KONG's Training and Self-rehab

[Dwayne_KONG_Wint]

Sking it is cool that we are in sync. I think you got it backwards on who is the stronger one in squats. You are lighter than me, no? Probably by a good amount ; )
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Presses: bar/some, 135/a bit, 155/3, 185/2, 210/5,5,5, 215/4,4,2

Was supposed to do 5X5 here. I choose 210 because it was about 80% and I wanted to push myself. But after three sets, I felt like it was probably a tiny bit too light. So I went with 215. That didn't work out but I stuck with it. My excuse is that my triceps are still a little under shock from the 350 for 30 reps on bench Saturday.

Skipped triceps work because they were already blown up.

Biceps: Seated incline curls for 120 total reps.

Was supposed to do 12 sets a piece for tri's and bi's but like I said, the tri's were done. So I just nailed the biceps. Had a pretty long lasting pump there. Also felt very good on my shoulders...a nice stretch.

[Dwayne_KONG_Wint]

SQ: warm: bar/5,5, 135/5, 225/4, work: 315/2, 365/2, 385/8 *PR
(Felt borderline on depth though. This started the off day because I had to squat on the other side of the contraption-like rack I squat at. I never squat on the other side. So I had to find a totally new focus point on the ground. Threw me off a little. I feel like I had more in me but I felt off; I had to go with the minimum assignment from Steel.)



BP: warm: bar/5,5 135/5, 225/3, 275/2, 315/1, 365/4,4,4,4,4,4
(Swole after this. My training partner was absent for the second week in a row; so I had to rely on random help so the lift offs were very off today. Spent too much energy on set up. My training partner needs to get back in the gym.)



Deadlifts: warm: 315/2, 365/2, 405/2 (thumb started to kill here), 450/5
(Hooked the first two or three reps. My left thumb was screaming. I don't understand how my right thumb can be completely painless on hooks and my left is dying. Anyway, I switched to alternate grip and everything pretty much went to crap. I got the minimum prescribed reps. Steel said to get at least 5 and I wanted to aim for around 8. I got to 5 and was upset about how the whole thing was going so I stopped there. I'm going to have to ice this thumb. Its got to get back online with the program.)

[Mac Ward]

Lot's of work there. Nice job on all. You're squats were fine, things always look different on camera. A couple were not as deep as others, but I honestly thought they were all good enough for the SPF meet we were just in.

Guest bench spotter made me laugh. They always stand right there, so close, ready to go. I always explain to them, "If I fail, I fail, I'll still help you get it off of me, and I won't die. Just let me do the work, when I need help, WE will get i off of me."

Then they do what that guy did anyway.

[Gillian Mounsey]

Strong work Kong

[Dwayne_KONG_Wint]

Thanks Mac and Gillian. Steel said that the squats were good; so I got over that. Deadlifts sucked though. He agreed. I can do better than that. Can't wait to hit it again.
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Presses: warms: bar/ a few, 135/a few, work: 160/5 185/5 200/5 210/4 225/2,2,2,2,2
Got the last set on video. All of the sets with 225 felt very smooth and easy. I will up my estimated max for press the next time I do it.



Floor Presses (close grip): 135/10 easy, 185/10 medium, 225/10 challenging but just what I needed.

Incline curlz: 3 sets of 8

[djl236]

Thanks Mac and Gillian. Steel said that the squats were good; so I got over that. Deadlifts sucked though. He agreed. I can do better than that. Can't wait to hit it again.
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Presses: warms: bar/ a few, 135/a few, work: 160/5 185/5 200/5 210/4 225/2,2,2,2,2
Got the last set on video. All of the sets with 225 felt very smooth and easy. I will up my estimated max for press the next time I do it.



Floor Presses (close grip): 135/10 easy, 185/10 medium, 225/10 challenging but just what I needed.

Incline curlz: 3 sets of 8

Damn you made those presses look easy dude.

[Michele Knaub]

+1

[Dwayne_KONG_Wint]

Thanks djl236 and michele : )
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Training on little time today. So I had to keep the rest periods low and controlled. Main thing on my mind was "GET THE REPS."

SQ: bar/5, 135/5, 225/5, 315/3, 365/3, 385/3, 405/5,5--all felt really smooth. First set with 405 is blocked by spectators on video. Pretty awesome having spectators LOL : ) Second set was a little harder since I had to keep the rest times low today.

BP: 135/5, 225/5, 315/2,2, 365/2,2, 385/2,2, 405/1...Luckily my buddy Mark was there and he was able to help me out with the lift offs. This was I go you go style with him. He was doing back in between my bench sets. Worked out pretty well. Killed it in a timely fashion.

DL: 315/1, 405/1, 475/1,1,1,1,1,1...by the time I got to deads, I was drenched. Good thing it was only singles today. Haha "only". I tried to used the reverse hook with my left hand (thumb over pointer and middle finger) on the first two sets. While it served its purpose, it just felt weird having each hand hooking differently. 3rd set I did the regular hook with both but that was a bad idea since my left thumb was still not ready for it. I went back to alternate grip for the last 3 sets and it was better than last week but still, I was a little too forward. I'm going to have to get a few more angles next week to try to figure this out. You can tell I'm forward because the angle between my upper arm and my lats is not 90 degrees as it should be. I'm starting to get fed up with my deadlifting lately....but hey, here's an area where I can really focus on improving. That's a good thing.

[JAM]

Thanks djl236 and michele : )
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Training on little time today. So I had to keep the rest periods low and controlled. Main thing on my mind was "GET THE REPS."

SQ: bar/5, 135/5, 225/5, 315/3, 365/3, 385/3, 405/5,5--all felt really smooth. First set with 405 is blocked by spectators on video. Pretty awesome having spectators LOL : ) Second set was a little harder since I had to keep the rest times low today.

BP: 135/5, 225/5, 315/2,2, 365/2,2, 385/2,2, 405/1...Luckily my buddy Mark was there and he was able to help me out with the lift offs. This was I go you go style with him. He was doing back in between my bench sets. Worked out pretty well. Killed it in a timely fashion.

DL: 315/1, 405/1, 475/1,1,1,1,1,1...by the time I got to deads, I was drenched. Good thing it was only singles today. Haha "only". I tried to used the reverse hook with my left hand (thumb over pointer and middle finger) on the first two sets. While it served its purpose, it just felt weird having each hand hooking differently. 3rd set I did the regular hook with both but that was a bad idea since my left thumb was still not ready for it. I went back to alternate grip for the last 3 sets and it was better than last week but still, I was a little too forward. I'm going to have to get a few more angles next week to try to figure this out. You can tell I'm forward because the angle between my upper arm and my lats is not 90 degrees as it should be. I'm starting to get fed up with my deadlifting lately....but hey, here's an area where I can really focus on improving. That's a good thing.

Very nice lifts KONG. That bench rep was fast. I bet you're good for a lot more. Nice job.

[sking1001]

A helpful deadlift cue for me has been, "Tits to the wall!"

I think squeezing your chest up more would solve a lot. Just my .02

Awesome lifting as usual!