Author Topic: Elite Aesthetics Invitational (Read 31859 times)

deletedprofile.u · « **Reply #200 on:** May 19, 2016, 09:06:26 pm »

Quote from: TheFlash on May 19, 2016, 06:03:45 pm

Ngamer had one of those when I visited him several years ago. He claims to do at least 1 pull up every time he comes out of the closet.

Fucking lol'd.

Man, you could've squeezed out at least another 1 or 2 pushups there!!! This inspires me to use this thread and record a few sets of some exercises.

As far as weight training/lifting is concerned, I don't much care for the number itself that is attached to the effort, but rather the improvement from when I first started. Squatting 3 sets of 10 at 95 pounds and being sore for 4 days afterwards is hilarious to me now that I've broken a 5x5 with 205 and can do it again 4 days later. Just interesting perspective. As for bodyweight stuff, I feel as though I need to train it more often, maybe adding a few sets of pushups and pulls ups here and there...

Great pushups, by the way. If there's anything that can be critiqued, it's just touching your chin to the floor while keeping that exact form is all that's missing.
As far as pullups go, they're fucking tough. Since most people do things day to day, our chests are more naturally developed and our rhomboids and lats in our back are imbalanced because of it. Wide grip pullups are fucking ridic, too. I can only give any form advice by what I've been taught. You want to keep a straight line up and down between the base of your neck and your knees, keeping your core straight so you can't get momentum with your legs. I think I can only do like 5 bodyweight pullups or something. I might make a vid.

Thanks for the post.

AEB · « **Reply #201 on:** May 25, 2016, 02:44:23 pm »

Some grip workout today:

https://www.youtube.com/watch?v=7KmxW9N__JA

TheFlash · « **Reply #202 on:** May 25, 2016, 02:56:42 pm »

Quote from: Anemptybox on May 25, 2016, 02:44:23 pm

Some grip workout today:

https://www.youtube.com/watch?v=7KmxW9N__JA

Looks pretty intense and I am tempted to try some of this, but what about injury risk? It looks quite repetitive.

Can you train grip more effectively/dynamically in other ways such as holding your bodyweight from a bar, or gripping objects in the course of other training/work?

AEB · « **Reply #203 on:** May 25, 2016, 04:28:19 pm »

I think injury risk can be quite high if you overdo it but as long as you don't train it too often (like 5+ days a week), make sure you're a bit warmed up, and don't max every time, I believe the risk is not that much worse than other types of strenght training. I guess the risk is slightly higher overall even if you train smart just because it's smaller muscles involved.

To answer your other question, there are definitely more ways of getting a stronger grip. Holding your own bodyweight for X amount of time is one of them. Some other things you can do that I occasionally do myself:

- Not use grip straps often (unless you're going super heavy I guess. I personally never use straps).
- Doing farmers walk, or simply hold heavy dumbbells or a barbell while standing still.
- Wrist curls.
- Do barbell curls with palms down (I like this exercise, have your thumb on the same side as your fingers to make it heavier).
- Plate pinch (I think this exercise can improve your grip quite a bit but I've only done it like twice, it's popular among people with insane grip).
- Some people recommend Expand-Your-Hand-Bands to complement the Captains of Crush.

Those are just a few popular exercises. Using grippers is my personal favourite way of training grip.

It's good to probably have at least three CoC grippers: one for warmup, one for working sets, and one you can close like only one or two times, or maybe not at all. If you're new to strenght training and grip ("normal" male strength), I'd recommend buying the Sport, the Trainer, and the #1. Most guys who lift weights every now and then can't close the #1 the first time they try.

If you are stronger than average or have done some strenght training, then maybe the Trainer, #1 and 1.5# is a good start.

It's probably smart to mostly train with a full range of motion too, just like other exercises. The reps I do in the video are called MMS reps and are not full. Warmup sets are usually 15-25 reps or so, working sets 5-10, and really heavy 1-3. Some people also like to take a gripper they can't really close and hold it as closed as possible for as long as possible, I don't like to do this and don't recommend it to someone just starting out.

I hope some of that helps, I could write more later but gotta go to bed now.

