08/06/12
Session 14

squat
70KG 5x3 better form, will move up now.

Bench
75KG 5x3 wrists are not straight, weight felt ok.

Dead
95KG 5x1 finally felt this working.

Sit ups
8x2

leg raises
8x2

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Think i will have to film my bench because im pretty sure my grip is bad and not straight (from bad habbit). Any one have any tips about this? If i increase more weight im sure i will start to have problems.

10/06/12

session 15


squat 72.5KG
5x3 form better, slow last rep on last set.

press 50KG
5x1 5x1 3x1 each rep was huge effort.
Weights Are not correct. eg. 15KG x2 plates is not = 10x2 5x2 plates.
so i have to guess its heavier and try again.

rows 67.5KG
5x1 5x1 4x1
each rep was really hard, maybe not great form.

Assisted chin ups. 6x2 BW -27KG.

overall tough session. lots of ARRRRAGHHH noises.

14/06/12

Session 16

squat
75KG 5x3

Feeling stronger on these, hope i can progress past 80KG this time.

Bench
77.5KG 5x3

wrists feeling slightly dodgy still but weight is fine.

dead
100KG 5X1

leg raises
BW 10x2

dips
BW 6x1 4x1

Session 17

16/06/12

squat
77.5KG 5x3
felt really heavy. last one i stalled 1/2 way but pushed it out. I changed my grip on these after watching This

Press
50KG 5x3 first 2 sets fine. last rep last set almost stalled but got it. Used thumb over grip instead of under, dunno if thats good but felt better.

Rows
68KG 5x3 Last reps i was loosing form and arching my back the wrong way.

leg raises
BW 10x2
chip ups assisted
BW -27KG 2x6

using a thumbless grip for the press seems like a great way to drop 50kg on your head

taken 12 days off :S will go today for sure. damn that sucks. thought it was only 6 days.

session 18

28/06/12

Missed sessions so i thought better to stay at same weight.

squat

77.5KG 5x3

BOOM 2nd set was haaard so thought i was gonna die on last set but actually felt stronger on last one. Thinking i should add some good mornings in to help with these.

bench

77.5KG 5x3
weird position on my back not sure if correct because hurt a little after but might also be because im not used to using different bench.

Dead

100KG 5x1
actually didnt warm up properly and felt the back of my legs strain a bit on first rep so i warmed up more and was fine.

yeah point taken on that.

I've been experimenting a little with a thumbless grip for OH press. Paul Carter at Lift-Run-Bang says its a very useful improvement to make as it shifts the bar closer to directly in line with your forearms. I find this is true, and I don't think it is much less secure (with chalk) it just feels that way.

oh okay, I wouldn't have done it if i thought i might drop it. It didn't feel like i would with warm up sets so i went ahead and did it for work sets. I was thinking more for future sets when i add way more weight. thought it might be to much then. I guess i will just have to see.

Think I made improvements with my bench grip as i didn't feel anything bad with my grip this time. Tired to keep the bar in line with the wrists and not bend wrists (i used to do this a lot before, bend wrist and have a load at an angle)

1/07/12

Session 19

squat
80KG 5x3 PB
felt really heavy when i get to 4th rep and legs moving around a bit but not to bad.

Press
50KG 5x1
52.5KG 5x2 PB
not to bad at all.

Rows
65KG 5x3
last reps not pulling all the way up.

inclinded sit ups 10x2

chip ups BW -22KG 7x2

Good work out two personal bests.

Weighed myself after work out at 87KG, might just be a glitch in the matrix. Might get some measuring tape to see if or how much im progressing in size.

session 20

04/07/12

squat
80KG 5x3 (will add weight next time) not rushing my squats.

Bench
80KG 5x1 4x1 5x1 Felt a bit heavy on last reps. I can feel this weird tingles down my arms as though something might snap, maybe my arms are to weak but chest doesn't hurt. A bit worried about damaging something.
Is this normal?

Dead
105KG 5/4x1 Had to use mix grip on 3rd rep. not sure if i did 4 or 5 i was just trying to do them well
Will do same weight next time then might have to change to 2.5KG jumps instead of 5kg.

just make sure you warm up properly. I try and do 2 sets of 15 and then using a little lighter than working weight I do 2 sets of 2 reps. This is supposed to get your nervous system ready for the heavy lifts

my warm up for the bench was.

10x bar
10x 40KG
5x 60KG

then work sets.

so i should prob do 2 x 70KG or something after that?

I just googled this as well and seems like its not just me. might also be because my circulation is really bad (i get pins and needles all the time and sleepy legs).
http://www.wannabebig.com/forums/sho...-lifting-heavy

10xbar, 5x40kg, 3x60kg, 2x70kg, 1x75kg, 3x5x80kg sounds ok