MetalFortress' lifting journal

[MetalFortress]

KB SNATCHES (24 Kilo):

5+5
10+10
10+10
10+10
10+10
10+10
10+10

With a little twist... I eliminate all element of swinging the KB from my lift... in other worse, like a floor snatch. It's almost a straight up and down snatch, and I end up working the biceps and quads pretty hard. Last 4 sets done with reverse curl negatives.

 

[MetalFortress]

Ugh, got sick. Time for a break 'til I'm better...

 

[MetalFortress]

A relatively easy workout to prepare my body to get beaten again by my olympic ventures...

KETTLEBELL SNATCHES (24 kilo kettlebell):

20+20
10+10
10+10
10+10
10+10

 

[MetalFortress]

TODAY:

Bench Press

135x5
135x3
135x3

Dumbbell Bench Press

45x5
40x5
40x5
40x5
40x5
40x5
45x5


DB bench presses done with the weights perpendicular to my body. Usually I hold them parallel to my body. I needed to work the chest more so I changed up a bit. As you might notice by the weights used, my chest is rather neglected.

 

[MetalFortress]

Erm, somehow I forgot to post the workout I did on Tuesday.

WEIGHTED AB HYPEREXTENSION SITUPS (in other words, reverse reverse hypers)

5x25
8x25
8x25
5x25

The 25 refers to holding a plate on my chest. I knew it would work my abs, but somehow it worked my obliques a lot too. One more reason why heavy weight > light weight.

As far as weight, I am now 207. I stopped calculating my bodyfat percentage with that stupid electronic scale, but I am seeing the beginnings of upper abs and obliques. I've come a long way, and now I'm hitting the home stretch.

Chest is BY FAR the weakest area of my physique, so extra emphasis has been added on the chest, starting with that earlier DB bench workout. Olympic lifting and front squats will continue to make up the general core of the workout. Extra abs and obliques will be done as well.

 

[MetalFortress]

More fun with DB bench presses...

DB BENCH PRESS:
40x5
45x5
45x5
45x5
55x4
55x3
50x4
50x2
45x5
45x5

(the weight refers to each dumbbell, not the combined weight of both dumbbells)

 

[MetalFortress]

One set of 45x5 on DB bench press for active recovery, and then...

FRONT SQUAT:

135x5
135x5
155x5
155x5

Less volume and higher frequency should help me get back into the swing of things.

 

[semag]

Originally posted by MetalFortress
Less volume and higher frequency should help me get back into the swing of things.

you ever tried less volume and less frequency bro?

 

[MetalFortress]

How can I squat less frequently than once a week? That's what I was going for before... now I'm going for half the volume and twice a week on each lift.

 

[semag]

what i meant was, half the volume and the same frequency, and try to up the weight since you're doing less sets.

 

[MetalFortress]

Since I do low reps, the weight I do is still heavy. My later sets usually drop off if it doesn't involve squats, but with squats, I tend to go it slow since I don't want to test myself, mess up, and then send the sound of barbell-on-power-rack crashing through the gym.

Actually, I might take the barbell out of the power rack and stack up those soft yoga mats as cushions in case of drop to test myself on front squats...

 

[semag]

hm.... gotcha

one more question, you tried the 20 rep set in either squat or leg press after your sets of heavies yet?

 

[MetalFortress]

I've done 20-rep squats (I dislike leg press), but not after the heavy sets yet...

 

[semag]

I understand disliking leg press, but a 20 rep set with more weight than you think you can do is pretty brutal especially after the heavy squats.

 

[MetalFortress]

I set a huge new PR today

JERKS:

135x4
155x4
175x2
160x4

DB BENCH PRESS:

(45x2)x5
(55x2)x3 (failed on 4th rep attempt)
(50x2)x5
(50x2)x5 (15 second negative on last rep)

FRONT SQUAT:

135x5
165x5
210x1 (PR!!! (bw: 207 lbs)
185x5



Conclusion: First time ever front squatting more than my bodyweight. I can't even believe I PRed on front squats, considering I was already somewhat tired out from the jerks. My old PR was 195 lbs.
__________________

 

[MetalFortress]

Front squat: 135x5

DB BENCH PRESS:

(40+40)x5
(50+50)x5
(55+55)x5
(55+55)x5
(50+50)x5
(50+50)x5
(45+45)x5
(45+45)x5
(45+45)x5
(45+45)x5


Too tired to do front squats today. I'll get more sleep before tomorrow.

 

[RaWBLooD]

nice progress.

 

[Lifeforce]

Hey MF. I was thinking a little about your lifts and the DB pressing. I don't know about you but I get stuck pretty easy on the db presses if I only do them. You've ever thought about mixing the exercises up like doing 3 sets flat db bench, 3 set flat bb bench and then 4 set incline db or similar? I think you will grow better than working yourself into one exercise only. It's only a matter of time before you plataue on the weight.

 

[MetalFortress]

Originally posted by Lifeforce
Hey MF. I was thinking a little about your lifts and the DB pressing. I don't know about you but I get stuck pretty easy on the db presses if I only do them. You've ever thought about mixing the exercises up like doing 3 sets flat db bench, 3 set flat bb bench and then 4 set incline db or similar? I think you will grow better than working yourself into one exercise only. It's only a matter of time before you plataue on the weight.

I don't workout with a spotter/partner so I don't like doing barbell bench presses (plus they just don't feel right compared to db bench). DB inclines are a good idea though, and once I plateau I'll probably find a way to work dips back in, too.

 

[MetalFortress]

Oooh, time for some fun today...

FRONT SQUAT:

135x5
165x5
180x5
185x5
175x5
165x5
165x5
155x5
155x5
155x5


I know I'm gonna be feeling this one tomorrow