Leot's Training Log

[mjh]

nice lifting Leot. Are you gaining weight? I read in your first post "skinny... tall" and that's what I am. I've gained 20kg since I started lifting (189cm, 75kg to 92-5kg), and I still have a long way to go.

I workout with jnjh, and he's got a real taste for deadlifts. It's great because by trying to keep up with him I'm surprising myself. We use chalk, and the next thing for me will be mixed grip.

[Leot]

I am, although at a rather slow rate, I have gone from around 71kg to 77kg in ~6 months. I'm aiming for 85-90kg to put a number on it, although I suspect like you once I get there I will want to continue. I currently use mixed group for my last warmup weight (110kg last work) and my work set, but pronated prior to that. Chalk has let me get really comfortable with my grip which is what was holding me back before. By far it is my favorite lift.

EDIT: Those bodyweights are first thing in the morning, nude, after taking a leak. By the end of a day I have been upto 81kg clothed.

[dylanamus]

Your gains are pretty substantial man, considering your body fat has gone up by bugger all. With your metabolism, you're likely to keep the fat off as you get bigger too. Grrr

[Leot]

11/7/09

Squat: 77.5kg 3x5
Bench: 57.5kg 5,4,4
Row: 55kg 3x5

Squat felt solid, though heavy and there was a moderate amount of shifting weight forward. 3rd set better than first. Bench was feeling fine, possibly my breaks were a little short. Barbell rows were better than expected.

[dylanamus]

Ahhh that's where you were last night! Get a good nights sleep and a good meal into you before your next bench and 57.5kg is yours. You're back up to 80kg squat with solid form now. Good shiz

[Leot]

14/7/09

Squat: 80kg 3x5!
Press: 42.5kg 5,4,4
Deadlift: 122.5kg 5

FINALLY MADE THE 80kg SQUAT! Very happy about that. Turns out I had been holding the bar too low on my back and it was screwing me up. Press was ho hum as usual, deadlift felt solid good once again. Squat form check video, this was my first set, my others felt about the same, fire away!

[guru]

Nice squatting Leot. You do shift forward on reps 3,4 & 5, but that will get corrected when you get stronger than the iron.

[Leot]

Cheers guru, I noticed that also (felt it on the last 2 reps while I was lifting).

I've also started doing 10x2 today - I will go for 10x3 next time I do chinups, as I too have been having difficulty increasing my numbers (stuck on 6-7). I kept my rests fairly short, probably 1-2 minutes, but is that too long?

[guru]

Cheers guru, I noticed that also (felt it on the last 2 reps while I was lifting).

I've also started doing 10x2 today - I will go for 10x3 next time I do chinups, as I too have been having difficulty increasing my numbers (stuck on 6-7). I kept my rests fairly short, probably 1-2 minutes, but is that too long?

Yep, I try to keep them to about 30 sec., but in the last sets, they approach a full minute. 10 sets with 2 min. rest would be more than 20 minutes.

[dylanamus]

Just managed to see the video. A couple of solid reps there, dude. I'd put the knee shift reps down leaning/diving forward on the hip drive part. Could be a balance issue? How'd your grounding feel?

Congrats on the 80kg!

[Leot]

Felt solid - the leaning forward happens when I struggle on a lift - I got it more under control on some of the lifts, I think I could probably sort it out if I really focused on keeping tight through the core.

[dylanamus]

Do some OHS, that'll sort out your tightness Well it looks like you've brought it all together. Good shizz!

[maroon]

Congrats on the 80kg squat Leot!

Nice deadlifts too. I pulled 120kg x5 for the first time yesterday, it's an effort! And I'm heavier than you by quite a bit, puts things into perspective. Good work.

[Leot]

17/7/09

Squat: 82.5kg 3x5
Bench: 57.5kg 5,4,4
Row: 50kg 3x5

Hit the 82.5kg squat, form was about the same as last time - some rather suspect reps with leaning forward being the problem. Will probably deload. Bench still giving me problems, I was bouncing the bar off my chest a little previously, so I have stopped doing that, which is making the lift harder. The row I suspected I may have a little too much hip extension so I filmed myself and dropped the weight a little, trying to focus on keeping the back flat. Seems instead of raising my whole torso, I tend to curl my upper torso towards the ground, which somehow helps me when the reps get harder. Also my hips bounce around like crazy.

[dylanamus]

Your squat form may not be perfect every rep, but it's better than mine was at 80kg, that's for sure. I say give 85kg a go before deloading! You know how to fail safe and it's not like an extra 2.5kg will suddenly make your knees buckle. Move forward a bit more so your progress is less hampered! Just what I'd do anyway...

I think what's most important on the BOR is that you don't round the back or start standing up to assist reps. You are doing neither of these things, so that's good. I find the "squeezing a pencil between your shoulder blades" cue helps focus the use of your upper back on this lift. See if that helps.