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Old 06-13-2008, 12:47 AM   #151 (permalink)
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Everyone needs a good trapped under the bar on a bench story. Now you have yours.

You might need to invest in a solid bar if your trying anything with that sort of weight.
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Old 06-13-2008, 02:29 AM   #152 (permalink)
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He already had one of those stories, now he has two. Mark is a veteran at getting trapped on the bench press
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Old 06-13-2008, 02:39 PM   #153 (permalink)
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still improving on the numbers. looks solid, man.

we all have the trapped by the bar stories. glad you escaped unscathed mostly.
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Old 06-15-2008, 06:58 PM   #154 (permalink)
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Quote:
Originally Posted by JoshDunn View Post
Everyone needs a good trapped under the bar on a bench story. Now you have yours.

You might need to invest in a solid bar if your trying anything with that sort of weight.
Quote:
Originally Posted by Simon C View Post
He already had one of those stories, now he has two. Mark is a veteran at getting trapped on the bench press
Quote:
Originally Posted by liftintexas View Post
still improving on the numbers. looks solid, man.

we all have the trapped by the bar stories. glad you escaped unscathed mostly.

Ha, yeah thanks guys, Ive had some close calls, oh the perils of working out alone.
You dont know what you can really lift untill you think your going to die from it
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Old 06-15-2008, 10:16 PM   #155 (permalink)
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Sunday June 15th

Bench
60kg x 10
80kg x 5
90 x 2

95kg x 1 (209lbs) - smoked
x 1 - shit
x 1 - smoked
x 1 - smoked

- very happy with that, they were damn easy

Kept the rest of the workout light as it was after a weekend of digging trenches
and I wanted to be fresh for Deadlifts tonight

Pendlay Rows
60kg x 5 x 3

CG Pushups
3 x 10

Cuban Press
3 x 5

Deadlifts tonight singles at 95%, hope there nice and easy
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Old 06-16-2008, 08:06 AM   #156 (permalink)
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Sunday June 15th

Bench
60kg x 10
80kg x 5
90 x 2
95kg x 1 (209lbs) - smoked
x 1 - shit
x 1 - smoked
x 1 - smoked

- very happy with that, they were damn easy
I assume that means you were able to get those above? I was trying to working through the Aussie translation. Good work. Are those PR's?
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Old 06-16-2008, 07:00 PM   #157 (permalink)
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I assume that means you were able to get those above? I was trying to working through the Aussie translation. Good work. Are those PR's?
Yep they were all good reps, really easy and fast actually.
But no there not PR's, I have benched ~118kg (260lbs) in about August last year, just trying to get back there.
Thanks for stopping by
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Old 06-16-2008, 07:14 PM   #158 (permalink)
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Monday June 16th

ME Deadlift
95% x 1 x 4
60kg x 5
80kg x 5
100kg x 2
130kg x 1
142.5kg x 1 x 4 sets (314lbs)

- felt heavyish, but they still came straight up

DE Squat 65% x 2 x 8
B x 8
65kg x 2 x 8 (143lbs)

- Started to feel good about set 4-5

Did 2 sets of lunges and some planks, but I was pretty
stuffed from the deads.
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Old 06-17-2008, 06:10 AM   #159 (permalink)
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Quote:
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I assume that means you were able to get those above? I was trying to working through the Aussie translation. Good work.
I was trying to get through the aussie translation as well.

Some good consistency happening mark. I'm happy for you with all your achieving.
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Old 06-17-2008, 09:12 AM   #160 (permalink)
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strong bench PR

and nice pulling keep up the good work
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Old 06-18-2008, 10:45 PM   #161 (permalink)
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Wednesday 18th June


Over Head Press
worked up to
55 x 3 x 8 sets (121 lbs)

Chinups

wanted to check out my 3rm in preperation for MS
bw = 87.2kg (clothed, etc)
bw x 3
+5kg x 3
+10kg x 3
+15 x 3 - only just
bw x 6
bw x 5
so 3RM chin is 102.2kg (225lbs)

Sled Rows
sled x 36m x 2

- ran out of time, but was happy with everything, OH press is progressing nicely I think, will stick to 3x8, 4x6, 5x5 then up the weight again

- my back is sore today, not sure if it was the chins or the rows, its kinda sore in a weird place too, oh well

- squats tonight, hope there easy
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Old 06-19-2008, 10:58 PM   #162 (permalink)
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Thursday June 19th

ME Squat
95% x 1 x 4
b x 10
60kg x 5 x 2
80 x 2
90 x 1
95kg x 1 x 4 sets (209lbs)

- felt good, slow but easyish , will be interesting to see where
my max is at.

DE Deadlifts 65% x 2 x 8
20 x 5
97.5kg x 2 x 8 (215lbs)

- on the slower side of fast towards the end.

Rev Crunch

3 x 10

- Was going to pull the sled, but it was raining, plus with the long rests for the squats it was time to finish up.

- So next week is just hitting the same singles for 1 set, Then I will be testing my maxes the week after and getting in to Max Strength.

- I have been doing the foam rolling and mobility stuff from MS, my legs feel really really good.
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Old 06-22-2008, 08:42 PM   #163 (permalink)
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Sunday workout didnt happen ran out of time and didnt feel like rushing through it.

Monday morning weigh in = 190lbs PR
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Old 06-23-2008, 07:07 AM   #164 (permalink)
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Quote:
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Sunday workout didnt happen ran out of time and didnt feel like rushing through it.

