Lavers Workout Log

[Laver]

PnW,

Relatively narrow I guess, it used to be shoulder width, now its about a foot width wider each side, might even go a lil wider, gonna experiment and see what works best

[Flamer]

Hey Laver - I can't do narrow squats either, just feels wrong and uncomfortable and I can't go heavy. I find the wider my stance the better I go! Don't know if there is a particular reason.

[SamWelly]

Hey Laver - I can't do narrow squats either, just feels wrong and uncomfortable and I can't go heavy. I find the wider my stance the better I go! Don't know if there is a particular reason.

Less ROM with wider feet position apparantly.

[SoaringSwine]

Video has to wait till weekend, transfer cables in wrong city.

Aren't in Wellington are you? Because if I remember your avatar correctly, I swore I just saw you walking out of New World Metro on Willis st about 15 mins ago...

[Laver]

I am in many places,

Everywhere and nowhere.

Haha

Na bro not in welly,

But speaking of welly, im trying to jack up a weekend to get down to PH and train with you, ill let you know how I get on, where bouts in welly you live?

[SoaringSwine]

I am in many places,

Everywhere and nowhere.

Haha

Na bro not in welly,

But speaking of welly, im trying to jack up a weekend to get down to PH and train with you, ill let you know how I get on, where bouts in welly you live?

You must have a doppelganger. Good thing I didn't say something then!

I live opposite town hall if you know where that is... Heart of town pretty much. I train Saturday and Sunday so hit me up when you're here.

[Laver]

9th May 2008

Biceps and Abs

Straight Bar Curls

6 * 40kg * 1

5 * 40kg * 1

42.5 next week

DB Hammer Curls

6 * 16Kg * 1

3.5 * 18 * 1

18's next week

Curl Car Curls

5 * 35Kg * 2

Lying Leg Lifts

12 * 3kg * 2

Cable Crunches

10 * 50Lb * 2

12 * 60Lb * 1

70Lb next week.

Comments

First bicep session on MAX-OT, went well, look forward to next week, partner ever showed up, yay!

[Laver]

Heres a vid of the squats from last Wednesday, as promised, changed to uTube and all working well.

[SoaringSwine]

Heres a vid of the squats from last Wednesday,

Thought I'd go against the grain and stay away from utube,

Not sure if this is all working well, i'm sure you'll let me know if its screwed.

Free video hosting, video codes at www.vidiLife.com

Yeah not working. Go (video)insert direct like here(/video). But replace the ()'s with []'s

[Laver]

Lol, u weren't supposed to already have tried to look at it dick, only posted it 20secs ago!

yeh figured it out, shud be good now (only thing im unsure of is if the site has decoded it FULLY yet... its sticking for me, at around the 20sec mark)

[SoaringSwine]

Yeah you posted just as I logged on. The video is stuffed for me too. You do one squat then freeze, for a while I was wondering when you would squat again!

From what I did see... Nice depth. If you want big quads keep doing what you're doing. If you want stronger hammies and a bigger squat you'll have to change how you squat.

[poos_n_wees]

Yeah, I could only see 1 squat then it stopped. Lose the pride already and go load it on youtube

[Laver]

haha yes its uploading to the tube now, will post shortly.

[Laver]

Yeah you posted just as I logged on. The video is stuffed for me too. You do one squat then freeze, for a while I was wondering when you would squat again!

From what I did see... Nice depth. If you want big quads keep doing what you're doing. If you want stronger hammies and a bigger squat you'll have to change how you squat.

Can you expand on that a bit SS?

What sort of changes do you mean?

Im not actually wanting the latter, but would like to be educated as such

[SoaringSwine]

You're breaking at the knees first, which causes them to go over your toes. From this position at the bottom of the squat it forces you to rely pretty much all on your quads. With a powerlifting squat, you break with your hips first so your knees don't float forward (lower leg perpendicular to the ground). This allows depth to be more easily attained and transfers allows the hammies and glutes to come into play. I haven't got it perfectly yet by any means, but you kind of get the idea from the video in my journal.

[Laver]

SS, That would make me fall over

My hips flexibility wouldn't allow it either, which is what I've complained about in the past, brings my back into it more than it should cos I lean forward to much, however wider stance has helped this

I would be interested in learning how to squat properly P/L style.

