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T.K
09-20-2010, 05:41 PM
Decided to start a log

Stats:
19 Male 5Ē11 Bodyweight 151lb (this morning) BF% unknown

Iíve been training over a year and a half now but I have only started to make progress recently after spending a long time doing everything wrong. I found this website and it took a while to get in my head that I actually didn't know anything about training or diet. After finding this website the best thing I did was get a job so I could buy my own food, so i had no excuse to not be eating enough protien.

I started out very weak and realy skinny, but i've learned alot and i'm more than happy with my progress.

current lifts
Flat Bench 165x6
Squat 198x5
Deadlift 320x5
(Converted from Kg)

I did SPBR for about 6 months and started EXMGQ's routine about 6 weeks ago

Monday:
Squats 2 x 5
Good mornings 2 x 4
Hanging leg raises 2x10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
Decline medium grip bench 2 x 6 (pinkies on the rings)
Weighted dips 2 x 10
Upright rows or side laterals 1 x 10

Thursday:
Dead lifts (rotate variations each week) 2 x 5
glute ham raise 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6

Outside of the gym I like to play the guitar read

T.K
09-20-2010, 05:50 PM
Finished a deload on friday and was hoping to get back to lifting heavier but it didn't work out so well. My new baby brother was born on sunday so it's been hectic here. I also had get up way earlier than normal this morning and walk to work at half 5 this morning. Ive felt tired and run down most of the day.

Squats
80x5
80x5 felt hard on last rep even though 2 weeks ago I got 90 for 5

Good morning
60x4
60x5

Hanging leg raises
10reps
10reps

Lack of sleep really affected things today, next week will be better

jakey
09-20-2010, 06:10 PM
Solid ass lifts man! And you look great too! Keep it up

T.K
09-20-2010, 06:27 PM
Solid ass lifts man! And you look great too! Keep it up

Thanks!

T.K
09-22-2010, 01:34 PM
Wide flat bench
176x5
176x5 10lb pr, warmups felt really light so attempted more. I usually wear elbow sleeves because it stops my elbows from hurting, but I couldnt find them today. phone fell over so i got a nice video of the floor.
Next week I will get 6 reps

Decline medium grip
165x6
165x6 10lb pr, last rep was really hard
http://www.youtube.com/watch?v=w7XPPzDvPnQ

bodyweight dips
11 reps was meant to be 10 but after i watched the video i realised i'd done more
http://www.youtube.com/watch?v=eSxG-GnvZaU
10reps it's the first time i have managed both sets without stopping, i'll add weight next week
http://www.youtube.com/watch?v=I6p5hltsNJA

lateral raises
27.5lbx 12

Really pleased with today, now i've got 1.5lb of beef to cook thats been marinating since yesterday morning.

vamshi
09-22-2010, 02:42 PM
Nice Bench PR.

Last rep was definetly a grind.

T.K
09-22-2010, 03:55 PM
Nice Bench PR.

Last rep was definetly a grind.

Thanks! I wasn't expecting to be lifting that much. I'm not sure where to go from here. Increase the weight or try for another rep

T.K
09-24-2010, 02:12 PM
sumo deadlifts
330x6 10lb pr, thought i had done 5
http://www.youtube.com/watch?v=-0Zl97OcijI
330x6, felt ok to do another after 5 reps
http://www.youtube.com/watch?v=2YjLNKubDQI

glute ham raise on lat pulldown machine
bodyweightx12, half reps as i get stuck at the bottom
I used a bag of sand as a pad for my knees and it felt good, I havent felt them in my hamstrings as much before. I put my hands further infront of me so when i had less of a push at the bottom.

Bent row
165x4
165x4 I tried to do them more controlled than usual which meant lowering the weight. My hands seem to do a wierd curl movement when the bar is at my body, I have no idea why.
http://www.youtube.com/watch?v=YRk1GL-LcZ4

Narrow close grip chinups
bodyweight+20lbx6 pr
bodyweight+20lbx6

I haven't done sumo deadlifts before but they seem to work well for me, it felt wierd having my feet so close together on the bent rows.

vamshi
09-24-2010, 02:29 PM
Nice pulls dude.

Do you prefer sumo over conventional?

T.K
09-24-2010, 02:38 PM
Thanks sushi! Now i've tried sumo I prefer it, i'm going to stick with it for a while and see where I get.

Armedcor
09-24-2010, 02:39 PM
Hey brah if your working with kgs just write this down it's what I've always done. The other guys can do the converting :p

T.K
09-24-2010, 02:58 PM
Hey brah if your working with kgs just write this down it's what I've always done. The other guys can do the converting :p

good idea, saves me time messing about with the calculator. Where abouts in Ireland you from?

Armedcor
09-24-2010, 04:35 PM
From kerry but I live in Dublin for most of the year because of college. Where you from?

T.K
09-24-2010, 05:12 PM
near liverpool. What do you study at college?

Armedcor
09-24-2010, 05:42 PM
Music Performance in Opera. lol

You?

T.K
09-25-2010, 01:24 PM
I did two years of music performance and recording, now i'm trying to become an electrician.

What do you do for a mulit vitamin? I was using Now adam but I can't find anywhere that has it in stock so i've bought my protien's alpha male instead, just wondering if you've had any experience with it.

T.K
09-27-2010, 05:41 PM
Squats paused
80kgx5
80kgx8 never paused them before but I was struggling with 80x5 last monday without pauses so i'm happy with this.
http://www.youtube.com/watch?v=TepIaw3KtCk

Good mornings
65kgx4 pr
65kgx5 pr
http://www.youtube.com/watch?v=CTAhm1LuoBA

Hanging leg raises
5kgx3 - way too heavy I didn't realise how much harder wrapping extra weight arround my feet would be, these were pretty much half reps
2.5kgx10
2.5kgx10 i'm going to work on getting reps up before attempting more weight. It felt strange because my feet were trying to push outwards but having weight chained arround them held them together and it was a lot harder.

Overall i'm really pleased with today, it's embarassing that my bench is even a bit close to my squat weight but it's getting better.

T.K
09-29-2010, 01:32 PM
Bench wide
80kgx4 - Last week I got 6 reps no idea why it was so weak today
75kgx4 - I tried a lower weight but this felt really heavy and i couldnt get a 5th rep

Decline bench
75x3 got 2 sets of 6 last week but this week I couldnt do it
60x6
60x6 these felt really heavy

Dips
10kgx10 PR - made up for my weak start a bit
http://www.youtube.com/watch?v=cHs7ofSrIEg
10kgx6 - i'll wait till I get to 10 reps for both sets before I add more weight

Face pulls
20kgx12 did them like it says in this post and I haven't felt anything like this in my shoulders before, really felt like they were getting hit hard

http://www.ironaddicts.com/forums/showthread.php?p=369304#post369304

"try gripping the triceps rope with an underhand grip instead of an over hand grip. Retract your scapula and pull it towards your face as usual, then externally rotate your shoulders to finish the movement"

It was a disappointing day, I don't know why everything felt so heavy. There are days that i'm going to feel weak so it's not too bad. There are positive things to take from today. I got a PR on dips and I learned that face pulls are awesome. If anything it's just made me more determinned to get some PRs on friday.

T.K
10-01-2010, 03:06 PM
Deadlift off blocks
160kgx5 with straps
160kgx7 without straps - was easier than having straps on, i couldn't focus on anything with them on , it felt wierd.
I could have got more but I was struggling to breathe, I tried spray chalf today and I inhaled some. Everytime I tried to suck in some air ofter rep 7 it just hurt.

Glute ham raise
12 reps - I had something infront of me to stop at about 3/4 of the way down, for 10 reps I didn't need to push myself up at the bottom. A big improvement on last week

Bent row
80kgx4 PR
80kgx6 PR

Weighted pullups close grip
bodyweight+15kgx4.5 - went for a 5th rep but only got half way
15kgx4 - probably moved the weight up too much might move it down a bit next week
bodyweightx6 - did this to get a decent set with the right reps in, it was really easy

Static holds
100kgx25 seconds (overhand grip)x2

My overhand grip is useless, but it's got better. Now I use it for all my warmups until it feels like I might drop it, it's also made my regular grip a lot stronger.

T.K
10-04-2010, 05:39 PM
paused squats

95kgx5 PR +15kg
95kgx7 PR +2reps i didn't realise I had 95 on until I took the plates off so it was a nice suprise
http://www.youtube.com/watch?v=RqjGgJZzRco

Good mornings

75x4 PR +10kg
75x6 PR +2 reps
http://www.youtube.com/watch?v=sYE9ybsz0Vo

Hanging leg raises

2.5kg chained to feet x10, x12 PR
This was a lot easier than last week, i found to get my legs all the way up I have to be really exsplosive at the start.

Grips work

coc no1 6 reps each hand, x2
Awesome day

T.K
10-04-2010, 05:43 PM
Well deserved snack I made. burger, bacon, mozzarella, bacon, more burger

jakey
10-04-2010, 06:31 PM
You are making dieting very hard for me right now :(

T.K
10-06-2010, 03:03 PM
Wide bench paused
70kgx6 - decided to do them paused because I kept failing at the bottom
http://www.youtube.com/watch?v=ZfKnwG_6xxg
70kgx4 - Pausing is really hard

Video has come out really bad, I added more brightness in movie maker, but it hasn't worked now it's been published

Medium grip decline paused
70x6
70x5

Dips
10x6 - got 10 reps last week but it wasn't happening this week
5x6 - this was too hard aswell
bodyweight x 10 - I did this to make up for dropping so many reps

Face pulls
22.5kgx9 PR

T.K
10-08-2010, 12:08 PM
Deadlift stood on blocks
140kgx2
120x1
100x5
100x5
All my warmups went up really fast and easy so I tried 140. I think I was too ambitious and it tired me out. Everything I tried felt really heavy after that. I'm going to try these again next week because my weakest point is off the floor. I'll stand on plates next week because the blocks were probably too high.

GH raise
1/2 reps x 10x2

Bent row
80kgx4 x2 PR

Close grip pullups
bodyweight x 6 x2 - dissapointing but it felt really hard

T.K
10-12-2010, 01:30 PM
Yesterdays squats

Squats Paused
105x5 PR
105x5 - last rep was a bit crap but i'm still pleased
http://www.youtube.com/watch?v=fT481dQ05p0

Good Mornings
82.5x4 PR - didn't realise, but one side had more weight on than the other
85x4 - PR
http://www.youtube.com/watch?v=voBMPrpANwo

Hanging leg raises
3.75x9 PR - used more weight than last week, felt hard
3.75x12 PR felt easier than the last set going to go for 2x15 next week

Grip stuff
COC no1 6 repsx2
Attempt at COC no2 left hand was about an inch away from closing, right hand about 1cm

Really pleased with this. I must be doing something right, my paused squats have gone up 25kg in 3 weeks.

T.K
10-13-2010, 05:03 PM
Pause wide bench
70x6
70x8 - didn't pause long enough on these, probably why i managed more reps
http://www.youtube.com/watch?v=wiRommGp2oE
I'm feel like i'm using my legs more now since ive started having my feel flat.

Decline bench
65x6 x2

Dips
I bought some 20" bands and i was trying to figure out how to incorporate them into dips. I used a pair of blue small bands (11-36kg) around the back of my neck and around the bars i was doing dips on. I got 5 reps not realising how hard it would be. then I did
bodyweight x10 x2
I have a blue mini pair arriving sometime this week so next week I'm going to try them.

Band face pulls
blue small band x 7 - next week i'm going to use the blue mini pair if they've arrived

T.K
10-18-2010, 05:10 PM
Fridays deadlifts
Deficit
130x5
130x5

Band assisted GH raise
12x2
was nice not having to push at the bottom, it felt like my legs were actually doing something at the bottom

Low pulley rows
90x4x2 - back was hurting every thime i tried to do bent rows so i did these

pullups
6x2

T.K
10-18-2010, 05:25 PM
Squats paused
110x5 PR
110x5 http://www.youtube.com/watch?v=6_j3RKOwEkg
I was going to stop at 4 but I was listening to cemetary gates and the chorus started and I told myself I could get another rep

db band neck gm's
no4 bands and 20kg dbsx4x2
Never tried these before but they were hard, it was tough trying to stay tight on the way down because the tension in the bands realeased really fast. Next time I will try not to rest after every rep and I seem to be leaning back on every rep.
http://www.youtube.com/watch?v=BrCe2fcSBj8


Ab wheel from knees
10x2 - felt really hard but I think they were made easier by doing it on a rug because the db dug into it and slowed everything down

Grip work
coc no1x6 reps each hand and 10 second hold on last rep
coc no 2 very close to closing x1

T.K
10-20-2010, 02:54 PM
Paused flat bench
70x6x2 last week I don't think I paused long enough so I did the same weight but with a longer pause I'll go heavier next week

Dips
15kgx9 PR
15kgx8
I wanted to save time today so I missed out decline bench and decided to try more weight for dips, I think I'll do the same next week because last week I only managed bodyweight for reps.