TheFlash · « **Reply #204 on:** May 27, 2016, 04:59:27 pm »

Please update my leaderboard position if this qualifies as a new personal record.

TheFlash - 7 Pullups - 27 May 2016

Thank you.

AEB · « **Reply #205 on:** June 16, 2016, 03:50:30 pm »

Bench:

20 kg x 20.
60 kg x 10.
100 kg x 5.
115 kg x 3.
105 kg x 6.
100 kg x 5.

AEB · « **Reply #206 on:** June 25, 2016, 01:13:09 pm »

Quote from: Jimbo on May 30, 2014, 12:32:25 am

Largest arms measured = 18.25"
Current arms measured = 17.00" ( :-[ :-[ :-[ )

I measured my arms today for fun after training and I'm getting pretty close to Jimbo at 17.3 inches/44 cm.

deletedprofile.u · « **Reply #207 on:** June 25, 2016, 01:25:14 pm »

https://www.instagram.com/p/BG7ku4prUvt/

Deadlifted 255 lbs for the first time last week!

AEB · « **Reply #208 on:** June 27, 2016, 11:10:53 am »

^Good job!

Bench today:
20 kg x 20.
60 kg x 10.
90 kg x 5 (with stop).
100 kg x 5 (with stop).
110 kg x 4.
80 kg x 10 (with stop).

I then did some incline dumbbell press using 31 kg, 36 kg, 33.5 kg, 31 kg, about 10 reps each set.

AEB · « **Reply #209 on:** June 29, 2016, 10:53:24 am »

Been trying to incorporate deadlift more in my workouts the past couple of months. Today it went like this:

50 kg x 10.
90 kg x 5.
130 kg x 5.
150 kg x 5.
160 kg x 3.
180 kg x 2 (with a 20 second pause between the reps so not really a legit set).
160 kg x 6 (using belt).
130 kg x 10.
90 kg x 5.

AEB · « **Reply #210 on:** July 12, 2016, 03:11:24 pm »

The heavy deadlift sets today:
140 kg x 5.
160 kg x 4.
170 kg x 4 (belt).
180 kg x 2 (belt).
190 kg x 1 (belt).

AEB · « **Reply #211 on:** July 16, 2016, 01:50:59 pm »

Bench without spotter:
20 kg x 20.
50 kg x 10.
100 kg x 5.
105 kg x 3.
107.5 kg x 3.
80 kg x 15.

deletedprofile.u · « **Reply #212 on:** July 20, 2016, 12:08:00 am »

Deadlift PR at 265 lbs (120 kg) x2!

Sets were 135 lbs (61 kg) x10
185 lbs (84 kg) x8
225 lbs (102 kg) x6
265 lbs (120 kg) x2

https://www.instagram.com/p/BIDO0zZB8tR/?taken-by=troubleclef92

AEB · « **Reply #213 on:** July 30, 2016, 11:41:18 am »

Illu and I discussed double overhand deadlift in twitch the other day and now that I can finally exercise again (have been sick) I decided to try it out. I thought I had at least 140 and maybe 150 kg in me. I'm pleased to post these results (double overhand only):

60 kg x 10.
100 kg x 5.
130 kg x 3.
150 kg x 1.
160 kg x 1.
165 kg x 1.
167.5 kg x 1 (this set was supposed to be 170 but I somehow forgot to put on both 2.5 weights so I did this with uneven weight).
170 kg x 1. (375 lbs.)

I believe I can do 175 kg if I try it as a first or second heavy set.

Illu · « **Reply #214 on:** July 30, 2016, 12:14:46 pm »

Holy shit I did suspect you'd be capable of at least 150kg but that's crazy, apparently good strength with the grippers translates really well to this, I hope to be able to hold a 130kg soon.

AEB · « **Reply #215 on:** July 30, 2016, 12:40:04 pm »

Thanks, I'm 100 % certain grippers made this possible for me so I can't recommend them enough.

I should also mention that I started using chalk at 150 kg, not sure how much it helps. I'd also like to try double overhand THUMBLESS deadlift! Should do that next time.

deletedprofile.u · « **Reply #216 on:** July 30, 2016, 07:09:14 pm »

Sick dude!!

