JK vs BigRed

JK

Cheers for that. Been doing the cross arms over the bar approach as was only way I knew of but will try the other. Should be flexible enough to do it. 
 
Only did them light yesterday but such a good exercise I can see myself doing more in the future.

JK

Wow loving this PHAT programme and the heavier days in paritcular. 
 
Up earlier than usual this morning to watch the ABs gym so ended up at the gym at 530am as the doors were opening. 
 
Had Chelsea vs Liverpool on the big screen so it made those longer rest times easy today. Upped the weights a bit from last week too. 
 
Rowed 1000m to warm up and then some stretches and light BB rows and a pushups to get going. 
 
Working sets only 
BB rows - 2 x 6, 1 x 5 
Pullups - 2 x8 
Lat pull dows - 2 x 10 
Flat bench DB press - 3 x 5 
 
Had to stop here to do the Mondays abs class - circuit of 6 exercises today for 1min each. Short but sharp. 
 
Back in to it... 
Dips - 2 x 10 (added 15kg weight) Still felt like I could have done more. Maybe 20kg next week?? 
Seated DB press - 2 x 8, 1 x 7 
EZ bar curls - 3 x 10 
Skull crushers 3 x 10 
 
Really good workout overall. Plenty of energy and focus throughout despite being up since 330am. 
 
Have to go to wellington for work thurs / friday so will probably be training at CityFitness down there.

JK

Lower Body POWER today so 5mins on the bike and then some stretches and light squats to get things started. 
 
Working sets only 
 
Squats - 3 x 6reps @ 110kg 
Leg press - 1 x 12 @ 240kg, 2 x 10 @ 280kg (PB and felt could have cracked 300 - will next time) 
Leg extensions - 2 x 10 
Deadlifts - 1 x 5 @ 140, 2 x 3 @ 150kg - thinking I am only gonna do these every 2 weeks going forward. I think the squats are a bit taxing pre my deads and by the time I do a couple of warmup sets (did 10 x 70kg, 5 x 100kg, 3 x 130kg today) I dont have it in me to really crank out the bigger lifts that I like to do. Maybe there is somewhere better in this PHAT programme that I can put the deadlifts - any ideas??? 
Lying leg curls 2 x 10 
Standing calf raises 3 x 12 
 
Finished off with another 5mins on the bike. Find my legs recover a bit better when I do this. 
 
Did a quick weigh in too at 77.4kg. Up a tiny bit on last week. No biggie.

JK

Trained back and shoulders hypertrophy today 
 
1000m row and then 2 sets of kettlebell clean and press - 30seconds each side. 
 
Working sets only 
BB rows (speed work) 5 sets of 4 and then 1 x 8 
Pullups 3 x 12 
Close grip pulldows - 2 x 15 
Shrugs 3 x 12 - added another 10kg per side today. Felt good. 
Seated DB press 3 x 10 - did these arnie style 
Upright row 2 x 12 super setted with cable lat raises for 15 reps each side. 
 
For some reason I had got through it all pretty quickly so finished off with 3 sets of weight decline crunches and 2 sets of hyperextensions. It's only now I realise that I somehow missed doing 3 sets of seated row....doh!!!!!!

JK

Am loving these DOMs at the moment. Was hardly getting any on the old programme but being pushed hard here. This is what it is all about!

dK

DOMs, PHATS, you speakin da english?!?

JK

haha yeah mate 
 
DOMS = delayed onset muscle soreness so that next day and day after next sorta feeling 
PHAT = power hypertrophy adaptive training - theres a link up above to the programme which I started about two weeks ago. Loving it. 
 
 
So today....Hypertrophy legs day and still a bit sore from heavy legs on Tues. 5mins on the bike and then over to the squat rack 
 
As usual, working sets only 
Squats - 5 sets of 3 and 1 of 8 (all speedwork) 
Front squats - 3 sets of 10 - loving these and nudged up to 60kg today. Felt good. 
Leg press - 3 sets of 15 
Leg extensions - 3 sets of 12 
Lying leg curls - 2 sets of 12 
Standing calf raises - 3 sets of 20 
 
Did 15mins on the bike to finish. Was a good solid workout with low rest times and heaps of sweat... yeah buddy!

Kirwan

[quote name='Paekakboyz' timestamp='1352403376' post='323870'] 
Are you crossing your arms over the bar or using your fingers to lock it in place and keeping your elbows up? (which is the 'better' approach if you can do it). The elbows up technique helps you with clean and pressing etc - Kirwan is cranking out some good weights on front squat - he'd be a good one to ask about technique or how to get flexible enough to use high elbows. I think that is better as it forces you more upright through the torso - I try and do it but my wrist and tricep flexibility isn't that flash. 
 
Sounds good though! I know what you mean about low weights - until you've done a few sets at pace you don't really see how it'll do that much. But then the burn arrives! 
[/quote] 
 
There are exercises you can do to get the flexibility, or at least open you up before you lift. Like you said, helps with the elbows out for the Squat Clean as well so you might as well do it that way for that. 
 
Only issue with it is it's quite dangerous when you fail, make sure you're elbows don't hit your knees or you will break your wrist. Seen two people do that just at my gym, so it's one to practice bailing out of. 
 
But if you have the elbows straight out, they shouldn't end up anywhere near your knees. Q we get for that lift, is to start the lift by pushing up with the elbows. 
 
(And I only have 102.5kg as a PB on that one, not too much, which is supposed to mean I clean that - but that's only at 90kg)

JK

Cheers for that info Kirwan. Some good oil there. 
 
Re read the quoted post and pretty sure I'm doing it with elbows up as they are out in front and pretty much parallel with the floor. Is this what you mean?

