[Slow Ben]

Deadz day.

Had absolutely NO energy today. Which made this one hell of a grind.


12x 135

12x 135

12x 185

12 x 225

4x 315

3x 315

3x 315

12x 225

12x 225


The 5 sets of 60 ft Farmers Walks with the 90 lb DB.

[Coco with marshmallows]

Took this week off lifting since a niggling shoulder injury flared up again.

Been doing 5k runs and using the leg press machine instead.

I just find there's no sense of accomplishment using the machine..... anyone else get that?

[Slow Ben]

Cocoreturns, on 20 September 2012 - 07:01 PM, said:

I just find there's no sense of accomplishment using the machine..... anyone else get that?

Absolutely. I get that with most machines though.

[Coco with marshmallows]

shoulder's still knackered, but i've got physio on Thursday, so went to town a bit.

today:

Deadlift
5*70 kilo
5*70 kilo
5*120 kilo
3*140 kilo
1*160 kilo - off the floor comfortably, but failed the lockout (damn)

Squat:
5*60 kilo
5*60 kilo
5*80 kilo
5*5*85 kilo
1*100 kilo
1*110 kilo

Front Squat:
3*3*65 kilo

Pendlay Rows:
3*5*65 kilo

a thoroughly enjoyable evening all told.

[Slow Ben]

Been swapping in Deficit Deadlifts instead of regular for the past few weeks.

If you've never done them, you're basically standing on a platform to add depth to your DL.

Benn using a 5 inch step and wearing my thick ass soled gym shoes, so i'm lifing around 6.5-7 inches further.

If you've never tried them, give'em a shot, I love them. Be warned, your ass will be extra sore.


Heading home for the weekend so i'm using it as a deload and when i get back Tuesday i'm going for 405 on the DL about 2 weeks ahead of schedule.

[Coco with marshmallows]

first bench session after getting some physio for the shoulder:

80 * 8,
90 * 2,
97.5 - Failed

65 * 10
65 * 10
65 * 10
65 * 10
65 * 8 (plus a loud expletive on failing the 9th rep)

Then, to cap it off, slipped on the way home and i suspect i've twisted my knee

[Coco with marshmallows]

shoulder recovery seems to be coming along nicely - not benching yet, but squats and power cleans tonight:

Squats:
80*3
100*1
120*1
100*5
100*5
100*5
100*5
100*7

Front Squats:
60*5*5

Power Cleans:
50*5*4
55*5

Shoulder holding up well, so might even bench again on Thursday.

[Coco with marshmallows]

Am I the only one still using this then?

Oh well......

Deadlifts:
130*5*5

Bench:
60*5*5 (no pain! Joy )

Dumbell Incline Rows:
44 (22 per arm that is) *10*5

[Coco with marshmallows]

Me so ronery......


anyways,

Deadlift:

160/352 *1 - got the lockout properly
130/286 *12 - that was a bit of a grind.

Bench:
Close grip 60*10*5

[Slow Ben]

I was just thinking i needed to get back on here.

This mornings workout.



Clean and Press

5 x 5 x140


Power Clean

8 x 155

8 x 165

5 x 175


Clean and Press (again)

2 x 10 x 135


DB Single Arm Snatch

3 x 8 x 70


TRX Tricep Extensions

3 x 10


I'll go back to the gym tonight to do some cardio. Probably sprints.

[Slow Ben]

Cocoreturns, on 30 November 2012 - 12:18 PM, said:

130/286 *12 - that was a bit of a grind.

No shit. High rep Deadlifts are teh suck.

But you feel awesome after.

[Baco Xtath]

Freak'n hurt my wrist yesterday doing clean and presses. These are actually a new part of my workout so I'm pretty sure my form is shit. Anyway, doing plyometrics tomorrow and cardio Mauy Thai Sunday. Hopefully my wrist will be better by Monday (though I'll still be gentle).

This post has been edited by Baco Xtath: 30 November 2012 - 10:15 PM

[Sixty]

I'm on fitocracy these days, lifting at a local crossfit.

https://www.fitocrac.../profile/Sixteh

This post has been edited by Sixty: 01 December 2012 - 07:27 AM

[Coco with marshmallows]

Slow Ben, on 30 November 2012 - 06:27 PM, said:

Cocoreturns, on 30 November 2012 - 12:18 PM, said:

130/286 *12 - that was a bit of a grind.

No shit. High rep Deadlifts are teh suck.

But you feel awesome after.

And you eat like a starving grizzly bear. At least I do. I'm always ravenous after deads.

Anyways, gotta go - got to do more deadlifts

[Slow Ben]

Baco Xtath, on 30 November 2012 - 10:15 PM, said:

Freak'n hurt my wrist yesterday doing clean and presses. These are actually a new part of my workout so I'm pretty sure my form is shit. Anyway, doing plyometrics tomorrow and cardio Mauy Thai Sunday. Hopefully my wrist will be better by Monday (though I'll still be gentle).

It always helps me to try and catch the bar on the front part of your wrists so they dont bend back so far. I know its difficult to control with heavier weights, but when you're warming up or doing low weights it really takes the pressure off.

Cocoreturns, on 01 December 2012 - 10:16 AM, said:

Slow Ben, on 30 November 2012 - 06:27 PM, said:

Cocoreturns, on 30 November 2012 - 12:18 PM, said:

130/286 *12 - that was a bit of a grind.

No shit. High rep Deadlifts are teh suck.

But you feel awesome after.

And you eat like a starving grizzly bear. At least I do. I'm always ravenous after deads.

Hells yes. Thats why my big DL day is always Sunday morning, right before me and the ole lady go to the all you can eat brunch.

[Coco with marshmallows]

knackered my ankle ligaments on Tuesday this week,

Am under doctors orders to do no sport whatsoever for 2-3 weeks, then i can start swimming (apparently if i want to squat and deadlift i have to wait longer)

Anyway, on Thursday I benched. Worked up to an 80*8, which is an equal PB for me.

[amphibian]

Cocoreturns, on 09 December 2012 - 06:02 PM, said:

knackered my ankle ligaments on Tuesday this week,

Am under doctors orders to do no sport whatsoever for 2-3 weeks, then i can start swimming (apparently if i want to squat and deadlift i have to wait longer)

Anyway, on Thursday I benched. Worked up to an 80*8, which is an equal PB for me.

I would actually suggest you do as many active movements that don't require foot movement at all. Swim now, but don't kick your feet (strokes only). Bench, do pull-ups, sit-ups etc.

Getting the rest of the body in shape and keeping the right humors circulating will help that ankle heal faster than full bed rest.

[Coco with marshmallows]

yeah, i've been working on the flexibility as best i can at present. its irritating though, as i only have one pair of shoes that can fit over my fat ankle/foot.

other than that i've been sticking with leg raises over sit ups, and pistols (one legged squats)

[Coco with marshmallows]

While I await my fat ankle getting skinnier, here's a proposal for those of us using this thread:

We set targets for the next year just now, publicly, so that we can come back to the thread this time next year and see how we did by comparison.

Anyone else game for this?

[Coco with marshmallows]

no takers for my suggestion then?

Anyway, Deadz:

170 (374 for the yanks) * 1 - failed the lockout
140 (308 Yanks) * 8 - PB
120 (264 Yanks ) * 18 - that absolutely knackered me, had to lie down for a breather