Kib's Numbers - Training Log

[Mouse]

Watching those AWRs makes me feel weak.
I really do need to do some ab work, then again, I really need to shed some bodyfat, but then there's something about pulling 500lbs, so maybe I need the extra layers

Squats and bench both look very solid.

[helm]

nice work, kib! the bench arch looks great indeed. I found it a little weird that the front foot of the bench is moving up when you set down the bar - a sign that the bench is too light??
to be honest, I thought you were going down deeper during AWRs. but when I think about it, 193cm is just a few cm over the head, a full extension would be about half an arm longer. never pictured it like that though...

do you have another gym to go to in the meantime, or are you gymless for 2 weeks now? and can you claim your fair share of wine from the grapes??

[KIB]

Wed. Oct. 28/09

Today's workout is in POUNDS. I don't know why. Canada is supposed to be metric.
Squats: 5x 95/135/185/225/275/225/185, 10x135 lb
OHP: 10x 45/55/75/85/95/85/75 lb
DL: 10x 135/205/255/205 lb
Pull-ups: 11/9/6
CR: 230* lb 5x10
AWR: 5x 170/180/180cm (Flat)
BW: 193lb / 87.72kg

Tried another gym in our part of town (kinda) at Riley Park Community Centre. Tiny gym with a little bit of this and that. Very awkward to find a place to DL (kept hitting the plates on the leg press machine at the top of the rep). They had a squat rack, so that's okay. Too bad all the plates were in pounds. WTF?

Had to start with DLs since my wife was in the squat rack. Don't start your w/out with DLs... They felt crazy heavy today so I did a little pyramid of 10s. Stopped when my back felt tired since I knew I'd need it for the squats.

*Doing Calf Raises in the leg press machine. Don't know what weights to say since the sled adds to the total, but I don't know how much. Buncha crap.

[KIB]

@Guru and H: You are right. I felt like I was holding back a bit on depth and the video really shows it. My wife said I wasn't breaking parallel when I finished the set and I should have said something about it when I posted. I'll have to re-do this weight anyway since finding a new gym for working out isn't... um... working out. Man, English can be weird some times.

@Bflo: I have you to thank for introducing me to the arched-back BP. I did try really hard to get a low-bar squat going about a year ago, but the left bicep was just not having it. Seems to be a common complaint and even has a fancy Latin name: bicipital tendonitis. I do make sure the bar is below the shoulder joints and now my delts are big enough to put some cushion there when I crunch them.

@Mack: You have trouble keeping the bar in place? Are you scrunching your shoulder blades together and up? The course just finished up on Monday night (downtown at VCC). The field trips were self-guided study sessions

@GKW: Yeah, I've been on a bit of a tear, trying to get my numbers back up. I've been impatient, adding 5kg per increment rather than 2.5 like the last time I was in this neighbourhood. I think I have to slow it down a bit and really concentrate on advancing correctly rather than trying to rush.

@Mouse: Thanks, pal. Those who have been doing SL for over a year seem to be moving off to concentrate on different lifts. I think your 500lb DL is a great goal and you'll nail it for sure. Then you can think about what else you'd like to excel at and focus on that. I know that between now and Jan 25 is my last big push on SL5x5, so I want to make it count. Not sure what I'll do after my 2 year mark yet.

@Helm: Yeah, 193cm doesn't quite get me flat out, does it? But don't forget I did 5x5 at 206cm. I'm now trying to add volume (3x10 instead of 5x5) and work my way up. When the new gym opens I'm pretty sure there won't be a ramp anymore, so I'll be finally doing them flat on the floor. We'll see then if the ramp training has helped. I was doing them flat today and the outbound trip felt easier but the return was trickier, of course.

[holvoetn]

Still a solid workout, especially since the numbers are 2.2 times higher

Am I assuming wrong you are probably not going to stay at that place for working out ?

