500+ pull, 05:xx mile

Discussion in 'Training Logs' started by SexyMahnaz, Dec 30, 2016.

  1. SexyMahnaz

    SexyMahnaz Green Belt

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    [4/2/18]

    Bench Press
    Barx10
    60x10x8

    Pendlay Rows
    60x10x7

    OHP (from floor)
    30x5, 40x5
    50x3
    60x1
    70x1
    75xF

    Nice lil pump sesh.

    Shoulders are feeling better than ever. Wider range of motion & less impingement since doing light (eg 10-15kg bar) behind the neck presses nearly every session.
     
  2. SexyMahnaz

    SexyMahnaz Green Belt

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    [5/2/18]

    Box Squat

    Barx6
    60x5, 100x5
    120x3, 140x3
    165x2x5

    Curls
    12.5sx10x7

    Rope Pulldowns
    43x12x7
     
  3. SexyMahnaz

    SexyMahnaz Green Belt

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    [6/2/18]

    Bench Press
    Barx8
    50x5, 70x5
    90x3
    100x2
    105x2x5 - volume PB

    OHP (from floor)
    30x5, 40x5
    50x6x4
     
  4. SexyMahnaz

    SexyMahnaz Green Belt

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    [9/2/18]

    Bench Press
    Barx10
    60x8
    70x5
    82.5x8x8
     
  5. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Is your zercher lift a zercher dl from the floor, ie crook of elbows and up to fully locked out?

    200 kg for a single is pretty impressive. BW at present?

    Best I ever got was 160kg for 3, although that was about a decade ago and when I had't actually done any deadlifting before (sweaty like rapist and uni gym not allowing chalk).
     
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  6. SexyMahnaz

    SexyMahnaz Green Belt

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    Hey mate, that attempt @ 200kg was a fail, but I have hit 190. What I'm doing is deadlifting the weight, placing it on my thighs, then getting the bar in the crooks of my elbows & standing up. I don't have the mobility to get my arms under the bar from the floor. Is that what you were doing? Like Pavel? It's super impressive imo, wish I could do it. I haven't tried in ages though, might have to give it another crack. BW is 83kg atm

    [​IMG]
     
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  7. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Yeah that's what I was doing.

    It took some effort but ended up getting the flexibility in the end. There was a lot of rolling the bar down the forearms and getting it to the crook. I'm looking to start it again to assist overall strength and when I do I'll take a video.

    I think I was 85 or so when I was doing it. I'm not as of this morning 205lbs so somewhat heavier.

    edit- Have you had many people tell you it's bad for your back?
    I sis at the beginning, then when I got to reps at 140 for some reason people stopped. I think it was partly because I asked them what their dl was, what other training they were doing, thanked them for their concerned, then told them they were too weak/unfit/annoying to give me advice.
     
  8. SexyMahnaz

    SexyMahnaz Green Belt

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    [13/2/18]

    Deadlift (conventional)
    60x8
    100x5
    120x3, 140x3, 160x3
    170x2, 180x2, 190x2, 200x2, 205x2
    220xF - surprised I missed this because I crushed all those doubles. Probably not enough rest between sets.

    Yeah nice, I'd like to see it. I've had a few people come up & chat but it's always been out of curiosity and something like "I can't believe you can do that without hurting your back" rather than "you're doing it wrong & will hurt your back". Even if they are actually thinking the latter. I think you're right though- when you start repping out zerchers that are heavier than most people in commercial gyms can deadlift others have the sense to mind their own business.
     
  9. Ian Coe

    Ian Coe Silver Belt Professional Fighter

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    Sorry, I've just read my post before and realise I was either tired, or using my phone (auto predict). Some of my post was gibberish.

    I didn't have it happen too often. I have a 'fuck off' look on my face in the gym at the best of times.
    I'll be intrigued what I can back up to, as my DL isn't too bad these days. Trying to increase my work capacity at the moment, so will get to 5's (3 sets) at 200kg before going back to increasing upper end of the lift.
    I'm now also 'training' for a marathon and other bits in the interim, so may have some negative impact to what numbers I consistently put up.
     
  10. SexyMahnaz

    SexyMahnaz Green Belt

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    I'll be following your progress if you decide to log it. :cool: Although I'm not running marathons I am trying to maintain some semblance of a gas tank.

