FRIDAY 2ND MARCH 2012
7, 7, 7
Some done to sternum but not all. 2 minute breaks. Will probably increase volume as I've only progressed with more sets in the past. Did these first because rack was taken.
105kg: 5, 5, 5
These were reallllllly hard. Took at least 5 minute breaks and the reps were hella slow. I haven't been eating great these past couple of days so hopefully it's just that.
38.5kg: 5, 5, 5
Still pressing this behind my head for some reason...
Did it with the bar floating over my shoulders so I could keep straight wrists.
Did the set of 2 at 110kg to see if my back rounded (as it did pretty badly in my last session). It didn't round in this set but did slightly in the 125kg set. Will keep working on it
Ordered my Adidas Power Perfect II lifting shoes, should arrive early/mid next week!
MONDAY 5TH MARCH 2012
107.5kg: 5, 5, 5
Getting these squats makes me realllllllly happy! I'm up almost 20kg from 2 weeks ago
67.5kg: 5, 5, 5
Got a spotter for the last 2 sets. Usually only get them for the last set but I know that's stupid and all my sets were hard so for sets 2 and 3 I asked the guy at the front desk to spot me. The help unracking it helped and for whatever reason I always seem to lift better with a spotter
WHEN SHOULD I MICROLOAD THESE?!
65kg: 3, 3, 3, 3, 3
I had 10 minutes until I was due to start work. 10 minutes to wrap up, have my shower, get dressed and then actually get to work. I stayed and did PCs instead. Repeated last time's weight as I failed that then, weren't really hard even with 1 or so minute breaks lol. I found that by squeezing back up hard before I pull really helps
Obviously no time for chin ups. Fucking chin ups.
WEDNESDAY 7TH MARCH 2012
My Adidas Power Perfect IIs arrived today. Used them for all my lifts
110kg: 5, 5, 5
Felt weird with the lifting shoes and for some reason I came onto my toes a few times. I filmed all my sets, will upload later. Glad I got the 110kg but they were killer and the shoes made it noticeably different
40kg: 5, 5, 5
Felt good, filmed self and I think my form was good. Didn't press the bar behind me and kept it over my shoulders with straight wrists
did these in the lifting shoes. Not sure if it was different than a flat sole shoe but I did well with em so I'll keep using the lifting shoes. No back rounding
Re: Micro loading - I think it varies by individual. I've switched to micro loading my presses because...well I suck at them and stalled at 95lbs about a month ago. I haven't been able to correct my form as well as I had hoped during the reset though. I'll probably have to start micro loading bench press if I stall today. You could either switch to micro loading before you stall to prolong LP or wait until a reset.
Yeah I was really hopin to avoid any stalling on the bp so I decided to microload today. Still failed it, though LOL
Originally Posted by Mr_Rogers
Friday 9th March 2012
Ate like nothing the past 2 days because I'm too tired and am stupid and lazy. I'm not gaining weight which means I'm probably gonna have to eat even more....... uhh
Wasn't expecting much today but very pleased I got the squats
112.5kg: 5, 5, 5
Surprised but very happy I got these. I think I'm noticing the difference from the new shoes now! Obviously very hard
60kg: 5, 5
Wow, failed first set. Should have got a spotter to help me unrack it but I'd feel like a dick asking to be spotted for 3 sets...
67.5kg: 3, 3
50kg: 7 or so reps
My form was really shit with these. I don't know why heavier weights means bar comes away from my legs if that's supposed to be the most efficient way of getting it there. Kept lowering the weight until I could keep the bar touching my legs, which left me at 50kg. Imaginging the slot over the middle of my feet helped
No time for these, too much fucking around (chatting and general loitering). I'm gonna start doing them before squats, I think, as a personal trainer guy uses the chin up bar with his clients at the time I'm finishing up
This is from a different thread, but Tom was recently at a SS seminar:
Some people have had success doing 2lb jumps on Bench Press. 185lb was tough for me, took three workouts to get 3 sets of 5, so I'm going to start mirco loading that. As far as I know, progress is still progress and I plan on doing LP for as long as I can. I like simple programming.
Originally Posted by Tom Narvaez
No workout today as It's Sunday, just posting to say I've decided to finally gain some fucking weight. I've been reading this thread
and become seriously inspired to become a man. Recently I've been thinking about what foods to add to my diet to get bigger and then I realised... JOPBAD - jar of peanut butter a day and possibly more than my allotted GOMAD. Why shouldn't I just increase the foods I'm already having? Got myself loads of little jars of peanut butter, with around 2k calories in each. 2.4k calories from the milk (and again I may have more). Then there's the other stuff, eggs, porridge, bread, beans, etc. I will get big no matter how hard my body tries to stop me
Monday 12th March 2012
At work, had lots of milk, a pb sandwich and am about to open my jar of peanut butter and dig in. Can't wait for the comments from my colleagues...
115kg / 253lbs: 5, 5, 5
Words cannot desribe how horrible these squats felt. It couldn't have been more than a couple of kilos of my 5rm. I filmed the sets, I'll upload later. Hit the safety bars and dropped into it more than I should have. I think I really need to gain weight if I'm to continue progressing lol
41kg / 90lbs: 5, 5, 6
Hard. Did a 6th rep to practice hips forward on the last set.
135kg / 297lbs: 5
Had to used the mixed grip after a couple of reps. I'm gonna make 2.5kg/5lb jumps from now.