[atypical1]

Those are great numbers. It is hard doing deadlift first for some reason. Some people like to start out with them but I prefer doing them second as I feel a bit more warmed up.

How small was this gym if you were hitting the weights on another machine?

james

[mackanno]

You are on the right path about the shoulder blades. Tight and up is the key.
It must have felt weird your first WO in the temp gym being used to the space and pace of the old one. But in two weeks your spanking brand new gym will make you happy,
Since I missed a seminar like the one you took I think I should start an in-home course on Tequila, Baileys and Port this weekend . . .

[saukkis]

Tell me, why did you even change the gym? Is it perhaps closer to your home or did you just feel like trying other gyms? I've found that changing from a gym you're used to to another one is generally a bad experience.

[holvoetn]

I've found that changing from a gym you're used to to another one is generally a bad experience.

It depends (but that's why you said 'generally', I assume ).
I moved from a commercial gym to my basement. Priceless !

[Buffalo150]

Kib-

Wah wah wah "in pounds"....wah wah wah "tiny Gym"...wah wah wah "wife in the Squat rack".

You should take those complaints to the Canadian Human Rights Commission.

...I keed , I keed.

Thought it was nice not to have to do conversions for once to see what you're up to.

-Bflo

[KIB]

You should take those complaints to the Canadian Human Rights Commission.

Can't. It's full of Americans trying to get on our Nationalized Health Insurance.


!

[Mouse]

Wah wah wah "in pounds"....wah wah wah "tiny Gym"...wah wah wah "wife in the Squat rack".

-Bflo

Hahahahaha

Good one Buff!

[KIB]

Mon. Nov. 02/09

Squats: 5x95/135/185/225/275/275/275/225 lb, 10x185 lb
BP: 5x65/95/115/135/155/175/155 lb, 10x135/135 lb
BBR: 5x95/115 lb, 2x165 lb, 5x135/135/135 lb

This was at a different Community Centre, Trout Lake.
No place for PC.
No dip station.
No place for AWR.
Hands covered in rust from plates, bars.

Cue the violins, Bflo!

[KIB]

Also played two hours of badminton in the evening after the workout. Some very good games and I noticed my shots going a lot closer to the baseline than they used to

@H: I'm taking the opportunity to try other Community Centres in the area. Seems like they were all built around the same time and it is really starting to show on some of them. I have to be thankful for the area that I live in. One CC I go to for badminton has a brand new, beautiful facility. The weight room? Tiny and not a single barbell in the place. Only a Smith machine for people to hang their sweatshirts on while they use the treadmills. If I lived in that neighbourhood I probably wouldn't have started SL5x5!

@Mack: Yeah, I'm really looking forward to the new gym. Apparently there will be a power stand with rubber plates. I've been told that dropping the bar won't be encouraged, but we'll see how that goes. I have a feeling the new place is going to be VERY busy. Lots of buzz about it in the neighbourhood and other gyms.

@Saukkis: They have been building a new Community Centre to replace the old one. It was supposed to open in the Fall of 2007 and is finally under way. Unfortunately that means closing the old one for two weeks while they go and set up in the new one. Here's a PDF link (340kb) to the architectural plan of the 2nd floor with the gym over on the left (south) end. Looks big and with lots of windows. Even a roof deck area, for some reason.

@H: Yeah, your home gym sounds ideal. I keep waiting to hear about you digging two small trenches for your elbows on the floor press I would love to have the home gym set-up, but on the other side I also enjoy the walk to the CC.

@Bflo: I was surprised at how weird it was adding up the plates in pounds. Nice to see the numbers get so big so quickly! I still have a calculator app open when I look at SL logs so I can understand what "you people" are lifting.

@Mouse: Laugh it up, fuzzball! (Movie quote, Bflo?)

[Buffalo150]

Kib-

And not only are your hands covered in rust, but the back of your shirt should have a nice rust line on it as well...very cool.

Star Wars...though I no speaky geeky

-Bflo