Aidan's Training Log (just weak strongman) - Page 137

3rd September

Sumo Deadlift
222.5x3
222.5x2
222.5x2

Bench Press
107.5x5
107.5x5
107.5x5

Pull Ups
22.5x5
22.5x4
22.5x4

PR triple for Sumo, but couldnt back it up with two more. Not quite getting the timing right on locking the knees and then getting the hips through. Its causing me to be too far out in front and really struggling over the last few inches. Will likely drop down to work on technique and get some vids. Bench actually felt great, getting my fee wider again really helped me be more solid, just 2.5kg off PR sets of five there. WIll just continue to keep getting volume in. Looking at a comp in november. Pullups were tough, will go one more at 22.5 and then reset if I fail again.

Quote

09-05-2016 , 05:43 AM

#3402

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

5th September

Squat
160x5
160x5
160x5

Slingshot Bench Press
120x2
125x1
130x1
135x1
140x1 RPE 9.5
125x2
125x2
125x3

Cable Row
60x12
60x12
60x12
60x12

Squatting ****ing sucks at the moment. 160 for grinding sets of 5... Just got to keep working at it but I am a long way from where I should be. Bench felt solid though, a not limit 140kg in the slanger (which is normally about 7.5kg above my true 1RM) means Im still around my attempt at aucklands which is a god damned miracle. All the back work? Definitely feel like some minor form tweaks are helping, but still havent quite clicked to keeping my lats tight enough at the bottom.

Quote

09-10-2016 , 10:54 PM

#3403

Aidan

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Join Date: Sep 2009 Posts: 24,320

11th September:

Squat
150x6
150x6
150x6

Bench Press
110x4
110x4
110x4

TnG Bench Press
100x6

Pull Ups
20x6
20x6
20x6

db curls
27.5x12
27.5x12
27.5x12

Facepull
12
12
12

DB Flies
27.5x10
27.5x10
27.5x10

I got a bad cold this week so my WIM was all time low. Got in today for a pretty decent little session.

Bench Vid: https://www.youtube.com/watch?v=qLU0A2J2yPk
Squat vid: https://www.youtube.com/watch?v=CRV6alai2Tg

Quote

09-11-2016 , 11:46 AM

#3404

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Your bench set up could be a little tighter. Notice how your hips rise a little when you engage your legs.

Quote

09-12-2016 , 01:28 AM

#3405

Aidan

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Join Date: Sep 2009 Posts: 24,320

Yeah, I think it's glutes? Im treading a very fine line with keeping my butt in contact with the bench as it is, and not sure where else I can find tightness. I can't physically spread my legs or feet any further. It's really hard to get everything tight. I improve my lats and something else gets loose.

Quote

09-13-2016 , 05:59 AM

#3406

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

13th September:

Front Squat
120x3
130x1
140x1
100x6
100x6
100x6

Bench Press
100x3
100x3
100x3
100x3

Prone Row
40x8
40x8
40x8

Pretty solid little session, mostly concentrating on technique. Bench press felt a little more solid, but it could just have been the lighter weight. Best bit was a dude I've been helping with his squat technique knocking out some solid sets, I think he's on the right track now.

Quote

09-13-2016 , 06:08 AM

#3407

Aidan

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Join Date: Sep 2009 Posts: 24,320

Set 1: https://www.youtube.com/watch?v=Wibv-Nd8gaY
Set 2: https://www.youtube.com/watch?v=2BLYkR-OmoI

Quote

09-13-2016 , 11:30 AM

#3408

cha59

ARTist

Join Date: Oct 2004 Posts: 25,254

Quote:

Originally Posted by Aidan

Try to get your feet closer to your head if you can. There is slack in your setup.

edit - I just watched the last two videos. Those look a little better, but there is still some room for improvement. Keep working on it. Its not going to feel comfortable when you get it right, but the weight will move easier. Your lats might have been a little loose on the second set.

Quote

09-16-2016 , 07:59 PM

#3409

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Did you remove your Instagram?

Quote

09-16-2016 , 11:02 PM

#3410

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Quote:

Originally Posted by cha59

Thanks, I think it's heading in the right direction in some respects, feet should be able to get closer though, and maintaining it all at the bottom is what I'll work on for now

Quote:

Originally Posted by BustoRhymes

Did you remove your Instagram?

No, its still there. Do the links not work?

Quote

09-17-2016 , 12:17 AM

#3411

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Got a $20 free bet from William Hill. Plonked it on The Bus for first try scorer at $7 lololol. One time!

Quote

09-17-2016 , 12:29 AM

#3412

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Haha good luck!

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09-17-2016 , 03:57 AM

#3413

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Unluggy, uso

Quote

09-17-2016 , 05:06 AM

#3414

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Dane Coles

Aidan's Training Log (just weak strongman)

Quote

09-17-2016 , 01:23 PM

#3415

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Yup. Followed the links to subscribe, links don't work

Quote

09-17-2016 , 01:37 PM

#3416

fredd-bird

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 19,337

Since I follow you the links work fine, but since your account is private the links don't work for non-followers. I shipped busto the link to your profile via PM.

Quote

09-17-2016 , 03:56 PM

#3417

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Thanks Freddie. Your check is in the mail.

Quote

09-17-2016 , 05:32 PM

#3418

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Thank you, kind instagram wizard

Quote

09-19-2016 , 12:00 AM

#3419

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Suddenly noticed frontsquats singles. What's your alltime PR?

Quote

09-19-2016 , 05:09 AM

#3420

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Quote:

Originally Posted by Aidan

Dane Coles

Literally the best player in the world atm.

Quote

09-19-2016 , 05:16 AM

#3421

Aidan

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Join Date: Sep 2009 Posts: 24,320

19th September

Sumo Deadlift
232.5x2
232.5x2
232.5x1

Bench Press
120x2
120x2
120x2

Slingshot Bench Press
120x5

Pull Ups
20x6
20x5
20x5

PR double on sumo, which is quite nice, and feel like im getting tighter each time I bench. Would like to pull 242.5 next week, but I'll see how I recover.

Quote

09-19-2016 , 05:19 AM

#3422

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Quote:

Originally Posted by Syndr0m

Suddenly noticed frontsquats singles. What's your alltime PR?

I'm not sure, I dont front squat all that often. I'm guessing this was it. I think I'm good for 160kg, might check some time.

Quote

09-19-2016 , 05:35 AM

#3423

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Whiteboard it!

Quote

09-21-2016 , 04:59 AM

#3424

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

21st September:

Squat
180x1
160x5
160x5
160x5

Cable Row
55x12
55x12
55x12

Shoulder quite sore today, but I didnt use it as an excuse not to squat. 180 felt heavy on the walkout but it didnt feel too bad. I think I'll keep adding in an over warmup to get used to heavier weights again whilst still getting volume in.