Face pulls
no1 and no3 mini bandx12x2

T.K
10-22-2010, 01:27 PM
Good day

Bent row
85x4x2 PR - did these first because my back has been hurting everytime I try them after deads

Deadlift-conventional
140x6, 140x8 - rep PR
http://www.youtube.com/watch?v=clfaok7oMNs

Band assisted GH raise
12 x2 - I tried using smaller bands than last week but I couldn't get 1 reps so I am going to keep increasing the reps. It was really hard to walk after these

Pullups, hammer grip
bw+15kg x5,4 PR should be able to get 6 reps next week, I got half way up but couldn't move any further

DOH static holds
120x11 seconds
100x20 seconds
60x45 seconds - couldnt move my hands for a few minuites after this

T.K
10-25-2010, 03:17 PM
Pause squats
117.5x3 PR - last rep was a bit of a good morning. I was meant to be doing 115 but I had more on without realising.
http://www.youtube.com/watch?v=ZBeLc5hhSdM&feature=player_profilepage
117.5x4 2 of the reps weren't paused long enough, after those 4 I racked the weight rested for 20 secs and got 1 more.
117.5x3 - these weren't paused, I did them to make up for the dropped reps earlier.


db band neck gm's
no#4 band +20kg DBs x4 - same as last time but I didn't stop at the top for rests
no#4 band +20kg DBs x8 PR

Kneeling ab wheel
10reps
12 reps - I held my position at the bottom for a couple of seconds to make it harder

T.K
10-27-2010, 02:57 PM
Pause Bench
72.5x6 x2 PR
http://www.youtube.com/watch?v=aZMd5bfvj0s
Could have paused a bit longer but i'm still happy with this

Dips
BW+ 15kgx9,x6

Band pushdowns
2x No1 minibands + No3 minibandx30

Band facepulls
same bands as above x12x2 PR

aaron
10-27-2010, 03:07 PM
What is the benefit of using bands to do pushdowns instead of cables. I see alot of guys especialy powerlifters use them on here.

Your bench looks good too! Paused benches are tough work. Your pauses seemed fine!

T.K
10-27-2010, 05:08 PM
Thanks! I'm not sure if using bands for pushdowns is anymore beneficial than cables but I feel a lot more tension at the bottom.

T.K
10-28-2010, 02:17 PM
Starting up with Ex. Iv'e spoken to him on skype and he's seen some videos. can't wait to get my routine:D

exmgtoo
10-28-2010, 02:43 PM
looking forward to working with you tristan

B.Money
10-28-2010, 02:51 PM
Nice log! Interested to follow your progress!

T.K
11-01-2010, 06:28 PM
Thnaks for the interest!

[B]First day of my new routine :D[B]

Defecit Deads 4"
115kg (253lb)x5x3

Ghetto GHR
many repsx2

and did some other awesome stuff

Notes
I did everything lighter today but it was still hard work. Going beltless didn't feel as hard as I expected. I've started using a hook grip on deadlifts and it feels quite good. The first 2 sets really hurt my thumb but on the last set there wasn't any pain and it felt really strong. After watching the video I think I should have been leaning further back. I did a few things i'm not used to today but they went well.

exmgtoo
11-01-2010, 09:51 PM
Thnaks for the interest!

[B]First day of my new routine :D[B]

Defecit Deads 4"
115kg (253lb)x5x3

Ghetto GHR
many repsx2

and did some other awesome stuff

Notes
I did everything lighter today but it was still hard work. Going beltless didn't feel as hard as I expected. I've started using a hook grip on deadlifts and it feels quite good. The first 2 sets really hurt my thumb but on the last set there wasn't any pain and it felt really strong. After watching the video I think I should have been leaning further back. I did a few things i'm not used to today but they went well.

looks solid triston. nice work.

T.K
11-02-2010, 01:25 PM
Paused pin press
65kg (143lb)x5x2

Paused DB press
20kg (44lb) x10x2

Other things

Notes
Everything was light today but I was suprised at how hard the DB presses were. I used 20kg DBs because I thought it would be fairly easy but the last reps were really tough.

T.K
11-04-2010, 01:32 PM
pause squats 2secs no belt
90kg (198lbs) x 5x3

db swings
15kg (33lb) x10x2

Other things

notes
Paused squats without a belt are incredibly hard, but they will definitely be worth the hard work. The db swings felt light so I'll try 20kg next week and see what happens. I'm going to have sore hamstrings tomorrow, thursdays are going to be brutal when things get heavy. I can't wait :D

T.K
11-05-2010, 03:32 PM
Guillotine press
50kg (110lb) x5x2

Incline DB press
15kg (33lb) x10x2

Notes
Not done guillotine press before but 50kg felt fairly good and light, not going to move the weight up too fast on these until I get used to them. After going light all week I have a good idea of what weight I will be using next week.

T.K
11-08-2010, 04:39 PM
Defecit Deadlifts 4"
130kg (286lb) x5x3 +15kg
http://www.youtube.com/watch?v=awpELKtxpUA

GH raises
1xmany reps
1xless reps
http://www.youtube.com/watch?v=a2adonK9O-M

Notes
I think I had atleast another 2.5-5kg in me for the deadlifts but I crushed my thumb on my warmup sets and under my nail has gone blue. My whole hand hurt and I lost the use of my thumb on one hand but my grip held out. My first rep on GH raises I didn't need to push myself up even though on the video it looks like I did. These were a big improvement on last week since most reps were controlled all the way down with only a small push.

T.K
11-09-2010, 03:02 PM
Paused Pin press
72.5kg (159lb)x5x2

Paused DB bench
20kg (44lb)x10x2

Notes
The bars were meant to be set at 2" above the chest, but looking at the video it's probably double that so i'm going to make some adjustments for next time.

T.K
11-11-2010, 01:57 PM
Paused squats no belt
100kg (220lb)x5x3 - this was awesome, 10kg more than last week, I felt like I was going to throw up

DB swings
20kg (44lb)x10x2 - I tried to have a slight pause after every rep so I wasn't just using the momentum to get DB moving. After these everything went a bit wobbley so I sat down for a couple of minutes

some other stuff

Notes
I'm really pleased with today, I haven't pushed myself this hard before. I originally had 95kg on the bar, but I thought I can manage another 5kg. I'm deffinately getting stronger, I added weight to some assistance things and it was too light. I'm having a tub of ice cream tonight because I deserve it
I'll put up a video when it's finished processing

T.K
11-12-2010, 01:51 PM
Yesterdays video
http://www.youtube.com/watch?v=Pu2xQwwWOQU

T.K
11-12-2010, 01:57 PM
Guillotine press
60kg (132lb) x5 x2

Millitary press
45kg (99lb)x10 x2

Notes
Guillotine press felt better than last week, i'm confident I can add more weight next week. Video still processing

T.K
11-15-2010, 05:55 PM
Defecit deadlifts 4"
140kg (308lb) x5,5,5 +10kg http://www.youtube.com/watch?v=PDoaAAfNFmk

Seated cable row
80kg (176lb) x10,10

Notes
Despite feeling a little bit ill I had a good day. The first set of deadlifts was easy, my thumbs felt fine witht the hook grip. The last set was really hard and my thumbs were sore after it but theyre are getting used to being crushed. I almost got a proper rep on the gh raises without pushing myself up at the bottom but I couldn't get up, I got higher than last week though so I'll get there eventually. I really want to get 400lb for 1 rep before new year, so if everything kepps progressing a bit every wekk i'll get it.

T.K
11-15-2010, 05:56 PM
Video from friday http://www.youtube.com/watch?v=6WFRktcLj7s

T.K
11-16-2010, 01:45 PM
Paused Pin press 2" off chest
80kg (176lb) x5,5 +7.5kg - I couldn't make the bars 2" off my chest so I used a Piece of wood 2" thick and stuck it under my hoodie. Not i'm supposed to do this but I thought it was better than having the bars set 3.5" above my chest
http://www.youtube.com/watch?v=z5BpQPBocww

Paused DB bench
22.5kg (49.5lb) x10,10 +2.5kg I did an extra long pause on these because I wasn't too happy with the legnth of pause on some of the reps earlier

Notes
I'm really pleased with how today went. All the other stuff I did today was heavier than last week and felt good so everything is moving well. My target is 90kgx1 before the end of the year, if I keep progressing every week it'll be easy.

T.K
11-18-2010, 03:23 PM
Paused squat
110kg (242lb) x5 - was meant to be 105 and it completely crushed me, I paused long enough but I pretty much good morninged them up
105kg (231lb) x5 - better form on these but the previous set took my energy away
105 x2 - got stuck at the bottom of the third rep

DB swings
25kg (55lb) x10,10 +5kg more than last time

Notes
I'm going to do 105 again for squats next week and nail it. I need to make sure i'm not leaning forward. After the first couple of reps I lean forward on the way up and it just ends up as a goodmorning. When I did glute ham raises today I held a10kg plate to my chest and had a band help me up at the bottom. It was way harder than any other way I've done them before and added some resistance when the band cut out, about a quarter of the way up.

MD50
11-18-2010, 03:46 PM
I like the conversion to lbs! Typically I just double the kg number cause I'm too lazy to figure it out.

exmgtoo
11-18-2010, 06:04 PM
Paused squat
110kg (242lb) x5 - was meant to be 105 and it completely crushed me, I paused long enough but I pretty much good morninged them up
105kg (231lb) x5 - better form on these but the previous set took my energy away
105 x2 - got stuck at the bottom of the third rep

DB swings
25kg (55lb) x10,10 +5kg more than last time

Notes
I'm going to do 105 again for squats next week and nail it. I need to make sure i'm not leaning forward. After the first couple of reps I lean forward on the way up and it just ends up as a goodmorning. When I did glute ham raises today I held a10kg plate to my chest and had a band help me up at the bottom. It was way harder than any other way I've done them before and added some resistance when the band cut out, about a quarter of the way up.

get me some vids my man.

T.K
11-18-2010, 07:12 PM
get me some vids my man.

I've got a load for you, next time I see you on skype i'll get them sent

exmgtoo
11-19-2010, 09:48 AM
for you guys looking for good form on deficits, guillotines and paused squats here ya go. not to mention triston has lost 15lbs and gotten stronger. he increased his calories and lost weight. very nice journal

lawlz_xD
11-19-2010, 09:52 AM
Nice paused squats man! You're right about where I am! Great stuff, keep it going!

T.K
11-19-2010, 06:41 PM
for you guys looking for good form on deficits, guillotines and paused squats here ya go. not to mention triston has lost 15lbs and gotten stronger. he increased his calories and lost weight. very nice journal

Thanks John!

Nice paused squats man! You're right about where I am! Great stuff, keep it going!

Thanks!

Guillotine press
65kg (143lb) x5,6 +5kg and 1 rep than last week

DB incline
25kg (55lb) x10,10 +5kg than last week

Notes
Good day, guillotine press felt fairly easy with more weight than last week. Inclines were hard but I got through it. I added another 5kg to my millitary press aswell but i think it was too much because I had to drive it up with my legs for the last few reps so I will try again next week. Everything is moving up nicely, i'm getting stronger. I can't wait for deadlifts on monday.
Today's video http://www.youtube.com/watch?v=LOUl5s_E33c

exmgtoo
11-20-2010, 11:52 AM
strong stuff my man

T.K
11-22-2010, 05:33 PM
Defecit Deadlifts 4""
My warmups all felt really light so idecided to see if I could get 160kg, and I did. Then I wondered how much harder 20kg more would be so I put 4 plates on each side.
180kg (396lbs) x1
Really hard off the floor but when it got near my knees it felt lighter and it didn't really feel difficult to hold onto at the top.
150kg (330lb) x5,5,3 +10kg
The last set was really hard and the last rep felt harder than the 180kg

Video of 180kg and second set of 150kg
http://www.youtube.com/watch?v=TV7Irk8BMS0

GH raise
lots of slightly assisted reps x 2

Notes
I wasn't expecting to try 180kg today but I felt really strong and it just seemed like a good idea. The first set with 150kg felt really light afterwards but the second and third set were painful. I'll probably go for 150kg again next week and get all the reps with it, I'm sure I would have got them today if I hadn't tried 180kg. Everything else I did today went well, I got PRs on everything.

T.K
11-25-2010, 02:51 PM
Paused Pin press 2"off chest
85x3 (187lb) http://www.youtube.com/watch?v=0OW54WHk5Go
was meant to be 5 reps but it felt way too heavy
82.5x3
80x3
I realised I could raise the bench so that I could do pin presses properly at the right height, instead of using a board. Doing them this way was a lot harder than last weeks paused board presses so I'm not too bothered about the drop in reps, I'll get 2 sets of 80x5 next week

Paused DB press
25kg (55lb) x10,10 2.5kg PR

Notes
Pin presses were a lot harder than doing them as board presses so Ii'm going to do them this way, I got PRs on all the other things I did so i'm happy.

T.K
11-25-2010, 03:24 PM
Paused squats
105kg (231lb) x5,5,5 PR on reps

DB swings
30kg (66lb) x10,10 5kgPR
I've never felt my legs burn so badly the last 10 reps on the second set were horrible, I don't know how I kept going.

http://www.youtube.com/watch?v=b188ZV5svDk

Notes
Much happier with my squats this week, I moved the bar slightly higher which allowed my arms to stay underneath the bar more. This stopped me from pushing the bar forawrd on the way up and making life harder for myself. Broke part of the screen on my phone today but the videos still work.

T.K
11-26-2010, 01:58 PM
Guillotine press
70kg (154lb) x5,9 5kg PR +4reps - No idea why these felt so strong, I kept going and it didnt get any harder

DB incline press
27.5kg (60.5lb) x10,6 2.5kg PR
I'll get 2 sets of 10 next week, I was probably tired from the guillotine press
http://www.youtube.com/watch?v=LTjSD_shThM

Some other stuff, got PRs on it all

Notes
Another good day. Guillotine press just keeps getting stronger. Everything is progressing nicely, my clothes are feeling tighter so I must be growing or my clothes are shrinking.

exmgtoo
11-26-2010, 02:04 PM
Paused squats
105kg (231lb) x5,5,5 PR on reps

DB swings
30kg (66lb) x10,10 5kgPR
I've never felt my legs burn so badly the last 10 reps on the second set were horrible, I don't know how I kept going.

http://www.youtube.com/watch?v=b188ZV5svDk

Notes
Much happier with my squats this week, I moved the bar slightly higher which allowed my arms to stay underneath the bar more. This stopped me from pushing the bar forawrd on the way up and making life harder for myself. Broke part of the screen on my phone today but the videos still work.

