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Thread: A Weak Persons Journey To Strength...

  1. #376
    LuNa
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    Quote Originally Posted by Off Road View Post
    I do the same thing from time to time just to check depth.
    I always see people go higher and higher when the weight increases, which is not something i am wanting to do.

  2. #377
    LuNa
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    Todays "diet" has been awesome. Had 500 gram steak for lunch, with 5 cheese bread rolls. After lunch snack was 300 grams of Greek Yoghurt. Dinner was garlic bread and pizza. Im sitting around 450 grams of carbs. I feel like running or other activity stuff .

  3. #378
    Strength & Protection Kiaran's Avatar
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    Good vids, bro. Using the box for a training-wheel to get to a depth you want is a great thing. I have a few thoughts for you though. If you are trying to train your depth, definitely get that thing lower. You want to be going below parallel if you are trying to train depth specifically. Also, even as a depth-training-wheel, never bounce off the box. Bad habit. Besides those two little things, your form looks most excellent, bro. Seriously, nice job!
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  4. #379
    LuNa
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    Quote Originally Posted by Kiaran View Post
    Good vids, bro. Using the box for a training-wheel to get to a depth you want is a great thing. I have a few thoughts for you though. If you are trying to train your depth, definitely get that thing lower. You want to be going below parallel if you are trying to train depth specifically. Also, even as a depth-training-wheel, never bounce off the box. Bad habit. Besides those two little things, your form looks most excellent, bro. Seriously, nice job!
    Good points. I always felt like i bounced off but that was because i wanted to not take away the stretch reflex. I think i took on a form though with the box which isnt helping at all. Thanks for the input, it is really appreciated. Its a shame i have to wait another week until i squat.

  5. #380
    LuNa
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    Cycle 1, Wave 3

    Shoulder warm up
    YMTL, hold for 25 seconds
    Shoulder dislocations, 2x10

    Overhead Press
    5x37.5kg (85lbs)
    3x42.5kg (95lbs)
    7x47.5kg (105lbs)

    Chin-ups
    5x2xBW, negative after every set

    Incline Dumbbell Press
    10x12's
    10x14's
    10x16's
    10x14's
    10x12's

    Face Pull
    5x10x25kg

    Curls
    3x10x25kg

    Shoulder Horn
    3x15x3kg

    My Thoughts
    Pretty good workout. I wanted five reps, but then got greedy and went for 7. Still not all out though.

    Chins felt ok. I suck at them, but there is no way than up.

    Rest felt strong, which, considering the mediocrity of my sleep due to the hot weather, was better than expected.

    The shoulder horns are amazing. With only 3kg, this was the first time i was doing something that i really felt in my shoulder. The weight was perfect. I finished the sets but the last reps were a struggle. Hopefully this helps with my shoulder problem and my bench.

    Weight went up slightly (about 100 grams) which means im doing things right.
    Last edited by LuNa; 11-22-2009 at 09:03 PM.

  6. #381
    Moderator Off Road's Avatar
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    Great start. 7 reps seems about right, you picked a good starting poundage.
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  7. #382
    Senior Member tomv's Avatar
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    Dang Luna, I only squeaked out 50kgx5 today on the Press! Maybe you should try cutting again? :P

    On a serious note, I'm a bit confused. You say you went for 7 reps and could have gotten more, I thought the purpose of 5/3/1 was to go all out on the last set?
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  8. #383
    LuNa
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    Quote Originally Posted by tomv View Post
    Dang Luna, I only squeaked out 50kgx5 today on the Press! Maybe you should try cutting again? :P

    On a serious note, I'm a bit confused. You say you went for 7 reps and could have gotten more, I thought the purpose of 5/3/1 was to go all out on the last set?
    Ye but you did 3 sets of 5 . One day i will cut again, but i need to have at least a 50kg head start on you on all the lifts .

    You are right, however seeing as this is my first run with the program, i didnt want to push myself too hard yet. Its more getting accustomed to it and setting a good baseline. Ill make sure to push it a bit more next time around.

  9. #384
    LuNa
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    Quote Originally Posted by Off Road View Post
    Great start. 7 reps seems about right, you picked a good starting poundage.
    It felt right. I really like the all out one set. Im looking forward to the next cycle.

  10. #385
    LuNa
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    Cycle 1, Wave 3

    Deadlift
    5x117.5kg (255lbs)
    3x132.5kg (290lbs)
    10x147.5kg (325lbs)

    10x70kg (155lbs)
    10x80kg (175lbs)
    10x90kg (200lbs)
    10x80kg (175lbs)
    10x70kg (155lbs)

    Good Mornings
    Narrow stance, strict form
    12xbar
    12x40kg (90lbs)
    12xbar

    Weighted Sit-ups
    5x10xBW+2.5kg

    My Thoughts
    I was extremely happy to get 10 reps. I was going for five, then went for seven and ended up with 10. Really, really happy with this cycles first run.

    Accessory deadlifts felt amazing again. It was really hot in the gym so i was drenched in sweat, but nothing feels better than deadlifting for reps.

    Everything else felt amazing. The feeling i get after deadlift day is priceless. Im incredibly hungry now though. Time for lots of food. Im looking forward to bench day already!

