a - Push Press
b x 15
40kg x 10
50kg x 5
60kg x 5
65kg x 4 (143lbs)
b - pushups
(neutral grip / feet on crate)
bw + 10kg x 15
bw +10 x 9
c1 - bentover row (thickbar)
65kg x 8 x 3 (143)
c2 - band pullapart
3 x 8
d - b/bell shrugs (thick bar)
85kg x 10 x 3 (187)
e - b/bell curls
40kg x 8 x 3 (88)
Notes:
- was happy with everything, its almost a month since I have done any lifting, so it was a good start.
- first time doing push presses, will take some time I think to get the form down, I was trying different hand and foot placements to find the most comfortable.
was having the most trouble with the dip, it just didnt feel right and i came forward on my toes a few times
- i suck at curls, a fair bit of cheating in there
to get your most comfortable stance, or power stance, just jump and see where your feet land.
You need to learn leg drive and triceps for them. Doing front squats to push presses can help learn this. I thought i was getting good leg drive until i went to an olympic gym, and they taught me that i wasn't.
hope this helps! Looking forward to reading this!
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Tuesday
- lots of farmers walks with buckets of water as I watered a heap of plants
Wednesday
- kids bought Wall E on dvd and wanted a movie night, they didnt care that it
was a training night, whats wrong with them
- and while we are on the subject Wall E = crap, the kids enjoyed it though
- my wife and I watched Ironman on tuesday night, that was an excellent movie
it looks like may/june will be my first comp, its a silver level (novice)
show, events are
Men’s
1. Farmers 110kg, 75m for time
2. Tire 200kg, 50m for time
2. Pressing Medley: 48kg KB , 60kg keg, 90kg log, 85kg keg for time
3. Max deadlift (rising bar, three attempts)
4. Last man standing 85kg keg carry (If we get more than 12 athletes, this might get changed)
it looks like may/june will be my first comp, its a silver level (novice)
show, events are
Men’s
1. Farmers 110kg, 75m for time
2. Tire 200kg, 50m for time
2. Pressing Medley: 48kg KB , 60kg keg, 90kg log, 85kg keg for time
3. Max deadlift (rising bar, three attempts)
4. Last man standing 85kg keg carry (If we get more than 12 athletes, this might get changed)
- Foam Rolling
- hip flexors were very sore
- right hip was very sore also
- Mobility Work
a - Deadlift (thick bar)
45kg x 10
85kg x 8
105kg x 3
135kg x 1 (297lbs) 115kg x 3 x 6 (253lbs)
b - walking lunges
20kg x 16 x 1
40kg x 16 x 2
c- good mornings
b x 10
40kg x 10
50kg x 8 x 1
- stopped here due to hip/back pain
d - abs circuit x 3 reverse crunch x 10
russian twist x 30 (10kg)
burpees x 10
Notes: - deads were easy, following prelipins chart, it worked really well last time
- never really done gm's before, form got better as I went along.
upper back seems to be the weak point with them. dont know if thats weird or not. will keep working with them
- wanted to use the sled but forgot to set it up, so did lunges instead
Nice workout. Oh, btw..I agree with you re: Wall-E. All the reviews said how AWESOME this movie was and I honestly didn't think it was all that great. My kid liked it, but he's four and he basically likes anything. I actually liked Bolt better.
hows the form on those GMs. I found at the begining I had to do really strict form with light weights to get the back strength up before trying anything to crazy
hows the form on those GMs. I found at the begining I had to do really strict form with light weights to get the back strength up before trying anything to crazy
form was good and bad, I think I will have to do the same thing and
keep them pretty light for a bit
Just noticed you had a new log. I may do WS4SB as well after I finish Max Strength. Careful with the GMs, once you get the form down they will go up pretty quick. Stick your butt out as far as you can and really try to use your hammies to press back up.
I actually like Wall-E, maybe not as good as all the reviews said, but I still liked it.
I saw Slumdog Millionaire last night, really good flick.
a - Push Press
b x 16
40kg x 10
50kg x 5
60kg x 5
70kg x 3 (154lbs) PR (was hoping for 5 though)
60kg x 5
b - pushups
(neutral grip / feet on crate)
bw + 12.5kg x 13
bw +12.5 x 10
c1 - bentover row (thickbar)
65kg x 10 x 2 (143) + reps
x 8
c2 - band pullapart
x 20
x13
x15
d - b/bell shrugs (thick bar)
85kg x 12 x 3 (187)
e - b/bell curls
20kg x 10
x 8
x8
Notes: - push presses felt better, when the weight gets heavy I tend to push it out in front of me instead of straight up. Form was much better though
- BW this morning was 83.6kg (184lbs) , ive been eating like a champion, dont know why I have lost weight. Actually I dont really care as long as I get stronger
When you are doing heavy push presses why are you doing light weight lat raises with high reps? You have shoulder issues or just like them?
I feel embarrassed for you using 3kg for rear delt raises.
Other numbers are coming up nicely.
Enjoy your long week.
yeah, thanks for highlighting that , im embarrassed too
Im just following along the WS4SB template and i haven't done either of them in a while, and well I suck at them obviously, so they cant be that bad for me
Im having a hard time feeling sorry for you guys these days, im training in a jacket and thick pants because my gyms heater is useless. Mind you.. I do hate heat.
nice work in here.. stick with this plan and youll get there.
On the good mornings, there is a compromise ive found between weight and depth. Most powerlifters dont go all that deep on them, and bent the knees quite a bit - yet still get some decent results.
becoming a strongman
, ive been eating like a champion, dont know why I have lost weight. Actually I dont really care as long as I get stronger 
, im embarrassed too 
Linear Mode
