The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Mac's Journal

  1. #101
    fat submariner
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    WEDNESDAY 6th JULY

    DB Flyes superset with DB Chest Press (60 secs between sets):
    3 x 10 @ 10kgs & 3 x 10 @ 10kgs (warm-up)

    DB Flyes superset with DB Chest Press (Flat) (60 secs between sets):
    1. 10 @ 17.5kgs & 10 @ 17.5kgs
    2. 10 @ 17.5kgs & 10 @ 17.5kgs
    3. 10 @ 20kgs & 10 @ 20kgs

    DB Flyes superset with DB Chest Press (Incline) (60 secs between sets):
    1. 10 @ 15kgs & 10 @ 15kgs
    2. 10 @ 15kgs & 10 @ 15kgs
    3. 10 @ 15kgs & 10 @ 15kgs

    Extreme Fascial Stretch (Flye) – 15kgs DBs:
    30secs hold Incline
    30secs hold Flat
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  2. #102
    fat submariner
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    FRIDAY 8th JULY

    Cross Trainer:
    Full 8 cycle TABATA

    Bench Press:
    3 x 5 @ 35kg (warmup)
    5 x 5 @ 65kg

    Etreme Fascial Stretch (Flye) - 15kg DBs - 30secs hold

    Squat:
    3 x 5 @ 65kg (warmup)
    5 x 5 @ 115kg

    Deadlift:
    5 @ 70kg (warmup)
    5 @ 120kg (grip failed on 1st rep so used Power Grab after this)
    1 @ 150kg
    1 @ 180kg
    Fail @ 200kg

    Calf Raises:
    15 @ 185kg
    3 x 15 @ 150kg

    Etreme Fascial Stretch Calves - 150kg - 1min hold
    Etreme Fascial Stretch Hamstrings - 1min hold each

    NOTES:
    1st time squatting in 7months! set 1 was a bit shaky, set 2 felt looser, right knee was moving on 3rd set, 4th and 5th sets were better but never got parallel once in all 5 sets... I need to drop the weight massively and concentrate on getting my form back on these! my left ankle felt tight on the last set and I felt my right ham when I finished.

    I don't know why I keep doing this to myself on the Deadlifts but I really WANT to do 200kg again then get beyond it!
    Last edited by macdaknife; 07-15-2011 at 09:01 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  3. #103
    fat submariner
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    TUESDAY 12th JULY

    Cross Trainer:
    Full 8 cycle TABATA

    Squat:
    5 @ 20kg (Bar)
    5 @ 20kg (Bar)
    5 @ 40kg
    5 x 5 @ 50kg

    Bench Press:
    10 @ 20kg (Bar)
    10 @ 20kg (Bar)
    5 @ 40kg
    5 @ 50kg
    5 x 5 @ 60kg

    Deadlift:
    5 @ 60kg
    5 @ 60kg
    3 @ 100kg
    1 @ 140kg (used Power Grab from here on)
    1 @ 170kg (this felt HEAVY today!)
    1 @ 180kg
    1 @ 190kg
    Fail @ 200kg (AGAIN... but I can't help myself, I gotta keep trying!)
    1 @ 170kg
    1 @ 140kg
    20 @ 100kg

    Calf Raises:
    3 x 15 @ 120kg

    NOTE:
    dropped the weight hugely on the Squats to get below parallel (no rack in this gym just a Smith Machine which I'm not keen on for Squats so I pressed the 50kg to my shoulder to start the Squat.. this will become a problem for progression in this gym).

