No Rest for the Weary

[miaou]

Huge PR. Congrats, bro!

Was very happy and was screaming and was ecstatic for an entire hour later.

Too bad you didn't leave the original sound in the video.

 

[CRZA]

congrats dude, huge pr on the deadlifts!!!
if i were you id take some time to improve my form, thats what i did when miaou told me my form sucked lol

Thanks man!
I have that planned. Sheiko seems like a good fit.
Tons of low rep work at a low intensity :icon_idea

Huge PR. Congrats, bro!



Too bad you didn't leave the original sound in the video.

Thanks for the support, man.
Yeah, I cant record audio and play music at the same time on my phone. One thing has to go. And usually I need some music to pump me up for heavy sets

 

[Kripto]

Awesome PR you strong motherfucker.

 

[Obscure Terror]

Sorry to clog your log but I did another Front Squat form check with a knees first cue. Wondered what you thought, as they felt better but I'm not sure they look much different, especially the first couple of reps.



Cheers and merry christmas!

 

[toonie]

Sick deadlift, CRZA!

 

[squatsquatsquat]

Awesome deadlift PR, man! Just watched that video and your celebration made me so happy. I need to hit me some PRs, soon!

 

[CRZA]

Awesome PR you strong motherfucker.

Thanks mate

Sick deadlift, CRZA!

Thanks man. You mean sick, as in your back started hurting as you watched it

Awesome deadlift PR, man! Just watched that video and your celebration made me so happy. I need to hit me some PRs, soon!

Thanks. You know, just sharing the christmas spirit :icon_lol:
Im sure you'll hit some soon, you put in alot of work in your training, so its just a matter of time.

 

[LegioTitan]

Congrats on the big pull man!! Any thoughts of competing any time soon?

 

[MilkManUK]

Just stopping by to say congrats! Your video made me smile, just seeing how happy you were on hitting the PR!

 

[DonBude]

Awesome deadlift and celebration! Few things are as satisfying as a huge deadlift PR. Congrats.

 

[CRZA]

Congrats on the big pull man!! Any thoughts of competing any time soon?

Thanks man! Appriciate it

I have given it thought. Norway is really big on geared lifting, as they have some great lifters who do it well internationally and im not into geared lifting at all.
And I have not seen a RAW meet here.

I would like to do a meet as long as I am a junior (to 23years I think) and see how I like it. Im not really big into competing, and like training for my own sakes, but if the time is right, ill probably do it.
Squat depth and deadlift form are issues I feel I need to fix before I compete, though.

Just stopping by to say congrats! Your video made me smile, just seeing how happy you were on hitting the PR!

Thanks man! Its been a long time since I hit a PR, so it felt nice, and I guess it showed. haha

Awesome deadlift and celebration! Few things are as satisfying as a huge deadlift PR. Congrats.

Thanks mate. Yes, its (usually) where you use the heaviest weight, so it feel great!

--
Some messing around with cleans, went really bad. :icon_lol:

Front squats
up to 140 x 1. Was going to rep it, but didnt feel right

Floor Press
bar x 12
40 x 5
60 x 5
70 x 3
80 x 3
90 x 3
100 x 5. nice
90 x 2,2,2
60 x 10

Extensions
bar x 12 x 5

Vulcan gripper
Right hand; 7/6 x 3,4,4,4
Left hand; 7/6 x 3 and a half x 3
4/4 x 5,5,5

Pull ups, supinated
bw x 10,10,10

Curls
bar x 20,20,20

Didnt feel right today at all. Floor press felt good.
Going to go for a max on bench in 2 days or so. So that I can use that for my sheiko max. Rest is deload the entire week.

Spoiler

 

[JauntyAngle]

531lb pull? Nice!

 

[hatchoo]

I'm late to the party, but i just want to say congrats on the huge deadlift PR! Awesome job man.

