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Thread: A Weak Persons Journey To Strength...

  1. #2526
    WBB Team Captain Coke's Avatar
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    On the move in a big way man, payin' the cost.

  2. #2527
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Unlimited sushi buffet!? That sounds good!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  3. #2528
    Moderator Brian Hopper's Avatar
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    Kneeling jumps are fu(king hard, I'm good for about one, lol. I saw a video of some kid doing a kneeling jump onto a box.
    My Training Log
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    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
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  4. #2529
    LuNa
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    DE Upper 03-25-2012

    Warm up

    Bench press
    barxmany <- add chocked super mini's
    4x5xbar
    2x3x30kg (65lbs)
    2x3x40kg (90lbs)
    3x3x50kg (110lbs) <- index on smooth
    3x3x50kg (110lbs) <- thumbs from smooth
    3x3x50kg (110lbs) <- Pinkies on rings

    Form is definitely improving, felt pretty fast and strong. I need to make sure to keep a tight bar path though, the bar sometimes moves around too much. I got some vids that i will upload tonight after i get back from work.

    Bench press, Slingshot
    10xbar
    5x40kg (90lbs) <- add Slingshot
    5x60kg (135lbs)
    5x70kg (155lbs)
    5x80kg (175lbs)
    5x90kg (200lbs)
    5x90kg (200lbs)
    5x90kg (200lbs)

    Used the Slingshot today as it allows me to focus on keeping my elbows tucked. Keeping them properly tucked makes me touch much lower which feels a little odd still. Got one of the 200lbs set on video as well.

    CSR
    10x22's (48's)
    10x28's (62's)
    10x32's (70's)
    10x36's (80's)

    Rope pushdowns
    4x15x40kg (90lbs), 20 secs rest between sets

    Offset grip alternating DB Curls
    8x14's (30's)
    8x18's (40's)
    5x22's (48's)

    Reverse pec deck
    4x12x47kg (100lbs)

  5. #2530
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Really great advice you're getting in here, Luna! Great progress being made!
    Thanks Gazzy. I hope you will be able to use some of it as well.

  6. #2531
    LuNa
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    Quote Originally Posted by Coke View Post
    On the move in a big way man, payin' the cost.
    Thanks Coke.

    Quote Originally Posted by HJP View Post
    Unlimited sushi buffet!? That sounds good!
    It was. I sat outside in the sun stuffing my face for 3 hours, lol. Good times.

    Quote Originally Posted by Brian Hopper View Post
    Kneeling jumps are fu(king hard, I'm good for about one, lol. I saw a video of some kid doing a kneeling jump onto a box.
    That's crazy. Doing them normal on the floor is already a life threatening challenge lol .

  7. #2532
    WBB Team Captain Coke's Avatar
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    Generous with the bench pressing, nice job throughout.

  8. #2533
    Jersey Iron Barbaccio's Avatar
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    I stopped reading after "unlimited Sushi Buffett". I had to eat then come back and finish looking over your log.

    Good work LuNa. I like the work with the Slingshot just make sure you make it about technique and not about weight! It takes awhile to learn to push with the elbows tucked but once you do your bench will skyrocket. Just try and touch the elbows to an invisible point behind your back and when you push you want to flex those lats at the same time. Think about trying to block someone trying to get by you. Push up and back and flex the hell out of the lats! Nice amount of volume too!

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  9. #2534
    Senior Member GazzyG's Avatar
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    Great bench session, Luna!

    Quote Originally Posted by Barbaccio View Post
    I stopped reading after "unlimited Sushi Buffett". I had to eat then come back and finish looking over your log.

    Good work LuNa. I like the work with the Slingshot just make sure you make it about technique and not about weight! It takes awhile to learn to push with the elbows tucked but once you do your bench will skyrocket. Just try and touch the elbows to an invisible point behind your back and when you push you want to flex those lats at the same time. Think about trying to block someone trying to get by you. Push up and back and flex the hell out of the lats! Nice amount of volume too!
    One of the best explanations of bench technique I've ever heard, Tone! I'm taking notes, lol.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  10. #2535
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    Good to see the focus on technique! Keep it up, it's easy to get caught up with the weight and gains and forget about technique (I do it too!).

  11. #2536
    LuNa
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    Gym by day...nightclub by ehm...day

    Index on smooth:

    Video


    Thumbs from smooth:

    Video


    Pinkies on rings:

    Video


    Slingshot:

    5x80kg (175lbs)

    Video


    5x90kg (200lbs)

    Video

  12. #2537
    LuNa
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    Quote Originally Posted by Coke View Post
    Generous with the bench pressing, nice job throughout.
    Thanks Coke.

    Quote Originally Posted by Barbaccio View Post
    I stopped reading after "unlimited Sushi Buffett". I had to eat then come back and finish looking over your log.

    Good work LuNa. I like the work with the Slingshot just make sure you make it about technique and not about weight! It takes awhile to learn to push with the elbows tucked but once you do your bench will skyrocket. Just try and touch the elbows to an invisible point behind your back and when you push you want to flex those lats at the same time. Think about trying to block someone trying to get by you. Push up and back and flex the hell out of the lats! Nice amount of volume too!
    Lol, im getting hungry thinking about it again. Unfortunately, i have a salad in front of me.

    The reps with the slingshot were pretty easy. Focus was getting good quality reps in, tucking elbows, breaking the bar apart, pushing with my legs. Thanks for the explanation, ill keep focussing on flexing my lats and pushing back. Brian C gave that advice before to HJP and i have been trying to focus on doing it as well.

    Quote Originally Posted by GazzyG View Post
    Great bench session, Luna!



    One of the best explanations of bench technique I've ever heard, Tone! I'm taking notes, lol.
    Good to see you getting some out of it as well Gazzy.

