your back has big blubs hanging down.. blubedy blub.
naah just kidding. Back is looking big man! You got those cool "deadlift muscles"
haha blubs, ta
Did some easy squats tonight:
21/04/08 Monday
Squat Day
Squat
44lbs x 10
110lbs x 6
176lbs x 4
220lbs x 2
286lbs x 2(4 sets) PR
Bent-over Rows
220lbs x 6(6 sets) PR
Comments:
-Trained alone today, club members competing on the weekend are taking a few days off, but I still managed to organize one training partner, but the didn't turn up. Lazy F***.
-Took it easy on the Squats today, as I'll be deadlifting heavy(385 for 4x4) on Wednesday, and I have my priorities in order, Deadlifting comes first hah!
-They were PR's anyway, but still very easy reps. Only a PR because I've never done doubles before hah! I think I'd be good for 330x2 now though
-Went heavy on the rows though, or I thought it would be, but it didn't feel too heavy at all, so I did 6 sets. I was thinking I might need to ease up on the rows soon, but my back is feeling strong still, I'll see how I feel next week!
Simon, the rows, how is the form? bent over upper body parallel? I'm keeping very strict form on my rows but and I'm not at 5x176.. very hard to get past that for some reason without cheating. I get amazed every time I see people who row 220 lbs.. it's something I want to do so bad! I know a lot of people cheat a bit on the bent over rows and still get a lot of results. I guess it depends on the goals of the rowing?
My torso is not parallel with the floor(I don't know why it would need to be unless I was doing Pendlay rows), more like 45 degrees or something like that, not sure exactly. I do cheat a little bit, but not too much, form is almost strict though I'd say.
I dunno, I started off rowing like 40kgs a couple of years ago, was doing 90kgs last year, and this year I've just bumped it slowly from 85kgs to 100kgs All I really did was add weight to the bar every so often lol
Speed Bench Press(3 bands)
44lbs x 12 - no bands
44lbs x 6
88lbs x 3(4 sets)
88lbs x 3(4 sets) with close grip
CG Board Press(2 boards)
209lbs x 4(3 sets) PR
Tate Press
33lbs x 6
44lbs x 10(3 sets)
Hammer Curls
44lbs x 6(3 sets)
Comments:
-Back to bands today, felt good
-Close Grip Boards good too, PR again on those
-Also, I don't always write it, but CG Boards always I do with 2 Boards. Normal Grip 3 boards done on saturdays usually
Looking good Simon. PR's on squats, rows and CG bench and it's only Tuesday. Nice work!
Quote:
Originally Posted by MindPower
Your bench seems to be moving along nicely, good shit
Thanks guys,
I've got some more for ya here too:
23/04/08 Wednesday
Deadlift Day
Deadlift
143lbs x 6
242lbs x 4
308lbs x 2
385lbs x 4(3 sets) PR
Speed Squats
143lbs x 3
176lbs x 3(8 sets)
Dumbbell Rows
105lbs x 8(3 sets) PR
Comments:
-Awesome session in today, 385lbs(175kg) for reps was good, and as usual I felt I still had some more left in the tank hah
-Feeling a bit tired/fatigued now, might be a little burnt out, not sure though. I'll be backing off a bit next week anyway to start peaking for the meet
-I'm 7 weeks out this Saturday from the Powerlifting meet, I should have a plan well laid out this weekend about the cycle and what gear I can use and when this weekend
Last weekend at the powerlifting competition I saw a guy tear his bicep on a deadlift, apparently you could hear the pop(and it sounded pretty scary I here), but I didn't hear it.
He asked a question to Matt Kroc here what a freaky picture, the Krocs arm seems to have alot of empty space in it!
"Ultrasound reveals complete bicep attachment tear. The Dr at the hospital said surgery is the only way forward- just off to my GP, will ask for a referral to a surgeon."
comes usually from hitching on the deadlift and straightening out the arm. Couple strongman have told me that doing curls with full extension at the bottom and heavy weight can help. Its always the underhand grip bicep that tears.
Also, as many of you may have seen on several of the major bodybuilding forums, True Protein is currently developing a HUGE new project that will benefit all of our International customer: True Protein Australia!! The project is in extremely early staging, but we will have additional information shortly.
i'm guessing you MAY be able to get protein cheaper now.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
comes usually from hitching on the deadlift and straightening out the arm. Couple strongman have told me that doing curls with full extension at the bottom and heavy weight can help. Its always the underhand grip bicep that tears.
It's not really from hitching. I think it's just from the load that's placed on the bicep from being in the position. That's why a lot of strongmen use straps for their pulls. It's not about pulling more weight, it's about not tearing their biceps.
Kevin Nee tore his bicep on a tire. I've heard guys use curls with slow eccentrics, but i don't know how much stuff really works.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
comes usually from hitching on the deadlift and straightening out the arm. Couple strongman have told me that doing curls with full extension at the bottom and heavy weight can help. Its always the underhand grip bicep that tears.
Quote:
Originally Posted by Alcoholiday
It's not really from hitching. I think it's just from the load that's placed on the bicep from being in the position. That's why a lot of strongmen use straps for their pulls. It's not about pulling more weight, it's about not tearing their biceps.
Kevin Nee tore his bicep on a tire. I've heard guys use curls with slow eccentrics, but i don't know how much stuff really works.
Well this guy was attempting 295kgs(649lbs), he got it maybe halfway to his knees, just dropped it, and put his hand on his bicep. His arm might have been bent, or it may just have been from the sheer force on the body during the lift, even if his arm may be straight. So it wasn't hitching in this case, but I do understand what Frank is saying, it would be like doing an eccentric curl with a deadlift weight, which could definitely have the potential to tear a bicep.
