JK vs BigRed
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Cheers bro. Just love doing deadlifts eh. Something about it. Aim is 2.5 x bodyweight so 200kg if i keep at this 80kg mark I am hovering around. <br />
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Its funny. Still eating pretty well but weights staying the same. I am looking and feeling leaner tho plus stronger so in the right direction hopefully. -
No gym today. Played golf instead. Just joined a club (a rural as one so cheap!!) last week so time to get a handicap again. Shot 87 on weekend and 85 today but neither of them were great golf. Really enjoying it though!<br />
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Stopped in to see my supps man on the way home and picked up a tub of myofusion elite protein (peanut butter cookie dough flavour), some musclepharm assault (pre workout) and got a whole lot of samples as well to try over the next little while. Always a good place to stop off.<br />
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Tomorrow is OHP press day for 531 - cycle 3 / week 1. Pretty sure this will be my last cycle before a change to something more hypertrophy based.<br />
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Oh, some of the youngins at work have set up a group comp for the Powerade Challenge where we all gotta run 9km and track or times through May and June. I hate running but need to front so will give it a good crack. The big issue is that my running shoes are old and probably no good. Dont really want to spend the $ though as have other priorities. -
Reasonable workout this morning. 1000m row to warmup and then 2 sets of 10 OHP with just the barbell.<br />
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OHP 5/3/1 - 5 x 40kg, 5 x 42.5kg, 5 x 47.5 (a struggle!)<br />
Accessory work<br />
Seated OHP (10reps) supersetted with upright cable rows (10reps) - 25kg per side/44kg -x 3<br />
CG Bench - 12 x 50kg, 6 x 60kg, 6 x 60kg, 6 x 60kg, 10 x 50kg<br />
Chins - 12reps, 10, 10<br />
Skull crushers - 12 x 27kg, 10x32, 10x32, 10x32<br />
Hammer curls - 3 sets of 10 reps of 15kg per side -
ANother week under way - cycle 3, week 2 (i think)<br />
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5mins cycle and then in to it<br />
Squats 5/3/1 working sets of 3x95kg, 3 x 105kg, 3x115kg (not as deep as I wanted but OK)<br />
Accessory work<br />
Front squats - 8 x 60kg, 6 x70, 6 x 70, 10x60<br />
Legs press - 15 x 240kg, 15x280, 12 x 300<br />
Calf raises (well presses using leg press machine) 1 leg at a time - 4 sets of 160kg per side no rests<br />
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Abs class - swiss ball circuit of balances, crunches, medicine ball twists. 1 min each and 3 times through circuit.<br />
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On and weekly weight check 80.0kg on the dot, -
Good stuff - I did a little back/front squat hybrid workout last week. Still walking funny. Your back squat is creeping upward, maybe not as quick as your DLs but still clear progress. Are there any particular sticking points on the back squat? areas you are focusing on?
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Today was DB press 5/3/1/ and standard warmup of 1000m row. Also had a sample of C4 preworkout to use. Took the 2 serves and didnt get a very noticeable effect out of it. Tasted great though - pineapple - just like a fruju.<br />
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Anyway, started with incline DB press 10x20kg, 10x22.5, 10x22.5 as a good warmup and stretch before by 5/3/1 flat bench DB work.<br />
DB press (5/3/1) - 3 x 30kg, 3 x 32.5kg, 4 x 35kg.<br />
Accessory work<br />
More flat DB press supersetted with machine fliesfor 10 reps of each - 25kg / 48kg, 25/54, 25/54<br />
Seated row - 10 reps each of 60kg, 66, 72, 72<br />
Dips (weighted with 24kg) - 10 reps, 8, 8, 7 and then 12 unweighted straight after last set<br />
OH cable extensions - 12 x 38kg, 12x38 and then a drop set of 10reps each of 38, 26, 20kg. Triceps felt like there were gonna explode.<br />
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Tomorrow is cardio day so need to try go for a run. Unsure whether will be treadmill or road yet. -
Went for a run this morning in my old shoes on the treadmill. Did 5km and struggled as usual on the treadmill. It makes me run more on my heels rather than mid foot striking like i do when I can pace out properly on the road. Most comfortable pace was 11.8km / hr so about 5mins per km pace and this allowed me to stride out a bit and just felt more 'right'.<br />
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Will get out on the road next time but really think I need some new shoes.<br />
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Did some biceps work too - nothing too flash just 4 sets of 8 heavier curls with the EZ bar at 37kg and then 3 sets of 12 seated incline DB curls with 15kg per side. -
How much incline would you recommend using Nick? I usually run at 1.5 (whatever that means).<br />
