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  1. #16
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    9/12/09
    ME Bench Day
    Bench Press 5RM 90kg. My hips kept on cramping up. It was very annoying
    Lying Tricep Extensions 3x10 30kg. Did these with the bar that I benched with.
    Single Arm Rows 3x10 40kg 1x5 50kg.
    Underhand Grip Face Pulls 3x15 15kg.

    I am pretty sure I am going to manage to achieve my goals in the bench press and in the deadlift. I am worried about my technique on the squat though. When my technique is good the weight flies up but when it is not I get crushed. We'll just have to see come Wednesday how things will turn out.

  2. #17
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    Feeling fully healed up. No soreness at all. Eager for Wednesday.

  3. #18
    FREAK crashcrew56's Avatar
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    At what point of the squat does your technique go to shit?
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  4. #19
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    16/12/09
    Test Day
    140kg Squat
    100kg Bench Press [ame="http://www.youtube.com/watch?v=0yCuI933DJc"]YouTube- 100kg Bench Press @ 75kg BW[/ame]
    180kg Deadlift [ame="http://www.youtube.com/watch?v=oF0LEzryyEM"]YouTube- 180kg Deadlift @ 75kg BW[/ame]


    We only filmed the 150kg squat which was too high to be passed in my opinion. I tried a 105kg bench press twice but failed both times. Next time I will pause the bench press although that bench was quite easy. The plates were put on mats because they were a quite small. I am pleased with my results. I now have some 1 rep maxes that I can work with rather than guessing based on variations and reps. I'm gonna review what I think I need to work on and apply to my next westside template.

    The bottom is where it usually goes bad. I forget to push back against the bar first and instead I flex my hips and hams. My hips go up before my back and from there it is game over.

  5. #20
    FREAK crashcrew56's Avatar
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    good fight on that deadlift
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  6. #21
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    Quote Originally Posted by crashcrew56 View Post
    good fight on that deadlift
    I don't give up very easily. It has been one hell of a year for me in terms of strength. It feels good to have these numbers to work with now. Another goal of mine is going to be perfecting technique. I think that if I perfect my technique my lifts will go up by another 10kg without me even having to get stronger. I am going to try out the false grip on the bench press. I heard from Dave Tate said that it stresses the lats and triceps more and the shoulders less. On my DE days I won't care too much about speed and focus more on perfecting my technique. With the deadlift I'm gonna try to get my hips below my shoulders and use more of my legs. On the bench I just gotta make sure that all of my pressing muscles fire off at the same time. On the squat I must make sure that I am as tight as possible before the lift and make sure I am forcing my knees out on the way down. When I look back at the videos my arms are parallel to the floor. This was definitely what was making me dump the weight forward all the time.

    My four ME bench exercises will be close grip bench press, floor press, bench press off of pins and incline bench press.

    My four ME squat/deadlift exercises will be Box Squat, Arched Back Good Morning, Wide Stance Arched Back Good Mornings and Reverse Band Deadlifts.

    Starting Monday within 12 weeks my goal is to have a 150kg squat, 110kg bench press and a 190kg deadlift or a lot more based on how much my technique gets better.

  7. #22
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    23/12/09
    ME Bench Day
    Close grip bench press
    worked up to 90kg.Was gonna do 105kg but there was no one to spot me after that. There was also no power rack. I'm really loving this thumbless grip though. Way more involvement with the lats and triceps.
    Rolling DB extensions 6x10 6kg. After watching the elitefts dvd again I realised how wrong I was doing these. If you don't have a massive pump in the tricep muscle that is right near your elbow you are not doing these right.
    Barbell Rows 5x12 60kg
    Hack Squat Machine 3x10 140kg
    Underhad Grip Facepulls 3x15 15kg

    Hopefully there will be more people available to spot me next time. This snow is really starting to piss me off.

  8. #23
    FREAK crashcrew56's Avatar
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    Quote Originally Posted by UK_Powerlifter View Post
    I don't give up very easily. It has been one hell of a year for me in terms of strength. It feels good to have these numbers to work with now. Another goal of mine is going to be perfecting technique. I think that if I perfect my technique my lifts will go up by another 10kg without me even having to get stronger. I am going to try out the false grip on the bench press. I heard from Dave Tate said that it stresses the lats and triceps more and the shoulders less. On my DE days I won't care too much about speed and focus more on perfecting my technique. With the deadlift I'm gonna try to get my hips below my shoulders and use more of my legs. On the bench I just gotta make sure that all of my pressing muscles fire off at the same time. On the squat I must make sure that I am as tight as possible before the lift and make sure I am forcing my knees out on the way down. When I look back at the videos my arms are parallel to the floor. This was definitely what was making me dump the weight forward all the time.