I think it can happen to the overhand grip hand aswell, Kroc said he has torn both of his biceps, so he must have torn the overhand side once too right? or did he switch grip for a bit?
Quote:
Originally Posted by pjb923
Ouch, that looks painful. I remember seeing a video a while ago where an olympic gymnast tore a bicep during a rings routine. It was not pretty.
Very nice workout yesterday. Deads and rows are both looking good.
Thanks.
Quote:
Originally Posted by Alcoholiday
dude, i just got this e-mail from trueprotein:
i'm guessing you MAY be able to get protein cheaper now.
Haha, that would be awesome. But I bet they will jack up the prices heaps. But it would still probably be a good deal, I mean prices here are more than double trueprotein prices!
I got a job at my local supermarket(safeway/woolworths ), which is good as I will get money. But they want me to go to an 8am-5pm "Induction" tomorrow(this saturday) where I will sit there an entire day listening to the company's "policies and procedures"
Fuck.
This means I will miss a Bench Press workout this Saturday, which sucks because I was going to finally get into that 44 fury, and now I have to wait till next week. It also sucks because Tim won't be there on Sunday(when I can make it), but will be there on Saturday, when I can't make it. I will train the Bench Press on Sunday after squats though, squats, bench press, bent over rows, big day on Sunday heh, I'm really not sure what the hell I'm gonna do yet though for those hah.
But it gets worse. I also have to attend "Department Specific Induction" on Tuesday and Wednesday nights, meaning I have to miss a total of THREE sessions this week with the group. I will train earlier in the day on both days, but it still sucks bad.
Oh well, I won't actually miss any training at all, and atleast I get paid for all this bullshit "induction" shit - I think...
It's worth the money for later on anyway hah, but it's kinda gay, all I want to do is focus on my training right now hah, oh well, next weekend it will get serious!
On a side note, I drank some alcohol last night hah, and had fast food yesterday, for what might be the first time since I moved out a few months ago, it sucked bad.
i'm guessing the way TP is, that they would make the prices pretty competitive to what they are over in Aust. Probably cheaper than what you guys pay now.
Everyone has to work. Your group will understand. Did you make your availability for work so you can have off the rest of the time?
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
I'll be benching and squatting tomorrow to make up for todays missed benching.
I'll just give some info about my coach(es), because I kinda have two, since I usually just say "coach".
Steve - head coach of the club, 242lb lifter taking time off competition this year due to injuries. He comes usually 2 times a week on the weekend.
Tim - 220lb lifter(around 2nd in Australia) who I train with 4 times per week, he's pretty much coaching me too and I see him more, although Steve is Tim's coach, but Tim is very knowledgeable too.
Pretty much I get excellent coaching from a couple of the top lifters/coaches in the country, for $$$ZERO dollars
Quote:
Originally Posted by Alcoholiday
i'm guessing the way TP is, that they would make the prices pretty competitive to what they are over in Aust. Probably cheaper than what you guys pay now.
We have one site here, that is kinda like TP, but doesn't sell flavours it's where i got some of my supplements, and I'll get everything from them(got ON protein this time) next time probably.
TP better be cheaper then them! And better be cheaper than ordering from TP USA(with shipping and all)!!!
Quote:
Originally Posted by Alcoholiday
Everyone has to work. Your group will understand. Did you make your availability for work so you can have off the rest of the time?
Yeah I made my availability not clash with any regular training sessions, yeah my coach is cool about it. I'm gonna be working a bit, haha, money! yay!
I went to that 8am-5pm induction thing today, it was boring as hell. I get paid like $13 per hour though, so i get like $105 today, and with Tuesday and Wednesday I'll get $210 total for missing 3 training sessions hah, it still sucks, but this makes it better.
Squat
44lbs x 6
143lbs x 6
209lbs x 4
253lbs x 6(3 sets)
253lbs x 7 - can't count again
NG Lat Pulldown
100lbs x 8
145lbs x 10
160lbs x 10(2 sets)
Bench Press 1 minute rest
44lbs x 10
88lbs x 4
143lbs x 3
165lbs x 1
176lbs x 6(4 sets)
143lbs x 14
Comments:
-6 training weeks until the competition, so now will peak for the comp
-Light this week, deload a bit, and then increase the weights and get into equipment soon yay
And I think I will buy these shoes, I'm just going to try them out(a few guys from the club have them) to see what size to get just incase they have weird sizing or something.
I got the job of compiling the Current Powerlifting Australia rankings. Almost done, just doing the bench press rankings now. This is interesting, now I know where I will rank, and who all the top guys are.
Speed Bench Press(3 bands)
44lbs x 12 - no bands
44lbs x 6
88lbs x 3(8 sets)
CG Board Press(2 boards)
143lbs x 6
181.5lbs x 6(3 sets)
Tate Press
49.5lbs x 6
44lbs x 10(2 sets)
Hammer Curls
44lbs x 10(3 sets)
Decline Sit-up
BW x 30
BW x 20
Side Bends
70lbs x 10(2 sets)
Comments:
-Trained alone today, good session.
I got a job at my local supermarket(safeway/woolworths ),
Been there done the Woolies thing along time ago, enjoy
Quote:
Originally Posted by Alcoholiday
i'm guessing the way TP is, that they would make the prices pretty competitive to what they are over in Aust. Probably cheaper than what you guys pay now.
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