I used straps (or grippers if you call them that) for my 265s.

There has to be something off about my form, because I feel as though I should be pulling more. I'm not sure what it is.
I can squat 245x1 but can only deadlift 265x2? The ratio is too close, I feel.

Any tips on my form in that vid?

deletedprofile.u · « **Reply #217 on:** July 31, 2016, 05:23:11 pm »

Also,

Been thinking of changing up my routine. Past few months (since about February, actually), I've seen some gains but have started to plateau again. Here is my split:

Monday: Chest/ Tris
Tuesday: Back/ Bis
Wednesday: Shoulders/ Traps
Thursday: Legs
Friday: Shoulders/Traps
Saturday: Bis/ Tris
Sunday: Rest

I've been focusing on my shoulders, working them twice a week to catch them up to everything else as they're one of my weakest body parts. I know this split isn't very great for use of my time and recovery and think either a PPL or a PHUL/PHAT routine would work better as a natural lifter. Thing that is holding me back from PPL is the shifting schedule, and from PHUL/PHAT I don't want to squat and deadlift on the same day.

Any thoughts?

Lark · « **Reply #218 on:** July 31, 2016, 05:43:41 pm »

Monday - Biceps/triceps
Tuesday - Shoulders
Wednesday - Legs
Thursday - Rest day
Friday - Back
Saturday - Chest
Sunday - Rest day

Illu · « **Reply #219 on:** July 31, 2016, 07:30:56 pm »

Alec there's many possibilities probably, like your squat could be so close to your deadlift only because you don't go deep when you squat but some people may have a squat that is just closer to their deadlift because their body is better for the squat.

Just taking guesses but you could also look into your diet, you might have really fast metabolism and in that case you might need to eat quite alot to build more muscle, more muscle more power.

To me your form looks quite good, it looked like you managed to keep your back straight which is an achievment in itself when pulling your max although it might be a little hard to see from that angle.

The thing is I remember last year I could not get 160kg off the floor after training for months 4-5 times a week, then I took 3 months almost totally off and just ate as much as I felt like. I gained like nearly 10kg while eating lots of sugar, milk, fruits, fruit juices, meat and when I went back into the gym I pulled 170kg on my 3rd training session or so.

Now I don't think only getting fatter did it nessesarily, it's just that we might need more rest than we think at times and more calories, especially as natural lifters. 3 months rest was excessive I'm sure and also gaining that much weight probably unnessesary but it still shows that we need more laziness and I think the mentality of no pain no gain can be counter productive at times.

Now you are training 6 times a week which is pretty much more than I ever do atm (mostly hover around 2-4x a week) however maybe your excersises are such that don't activate the whole body as much as my excersises.
I did however discover that many of my excersises like the military press, squat, deadlift and even the bench are almost whole body excersises. For sure like take the military press, some would say it's mostly arms shoulders but if you really wanna push heavy weight you gotta use that core to keep things steady, activate the glutes and even balance is a key here, lots of things going on. These kinds of free weight excersises you really need to activate so much of the body and if you then go doing deadlifts the next day you might be totally spent and not be able to pull as much as you should if you had at least one or maybe two days of rest between.

If I'd wanna go pull my max on any excersise I'd probably take at least 3 days off and eat alot, this may differ from person to person though. Also I don't even have a job atm so if you are working, even if it's not physical labour it might leave you sometimes mentally fatiqued and that can sometimes drain more energy than you might think and it also takes a bit mentally to go and try to pull max weight.

Anyways check out fitness channels on youtube, I like Alan Thralls channel for example, he has several instruction vids on the deadlift and also a bit on nutrition, he also takes into consideration that people are different.

deletedprofile.u · « **Reply #220 on:** July 31, 2016, 08:56:43 pm »

Quote from: Lark on July 31, 2016, 05:43:41 pm

Monday - Biceps/triceps
Tuesday - Shoulders
Wednesday - Legs
Thursday - Rest day
Friday - Back
Saturday - Chest
Sunday - Rest day

The reason I want to switch to either a PPL or a PHUL/PHAT split is because I can work everything twice a week as a focus. A normal "bro split" works best if you're taking steroids because you only need to really work a body part once a week for maximum growth under that condition. Technically you can gain muscle mass while taking steroids without ever hitting the gym or exercising.