Guillotine press
70kg (154lb) x5,9 5kg PR +4reps - No idea why these felt so strong, I kept going and it didnt get any harder

DB incline press
27.5kg (60.5lb) x10,6 2.5kg PR
I'll get 2 sets of 10 next week, I was probably tired from the guillotine press
http://www.youtube.com/watch?v=LTjSD_shThM

Some other stuff, got PRs on it all

Notes
Another good day. Guillotine press just keeps getting stronger. Everything is progressing nicely, my clothes are feeling tighter so I must be growing or my clothes are shrinking.

solid work on both workouts. you losing weight and getting bigger/stronger. perfect.

T.K
11-30-2010, 03:31 PM
Defecit Deadlift
155kg (341lb) x5,5 5kg PR
I was supposed to do 3 sets but I walked over to the bar and my back didn't feel good. When I tried to bend down and start the lift I felt pain in my back so I just left it there so I wouldn't cause any more damage
http://www.youtube.com/watch?v=c7ED62-4yX8

GH raise
I got half a rep without any assistance so I tried going further down and made it back up. When I tried going all the way down I got part way up again then failed. Did a load assisted after this.

Notes
Today is Tuesday and my back is fine now. I did some painful stuff with a tennis ball and it has worked out ok. I'm really pleased with the GH raises because I've never been so close to doing a full rep without pushing myself up at the bottom. My previous best on conventional deadlifts off the floor with my belt was 140kg for reps, now i'm getting 15kg more than that from a defecit without a belt. I cant wait to see what I can do from the floor with a belt now.

T.K
11-30-2010, 03:39 PM
Paused Pin press
80kg (176lb) x5,5 rep PR
After going too heavy last week I wanted to make sure I could get 80kg for 2 sets of 5 and I did

Paused DB bench
27.5kg (60.5lb) x10,9 2.5kg PR

http://www.youtube.com/watch?v=hZB3QdWP8-A

exmgtoo
11-30-2010, 04:08 PM
Defecit Deadlift
155kg (341lb) x5,5 5kg PR
I was supposed to do 3 sets but I walked over to the bar and my back didn't feel good. When I tried to bend down and start the lift I felt pain in my back so I just left it there so I wouldn't cause any more damage
http://www.youtube.com/watch?v=c7ED62-4yX8

GH raise
I got half a rep without any assistance so I tried going further down and made it back up. When I tried going all the way down I got part way up again then failed. Did a load assisted after this.

Notes
Today is Tuesday and my back is fine now. I did some painful stuff with a tennis ball and it has worked out ok. I'm really pleased with the GH raises because I've never been so close to doing a full rep without pushing myself up at the bottom. My previous best on conventional deadlifts off the floor with my belt was 140kg for reps, now i'm getting 15kg more than that from a defecit without a belt. I cant wait to see what I can do from the floor with a belt now.

you doing really really good. 185-185k dead lift in the very near future

Paused Pin press
80kg (176lb) x5,5 rep PR
After going too heavy last week I wanted to make sure I could get 80kg for 2 sets of 5 and I did

Paused DB bench
27.5kg (60.5lb) x10,9 2.5kg PR

http://www.youtube.com/watch?v=hZB3QdWP8-A

nice prs

T.K
12-02-2010, 01:48 PM
you doing really really good. 185-185k dead lift in the very near future


Thanks!

I went to a funeral this morning for someone who I used to do gardening for. She had cancer for 6 years and then beat it, then a few years later got cancer again and beat it again. She was left weak and ill, but she always wanted to do everything for herself and live in her own house and never gave up. She got ill again and her kidneys failed but she had a smile on her face the whole time and never gave up trying to fight the illness. I wasn't going to go to the gym today but it just felt like I was giving up, and I had a really good day and felt a lot better. Everytime I feel like giving up, I'm going to think of her and all the times she could have given up but didn't.

Paused squats
110kg (242lb) x5,5,5 5kg PR every rep was really hard on the last set
Video from the last set http://www.youtube.com/watch?v=AqgitlolkB8

DB swings
35kg (77lb) x10,10 5kgPR

Some other stuff

Notes
What could hav been a bad day turned out well. I'm 5kg away from what I had before on paused squats with a belt. If I was still doing 2 sets I would probably already got it but the third set is extremely challenging. I also lowered the safety bars aswell because I was sometimes hitting them, the bar still got very close to them so I think it's made me go slightly deeper.

exmgtoo
12-02-2010, 06:44 PM
nice work triston. squatting deeper without a belt and at the same weights.

Widge UK
12-02-2010, 09:14 PM
good stuff my fellow englishman - nice defecits especially!!

T.K
12-03-2010, 04:36 AM
good stuff my fellow englishman - nice defecits especially!!

Thanks! how the weather where you are, I've not had any snow yet, it just keeps getting colder with frost.

T.K
12-03-2010, 04:18 PM
Guillotine press
75kg (165lb) x5,5 5kg PR

Millitary press
50kg (110lb) x10,10 2.5kgPR
I did a set before them and after a few reps I couldn't understand why it felt so heavy only being 2.5kg heavier than last week, turns out there was 60kg on the bar so took some weight off and tried again.

http://www.youtube.com/watch?v=0MgW1zpWlmY

Notes
Good day, I got PRs on the other stuff I do aswell so it's a strong end to an even stronger week.

exmgtoo
12-03-2010, 05:20 PM
nice prs

T.K
12-06-2010, 05:20 PM
Defecit deadlifts
160kg (352lb) x5,5,2 5kg PR
form was a bit off today, there was no way I could finish the last set, the bar just wouldnt move.
http://www.youtube.com/watch?v=CHKKmu86GWU

Seated cable row
95kg (209lb) x10(with vhandle),x11 with straight bar 5kg PR
I haven't used the straight bar for these yet so i gave them a go, it made a nice change so I think I will stick with them for a few weeks.

Notes
I had little sleep over the weekend and didn't feel great today. It's cold outside but I keep waking up feeling way too hot even with the window open. I couldn't really concerntrate properly and kept forgetting to lean back. I added 5kg so it was probably too much after stopping after 2 sets last week, I will go for 160kg again next week and get it no problem.

T.K
12-09-2010, 12:32 PM
I woke up on tuesday morning feeling really ill, i got out of bed and threw up everywhere. I slept most of the day and still felt sick later on and didn't eat anything all day. I haven't been Ill like this in over a year, I forgot how horrible it was feeling so crap. I woke up yesterday feeling a lot better and had an appetite again and when I woke up this morning I felt completely fine.

I decided that as I have been ill i'd take it a bit easy today.
Paused squats
after everything feeling lighter than usual on my warmups I decided to try what I did last week. It didnt work.
110kg (242lb) x1 - I got stuck at the bottom of the second rep, so i lowered the weight
100kg x 1- got stuck on rep 2 again
60kgx5,5,5 this was really hard and just made me feel weak.

DB swings
attempted 30kg like I got last week but it wouldn't even move so did
20kg,10,10

Notes
Not a good day, I will put it down to being Ill a few days ago. I'm sure next week will be better.

exmgtoo
12-09-2010, 12:39 PM
rest up over the weekend.

T.K
12-09-2010, 12:54 PM
rest up over the weekend.

Will do

T.K
12-13-2010, 05:36 PM
Defecit deadlifts
160kg (352lb) x5,5,5 -hrs on the send set this week
Found it really hard to lockout on the last rep on second and third sets, I think it's because i'm getting tired and form breaks down a bit. I might get someone to shout things at me like lean back while i'm lifting so I dont forget.
http://www.youtube.com/watch?v=ykDkWhYYC_g

GH raises
half a rep unassisted, assisted to failiure
superman GH raise with help on some x fail

Notes
Today went well. I rested over the weeked and sorted out my sleep, and recovered from being ill. I woke up this morning full of energy and felt really strong. My appetie was back today as well but I didn't get to eat much most of the day because I was too busy at work but it hasn't affected me too much. I did some of my other stuff lighter today and it felt heavier than normal, this didn't bother me much because my body had already taken a beating from the deadlifts.

exmgtoo
12-13-2010, 06:01 PM
pulls looked strong to me. shoot me an email

T.K
12-13-2010, 06:16 PM
pulls looked strong to me. shoot me an email

Thanks, if you think they look strong I'm happy with them. The first set went up fast but I wanted a video up of a not so good set. I was going to phone last week but I was too ill to make much sense, I'll do it this week.

T.K
12-14-2010, 01:44 PM
Paused pin press
82.5kg (181lb) x3 - I thought it would be a good idea to try and add weight, but it wasn't
80kg (176lb) x3 - Same weight as 2 weeks ago, before I got ill, but lost reps

Paused DB press
25kg (55lb) x6 - 2.5kg less than 2weeks ago and dropped reps
25kg (55lb) x10

Other stuff

Notes
At the time I was really angry with how things went and I was getting really frustrated, but it could have been a lot worse. It's 11days since I last did any kind of pressing and this time last week I was really ill. atleast I can take one positive thing from today, I increased my paused pin press by 2.5kg, even if I didn't get all the reps.

T.K
12-14-2010, 02:32 PM
I've also spent quite a long time today trying to find a powerlifting meet to do early next year. So far I haven't had much luck. The websites are confusing and there only seems to be information on meets at the other side of the country, even though there are results for meets this year near me. Maybe they will add information nearer the time.

exmgtoo
12-14-2010, 07:38 PM
Paused pin press
82.5kg (181lb) x3 - I thought it would be a good idea to try and add weight, but it wasn't
80kg (176lb) x3 - Same weight as 2 weeks ago, before I got ill, but lost reps

Paused DB press
25kg (55lb) x6 - 2.5kg less than 2weeks ago and dropped reps
25kg (55lb) x10

Other stuff

Notes
At the time I was really angry with how things went and I was getting really frustrated, but it could have been a lot worse. It's 11days since I last did any kind of pressing and this time last week I was really ill. atleast I can take one positive thing from today, I increased my paused pin press by 2.5kg, even if I didn't get all the reps.

everyone has off days. if your still off next week on these we'll adjust the routine. get vids next week

NorwegianGuy92
12-16-2010, 08:13 AM
Nice lifting man :)
Subbed, will be interesting to see how this goes!

T.K
12-16-2010, 01:24 PM
Thanks! I've been following your log for a while and you've made some real good progress.

Paused Squats
115kg (253lb) x5 5kg PR! This is my previous best squat for 5 reps with a belt, not going as deep, not pausing anywhere near as long and it felt really light on my back.
115kg x 3 - not so good, 3rd rep felt really hard on the way up.
110kg (242lb) x 3 (failed on 4th rep) not good, I dropped to 110 to try and get all 5 reps but it wasn't happening, I failed part way back up

115x5 http://www.youtube.com/watch?v=TO4XQYGkqhg
110 fail http://www.youtube.com/watch?v=SG9odzFVq-4 this is mainly for John to see where I failed

DB swings
40kg (88lb) x10,10 10kg PR I messed up and put an extra 5kg on than I thought. These were really hard and probably too heavy so form suffered a bit.
http://www.youtube.com/watch?v=Baok7eklIwg

Notes
Despite squatting not going as well as i'd hoped, I'm happy with today. I gave my brother a stopwatch and told him to tell me when i'd paused for 2 seconds, this made my pauses consistent and they felt like forever. I think this is the first time I've paused for a full 2 seconds every rep. After the DB swings I threw up what looked like all the coffee I drank pre workout. It didn't affect the rest of the workout and didn't feel like it usually feels when I throw up. I just openned my mouth and it all came out like a tap without any pain, hopefully it won't happen again because it was annoying to clean up.

NorwegianGuy92
12-16-2010, 02:35 PM
Nice and deep squats :)

T.K
12-17-2010, 09:52 AM
Nice and deep squats :)

Thanks! I'm definitely feeling the effects today:D

T.K
12-17-2010, 01:32 PM
Guillotine press
75kg (165lb) x5,5 then attempted a 6th but it didn't happen. Same as last time I did these but that was 2 weeks ago so I'm ok with it.
http://www.youtube.com/watch?v=1Of2gbrQcXM

Millitary press
40kg (88lb) x10,10 Did these sat on a flat bench to stop me using my legs to push it up, it was harder than standing but I think I can handle more weight on these
http://www.youtube.com/watch?v=b8Tv_yDotTg

Other stuff

Notes
Today went well. No PRs but I didn't get any weaker like my other upper day this week. I think because I've actually done something today I will have a better day next tuesday, last week I was ill so it ended up being nearly 2 weeks since I had done any kind of pressing.

lawlz_xD
12-17-2010, 04:09 PM
Great lifting T.K, you are doing especially well considering you don't have as much equipment to work with as some of the other teens do. John is an amazing trainer, i'm confident that under his guidance, we will both reach our lifting goals.

exmgtoo
12-17-2010, 04:24 PM
Thanks! I've been following your log for a while and you've made some real good progress.

