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Quote from: maxent on January 14, 2017, 07:48:21 am

BS 1x130
FS 6x20, 6x40, 6x60, 6x70, 6x90
OHP 5x5x50
Chinup 2x8xBW
CURL 3x8x30

BW: 79.8kg (LPR!)

Notes
Oh man i was all sorts of messed up squatting, just not recovered from last squat sesh. DId a very maxy 130kg single and noped out of lighter sets of 110kg and even 100kg. Had a thought to try front squats and i must say it was like finding love at first sight. I remembered how much i loved this exercise .. funny i havent done then in years but i had good form so somehow i must have got some permanent adaptations from my previous stints of the exercise. I did put 100kg on the bar for a final set but had to rerack it twice, first time cos my forearm was cramping (lol) and the 2nd because it felt heavy and challenging to rack. THe only reason i thought to do FS though, was Pendlay suggetsing if you can't FS/BS a good amount, you're going to be a shit power presser. . so..

oh and i did try doing power presses with a FS rack .. i just dont get how you go from a FS grip to a OHP grip during the rep? And then how do you reset while bringing the weight down while simulatneously bouncing into a catch? Shit feels weird .. i dont think i will be able to lift as much with this new setup .. so the claims of a mechanical advantage seem rather dubious. I need a coach or someone who knows what im talking about here ://

Well if you're using a true FS rack you'd have to transition in a strict overhead press, but imho it doesn't make much sense.. that makes more sense if you're wearing wrist wraps and doing c&j's. Trying to strict press with a FS rack/grip is weird, if you can find some videos of that, post.. but I don't think you'll find many videos of it - so i think you might be taking it 'too literally'.

Here's a video by our fearless leader Mark Rippetoe, just posting it for fun:

<a href="http://www.youtube.com/watch?v=CnBmiBqp-AI" target="_blank">http://www.youtube.com/watch?v=CnBmiBqp-AI</a>

IMHO, don't overanalyze this.. If you can find a coach at some point to critique your form in person, do that when the time comes.. but until then, moo-weight!

pc!

this made my day lmfao!

you are right, i kinda put 1+1 together and got 5, you dont need a FS rack per se, just more FS than OHP. So like i def still need to move closer in that spectrum towards FS but -- the sweet spot is prob somewhere in between? Did some reading and it's supposed to be more like the jerk rack .. and you do kinda rotate your grip during the rep to bear upwards on the bar -- just subtly in a way it's controller. so i can let my elbows drop a lil to facilitate a better, smoother exchange. I could be talking shit though, this is just what i got from reading stuff on the internets haha

in oother words i was def mechaniacllyy disadvantaged taking a ohp rack cos it meant your elbows have to travel a greater distance. but the antidote isnt to go to the other extreme of a fs rack, that's too little travel and not enough room to rotate grip. does that make sense?

Quote from: maxent on January 12, 2017, 11:26:58 pm

Defo, im doing a few trips over the 6 months so im sure we can fit in a training sessh next time. you guys have some nice gyms there too! Im jealous. Went to a Derrimut and it was dope.

Yeah the Derrimut gyms are sick. I have one 10 mins from my place and it's only $5 for a casual visit which is nuts for the type of gym it is.

So jealous.. haha. I would kill for a gym like that here in Perth. We have 'good' gyms but they're retardly expensive and crossfit boxes much more so, plus you have to deal with crossfitters so it's not worth it. Anytime fitness is the best bet :/

Defo, im doing a few trips over the 6 months so im sure we can fit in a training sessh next time. you guys have some nice gyms there too! Im jealous. Went to a Derrimut and it was dope.

BS 2x2x130(LPR), 3x6x110(LPR)
Push Press 6x50, 0Fx70
Bench 6x70(LPR), 0Fx90, 3x80(LPR), 5x77.5(LPR), 6x72.5(LPR)
Back Xtn 3x8x50(PR)

BW: 80.0kg (LPR)

Notes:
lmao got owned by 130kg fml .. that 2nd rep was ugly af .. but will keep chipping away from here and getting back on track. 6x130kg under 80kg bodyweight as a warmup is prettttty tantalising as a goal so im gna work harrd for that. the quality of my sets with heavier weight is so different from ligther weight tho, i get a strong bounce with ligther weight and i dont have a bounce to speak of with 130kg or more. but quads are def detrained significantly, my bar speed sucks even on 110kg reps .. tho i can bounce those up pretty good, locking out is excruatingly slow. also hamstrings arent as strong at holding back angle out of the bottom. these are all things to be expected coming back from a layoff tho

my plan to go all in on push press ran into trouble when i failed warmups with 70kg, idk if i can do these as frequently without waving volume or intensity or something, still, i guess i can get some neural gains from doing them every workout? well, as a consolation i did bench instead .. and im now thinking i shudnt stop benching altogether, if any lift has to go, it's prob ohp tbh

went conservative with back xtn, though i was tempted to do more sets, i stopped at 3x8, will try add reps or sets from here, since ive maxed out by using weight vest + 2x20kg plates, though it may be possible to use 1x25kg plate and 1x20kg but 2x25kg is prob too bulky.. anyway, i can progress reps/sets so it doesn't really matter too much

Quote from: Coges on December 28, 2016, 07:54:59 pm

When are you going to be in Melb? I'm away for the next week but if you're here in mid Jan it would be a shame if you, me and Acole didn't at least catch up.

x2, definitely keen for that if it works.

Flew back yesterday! I wasn't going to be around mid jan :/ Stepped on scales this morning with some trepidation, expecting some setbacks but was surprised to see the scale read 79.xx before stabilising on 80.0kg! Which is or was my goal weight for end of 2016 .. so i managed to do okay given the circumstances of plentiful of food and little activity over the 31st-10th period. But im prob a bit fatter than id like and less muscular than id like so it's bitter sweet. Still, back into it today. Wanna get to 79.0kg leanish and squat 6x130kg warmups again then add ccreatine etc and try get 6x140kg@80kg. Want a decent push press, around 5x90-100kg would be dope. And when my foot is healed, go hard on conditioning... that sets the agenda for the year..

Really regreting not fitting some decent volume sessions during xmas .. i just got fat af and have to be forever cutting rather than starting 2017 at a lean 80kg which i was pretty much dialed in for prior. Whatevs. Forced a workout today, idk what i weigh, will look at it when i get back after holidays.

BS 6x130(PR), 6x122.5

BW: 81.6kg

Notes:
What the fuck .. i finally progress my squat but had to cut the workout short to deal with some family bs fml. I was going to do a couple of sets of 6 after this and then bench. Oh well. So this is a PR while cutting, while fasting daily and without creatine. I reckon if i go to maintenance cals and jettison fasting and increase carbs, i shud be looking at +5-7.5kg? Creatine shud def take me close to 6x140kg. But im extrapoloating like a mf and its worthless to theorise, only thing that matters is actual results. I do think im on the right track tho, i can be a stronger and leaner 80kg for sure, still fkn obese so theres room to gain strength and mass at 80.0kg.