    [14/2/18]

    Bench Press
    60x10x7

    Pendlay Row
    60x10x7

    OHP
    30x5, 40x5, 50x5
    60x1, 70x1

    [15/2/18]

    LISS Jog 30 mins

    [16/2/18]

    Bench Press
    Barx10, 50x10
    60x5
    70x3, 80x3
    90x2
    100x1
    110x1
    115 x 1 (+5kg PB)
    120xF

    That was a long time coming. More volume did the trick (1 light day 7-10 sets, one medium day 5-8 sets, one heavy day 3-7 sets) Looking back it's obvious-- squatting/deadlifting 3-4 times a week (combined) vs only benching once, maybe twice. Of course the former both went up nicely while my bench stayed the same. Duh.
     
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  11. SexyMahnaz

    SexyMahnaz Green Belt

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    [17/2/18]

    Box Squat
    60x8
    100x5
    120x3, 140x3
    160x2x3
    170x2x2

    Zercher Lift
    70x5
    100x3, 120x3
    140x2
    160x1

    Curls
    12.5sx10x7

    Rope Pulldowns
    50x12x7
     
  12. SexyMahnaz

    SexyMahnaz Green Belt

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    [18/2/18]

    Bench Press
    50x8, 60x8
    70x3
    82.5x8x7
     
  13. SexyMahnaz

    SexyMahnaz Green Belt

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    [19/2/18]

    OHP
    Behindtheneckxheaps
    Barx8x3
    30x5, 40x5
    50x6x6

    Box Squat (Spongy Bench)
    60x8
    100x8x5
     
  14. SexyMahnaz

    SexyMahnaz Green Belt

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    [20/2/18]

    Deadlift (conventional)
    60x6, 100x6
    120x3, 140x3
    160x2
    170x2x8 - forgot chalk

    Curls
    12.5sx10x6

    Rope pulldowns

    50x12x6
     
  15. SexyMahnaz

    SexyMahnaz Green Belt

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    Haven't logged much since training is all over the place, I've just been squeezing in 30ish minute sessions during my dinner break. Today:

    [27/2/18]

    AM
    Jog 30 mins

    PM
    Box Squat
    60x10
    90x5, 120x5
    140x3
    160x3x2
    170x2x2
    180x2

    Superset with

    Strict Press
    25x5, 35x5, 45x5
    55x3
    65x2x3

    Nearly put up 117.5 on the bench yesterday too; finally starting to really move in the right direction.
     
    Last edited: Feb 27, 2018
  16. SexyMahnaz

    SexyMahnaz Green Belt

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    [28/2/18]

    Bench Press

    Barx10
    50x6, 60x6, 70x6
    80x3
    85x8x7
     
  17. SexyMahnaz

    SexyMahnaz Green Belt

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    [3/3/18]

    LISS 30 mins

    [4/3/18]

    Bench Press
    Barx10
    65x10x7

    Pendlay Row
    60x10x7

    Curls
    14sx10x5

    Tricep Rope Pulldowns

    26x10x5
     
  18. SexyMahnaz

    SexyMahnaz Green Belt

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    [5/3/18]

    Deadlift (conventional)
    60x6, 100x6
    120x3, 140x3
    160x2
    180x2x6

    Strict Press
    Barx10x4 (Behind the neck)
    30x10x9
     
  19. SexyMahnaz

    SexyMahnaz Green Belt

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    [7/3/18]

    Bench Press
    Barx8, 50x8
    60x5
    70x3, 80x3
    90x2
    100x1
    105x3
    105x2x3

    Strict Press
    30x8
    40x8x4

    Issues with my stomach lately, last month or so. Trouble keeping food down, reflux (in the mornings especially). In b4 pregnant. Not sure if it's stress, diet, or something like a hiatal hernia. Hopefully it goes away on its own.
     
  20. SexyMahnaz

    SexyMahnaz Green Belt

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    [8/3/18]

    Box Squat (Back)
    60x5, 100x5
    120x3, 140x3
    160x3x4

    Box Squat (Front)
    60x5
    100x3
    120x2
    140x2
    130x2x4

    Pull-Ups
    BWx8x7
     

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