half human/half machine - downloading training data...

[genetic freek]

you'll pull that a lot more easily if you ditched all the soft rubber off your feet. Try to drive the floor away from you rather than pick up the bar..of course the rubber shoes would soak up a lot of your power in this vid

try it and see how ya go.

incidently your back pic is sick!

was going to say the same ditch the shoes.

think you would be better to not sumo dead

[trainlikeafreak]

nice dead bro.

before you pick the weight up try pulling it into your shins, itll make you stronger. also try not jerking it off the ground and see if that helps. my TP is a powerlifter so my form gets picked on all of the time lol

[Android]

you'll pull that a lot more easily if you ditched all the soft rubber off your feet. Try to drive the floor away from you rather than pick up the bar..of course the rubber shoes would soak up a lot of your power in this vid

try it and see how ya go.

incidently your back pic is sick!

Thanks steak I'll give those tips a go, never thought about the effect of cushioning on power...not sure it's on Les Mill's clothing code of conduct :pfft: (jks)

Genetic Freak...when my normal deads were stuck at 200, and when i tried 220kg and failed I gave sumo a go and got 230kg up...so it "seems" like I can lift heavier this way. I could go back and try the old way...?

nice dead bro.

before you pick the weight up try pulling it into your shins, itll make you stronger. also try not jerking it off the ground and see if that helps. my TP is a powerlifter so my form gets picked on all of the time lol

Cheers TLAF.

Not sure where, but I heard you had to stand 6" back from the bar for Sumo and drop down into position. Will see the TP at my gym and get him to watch me, think I need help :shifty:

[HarryB]

:clap: Congratulations Android!

cheers mate, c u tomorrow

Good stuff Android 120! Quads looking pretty big and have the size to back them up.

cheers mate, wanted to go see Rich and the other guy good to see some pics in your Journal, awesome!

120 and still in good off season condition! Nice work, bigger and better than ever!!!!

[Android]

Thanks Harry feelin' good about things and feeling stronger every day

Today was Hammies and Calves. Usually been doing heavy-for-me Squats but today decided to do some squatting where you pause at the bottom. Was suggested in another thread by Wookie so I owe it to at least give them a go.

They were good!

Worked up to 180kg and did x3 4-6 rep sets with just a belt since my Leg wraps fell apart.... Like box squats you feel your Leg muscle pulling you out of the hole which I totally love, ""that's mind muscle connection right there" (said in a Larry the Cable guy voice).

Next was SLDL and did 60kg then sets of 100kg. Each time the Hammies stretch a little more but still have no idea how people can stand on a box and go down to almost floor level :-|

Next up was standing leg curls and this is where my strength started going through the roof. The standing leg curls stack goes down to 75kg and I'm used to 35 max. Today I worked up from 25 to 60, 3 plates from the stack and 6 reps each leg.

Then lying leg curls was weird. Straight off the bat 3/4 stack felt light-weight so I set the stack and stopped after 15 reps. This was ridiculous so next set I arched up at the front which as Charles Glass says makes the leg curl harder. But it wasn't enough.

I grabbed a 20kg plate and pinched a pin off a machine and pinned it to the stack. One set of 12 reps told me this wasn't enough LOL.

Next set I pinned x2 20kg plates to the stack, now we're talking and I got out 8 good but hard reps.

[Edit]

Did seated calf raises 2, 3, then 4 plates loaded on this and 4 8-rep sets to finish the workout

Caught up with a PT who does power lifting or Oly lifts or whatever and getting him to teach me form. He's about low-70s kg in weight and was showing me a vid of him doing a 180kg sumo deadlift with ease. Reckons for 120kg I can do way more.

He reckons I should look at the a program that sounds like you're counting backwards on odd-numbers. 5/3/1 or something like that...so bit of homework to do tonight yay :-|

[Android]

Today did Chest and Triceps.

I did bench press after reading the 5/3/1 workouts and punching in my 1RM to get the workout, but didn't quite follow it, more like a guideline. I put in a higher 1RM after looking at the suggested weights.

Worked up to 140kg for 5 reps, pausing at the bottom for a good amount of time beforedriving the bar up, like pause Squats I suppose. Then went up to 160kg and did a couple of sets, 4 then 6 reps no pause but touch chest always.

Arms felt tired and sore by now not my chest so as per 5/3/1 I dropped back to 100kg and did 4 sets of 10 reps. Think I was supposed to do more sets...

Arms feel like they need a break from the gym. To be fair I've been doing 2RM for 6-8 weeks now and lower bicep gets worked hard.