Paekakboyz

and your palms are facing up too? if so then yeah it sounds like you've got the right form. If you can do it properly it's easy to see/feel why it puts you in a better position to lift. Really stops you caving forward.

JK

nup I is doing dem wrong! 
 
I been doing them like this 
 
[img]http://www.verticaljumping.com/images/big-front-squat.jpg[/img] 
 
 
Rather than like this 
 
[img]http://cdn.stronglifts.com/wp-content/uploads/rack-position.jpg[/img] 
 
Will try the 'proper' way. Some good info on stronglifts.com so will have a read when I have a chance.

Paekakboyz

if you struggle with flexibility try just pinning the bar with your fingertips - if you have your elbows up similar to the second pic a natural spot is formed with your shoulders and upper chest. Not the most comfortable thing to get used too (like right against your throat!) but it's def better than the first pic's approach imo.

JK

Looks like I am ok with flexibility on them. Staying at rydges down in welly right now and have access to cityfitness here in the city. Went for a run down there to check it out and tried some front squats like that but with just and bar and felt fine but yep that bars right up near the old throat! Will be back down there tomorrow to do a proper workout. 
 
Was a bit sore this arvo in the traps so had a 20min spa and got some jet action going on the sore spots. Feel a bit better but still pretty tender.

JK

So just did some training at CityFitness in Welly as down here for work at the moment and well it sure did make me appreciate my gym a whole lot more! Reasonable sized gym but equipment pretty avg and dated. 
 
Did Hypertrophy chest and tricepstoday plus abs. Decided to save biceps for tomorrow when I go do some deads for extra fun. 
 
Warmup was the run to the gym then pressups. 
 
DB Bench - 3 sets of 12 (no speedwork today) 
Incline BB bench - 3 sets of 10 
DB Incline Flies - 3 sets of 15 
Hammerstrength seated chest press - 3 sets of 10 
Dips - 3 sets of 20 (couldnt find a weight belt) 
Tricep push downs - 3 sets of 15 
Skullcrushers - 3 sets of 12 
 
Abs - made a mini circuit of 4 exercises for 1min each. Did it twice. 
 
All good.

JK

Man I love lifting in the weekends. No time pressures and I get to go to another branch of my gym with a bigger weights area. 
 
Did 1000m row to warmup and then 2 sets of pullups before commencing the best deadlift session I've had in ages. It went like this: 
 
10 x 70kg, 8 x 110, 5 x 130, 5 x 150, 3 x 160, 2 x 170, 1 x 180 (tried for 2 and nup!), then unload for 15 x 110kg, 10 pulllups, 12 x 110kg, 10 pullups, 10 x 110kg, lie down on bench. 
 
Then to finish off some light biceps work - 4 sets of 12 EZ bar curls and 3 sets of 12 hammer curls

Paekakboyz

Doh, completely missed you were in Wellies JK. Would have invited you along to Les Mills!! Good to hear you kept your programme going. Maybe next time you are down this way!! MN5 might tempt us both with beers though!

JK

Not down that often eh but will let ya know when there next. Wasnt impressed with Cityfitness eh but managed to get my fix!

JK

And another week begins. Was pretty buggered this morning as stayed up til about 1am watching cricket and then alarm went 545am for gym.....almost able to class that puppy as a power nap! 
 
Anway, 1000m row to warmup and then some stretches. 
 
Working sets only 
BB rows - 3 x 5 (upped the weights another 5kg today) 
Pullups - 2 x 10 
Lat pull dows - 2 x 10 
Flat bench DB press - 2 x 5, 1 x 4 (upped the weights another 2.5kg per DB) 
 
Mondays abs class - circuit of 6 exercises for 1min each 
 
Dips - 2 x 10 (plus 15kg weight) 
Seated DB press - 3 x 8 
EZ bar curls - 3 x 10 
Skull crushers 3 x 10 
 
Must say I was a wee bit sore yesterday after Sundays deadlift session but seems to have gone now. These BB rows though seem to hammer me but so far I've had no sign of the tendonitis that I battled with earlier in the year than I attributed to the rows. Maybe it wasnt them afterall?

JK

Lower Body POWER day today. 5mins on the bike as warmup - usual for legs day. 
 
Squats - 3 x 5 reps @ 110kg 
Leg press - 3 x 10 at 280kg and then dropped back for 20 at 160 half way through the unload 
Leg extensions - 3 x 10 
Lying leg curls 1 x 10, 2 x 8 
Standing calf raises 3 x 12 
 
Pretty short session really but thats working sets only and did 4 warmup sets of squats getting up to weight. 
No deadlifts today - will roll these in and out every 2 weeks plus did these on Sat just gone. 
 
Finished with 15mins on the bike.

JK

Magic workout this morning. Just seemed to race through it and pretty much poked myself by the end. 
 
Started with 1000m row and then light BB rows. 
 
[u]Working sets[/u] 
BB Rows - 3 x 10 
Pullups - 3 x 10 
Seated row - 3 x 10 supersetted with kettlebell clean and press for 10 each side 
Shrugs - 3 x 12 
Close grip pull downs - 1 x 12, 2 x 15 
 
Quick break from the weights here and did 3 sets of crunches with a 15kg weight above my head. 10 reps with weight and the another 10 without. 
 
Seated overhead press - 3 sets of 12 
Upright row - 3 sets of 10 supersetted with cable lat raises 12 reps per side 
 
Finished off with 10mins of HIIT on the cross trainer - 30seconds on at full noise, 30 seconds rest.......hadn't done this for ages. Toasted! 
 
Quick weigh in too somewhere in there at 77.2kg. My weight seems to have stablised around here over the past few weeks and I'm pretty comfortable with this as I think I'm feeling stronger and leaner without turning in to a skinny runt. Will have to do a proper check in next week.

The Silver Fern

JK vs BigRed