 

[belph]

I'm way late, but congrats. big pull

 

[MIDMOBOX]

I didn't watch the tape I don't read the notes. In fact I had to double check what the lift even was. But for us as a community to not reward a PR appropriately is just sad.

(Heboy here had to post his own PR reward pics)

 

[CRZA]

531lb pull? Nice!

Thanks jaunty!

I'm late to the party, but i just want to say congrats on the huge deadlift PR! Awesome job man.

Thanks man. Cool of you to check in during your vacation

I'm way late, but congrats. big pull

Thanks mate

I didn't watch the tape I don't read the notes. In fact I had to double check what the lift even was. But for us as a community to not reward a PR appropriately is just sad.

(Heboy here had to post his own PR reward pics)

Thanks for looking out, man!

Bench Press fail:
110 x 1
120 x 1
130 x fail.

Messing around
Press: 50 x 5,5,5
Extensions x 8,8,15

High pulls
70 x 5,5,5

Chins
bw x 5,5,5,10

________-
2012 in a review

Deadlift:
Start: 226kg
End: 241kg
Improvement: +15kg

Squat:
Start: 195kg
End: 215kg
Improvement: +20kg

Bench Press:
Start: 125
End: 137.5kg
Improvement: +12.5kg

big 3 increase: + 47.5 (105lbs)
bodyweight: pretty much the same

Spoiler

Im pretty dissapointed with 2012 as a lifting year.
The big change here was that I stopped training mma for several reasons, and I started training 4 times a week instead of 3. Naturally, I thought this would increase my progress and make me hell a strong at the end of 2012.
On the positive note, I guess this means if I really want to, I could do some other type of training other than lifting.

I started the year with 531 and it did not work the way I had hoped. Stayed on it for 6 months and got minimal progress, so I stopped it and did smolov then T3 for squats and some random benching for the next 6 months.
Squatting went up +20kilos after that.

Deadlifting went up in the last 6 months, wheter the reason was increased squatting strenght (both front and back), increased row strenght or the snatch grip deadlifts I did I do not know, most likely an combination + the right timing.

Bench pressing had some poor increases again. I really need to fix these bench press issues. I got +12.5 from two smolov cycles. But today proved that my strenght have fallen since then, most likely due to bad programming and the fact that post-smolov you feel like your on venom.

Other than that I hit some good milestone, 450lbs+ squat, 300lbs bench. 1300+ PL total, 100kilo push press.

Not completely sure what ill do in 2013, but Ill comment on that before the new year. Its obvious my own training programming isnt to good, not awful either. But as said before, I have no idea how to get my bench up.
Sheiko seems like a good option, as it has you benching 3 times a week for high volume / low reps. (pretty opposite of 531) and I will work have to work hard, but keeping good form, because of the low intensity.
Will speak with my dad to see if he has some opinions.

Will post some goals / programming in the next days. + one deload workout before I start training for real again

 

[CRZA]

Actually managed to get 50 "keosawa style goals"

General training:
1. Improve ab strenght
2. Improve upper back strenght and thoracic extensors
3. Keep lower back healthy and strong
4. Stay injury-free
5. Buy a foam roller and improve thoracic mobility
6. Use the foam roller religiously
7. Get in better shape
8. Do two days of cario (other training) in addition to strenght
9. Improve diet
10. Get more protein in
11. Buy protein supplement
12. Experiment with other supplements
13. Aim for 7 hours sleep each night
14. Less candy =( sugar in general
15. Drink more water. 3L+
16. Eat more fruit / veggies
17. Improve form on all lifts
18. Minimize form breakdown
19. Stick with assistance exercises for 2months+ to see if they help
20. Stick with Sheiko for atleast 4 months unless something drastic happens
21. You'r not a powerlifter, meaning dont obsess over 1RMs and teh powerlifts, just get stronger
22. Do prehab for shoulder before every workout
23. Try and fix that snapping hip
24. Try and make that right knee painfree
25. Fix that crappy right ankle
26. Buy a pair of FATGRIPZ
27. Dont get fat
28. Find out what works for me in training
29. More direct arm training (getting jackt)
30. Do traction for back after every workout consisting of any exercise which compress the spine
31. Try and help 20 people with their training, in everyday and teh internets
32. Train with someone / not in the basement
33. Stay consistant and motivated and you will get stronger
34. Take a little more pride in training
35. Gain training knowledge. Read atleast one (entire!) book on training. Supertraining / science and practice