    Quote Originally Posted by Rileigh View Post
    Good to see the focus on technique! Keep it up, it's easy to get caught up with the weight and gains and forget about technique (I do it too!).
    I agree. Technique can make such a big difference and takes so long perfect we should keep a strong focus on it.

  13. #2538
    Moderator Brian Hopper's Avatar
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    Nice session Luna, you killed it with the volume.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  14. #2539
    LuNa
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    Retest 03-27-2012

    BW Squats, leg swings

    Squat
    barxmany
    2x5x60kg (135lbs)
    5x85kg (185lbs)
    3x105kg (230lbs)
    2x120kg (265lbs)
    1x135kg (295lbs)
    1x155kg (340lbs)
    1x165kg (365lbs) <- went up pretty easily
    0x170kg (375lbs) <- goal of the day, but i dumped the bar on the safety pins

    Judging on how easy the 365lbs went up, i was sure the strength was there for the 375. I got stuck as i reversed out of the hole and instead of looking up and pushing back i looked down at myself in the mirror. Pretty disappointed, especially as i dont think i made much progress since i squatted 3x350lbs.

    Sumo SLDL
    5x60kg (135lbs)
    5x90kg (200lbs)
    3x110kg (245lbs)
    2x140kg (305lbs)
    6x160kg (350lbs)

    Great exercise, really hit my glutes and hamstrings.

    DB Side bends
    15x32's (70's)
    15x38's (84's)
    15x44's (96's)
    12x48's (106's)

    Band ab pulldowns
    25xsmall
    10xsmall, each side
    10xdoubled small, each side

    Still pissed off i missed that squat.

  15. #2540
    LuNa
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    Quote Originally Posted by Brian Hopper View Post
    Nice session Luna, you killed it with the volume.
    Thanks Brian.

  16. #2541
    Senior Member GazzyG's Avatar
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    Great training session, Luna!

    Don't sweat the squat - I know how it is, soon as you make the mistake of looking down, the whole torso follows. Still a strong, strong squat session!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  17. #2542
    Moderator Brian Hopper's Avatar
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    Those damn mirrors are the devil!!!! LOL

    Take it as a lessened learned and move on. Next time when you squat remember what you did wrong and nail that squat. Don't sweat it.

    I like sumo SLDL, I use to do them but I had to stop because of my knee. But they do target your glutes and hamstrings pretty hard.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  18. #2543
    WBB Team Captain Coke's Avatar
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    You were likely good for 370 with the squats, not a big deal though - nice job regardless.

  19. #2544
    LuNa
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    Quote Originally Posted by GazzyG View Post
    Great training session, Luna!

    Don't sweat the squat - I know how it is, soon as you make the mistake of looking down, the whole torso follows. Still a strong, strong squat session!
    Quote Originally Posted by Brian Hopper View Post
    Those damn mirrors are the devil!!!! LOL

    Take it as a lessened learned and move on. Next time when you squat remember what you did wrong and nail that squat. Don't sweat it.

    I like sumo SLDL, I use to do them but I had to stop because of my knee. But they do target your glutes and hamstrings pretty hard.
    Quote Originally Posted by Coke View Post
    You were likely good for 370 with the squats, not a big deal though - nice job regardless.
    Thanks guys. Feeling a bit better about it. Now i have something to beat the next time.

  20. #2545
    Goals (kg) 272.5/165/305 HJP's Avatar
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    Maybe do some weeks of ME 3's or 5's on the squats, volume is always helpful for the squats man, no need to 1RM every week!
    Best Raw Lifts
    Squat 260kg (573lbs), Bench 150kg (330lbs), Dead 277.5kg (611lbs)

    My Journal

    Heading to the IPF Raw World Champs Suzdal, Russia, 2013

  21. #2546
    LuNa
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    ME Upper 03-29-2012

    Side raises, front raises, band pullaparts OH, band pushdowns
    various stretches


    Bench Press
    barxmany
    2x5x40kg (90lbs)
    2x5x50kg (110lbs)
    3x65kg (145lbs)
    2x75kg (165lbs)
    1x85kg (185lbs)
    1x95kg (210lbs)
    1x100kg (225lbs)
    1x105kg (235lbs) <- PR and goal of the day.

    Form felt pretty tight and it got off the chest pretty well.

    OH Press
    8xbar
    6x30kg (65lbs)
    5x40kg (90lbs)
    5x5x50kg (110lbs)

    I have never felt strong on shoulder presses, but this felt pretty good. Weight is low, but i have always struggled with my OH press.

    Pendlays from the rack
    5x60kg (135lbs)
    6x70kg (155lbs)
    6x80kg (175lbs)
    5x90kg (200lbs)

    Rope pushdowns
    4x12x45kg (100lbs), 20s rest between sets

    Facepulls
    5x8x65kg (145lbs)

    DB Hammer curls
    8x14's (30's)
    3x8x18's (40's)

    Good session, feeling pretty good. I will take the rest of the week off. Going away for the weekend with my girlfriend. Will start a new cycle fresh as of Monday.

  22. #2547
    LuNa
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    Quote Originally Posted by HJP View Post
    Maybe do some weeks of ME 3's or 5's on the squats, volume is always helpful for the squats man, no need to 1RM every week!
    You are right. I was just retesting my 1RM that i will use for my DE weeks. I will definitely include 3RM's and 5RM's the coming cycle.

  23. #2548
    WBB Team Captain Coke's Avatar
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    Enjoy the mini break dude, you have well earned it.

  24. #2549
    Moderator Brian Hopper's Avatar
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    Good job on the PR Luna!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  25. #2550
    Senior Member GazzyG's Avatar
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    Great work, Luna, great PR.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

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