Ive been squatting- conjugate programme based on WS.

[Varven]

DC has talked about extreme stretching for changing the lat insertions but believes you have a better chance of changing before 25 (I think).

It's an interesting topic though by all means.

Well im barely 20, so any links to theories etc much appreciated.

[Growth]

Back work: BB rows, Lat Pull downs wide grip/narrow grip, wide grip chins, deadlifts, rack deadlifts.

I actually do like at the most 3 half-hearted sets of bicep curls, they grow almost exclusively cause of all the back work.

Hmmm, seems like you dont have any lacking back exercises. I guess just give them time, biceps arent really a big muscle to begin with.

[Varven]

I didnt have much time today.. its supposed to be back and triceps.

But due to limited time I ditched triceps and just hit back .

Deadlifts

I havent done full deadlifts in a while .. so here we go:

60 1x8

100 1x6, 1x6

120 1x5,

130 1x2, 1x2

135 1x1, 1x1

140 1x1

130 1x2, 1x2

WOW Im seeing stars.. I was going to break into 150kg on Deads but I dont feel confident enough.. form is starting to flay... and I need to get over the mental restriction of breaking into a new barrier.

It doesnt help that Ive got a friggin PT standing by me who exclaims I can crack my spine if Im not carefull... distractions.. I think its time for a weight belt as well.

Seated behind the neck lat pull downs

72 1x6, 1x6

66 1x8

Had no more time so stopped here.

My back is majorly SORE now. No bad pain.. but feel extremly tired n weak. gonna slam some glutamine and whey n snooze for like 9 hours. Im scared of the DOMS tomorrow and dayafter, I know its gonna hurt to even get out of bed.. but sick as it may seem.. I enjoy that!

I thought about my moments very carefully... Starting phase of lift is ok.. so Hams are strong enough... ending phase of lift is ok as Im able to drive my hips in front and roll my shoulders back. Mid way through the lift is where i suffer, my diagnosis: strenghten lower back and abs.

What do you guys think: weighted crunches/ hyper extensions /good mornings and hanging leg raises ??

[jono]

I didnt have much time today.. its supposed to be back and triceps.

But due to limited time I ditched triceps and just hit back .

Deadlifts

I havent done full deadlifts in a while .. so here we go:

60 1x8

100 1x6, 1x6

120 1x5,

130 1x2, 1x2

135 1x1, 1x1

140 1x1

130 1x2, 1x2

WOW Im seeing stars.. I was going to break into 150kg on Deads but I dont feel confident enough.. form is starting to flay... and I need to get over the mental restriction of breaking into a new barrier.

It doesnt help that Ive got a friggin PT standing by me who exclaims I can crack my spine if Im not carefull... distractions.. I think its time for a weight belt as well.

Seated behind the neck lat pull downs

72 1x6, 1x6

66 1x8

Had no more time so stopped here.

My back is majorly SORE now. No bad pain.. but feel extremly tired n weak. gonna slam some glutamine and whey n snooze for like 9 hours. Im scared of the DOMS tomorrow and dayafter, I know its gonna hurt to even get out of bed.. but sick as it may seem.. I enjoy that!

I thought about my moments very carefully... Starting phase of lift is ok.. so Hams are strong enough... ending phase of lift is ok as Im able to drive my hips in front and roll my shoulders back. Mid way through the lift is where i suffer, my diagnosis: strenghten lower back and abs.

What do you guys think: weighted crunches/ hyper extensions /good mornings and hanging leg raises ??

best bet is just keep doing full dls with good form

[Growth]

Great work on the deadlifts buddy, its good to see that you stopped going heavier even though you thought you could just incase of injury, its best to think long term, an injury could set you back weeks, months even.

Ill be interested to know how you get on with the belt. I tried one once and found it really uncomfortable.

[Simo]

Nice work on the deads mate, good that ur being careful, as far as a belt goes, id say it would be better to increase core strength, esp abs, instead of letting them slack and using a belt. All those ex u mentioned seem good, exp good mornings, i hate these and just feel like an injury waiting to happen.

Good luck for ur exams too by the way.

[Varven]

Thanks for all the comments and encouragement guys... just wondering any links on how to safely perform a good-morning... I dont trust the gym pt to teach me when he say Deadlifts are bad for lower back :evil:

[Varven]

Its exam week.. had an exam this afternoon.. so decided only way to soothe myself would be with a squat session !