Paused Squats
115kg (253lb) x5 5kg PR! This is my previous best squat for 5 reps with a belt, not going as deep, not pausing anywhere near as long and it felt really light on my back.
115kg x 3 - not so good, 3rd rep felt really hard on the way up.
110kg (242lb) x 3 (failed on 4th rep) not good, I dropped to 110 to try and get all 5 reps but it wasn't happening, I failed part way back up

115x5 http://www.youtube.com/watch?v=TO4XQYGkqhg
110 fail http://www.youtube.com/watch?v=SG9odzFVq-4 this is mainly for John to see where I failed

DB swings
40kg (88lb) x10,10 10kg PR I messed up and put an extra 5kg on than I thought. These were really hard and probably too heavy so form suffered a bit.
http://www.youtube.com/watch?v=Baok7eklIwg

Notes
Despite squatting not going as well as i'd hoped, I'm happy with today. I gave my brother a stopwatch and told him to tell me when i'd paused for 2 seconds, this made my pauses consistent and they felt like forever. I think this is the first time I've paused for a full 2 seconds every rep. After the DB swings I threw up what looked like all the coffee I drank pre workout. It didn't affect the rest of the workout and didn't feel like it usually feels when I throw up. I just openned my mouth and it all came out like a tap without any pain, hopefully it won't happen again because it was annoying to clean up.

intense session.

on the swings dont let the weight touch the floor. keep it moving.

http://www.youtube.com/watch?v=_TyhGvWp7Lc

T.K
12-17-2010, 07:22 PM
Great lifting T.K, you are doing especially well considering you don't have as much equipment to work with as some of the other teens do. John is an amazing trainer, i'm confident that under his guidance, we will both reach our lifting goals.

Thanks :) I've been amazed by my progress with John already , he really knows what he's doing and is really easy to talk to. Everyone's logs I've read who are working with John have all made incredible progress

intense session.

on the swings dont let the weight touch the floor. keep it moving.

http://www.youtube.com/watch?v=_TyhGvWp7Lc

Thanks, I'll fix it next week

T.K
12-20-2010, 12:35 PM
Defecit Deadlifts
165kg (363lb) x5,5,5 5kgPR I've never got 165 for reps before and I did it beltless and at a 4" defecit. I've never got that much for reps even on rack deadlifts. Form went abit off torwards the end
http://www.youtube.com/watch?v=pDnZK9kf8lo

GH raise
1 rep PR!!! First full rep I have ever done, I tried again and got stuck lol
assisted reps to fail x2

Other things

Notes
What an awesome day. My feet were freezing due to the recent cold weather but I lasted long enough to finish everything. I've walked 2 miles to walk all weekend in the snow and my feet haven't been this cold. I didn't bother with straps on shrugs today but it was 2x as easy so i'm not going to use them again because I hate the way they feel

NorwegianGuy92
12-20-2010, 02:10 PM
Damn, nice deadlifting! I've never done deficit deadlifts, but I don't think I could have done what you did!

And good job on that GHR, I still haven't gotten my first rep :p

T.K
12-20-2010, 03:39 PM
Thanks man. My deadlifts make up for my weak squat and bench:D I'm hoping when I next try deadlifting off the floor it's easier, this was my weak point.

You'll get your first GHR rep soon, it takes a while. I find it hard to understand how people can do them weighted.

exmgtoo
12-20-2010, 05:41 PM
there not doing them ghetto style is how they do them weighted. plus some guys dont put their knees on the pads on the ghr machine. makes them much easier.

solid pulls triston. making papa proud

love the grip btw

T.K
12-21-2010, 03:48 PM
Thanks :D the change to hook grip is working really well

Paused Pin press
80kg (176lb) x3 not good, I went lower than last week and still couldn't get 5 reps
70kg (154lb) x6 - 2.5kg less than what I got 6 weeks ago

Paused DB press
30kg x5,5 I should have lowered the weight when it was too heavy but it takes ages changing the weights arround on my DBs and I was feeling frustrated

Video http://www.youtube.com/watch?v=OjtL-Vub1ZU

Notes
Not pleased with today. I don't know why it went so bad.

lawlz_xD
12-21-2010, 03:51 PM
Defecit Deadlifts
165kg (363lb) x5,5,5 5kgPR I've never got 165 for reps before and I did it beltless and at a 4" defecit. I've never got that much for reps even on rack deadlifts. Form went abit off torwards the end
http://www.youtube.com/watch?v=pDnZK9kf8lo

GH raise
1 rep PR!!! First full rep I have ever done, I tried again and got stuck lol
assisted reps to fail x2

Other things

Notes
What an awesome day. My feet were freezing due to the recent cold weather but I lasted long enough to finish everything. I've walked 2 miles to walk all weekend in the snow and my feet haven't been this cold. I didn't bother with straps on shrugs today but it was 2x as easy so i'm not going to use them again because I hate the way they feel

Holy...nice pulls! Deficits have definitely helped my speed off the floor. I wouldn't be surprised if you were able to pull 405 for reps when you switch back to conventional.

T.K
12-21-2010, 04:46 PM
405 for 1 has been a long time goal so if I can get it for reps it would be awesome

lawlz_xD
12-21-2010, 05:04 PM
After hitting 300lbs. on a deficit for 2x5, than switching over to conventional for a couple weeks, and hitting 325x2x5, I was able to max out at 395x1 with some left in the tank, I probably could have hit 405x1 if I tried. The point is...considering you're hitting 365x5 on a deficit, you should be good for at least 405x1 just based on those numbers from your deficit. I'd imagine it'd be much higher if you pulled conventional.

exmgtoo
12-21-2010, 10:26 PM
Thanks :D the change to hook grip is working really well

Paused Pin press
80kg (176lb) x3 not good, I went lower than last week and still couldn't get 5 reps
70kg (154lb) x6 - 2.5kg less than what I got 6 weeks ago

Paused DB press
30kg x5,5 I should have lowered the weight when it was too heavy but it takes ages changing the weights arround on my DBs and I was feeling frustrated

Video http://www.youtube.com/watch?v=OjtL-Vub1ZU

Notes
Not pleased with today. I don't know why it went so bad.

where are you missing the pin presses at?

T.K
12-22-2010, 08:22 AM
About 3-4 inches above where the pins are set

exmgtoo
12-22-2010, 01:46 PM
move the pins up to where the weak spot is and start over. =0)

T.K
12-22-2010, 02:34 PM
Thanks, I'll try it next week

exmgtoo
12-22-2010, 03:25 PM
make sure you pause them as well

T.K
12-23-2010, 01:40 PM
Paused Squat
115kg (253lb)x5 - http://www.youtube.com/watch?v=X8bHBwijwe4 I don't understand why my videos always come out darker when they have been uploaded to youtube. same weight as last week but it felt a lot easier and I was feeling really good but then
115kg (253lb)x2 - I failed on the 3rd rep, last week I got 3 reps on the second set so i'm not happy http://www.youtube.comwatch?v=W0GHg1pfw3Y - better lighting than first video
100x5

DB swings
40kg (88lb)x10,10 - same as last week but I did them without letting the DB hit the floor, felt a lot easier than last week and I can definitely add weight next week. Video for these was corrupt, not sure why but its very annoying

GHR
I got another full rep and then a 3/4 rep, and on the second got close again.
These are progressing which is good

Notes
Everything was feeling really good when I started today and I felt really positive. I'm not sure why my squats have got weaker, i'll lower the weights next week and see if it's still bad. Maybe I need a break.

exmgtoo
12-23-2010, 04:14 PM
check your pms

T.K
12-27-2010, 01:47 PM
Christmas Eve

Due to a busy Christmas eve I was in a rush today, cut a few assistance things out and reduced my rest times

Guillotine press
60kg (132lb) x5, 5 - The reason for the reduced weight was because I noticed I haven’t been going close enough to my neck and the bar has been getting further forward every week. I felt it a lot more in my upper chest so I think it was a good choice, I’d rather do it right with a lower weight than do it wrong with more.

Seated military press
45kg (99lb) x10,8 – 5kg PR I’ll get all reps next week

Other stuff

T.K
12-27-2010, 01:49 PM
I woke up this morning feeling really tired and had no motivation, I really didn’t feel like lifting today

Deficit Deadlift
When I was warming up everything felt heavy, 140kg felt really hard, but after that everything flew up like it was an empty bar and I felt really good.

175kg (385lb) x5,5 10kg PR!!!!!!! I was meant to do another set but a cut on my hand reopened on my hand at some point on the second set and it really hurt. When I grabbed the bar for the first rep I couldn’t make it move and my hand felt like it was being stabbed
http://www.youtube.com/watch?v=Yxr3nuiaLBQ

GHR
1 proper rep and nearly another, a lot to failure assisted x2
The way I set this up on the assisted reps is with a band but I’ve managed to make it so I only get a bit of help at the bottom and none half way up so it’s much harder than it was before

Notes
What an awesome day! I didn’t expect this when I woke up this morning. I was wearing a new pair of socks I got for Christmas, I think they’re the reason I did so well. I usually feel like I’ve been hit by a train after my deficit Deadlift day but I feel really good today. On my second week under John after a week of doing everything light, I got 130kgx5. I’ve increased this by 45kg (99lb) I never thought I could get so much stronger in such a short time.

exmgtoo
12-27-2010, 03:05 PM
nice work. its always amazing when warm ups feel heavy but work sets are light. happens a lot to me. congrats on the progress and another big ass pr

NorwegianGuy92
12-27-2010, 03:26 PM
Damn, nice deficit deads!

lawlz_xD
12-27-2010, 04:58 PM
I woke up this morning feeling really tired and had no motivation, I really didnít feel like lifting today

Deficit Deadlift
When I was warming up everything felt heavy, 140kg felt really hard, but after that everything flew up like it was an empty bar and I felt really good.

175kg (385lb) x5,5 10kg PR!!!!!!! I was meant to do another set but a cut on my hand reopened on my hand at some point on the second set and it really hurt. When I grabbed the bar for the first rep I couldnít make it move and my hand felt like it was being stabbed
http://www.youtube.com/watch?v=Yxr3nuiaLBQ

GHR
1 proper rep and nearly another, a lot to failure assisted x2
The way I set this up on the assisted reps is with a band but Iíve managed to make it so I only get a bit of help at the bottom and none half way up so itís much harder than it was before

Notes
What an awesome day! I didnít expect this when I woke up this morning. I was wearing a new pair of socks I got for Christmas, I think theyíre the reason I did so well. I usually feel like Iíve been hit by a train after my deficit Deadlift day but I feel really good today. On my second week under John after a week of doing everything light, I got 130kgx5. Iíve increased this by 45kg (99lb) I never thought I could get so much stronger in such a short time.

Holy cow! You're pulling more than me and you're on a deficit! Congrats bro!

T.K
12-28-2010, 03:48 PM
nice work. its always amazing when warm ups feel heavy but work sets are light. happens a lot to me. congrats on the progress and another big ass pr

Thanks, it sure was wierd everything going from feeling heavy to lighter

Damn, nice deficit deads!

Thanks

Holy cow! You're pulling more than me and you're on a deficit! Congrats bro!

Thanks, it must be all the food I ate this weekend :D

T.K
12-28-2010, 04:09 PM
Paused pin press
Pins have gone up a couple of inches this week as this is where I've been failing
80kg (176lb)x5,7 not really a PR because this is a new height but it's more than I have pressed in a few weeks. I warmed up to 80kg x2 paused to my chest and they felt easy at the bottom so i left it at that

Paused DB press
27.5kg (60.5lb) x10,9 - last rep was too ugly to call it 10 this matches my strongest paused DB press and is more than I have got for the last few weeks so it' s all good

http://www.youtube.com/watch?v=7w-k1mOI_ik

Notes
Really pleased with today, I think I deserve my postworkout burritos and chocolate. The new height for the pins was just right I think, all my pressing movements get stuck about there so this should help. I can't wait for thursday, it's the first time in a couple of months that I will be doing squats without a pause :D

exmgtoo
12-28-2010, 05:08 PM
looks good

T.K
12-30-2010, 01:39 PM
Squats
125kg (275lb) xfail
120kg (264lb) x1+fail
http://www.youtube.com/watch?v=NhWUqmFCIuU

115kg (253lb) x2+fail No video
105kg (231lb) x5,5,7
http://www.youtube.com/watch?v=grkLU3g2No8

DB swings
45kg (99lb) x10,10 -x2 5kgPR easy, I can add 5kg next week
http://www.youtube.com/watch?v=eYNxRMXTKZA

Notes
First time squatting without a pause for a few months and I was expecting better. It's the last squat day of the year and I didn't want it to end bad so I made sure I got 3 sets of something, even if it was a lower weight than planned and I got a couple of extra reps aswell. It could have been worse, I could have given up so it's not too bad. I also added 5kg to my DB swings and it felt fairly easy and my single full rep on GH raises felt stronger.

exmgtoo
12-30-2010, 01:44 PM
Squats
125kg (275lb) xfail
120kg (264lb) x1+fail
http://www.youtube.com/watch?v=NhWUqmFCIuU

115kg (253lb) x2+fail No video
105kg (231lb) x5,5,7
http://www.youtube.com/watch?v=grkLU3g2No8

DB swings
45kg (99lb) x10,10 -x2 5kgPR easy, I can add 5kg next week
http://www.youtube.com/watch?v=eYNxRMXTKZA

Notes
First time squatting without a pause for a few months and I was expecting better. It's the last squat day of the year and I didn't want it to end bad so I made sure I got 3 sets of something, even if it was a lower weight than planned and I got a couple of extra reps aswell. It could have been worse, I could have given up so it's not too bad. I also added 5kg to my DB swings and it felt fairly easy and my single full rep on GH raises felt stronger.

way to hang in there. youll blow by those numbers in the next few weeks.

the first link isnt working for some reason.

T.K
12-30-2010, 02:16 PM
Video should be working now, hopefully.

exmgtoo
12-30-2010, 05:33 PM
i see. we have a new sticking point and it aint at the bottom. =0)

ill get some new stuff to you before your next squat session.