For squats
36. Hit depth on all reps
37. Keep straighter back, less lumbal rounding
38. Keep upper back tight and chest up
39. Minimize knees going inwards
40. More efficient walk-out
41. Try keeping every rep the same

Deadift
42. Reduce back rounding (lumbal)
43. Develope proper technique and pre-lift routine and do it every time I lift
44. Chest out
45. Use more quads, hams, legs when deadlifting

Bench
46. No cheating. Always touch chest and keep ass down
47. No bounce. Touch chest, stay for a while, then press
48. Fix uneven arms during concentric portion
49. Closer grip
50. Make the bench press my bitch in 2013

Main goals:
1400 big 3 total
400lbs front squat

Will start sheiko 29 on monday.
Only changes ill make are
dips out for triceps extensions
GMs out for hyperextensions (found a way do to these and im absolutely terrible at them. + stronger back wouldnt hurt, especially thoracic region.) and more abs
I find "core" work helps my main lifts more than "direct" leg work.

And when I squat twice in a day, the second squat will be paused. Had good experiences with these last training half-year

Today, deload
Have not really felt "good" since that deadlift PR. Sluggish and unmotivated. And tired also. Allergies are kicking my arse also.

power clean + push press
40 x 3
60 x 3
70 x 2
80 x 2
90 x 1
Push press
90 x 3

Front squat
90 x 3
100 x 5

Squat, back
100 x 3
130 x 3,3,3. Felt awful today.

Flyes
+10 x 10,10,10

face rows
40 x 5 x 10

Curls x bar x 3 x 20

Natural GHR, with cheat
bw x 10,10,10

Hyperextensions x 10,10

Spoiler

 

[miaou]

2012 in a review

Deadlift: +15kg
Squat: +20kg
Bench Press: +12.5kg
bodyweight: pretty much the same

Im pretty dissapointed with 2012 as a lifting year.

lolwut

 

[CRZA]

Well, I dont think that is "great" progress for an entire year.

Sheiko W1D1
Maxes
Squat: 210
Bench: 125
Deadlift: 230

kg / sets / reps
Bench Press
62.5 x 5
75 2 x 4,4
87.5 x 3,3
95kg x 5 x 3

Squats
60 x 5
80 x 5
105 x 5
125 x 5,5
belt on
147.5 x 5 x 5

Bench Press
62.5 x 5
75 x 5
87.5 x 4 x 4

Flies
10kg x 10,10,10

Hyperextensions
bw x 5 x 5

Face rows
one set of chins (8reps)
+40 x 12,12,12

Ab rollouts
bw x 10,10,10

Spoiler

Anyone know the similiarities between these beautiful women and sheiko?

I didnt really feel motivated to train today. But did it as I wanted to start sheiko.
First round of bench press I didnt really feel good, the form felt a bit off, but got better at the end.
Squats were easy, but form still needs to get "dialed in" More practice will fix this
Second round of bench press was really easy and form felt great.
Went light on assistance work

Overall, I liked this workout. The volume felt a bit much, after I finished the first bench round and started squatting, but after squatting I got a energy boost and I did the rest without any issues or fatigue.
Workout time: 1h. 45min + warm up

EDIT: Oh, and happy new year folks!

 

[miaou]

Maybe not "great", but good progress nonetheless.

Good luck with sheiko. I'll be following to see how that works for you.

Btw, I find the pics highly relevant.