Haven't done an Arms workout for a while so did 2 Tricep exercises that weren't strength focused. Tricep pushdowns and seated pushdowns, 1 set at 3/4 stack and all other sets were the stack. I need another gym! My body shape is definitely changing and enjoying the comments and random people approaching me to say hi.

Am still on 120kg and contemplating starting morning walks to avoid new clothes. Just seem to be on the cusp of XXXL and XXXXL and figure if I drop bf down it will give me more time in these clothes.

[soundsgood]

Even if you don't intend to compete this year I think it's a good idea to check bodyfat in check. Especially if you are running slin, you don't want to end up as NZs Greg Kovacs!

[Optimass]

Only $15 at the Warehouse bro ... great deadlift and squating shoe shoe :nod:

Pretty sure Norm wouldnt kick you out for wearing converse

[Android]

Only $15 at the Warehouse bro ... great deadlift and squating shoe shoe :nod:

Pretty sure Norm wouldnt kick you out for wearing converse

With a money-back guarantee that it increases your lifts by 10%???

Looks same as what Ben Rice uses... so I'll hunt them out at my closest store mate cheers for that

[I Declare War]

If you're quick you'll get away with barefoot deadlifting... I did today. Hehehe

You're looking tank at the moment bro. I'm not at all surprised that you are getting attention!

[Android]

Even if you don't intend to compete this year I think it's a good idea to check bodyfat in check. Especially if you are running slin, you don't want to end up as NZs Greg Kovacs!

Arrested? 50" waist? Dead?

I'm not gonna get much sleep tonight mate you're scaring me :pfft:

Agree tho, as u say keep it in check. Have already halved my 200gm oats breakfast and cooking less rice for the day...eating more fruit instead of 2 red bulls every arvo

If you're quick you'll get away with barefoot deadlifting... I did today. Hehehe

You're looking tank at the moment bro. I'm not at all surprised that you are getting attention!

Haha don't get caught!

[Android]

woke up this morning and putting my new jeans on is too tight so thought I'd measure myself cold.

One leg is 28 1/2" the other is 28". Went back to this Journal and recorded my end of 2011 measurements for Legs as 27". Somebody's gonna have an awesome day today :pfft:

Calves have grown 1/2" as well now sitting at 18"

Arms have stayed the same as expected with maybe 2-3 Arms workouts in 2 months.

Chest is 53", so there's another 1" gain.

The last measurements were taken day before Xmas, making it almost exactly 3 months growth.

My waist has made the greatest amount of gains so...Greg, you're my idol now:

[Android]

Quad day only, skipped calves ran out of time. Got through 3 exercises.

First up was Squats as it always is.

Started straight on 100kg after reading the 5/3/1 program seems you can warm up on 50% without problems. I have been watching Ben Rice videos these last few days on technique so made some changes to see what difference it makes.

I set the bar lower than usual and get under the bar and set my stance as if I was ready to squat. Then stand up, walkout with just 2 paces, set, breathe in and lift chest, and squat. At the top of each rep I stopped, reset my breath and posture before repeating. Did just 5 reps and then went up a plate to 3pps. Same again.

Belt went on at 4pps and again, 5 reps.

Then wrapped the knees and did 5pps. Just did x2 2 rep sets then last set did 4 reps. Seems I can do 4 reps at 220kg so must have been stopping to early on the first sets. It's time to go up to 240kg me thinks. Have done it before but came back to 220kg to get some reps outs.

Then backed right off to 2pps and did 3 sets of 10 reps each concentrating again on form.

Next time I have switch around in the rack and squat away from the mirrors.

Next up was Hack Squat and started on 3pps for 10 reps. Then 4pps for 8 reps. Then 6pps for 3 reps (knees wrapped).

Lastly Leg Extensions. Just warmed up with 1/2 stack for 2 sets then did the stack easily for another 3 sets stopping at 10 reps.

Good session today. Left teardrop last 2 days has felt sore in a "tired muscle" sort of way so was concerned it would hinder my higher weights but it didn't give me any grief and didn't notice anything. Think 2 Squats a week is too much and keen to get into 5/3/1 anyway so will drop one Squat.

Eating less carbs at night and maintaining size. So less carbs in the AM and the PM but only feeling like I need them come afternoon. Eating or drinking carbs pre-workout suits me fine for now so anything goes at those times.

Considering changing to AM workouts soon, putting my LM membership on hold and joining BTS for a month. Try it for a month and see what happens...not yet, but soon.

[Ignite]

=P~ Big back mate!

i want one.

[Small]

putting my LM membership on hold and joining BTS for a month. Try it for a month and see what happens...not yet, but soon.

haha wow

[tomsammce]

impressive. (no hate)

[Android]

impressive. (no hate)

yeah April Fools Day - nice :wink:

Today went up to CBC to check it out and get some tips on my form as I go heavier. Met Steak and Wes and a couple of other guys, good to meet these people in the flesh.

