Zander's Training Journal

[Zander1983]

Monday 2 June: Upper Body - Vertical Push/Pull

OHP
110 x 7
121 x 5
132 x 3
121 x 7
132 x 5
143 x 3

Chins
BW x 7 (supinated, medium grip)
BW x 5 (pronated, medium grip)
BW x 3 (pronated, wide grip)
BW x 7 (supinated, medium grip)
BW x 5 (pronated, medium grip)
BW x 3 (pronated, wide grip)

Rack Deads
265 x 7
270 x 5
275 x 3
270 x 7
275 x 5
280 x 3

Videos to follow. Unfortunately the files are quite large avi's (4mb each!)... Anybody know how to reduce them? Thanks

 

[Zander1983]

As usual, right click and save as...

Overhead Press:
121 x 7

Pullups:
BW x 5

Rack Deads:
270 x 7

I think my lockout on the rack deads is VERY exaggerated... First time I've seen myself on tape

 

[gonelifting]

looking good. keep it up.

 

[revexrevex]

copy cat... jk

Nice overheads, more than 2 plates now

wana race in some lifts?

 

[Zander1983]

wana race in some lifts?

Sure I feel very weak at the moment... Might be something to do with this hypertrophy training block. I'm looking forward to a strength block in July, inconjunction with some more energy system work to lean up (I'm feeling a bit fat and slow).

Fortunately (unfortunately for my training), I've been lucky enough to manage to put together a week long holiday to Queensland to celebrate the end of exams, at the last minute. So, I'm going to hit it up nice and hard until June 26 and then have until July 6 away from the weights... I'm not expecting the quality of the gym where I'm going to be anything more than machines, so I guess I will just do some GPP type stuff while I'm gone.

 

[Zander1983]

are you rounding your back deliberately on the rack pulls?

I didn't notice it was rounded. Its unintentional. Could it be because I'm standing too close to the bar?

 

[coolcolj]

crooked casmera on the pullups

are you rounding your back deliberately on the rack pulls?

 

[coolcolj]

Well you just need to make sure your back is arched and taut before you lift off, you start it rounded.

bar should be close to body anyway - touching

 

[Zander1983]

Ok, I'll try to adjust next time. Thanks.

I'm going to video every exercise from now on, because I've never really had my form critiqued

 

[Zander1983]

Tuesday 3 June: Lower Body - Hip Dominant

SLD
220 x 7
231 x 5
242 x 3
231 x 7
242 x 5
253 x 3

Good Mornings
Bar - practicing form
88 x 7
99 x 5
110 x 3
99 x 7
110 x 5
121 x 3

Hanging Knee Raise
BW x 10 x 3 sets

Would love an analysis of my GM form?