My journal

[HarryB]

Got to be careful with your back!

Oh yeah and thanks I am happy to be moving along.

[HarryB]

Shoulders and biceps, tried to hit higher reps and take shorter rest times.. shoulders killed!

Seated military press, slowed reps down, less explosive more feeling in my delts.

bar, 40k, 60k, 80k, 100k/12 reps each

100k/10 drop set to 60k/6

Hammer shoulder press machine (plates per side)

1pl, 2pl, 3pl/12 reps each

4pl/8 reps

Lateral raise machine

4 sets up to stack, 12 reps each set

bent laterals, 4 sets of 12 up to 27.5k

shoulders were dead!!! Nice pump!

Hammer machine curls one arm at a time

4 sets of 10

Hammer curls

4 sets up to 30k dbs for 8

Good workout, nice and fast and good pump! It's now wed morning and my shoulders are actually sore, they hardly ever get sore from training!

[HarryB]

Did back yesterday.. lunchtime workout so a bit rushed.

Deadlifts (real ones off the floor lol... hardly ever do these )

60k, 100k, 140k/10 reps each

180k/8

220k/5

180k/8

Damn these were a lot of work after having done just rack deads for the last few workouts. Not too bad an effort though for me.

Parallel grip chins.. bw only 3 sets of 10.. happy with this.

Db rows both arms at once, unsupported

20k, 30k, 40k, 50k, 50k/ 10 reps each

Db pullovers

25k, 30k, 35k, 40k/10 reps each

Straight arm pulldowns 3 sets of 12-15 light and holding contraction

Good workout, fast and I was suprised how much the deadlifts took out of me. Happy with my chins, been a while since I could do one set of 10 let alone 3 so now I can add a wee bit of weight.

Oh bw is 115.5.. I'm coming up!

[drizzt]

60k, 100k, 140k/10 reps each

180k/8

220k/5

180k/8

:shock: For someone who hardly ever does 'em that is some solid lifting :clap:

[HarryB]

Thanks Drizzt... it's nothing special for my bw etc etc I imagine the rack deads and other work mean I can always go ok on proper deads (for one of us posey bodybuilders lol). I want to work up to 6pl for 6 then that will do. Now if only I could find my lifting belt.

[soundsgood]

You better watch it Harry. If your deads hit 260 this journal will be banished to the powerlifting/strength journals section :pfft:

[HarryB]

Lol SG, pretty sure I could pull a single with it now but I'm one of those weak guys who needs straps!! I'll never get any respect ha ha ha

[samoan_muscle]

You better watch it Harry. If your deads hit 260 this journal will be banished to the powerlifting/strength journals section :pfft:

LOL Look who's talking...

[soundsgood]

SM I'm safe as long as I keep posting pics which show my waist isn't bigger than my chest :pfft:

You might be in the same boat as me Harry, and not allowed to use chalk in your gym? Ive been looking at liquid chalk, strong as regular chalk but leaves no residue. Google it

[HarryB]

SM I'm safe as long as I keep posting pics which show my waist isn't bigger than my chest :pfft:

You might be in the same boat as me Harry, and not allowed to use chalk in your gym? Ive been looking at liquid chalk, strong as regular chalk but leaves no residue. Google it

I can use chalk and have used that resin.. It's actually not a matter of one or the other, I use straps cos I flat out can't hold stuff with my left hand at the moment. When they reattached my bicep they lifted some of the forearm muscle away from the bone to get underneath it, that affected the grip strength in that hand. It's getting a lot better but still not enough, it's frustrating but it bugs me more that I can't hold heavy dumbells than it does that I need straps for back training. Heck I would use them anyway, always have when training back.

Chest bigger than waist? Damn that's where I am going wrong...

And yeah I agree with SM, you lift some crazy stuff for serious volume... they should kick you out of this forum and put you in the freak one! lol plus I read you do Taebo ha ha ha ha

[bar-belle]

Ok so sunday I was training one of my clients, she's 50 this year and weighs a monumental 48 kilos... oh she was also the aus champion in PL in the 48kilo class and is now looking to keep that ranking in the new 47 kilos class. She has a meet in 3 weeks in this class so we went for some numbers this weekend and used her bench shirt and squat suit.

She squatted 120 for 2 with wraps, belt and suit.

benched 60 for 3 sets of 3 with a new bench shirt. trying to get used to line needed in this new shirt.

We did a bunch of assistance stuff for her pressing but nothing more for her squat, she does that stuff on her deadlift day.

Just thought I would put that in for some motivation cos it sure motivates me watching such a petite person lift some good weights. Makes me feel lazy lol

Motivation much...that's awesome :clap:

[Shutupandsquat]

I don't really see how chalk even does anything bad anyway. Are you rehabilitating your forearm along with your bicep or just don't really worry?

[HarryB]

Ok so sunday I was training one of my clients, she's 50 this year and weighs a monumental 48 kilos... oh she was also the aus champion in PL in the 48kilo class and is now looking to keep that ranking in the new 47 kilos class. She has a meet in 3 weeks in this class so we went for some numbers this weekend and used her bench shirt and squat suit.

She squatted 120 for 2 with wraps, belt and suit.

benched 60 for 3 sets of 3 with a new bench shirt. trying to get used to line needed in this new shirt.

We did a bunch of assistance stuff for her pressing but nothing more for her squat, she does that stuff on her deadlift day.