T.K
12-30-2010, 06:39 PM
Awesome, can't wait to see what I'll be doing next :D

lawlz_xD
12-30-2010, 08:42 PM
I used to be weak out off the hole too before working with John. Hence the Pause Squats I used to do. I have a feeling I know what's in store for you ;D. You'll love it...! Great work TK.

T.K
12-31-2010, 02:17 PM
I used to be weak out off the hole too before working with John. Hence the Pause Squats I used to do. I have a feeling I know what's in store for you ;D. You'll love it...! Great work TK.

I'm looking forward to finding out what it is, it's probably going to be painful. I hope :D

Guillotine press
70kg (154lb) x5,7 10kg more than last week but not a PR. I adjusted my form a bit last week because the bar was close to my nipple than my neck. It's sorted now and i'm really feeling it in my chest
http://www.youtube.com/watch?v=3b8BFUpTiis

Incline DB press
29kg (63.8lb) x10,8 1.5kg PR struggled on these recently but felt strong today, got stuck near the top on the second set

Seated millitary press
45kg (99lb) x10,8 - same reps as last week but the first set felt a lot stronger this week. My shoulders were hit hard with a couple of PRs on the previous lifts so i'm not too bothered

Incline and millitary video http://www.youtube.com/watch?v=7jPhg8HpKmQ

Notes
Great way to end the year. I'm hoping to carry on my good progress into next year and working with John i'll definitely be reaching my goals. Happy new year everyone!

T.K
01-03-2011, 02:53 PM
Deficit Deadlifts
185kg (407lb) x5 10KG PR
http://www.youtube.com/watch?v=5V_Cjc-bFxA
after this I noticed blood coming from under my thumb nail, I attempted 185 again but my thumb really hurt and I got half way up but my hand let go.
I lowered the weight and went over-under without using my thumb

160kg (352lb) x5,6 on the second set I bounced it a bit on the bottom on one of the reps so I did an extra rep to make things right.
http://www.youtube.com/watch?v=u_ARiVap34k

GH raise
got 2 reps then a load assisted x2 getting better every week

Notes
A great day to start off the new year, I will be doing 180kg for 3 sets next week because I think 185 is a bit too heavy and I probably should have just tried to get 175 for three sets this week. 205kgx1 off the floor was my goal for this year but I might have to increase it because I think i'm quite close to getting this already

NorwegianGuy92
01-03-2011, 03:06 PM
If you did 5 x 185 deficit deadlifts, I think 205 off the floor will be a piece of cake!

Widge UK
01-03-2011, 05:07 PM
mate that is beast deadlifting!!!!! nice one - loving the simplicity of your sessions aswell, maybe ill have to blow some more of my student loan on some training from E

T.K
01-03-2011, 05:16 PM
Thanks! From after the first rep it felt like I was being punched in the face, not nice lol. I do other stuff than the Deads and GHR but I dont write it all in

T.K
01-04-2011, 11:01 AM
My plans changed on very short notice today so I had to start earlier and cut my time but it was still a good day

Paused pin press
82.5kg (181lb) x5,4 PR probably could have had the last rep if I hadn't used so much energy lifting the bar out alone, no spotter due to early start

Paused db press
27.5kg (60.5lb) x9,8 dropped reps on both sets from last week, a bit disappointing

Other stuff that I flew through because of lack of time, it was almost like 1 big set

Will upload videos later when I'm at my computer

exmgtoo
01-04-2011, 11:44 AM
start with the bar on the pins.

nice deadlift session btw. 408 for reps on deficits is no joke. someone gonna be pulling 500 this year =0)

-SW-
01-04-2011, 12:11 PM
after this I noticed blood coming from under my thumb nail, I attempted 185 again but my thumb really hurt and I got half way up but my hand let go.
I lowered the weight and went over-under without using my thumb

Sometimes that happens to me too when I cut my thumbnails too short (only when using the hook grip, though).


205kgx1 off the floor was my goal for this year but I might have to increase it because I think i'm quite close to getting this already

Yeah, I think you'd be there already even if your deadlifts weren't from a deficit. 227.5 then?

Good stuff by the way.

T.K
01-04-2011, 03:28 PM
start with the bar on the pins.

nice deadlift session btw. 408 for reps on deficits is no joke. someone gonna be pulling 500 this year =0)

I can't believe I didn't think to put the bar on the pins, now I feel a bit stupid :stupid:
I'd be more than happy if I got 500 this year
Sometimes that happens to me too when I cut my thumbnails too short (only when using the hook grip, though).

Yeah, I think you'd be there already even if your deadlifts weren't from a deficit. 227.5 then?

Good stuff by the way.

Thanks for stopping by

I think this is exactly what I did, part of my nail is a bit sharp and when it got pressed into the skin, it cut me. I was a bit worried at the time lol

I think 227.5 can go up this year if all goes well

T.K
01-04-2011, 05:25 PM
Just got an entry form for my first meet :D i'm pleased i'm making it happen instead of just thinking about it.

lawlz_xD
01-04-2011, 07:15 PM
T.K...your deadlifts are freaking ridiculous! You're going to surprise yourself when you switch back to pulling conventional.

Keep us updated with how the meet goes...and be sure to get plenty of pictures/videos when it actually happens!

T.K
01-06-2011, 04:16 PM
T.K...your deadlifts are freaking ridiculous! You're going to surprise yourself when you switch back to pulling conventional.

Keep us updated with how the meet goes...and be sure to get plenty of pictures/videos when it actually happens!

Thanks!! It's just a push/pull meet but I'll keep you updated, it's really just to get a bit of experience of what it's like competing. There's a full meet in a few more months so hopefully i'll be doing that as well.

Todays squat session

Box squats
110kg (242lb) x5,5,5 - these were set higher than I have been squatting to try and work my weak point. Not sure if they should be slightly lower but the weight felt a lot heavier when I got a few inches of the bench (using an old bench as a box)
http://www.youtube.com/watch?v=xOGBd2_kZO4 not sure what happened on the last rep of the last set

DB swings
50kg (110lb) x10,10 x2 5kg PR - this felt really heavy in my hand and the DB kept trying to rotate when I got to the top so it almost slipped out of my hand on the first set, and it did on the second set. Because of the large pause I got halfway through the set I did an extra set of 5 for each hand to make my legs feel sufficiently tortured. Unfortunately my phone ran out of battery on the first set of swings so I didn't catch the flying dumbell on film, which would have been fun to watch

A really good day today. I made some good progression on some other lifts today but the hardest part of today's session was trying to walk afterwards:laugh1:

exmgtoo
01-06-2011, 05:50 PM
looks good triston, nice work

NorwegianGuy92
01-07-2011, 02:54 PM
Nice box squats, and damn those db swings are heavy!

T.K
01-07-2011, 03:55 PM
Nice box squats, and damn those db swings are heavy!

The swings made my legs feel like they were on fire. I'm going to keep the same weight next week because I think that's the limit right now for my grip. I can hold onto them but the momentum of the swing is forcing the DB out of my hand.

Guillotine press
72.5kg (159.5lb) x4,4 2.5kg PR should have got 5 reps though but it was really tough

Seated millitary press
47.5kg (104.5lb) x10,7 2.5kg PR Almost hitting the same weight as my standing presses were. I could probably get 50kgx10+ if it was 1 set

Notes
Not a bad day my DB incline presses lost reps but I got a couple of decent PRs so i'm not too bothered. My legs and glutes and lower back were really sore when I woke up but they've improved as the day's progressed.

NorwegianGuy92
01-07-2011, 04:53 PM
Is a guilotine press much harder than a regular bench press?
Nice work on the PRs.

T.K
01-07-2011, 05:11 PM
I find it a lot harder because my elbows are really wide and it just doesn't feel like a strong position for them to be in. It's probably about 10kg less than I can get for regular bench press.

T.K
01-10-2011, 12:06 PM
Today was pathetic

I had all my plans changed so had to train ealrier than planned. I was meant to be starting a new routine from John today but because I had to start so early I didn't get it before I started, so I just did a monday like I normally do, or I tried. I ate really well this weekend and slept really well so I don't know what's going on.

Instead of doing defecit deadlifts I replaced them with sumo deadlifts
and they didn't go well. I made a montage of my weakness from various angles
http://www.youtube.com/watch?v=v0vPHjHd1U0
the best part is 100kgx2 from my warmups, they felt really good but it all went wrong from there. I couldn't lockout 185kg which I got for 5 from a deficit last week. Lockout seemed to be the problem for most of them. I tried to do some conventional deadlifts after than but they were just as hard and I couldn't get 140kg for more than 1

GH raises
1/2 then some assisted to fail - down from last week when I got 3 proper reps and loads to fail assisted. The half rep this week was really hard

Evewrything else felt heavy as well. I was in feeling really angry with myself but my brother told me that my music teacher at school still uses the recording I did for my exam on the guitar, as an example of the highest mark a student has got. It made me realise i'm not so useless, I've just had a bad day. Tomorrow will be better.

NorwegianGuy92
01-10-2011, 01:13 PM
Hm, judging by your deficit deadlifts I wouldn't think you would have problems with 185.
Is it your first time puling sumo deadlifts?

T.K
01-10-2011, 01:43 PM
I'm thinking it's a mixture of a bad day and maybe a form issue. My problem before was getting it off the ground. My sumo was at 160kgx5 before I was doing deficits, and regular deadlifts were 140x8 so my sumos were stronger.

NorwegianGuy92
01-10-2011, 01:56 PM
Oh, I see. 160 x 5 means you're definitely capable of more, maybe you just need to get used to the exercise again? I'm sure it will go better next time :)
You said John has given you a new routine? It's because of your upcoming meet?

exmgtoo
01-10-2011, 02:08 PM
we gonna have you pull conv for the meet. glad i saw this so it worked out. dont sweat it, just a bad day. maybe you can pull deficits at the meet. =0)

T.K
01-10-2011, 02:14 PM
Its going to be better next time, I'm going to make up for today by being really strong tomorrow. The new routine is for my meet, I'm really looking forward to it. Even if I don't hit the numbers I want its still going to be awesome, and I'll probably meet some cool people.

exmgtoo
01-10-2011, 02:15 PM
everything will be fine. =0)

T.K
01-10-2011, 02:32 PM
everything will be fine. =0)
If they let me pull standing on blocks :D

Widge UK
01-10-2011, 05:48 PM
when and where is your meet bro? good luck!

T.K
01-10-2011, 06:18 PM
It's a push/pull meet in Colne in lancashire on the 20th february, I have to travel for about an hour and a half but it's the closest meet there is. There don't seem to be many meets in England it took a lot of looking just to find this one.

lawlz_xD
01-10-2011, 07:19 PM
T.K...it's just a bad day. Even though it's not your first time pulling sumo and you have pulled a lot more in the past...give your body a couple sessions to get used to sumos again. Conv. and sumo are quite different :D

Widge UK
01-10-2011, 09:51 PM
be worth the drive mate, ironic that i am wirting in your log atm as am skyping my mate who is from liverpool aswell at the same time, hes also into lifting in a big way.

make sure you smash down atleast 6 or 7 apple pies before the meet, thats only like a 5a, pretty good price for an extra 10kg on your lifts!!!!

kidding. take it easy

T.K
01-11-2011, 02:13 PM
be worth the drive mate, ironic that i am wirting in your log atm as am skyping my mate who is from liverpool aswell at the same time, hes also into lifting in a big way.

make sure you smash down atleast 6 or 7 apple pies before the meet, thats only like a 5a, pretty good price for an extra 10kg on your lifts!!!!

kidding. take it easy

haha not sure if they allow apple pies and their performance enhancing properties

Todays lifting
Paused BB bench 80kg (176lb) x4,2 failed on 3rd rep second set

Paused DB press 25kg (55lb) x9,7 I think

Video of where lifts failed
http://www.youtube.com/watch?v=EDDT7lFkmL8

T.K
01-13-2011, 04:49 PM
Start of meet prep
woke up this morning and weighed 150lbs. Not sure what's going on I was 160lbs on sunday. I had lost some weight before christmas but over chistmas I ate a lot of crap so it could just be the effects of eating clean again.

