft:)

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AK Member

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If you've got at least Windows XP you should have Windows Movie Maker.

Open that and drag your avi file onto it. Then put the avi file onto the timeline down the bottom of the screen. Click 'file', then 'save movie file'. Save it to My Computer. Enter name of the movie and the location you want to save it in. In the next window you choose the quality, I go for 'Video for broadband (512 Kbps)' since it's only for uploading. Click next and then it'll create your movie in the chosen location. Then you can upload it. :)

Thank you... I have MAC at home but I am at my girl's place ... Very helpfull explanation :nod:

Ha ha ha ... Ijust tried ... extention wmv is not allowed :think:

Really? That's what I do all the time, how did you get it to work in the end?

Anyway nice pressing. It looks like you've mastered that shirt, looks like you're touching with ease. Good stuff. :nod:

Good to put some faces to names as well (although I suck with faces and will have probably forgetten in 2 weeks... :pfft:)

Oh I ment.... avi or wmv are not allowed on the NZBB side :doh: .... I signed up with Youtube at the end and then it was self explanatory.

Cheers for the tips tho :nod:

I would not say " I mastered the shirt .. :^o " but feel much better in it than used to... I hope it will progress nice and steady for a little while.

Thank you for the kind words MZ :oops:

Also while I remember ... got my body fat measured yesterday .... 19-20 % ha ha shame! :protest: I weigh 87 now so that means i could get back into the 82.5 category... I was only 79kg at my first comp ... probably with less than half the body fat than ha ha ha

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AK Member

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Good Session you SHW. 125kg+ pt better watch out.

Shirt is coming into its own now.

OB 8)

SHW huh :wink: Ha Ha Ha SHAME ... I will go on a diet after the comp and check my body fat and weght at the begining of february...

Cheers for the help with the shirt :nod:

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AK Member

AK

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30th of Nov. Deadlift session...

Deadlift:

5 @ 60

3 @ 70 / 90 / 110 / 120

GHR with single mini band: 3 sets of 8 reps

One legged back extentions: 3 sets of 10 each side..

Core...

* Ok session... back got a bit tight but no inflamination... thats a progress.

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Monday ... Dynamic BP day...

Speed BP 6 sets of 3 reps @ 62.5 + 15kg chains

2 Board presses:

5 @ 100 / 115 / 120

3 @ 130

3 Board presses:

2 sets of 3 @ 140

Seated rows 4 sets of 8-10 reps...

Dumbbell cleans: 3 sets of 10 reps....

* I need more speeed!

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Squat day...

Squats: 5 reps @ 60 / 80 / 3 sets of 5 on 100

Front squats 5 @ 60 / 80 / 100

Overhead walking lunges 3 sets of 8 @ 20 kg

GHRs : 8 @ BW + 3 sets with single mini band

Core....

*The second and third set on the 100 back squat felt a bit restricted on my low back .... My girl wants me to see the bright side of it. Eg: last week I had the same feeling on the 60 not today tho... So I try to be positive about it... :think:

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Shirt session...

I did my usuall warm up... than hit my opener 150.... felt ok.

2 Board 3 @ 100 / 120 / 125 / 130 / 135

3 Board 3 @ 140 / 2 @ 150 ( failed third rep )

Lat pull done: 3 sets of 6-8 reps

Face pulls 3 sets of 10 plus reps...

*A bit low on energy tonight...

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10th ... Monday...

Speed BP: 6 sets of 3 @ 62.5 + 25 chain

2 board: 3 @ 110 / 120 / 130

3 Board: 3 @ 140

Floor press: Worked up to a triple on 100

Seated cable rows: 3 sets 8-10 reps

Dumbbell cleans: 3 sets of 10-ish

* Just an easy, BP session leading up to the comp.

Squating on the 11th ... Tue

Squats 5 @ 80 / 100 / 120

Front squats:

5 @ 60 / 80 / 90

3 @ 100

GHR 3 sets of 8 reps ....

Core....

* Squats felt foreign... hate it how I cant find my groove :evil:

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15th of Dec Powerhouse Bledisbro....

Squat:

1st 75 ( token lift )

2nd no attempt

3rd no attempt

Bench:

1st 150 ok ( 2 white one red )

2nd 157.5 ( got it up but got two reds for placing the bar too low on the chest below the sternum :oops: ) no lift

3rd 157.5 ( 3 whites ) good lift :wink:

deadlift:

1st 105 ( token lift )

2nd no attempt

3rd no attempt

* Happy with my bench but obviously I need to do some work on my form. I wish I been injury free .... miss my squat and deadlift training ... :(

** Great comp, well organized, lots of VERY-VERY STRONG lifters :nod:

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Old Bull Veteran member

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15th of Dec Powerhouse Bledisbro....

Squat:

1st 75 ( token lift )

deadlift:

1st 105 ( token lift )

No token lifts there Bro you were hard out trying to beat Donna, seen you in the warm ups.

At least you beat her by 5kgs in each lift if you were red lighted you would not have lived that one down. :pfft:

OB 8)

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AK Member

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15th of Dec Powerhouse Bledisbro....

Squat:

1st 75 ( token lift )

deadlift:

1st 105 ( token lift )

No token lifts there Bro you were hard out trying to beat Donna, seen you in the warm ups.

At least you beat her by 5kgs in each lift if you were red lighted you would not have lived that one down. :pfft:

OB 8)

HA HA HA 2 true :wink:

If I got red lighted I would never hear the end of it from the boys ( cough ... cough... PT and YOU :pfft: smart arses) Great comp bro well organized and so many great lifters... well done OB

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