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Vees Ironing Vendetta

runveerun

By runveerun
in Workout journals

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rose Veteran member

rose

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I have a notebook to log my training in :P

Yesterday I was looking for a food Nirvana. I took 395 North. I was meant to go South :shifty: I ended up a long way away from my destination. All the off ramps looked like they led to Murdersville :lol:

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Viking Power Veteran member

Viking Power

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I have a notebook to log my training in :P

Yesterday I was looking for a food Nirvana. I took 395 North. I was meant to go South :shifty: I ended up a long way away from my destination. All the off ramps looked like they led to Murdersville :lol:

hahahaha madness.... i could only imagine. :pfft: :pfft:

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runveerun Veteran member

runveerun

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I have a notebook to log my training in :P

Will this be translated into your journal here? :pray:

I was starting to think that WSB stood for Why Start Benching ? :pfft:

:naughty:

Westside for life :snooty:

keep it up Vee once you get used to the program you'll get great gains it always take time to begin with to find out where you are once that is done its full steam ahead well done on the bench from floor :clap: :clap:

VP

Thanks VP it's verrry different to the 5x5 I have been doing, once I get through the first week I'll be laughing :-s

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runveerun Veteran member

runveerun

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Gotta love the floor pressin', cant wait to the day that my floor press becomes full rom! :grin:

\:D/

DOMS in le triceps this monrnink

General generalness this mornink

Dislocations

Neckcrusher: 14kg x8x3

Rolling DB press: 15lb x8x3

Lawnmowers: 40lb x8x3

Side bends:

120lb x8x3 es

Declines: 2.5kg x8x3

Squat stretch

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rose Veteran member

rose

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DOMS in le triceps this monrnink

Elbows? :nod:

Will this be translated into your journal here?

I may or may not have actually remembered to put said notebook in my bag! Totally useless person face :shifty: It has some of Chad's training in it, from 2005-06 :shock: I might just post his training instead? It's way more interesting than mine :lol:

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runveerun Veteran member

runveerun

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Elbows? :nod:

in? :pray:

I might just post his training instead? It's way more interesting than mine :lol:

I'm sure we wouldn't even be able to tell the difference :P

Saturdee mornink trainering

DE squat

bar x8x2

50%- (35kg) 10x2

GHR 8x3

reverse hypers 8x3

knee squats 5x2

side bends 120lb 8x3 es

declines 2.5kg x8x3

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Viking Power Veteran member

Viking Power

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3 whites.

W00T :D

Oh really! I might just be wanting a bagel with my coffee. :pfft:

Bagels, coffee, you Americans and your fine cuisine :pfft:

three whites lights yeah buddy....

bagels, coffee on my god Rose.... what is happening to you? where's the leg of beef gone..... bloody yuppies.... :pfft: :pfft:

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runveerun Veteran member

runveerun

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DE bench day today

Dislocations

DE bench 22.5kg, a little lighter than 55% 1rm

x 3 x 8

Rack lockouts:

20kg x8

22.5kg x8

25kg x8 I haven't done these before, I'm trying to figure out the set up etc

Dips:

BW x 3 x 8

OHP:

22.5kg x8 x3

DB press: 20lb 8x3

BB row: 40kg 8x3

Pullups: x5

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Viking Power Veteran member

Viking Power

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Rack lockouts:

20kg x8

22.5kg x8

25kg x8 I haven't done these before, I'm trying to figure out the set up etc

Hey Vee

Everyone has a different view on rack lockouts so I have found here's what I do and there is 100 different ways but gives you a base to work from.

(1)Power Rack plus put a flat bench in it.

(2)pin hole number seven for me for the safety bars - but this is where the 100 different views come in how far to lower the bar ie short distance or long distance for me I drop the bar down to the half way mark and find the closest hole in the power rack which will allow me to achieve this and thats where I put the safety bars though.

(3) set up the same as bench pressing nothing should change here all you are looking for in this exercise is tricep lockout power.

(4) remove bar from rack bring it down onto the safety bar pause 2 second the bar has come to a dead stop then push back up to start position and repeat.

I hope that helps its a base for it.....there is a 100 different ways as stated above on where to put the safety bars but find out the best way for you the harder the movement the better i think hence why i go to the half way mark anyway good luck mate.

VP

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runveerun Veteran member

runveerun

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Hey Vee

Everyone has a different view on rack lockouts so I have found here's what I do and there is 100 different ways but gives you a base to work from.