Speed deadlifts
100kgx3x3 (220lb)
first rep I lost balance so it must have made me start counting again, I was sure I did 3 reps but I did 4
http://www.youtube.com/watch?v=dU6b8SX4m4w

High bar Oly squats
105kg (231lb)x10,10 Felt ok when I was doing them but as soon as I got from under the bar the burning in my quads kicked in, felt good though
http://www.youtube.com/watch?v=rsqeeH8dK3I

DB rows
30kg (66lb) x20x2 (total 80reps) These were meant to be strict form but not sure if they were strict enough. The DB handles are thick so holding them for this long really fried my forearms, biceps were burning as well.
Video uploading, will add it later
jere it is http://www.youtube.com/watch?v=fF3tJf23UqM

Did some other things including grip work

video of 10kg plate pinches and thick handle DB static holds (40kg), pretty boring though lol, there was more but my camera had a fall and went a bit crazy. Left hand grip is stronger than right, if you were watching Johns show (the earlier one) you might have seen my question:laugh2:
http://www.youtube.com/watch?v=TlFZXYTPeyE

Notes
My belt needs some different holes drilling in it, I'll mess about with it over the weekend. I might just get a new belt without a lever because I think it might have gone faulty, if it's too tight a big piece of metal pokes in my stomach, but the next hole up is too loose. I'm having my first cheat day tomorrow, I haven't been able to stop thinking about the food I'm going to eat. Friday or Wednesday are the best days for me to do one because my weekend schedule doesn't allow me much time for eating. I'm not sure if ideal to have a cheat day on a training day, i'll find out tomorrow. Pictures of food will be uploaded tomorrow:D

NorwegianGuy92
01-13-2011, 04:58 PM
Deep squats, they look very good! Looking forward to the food pictures :D

T.K
01-13-2011, 05:19 PM
I'm looking forward to eating it all!! I haven't squated that close since I first started, and was getting the huge weight of 40kg for half reps :D my legs are really feeling it now

exmgtoo
01-13-2011, 07:12 PM
nice session.

have 2 cheat days per week if you like. you training for a meet so you gonna need the extra cals.

ty for stopping by today for the show

T.K
01-14-2011, 01:15 PM
nice session.

have 2 cheat days per week if you like. you training for a meet so you gonna need the extra cals.

ty for stopping by today for the show

It was a good show last night, and it was good to get a couple of questions in.
I might go for another cheat day, i'm enjoying this one so far. I think I'll sleep well tonight, I felt tired after my breakfast this morning

Today's training

Paused bench
65kg (143lb) x5,5 tried to have a long pause then explode off my chest, filmed each set from a different angle
http://www.youtube.com/watch?v=M4Wv13tm2eU

Paused Hammer grip DB Bench
25kg (55lb) x10,10 Not sure if these were meant to be hammer grip now, but no harm done
http://www.youtube.com/watch?v=mtIW0Po9bNY

Did some other things

video for John of JM press http://www.youtube.com/watch?v=We5yvjzepuI
not sure if the form is right yet, but i've never felt anything hit my triceps hard like that before

Notes
Good day, I had pancakes covered in chocolate syrup, washed down with milk for breakfast. I felt ill for a bit but was soon hungry again so I had a big pizza, 1400cals worth. Got some more eating to do, I'll probably hit about 7,500 cals today. I can do better next time I think. Food pictures will be uploaded later.

exmgtoo
01-14-2011, 01:34 PM
everything looked perfect. find out what fed you lifting in. we need to go over a few rules so you dont miss a lift because of a technicality.

T.K
01-14-2011, 03:58 PM
Thanks. I'm lifting in the GBPF the UKís IPF affiliate. Acouple of pictures, Some pancakes and 1 of my 3 pizzas

aaron
01-14-2011, 07:01 PM
Man i love the look of those pancakes....

I've never tried a JM press I don't think. Your video makes me want to have a go. Don't think i'd be able to use much weight on it though...

Widge UK
01-14-2011, 08:02 PM
mate those pancakes look awsome, you should hit up dominoez for a large pizza, 2000 cals.

NorwegianGuy92
01-15-2011, 03:05 AM
Oh man, that pizza...!

T.K
01-15-2011, 01:23 PM
Man i love the look of those pancakes....

I've never tried a JM press I don't think. Your video makes me want to have a go. Don't think i'd be able to use much weight on it though...

It's the first time i've done them and they really hit my triceps hard. I'm sure last time I looked in your log you were benching over 225, that's way more than me. I only used 45kg on the JM presses so you can probably get more than that.

mate those pancakes look awsome, you should hit up dominoez for a large pizza, 2000 cals.
I'm going to have to find a domioes, I haven't had a pizza from there for years

Oh man, that pizza...!

It was good :D Managed to get in 8500 cals yesterday. I was going to bed and realized I was still hungry so I at a tub of ben a jerrys ice cream. I felt really ill after and slept really well.

Spindler
01-16-2011, 07:58 AM
Hey looking strong mate! I'm from the UK to and will be following your log! Good luck in your meet.

Also Dominoes: buy one get one free on tuesday! (Or at least it is in Ipswich, presume its nation wide)

exmgtoo
01-16-2011, 09:33 AM
that pizza looked incredible. i had to go out for pizza last night after seeing that.

NorwegianGuy92
01-16-2011, 09:53 AM
that pizza looked incredible. i had to go out for pizza last night after seeing that.

I also got myself a pizza, good stuff =)

T.K
01-16-2011, 02:37 PM
Hey looking strong mate! I'm from the UK to and will be following your log! Good luck in your meet.

Also Dominoes: buy one get one free on tuesday! (Or at least it is in Ipswich, presume its nation wide)
Thanks! Good to see someone else from the UK. I hope that's nationwide I love pizza.

that pizza looked incredible. i had to go out for pizza last night after seeing that.
I hope it tasted good, I can't wait for the next cheat day for another

I also got myself a pizza, good stuff =)
Pizza is my favourite food, I could eat it all day, and I did on friday :D

NorwegianGuy92
01-16-2011, 02:44 PM
Mhm..you're giving me good ideas!

T.K
01-17-2011, 06:10 PM
Deadlifts
160kg (352lb) x4,6,5 - didn't feel hard, I thought I had done 5 reps on the first set so I made up for the lost rep on the second set.
http://www.youtube.com/watch?v=8vTFPeJNDWg video title is wrong

Band GM's
I did one rep with just one green band and it felt really easy so I used 2 green bands
2 x green +25kg DBsx10,12
I wanted it to end so badly I wouldn't have even dreamed of doing extra reps. For the last half of the set I struggled to get any air, but I made it and somehow got 2 extra reps. I thought I'd only got 9.
Only uploaded second set because the first set wasn't right, my legs were straight the whole way through. Not sure if form was good enough on the second set but it was better than no bend in the knee like the first set.
http://www.youtube.com/watch?v=Tkv1aeqsX2U

then I did some other things and grip work
Plate pinches improved and I did some extra grip stuff I didn't do on thursday that worked well. My forearms were like concrete afterwards, hot firery concrete.
http://www.youtube.com/watch?v=5_ArRP45NQ0

Hamstrings were annihilated today, they're making it hard to walk right now.

NorwegianGuy92
01-18-2011, 01:15 AM
Those deadlifts flew up, awesome! What are you hoping to deadlift and bench at the meet?

T.K
01-18-2011, 03:13 PM
Those deadlifts flew up, awesome! What are you hoping to deadlift and bench at the meet?

Thanks! I think that I should be able to get 95kg on bench and atleast 210kg deadlift.

Paused Pin press
75kg (165lb) x5 felt easy so I added 2.5kg for the next set
77.5kg (170.5lb) x5 felt harder but still able to get all reps
Video title wrong and my internet is sooo slow it's pointless uploading another one with a different title http://www.youtube.com/watch?v=UBpVAlO5_4c

Band DB Bench hammer grip
Didn't realise these were with bands until I came to doing them so I had to figure something quick.
purple mini bands +22.5 DBs x10 felt quite easy so I tried it with blue bands and I couldn't even get the Dbs to the height of the bench
Hooked the bands lower so they had further to stretch and did another 10 reps and it was harder
http://www.youtube.com/watch?v=LgHgx4lkRtg

Push press http://www.youtube.com/watch?v=VHYdotUh5mw
going to either lower the weight abit or keep it the same, but try not to let the bar go lower than my chin and maybe move my hands out a bit. 60kg was way too easy so maybe 65kg would be better

Skull crushers
35kg http://www.youtube.com/watch?v=83A2CaXAvfM
way easier than I expected, last tiem I did these I struggled with 20kg

Notes
Awesome day, felt really strong on everything. I can't wait for my cheat day tomorrow. Last week I struggled in the morning to eat loads, but post workout I didn't stop feeling hungry. Tomorrow is a rest day so I'm going to do some early morning cardio to make me feel hungry all day

NorwegianGuy92
01-18-2011, 03:21 PM
That's some heavy push pressing, especially after the pin presses. Well done :)
I'm sure you can bench 95 kg and pull 210, definitely!

T.K
01-18-2011, 03:40 PM
WIth push Presses I'm using my whole body so it's a lot easier than strict reps, it does feel cool though to have a weight nearly as heavy as me above my head :D

Widge UK
01-19-2011, 08:36 AM
i have those same 20kg plates XD

exmgtoo
01-19-2011, 11:32 AM
make sure you keep your shoulder blades pinched together when you benching. by letting them slide out your adding distance to your bench.

T.K
01-19-2011, 01:21 PM
i have those same 20kg plates XD

I'm sure they're heavier than my other 20kg plates, it always feels harder with them on the bar.

make sure you keep your shoulder blades pinched together when you benching. by letting them slide out your adding distance to your bench.

I will make sure I keep them pinched next time I'm benching, thanks for spotting this.

Widge UK
01-19-2011, 02:17 PM
i know what you mean, i never use them, always the big black ones if poss, except on deads/squats where i actually need more than 2 plates a side =-(

Spindler
01-19-2011, 03:05 PM
I'm totally in awe of your deadlifting mate! Hopefully I can pull that much soon 2 :D
Your gym basically looks the same as mine! apart from mine has purple carpet . . . lol

T.K
01-20-2011, 04:10 PM
I'm totally in awe of your deadlifting mate! Hopefully I can pull that much soon 2 :D
Your gym basically looks the same as mine! apart from mine has purple carpet . . . lol

Your deadlift will get stronger, just keep at it. Hopefully I'll catch up to your bench soon, I've got a long way to go:laugh1:

Today's session

Speed deads
110kgx3x3 (242lb)
http://www.youtube.com/watch?v=OJZ5dDwJ4rM

Oly squats
112.5kgx10,11 (247lb) 2.5kgPR First set was quite easy. Second set was really hard, only realised i'd got 11 reps when I watched back the video. I was really out of breath after this and my quads were on fire. I'm really liking this closer stance for squats, maybe i've been trying to go too wide and it's been holding me back.
http://www.youtube.com/watch?v=-Je07gAAyYg

DB rows
31kgx20x2 (68lb) 1kg PR not huge but these are really hard trying to do them strict. I did kroc rows a while back and got up to 60kgx20, doing the rows strict i'm using half the weight and it's 10x harder. My biceps are on fire, my back feels thicker and my obliques feel fried.
Video for form check http://www.youtube.com/watch?v=p2bIIxSeY9k

Did some other things as well. Plate pinches got a whole lot stronger since last week and other grip stuff improved. I think everything's going well, I was pleased with the speed off the floor with deadlifts. Since I've been working with John I've got a lot stronger and I've got a bit leaner. I've also found I can push myself harder and found out I am capable of a lot more than I ever thought, I think this is the best part of my training with John so far.

NorwegianGuy92
01-20-2011, 04:24 PM
Deadlifts flew up, and those squats were very deep :)

Glad to hear that you're satisfied with your progress so far.

T.K
01-20-2011, 04:42 PM
going deep on the close stance squats feels similar to when I did deficit deads, but with the bar on my back, so I think they should help my off the floor stength. Or I could be completely wrong:D

T.K
01-20-2011, 06:14 PM
Noticed a coupl of strange marks on my back near my neck, I think it's from bar position on my back from squatting. It doesn't really hurt but the skin feels a bit irritated

Spindler
01-20-2011, 06:15 PM
going deep on the close stance squats feels similar to when I did deficit deads, but with the bar on my back, so I think they should help my off the floor stength. Or I could be completely wrong:D

I need more flexibility! Any particular stretching routine u follow to get that sort of depth? I start deficit deads in a week after deload :) is a bigger deficit better?

T.K
01-20-2011, 06:35 PM
Not sure how it happened lol I never used to be able to get that low. I can only just touch my toes so I'm not sure where it is that's flexible. I think paused squats helped because I relaxed at the bottom.

I don't know if your saw John's Q&A show tonight but he said with deficits make sure your squatting the weight off the floor. I was using a 4" deficit, it was about as high as I could go without crushing my toes and it has really helped my off the floor strength. Hope this helps :)

Widge UK
01-20-2011, 09:05 PM
nice traps broseph, weird marks though. i get spots on my back and every squat session they just get smashed to fuck so i just have perma red marks theres now, feels bad man.

T.K
01-21-2011, 01:16 PM
nice traps broseph, weird marks though. i get spots on my back and every squat session they just get smashed to fuck so i just have perma red marks theres now, feels bad man.

I once had a spot that got crushed from squats and it really hurt, i'd hate to have that every week

Today's lifting

Paused Bench
67.5kg (148lb)x5x2 happier with second set, I don't think I kept my shoulder blades pinced on all reps on first set, I think I did it ok on second set though
http://www.youtube.com/watch?v=ODGkSjcYqDw

Paused DB press
26.25kg (57.5lb) x9,9 couldnt get last reps felt hard near top

Video of for JM press for form check http://www.youtube.com/watch?v=XX4L1QghP8o I don't think my form was too good on these, it looks more like a close grip bench going part way down.

NorwegianGuy92
01-21-2011, 01:35 PM
Benching looks good man :)

Your goal for the meet is 95, is that right?

T.K
01-21-2011, 02:14 PM
I'd be more than happy with 95, i'm pretty sure I can get 90 right now and it's still a few weeks away.

I'm feeling so tired right now, i've still got a bit of food left to eat though so I can't go to sleep. I'm in the middle of eating a triffle and the packaging says it's for 6 people. They must be very small people

exmgtoo
01-21-2011, 04:25 PM
Your deadlift will get stronger, just keep at it. Hopefully I'll catch up to your bench soon, I've got a long way to go:laugh1:

Today's session

Speed deads
110kgx3x3 (242lb)
http://www.youtube.com/watch?v=OJZ5dDwJ4rM

Oly squats
112.5kgx10,11 (247lb) 2.5kgPR First set was quite easy. Second set was really hard, only realised i'd got 11 reps when I watched back the video. I was really out of breath after this and my quads were on fire. I'm really liking this closer stance for squats, maybe i've been trying to go too wide and it's been holding me back.
http://www.youtube.com/watch?v=-Je07gAAyYg

DB rows
31kgx20x2 (68lb) 1kg PR not huge but these are really hard trying to do them strict. I did kroc rows a while back and got up to 60kgx20, doing the rows strict i'm using half the weight and it's 10x harder. My biceps are on fire, my back feels thicker and my obliques feel fried.
Video for form check http://www.youtube.com/watch?v=p2bIIxSeY9k

Did some other things as well. Plate pinches got a whole lot stronger since last week and other grip stuff improved. I think everything's going well, I was pleased with the speed off the floor with deadlifts. Since I've been working with John I've got a lot stronger and I've got a bit leaner. I've also found I can push myself harder and found out I am capable of a lot more than I ever thought, I think this is the best part of my training with John so far.

solid session tristan. use a bit stricter form, on the rows. may have to drop down a bit in weight.