I tried Box squats today.. its a WSB (west side Barbell) Powerlifting thing.

The concept is that at rock bottom you sit down on a box. This effectively reduces your 'bounce' factor and strenghtens your Hips and Glutes as you literally getup from a chair with a loaded bar on your back.

Needless to say, it cant be done with normal working weights. It builds explosiveness and strenghtens your hips, halmstrings and glutes.

BOX squat

60kg 1x6

80kg 1x5

90kg 1x3

95kg 1x1, 1x1

100kg 1xFailed.. and that is why we have safeties setup for box squat people... nonetheless it was a scary moment..first time Ive failed a squat.

Lucky that you are most likely to fail on a box squat at the starting phase: sitting on the box, so the safeties are like half an inch below shoulder height and makes it easy to abort.

Oh btw My gym has no box, this was done on a bench.

80kg 1x4

Phew.. I have sore hips/glutes/hammies ! Oh and NO lower back soreness at all... no wonder those guys deadlfit right after squat, I always wondered how they performed the 2 lifts consecutively during training!

I next moved onto front squats

60kg 1x8

72.5kg 1x6, 1x5 new weight .. gain of 2.5kg LOL :grin:

off to study now for wednesdays exam.

[sponge]

good effort at least you are giving it everything you have which is what counts

[jono]

good work. if you do normal free weight squats with good form there should be no bounce @ the bottom

[Big john]

good effort bro keep going at it hard

[Growth]

Looks like your really getting into the whole powerlifting game now. Nice workout too

[Varven]

Hey guys,

Im still around and kicking,.. just havent been working out.

I had exams and diet/workouts fell apart. I really needed to devote the time and effort for this set of exams so everything else took the back burner. I finished exams mid last week and started working like crazy right away. (10 hour shifts everyday as I need to save up money cause Im going overseas in Dec 2nd week.

Well I promised myself Monday would be a fresh start and it is.

I have 3 - 4 weeks left before I take off overseas and in that time I wanna cut as much fat as possible. Clearly a lot isnt going to happen.

I am a bit dissapointed but then again I made the sacrifice for a good cause so Im not too bothered.

I was spot on with the diet today. BUT I started a new job: Painting. Well all day was spent scraping and sanding. Dunno if any of you have indulged in such luxuries but it is very energy consuming. In 5 hours I was absolutely shattered. So my carbs were slightly higher, along with protein and good fats. Ive started on Prolab Thermo taken 3 times a day, its awefull, I shake like a druggie lol

This evenings workout:

btw I havent had any workouts in about 3 weeks.

Squats

60 1x8

80 1x6

90 1x5

95 1x5

105 1x2 new weight.. :grin: BUT it was only half reps

100 1x3

80 1x6

Front squats

70 1x8

70 1x6

80 1x4

Iso Lat Leg Press

3 pps 1x6, 1x4, 1x failed

No time for Halm or calf work, BUT I know Halmies will get a good trashing at tomorrows Jiu Jitsu Training.

Now I need soem help fellas, Im working a considerably physical job, and I need to cut, soo could someone tell me how to workout my carb requirement. Im scared to weight myself, But i guess im at around 88kgs. I was 92 kgs when I "started" cutting. If I was on track I should have been at about 82 kgs by now

Ive been feeling like crap a lot lately cause of exams and my failure at cutting, so I decided to take up Jiu Jitsu. On thu and Fri I spend a good 120 mins practicing strikes, take downs, joint locks and grappling. My heart rate stays elevated during this period so its as good as cardio for 120 mins.

Im going to start doing Morning runs on weight training days.

Im hoping to loose 3kg of fat in the next 4 weeks.

[jono]

#1 half reps dont mean shit. what a waste of time.

#2 increase ur carbs as you see fit. you should never be hungry

[Varven]

#1 half reps dont mean shit. what a waste of time.

#2 increase ur carbs as you see fit. you should never be hungry

Beg to differ on point one. Half reps dont GROW shit = I agree entirely BUT, I find if I need to break into a new weight, a coupla weeks at the new weight in half rep form and eventually on the 3 week Ill break into a full rep. The rest of my sets are done in full reps. Only the mentioned set/reps(105kg) were done in half form.

Also im thinking carbs to not be hungry is a bad idea as I need to burn fat !