    I have worked out starting weights and will begin SL5x5 from next week; this was just about form on the Squat and that bloody Deadlift (I'll do some more Squats and Bench on Thursday).
    Last edited by macdaknife; 07-15-2011 at 09:01 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  4. #104
    fat submariner
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    THURSDAY 14th JULY

    Cross Trainer:
    Full 8 cycle TABATA

    Squat:
    2 x 10 @ 20kg (Bar)
    2 x 5 @ 40kg
    1 x 5 @ 50kg
    5 x 5 @ 55kg

    Bench Press:
    2 x 10 @ 20kg (Bar)
    2 x 10 @ 40kg
    1 x 5 @ 50kg
    1 x 5 @ 60kg
    5 x 5 @ 65kg

    Barbell Rows:
    2 x 10 @ 20kg (Bar)
    1 x 10 @ 30kg
    1 x 5 @ 40kg
    5 x 5 @ 50kg

    DB Shrugs:
    12 @ 30kg - Grip!
    3 x 20 @ 30kg (with Power Grabs)

    NOTES:

    left Soleus still very tight but after a good a stretch and a couple of warmup sets I was getting right down with the squats. going to keep doing these light (increasing the weight slowly as per the routine) to focus on form and on getting as low as possible with these. might have to bight the bullet and start using the Smith Machine though as I could feel the niggle in my left elbow when I was push-pressing the bar up to my shoulders to squat (also felt it in my left shoulder which I haven't felt before so need to be careful).

    haven't done much Bench Pressing as I normally train alone but 65kg felt about right for 5 x 5... was going to start at about 40kg but I think I'll see how I do from this weight.

    50kg felt like a good starting weight on the BB Rows for 5 x 5... again was going to start at 40kg (as that was what I was doing for 3-4 sets before but they were for 10 reps each and super-setted with Prone Flyes). really focused on doing these slow and with good form as per Jay Wainwright's Back to Basics article (ie NOT starting the lawnmower).

    was thinking more about my Deadlift problem (it's pretty much ALL I seem to be thinking about!) and I wonder if the weight I've lost recently on my Quads, Hams and Glutes has been accelerated by the fact that I haven't been doing Stiff Leg Deadlifts (a favourite move that I was doing a LOT of before I deployed 7 weeks ago (when I managed the 200kg))... I will have to work these into the SL5x5 routine.
    Last edited by macdaknife; 07-15-2011 at 12:13 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  5. #105
    Moderator Off Road's Avatar
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    That was a HUGE update!
    Welcome back. I think the deadlift will probably sort itself out with addition of squats and other pulls. Give it time.
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  6. #106
    fat submariner
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    Quote Originally Posted by Off Road View Post
    That was a HUGE update!
    haha... yeah well it was playing on my mind!

    Quote Originally Posted by Off Road View Post
    Welcome back. I think the deadlift will probably sort itself out with addition of squats and other pulls. Give it time.
    thanks OR. I did 190kg without too much difficulty the other day so I don't seem to have lost that much despite the weight loss (and despite my obsessing about it!)... I know I'll get there, I'm just impatient and hate going backwards!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  7. #107
    Skinny Feet Kiff's Avatar
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    Dont focus on single lifts just keep yourself focused on general trends
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  8. #108
    fat submariner
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    Quote Originally Posted by Kiff View Post
    Dont focus on single lifts just keep yourself focused on general trends
    I'm kinda more focused on getting back into Squatting now (to be honest I've missed it over the last 7 months) but I'll keep doing the Deads once a week... though I admit that I am a bit obsessed with getting back to (and beyond) where I was before I deployed!

    I'd like to Lunge again too (I probably loved these even more than Squatting) but my ankle still doesn't feel up to it

    following the SL5x5 programme will allow me to monitor a steady upward trend across the board (hopefully).
    Last edited by macdaknife; 07-15-2011 at 02:47 PM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  9. #109
    fat submariner
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    TUESDAY 19th JULY

    Cross Trainer:
    Full 8 cycle TABATA – REALLY HARD TODAY… LEGS FELT LIKE LEAD!