Monday morning weigh in = 190lbs PR
extremely jealous of the weight, man. congrats. you pretty leaned out at 190? what's your goal as far as weight?
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Old 06-23-2008, 07:37 PM   #165 (permalink)
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extremely jealous of the weight, man. congrats. you pretty leaned out at 190? what's your goal as far as weight?
Thanks man, dunno how lean I am, probably about 15%bf.
Dont really have a weight goal, I just eat when I'm hungry, and heavy deadlifts make me hungry so I have been eating alot (for me) at the moment.
If I hit 200lbs that would probably be the upper limit, although if I hit 200 I will probably think I need to get bigger again
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Old 06-23-2008, 07:44 PM   #166 (permalink)
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Monday June 23rd

ME Deadlift 95% x 1 x 1
60kg x 6
80kg x 6
100 x 2
130 x 2
142.5kg x 1 x 1 sets (314lbs)

- felt ok, ready to set a PR next week

SLED DRAGS
light x forward/backwards

REV CRUNCH
3 x 10

- reduced volume this week leading up to testing my maxes next week.
deads felt ok, was a bit tired so they werent flying up but werent hard at all.

- good to drag the sled again, havent done forward drags before
there not as painful as backward drags.
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Old 06-25-2008, 10:30 PM   #167 (permalink)
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Wednesday June 25th

Bench
60kg x 9
80kg x 6
95 x 2 - PR

100 x 2 PR (220lbs)
105kg x 1 - PR (231lbs)

awesome stuff, love it when it all comes together.
I was going in aiming for 100 x 1, but it was all too easy
think I was probably good for 110kg (243), but didnt want to
push things, and not having a cage didnt want to die either
PR's - are for this year only, not all time


Chinups (bw 87.8kg)bw
x 5
+10kg x 3
bw x 5
+ 15kg x 2
+ 10kg x 3
bw x 6
(24 total)

Finished off with some cuban presses
and some inverted rows

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Old 06-26-2008, 12:12 AM   #168 (permalink)
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Nice work,

We are even on the raw benching... for now...
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Old 06-26-2008, 12:50 AM   #169 (permalink)
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Nice work,

We are even on the raw benching... for now...
Damn it, I knew I should have tried 107.5kg,
Will have to wait till next week to beat you
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Old 06-26-2008, 02:10 AM   #170 (permalink)
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Well I was more thinking of 115kg for my next raw bench press PB You'll just have to wait a few weeks.
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Old 06-26-2008, 11:35 PM   #171 (permalink)
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Thursday June 26th

ME Squat
95% x 1 x 1
b x 8
60kg x 5 x 2
80 x 2
90 x 1
95kg x 1 x 1 sets (209lbs)

Sled Drags
light x 4

Planks
3 x 30secs

- Squats felt heavy, how is it I can bench 95kg easy but to squat it, its hard and shitty. Slowly slowly
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Old 06-27-2008, 10:30 AM   #172 (permalink)
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the squats will come keep hammering away
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Old 06-30-2008, 06:54 PM   #173 (permalink)
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Monday June 30th

This week I will be testing my maxes as its the end of the prelepin cycle and the start of Maximum Strength next week.
So....

DEADLIFT

60kg x 8 (132)
80kg x 5 (176)
100kg x 3 (220)
130kg x 1 (287)
140kg x 1 (309)
155kg x 1 (342)
5kg PR
160kg x 1 (353)
10kg PR
170kg x F
170kg x 1 (375)
20kg PR (mixed grip)
180kg x 1 (397)
30kg PR (mixed grip)
190kg x F - got it a few inches off the floor

FUCK YEAH!!!!!!!!!!!
the 180 came up slow but smoothSo a 30kg PR from 9 weeks ago
and a 20kg PR from last year sometime
VERY VERY VERY fucking happy with that.


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Old 06-30-2008, 07:06 PM   #174 (permalink)
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damn! nice job man!
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Old 06-30-2008, 09:27 PM   #175 (permalink)
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thanks Alco
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Old 07-01-2008, 12:39 AM   #176 (permalink)
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Nice job!!

Now, to crack the 400 pound mark
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Old 07-01-2008, 07:56 AM   #177 (permalink)
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way to go, man. congrats!
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Old 07-01-2008, 01:47 PM   #178 (permalink)
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nice dead!

you should post a vid of your squat, you have a huge difference between your dead/squat and im betting its a technical issue.
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conventional deads
bar x F hahaha
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Old 07-02-2008, 12:50 AM   #179 (permalink)
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Quote:
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Nice job!!

Now, to crack the 400 pound mark
Close enough, I thought 180kg = 405lbs, but I was wrong

Quote:
Originally Posted by liftintexas View Post
way to go, man. congrats!
thanks

Quote:
Originally Posted by Frank.S View Post
nice dead!

you should post a vid of your squat, you have a huge difference between your dead/squat and im betting its a technical issue.
thanks,
dont have a camera to vid the squat, but im sure its a mobility problem leading to shit house technique.
Squat form has improved but I think I have a long way to go
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Old 07-02-2008, 11:51 PM   #180 (permalink)
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Wednesday July 2nd

Bench
60kg x 10
80kg x 6
90 x 3
100 x 1
105 x 1
107.5kg x 1 (237lbs) PR
bit of an off night, but a PR so its all good, again would probably have got 110kg, but wasnt risking it for 2.5kg

Chinups (bw 86.2kg)
bw
x 5
+ 5kg x 3
+10kg x 3
+ 12.5kg x 3
+ 15kg x 3

Testing squat and broad jump tonight, hoping squats will be easier than they have been
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