Quote from: Illu on July 31, 2016, 07:30:56 pm

Alec there's many possibilities probably, like your squat could be so close to your deadlift only because you don't go deep when you squat but some people may have a squat that is just closer to their deadlift because their body is better for the squat.

Just taking guesses but you could also look into your diet, you might have really fast metabolism and in that case you might need to eat quite alot to build more muscle, more muscle more power.

To me your form looks quite good, it looked like you managed to keep your back straight which is an achievment in itself when pulling your max although it might be a little hard to see from that angle.

The thing is I remember last year I could not get 160kg off the floor after training for months 4-5 times a week, then I took 3 months almost totally off and just ate as much as I felt like. I gained like nearly 10kg while eating lots of sugar, milk, fruits, fruit juices, meat and when I went back into the gym I pulled 170kg on my 3rd training session or so.

Now I don't think only getting fatter did it nessesarily, it's just that we might need more rest than we think at times and more calories, especially as natural lifters. 3 months rest was excessive I'm sure and also gaining that much weight probably unnessesary but it still shows that we need more laziness and I think the mentality of no pain no gain can be counter productive at times.

Now you are training 6 times a week which is pretty much more than I ever do atm (mostly hover around 2-4x a week) however maybe your excersises are such that don't activate the whole body as much as my excersises.
I did however discover that many of my excersises like the military press, squat, deadlift and even the bench are almost whole body excersises. For sure like take the military press, some would say it's mostly arms shoulders but if you really wanna push heavy weight you gotta use that core to keep things steady, activate the glutes and even balance is a key here, lots of things going on. These kinds of free weight excersises you really need to activate so much of the body and if you then go doing deadlifts the next day you might be totally spent and not be able to pull as much as you should if you had at least one or maybe two days of rest between.

If I'd wanna go pull my max on any excersise I'd probably take at least 3 days off and eat alot, this may differ from person to person though. Also I don't even have a job atm so if you are working, even if it's not physical labour it might leave you sometimes mentally fatiqued and that can sometimes drain more energy than you might think and it also takes a bit mentally to go and try to pull max weight.

Anyways check out fitness channels on youtube, I like Alan Thralls channel for example, he has several instruction vids on the deadlift and also a bit on nutrition, he also takes into consideration that people are different.

Yeah I do standing OHP on shoulder day. I can do basically every exercise in the book except for Olympic lifts (snatches and shit like that; never really looked into those) and the front squat, since I work my quads primarily through leg press variations, leg extensions, or Bulgarian split squats. Compound movements are great, I agree. They can never be understated.

I think a lot of it is definitely my diet. I burn an average of 3k calories a day. 2800ish on a typical rest day if I have classes or work a weekend shift, and about 3400-3600 if I have a fitness class monday/wednesday and lift afterwards. It's so damn hard to end the day in a caloric surplus. I don't want to take sugary BS mass gainers or go poor from pounding back McDonald's burgers, either.

I distinctly recall my back feeling GREAT during those 2 reps. As soon as I felt it curve on that 3rd rep is why I didn't push through it to pull the bar. I'd definitely have injured myself so high five for safety there, haha.

Yeah with one of these new splits I'd be going down to 4 or 5 days per week to train, which would help me rest more between sessions. I need to work on increasing my sleep time as well.

Just tough to reassess and really see where I'm at, honestly. So much to do.

Oh, my squats are always at least parallel. My first attempt at 225 was in a rack without safety stops so I didn't quite break 90 on the first rep out of fear lol.

Deadlift is rough and not sure if it's a hip mobility thing or if I just don't have the mind-muscle perfect yet. Bleh.

Aztec Exemplar · « **Reply #221 on:** July 31, 2016, 10:51:47 pm »

Monday - Chest/Tris/Calves
Tuesday - Back/Bis
Wednesday - Shoulder/Legs (DL on this day)
Thursday - Chest/Tris/Bis
Friday - Back/Bis
Saturday - Shoulder/Legs (no DL)
Sunday - Rest

Calves and biceps are 3 times a week because they don't grow. Abs I do when I feel like it though no more than 2 times a week. All of this is in combination with bodyweight stuff especially on the back/bi days.

