AK's Journal...

[ExpensiveUrine]

AK, my european Bebo friend, nice squats.

[AK]

AK, my european Bebo friend, nice squats.

Yeah right... You probably front squat the same weight on one leg... Right :wink: Thanks anyway

How is your training going?

[poos_n_wees]

Hello P&W .... The best if you have a look for your self @

http://www.t-nation.com/readArticle.do; ... ceTraining

Its about 2/3 down the article....I hope it helps :wink:

You ROCK. Cheers for that!

[AK]

Bench 2 sets of 5-4-3-2-1 @ 105 ( failed on 3 reps on second set ... droped down to 100 )

Chin ups

2 sets of 5 @ BW + 15lb

2 sets of 6 @ BW

Supine rows rows 3 sets of 8 @ BW

Purple band quizes 3 sets of 8

Close grip Bench press

4 @ 90

3 @ 95

* getting over the light cold I had the last week

[AK]

Front squats;

4 @ 100

3 @ 110

3 @ 120

5 @ 100

High box squat a few sets of 3s @ 60 + 15kg chains ... playing with form.

Pull troughs 3 sets of 8 @ whatever....

GHRs

8 @ BW

8 @ BW + 5

7 @ BW + 10

5 @ BW + 15

3 @ BW + 15

Core: front and side plank.

* Fronts felt ok but still VERY aware of my back

** box squats felt weird... Been a long time since I done them and my flexibility is less than optimal... So daily streching is in order.

***GHRs rulled :wink:

[AK]

Bench with 55 kg chains:

3 @ 60

2 @ 70

2 sets of 3 @ 65

2 board

2 @ 125

2 sets of 3 @ 122.5

3 board

3 reps @ 130 / 135

1 @ 140

Pull ups (bodyweight only) 6 / 4 /4 /4/3

Blast chain rows 3 sets of 8-10

* Bench with chains felt great , still feel weak on 2 boards tho...

** Blast chain rows felt nice and easy will have to add weight

[poos_n_wees]

GHRs

8 @ BW

8 @ BW + 5

7 @ BW + 10

5 @ BW + 15

3 @ BW + 15

What the FRICK! That is awesome how you can do these WITH added weight :twisted:

[AK]

GHRs

8 @ BW

8 @ BW + 5

7 @ BW + 10

5 @ BW + 15

3 @ BW + 15

What the FRICK! That is awesome how you can do these WITH added weight :twisted:

Hello P&W!

I have to point out that there is a different between GHR and NATURAL GHR.

Natural GHR "only" works your hamstrings in knee flexon, therefore making it much harder for you to complete the reps ( or any for that matter ). Just the same way as leg curls are knee flexion dominant.

Now, GHR on a proper machine works simoltaneously you hamstrings in knee flexion and HIP EXTENTION as well. Very important difference for a powerlifter or any other strenght athlete! As you are rellying on hip extension in dead-lift and squats to a great degree.

You are also useing your calfs, glutes and lowerback making it an excellent posterior chain exercise for powerlifters. Because these added muscles involved in the movement ... the GHRs on a proper machine are "easyer" to complete, than a natural GHR where you isolate your hamstrings in knee flexion, thus you can use added weight on them after a while.

( Mind you, me and the GHR machine been "good fiends" for a long time now... ha ha ha )

On the other hand a movement such as a Good morning or Romanian deadlift would be very hip extention dominant.

Now I think Body Builders should be aware of this as well for the reason that YOU ALL WANT to have a MASSIVE hamstring up close to your BUTT ... making the transition of glutes to hamies flow-less IMHO

:wink: I hope it helped ... let me know if I was not clear :roll:

PS: I assumed you tried natural GHRs but never been on a GHR machine ... Sorry if I am wrong. :oops:

[AK]

Pull troughs:

4 sets of 8 @ 120

GHRs

2 sets of 8 @ BW + 10

2 sets of 5 @ BW + 10

4 reps @ BW

Core: Forward planks with 15kg / side planks with 5 lb :oops:

Suitcase deadlift with 30 lb

* I love the pull troughs... but it bothers my back the next day ( sight )

[poos_n_wees]

I have to point out that there is a different between GHR and NATURAL GHR.

Natural GHR "only" works your hamstrings in knee flexon, therefore making it much harder for you to complete the reps ( or any for that matter ). Just the same way as leg curls are knee flexion dominant.

Now, GHR on a proper machine works simoltaneously you hamstrings in knee flexion and HIP EXTENTION as well. Very important difference for a powerlifter or any other strenght athlete! As you are rellying on hip extension in dead-lift and squats to a great degree.

You are also useing your calfs, glutes and lowerback making it an excellent posterior chain exercise for powerlifters. Because these added muscles involved in the movement ... the GHRs on a proper machine are "easyer" to complete, than a natural GHR where you isolate your hamstrings in knee flexion, thus you can use added weight on them after a while.

( Mind you, me and the GHR machine been "good fiends" for a long time now... ha ha ha )

On the other hand a movement such as a Good morning or Romanian deadlift would be very hip extention dominant.

Now I think Body Builders should be aware of this as well for the reason that YOU ALL WANT to have a MASSIVE hamstring up close to your BUTT ... making the transition of glutes to hamies flow-less IMHO

:wink: I hope it helped ... let me know if I was not clear :roll:

PS: I assumed you tried natural GHRs but never been on a GHR machine ... Sorry if I am wrong. :oops:

Crystal clear! Yeah, I assumed you meant the natural GHRs

Very helpful thanks!

