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My Training Journal
- Thread starter ExtraMile
- Start date
lol, the 4 star one is like 10 mins walk away from my house so I applied there
When I said I was 199 it was rounded up, I was actually 198.5
But I woke up this morning at 197.6!
June 26th - 209lbs
July 6th - 203lbs
July 20th - 200.5lbs
August 8th - 198.5lbs
August 12th - 197.6lbs
Today - Midday Workout, Back thickness and Hams.
I was meant to do calves but I forgot lol. At least they got some work from leg curls.
Deads
132 x 8
198 x 5
253 x 10
286 x 1 see below*
286 x 1
Lying Leg Curl
40 x 5
100 x 10.75 PR
100 x 6
85 x 9
80 x 9
Weighted Hypers
44lbs x 10
44lbs x 10
44lbs x 10
Hanging Leg Raise
11
10
10
10
*was only going to do one of these sets and get it videoed but the batteries in my camera ran out and so only got half of the lift, luckily I had some spare batteries in my gym bag so I changed it and pulled the 286 again. The first 286 actually felt real good, form felt solid and I got the jiggles and twitches like andalite does when he deadlifts lol, last time this happened was when I managed to get my glutes firing and the cause of my previous injury was that I wasnt managing to get my glutes to fire so I guess its a good sign. Second set of 286 actually didnt feel as good as the first but whatever, thats the only video Iv got so Ill upload it and post it up.
Grip felt solid pulled it all double overhand except for the sets of 286, but even though the actual deadlift was quite hard, the weight felt light in my hands and I could have held onto it forever.
I was meant to do calves but I forgot lol. At least they got some work from leg curls.
Deads
132 x 8
198 x 5
253 x 10
286 x 1 see below*
286 x 1
Lying Leg Curl
40 x 5
100 x 10.75 PR
100 x 6
85 x 9
80 x 9
Weighted Hypers
44lbs x 10
44lbs x 10
44lbs x 10
Hanging Leg Raise
11
10
10
10
*was only going to do one of these sets and get it videoed but the batteries in my camera ran out and so only got half of the lift, luckily I had some spare batteries in my gym bag so I changed it and pulled the 286 again. The first 286 actually felt real good, form felt solid and I got the jiggles and twitches like andalite does when he deadlifts lol, last time this happened was when I managed to get my glutes firing and the cause of my previous injury was that I wasnt managing to get my glutes to fire so I guess its a good sign. Second set of 286 actually didnt feel as good as the first but whatever, thats the only video Iv got so Ill upload it and post it up.
Grip felt solid pulled it all double overhand except for the sets of 286, but even though the actual deadlift was quite hard, the weight felt light in my hands and I could have held onto it forever.
Last edited:
ghettostudmuffin
New member
Drive hard with your heels and squeeze your ass hard.
When you start the pull rather than look straight forward look down at the ground 4-6' in front of you. Your head will still be in a neutral position and actually this is a more natural looking direction.
Keep the bar close to your body. It appears your ass shoots up abit fast because the bar is drifting away from your shins as you pull up.
Granted, with the plates blocking my view a little this is a guess looking at the center of the plate in relation to your lower leg.
Yes, I can take heavier crap dropped on me than you. Good day sir.
When you start the pull rather than look straight forward look down at the ground 4-6' in front of you. Your head will still be in a neutral position and actually this is a more natural looking direction.
Keep the bar close to your body. It appears your ass shoots up abit fast because the bar is drifting away from your shins as you pull up.
Granted, with the plates blocking my view a little this is a guess looking at the center of the plate in relation to your lower leg.
Yes, I can take heavier crap dropped on me than you. Good day sir.
Thanks, if you look my knees are straight before my hips are locked but as I lock my hips my knees do lock back. Yeah ass shooting up has always been a problem ever since I started the deadlift, it used to be much worse than this though.
1. your starting position should have your back more arched (IMO)
2. rounded your back
3. your ass is raising before everything
4. try pullthroughs
my back didnt round, but thanks. I didnt manage to keep a good arch I know but I didnt round.
yeah andalite said the only real problem was my ass came up a bit.
Today - Chest, Tri's
Morning workout, woke up late and was finishing my breakfast in the car as I got to the gym lol
Benchpress
66 x 8
110 x 6
154 x 3
176 x 9 not good, bad lift off...
Incline DB
STRIPSET: 61's x 10 PR (while cutting), went down to 50's, then 39's, then 27.5's
Then a normal set of 61's x 4 super strict form
Flat Flye
27.5's x 14 PR (while cutting)
33's x 7 at this point my chest was pumped like fuck
33's x 6
Weighted Bench Dips
33lb plate x 18 - first 15 were easy as piss then I was just gassed
STRIPSET: 33lb plate x 13 - bodyweight x like 10 reps - heals on the floor x half a rep lol - feet on the floor x 10
super quick workout got to the gym 35mins before it closed which is why I did the strip sets and only 1 real set of flat BB, rests were short and got a good pump. My chest is trembling as Im typing this lol
lots of PR's though I think it was because I didnt do many sets of benchpress.
holy fuck at the bench dips, Got to the point where I had feet on the floor and I couldnt even hold myself up. I tryed again, set myself up and went to dip down couldnt even control the negative and just fell straight down into the bottom of the rep lol.
walked back from the gym which took ~40mins
Morning workout, woke up late and was finishing my breakfast in the car as I got to the gym lol
Benchpress
66 x 8
110 x 6
154 x 3
176 x 9 not good, bad lift off...
Incline DB
STRIPSET: 61's x 10 PR (while cutting), went down to 50's, then 39's, then 27.5's
Then a normal set of 61's x 4 super strict form
Flat Flye
27.5's x 14 PR (while cutting)
33's x 7 at this point my chest was pumped like fuck
33's x 6
Weighted Bench Dips
33lb plate x 18 - first 15 were easy as piss then I was just gassed
STRIPSET: 33lb plate x 13 - bodyweight x like 10 reps - heals on the floor x half a rep lol - feet on the floor x 10
super quick workout got to the gym 35mins before it closed which is why I did the strip sets and only 1 real set of flat BB, rests were short and got a good pump. My chest is trembling as Im typing this lol
lots of PR's though I think it was because I didnt do many sets of benchpress.
holy fuck at the bench dips, Got to the point where I had feet on the floor and I couldnt even hold myself up. I tryed again, set myself up and went to dip down couldnt even control the negative and just fell straight down into the bottom of the rep lol.
walked back from the gym which took ~40mins