    My four ME bench exercises will be close grip bench press, floor press, bench press off of pins and incline bench press.

    My four ME squat/deadlift exercises will be Box Squat, Arched Back Good Morning, Wide Stance Arched Back Good Mornings and Reverse Band Deadlifts.

    Starting Monday within 12 weeks my goal is to have a 150kg squat, 110kg bench press and a 190kg deadlift or a lot more based on how much my technique gets better.

    Is you back your weak link on your squats and deads?
    High Rep is for pussies- SisterSteel
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  9. #24
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    Quote Originally Posted by crashcrew56 View Post
    Is you back your weak link on your squats and deads?
    Its hard to tell when I have such shit technique. The guys down at westside do good mornings most of the time because it such a great exercise for building up the posterior chain. I just went by that logic. Do you have any suggestions? I'm always open to them.
    24/12/09
    DE Squat Day
    the gym is gonna be closed tom so I wanted to get this workout in.
    Box Squat 12x2 75kg
    1x1 100kg
    2x1 110kg
    8x1 Deadlifts Form gets slightly better with every set.
    Felt good today so I worked up a bit. I need to sit a bit further back though.
    Stiff Legged Deadlifts 3x10 15kg Finding it hard to isolate my hamstrings and not work my back.
    Pullups 3x8 Handles were a little wider than what I was used to.
    Standing Abs 3x12 30kg

  10. #25
    FREAK crashcrew56's Avatar
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    You will probably get better at isolating your hammstrings as time goes by, the problem could just be that your back is the week link in that exercise. I don't think there is anything wrong with doing 2 different variations of the good morning as long as the back is the week link in your lifts. I would suggest, if you are going to put that much good morning work in, then I would say to make sure you are doing some heavy accessory work for your quads. My other suggestion to you is to make sure you are still working on your squat form on every lower body workout. High rep wall squats are good for that
    High Rep is for pussies- SisterSteel
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  11. #26
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    27/12/09
    DE Bench Day
    9x3 Bench Press 60kg. Just trying to lower it in the same place every time. I have really slowed the speed down to work out technique. I'm a bit unsure exactly I am supposed to drive off of my heals.
    JM Press 6 reps 50kg 6 reps 40kg 6 reps 50kg. Messed around the weight in order to try and get the proper technique for the exercise. I think the 45 kg range is best right now. Its not like other exercises in that there is a sudden part where the weight feels a lot heavier whereas with other exercises the weight feels relatively the same throughout the lift. I had a lot of soreness in the tricep muscles right near my elbows though which is a sign that I doing the exercise right.
    Pullups 3x6
    Seated Bradford Presses 2x10 30kg
    Swiss Ball Situps with hands behind my head 3x10 When you go all the way back on the swiss ball they really kill your abs.

    I am looking forward to tomorrow. Gonna do deadlift with me standing on a block since I can't really set up reverse bands in this gym. I'll do a few wall squats in the mornings when I wake up too.

  12. #27
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    28/12/09
    ME Deadlift
    Deadlift standing off a box 1RM 170kg. Tried 180kg but only managed to get it to my knees.
    Partial Good Mornings 3x10 50kg Stiff to straight legged good mornings are too much lower back.
    Pullthroughs 4x12 15kg
    Single Arm DB rows 3x10 40kg

    My technique on the deadlift is getting better. Not perfect yet though.

  13. #28
    FREAK crashcrew56's Avatar
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    Deficit pulls are good stuff, how tall was the box?

    Be careful with those misses, you should be hitting all your numbers
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  14. #29
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    I don't know off the top of my head. It was one of those blocks that the ladies use for step ups.

  15. #30
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    30/12/09
    ME Bench Day
    Bench with feet on pad 1RM 95kg Tried 100kg and I got stapled. I love the bench press but its so fucking annoying how if you lower the bar as little as 0.5cm from where you are supposed to you, you will fail.
    Rolling DB Extensions 6x10 7kg
    Barbell Rows 5x12 40kg. Doing these to my sternum to hit more upperback since raw is more upperback than lats. I learn something new everyday.
    Underhand Grip Facepulls 3x15 20kg
    Hack Squat Machine 3x10 150kg
    Hanging Knee Raises 3x5

    Hopefully next time I will hit 100kg which would tie my old bench record without the use of my legs.

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