[AK]

Bench press: 2 sets of 5-4-3-2-1 @ 105

Chin ups:

5 @ BW + 20lb

2 sets of 4 @ same as above

Mixed grip pull ups: 2 sets of 6 @ BW

Supine rows: 3 sets of 8 @ BW + 5kg

Close grip BP:

3 @ 90

3 @ 100

5 @ 90

* Very happy with my bench progression, glad I could complete my sets this time around.

** Close grip moving up nice and slowly... should get back to my old PB soon-ish.

[AK]

I went to an oesteophat to get some work done on my back.

He seems to think I have my hip out of line, did some manual therapy and advised me against my usuall lowerbody workout. Therefore taking today off from training.....

[AK]

Bench with 55kg chains....

3 @ 70

2 set of 3 @ 72.5

3 @ 70

2 Board presses

3 @ 120

2 @ 125

3 board presses

3 @ 130 / 135

Pull ups 3 sets of 8

Blast chain rows 3 sets of 8 @ BW + 5kg

Purple band squezes 2 sets of 8

* Happy with the chain work/progression.

** Vertical pulling strenght seems to be coming back.

*** My back feels worse AFTER my 1st terrappy session... WTF :?

[AK]

Bench press 3 sets of 4-3-2-1 @ 110

Side to side pull ups 4 sets of 4 @ BW

* Could not complete quite a few of the reps on BP... feeling flat as a pancake so cut this workout short.

[ExpensiveUrine]

How's your back now?

Nice bench despite the feelings of fatigue.

[AK]

How's your back now?

Hello EU!

My oesteophat seems to think that I have my hip out of aligment which caused a sacroiliac injury. This type of injury often makes your back tighten after it happens and I get the typical pain and tightness feeling in the glute area. I decided to give it a chance to heal, thus taking some time off from lowerbody work. I "think" its a ligament injury thus takes a little while to heal as the blod flow to these areas are lilmited. So hopping I can get back into it in a few weeks. Got therapy tomorro again. Want him to realline things, so this not going to be an issue again... :pray:

Cheers

[AK]

Bench with 55 kg added chains:

3 @ 70

3 sets of 3 @ 60

3 Board presses:

3 @ 130

2 sets of 3 @ 140

Wide grip pull ups: @ BW 8 / 6 / 6

Parallel grip pull ups: 3 set of 5 @ BW

Trap bar shrugs 4 sets of 10 @ 80

Purple band squizes 3 sets of 10

* Happy with my 3 board progression.

** I been to the oestheo again on wednesday and it feels better this time around... well right after treatment.

[AK]

Bench press: 3 sets of 4-3-2-1 @ 110

Mixed grip pull ups: 4 sets of 8 @ BW

Supine rows:

8 @ BW

2 sets of 8 @ BW + 5 kg

Close grip bench press:

3 @ 100

3 @ 105

* I completed all reps in the bench. I am pleased with this progression .... Felt strong on the second and third wave.

** My close grip bench keeps climbing up ... I felt that I still had more in me, but wanted to preserve my self for thursdays workout. Still a bit more before I get back to my PB on these but they coming around.

*** Oestheo tomorro .... feeling a bit better may try a few lowerbody movements next week. I see how I feel...

[AK]

.

.

2 board presses:

5 @ 120

3 @ 125

3 @ 130

2 @ 135

Pull ups: 5 sets of 6 @ BW

Blast chain rows 3 sets of 10 @ BW + 5 kg

* 2 board is climbing... Keep it up "God all mighty" :wink:

** CHEERS for the help Old Bull .... You are a legend!!!

[Mike Zero]

How's the back going?

[AK]

How's the back going?

Hello MZ!

Been to the Oestheo on Tue ... After treatment it flared up again. He thinks its "normal" .... I still feel tightness and a little discomfort during the day, but 90% of the pain disappeared. I guess its improoving nice and slowly but be a little while before I become confident enough to load it :?

[AK]

Bench Press 4 sets of 3-2-1 @ 115

Parallel grip pull ups 2 sets of 10 @ BW

* I got stuck on qiet a few reps in the bench.

** Felt low on energy, not really prior to session but after a few sets... cut it short.

[AK]

Back squat

One legged squats

Good morning

GHR

Single leg dumbbell deadlift

Core

Streching

* Just 2-3 sets of each... very little weight...

** Had treatment on Tuesday a bit flared up...

[AK]

6 th of Sept Thursday / Bench ....Upper body...

3 board

3 @ 140

2 @ 145

3 @ 140

2 board

3 @ 130

2 @ 130

3 @ 130

Dumbell flat bench

10 @ 60 lb

8 @ 80 lb

8 @ 90 lb

Band squizes 1 purple 1 mini 3 sets of 8-10

Cable rows 2 sets of 8

8th of sept. / Lower body ..

Back squats

Front squats

Pause pulls

all very light....

Core

[AK]

Bench 4 sets of 3-2-1 @ 115

Supine rows 3 x 8 @ BW + 5 kg

Floor presses:

5 @ 90

2 sets of 4 @ 100

Nose crushers 8 @ 40

8 @ 45

*Managed to complete all waves on the bench... Happy with it.