T.K
01-21-2011, 04:42 PM
Thanks, I'll lower the weight next time

exmgtoo
01-21-2011, 06:54 PM
http://www.youtube.com/watch?v=I2ElVaNFltQ

CompletelyDifferent
01-22-2011, 10:13 AM
Good luck with hitting your goals. Deadlifts are looking good! Is that a strength shop belt? I think I have the same one :D

Widge UK
01-22-2011, 11:34 AM
your deffo a strong boy mate, what squat you aiming for?

T.K
01-22-2011, 01:27 PM
Good luck with hitting your goals. Deadlifts are looking good! Is that a strength shop belt? I think I have the same one :D

I got it from Pullum sports before strengthshop did belts and was gutted because it was atleast £20 more than the strengthshop one.

your deffo a strong boy mate, what squat you aiming for?

It's just a Bench/deadlift meet so no squatting this time, there's another one in may though that's a full meet i'd like to do and hopefully at that I can get 140kg squat

Spindler
01-22-2011, 03:57 PM
Looking good for 95kg/210kg!! Not long now, where is your meet?

T.K
01-22-2011, 04:28 PM
Thanks! I'm really looking forward to it now. It's in a place called Colne in lancashire, I have about an hour and a half of traveling on the morning of the meet but it's the closest one I could find.

Spindler
01-23-2011, 06:47 AM
Thanks! I'm really looking forward to it now. It's in a place called Colne in lancashire, I have about an hour and a half of traveling on the morning of the meet but it's the closest one I could find.

Traveling that much sucks, hope it isn't you driving!
Was considering competing this year whilst I still can as a junior, but messed up one of my ankles and it just isn't what it used to be :p

What weight you hoping to compete at?

Widge UK
01-23-2011, 06:49 AM
i dont recon 90 mins is to bad driving mate, i actually like driving, get some tunes on, get a maccies on the way, cant complain.

T.K
01-23-2011, 01:15 PM
Traveling that much sucks, hope it isn't you driving!
Was considering competing this year whilst I still can as a junior, but messed up one of my ankles and it just isn't what it used to be :p

What weight you hoping to compete at?

I'm just going to see what I weigh on the day. I'm usually about 160-165lbs most days, except cheat days. I looked up the results of the same meet last year and the 75kg (165lb) weight class had stronger lifters than most of the higher weight classes.

i dont recon 90 mins is to bad driving mate, i actually like driving, get some tunes on, get a maccies on the way, cant complain.

haha I'll probably be getting the train, I can drive I just don't have a car at the moment. I'd love a maccies breakfast on the way, I can't think of anything better.

T.K
01-24-2011, 12:00 PM
Deadlift
170kg (374lb)x5,5 - Felt ok, My singlet arrived today so I decided to see what it felt like lifting in one. It was cold so I put my shorts back on after the first set
http://www.youtube.com/watch?v=TmY4I7RQB3g

Band DB GMs
2green and 30kg(66lb)DBs x10,10
will upload video later

+other stuff

Notes
I've felt quite tired all day and haven't eaten enough because it's been a busy day but I got everything I needed done, it just didn't feel as good as it could have. I've stuggled to fall asleep all weekend, lying awake for ages, so I'm going to try and get to sleep earlier tonight. I'm feeling like I might be getting ill aswell so the extra sleep will help and I'm going to increase the vitamin C, this has worked in the past for me when i'm not feeling too well.

Widge UK
01-24-2011, 01:29 PM
smash vitamin C and green tea mate, always helps me heal up. sick deadlift aswell.

shame about the train mate, fucking hate public transport except bus's are ok. i always get lost and shit in stations. fml

NorwegianGuy92
01-24-2011, 02:08 PM
Those deadlifts flew up, way to go man!

T.K
01-24-2011, 05:29 PM
smash vitamin C and green tea mate, always helps me heal up. sick deadlift aswell.

shame about the train mate, fucking hate public transport except bus's are ok. i always get lost and shit in stations. fml

Drinking some green tea right now:D it's like a miracle drink. Public transport is so backwards where I live. There's a train once every hour and a bus once every 2 hours, but about 2 miles away they have busses every 10 mins. When I went to london and I went on the tube for the first time I was amazed how often they came

Those deadlifts flew up, way to go man!

Thanks, turns out I did too many reps but it's ok. It's heavier next week but i'm sure I can handle it

T.K
01-25-2011, 03:49 PM
The extra Vitamin C, better sleep and extra green tea worked. I feel great today and no signs of illness

Paused Pin press
80kg (176lb)x5,6 +2.5kg
http://www.youtube.com/watch?v=FTGHy88FAAI

DB band hammer grip Bench
After wasting a lot of time trying to figure out different ways of doing this I ended up doing:
10kg DBs+ blue small 20"bands x10 It was really hard but I somehow knew I could do more
10kg DBs+ blue small + blue mini 20"bands x8 - 10kg DBs might not sound like much but the band tension at the top was insane. This felt like one of the hardest things I've ever done and there were loads of veins popping out of my forearms, biceps and triceps afterwards. I need some new lightbulbs because a couple went, so the video is a bit dark http://www.youtube.com/watch?v=23Ryrp9kh1U


Also did some Push Press with 65kg, I went a little wider with my grip and dropped the weight from last week, it felt harder.

Got 40kg for skull crushers which was 5kg more than last week, probably should have only increased by 2.5kg because I only got 8 reps on the first set but I managed to grind out 10 reps on the second set

CompletelyDifferent
01-25-2011, 04:41 PM
I need to get some of those bands, they look awesome!

NorwegianGuy92
01-25-2011, 05:03 PM
DB band bench sure hammers everything! Way to grind out that last rep man, looks like you were in a lot of pain :p

T.K
01-25-2011, 05:34 PM
I need to get some of those bands, they look awesome!

They definitely add something different to a lift, I like them

DB band bench sure hammers everything! Way to grind out that last rep man, looks like you were in a lot of pain :p

Last rep was hard but i'm pleased I pushed through. My arms are pretty useless right now, I blame the bands :D

Spindler
01-25-2011, 05:38 PM
The determination in the bench was awesome!
That's what makes winners!
Also can see what you meant about not being a natural bencher with long arms! I swear they are twice as long as mine!

T.K
01-25-2011, 06:02 PM
The determination in the bench was awesome!
That's what makes winners!
Also can see what you meant about not being a natural bencher with long arms! I swear they are twice as long as mine!

Thanks! It wouldn't suprise me if they were twice as long, it makes for a shorter deadlift though :D

Spindler
01-25-2011, 06:07 PM
Thanks! It wouldn't suprise me if they were twice as long, it makes for a shorter deadlift though :D

:D
I will get some vids up after my deload, when I am hitting heavy singles so you can see some easy benching and some dirty deadlifts!

Widge UK
01-25-2011, 09:16 PM
Drinking some green tea right now:D it's like a miracle drink. Public transport is so backwards where I live. There's a train once every hour and a bus once every 2 hours, but about 2 miles away they have busses every 10 mins. When I went to london and I went on the tube for the first time I was amazed how often they came



Thanks, turns out I did too many reps but it's ok. It's heavier next week but i'm sure I can handle it

haha sounds like you need to get to the city a bit more bro, i hate the tube, get so clostrophobic and hate the smell, always avoid it. green tea is so ftw, the water at uni runs so hot like boiling so i just keep a stash of tea bags in room and brew up between meal's goes down well.

cheers for posting in my log and that mate, gives me good motivation. take it easy!

T.K
01-27-2011, 01:28 PM
haha sounds like you need to get to the city a bit more bro, i hate the tube, get so clostrophobic and hate the smell, always avoid it. green tea is so ftw, the water at uni runs so hot like boiling so i just keep a stash of tea bags in room and brew up between meal's goes down well.

cheers for posting in my log and that mate, gives me good motivation. take it easy!

The best thing about keeping a log for me is making me stay motivated, it definitely helps me so if posting in other people's logs helps them, i'm happy.

Today's lifting

Speed deads
120kg (263lb) x3,3,3
http://www.youtube.com/watch?v=9_vfyKI8zmM

Oly squats
117.5kg (258lb) x10,10 5kg PR first set was harder, second set I really tried to focus on pushing my knees out to the side. Form went a bit ugly towards the end but the last reps are really hard and I didn't want to give up
http://www.youtube.com/watch?v=EfkM65rttUk
Had elbow sleeves on because after last week's squats my elbows were sore, this week after wearing sleeves I had no problems

Strict DB rows
25kgx20,20 Lowered the weight and tried to make every rep strict. Biceps and forearms were burning like nothing i've felt before.
http://www.youtube.com/watch?v=LxEGWmZWEnY

My grip work wasn't as good as last week but my forearms were burning from all the stuff i'd already done and it was hard to grip anything

Going to watch the Q&A show now, I wrote down a couple of questions I thought of in the week because I always forget them when it gets to thursday.

Widge UK
01-28-2011, 08:56 AM
looks so cool when your breathing deep on squats and you can see it cuz its so cold. nice umbro trackies mate, your a true scouser now.

T.K
01-28-2011, 10:59 AM
looks so cool when your breathing deep on squats and you can see it cuz its so cold. nice umbro trackies mate, your a true scouser now.

haha they're the only pair I've got, i prefer shorts but it was cold last night.

Cheat day's going well, had Mcdonalds breakfast, my favourite thing in the world.

4x doubble saussage and egg Mc Muffins and syrup pancakes with orange juce (to make it a healthy meal) and a pint of milk, adds up to about 3000 cals. I was stuffed.

Had a pizza since then and having a sticky toffee pudding right now

exmgtoo
01-28-2011, 12:40 PM
The best thing about keeping a log for me is making me stay motivated, it definitely helps me so if posting in other people's logs helps them, i'm happy.

Today's lifting

Speed deads
120kg (263lb) x3,3,3
http://www.youtube.com/watch?v=9_vfyKI8zmM

Oly squats
117.5kg (258lb) x10,10 5kg PR first set was harder, second set I really tried to focus on pushing my knees out to the side. Form went a bit ugly towards the end but the last reps are really hard and I didn't want to give up
http://www.youtube.com/watch?v=EfkM65rttUk
Had elbow sleeves on because after last week's squats my elbows were sore, this week after wearing sleeves I had no problems

Strict DB rows
25kgx20,20 Lowered the weight and tried to make every rep strict. Biceps and forearms were burning like nothing i've felt before.
http://www.youtube.com/watch?v=LxEGWmZWEnY

My grip work wasn't as good as last week but my forearms were burning from all the stuff i'd already done and it was hard to grip anything

Going to watch the Q&A show now, I wrote down a couple of questions I thought of in the week because I always forget them when it gets to thursday.


text book form on the speed deads.

looking good triston.

T.K
01-31-2011, 04:32 PM
Friday

Paused bench
70kg (154lb) x2,2 - felt easy on the second set, the bar went faster than I thought and I accidently locked it out and racked it in one move. I tried to tuck my elbows more and it looks better I think.

Paused DB bench
27.5kgx10,9

http://www.youtube.com/watch?v=zSiJbrEJFDk

lowered JM press weight and improved my form, triceps were fried

Notes
I wasn't pleased with today, I hit the numbers I wanted but I was half trying on everything and not really feeling like doing anything. I'm having trouble pulling my shoulder blades together as well. My right shoulder blade seems to pop out of place realy easy and makes a grinding sound everytime I pull it back. My shoulders don't hurt but I've got an uncomfortable feeling above my right shoulder blade. When i lie on a tennis ball in that area and move my arm about it makes some crunching sounds and feels much better for a couple of hours then it feels strange again. Not sure what's going on but it's not making me hurt so I'm not too bothered by it.

T.K
01-31-2011, 04:38 PM
Deadlift
180kg (396lb) x2,2 first set felt easy, second set was a bit harder
http://www.youtube.com/watch?v=XBCq6_rY4Yc

Band DB GMs
2x Green band +35kgDBs x9 with not great form, wasn't happy
2x Green band +35kgDBs x 12, much better. Didn't mean to do 12 reps, I feel like i'm going to pass out when doing these and forget how many i've done so I have to guess half way through how many I have left
http://www.youtube.com/watch?v=Bs-0yIQHhJs

Notes
great day, really looking forward to my meet now, i'll have a better idea of what numbers I can hit in a couple of weeks.

NorwegianGuy92
01-31-2011, 04:45 PM
Those deadlifts looked way easy man! How much do you think you can pull at the meet? 215-220 maybe?

T.K
01-31-2011, 06:16 PM
220 would be awesome, if everything goes well it could happen. It would make up for my crappy bench lol

T.K
02-01-2011, 01:12 PM
Paused Pin press 2bd height
82.5kg (181.5lb) x5,5 tried to focus on tucking my elbows again, it doesn't really look like it but I think that's because it's not the full ROM and if I had been going to my chest my elbows would be closer to my body
http://www.youtube.com/watch?v=P88G5JgIODg

Hammer grip DB band
10kg +purple and blue band couldn't get 1 rep, last week I got 8 reps with this
10kg + blue band x11
10kg + blue and purple band x6 - don't know why I could get this after not being able to get 1 rep before
http://www.youtube.com/watch?v=vmDGNWR5gdE

Had to lower weight for push press couldn't get 65kg which was5 kg lower than the week before

Notes
Bench days are getting frustrating, I am increasing the weight on the main lift though and progressing so it's all ok, just really annoying.