Illu · « **Reply #222 on:** August 01, 2016, 03:38:51 am »

Damn you mates workout so much, my workout scedule is more like:

Monday - shoulders/triceps
Tuesday - rest
Wednesday - back/biceps
Thursday - rest
Friday - rest
Saturday - legs/chest
Sunday - rest

I keep switching things up but this is an example.

flukey lukey · « **Reply #223 on:** August 01, 2016, 06:27:00 am »

i like illu's work vs rest ratio

AEB · « **Reply #224 on:** August 01, 2016, 12:23:53 pm »

I exercise every other day and take an extra rest day every now and then depending on how I feel or how busy I am. I don't really have a special routine now either, I kinda do madcow but not really. I don't do many different types of exercises, like 1-2 for each muscle group. I usually do something like:

Chest/Triceps/Back (not deadlift)/Legs (squat or something else)
Rest
Back (deadlift)/Shoulders/Legs (might only do calves or something more specific than squats, like leg extension)
Rest
Chest/Biceps/Legs/Abs
Rest and repeat.

I usually train with grippers on certain rest days.

Quote from: Alec McDonald on July 30, 2016, 07:09:14 pm

Sick dude!!

I used straps (or grippers if you call them that) for my 265s.

There has to be something off about my form, because I feel as though I should be pulling more. I'm not sure what it is.
I can squat 245x1 but can only deadlift 265x2? The ratio is too close, I feel.

Any tips on my form in that vid?

Thanks! I've never used straps, grippers are these things. I think Illu answered your deadlift question well.

As for the ratio I'm not sure but I see some people are just really good at some exercises and for you that might be squat, especially if you've been using your legs for some other type of exercise before. If I take myself as an example, I'm relatively bad a squats even though I'm pretty strong at other leg movements. I haven't tried max in a while but these should be my stats right now:

Bench 265 lbs x 2.
Deadlift 418 lbs x 1.
Squat 308 lbs x 1.

Illu · « **Reply #225 on:** August 02, 2016, 02:33:12 pm »

Managed a 130kg deadlift with double overhand grip.

Needed some chalk and really grinded my hands into the bar, dropped it pretty much right away after lift was complete, was at the end of deadlift session though. Should have tried the thumbless grip too but forgot.

Lark · « **Reply #226 on:** August 02, 2016, 02:40:09 pm »

How many minutes do you guys allow yourselves in between sets?

I'm interested to see what the average is. Normally a minute and a half or two minutes for me.

Sometimes if I take too much time, I don't feel like I've worked hard enough at the end of the workout. If too little time is taken, then I can't do as many reps. It seems to be a trade-off.

Illu · « **Reply #227 on:** August 02, 2016, 02:56:43 pm »

I only take 30-60 sec between sets if it's smaller muscle groups, tricep and bicep.

Squat and deadlift usually several minutes, 2-5mins, a bit less on chest, shoulders and back I guess.

The way I train my arms comes alot from Greg Valentino exploded arm guy, seems like he knows his stuff :P

deletedprofile.u · « **Reply #228 on:** August 02, 2016, 06:10:25 pm »

I've decided to change up my routines to a modified push/pull/legs split. I feel like working everything twice a week will be good. I'm also not going to pyramid everything I do, but work at set weights for working sets to see how I progress/ it affects me.

Using a powerbodybuilding approach, so my Bench/Dead/Squat will be 5x5's and everything else is in the rep range of 8-12 or 12-15.

Started with a push day today and the session went well. I set a pretty good baseline as to where I can progress for the next rotation.

For rest periods when working on hypertrophy you want anywhere between 30-90 seconds.
For strength training (heavy stuff like your bench/deads/squat if training under a 6 rep range), you want anywhere between 3-5 minutes between sets.

SimThreat · « **Reply #229 on:** August 03, 2016, 05:23:54 am »

Quote from: Alec McDonald on August 02, 2016, 06:10:25 pm

I feel like working everything twice a week will be good.

