Waldo's War of Attriton

[waldo]

that's the closest to a chunder emoticon that I can find.

[Pseudonym]

You need this... :puke:

Incidentally, how did you get on at the comp on Saturday? Did you manage to leave the stall long enough to take some happy-snaps for us?!

[waldo]

Righty ho, so here's the story. You know when you go travelling and get that un-nerving feeling you left something behind? Well this time that was the camera. One of the event organisers is sending up some pics!

[waldo]

10/5/06

Squats

102.5x5

110x5

117.5x5

127.5x5

135x5

Hammer Rows

90x5x5

Bench

92.5x5x5

BB Curl/Tricep extensions Superset

3x8

The boss gets here tomorrow, the Nabba Auckland Champs are on Saturday, so no workout till Monday. I'm looking forward to a few days off!

[Ash]

Damn fine work on those squats - the odds of getting that 150 x 5 x 5 are looking good. With enough espresso, I think you'll get there

[Varven]

what gym u working out at man ?

btw you still a pt ?

[ExpensiveUrine]

Damn fine work on those squats - the odds of getting that 150 x 5 x 5 are looking good. With enough espresso, I think you'll get there

Yeah I second that about the squats, well done. How did that 135 feel?

Any changes in bodyweight thus far?

[waldo]

I'm training at Health and sports Newton gully, and no, I'm not PTing any more, it's too much of a drain on time with a 10 month old, work, AND keeping the missus happy.

The 135 was pretty easy actually, i'm starting to find I have a lot of power out of the bottom of the squat, and my core seems to have made the grade recently too.

Bodyweight wise, i've actually lost a bit of weight (go figure), probably because I have been a bit slack on eating. I've also had to drive to welly and back, and work has been shithouse lately. As I said, four days off training will do a world of good. Off the top of my head, I work up to 145 on Monday, so it should be fun.

Thanks for the kind comments, they really help. I've laid off the esspressos recently, but I might have to bring em' back soon!

[waldo]

17/5/06

Squats

137.5kgx5x5

Bench

82.5x5

90x5

97.5x5

102.5x5

102.5x5

Rows

85x5

105x5

125x5

135x5

145x5

The squats get better each week....I had a few days off as I was a busy lad on the weekend, and didn't get that much sleep. It felt heavy, but kept going back up, so can't complain.

[ExpensiveUrine]

Sometimes when I get <5 hr sleep I do some of my best workouts. Funny that. Everything seems to be going up nicely - keep it up and keep eating!

What kind of rows are they?

I'm guessing they're seated machine type rows, cause if I tried 145k Pendlay BB row my back would snap in two. Either way, good shit.

[waldo]

Just run of the mill rows. There's no superhuman rowing here. I find them quite easy though, so I tend to mix it up and have the rowing part of the workout as a 'choose your own exercise' arrangement. Next week I'll give prone rows a bash.

[jono]

nice work man keep it up. squats and rows looking strong

[Marcus]

What angle do you row at? I've always rowed at a 45deg angle but lately have been trying to go lower (say 75deg). Not sure what I like better though at this stage. T bar rows are also good.

[Varven]

Im most impressed by the rows.. if i get into such weights on bent over bb rows, Id tip over lol . Waldo, do you cherish the clanging noise of the bb loaded with plates slamming into your gut on every row :grin: ?

[waldo]

I think we are confused here! I'd love to do bent overs with 145kg! Nah, it's plain old seated rows, but as I say, I mix up the rows. If it's bent overs I'm always trying to row at 45 degrees....

The guidelines for this program state that the rows must be heavy, and that a little momentum to get the weight moving is a good idea. I'll direct you all to Pumping Iron, and have a look at Arnold doing seated rows. There's a lot of lower back movement to get the weight moving!

[2guns]

Varven, hes not doing tht weight on bb rows its a cable row machine!

and i use a little momentum to get the weight moving but u shouldnt use alot because then yr upper back isnt working much and thts wat this exercise is meant for. imo all rows are good

[waldo]

I just re-read the program blurb...says I can swap rows for power cleans. DONE DEAL!

[Marcus]

That's how I do my bent over rows too, using the lower back a little to get things moving but really squeezing my shoulder blades together at the top of the movement.

[waldo]

19/5/06

Squats

110x5

120x5

130x5

140x5

150x5

Bench

95x5x5

Bent over Rows

90x5x5

[waldo]

22/5/06

Squats

145x5

145x5

140x5

140x5

145x5

I had to drop it back as my arse was hanging out....set 5 was good though.

Bench

87.5x5

95x5

97.5x5

105x5

107.5x5

Rows (bent over)

80x5

85x5

90x5

95x5

100x5

[Marcus]

You seem to be gaining strength quite nicely mate, nice work.

What's your diet like?

[Varven]

Good Looking squats bro,

Im sure it wont be long before your banging out 4/5 pps for reps

[waldo]

Muscle memory is a great thing guys, I've done this before, only five+ years ago. Not to say this isn't too taxing! My bench has hit a plateau, I don't think I'll go much higher for the time being, and I'm starting to tweak the weights a little to suit. I have to bang out a 5 on 157.5 this friday....brown pants time!

[waldo]

24/5/06

Never take your car to Giltrap Audi for a service...although their incompetence is probably the best pre-workout motivator I've ever come across. GRRRRR!

Squats

122.5x5x5

Deadlifts from floor

120x5

140x5

150x5

Deadlifts from knees

160x5

180x5...Could have gone higher here.

Incline Bench

90x5x5

[Varven]

which audi you got ?

Big name dealers are not soo good in service.

Giltrap and Moyes suck.

solid deads at 150. any guesses of ur 1rm at dl ?