NorwegianGuy92
02-01-2011, 02:03 PM
As long as your main lift is going up, I guess you're doing good ;)

CompletelyDifferent
02-01-2011, 04:21 PM
I suffer in the bench department from having long arms as well, I feel your pain! As long as your bench is progressing, that's all that counts!

Spindler
02-01-2011, 04:42 PM
Bench days are getting frustrating, I am increasing the weight on the main lift though and progressing so it's all ok, just really annoying.

Mite be frustrating to you but you're looking awesome! So don't worry.

T.K
02-03-2011, 03:25 PM
Mite be frustrating to you but you're looking awesome! So don't worry.

Thanks!

Watched the fighter yesterday. What an awesome film, definitely one of the best films I've watched this year. It really kicked me out of the lazyness I was feeling.

I ran out of meat yesterday and I didn't bother getting more due to lazyness, so today I had to use up some of thr protien powder that's been sitting in my cupboard for the past 4 months that is there for days like this, when I have no meat. It was crap. I didn't feel like i'd eaten, it wasn't satisfying and made me feel ill. It won't happen again

T.K
02-03-2011, 03:43 PM
Today's lifting

Speed deads
130kg (286lb) x3x3 http://www.youtube.com/watch?v=bmt_eFa0b8o
I usually warm up to something a bit higher than what I am using for speed deads, then lower the weight. Thought I had warmed up to 160kg beltless but it was 190kg, felt easy, probably because I thought it was 160kg

Oly squats
120kg (264lb) x10 PR think this was my previous 1RM although these are oly squats so it's not really the same
http://www.youtube.com/watch?v=hHraFQpANBo
120kg x5 was pissed off I could only get 5 reps, it was probably in my head because when I racked the first set my legs were wobbling when I walked forward and I almost missed the hooks
105kg (231lb) x5 paused - did this to get the total reps up to 10 and 105 felt light so I paused them
http://www.youtube.com/watch?v=32XoNCvrH78

Notes
Speed deads felt really good, last set looked slower than the others but it was still quite fast. I tend to be useless on higher rep stuff but i'm enjoying pushing myself on the squats. The first 5 reps felt easy this week but every rep after that felt 10x heavier, and the second set felt really hard

NorwegianGuy92
02-03-2011, 04:02 PM
That's some good squatting, T.K! Deep and heavy!

exmgtoo
02-03-2011, 04:08 PM
yo doing good triston. keep training. we'll make some more adjustments after this meet

Widge UK
02-03-2011, 05:39 PM
do you lift in a shed? lol

T.K
02-03-2011, 05:52 PM
haha yeh I do, it's a pretty big shed though about 6 meters long

T.K
02-05-2011, 02:36 PM
Yesterday

Paused bench
72.5kg (159lb) x1,1 - this is the best I've left benching for a while. I remembered something I read about trying to push your toes to the end of your shoes when benching with feet infront to help with leg drive. It definitely made a difference really trying to push them forward, it pushed me back and down into the bench which helped me stay tighter. Felt quite light as well so I did an extra long puase on the second set. Before grabbing the bar I've been pulling my arms apart like i'm doing band pull aparts and this has helped me to keep my shoulder blades together
http://www.youtube.com/watch?v=UMYN8exlQNU

Paused DB bench
27.5kg x10,7

Notes
My left elbow was feeling sore after this, Iced it for a while and this morning it was fine. I had elbow problems last summer and kept a log of everything I did to cure them, when they get sore again I know how to make them better. Sleeves help a lot I just forget to put them on sometimes. Was a bit ill yesterday as well, deep breathing hurt my chest and my head hurt a bit, but it didn't do any harm to my lifting. Feeling fine today

Widge UK
02-05-2011, 02:39 PM
good shit mate, i dont remember what its like to feel good under a barbell bench

T.K
02-05-2011, 02:51 PM
It's been a while since I haven't felt pissed off with benching. It wasn't very heavy but it felt good, I can get more benching with my feet behind me and on my toes but stupid IPF rules say you have to have flat feet. They're the only fed that have meets in my area, if I lived somewhere else i'd probably go with the BPC because they don't seem so strict about silly things.

T.K
02-07-2011, 01:38 PM
Deadlift
190kg (418lb) x1, 1 - PR although I accidently got this weight last week beltless warming up for speed deads. Was slow at the bottom but at the time it felt faster near the top. http://www.youtube.com/watch?v=0EPMAYYKL4k

DB band GMs
2xgreen band + 35kg DBs x12 (one side was 2.5kg heavier than other, realised after I was done) Couldn't find my straps so had to just take the pain, my forearms were burning
2xgreen band + 37.5kgDBs x10 couldn't grip anything after the last set so I made some straps out of some stuff I had lying arround, they worked out ok
http://www.youtube.com/watch?v=EKyhMpPjLgA

Grip stuff
I spent more time this time on grip because I had more time. Worked out well my hands are feeling hard worked. I've found a way to make DB static holds harder, turn the DB on it's side in the picture. My fingers are tiny so it's really hard and burns but I've worked up to 17.5kg for a 15 second hold. Did some other grip stuff but it's too boring to write in

NorwegianGuy92
02-07-2011, 03:00 PM
Looks like you have quite a bit more in you on those deadlifts, nicely done :)

exmgtoo
02-07-2011, 04:45 PM
solid numbers triston. looking forward to your meet.

KGM
02-07-2011, 04:56 PM
Nice grip trick and thanks for the picture.

Spindler
02-07-2011, 05:32 PM
Nice Deads! Lots of speed which bodes well for comp! not long now :)

T.K
02-08-2011, 02:15 PM
Looks like you have quite a bit more in you on those deadlifts, nicely done :)

Thanks, if it comes of the floor it'll go up. Since I've been doing band GMs the top of my deadlift has been easy

solid numbers triston. looking forward to your meet.

I'm can't wait now, it's going to be real good

Nice grip trick and thanks for the picture.

I've got so many good tips from other peoples logs in this site, if anyone can find anything in my log useful it feels like I can give something back

Nice Deads! Lots of speed which bodes well for comp! not long now :)

Thanks. I've got a lift sorted now so I don't have to get the train, it takes less time so I can get a bit more sleep

T.K
02-08-2011, 02:29 PM
Paused Pin Press
90kg (198lb) x4 - I put 5kg plates on by accident instead of 2.5kg plates 5th rep wouldn't move
87.5kg (192.5) x3 - I thought that if I could get 90kg then 87.5 would be easier but it wasn't. I should have lowered the weight to 85kg which is what I was meant to do on the first set. I thought I had got 4 until I uploaded it
http://www.youtube.com/watch?v=8NNM9e3qlCM

Band DB hammer bench
Blue + purple +10kgDB x8 - should be getting more
Blue band + 10kg DB x13 - just a blue band is too easy so i'm going to increase DB weight and use the blue band, and when i'm stronger, lower the DB weight and increase the band tension. If I had the next band up from purple I could just use them but I was retarded and bought the blue ones
http://www.youtube.com/watch?v=VKJrEKHEky0

Some other stuff to destroy my triceps. Good day really, I would have got all my reps on paused pin press if i'd checked the plates before I lifted and used the right weight

T.K
02-10-2011, 01:41 PM
Speed deads
140kg (308lb) x3,3,3 - not quite as fast as I wanted. After the first set my belt started went crazy and part of it kept folding into my stomach sop I had to unscrew part of it (because it's a stupid lever belt) and move it to the next space. It didn't really feel much like I was wearing a belt
http://www.youtube.com/watch?v=Md0zJAA9i7o

Oly squats
120kg (264lb) x2 - pathetic, got 10 last week. I'm putting it down to having a stressful day, being a pussy. I think that because the speed deads are heavier every week, they're taking more out of me. The first few weeks doing speed deads it didn't really feel like i'd done anything so doing high rep oly squats heavy(for me) wasn't a problem
110kg (242lb) x10 - really hard but I got though it

DB rows
30kg x20,20,20,20 - put straps on for second set, hands were burning

Grip stuff - really hit the grip work hard tonight, even round my wrists have gone huge and some veins i've never seen before appeared in my forearms. My ahnds were stuck like claws when I was done.

Notes
Quite a good day except for olly squats, i'm happy with how things are going. I talked to the organiser of my meet i'm doing and he said he's going to get one of the experienced lifters going to get me through the day. It's come round really quick, a week on sunday, cant wait

NorwegianGuy92
02-10-2011, 01:48 PM
Don't worry, you probably just had a bad day. However, that's some solid ass rowing, good job :)

T.K
02-11-2011, 01:06 PM
Don't worry, you probably just had a bad day. However, that's some solid ass rowing, good job :)

Thanks man

Paused bench
75kg (165lb) x1 brought my grip in a bit and it felt easier. This was fairly easy to do definitely got more in me
http://www.youtube.com/watch?v=uHdj81Wv6wk

Paused DB bench
30kg (66lb) x4 - on the 5th rep half way up got stuck
20kg x10 - this was really hard, don't know why such a light weight was so heavy, my arms felt like they were going to fall off after this

JM press
50kg (110lb) x10,10 made up for DB presses being so bad, I thought that I had done all the reps quite high but when I watched the video they were all really low, triceps were fried.

Notes
Glad it's the weekend and I can rest. I'm feeling like a zombie now, but a hungry zombie. Started my cheat day at 12 last night so I've got till 12 to eat as much as I can. This is the most I've eaten at this time on a cheat day yet so I should be able to get over 10,000 cals for the first time.

exmgtoo
02-11-2011, 02:05 PM
enjoy the feast.... eat more than you had planned on.

NorwegianGuy92
02-11-2011, 03:24 PM
Man, that paused bench didn't look heavy at all!

T.K
02-11-2011, 03:43 PM
haha thanks, it's pretty weak compared to what you got today, but it's stronger than what I got last week so i'm happy

NorwegianGuy92
02-11-2011, 03:49 PM
I'm using a shirt, that changes things quite a bit. I bet I was in more pain than you, though :D
But that bench really looked easy, I'm sure you can get 90 or more.

T.K
02-11-2011, 03:54 PM
I'm pretty sure you were in more pain :D I don't think comfortable is often used when describing how wearing a bench shirt feels

Spindler
02-11-2011, 04:08 PM
Nice bench!! Not long to go now, looking awesome. Definitely gonna be getting some PR's!!!
Also cool that the organiser is gonna get you someone to 'show yout the ropes' will take a lot of the stress out of it :)

CompletelyDifferent
02-12-2011, 07:08 AM
That was a long old pause at the bottom! You going to get your lifts at comp filmed?

PHreak48
02-12-2011, 08:06 AM
Paused bench looked damned impressive my friend!

Widge UK
02-12-2011, 09:12 AM
i hate you for getting good at bench :D great job mate. 90+ is yours for sure.

T.K
02-12-2011, 02:51 PM
Nice bench!! Not long to go now, looking awesome. Definitely gonna be getting some PR's!!!
Also cool that the organiser is gonna get you someone to 'show yout the ropes' will take a lot of the stress out of it :)

I think i'll be able to just go and enjoy myself know instead of having to think about what's going on

That was a long old pause at the bottom! You going to get your lifts at comp filmed?

I'll definitely have some videos, my mate is giving me a lift now and staying to cheer me on so he can take video's as well. I'm making sure I leave a big pause because I have to wait for the press command at the meet so if i'm used to pausing for a while then I should be ok.

Paused bench looked damned impressive my friend!

Thanks! That's good to hear from someone as strong as you

i hate you for getting good at bench :D great job mate. 90+ is yours for sure.

I wouldn't call it getting good, just not being as bad lol. My right shoulder was feeling horrible this morning, I massaged my neck and it felt loads better. I got home from work and got my brother to push a rolling pin into the side of my neck while I was lying down, it hurt really bad but my shoulder feels amazing. Before when I extended my arms there is was a pain in my shoulder near my traps that went down my arm, into my elbow and forearms and now it's gone. It feels so good now it's not there.

Cheat day went well. Haven't even felt hungry today. For some reason when I am getting to the end of the cheat day trying to stuff more food in, my veins start popping out crazy, not sure if anyone else has experienced this.

T.K
02-14-2011, 02:16 PM
Deadlift
200kg (440lb) x1 - PR never had that much weight in my hands before, felt good. My face didn't even feel like it was getting stamped on like it normally does on a 1RM deadlift. Was fairly slow off the floor but not a problem locking it out. I think my belt was too high but no big deal. Also didn't really need to do all that leaning back at the top, not sure what I was doing. Held it at the top for about 2.5-3 seconds too make sure my grip is ok for this much weight. Put my singlet on for deadlifts tonight to get used to it a bit more
http://www.youtube.com/watch?v=eM3NF-TAZqU


Band DB GMs
2xgreen +40kg DBs x6,10 - the hardest thing I have ever done, it's so hard to breathe on these, the weight was probably too much but I got through it. Going to save up for a pair of the next size bands up because more band tension is better than having heavier DBs.

Notes
Had a sore throat all weekend, woke up this morning feel ill as well but it improved as the day went on. My grip is holding at these higher weights which is good, I really like using a hook grip now my thumbs have got used to it. The only problem is the skin on the outside of my thumbs is a bit sore sometimes. My bar has really crap knurling and is like using a smooth bar, does a good knurling make any difference to your deadlift if you have no problems holding onto a bar with bad knurling?