Little Simon V Righty 2 - Unfinished Business...

Discussion in 'Archived' started by Little Simon, Sep 7, 2014.

  1. Little Simon

    Little Simon Competitor

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    Pull Session

    Deadlifts

    60kg x5
    100kg x5
    140kg x3
    180kg x1
    200kg x1
    225kg x2



    Speed Pulls

    187.5kg x3
    187.5kg x3
    187.5kg x3
    187.5kg x3
    187.5kg x3



    Circuits

    SLDL 60kg x8 / 80 kg x8 / 100kg x8
    Yates Row 60kg x8 / 80kg x8 / 100kg x5
    BW pull ups x5 / x5 / x5

    Done!

    Solid all round!

    Focused on keeping tight at the start of my pull.

    The bar speed is slightly slower but the weight feels easier.

    Previously my technique was to drop the hips first. Problem is the bar doesnt really break off the floor until the hips have gone up to their proper position anyway, so wasted energy.

    So im pulling with my hips higher, no excessive dipping, just a big gulp of air and pull.

    Onwards and Upwards!
     
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  2. Little Simon

    Little Simon Competitor

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    Legs and bench practice

    Low bar skwats

    60kg x5
    100kg x5
    140kg x2
    160kg x1
    170kg x1
    180kg x1
    140kg x5

    Close Grip Pin Press

    60kg x5
    100kg x3
    120kg x1
    140kg x1
    150kg x1



    160kg x1 PR



    140kg x4


    100kg x10

    Done!

    Pretty good helped by the fact i've had early nights all week so felt well rested.

    Used my old squat technique, low bar, wide stance, toes pointed a little straighter, everything felt pretty smooth considering I dont really squat with any fucks given. Lol

    Only downside is the coan phillipi deadlift routine leaves you feeling like you've torn both hamstrings for a few days lol

    Pin press felt better this week, set up and bar path much better.

    Though about aiming for 170kg but i'll leave that for a few weeks time.

    Wanted 5 reps with the 140 drop set, almost got it.

    Such a hard movement to get the load moving, harder than a regular paused bench for sure.

    Starting to make movement with my transformation now, finally stopped eating shit and now weigh two fiddy pounds / 113kg.

    Onwards and Upwards!
     
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  3. Little Simon

    Little Simon Competitor

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    Push Session

    Flat Dumbbell Bench

    30's x8
    40's x5
    62's x2
    57's x5
    57's x5

    Dips

    BW x12
    +20kg x5
    +45kg x5

    Incline Paused Bench

    60kg x5
    80kg x5
    100kg x5
    100kg x5
    100kg x5

    Done!

    Bit tired and achy today. Wasnt really feeling up for it.

    Think i've temporarily reached my limit with dumbbell presses, so time to dial the weights back a bit and get a little more volume in.

    Dips started off feeling heavy but by the time I hit my main working set it was pretty straight forward. I think that was a PR at +45kg.

    Decided to give flat bench and shoulder press a rest and kill 2 birds with one stone on paused inclines.

    Enjoyed the change and ROM close grip is a reall killer on the triceps.

    I've got one more session then im away for a little while, think my shoulders and triceps need a good rest.

    Onwards and Upwards!
     
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  4. Little Simon

    Little Simon Competitor

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    Christ on a bike, long session as it's my last for about 10 days.

    Body feels tired and achy so I think a break is long overdue tbh

    Deadlifts

    60kg x5
    100kg x5
    140kg x3
    180kg x1
    200kg x3
    200kg x3
    200kg x3

    Speed Deadlifts

    162.5kg x3
    162.5kg x3
    162.5kg x3

    Powershrugs - from the floor

    145kg x5
    145kg x5
    145kg x5

    SLDL

    100kg x5
    140kg x5
    140kg x5

    Pull Ups

    BW x5
    Archers and Pauses

    Close Grip Paused Pin Press - touching chest

    60lg x5
    60kg x5
    100kg x5
    140kg x1
    150kg x1

    Done!

    Deadlifts felt sluggish, like the power just wasnt there and back felt achy.

    Bar moved easily enough on video but the weight just felt heavier than it should've done.

    Speed deadlifts straight forward enough although not as snappy as I would like.

    Power shrugs felt good. Made me feel sick lol

    Fuck olympic lifting thats for sure lol

    Decided to up the weight for SLDL as its no longer part of a circuit just a straight 3x5.

    Skipped barbell rows as I was running short on time and fancied squeezing in some heavyish benching and time was running short.

    Had to be quick so didnt want to wait for a spottrr and decided on benching in a rack, a different rack to the usual one I use for pin pressing.

    Problem was the catchers were too high up, so I had move my grip in just to be able to unrack the bar.

    Even then it was a struggle so had to lose tightness to get the bar off then try and tighten up again as I lowered the bar.

    Bench was also dodgy too lol Still, no excuses and all that.

    140kg moved real easy as it should to be honest.

    150kg felt good unracking but had to grind the fucker up. A combination of the fannying about unracking, closer grip and naturally fatigue from pressing on Monday.

    Still pretty happy with it, im sure a 160kg+ is in me on a normal day without fatigue.

    Lots of vids to shift through, will try and upload but works kinda busy at the moment.

    Onwards and Upwards!
     