Yes. Muscle protein synthesis remains elevated for only 48 hours after working a muscle group. For a natural bodybuilder it is best to work each muscle group 2-3 times per week (can be a/b split twice a week or 3 x full body) for best hypertrophy.

Above has been confirmed through multiple studies.

Here is one for quick reference: http://www.ncbi.nlm.nih.gov/pubmed/25932981

Study on protein synthesis after exercise: http://www.ncbi.nlm.nih.gov/pubmed/8563679

AEB · « **Reply #230 on:** August 04, 2016, 06:28:15 am »

Thumbless double overhand was more difficult for me, however I need to mention I was tired today and did some gripper work yesterday which means this wasn't optimal, though I don't claim it's far from it.

130 kg x 3 (no chalk)
130 kg x 5 (chalk)
160 kg (failed)
130 kg x 3

My max might be around 150 kg.

Illu · « **Reply #231 on:** August 07, 2016, 02:47:41 pm »

thumbless overhand

120kg
130kg failed

Pulled a 130 regular double overhand after, seems to be kinda standard for me now so my grip has definitely improved a bit from mostly just regular lifting.

My thumbless grip might be closer to my regular grip strength than Stefan but it's probably because my thumb strength isn't close to it's full potential yet

AEB · « **Reply #232 on:** August 09, 2016, 01:11:02 pm »

^Nice job.

Bench today (no spotter):
20 kg x 20.
50 x 10.
90 kg x 5.
100 kg x 5.
100 kg x 5.
100 kg x 5.
50 kg x 30.

AEB · « **Reply #233 on:** August 13, 2016, 02:32:49 pm »

Bench today WITH spotter so this was a heavy day:
20 kg/45 lbs x 20.
70 kg/154 lbs x 8.
100 kg/220 lbs x 3.
110 kg/242 lbs x 3.
115 kg/254 lbs x 3.
117.5 kg/259 lbs x 1 (was going to try for 2 but the first rep felt too heavy).
100 kg/220 lbs x 9 (almost 10!).

Probably my best bench day ever thus far.

AEB · « **Reply #234 on:** August 16, 2016, 05:01:15 pm »

Testing a grip dynamometer.

deletedprofile.u · « **Reply #235 on:** August 16, 2016, 11:27:51 pm »

Holy shit a 90.

I think mine was like 50-something for right hand and 30-something for left. LOL

Wow.

I think perfect scoring would be a combined 125 lbs for males in my fitness standards for class. Pretty nuts.

AEB · « **Reply #236 on:** August 17, 2016, 01:01:02 pm »

Thanks man! I very pleased I could go so high. According to this site, 64 kg/141 lbs is considered "excellent" for males so that's cool.

Smit · « **Reply #237 on:** August 17, 2016, 03:12:57 pm »

Alright, after not working out for a looong time (since I started working full time) I finally decided its time to get going again.

I did a session in the gym and it turns out I am very, very weak at the moment. ( had trouble squatting the bar)

So I decided I am going to stronglifts (5x5 compound exercises) for a few months to get my core strength back up to where it was and then I will switch to a more hypertrophy program probably.

Should be good!

Good progress Stefan and Ilari, insane bench!

deletedprofile.u · « **Reply #238 on:** August 17, 2016, 04:09:31 pm »

Quote from: Smit on August 17, 2016, 03:12:57 pm

Alright, after not working out for a looong time (since I started working full time) I finally decided its time to get going again.

I did a session in the gym and it turns out I am very, very weak at the moment. ( had trouble squatting the bar)

So I decided I am going to stronglifts (5x5 compound exercises) for a few months to get my core strength back up to where it was and then I will switch to a more hypertrophy program probably.

Should be good!

Good progress Stefan and Ilari, insane bench!

HYPED for the eventual return of the Eise deadlift vids

AEB · « **Reply #239 on:** August 19, 2016, 03:49:29 pm »

Nice to see you back at it Eise! Great decision.

Quote from: Smit on August 17, 2016, 03:12:57 pm

Good progress Stefan and Ilari, insane bench!

Thanks! I did some more bench today without spotter this time:

20 kg x 20.
50 kg x 10.
90 kg x 5.
100 kg x 5.
105 kg x 4.
110 kg x 2.
90 kg x 5 (with stop).