(1)Power Rack plus put a flat bench in it.

(2)pin hole number seven for me for the safety bars - but this is where the 100 different views come in how far to lower the bar ie short distance or long distance for me I drop the bar down to the half way mark and find the closest hole in the power rack which will allow me to achieve this and thats where I put the safety bars though.

(3) set up the same as bench pressing nothing should change here all you are looking for in this exercise is tricep lockout power.

(4) remove bar from rack bring it down onto the safety bar pause 2 second the bar has come to a dead stop then push back up to start position and repeat.

I hope that helps its a base for it.....there is a 100 different ways as stated above on where to put the safety bars but find out the best way for you the harder the movement the better i think hence why i go to the half way mark anyway good luck mate.

VP

Cheers VP, I researched and researched and your right there's 100 different versions of it.

Luckily the cleaner at my gym seems to do rack lockouts just before I get there on Sunday mornings so it's set up already for me :grin:

It is the 'what position on the rack do the bars go' thing, as it's more of a tricep movement is it the last bit at the top I need more than the lower bit?

There's also actual measurements like 4 inches off chest etc.....

I had it 4 holes up on the rack, any lower and I wouldn't have gotten my head under, any higher and I would have difficulty reaching the bar.....

Good to know I have the general set up OK just need to fathom the height some more :D

Thanks sir :salute:

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runveerun Veteran member

runveerun

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ME day

GM warm ups bar 8x2

Deads:

70kg x5

80kg x3

90kg x1

100kg x1

110kg x0

105kg x0

grrrrrrrrrr glued to floor :twisted: :shrug:

BUT on a good note, the speed work seems to be working, on the ones I DID get the bar went up pretty fast which I was pleased about, just need to sort out the small matter of lifting more!!

Reverse hypers

x8

x8

x8

GHR

x10

x10

x10

Declines

2.5kg x8

2.5kg x8

2.5kg x8

Side bends

105lb x8 es

120lb x8 es

120lb x8 es

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startinfromscratch Veteran member

startinfromscratch

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ME day

GM warm ups bar 8x2

Deads:

70kg x5

80kg x3

90kg x1

100kg x1

110kg x0

105kg x0

grrrrrrrrrr glued to floor :twisted: :shrug:

BUT on a good note, the speed work seems to be working, on the ones I DID get the bar went up pretty fast which I was pleased about, just need to sort out the small matter of lifting more!!

Reverse hypers

x8

x8

x8

GHR

x10

x10

x10

Declines

2.5kg x8

2.5kg x8

2.5kg x8

Side bends

105lb x8 es

120lb x8 es

120lb x8 es

i like the look of your programme Vee! :P KUTGW :clap:

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runveerun Veteran member

runveerun

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nice work vee :clap: :clap: ......nxt time the bar will come up, rip the bar apart and attack it!! :twisted: :twisted:

Thanks Big John, if I rip the bar apart the weights might fall off though :pfft:

i like the look of your programme Vee! :P KUTGW :clap:

WSB for life. Word. 8)

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tinytraps Veteran member

tinytraps

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ME day

GM warm ups bar 8x2

Deads:

70kg x5

80kg x3

90kg x1

100kg x1

110kg x0

105kg x0

grrrrrrrrrr glued to floor :twisted: :shrug:

BUT on a good note, the speed work seems to be working, on the ones I DID get the bar went up pretty fast which I was pleased about, just need to sort out the small matter of lifting more!!

Reverse hypers

x8

x8

x8

GHR

x10

x10

x10

Declines

2.5kg x8

2.5kg x8

2.5kg x8

Side bends

105lb x8 es

120lb x8 es

120lb x8 es

Nice training miss vee, can I suggest doing a wee bit more volume in your warm ups.

something like

deadlift

60x5

65x5

70x3

75x3

80x1

85x1

90x1

95x1

100x1

The deads you did today had a total volume of 720kg lifted, where as this kind of warm up has total volume of 1510kg. Plus theres 3lifts over 90%. Just some little things that will help things progress a bit better 8)

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runveerun Veteran member

runveerun

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The deads you did today had a total volume of 720kg lifted, where as this kind of warm up has total volume of 1510kg. Plus theres 3lifts over 90%. Just some little things that will help things progress a bit better 8)

OK thanks TT still trying to find my way around WSB ATM all help appreciated :grin:

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