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  5. Little Simon

    Little Simon Competitor

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    Vids, a whole bunch:

    Deadlifts 200kg 3x3







    Speed Pulls @ 162.5kg







    Powershrugs from the floor @ 145kg





    SLDL @ 140kg



    Close Grip Pin Press

    140kg



    150kg

     
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  6. Little Simon

    Little Simon Competitor

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    So back in the gym after a pleasant 10 day break away in Cornwall.

    Completely relaxed all dieting, up to a fully carbed up 260lb. Pump was insane after todays session.

    Fancied keeping it simple today.

    Push

    Flat dumbbell Press

    Per hand

    30kg x10
    40kg x10
    50kg x5
    60kg x5
    60kg x4
    50kg x7
    50kg x7
    40kg x8
    40kg x8

    Incline barbell press paused

    60kg x5
    80kg x5
    100kg x4

    Done!

    Just fancy upping the volume for dumbbell pressing at the mo, try and break the mental barrier of going beyond the 60's.

    Felt pretty good, I usually go from 40's straight to 60's but decided to throw in an extra set with 50's.

    Tri's were fried by the end, inclines felt so damn heavy!

    Deadlifts on Wednesday.

    Onwards and Upwards!
     
  7. Greyphantom

    Greyphantom Moderator

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    who ate all the pasties, who ate all the pasties, you fa.... um wait youre bigger than me... *whistles while slooowly walking away* :D
     
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  8. Little Simon

    Little Simon Competitor

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    Got a whole bunch of the fuckers in the freezer, lovely, could live off them lol
     
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  9. Little Simon

    Little Simon Competitor

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    Some of the dumbbell pressing with the 60's



     
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  10. Little Simon

    Little Simon Competitor

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    Pull Session

    Deadlifts

    60kg x5
    100kg x5
    140kg x3
    180kg x1
    200kg x1
    212.5kg x2

    Speed Pulls

    175kg x3
    175kg x3
    175kg x3

    Power shrugs - from floor

    155kg x5
    155kg x5
    155kg x5

    Stiff Legged Deadlifts

    140kg x5
    140kg x5
    140kg x5

    One arm dumbbell rows

    45kg x5
    55kg x5
    62.5kg x5

    No time for pull ups.

    Deadlifts were ok, main set was pull with my hips too high I think.

    Sank them a bit for speed pulls and power shrugs

    Nothing much else to report really.

    Onwards and Upwards!
     
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  11. Little Simon

    Little Simon Competitor

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    Squats and Pressing

    Back squats - low bar

    60kg x5
    100kg x5
    140kg x5 paused
    150kg x1
    160kg x3
    140kg x5

    Standing Overhead Press

    Just testing the waters as I havent done these for a couple of months.

    40kg x8
    60kg x5
    70kg x1
    80kg x1
    90kg x1
    100kg x1
    105kg xf
    80kg x6

    Done!

    Squats felt pretty good, i'll up the weight next week depending on how beaten up I might feel from the deadlift day.

    Happy with the pressing.

    Chamged my technique in that I take my time with the set up.

    Make sure the load is going through my body rather than arms as I unrack.

    Lean back slowly into an incline and keep that angle tight as I press. Basically getting more pec involvement at the start.

    I've always pressed from an incline but before I used to throw my hips forward which was a little loose and unstable.

    Tried the 105kg for a bodyweight and raw PB, easy off the delts but didnt have enough power to get through the sticking point.

    Weight's dropping again, need to get back down below two fiddy.

    Onwards Upwards!
     
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  12. JB

    JB KFC Sponsored Athlete Top Contributor

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    good to see you lifting again pal

    i also sent a donation through also mate :)
     
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  13. Little Simon

    Little Simon Competitor

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    Thanks for the support J, appreciate it mate!
     
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  14. Little Simon

    Little Simon Competitor

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    Videos

    90kg press



    100kg press



    105kg fail

     
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  15. Little Simon

    Little Simon Competitor

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    5lb lost this week, would've been more but I ate all kindz if junk o er the weekend lol

    Push Session

    Dumbbell flat bench - per side

    30kg x12
    40kg x8
    50kg x5
    60kg x6 - PR
    62.5kg x3 - PR
    60kg x3

    Dumbbell incline bench - per side

    50kg x6
    50kg x6
    50kg x6

    Barbell incline bench - paused

    60kg x10
    80kg x5
    102.5kg x5
    102.5kg x5

    A few dips for teh burn, done!

    Felt confident with the pressing today so fancied doing a little extra with the 60's and trying the 62's again.

    First time i've tried inclines, find them more awkward than flat for getting the bells into position. More of kick needed, whereas flat bench I just roll backwards into position.

    50's felt comfortable enough, I can press more if I can get them into position.

    Think it'll still be a while before I try anything near the 70's. Just need to spend some quality time with the 60's, build some volume up for a while.

    The margin for error is so much smaller with dumbbells, sets turn to shit very quickly unlike the barbell which allows you to really grind out reps by any means nrcessary.

    Do that with dumbells and you'll end up eating them or pulling your arm out from its socket lol

    Other stuff was just simple accessory stuff to aid general pressing, working my way up slowly with barbell incline.

    Onwards and Upwards!
     
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