Wednesday 12th May 2008

0710 Legs

Squats

4 * 105Kg * 1

4 * 100 * 2

Note

Intense acute burning sensation in lower right abdomen area, don't want to cause a hernia, so dropped it 5kg, might get to doctor to check it out.

My squats seem to be plagued with problems, slowly getting over them 1 by 1....

At least I can still keep my deads and benches heavy!

Gona try 105 again next week and see how it feels.

Leg Press

6 * 270kg * 2

Curls

4 * 40 * 2

Stiff leg dead lifts

5 * 100Kg * 2

Gona need to start brining chalk to leg sessions, could hardly hold the bar!

Standing Calf Raises

8 * 195Lb * 2

Seated Calf Press (Leg Press Machine)

7 * 240Kg * 2

Comments

Pissed about the squat pain, rest of workout was good.

[SoaringSwine]

SS, That would make me fall over

My hips flexibility wouldn't allow it either, which is what I've complained about in the past, brings my back into it more than it should cos I lean forward to much, however wider stance has helped this

I would be interested in learning how to squat properly P/L style.

Wednesday 7th May 2008

0710 Legs

Squats

4 * 105Kg * 1

4 * 100 * 2

Note

Intense acute burning sensation in lower right abdomen area, don't want to cause a hernia, so dropped it 5kg, might get to doctor to check it out.

My squats seem to be plagued with problems, slowly getting over them 1 by 1....

At least I can still keep my deads and benches heavy!

Yeah you may think that you'll fall over, it takes a lot of learning. It's inevitable you have to lean forward more. The wider you get the easier it is to stay upright because your arse isn't as far behind your heels as with a normal stance.

Check this out:

As for that pain. Sounds very similar to what I had. Of course go get it checked out, make sure it's not a hernia etc. But don't go too heavy on the deads either, they just made it worse.

Edit; just keep doing hip flexor + groin streches so you can go wider.

[Laver]

Yeah you may think that you'll fall over, it takes a lot of learning. It's inevitable you have to lean forward more. The wider you get the easier it is to stay upright because your arse isn't as far behind your heels as with a normal stance.

Check this out:

As for that pain. Sounds very similar to what I had. Of course go get it checked out, make sure it's not a hernia etc. But don't go too heavy on the deads either, they just made it worse.

Edit; just keep doing hip flexor + groin streches so you can go wider.

Hey man, what are some hip flexor exercises?

Im already doing these 7 before my squats, http://stronglifts.com/7-dynamic-stretc ... -mobility/

Also, so with the width,

If im wanting to go heavier and get proper P/L technique, I need to widen my stance as much as is required so I can stay back or??

Else how do I go about being able to stay back more?

Re: Pain

Yeh it kinda sucked, fortunately the deads dont effect it, its not the first time I've had it, Ill keep doing what im doing and see how it goes, ill see a doctor is it persists

[Laver]

This is just quick,

Got my 4 * 80kg * 3 on bench, absolutely stoked, looking forward to 82.5 next week, good to finally be getting nice PR's on the bench.

Everything else went well, good lifts.

Will post proper version later or tomorrow

[Laver]

Tuesday 13th May 2008

Chest and Abs

Bench Press

Warmups sets

12 * 40Kg

10 * 40kg

Weight accumilation sets

6 * 50kg

3 * 60kg

1 * 70kg

Heavy sets

4 * 80 * 2 PR

3 * 80 * 1 4th Rep was spotted quite heavily.

Incline Bench DB

6 * 26Kg * 2

Decline Bench

4 * 70kg * 1

Cable Crunhes

12 * 60Lb * 3

Weighted Incline Crunches

12 * 10kg * 1

12 * 15Kg * 1

Comments

So stoked to hit the 80kg bench, been waiting 2 weeks!

82.5 next week!

Inclines, I need a little advice here.

We have 26kg Dumbells, then we have 30kg dumbells, no 28's.

Any ideas on how to build up the 30's?

At this stage im thinking of using 26's till I can get 6 or 7 easy reps, then go to 30's, hopefully getting 2 or 3 out, then spotting whatevers left to get me up to 4 reps, then Ill be looking to follow the same plan before moving up to 35kg, the next closest increment!

[Laver]

Wednesday 14th May 2008

Back and Traps

Bent Over BB Rows

6 * 60 * 3

Pulls-ups

4 * BW * 1

Better form than last week, good.