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Heels are striking as I just cant run on treadmill but maybe more incline could fix it? Popped in to a shoe science store today and they videoed me running barefoot and then played it back slow mo. Said technique was natural etc and would be find with a natural shoe. Then I did it again with a natural shoe and showed a slight pronation but very minor they said. -
NTA posted a good running video a while back - it broke down each movement etc.<br />
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Try to shorten your stride and have your feet land under your body rather than stretching out (longer stride = heel strike). It'll test your calves to begin with, but that should come right pretty quick. -
Will have a look for it. Think I just heel strike on treadmill as never do that on the road or trail. <br />
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No biggie as I'll hit the streets instead from now on anyway.<br />
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Bonus - just saw ad for 25% off at rebel this weekend. Will pick up some shoes then -
Thursday = deadlifts day. Started with 5mins on the bike and then my usual warmup for deads which is light front squats - 10xbar, 8 x 50kg, 8x 50kg, 8 x 50kg<br />
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Deadlifts - light warmups - 5 x 70kg, 5 x 110kg and then 5/3/1 sets of 3 x 130kg, 3 x 145kg, 3x155kg. All went up pretty easy. Finished with a couple of singles at 170kg and 180kg. Both felt OK but close to max so hardly flew up. 2 sets of 5 x 110kg to finish.<br />
Accessory work<br />
Hyper extensions - 4 sets of 12 holding 15kg<br />
Upright rows -12 x 38kg, 12 x 41kg, 12 x 44kg, 12 x 44kg<br />
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Seems like a pretty shore workout but the deads take up quite a bit of time given I try for a rest of 2mins between sets. -
[quote name='JK' timestamp='1367383326' post='363030']How much incline would you recommend using Nick? I usually run at 1.5 (whatever that means).[/quote]<br />
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Depends on the treadmill - my rule of thumb is: treadmills stuck. But if you have to use one, increase the incline until you're comfortable.<br />
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Running technique: once your foot hits the ground, the other knee should drive forward, so that when your next foot hits the deck, you land on the forefoot. It will murder your calves the first few times out, but times and fitness should improve. -
Just gonna avoid that treadmill as I run pretty fine on the road in terms of form etc.<br />
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Heaps of deals on shoes --> http://www.rebelsport.co.nz/Footwear/Mens/Running.htm? -
So today was 5/3/1 overhead press day and had a pretty weak effort today. Not too good,<br />
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Anyway, 500m row and a few sets of light OHP (10 x bar) to get going.<br />
OHP 5/3/1 - 3 x 42.5kg, 3x45kg (struggle), 2 x 50kg (fail). Bit annoyed as lifted this before but today was useless. Did another 2 sets of 8 x 40kg to follow.<br />
Accessory work<br />
Arnie DB press - 5 sets of 10 x 15kg (per side)<br />
Facepulls - 3 sets of 12 x 38kg<br />
Lat raises - 3 sets of 12 x 11kg per side<br />
CG bench press - 6 x 60kg, 8 x 60, 8 x 60. Did these supersetted with chins - 10 reps per set<br />
Skull crushers - 10 x 27kg, 10 x 32, 12 x 32<br />
BB curls - 12 x 32kg, 12 x 32, 10x32 dropset to 10 x 27kg.<br />
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Weekend off other than hopefully a light job after I get my new shoes. -
OHP can be a real bitch, one of those exercises where you can have big variation. Esp around your max lifts. Some days you'll be on fire and others it takes you back to school. I've dropped my weights on this to concentrate on form - when I can press without arching my back I'll move up in weight - feels like slow going tho!<br />
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Good numbers on the skull crushers too bro, man those really hit the spot!<br />
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Next time you are looking for some 'fun' on your BB curls try setting up something along the lines of 32/25/15 (or 12). Just smash out as many reps till failure - by the time you hit the 15 or 12kg bar you are in the land of pain. But it's that last set that gets in. Raaghh! ha ha -
Settled on a pair of new balance runners yesterday and did my first run in them today. Signed up to mapmyrun.com and have mapped out some pretty good routes from home.<br />
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Did a 5km one today in 24.30 so fairly easy pace. Main thing for me right now is doing some miles and getting my fitness levels back up. Don't want to lose too much weight though even though I noticed how much harder the hills are now compared to my running days when i was in the low 60s (kgs). -
I'm also looking at getting some decent running wheels as the ankles aren't appreciating running in the shitty old shoes that I had previously. Looking at investing a bit in them provided they do a gait analysis and all of that. Is shoe clinic the place to go ?