This place has more squat racks than Les Mills City (no jokes) and not a smith machine in sight. Lots of equipment I'd never seen before in the gyms I frequent LOL but am not oblivious to them either. Am glad I wasn't made to run with the sled before I was allowed to train is all I can say :-)

Did 60kg squats then 100kg before steak told me I was squatting first with my knees and that they were traveling so far forward of my knees. He showed me some cave drawings on the wall right in front of me which explained my downfall...(I must have picked the noob's rack) because there were no other cave drawings in front of the other ones.

I video'd all future squats and examined and adjusted every single time. Then I watched one of the guys squatting and his front shins hardly moved from vertical at all.

So I got back into it and did 140kg squats for a while, just record, do 3 reps, inspect and adjust. 10 sets later and I was impressed with the difference between the first vid and the last one.

Moved to Bench Press and watched steak and others do their thing. Asked questions along the way as I sat on 100kg, doing 5 rep sets and adjusting form once I learnt "the right way". I have to practice the form more to undo many years of doing these by "feel" on the chest muscle, not for strength. My bench press is best described as a backwards J so I have to move the bar further forward at the top. All else seems ok.

Last set repped out 15 of them and stopped, had to go.

Will return for Deadlifts 8) cheers steak, totally enjoyed the time there and really appreciated your help

[Optimass]

just missed you by 20 min bro .... cant believe you didnt run with the sled :grin:

[Android]

just missed you by 20 min bro .... cant believe you didnt run with the sled :grin:

LOL I ran away from the sled!

Funny thing happened as I was leaving....my car turned right at the main road and I found myself at McDs :-| is this normal...

[Optimass]

just missed you by 20 min bro .... cant believe you didnt run with the sled :grin:

LOL I ran away from the sled!

Funny thing happened as I was leaving....my car turned right at the main road and I found myself at McDs :-| is this normal...

I think the boys have grooved the road ... surprised it didnt take you through the wendys drive through first :pfft:

[Small]

just missed you by 20 min bro .... cant believe you didnt run with the sled :grin:

LOL I ran away from the sled!

Funny thing happened as I was leaving....my car turned right at the main road and I found myself at McDs :-| is this normal...

BWHAHAHAHAHAHAHA!!!!

posting vid comparisons?

[Android]

just missed you by 20 min bro .... cant believe you didnt run with the sled :grin:

LOL I ran away from the sled!

Funny thing happened as I was leaving....my car turned right at the main road and I found myself at McDs :-| is this normal...

BWHAHAHAHAHAHAHA!!!!

posting vid comparisons?

:-)

jealous - yes

I'll have to rotate the video...why the f**k does iPhone make videos upside down?

i COULD lay the iPhone down on the right side with the volume controls under it but it doesn't balance that well so lay it down on the side with no controls sticking out...upside down! design....FAIL

[Android]

First day of my new schedule for this month is like this:

Mon: Deadlifts

Tue: Shoulders

Thu: Legs

Fri: Chest

Sun: anything

Deadlifts and the setup at Les Mills was screwed up with missing bar and the gym was packed. So I grabbed a squat rack and laid the bar on the lowest level which when the plates are loaded is just under one iPhone off the ground...or 4".

I did wide-stance sumo and lined up my shins against the bar and centered on the placement rings of the bar. Was so conscious of the last effort on vid where I stood 6" out from the bar and ended up leaning over it and struggling to much.

Did 5 rep sets adding a plate each time and then at 180kg did 3 reps, they felt really heavy and I was hoping to go heavy and test my grip and technique with a good load. Then I figured it out...I had both hands using overhand grip LOL.

So 220kg felt lighter than 180kg. I did 2 reps and 2nd one came up so quickly I had to take a step back to get balance.

I loaded up the bar to 260kg and pulled a single with good form, no partial lift or adjusting halfway up like the last time.

Was stoked with 6pps but also aware that it was 4" off the ground.

Shrugs and then seated rows, then some calves and out of there.

[steak]

Good meeting you mate. Made some huge advances in the squat that should see you right :clap:

More than welcome anytime :nod:

[Optimass]

First day of my new schedule for this month is like this:

Mon: Deadlifts

Tue: Shoulders

Thu: Legs

Fri: Chest

Sun: anything

Is basically what I have done mate - seperate strength days from bbing days / varied intensity so I get the benefit of lifting technique but enough reps on each major to keep on size.

Would do a back day as well though - that way the deadlift is to max but doesnt blow your strength out on comp days.