V-Bar Pull-downs

5 * 150Lb * 2

Straight Bar cable Rows

5 * 135Lb * 1

Deadlifts

3 * 125Kg * 1

4 * 125 * 1

BB Shrugs

6 * 90kg * 1

To heavy, not good ROM/Contraction.

Comments

Still trying to figure out best way to do the bent over rows, on a Flat bench or standing.

Rest of it went ok,

Happy to get the Deads out, considering 125Kg used to be my 1RM

Tomorrow - Shoulders and Triceps

[Laver]

Thursday 15th May 2008

shoulders Triceps

Arnold Style DB shoulder Press

Warm up sets

11 * 10Kg

10 * 10

Weight accumilation sets

6 * 12

3 * 16

1 * 18

Heavy sets

5 * 20kg * 3

Standing BB Military Press

6 * 40kg * 2

Lat Side Raises

8 * 12kg * 2

Lying BB Tricep Press

3.5 * 40kg * 2 TOO HEAVY

4 * 37.5 * 1

Cable Tricep Press Down

6 * 70Lb * 3

Overhead DB press

3.5 * 24Kg * 2

Comments

I loved this session, because I come home and could hardly lift my arms to write up my log.

Having trouble making progress on the Tricep ones, I think they get worn out on the PB's for sholders each week!

[Laver]

Friday 16th May 2008

Biceps and Abs

Straight Bar Curls

4 * 42.5kg * 3

DB Hammer Curls

5 * 18 * 2

Curl Bar Curls

6 * 35Kg * 1

5 * 35Kg * 1

Lying Leg Lifts

12 * 3kg * 2

Cable Crunches

12 * 70Lb * 2

Comments

Good session, good increases from last week all round.

[Laver]

Monday 19th May 2008

0710 Legs

Squats

2 * 105Kg * 1

2 * 100 * 1

4 * 100 * 1

Note

Still getting the Intense acute burning sensation in lower right abdomen area when doing the 105kg, significantly reduces when on 100.

Going to see doctor this week at the hospital and hopefully get it on ACC, cos I get the feeling it won't be easy for the Doc to figure out and might get costly.

Leg Press

4 * 280kg * 2

Same weight next week but more reps.

Curls

5 * 40 * 2

Stiff leg dead lifts

5 * 104Kg * 1

6 * 104 * 1

Standing Calf Raises

8 * 195Lb * 2

Seated Calf Press (Leg Press Machine)

8 * 240Kg * 2

Comments

Bad workout, training partner didn't show up again, got about 6hours sleep last night so didn't want to train anyway! Chest tomorrow, bring on 82.5 bench and PARTNER BETTER TURN UP

[Laver]

Tuesday 20th May 2008

Chest and Abs

Bench Press

Warmups sets

11 * 50Kg

8 * 50kg

Weight accumilation sets

6 * 55kg

3 * 60kg

1 * 70kg

Heavy sets

4 * 82.5 * 1

3 * 82.5 * 1 (4th Spotted)

2 * 82.5 * 2 (3/4 Spotted)

Incline Bench DB

6 * 26Kg * 2

4 * 30Kg * 1

Decline Bench

5 * 70kg * 1

Cable Crunhes

12 * 70Lb * 3

Weighted Incline Crunches

10 * 20kg Plate * 1

10 * 18kg Dumbell * 1

Comments

Wicked session, partner turned up before me for a change and we were straight into it!

Hit the 82.5 on the bench a treat,

Gona stay at 82.5 next week and get the reps up then 85kg the week after

6 * 26 went up easy on the incline, absolutely stoked to get out 4 * 30kg, thought that was a couple week away yet

Next step is 35kg, should have that down in 4-6weeks im hoping, then I have to bitch at the gym to get DB's up to 40kg, until then might just be Barbell Inclines!

Might be the creatine (Last loading day was yesterday, now just 5g in each PWO shake) , or just the diet, but my stength is going up week to week, its awesome!

And re: Doctor visit last night and Hernia type pain,

Gona keep weight at 100kg for a few weeks, then try 102.5kg and slowly increase weight, she said it may just be a sprain / strain of ab / groin muscles so let hope it is and that if I take it easy on the squats for a few weeks it'll settle then I can increase weight more.