Kib's Numbers - Training Log

[groundskeeperwillie]

Yo KIB man, I'm really liking your OHP numbers, pound that sukka!


gkw

[saukkis]

Yeah, that OHP is getting there

[helm]

I had the problem with stepping in with one foot too, it caused a strange feeling on one side of the lower back, as if a kidney was hurting. I think Mehdi corrected me after one of my first videos, I also did the one foot thing when unracking the bar. I guess with higher weights that can become a quite serious problem. Nowadays I always make sure to stand with both feet under the bar and place it down with a tight back and evenly on the hooks.

When I trained in another gym earlier this year, that squat rack was missing the rubber feet on one side, so it was slightly tilted. I thought that wouldn't matter much, but after a while I also got a constant, weird sensation on one part of the back, from unevenly unracking the bar. It's always the little things that can have quite big consequences...

anyway, I'm following you on the OHP! prepare to be overtaken! (I am optimistic, I know )

[KIB]

Tue. Oct. 6/09

Squats: 125kg 5x5
BP: 77.5kg 5x5, 85kg 5/4/4
PC: 57.5kg 5x5
BBR: 70kg 3x5
Dips: +5kg 15/15/10
AWR: 193cm 3x10
BW: 195.5lb /88.86kg

Squats: Need to tighten up my legs a bit as the weights get heavier. Full concentration required, but really not all that heavy yet.
BP: No spotter, no problem (on the working weight). Used a spotter for the additional sets (85) and got two more reps out than last time.
PC: These make me sweat as much as squats.
BBR: Hitting the xyphoid process hard. Form felt great.
Dips: Just adding 5kg shaved 10 reps off the total...
AWR: Really feeling these bigger sets. I think sets of 10 is the way to go.

Came home and destroyed a roast chicken with gravy, brown rice, snap peas and beer. Spectacular. My wife makes a wicked soup from the bones and frozen chicken breasts. Lots of veggies and pasta. Spicy!

@Guru: I don't seem to make much progress on chins and pulls anymore... Maybe because my body weight is increasing again?

@Steve: Thanks, man. Feeling pretty good these days. Enjoying the squat progress. The first time I was hitting these weights I was progressing with 2.5kg increments and much more slowly.

Thanks GKW and Saukkis. OHP is always a bear for everyone, so any progress is welcome. My wife cleared 25kg on the OHP today (5x5) for the first time and is crazy happy (as she should be). She first tried that weight back in March and only got 3/2/0/0/0.

@Helm and Bflo: You're definitely right. The heavier the weight the more little details matter. I was really careful today to keep the shoulders flexed until the racking was done and to do it evenly. I've started moving my non-dominant foot first in an effort to change it up. I'll be watching your OHP progress, man. Thanks for the heads up!

[groundskeeperwillie]

but really not all that heavy yet.

Heh Heh!

Dips: Just adding 5kg shaved 10 reps off the total...

Yeah that and 3 sets of bench @ 85! I'm sure your pecs and delt etc were trying to tell you 'enough is enough!!
That roast chicken dinner sounds great as well (slobber )

gkw

[bluestreak]

125 kg squats not all that heavy yet? Very nice. Do you find form tends to get worse if you over think it or try to be too conscious of it?

That's a lot of bench! I imagine you could have easily got it, had you got the spotter initially.

I suspect I may have asked this before but do you do any pre-workout warmup, mobility work, foam roller, etc?

I wish my wife had a meal like that, waiting for me when I got home. But I'm a morning lifter so instead I have two cats waiting to curl up on my lap, chew my pens and 'help' me with my meals.

[KIB]

I'm sure your pecs and delt etc were trying to tell you 'enough is enough!!

The trick is to get to the dips quickly before the shock of the BP wears off

Do you find form tends to get worse if you over think it or try to be too conscious of it?

Each day can be pretty different. You know what the mental fight can be like. It goes better if I can just go through a quick checklist before each set (sometimes each rep) and focus on keeping things where they need to be and pushing with the right bit at the right time. If I get distracted or doubtful then my form can get sloppy. It's such a zen thing: you have to concentrate on not concentrating and think about not thinking

That's a lot of bench! I imagine you could have easily got it, had you got the spotter initially.

The 77.5kg was the working weight and I got my 5x5. The 85kg was assistance sets and I did use a spotter for them. 3x5 would be nice, but I'm just trying to do some good form at a higher weight after the working weight

I suspect I may have asked this before but do you do any pre-workout warmup, mobility work, foam roller, etc?

I always do a proper warm-up for every lift: dynamic stretching and warm-up sets starting from an empty bar. I do my foam rolling every night before bed, including one great foam roller stretch for the hamstrings. I put the foam roller up on the dining table and lift one leg onto the roller, behind the ankle on the Achilles's tendon. With both legs straight and my hips facing forward, I roll forward as far as I can go. At the same time I turn my hips 90 degrees to extend the stretch. It really pops the knee and hip joints, rolls out the calf, and gives a great hamstring stretch. I saw a video of this a long time ago when I first got my roller and it has been great.

I wish my wife had a meal like that, waiting for me when I got home. But I'm a morning lifter so instead I have two cats waiting to curl up on my lap, chew my pens and 'help' me with my meals.

My wife was at the gym with me. We picked up the chicken from the deli ($8!) and tag-teamed prepping the veggies and rice and using the shower when we got home. But we'd both trade the roast chickens to have the company of cats all day, mate. Our building doesn't allow them

[KIB]

Thur. Oct 8/09

Squats: 130kg 3x5
OHP: 55kg 5x5
DL: 160kg 1x4 (PR), 140kg 1x5
Pull-ups: 10/8/7
CR: 260lb 5x10
AWR: 193cm 3x10
BW: 196lb / 89.09kg

Squats: first time back at this weight. Happy to punch these out with confidence.
OHP: Holy crap. Got them all. Going to be a fight from here on.
DL: Didn't even attempt the 5th rep, but this is the most I've ever lifted at this weight. I did one rep at 165 way back in July when I was supposed to lift 155. Looking forward to clearing this.
Pulls: Better by one rep.

Going away for the w/end to harvest grapes in the Okanagan Valley. Happy Canadian Thanksgiving to all!

[Mouse]

Good squatting and a great DL.

Enjoy the weekend.

[guru]

Impressive stuff KIB. More so when you're able to improve on the pulls in spite of the hard work on the squats & deads. Looks like the volume work is paying off nicely.

[holvoetn]

Good squatting and a great DL.

Enjoy the weekend.

Ditto, plus nice AWRs too !

[mackanno]

Kib,
Wow! deads and squats are just huge! I can see you way in the distance, feels good to read your log again, it's inspirational!

[StevieD]

Nice work on those squats Kib, that's getting pretty close to 1.5 BW!

[saukkis]

I'm starting to get jealous of your squatting power.

[groundskeeperwillie]

I'm starting to get jealous of your squatting power.

You're not the only one saukkis, KIBs a squatin' machine like mouse is a deadlift machine!

gkw