[deegee]

I know what painting is like, esp. the scraping sanding bit very boring and hard work. I would keep the carbs up during work. Well done with the new weight.

[jono]

#1 half reps dont mean shit. what a waste of time.

#2 increase ur carbs as you see fit. you should never be hungry

Beg to differ on point one. Half reps dont GROW shit = I agree entirely BUT, I find if I need to break into a new weight, a coupla weeks at the new weight in half rep form and eventually on the 3 week Ill break into a full rep. The rest of my sets are done in full reps. Only the mentioned set/reps(105kg) were done in half form.

Also im thinking carbs to not be hungry is a bad idea as I need to burn fat !

i have lost fat before without ever being hungry. if you very hungry you WILL lose muscle.

do whatever you want

[Pseudonym]

IMO you don't want to be VERY hungry, but probably the just-not-quite-full feeling is good. Having said that... the first few days after you change your diet, you are likely to feel hungry as you adjust to this lesser food intake.

But by the sounds of things, if you're doing plenty of cardio through work and jujitsu, you probably/possibly don't need to cut back too drastically on the carbs anyway. I'd just monitor it for a week before changing the diet. You might be doing enough cardio for it not to matter. :wink:

[Varven]

Man burnt heaps of calories at work today ! So thats cardio sorted for today. Same at Jiu Jitsu last night so all good.

Im feeling hungry, dunno if body is just reacting to decreased carbs, if this lasts for longer than a few days ill up carbs a bit to prevent muscle wastage.

Flat Bench

40 1x15

60 1x10

70 1x5

65 1x7

60 1x10

My elbows were super sore, I was in intense pain so I discontinued. Not bad pain like a torn joint but pain from overuse. Then it struck me it must be from scraping all day long at work. Crap, I dont wanna have to choose between work and working out, especially when i need to earn money and muscle.

Todays workout is binned, blah.

On a positive note, I dont need elbows to deadlift so looking forward to Fri...

Gotta remember to take it easy on the elbows at J.J practice 2moro evening.

BTW anyone know whats a good elbow/knee support at the CHEAPEST price available locally ?

[jono]

Man burnt heaps of calories at work today ! So thats cardio sorted for today. Same at Jiu Jitsu last night so all good.

Im feeling hungry, dunno if body is just reacting to decreased carbs, if this lasts for longer than a few days ill up carbs a bit to prevent muscle wastage.

Flat Bench

40 1x15

60 1x10

70 1x5

65 1x7

60 1x10

My elbows were super sore, I was in intense pain so I discontinued. Not bad pain like a torn joint but pain from overuse. Then it struck me it must be from scraping all day long at work. Crap, I dont wanna have to choose between work and working out, especially when i need to earn money and muscle.

Todays workout is binned, blah.

On a positive note, I dont need elbows to deadlift so looking forward to Fri...

Gotta remember to take it easy on the elbows at J.J practice 2moro evening.

BTW anyone know whats a good elbow/knee support at the CHEAPEST price available locally ?

hope the pain clears up. never had any elbow pain myself

[Varven]

Mondays workout :

Leg time !

Squat

60 1x10

90 1x6

95 1x5

100 1x3

105 1x3

110 1x2 new weight :grin:

80 1x8

Front Squat

70 1x8

75 1x6, 1x6

SLDL

60 1x10

80 1x10

90 1x8

80 1x8

Much lower weight than usual on this ex, but I wanted to take it a little easy.

[jono]

keep it up

[Growth]

Congratulations on the new squat weight mate :grin:

[Varven]

Chest and Biceps

Flat Bench

40 1x10

60 1x5

65 1x5

70 1x7

72.5 1x3 WOW new weight... it was starting to seem like Id never get past the 70kg mark, small gain but nonetheless a gain.

65 1x5

60 1x5

Incline DB bench

my elbows were acting up by now, so I couldnt push hard

23.5KG 1x10

26.5kg 1x7

23.5kg 1x8

Much lower weight than usual, but it aint gonna get better till my elbows improve.

Bicep work was a nightmare too with the elbow.

DB hammer curls.

11kg 1x10

13kg 1x6, 1x6

EZ-Bar curl

5kg plate per side 1x10

10kg plate per side 1x6

7.5kg per side 1x8

Blah who cares if I cant curl cause of the elbow injury, curls are for girls anyway :grin:

[deegee]

good work on the gains