JK vs BigRed
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<p>usual friday session this morning</p>
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<p>Incline DB press - 20x22.5kg/side, 15x27.5, 10x30, 10x30</p>
<p>DB decline flies - 20x10kg/side, 15x12.5, 12x12.5</p>
<p>DB hammer curls - dropset of 10x10kg/side --> 10x7.5 --> 10x5 X 3 dropsets</p>
<p>Peacher curls - 20x20kg, 15x25kg, 10x30, 10x30 each superset with BB reverse curls - 20x20kg bar</p>
<p>Skullcrushers - 20x25kg, 15x30kg, 10x35, 10x35</p>
<p>Seated DB curls (alternating) - 15x12.5kg/side, 15x12.5, 10x15</p>
<p>Tricep pushdowns - 12x62kg, 12x62, 10x74, 10x74</p>
<p>Rope cable curls - 30x26kg, 30x26, 20x32 each superset with 20 reps of dips</p> -
<p>Didnt make the outdoor session on sat as had to take daughter to music. Not a lot of exercise all weekend really.</p>
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<p>Heavy upper today as usual to start the week.</p>
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<p>DB bench - 12x25kg/side, 10x30, 8x32.5, 6x35, 5x35, 7x35</p>
<p>T-bar rows - 12x45kg, 10x55, 8x65, 6x70, 6x70, 6x70</p>
<p>Incline DB press - 15x30kg/side, 12x30</p>
<p>Seated row - 20x48, 15x54</p>
<p>Dips - 10 (unweighted) +30kg x 10, +35kg x 8, 8, 6 reps then 10 unweighted</p>
<p>Chins - 10 (unweighted), +5kg x 10, +10kg x 8, 8 reps, then 10 unweighted</p>
<p>BB OHP - 15xbar, 10x40, 10x45, 8x45, 8x45, 6x45 dropset --> 7x40 --> 12xbar</p>
<p>EZ bar 21s - 3 sets @ 24.5kg</p>
<p>Decline DB extensions - 12x10kg/side, 10x12.5, 10x12.5</p>
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<p>Knee seems all fine after last thursdays efforts. Was a bit tender friday but fine from then on. Have purchased some knee sleeves which hopefully will help. Looking forward to squatting in those once they arrive.</p> -
<p>Legs today but knee sleeves haven't arrived yet so changed tues and thurs workouts around and did high reps today. Thurs will hopefully be mainly squats.</p>
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<p>Warmup - 10mins on bike and roll out</p>
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<p>Leg extensions - 10reps per side @ 30kg, 36, 36, 42, 42, 48, 48, 54, 54 and 60</p>
<p>Leg press - 5 sets of 10reps @ 210kg, 5 sets of 20 @ 130kg</p>
<p>Lying hamstring curls - 10reps @ 30kg, 30, 36, 36, 42, 42</p>
<p>Standing calf raises - 20x130kg, 5 sets of 12 @ 150kg with dropset on last for another 10 @130</p>
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<p>Finished with another 10mins on the bike and a roll out/stretch</p> -
<p>Keen to hear how the knee sleeves go - have seen a few people at my gym using them, and another guy using knee wraps. That dude was wearing a lifting suit too - not sure the Lycra life is for me though! even if it would add 5-15% (or whatever) to my lifts</p>
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<p>Les Mills Extreme JK</p>
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<p><a data-ipb='nomediaparse' href='http://https//www.lesmills.co.nz/clubs/wellington-extreme/'>http://https://www.lesmills.co.nz/clubs/wellington-extreme/</a></p>
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<p>You won't find me on those cardio floors - level 4 is where the magic happens ha ha</p> -
<p>As far as I can work out they keep things tight and the fabric/design resists being compressed or something - so when you put it under tension at the bottom of the squat/bench etc it wants to revert to type. I know that's the deal with knee wraps - so they give you a boost at the bottom of the squat plus they keep your knees protected a bit. People wear the suits for deads so torso compression or tightness is a big help there.</p>
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<p>ah, I know a couple of guys from Powerhouse. Jared and a guy I played rugby with called Pere. Both are strong as fuck - Pere is a bench machine, was ripping out around 200kg at mid 60kg bodyweight!! halfback btw</p>
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<blockquote class="ipsBlockquote" data-author="JK" data-cid="561718" data-time="1456794577">
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<p>Ahh my mate donz goes there a bit. Think mainly trains at powerhouse tho. He's a pretty solid unit and in to his power lifting. Not pretty in a squat suit.</p>
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<p>Here you go.... don is his squat suit</p>
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<p> </p>
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<p>Actually just said he's at LM extreme most the time and powerhouse for serious comp prep etc</p> -
<p>Yep, I recognise him - a big bopper for sure!! pretty cute for a powerlifter too</p>
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<p>Back and shoulders today. Another good session.</p>
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<p>Waiters carry - 3 x rounds the gym @ 18kg</p>
<p>Rack pulls - 10x60kg, 10x100, 10x130, 10x150, 6x170, 6x170</p>
<p>Lat pulldowns - 20x54kg, 15x60, 10x66, 10x66</p>
<p>Machine row - 15x80 (dual), then singles for 10x80, 10x50 and duel 12x110</p>
<p>Close grip pulldowns - 12x66, 15x66 each superset with straight arm pulldowns 15x42kg</p>
<p>Cable lat raises - 20x5kg, 15x8, 20x5</p>
<p>Seated DB press - dropsets of 22.5kg/side x10 --> 15kg x10 --> 10kgx10 X 3</p>
<p>Upright cable rows - 15x44kg, 10x50, 10x50 dropset --> 10x38</p>
<p>DB lat raises - dropsets of 8x12.5kg/side --> 10x7.5 --> 10x5 X 3</p>
<p>Front DB raises - 15x5kg/side, 12x7.5, 10x10 each superset with facepulls 15x38kg</p>
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<p>Finished with a good stretch and bit of a roll.</p>
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<p>Dont think I warmed up enough for the rackpulls. Slight twinge in lower back but nothing major</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="561765" data-time="1456803512">
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<p>Yep, I recognise him - a big bopper for sure!! pretty <strong>cute </strong>for a powerlifter too</p>
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<p>Haha I will let him know.</p> -
<p>ha ha pretty sure I meant cut!</p>
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<p>but I can't blame autocorrect for that Freudian slip!</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="561724" data-time="1456794887">
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<p>Here you go.... don is his squat suit</p>
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<p> </p>
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<p>Actually just said he's at LM extreme most the time and powerhouse for serious comp prep etc</p>
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<p>About 280kg on that last deadlift ? solid......</p> -
<p>You could take em MN5!!</p>
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<p><span style="font-size:8px;">I mean you are waaaay cuter</span></p> -
Posting from the bike taking it easy...<br><br><br>
Lower back right this morning. Did a 15min ride then usual roll out plus back stretches the light leg extensions and a vibe <br><br>
Squats with knee sleeves. Few sets at 60kg. Felt good and tight until loaded up 100kg and tight as fuk right quad again on 4th rep. Called it a day then and there given back and quad not great <br><br>
ride now then more stretch and roll. <br><br>
Staying safe -
<p>good call bro, have you been rolling your legs out before squatting? </p>