  11. #386
    Moderator Off Road's Avatar
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    Holy crap...nice deads.
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  12. #387
    LuNa
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    Quote Originally Posted by Off Road View Post
    Holy crap...nice deads.
    Thank you! I used the formula in the book to estimate your 1RM and the result was 195kg (435lbs). I guess i should be good for 405 at the end of the year, which would make me very happy.

  13. #388
    Moderator Off Road's Avatar
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    Quote Originally Posted by LuNalicious View Post
    I used the formula in the book to estimate your 1RM and the result was 195kg (435lbs).
    That falls pretty close to where I thought I was.
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  14. #389
    LuNa
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    Yesterdays Session

    Cycle 1, Wave 3

    Shoulder stuff to warm up

    Bench Press
    Thumbs from smooth
    5x50kg (110lbs)
    3x55kg (120lbs)
    11x62.5kg (137.5lbs)

    CGPB Lockout from pins
    5x60kg (135lbs)
    5x65kg (145lbs)
    4x70kg (155lbs)

    Dumbbell Bench Press
    15x12's
    15x14's
    13x16's
    11x14's
    15x10'2

    Dumbbell Row
    10x12
    10x14
    10x16
    10x14
    10x12

    Shoulder Horn
    15x3kg
    15x4kg
    15x3kg

    My Thoughts
    Bench surprised me a lot. I was hoping to get 7 and ended up with 11. I felt pretty strong. I still have problems with tightness, but the change of grip felt a little tighter.

    Accessory work was relatively light because i was pretty exhausted after the main sets.

    shoulder horn still amazes me

  15. #390
    LuNa
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    Todays session

    Cycle 1, Wave 3

    Squat
    5x82.5kg (180lbs)
    3x92.5kg (205lbs)
    10x105kg (230lbs)

    10x40kg (90lbs)
    10x50kg (110lbs)
    10x50kg (110lbs)

    Romanian Deadlifts
    10x50kg (110lbs)
    10x60kg (135lbs)
    10x50kg (110lbs)

    Weighted Sit-ups
    5x10xBW+2.5kg

    My Thoughts
    I didnt use the box this time and my squats felt pretty tight. I tried putting my head back in the bar and my elbows down instead of pointing back. That felt much better.

    I was extremely happy with 10 reps. I was thinking that 10 reps would be easy but when i started, the first five reps felt hard. I was going to stop at 7, but pushed out the other three. Legs were shaking through the last three reps.

    I kept the accessory work relatively light and quick, because i felt like throwing up. Maybe it wasnt a good idea to squat heavy after the Thanksgiving meal.

    Now, to have the leftovers from Yesterday.

  16. #391
    Moderator Off Road's Avatar
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    Nice sessions Luna, I was wondering when you were going to post. At least somebody likes the bench press, I guess you won't join the Bench Haters Club with me
    Last edited by Off Road; 11-28-2009 at 07:21 AM.
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  17. #392
    Titanium Enhanced GoodyGirl's Avatar
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    Hey Luna, I've been reading your journal for a while now. Thought it best I better stick my head in and actually say G'day from one Aussie to another. You're going great with the weights. As Kath & Kim would say ....... Noice!!!
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  18. #393
    Moderator Off Road's Avatar
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    What's with the name change Luna...err, I mean Rv???
    Last edited by Off Road; 11-28-2009 at 07:22 AM.
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  19. #394
    Senior Member tomv's Avatar
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    Yeah buddy, what's the G-O with the name change?
    My Journal

    Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.

  20. #395
    Moderator Off Road's Avatar
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    I think he's hiding...he changed his name and hasn't been heard from in two days...witness protection program???
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  21. #396
    Titanium Enhanced GoodyGirl's Avatar
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    I think he's been abducted by aliens and the aliens wannabebig so have taken over his account!
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  22. #397
    LuNa
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    Hi guys, i have had some problems with my great Australian internet. It has been disconnected for the last five days and at the moment im travelling in Melbourne. Im not abducted by aliens, unless my girlfriend turns out to be one .

    The deload will be not going to the gym at all seeing im away, which is fine. Im coming back this friday which means ill be in the gym on Monday again with a new cycle.

    The name change happened because when i first joined i wasnt planning on frequently attending this site. Now that i have fallen in love with weightlifting, i want to get a bit more serious. My full name is Renato van Nijnatten, so thats why.

    Thanks for hanging around here, it feels so great to know that people are checking up on you. Ill reply more when i get back this Friday.

    Thanks guys, and girl!

  23. #398
    LuNa
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    Quote Originally Posted by Off Road View Post
    Nice sessions Luna, I was wondering when you were going to post. At least somebody likes the bench press, I guess you won't join the Bench Haters Club with me
    If i can get 90kg for the end of the year no, otherwise i can be your right hand man.

  24. #399
    Moderator Off Road's Avatar
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    I'l stick with "RV"...Renato van Nijnatten is a mouthful
    Enjoy the vacation
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  25. #400
    LuNa
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    Quote Originally Posted by Off Road View Post
    I'l stick with "RV"...Renato van Nijnatten is a mouthful
    Enjoy the vacation
    Hehe, it definitely is. Thanks Off Road, good luck with your bench session.

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