    Squat:
    1 x 10 @ 20kg (Bar)
    1 x 10 @ 15kg (Bar) (Smith Machine)
    2 x 5 @ 35kg (Smith Machine)
    1 x 5 @ 55kg (Smith Machine)
    5 x 5 @ 75kg (Smith Machine)

    Bench Press:
    2 x 10 @ 20kg (Bar)
    2 x 10 @ 40kg
    1 x 5 @ 50kg
    1 x 5 @ 60kg
    1 x 5 @ 65kg
    5 x 5 @ 67.5kg

    Deadlift:
    2 x 5 @ 60kg
    3 @ 100kg
    1 @ 140kg (grip failed here again! used Power Grabs from here on)
    1 @ 170kg
    1 @ 180kg
    1 @ 190kg
    1 @ 140kg
    10 @ 100kg

    Calf Raises:
    3 x 15 @ 120kg

    NOTES:

    Switched to the Smith Machine for the Squats when a couple of girls wanted the bench… chivalry is not dead! Smith Machine felt ok and I suppose it focused me on keeping upright so will try using it more in future.

    Was thinking about my technique on the Deadlift today and I think it has deteriorated when I get heavy. When I did 200kg a few weeks back the build up to it all felt EASY (185kg, 190kg & 195kg); lately, anything above 170kg has felt HEAVY!

    I didn’t try 200kg today and only did 10 x 100kg at the end (instead of 20) to concentrate on form which felt good for this lighter set; will try to get a video next week for critique/advice on form.
    Last edited by macdaknife; 07-19-2011 at 08:40 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #110
    Moderator Off Road's Avatar
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    Run far away from the Smith Machine...
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  11. #111
    fat submariner
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    Quote Originally Posted by Off Road View Post
    Run far away from the Smith Machine...
    I've never liked the feel of the Smith Machine for Squatting but the gym at work doesn't have a cage/rack so the only other option is keeping it light and pressing the bar onto my shoulders... I did that last week for 5 x 5 @ 55kg and felt it in my left elbow and shoulder so thought the Smith Machine would be better than nothing until I can get to a gym with equipment that'll allow me to Squat safely. I've only got a few weeks left in this job before I move locations where there is a better equipped gym... believe me I would MUCH rather Squat free than in the Smith Machine!

    what do you reckon OR?
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  12. #112
    Moderator Off Road's Avatar
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    If it's your only option...
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  13. #113
    fat submariner
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    Quote Originally Posted by macdaknife View Post
    When I did 200kg a few weeks back the build up to it all felt EASY (185kg, 190kg & 195kg); lately, anything above 170kg has felt HEAVY!
    interestingly (now that I think about it) the 200kg lift that day didn't feel too bad either... at least the 1st part of it didn't. the only part I really struggled with was getting my hips forward once the bar was at mid thigh... that really was difficult!
    Last edited by macdaknife; 07-19-2011 at 11:09 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  14. #114
    fat submariner
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    THURSDAY 21st JULY

    Jog in to work:
    1.5 miles – 14 mins (left ankle suddenly (last 2 days) has got much better (possibly from the Squats recently) so jogged home from work last night and in today)

    Squat:
    2 x 10 @ 20kg (Bar) (onto a 14” bench)
    2 x 5 @ 40kg (onto a 14” bench) (slight twinge in front of left shoulder when pressing the bar up)
    1 x 5 @ 50kg (onto a 14” bench) (slight twinge in front of left shoulder when pressing the bar up)
    1 x 5 @ 55kg (Smith Machine) (onto a 16” bench)
    1 x 5 @ 75kg (Smith Machine) (onto a 16” bench)
    5 x 5 @ 95kg (Smith Machine) (onto a 16” bench)

    EFS of Hips, Quads, Hams – 1 min each

    Bench Press:
    2 x 10 @ 20kg (Bar)
    2 x 10 @ 40kg
    1 x 5 @ 50kg
    1 x 5 @ 60kg
    1 x 5 @ 65kg
    5 x 5 @ 70kg

    EFS (Flye) – 30 secs (15kg DBs)

    Barbell Rows:
    2 x 10 @ 20kg (Bar)
    1 x 10 @ 30kg
    1 x 5 @ 40kg
    1 x 5 @ 50kg
    5 x 5 @ 52.5kg (Lying L-Flyes inbetween sets – 1 x 12 @ 2kg & 4 x 12 @ 3kg (left shoulder only))

    EFS Upper Back – 1 min (80kg Seated Cable Row)

    DB Shrugs:
    20 @ 30kg (Grip going at end of set – better than last time!)
    3 x 20 @ 30kg (with Power Grabs)

    DB Preacher Curl:
    3 x 20 @ 5kg (left arm only for twinge I’ve been feeling in left elbow)

    EFS left Bicep (Curl) – 30 secs (10kg DB)

    NOTES:

    Was going to go some SLDLs after the Squats today but forgot!