Just thought I would put that in for some motivation cos it sure motivates me watching such a petite person lift some good weights. Makes me feel lazy lol

Motivation much...that's awesome :clap:

She sure is!

I don't really see how chalk even does anything bad anyway. Are you rehabilitating your forearm along with your bicep or just don't really worry?

Most gyms don't like chalk just cos it makes a mess! I am not doing anything specific to rehab my forearm, just gradually letting my grip get better as I am training. When it first happened holding a 20 kilo dumbell for longer than a few seconds was hard work, now I am not struggling with it anywhere near as much. Apparently it was just where some nerves had been affected during the operation but thankfully they are recovering.

[HarryB]

OK so saturday I did chest and biceps.

Flat bench

bar, 40k, 60k, 80k, 100k, 140k/12 reps each

160k/8

100k/20

Incline bb

40k, 60k, 80k,100k/10 reps each

120k/8

100k/10

Cable crossovers

4 sets of 15

EZ bb curls

30k/10

50k for 3 sets of 8-10

One arm on hammer preacher curl

4 sets of 10 up to 35k

The higher reps on chest killed it. My chest was pumped like crazy after bench so the rest was just to finish things off! Biceps was good, getting a good feeling and who knows... maybe my arms are even growing, shithouse things that they are!

[HarryB]

Sunday was legs

Calf presses on the hack squat superset with hack squats.

5 sets of 12-15 with 2 plates a side just to get blood into my quads and warm my knees and hips up.

Leg extensions

one leg and then both legs for 6 sets of 12-15 reps

Squats

bar, 40k, 60k, 100k, 140k, 180k/ 10 reps each

200k/6

140k/10

Leg press, feet closer together and lower (plates per side)

5pl, 8pl, 11pl/12 reps each

13pl/ 8

Knee felt great today, halfway decent strength so pretty happy with how things are going!

[tinytraps]

Trainings looking good bro! 115 and coming up? Dont fight the urge to go heavy...the darkside is strong :twisted:

How do you find standard hacks? Ive tried them but feel alot of pressure around the patella tendon, I like to go full range but if I even go near parallel with the hack feels real unsafe.

[HarryB]

Trainings looking good bro! 115 and coming up? Dont fight the urge to go heavy...the darkside is strong :twisted:

How do you find standard hacks? Ive tried them but feel alot of pressure around the patella tendon, I like to go full range but if I even go near parallel with the hack feels real unsafe.

ha ha ha ha yeah I like training heavy, the darkside is always calling. I am just too much of a pansy bb though. I have been gving my joints a bit of a break from the lower reps but I am missing it so they will come back soon. Want to push my numbers on upper body up just a little bit more.

I like hacks, maybe because I am shorter and have better levers for it. I don't even try and go heavy like I used to but I do like them as a movement. Definitely isolate the quads really well! Kind of like feet forward smith squats.

[frantic]

Don't go to the dark side!!!! stay a pansy BB mr :pray:

[HarryB]

I can't not be a pansy lol.. I'll just settle for being a reasonably strong pansy! ha ha ha ha

delts today!

[HarryB]

Shoulders and biceps today. Trained quick and on my own.

Seated military press

Bar, 40k, 60k, 80k/12 reps each

100k/15

100k/10

60k/12

The 15 rep set with 100 killed me!

Hammer shoulder press (plates per side)

1pl, 2pl, 3pl/ 10 reps each

4pl/7 reps (bloody hard)

Standing db laterals

7.5k, 12.5k, 25k/ 12 reps each

30k/8 reps

Cable laterals for 2 sets of 15 with a peanut weight. Delts fried!

Rear delts done with high rope rows 4 sets of 12-15

Biceps 4 sets of 12 one arm preacher followed by 3 sets of high cable curls. Nice pump workout done in about 50 mins.

One thing to note about laterals and flyes for that matter is that the movement affecting the primary mover is related to elbow position not hand placement.

[startinfromscratch]

One thing to note about laterals and flyes for that matter is that the movement affecting the primary mover is related to elbow position not hand placement.

care to go into detail homie? some of us with delts like raisins are curious

[PeterDolan]

He'll be referring to the fact that your delts effect the movement of your humerus not your radius and ulna so where your hands end up is irrelevent (with in reason), it's your elbows that count

[HarryB]

He'll be referring to the fact that your delts effect the movement of your humerus not your radius and ulna so where your hands end up is irrelevent (with in reason), it's your elbows that count

What he said. I think the angle at which you hold your hand affects the angle your elbow travels but the actual placement is flexible, you have 3 heads to your delts and so once you understand the mechanics of movement through what's basically 3 planes of motion, then you can apply power through those planes. To a certain point your delts don't know how bent your arms are. So don't limit yourself!

[PeterDolan]

He'll be referring to the fact that your delts effect the movement of your humerus not your radius and ulna so where your hands end up is irrelevent (with in reason), it's your elbows that count

What he said. I think the angle at which you hold your hand affects the angle your elbow travels but the actual placement is flexible, you have 3 heads to your delts and so once you understand the mechanics of movement through what's basically 3 planes of motion, then you can apply power through those planes. To a certain point your delts don't know how bent your arms are. So don't limit yourself!

Well said

[thatwaslight]

Bro where do you pull from with your racks? knee height or below?