Friday
12/02/10
Got my lifting belt Today! I've been playing with it like a child at Christmas, testing out which holes I'm going to use etc. It is a generic leather duel prong belt with a suede finish 4inches by 10mm. Pretty cheap & seems pretty good. I spent all morning breaking in the fibres by rolling it & crunching it like how rip demonstrated with Mike Hom(http://vimeo.com/8390351) & wore my forearms out quite a lot which I shouldn't have done because being 5 foot 5 with tiny woman hands my grip is shitty anyway & I had HDLs planned which I make sure I use a regular grip for in attempt to improve my grip.
(I'm not sure whether I'm going to consistently log my warm-ups, but for today's two workout logs I will, maybe it will serve a good purpose in the future? [After the warm-up weights I'm going to put a '*' next to my work set weights)
Squat
20kg / 45lbs x 2 x 5
60kg / 135lbs x 5
100kg / 225lbs x 5
*Belt on
120kg / 264lbs x 2 x 2
140kg / 315 x 2
*162.5kg / 357lbs x 5(didn't up the weight this PR friday because I was playing around with my belt, getting to grips with it & how it feels to squat in it.)
Press
20kg / 45lbs x 5
40kg / 90lbs x 5
50kg / 110lbs x 3
60kg / 135lbs x 3
*71kg / 156lbs x 4 - missed #5, triceps wouldn't lock it out.
Warm-ups to Halting Deadlifts:
Clean - Hookgrip
20kg / 45lbs x 2 x 3
40kg / 90lbs x 3
60kg / 135lbs x 3
80kg / 176lbs x 3
DL - Regular double overhand
100kg / 225lbs x 3
120kg / 254lbs x 3
140kg / 315lbs x 2
HDL - Regular double overhand
*162.5kg / 357lbs x 8
Monday
15/02/10
Squat
20kg / 45lbs x 2 x 5
60kg / 135lbs x 5
100kg / 225lbs x 5
*Belt on
120kg / 264lbs x 3
140kg / 315 x 2
*157.5kg / 346lbs x 5 x 5 - Set 1 & 2 felt immaculate & light, 3 & 4 were torturous. For set 5 I got Dan to slap me, shout encouragement & spot me & magically it felt light as hell!
Bench
20kg / 45lbs x 2 x 5
40kg / 90lbs x 5
50kg / 110lbs x 3
60kg / 135lbs x 3
70kg / 154lbs x 2
*87.5kg / 192lbs x 5 x 5 - Apart from the 1st set which felt fine the other 4 sets were grinders, I didn't think I would make the remaining 3 sets after set 2 yet I managed to grind all those fuckers out; amazing.
Warm-ups to Rack Pulls:
Clean - Hookgrip
20kg / 45lbs x 2 x 3
60kg / 135lbs x 3
80kg / 176lbs x 3
100kg / 225lbs x 1
DL - Hookgrip
140kg / 315lbs x 3
Belt on
160kg / 352lbs x 2
Rack Pull (from immediately above the patellar)
170kg / 374lbs x 1
180kg / 405lbs x 1
* 192.5kg / 423lbs x 5 - Did the work set with straps(double overhand), I underestimated my work set because I could have easily pulled 200kg / 440lbs for 4 or 5reps, but I'm not going to get greedy & I'll continue to add 2.5kg / 5lbs to RPs each week because I most definitely wouldn't like get stuck.
Assistance: I did a set of dips to failure which was about 12 or 13reps, but didn't do any sets across because I noticed that the workout took me 2.5hours & I needed to go do some 70sbig food shopping because the store I shop at shuts at 5PM & it was 4:20pm when I had finished pumping steel.