    Enjoyed the Bench Squats and can feel the strength coming back in my legs but want to do these in a rack!

    Happy that my left ankle is FINALLY starting to feel better… maybe I’ll be able to lunge again soon?
    Last edited by macdaknife; 07-21-2011 at 06:18 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  15. #115
    Moderator Off Road's Avatar
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    What is this jogging stuff you speak of? Were you being chased? Haha.
    Very nice workout with lots of good exercises. Nothing beats the feeling of giving a good effort in the big lifts. Nice job.
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  16. #116
    fat submariner
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    Quote Originally Posted by Off Road View Post
    What is this jogging stuff you speak of? Were you being chased? Haha.
    haha... no, but unfortunately I have to pass an annual fitness test which involves running a mile and a half! I haven't run properly for a while (firstly because I was trying to put weight on and lately because of my broken foot) but I need to do some running now as I went out of date for my test during my last period at sea!

    Quote Originally Posted by Off Road View Post
    Very nice workout with lots of good exercises. Nothing beats the feeling of giving a good effort in the big lifts. Nice job.
    thank you OR. I like this routine but with the rest periods in between sets it certainly isn't quick! also, by the book, I should be doing it Mondays, Wednesdays and Fridays but last week and this I've only managed to get to the gym Tuesday and Thursday... must try harder!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  17. #117
    Moderator Off Road's Avatar
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    Sounds like a good reason to keep up with the runs.
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  18. #118
    Powerlifter/Strongman J L S's Avatar
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    nice work mac, like has already been said, only use that smith machine if its your only option! how often are you deadlifting on a weekly/monthly basis!?
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  19. #119
    fat submariner
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    Quote Originally Posted by J L S View Post
    nice work mac, like has already been said, only use that smith machine if its your only option! how often are you deadlifting on a weekly/monthly basis!?
    thanks Jay.

    I have been Deadlifting once a week every week. previously I was finishing that session off with a little bit of upper back stuff though sometimes the Deads were enough by themselves for that day! now I'm on the SL5x5 the routine calls for a 1x5 working set once a week though I've adapted it slightly to keep the Squats lighter that day and push the Deadlifts more.

    I did read an article the other day that said you could Deadlift 3 times a week if you wanted to (volume was reasonably low admittedly) despite every other bit of advice I've seen on the subject... I'm gonna stick with once a week!

    I don't like the Smith Machine but it serves a purpose until I move appointments in about 6 weeks.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  20. #120
    Skinny Feet Kiff's Avatar
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    Nice work on the squats, took me a while to work out why the hell you were squatting then pressing it but i get it now
    http://www.wannabebig.com/forums/sho...?136143-Hct-12

    A Westside journal.

    'There are no layby's on the road to strength'

    'The greatest pleasure in life is achieving things people said you could not achieve'

    'He who makes a beast of himself gets rid of the pain of being a man'

  21. #121
    Powerlifter/Strongman J L S's Avatar
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    Quote Originally Posted by macdaknife View Post
    thanks Jay.

    I have been Deadlifting once a week every week. previously I was finishing that session off with a little bit of upper back stuff though sometimes the Deads were enough by themselves for that day! now I'm on the SL5x5 the routine calls for a 1x5 working set once a week though I've adapted it slightly to keep the Squats lighter that day and push the Deadlifts more.