Illu · « **Reply #240 on:** August 26, 2016, 11:54:17 am »

After around 10 days break:

Deadlift
160kg x1
175kg x1 PR
160kg x3
150kg x5

Bench
90kg x4
80kg x8
80kg x6

It was a really hot day and I felt kinda drained of energy after the deadlifts otherwise I might gone for that 100kg bench aswell. I finished off with 70-80kg lat pulldowns and 22kg one handed dumbell rows. I think I could improve faster by doing more sessions where I really push myself but I haven't really felt like it, also since I'm not competing I don't see the point, I try to keep it healthy. Really happy with the deadlift PR.

AEB · « **Reply #241 on:** August 27, 2016, 11:41:08 am »

Sweet job, your deadlifting is impressive.

I was at my parents house today and went down to the local gym with my dad and did some bench max attempts for fun.
20 kg x 20.
50 kg x 10.
90 kg x 5 (with stop).
110 kg x 2.
120 kg x 1.
122.5 kg x 1.
125 kg x 1 (PR).
100 kg x 9.

That second to last set was heavy!

AEB · « **Reply #242 on:** September 06, 2016, 01:37:52 pm »

Bench:
20 kg x 20.
60 kg x 10.
90 kg x 5.
100 kg/220 lbs x 11 (PR).
100 kg x 6.
100 kg x 6.
100 kg x 5.
70 kg x 10 (stop).

Illu · « **Reply #243 on:** September 08, 2016, 02:34:32 pm »

overhead press:
50kg x6
60kg x4
55kg x6
55kg x5
50kg x6

60kg was my max last year so pretty happy here, not much working out lately though, gonna get back to twice a week now. I also did some lat pulldowns with 82kg and seated dumbell press with 16kgs, I'm a bit worried about going heavy on dumbells, I think dumbells are tricky, harder to balance.

AEB · « **Reply #244 on:** September 13, 2016, 05:46:37 pm »

Good job on 60kg x4! I should try that exercise sometime, I've neglected it for other shoulder stuff. Not sure if I could do 60 kg to be honest.

Bench:
20 kg x 20.
60 kg x 10.
100 kg x 4.
120 kg x 2.
110 kg x 5.
90 kg x 7 (with stop).

AEB · « **Reply #245 on:** September 17, 2016, 11:20:23 am »

CoC #1 Reps

Deadlift:
60 kg x 10.
100 kg x 5.
160 kg x 3 (double overhand).
180 kg x 2.
185 kg x 1 (belt).
195 kg x 1 (belt and PR).
160 kg x 3.

AEB · « **Reply #246 on:** September 19, 2016, 01:16:23 pm »

Some stuff I did today.

Bench:
100 kg x 5.
115 kg x 4.
122.5 kg x 1.
90 kg x 10 (with pause).

Squat (below parallel):
60 kg x 10 (?).
115 kg x 3 (or 4?).
125 kg x 3 (belt).
135 kg x 2 (belt).
85 kg x 4 (with pause at bottom).

Dumbell row using bench, one arm at a time:
40 kg x 10.
55 kg x 8.
60 kg x 6.
70 kg x 6 (right arm) and 4-5 (left arm).

AEB · « **Reply #247 on:** September 25, 2016, 03:34:05 pm »

Bench:
60 kg x 10.
100 kg x 5.
110 kg x 2.
120 kg x 2.
125 kg x 1.
100 kg x 5 (with pause).

Probably not going to go higher than around 110 kg the next few bench days and then try for a 127.5 kg.

Some silly squats:
80 kg x 5.
110 kg x 5.
130 kg x 1.
140 kg x 2 (belt).
110 kg x 4.
110 kg x 3.

Illu · « **Reply #248 on:** September 26, 2016, 11:01:20 am »

Overhand grip deadlift 140kg

I did not expect this, nice to see my grip is improving still from just lifting heavy weight.

AEB · « **Reply #249 on:** September 26, 2016, 04:48:03 pm »

Nice job! I'm sure you can get a good grip by simply doing stuff like double overhand. You could probably close a CoC 1.5 if you can do overhand 140 kg.

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