lift log

[Fuglydude]

Filth, I noticed on your 170 kg failed attempt that you were doing some pretty high volume work prior to your max attempt. In my experience the lower back is a fairly prone to fatigue especially when subject to longer periods of time under tension (like you did with the 110 kg x 12)... My advice to you would be to keep it to 3-5 reps tops on 1 RM attempt days. Also consider doing a few ab exercises (nothing too intense) prior to your attempt, along with some weighted dips. In my opinion a weighted dip is a better compliment to a deadlift because it is an antagonizing (pushing) movement that will also give you the benefit of spinal decompression. Finally make sure you`re well-rested and well fed prior to your next attempt. I`m sure you`ll get it.

Great job on doing accessory movements like hand arm pull ups. Really work on developing explosive force with these. My record is 10 per side! I hope one day I can do a real one arm chin up! Also consider kroc rows.

Great job on the weighted pull ups though! Keep it up!

 

[Purefilth]

Cheers fugly - I appreciate the input. - I wiil consider all this for my next 1rm session.

Yeah, i'd love to be able to do a full proper one handed pullup, time will bring it to me - although apparantly theres only like 10% of people who's genetics allow for the proper one hand pullup.....

Kroc rows - arent they just one hand DB rows? that what they look like.

Shoulders today.

Brought to you by BPI's 1.R.M. (one more rep)pre workout.

Firstly this is definitely worth getting a taste of, one scoop and I had a decent, really intense session today. Watermelon flavour was really good and definitely gives you the power. No jitters or shakes, just focus and strength.

I forget most of my workout though... we shall see what I remember.

OH press machine(seated)
70kg x 8***rep PR
70kg x 5
70kg x 4
70kg x 5

hahaah I remember not too long ago, I had trouble hitting 65kg for two!!!


Dips
wide x 12
close x 12
close x 12

lateral raises and front raises
did quite a few of these, cant quite remember - was all light and for volume

Unilateral OH DB press
lighter than usual since was a new exercise.
start by raising both DB OH but not to lockout, keep under tension, then do one rep, down and then back up to just below lockout, hold it there and do the other hand. Repeat to failure for 3 sets, then drop the weight and do another 3 sets.


DB Pullover
37.5 x 12
six sets.
really tears up

decline press
60 x 12
90 x 8
90 x 8
110 x 3 - bloody hard after a SHOULDER SESSION!!

Bicep curls
25kg x 12 - each hand
30kg x 6 - each hand

reverse curls
back and elbows agains wall, really strict form and burns like a motherfvcker.

Decline close bench
60kg x 15

and outtta there.
there was a few other bits, like pullups, but i cba to remember them.

 

[TheStig]

Kroc rows - arent they just one hand DB rows? that what they look like.

I used to think that they were the same...but after some reading I realized that Kroc rows are simply heavy ass DB rows done for a high amount of reps (20+).

Solid stuff too, keep it up

 

[Krueg]

Nice progression of the shoulder press!

 

[Purefilth]

fukkin leg day done

got 3 reps out on 100kg frontsquat
and 5 on 90kg
did the whole weighted pullups between sets too, proper hard work.

5 sets squatwalk/lunges on 110lb - thats about it

sorry for being brief, just out to go in the pull with one of the lads he needs to learn a thing or two

 

[Purefilth]

rest day
hungover
tired
cant even walk

leg day killed my glutes

 

[TheStig]

Hahaha wow you just gave me the picture of the most ultimately bad hangover ever! Sore as fvck from leg day + bad hangover...if any day deserved to be a rest day I'd say it'd be this one lol

 

[Purefilth]

worst climb of the stairs in my life!

 

[Purefilth]

Chest day

Good session today, nice and strong, almost two hours in there overall, but was coaching someone for a good half hour.

BENCH
70kg x 12 - good strong warmup set, really set the pace
100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 4
100kg x 5 - grabbed a spotter for this set and i was glad I did, that 5th was a killer

getting the whole exercise up to 8 sets of 4 is a good achievement for me. Before, I'd drop the weight for the final sets if i had no spotter because I'd be struggling but todays hit was nice and strong all the way through to the final rep of the final set !Next, its either sets of 5 or ill put 105kg and work up to 8 sets of 4 again

Incline DB press
32.5kg each side
x 7
x 7
x 7
x 8

DB Pullover
37.5
x 12
x 12
x 12
x 12
x 8 - killer set, that last one

Decline fly
35's
x 12
x 12
x 10
incline fly
30's
x 12
x 12
x 12

Decline Bench
Close grip 70kg x 12
wide grip 100 x 6 - goddamn tough after such a session
close grip 70 x 10

few pullups
pushups x 8 - thats the tell of a good chest session, when the usual 250 you can do becomes a failure at 8!!!

then some AB work on the mat
dips x 12
wide dips x 12
wide dips x 8
dips x 8

tricep pulldowns and then pullovers few sets of each, on to failure, shoulders and arms all swole to match my beast of a chest #cleavage:crackup:

 

[TheStig]

Nice benching! I love those kind of parameters, 4-5 reps of something moderately heavy for 5+ sets!

 

[Purefilth]

Nice benching! I love those kind of parameters, 4-5 reps of something moderately heavy for 5+ sets!

explosive power builds up from them

 

[TheStig]

explosive power builds up from them

Exactly