    I did read an article the other day that said you could Deadlift 3 times a week if you wanted to (volume was reasonably low admittedly) despite every other bit of advice I've seen on the subject... I'm gonna stick with once a week!

    I don't like the Smith Machine but it serves a purpose until I move appointments in about 6 weeks.
    ahhh i see, stick with the routine then, but it looked as if you were trying to get that 200kg an awful lot (maxing out) many times in a small time period, deadlifts are very taxing on the CNS as im sure you are aware and maybe backing off for a few weeks and building yourself back up with sub maximal reps could help you back there and beyond it buddy! everything else is all good!
    Check out my training:
    http://www.wannabebig.com/forums/sho...?144135-My-Log

    My smolov blog '12 : start 475 - finish: 520
    http://jtrain-ing.blogspot.co.uk/

  22. #122
    fat submariner
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    Quote Originally Posted by Kiff View Post
    Nice work on the squats, took me a while to work out why the hell you were squatting then pressing it but i get it now
    cheers Kiff. I really want to get some weight on the squats again but I'm gonna (try to) be patient and build it back up slowly iaw the routine. definately felt it in my thighs afterwards though!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  23. #123
    fat submariner
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    Quote Originally Posted by J L S View Post
    ahhh i see, stick with the routine then, but it looked as if you were trying to get that 200kg an awful lot (maxing out) many times in a small time period, deadlifts are very taxing on the CNS as im sure you are aware and maybe backing off for a few weeks and building yourself back up with sub maximal reps could help you back there and beyond it buddy! everything else is all good!
    cheers Jay. I did try (and fail) once each week for 3 weeks at 200kg but no more... I need to keep the weight lower to work on getting my form back to 100% before I start pushing it again (I'm going to get a vid of me deadlifting this week for some critique on form). I think that better form and more SLDLs should help bring it back to where it was and squatting again should help me push the weight more when I'm ready. I'll be easing off on the deads for a couple of weeks I think.
    Last edited by macdaknife; 07-25-2011 at 11:31 AM.
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  24. #124
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,436
    MONDAY 25th JULY

    Cross Trainer:
    Full 8 cycle TABATA

    Squat:
    2 x 10 @ 15kg (Bar) (Smith Machine)
    2 x 5 @ 45kg (Smith Machine)
    1 x 5 @ 55kg (Smith Machine)
    1 x 5 @ 65kg (Smith Machine)
    1 x 5 @ 75kg (Smith Machine) (onto a 16” bench)
    5 x 5 @ 97.5kg (Smith Machine) (onto a 16” bench)

    SLDLs:
    2 x 10 @ 50kg
    10 @ 80kg
    3 x 10 @ 100kg
    10 @ 110kg

    EFS of Hips, Quads, Hams – 1 min each

    Standing Calf Raises (V-Squat Machine):
    3 x 15 @ 120kg

    EFS of Calves – 1 min (120kg)

    Lying L-Flyes:
    5 x 12 @ 3kg (left side only)

    Bench Press:
    2 x 10 @ 20kg (Bar)
    2 x 10 @ 40kg
    1 x 5 @ 50kg
    1 x 5 @ 60kg
    1 x 5 @ 65kg
    5 x 5 @ 72.5kg

    EFS (Flye) – 30 secs (12.5kg DBs)

    Barbell Rows (slow and holding at top for 1 sec):
    2 x 10 @ 20kg (Bar)
    1 x 10 @ 30kg
    1 x 5 @ 40kg
    1 x 5 @ 50kg
    5 x 5 @ 55kg

    EFS Upper Back – 1 min (80kg Seated Cable Row)

    DB Preacher Curl:
    3 x 20 @ 5kg (left arm only for twinge I’ve been feeling in left elbow)

    EFS left Bicep (Curl) – 30 secs (10kg DB)

    NOTES:

    1st time doing SLDLs for a couple of months... was hard work but felt good!
    Age: 41 - Height: 5'10" - Weight: 195lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  25. #125
    Moderator Off Road's Avatar
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    13,887
    That was a big one.
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