Stoaty Stylee - Project Speedos

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Postby thestoatyone » Sat Jul 11, 2009 1:47 pm

Snatch technique again. Trying to have a go at the double knee bend thing one of the Aussies (Hayden maybe?) was talking about - deadlift to lockout, drop to knee height then snatch. Seemed to be really useful for practising the catch which is where I need to work.

35kg

3x2 double knee bend things

1x Snatch from the ground

40kg

3x2 double knee bend things

1x snatch from the ground

45kg

2x2 double knee bend things

1x snatch from the ground.

All in all, nice session. Fell over a few times, probably due to my hips tucking under at the bottom of the squat, but chuffed with the technical progress.
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Postby thestoatyone » Mon Jul 13, 2009 1:42 pm

Squat

5x5 @ 110kg

Getting pretty bloody hard...

Deadlift

5x 117.5kg
5x 120kg
5x 122.5kg

Felt these! (Got my weights mixed up again...)


Shoulder Press

5x5 @ 55kg

and some press-out type things at the end.

Reverse rows

3x10 touched chest to bar on a few, getting the knack of these I think...

Plan from now is to drop the big 3 to a 3x3 routine, and then try and peak out.

After that, I have plans and schemes :twisted:
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Postby buzz » Mon Jul 13, 2009 2:18 pm

[quote="thestoatyone"]Yeah, they're tough and weird. Think they'll be a regular shoe-in in place of the chin ups, with an eye for getting closer all the time. If anyone else has any hints on tech, shout out!


Grow the belly, and touch that to the bar. Actually, not sure if I touch either, but I think I do. Will nail some this week and see!

Good training btw, some nice numbers, and look forward to seeing what you do on the lower reps/1 rep maxes.
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Postby thestoatyone » Mon Jul 13, 2009 8:18 pm

Cheers matey!

The trick to the fatman rows appears to be a decent arch of the back, and a surprisingly low position. definitely started getting them this workout....
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Postby mouche » Mon Jul 13, 2009 8:49 pm

[quote="thestoatyone"]Cheers matey!

The trick to the fatman rows appears to be a decent arch of the back, and a surprisingly low position. definitely started getting them this workout....


Good to hear! I really want to try them now, they look like a great exercise, but I don't want to set up a bar in a cage or whatever and then fail miserably :lol: I'm still looking around the house for practical similar set-ups...

Re the back arch, I suppose you want the same sort of position as for lat pulldowns, really squeezing the shoulder blades together and focussing on tightening all the back muscles, which are, after all, what you're aiming to work out I guess...
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Postby thestoatyone » Mon Jul 13, 2009 10:24 pm

Yeah sounds about right!

I found the right position by bracing my body and then basically doing a chin-up, then rowing from there.

Definitely a good exercise to do, try doing it with your knees bent first if you're worried about failing.
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Postby stateofflux » Tue Jul 14, 2009 11:16 am

stoaty, maybe not directly related to your log (well sort of - it seems better to ask the question here than in the thread it was in) I saw you mention in one of the threads that you are vegan these days, from what I recall when you joined you were a vegetarian, when did you graduate? ;)
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Postby XkillerX » Tue Jul 14, 2009 11:24 am

Regarding fatmans: if you have access to a lat/rowing machine, fixed body cable rows work much better. Just my 2 cents.

Squats looking good man. Keep 'em coming.
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Postby thestoatyone » Tue Jul 14, 2009 10:09 pm

[quote]from what I recall when you joined you were a vegetarian, when did you graduate?


Last week in May, going alright so far, it's a learning curve :wink:

It's kinda interesting, was just reading the "Veganism - expensive?" thread and thinking, 'well I've managed it on the dole?'

[quote]Regarding fatmans: if you have access to a lat/rowing machine, fixed body cable rows work much better. Just my 2 cents.


Sadly not mate, just a bar and a rack in me shed.

Old school style....
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Postby stateofflux » Wed Jul 15, 2009 8:35 am

[quote="thestoatyone"][quote]from what I recall when you joined you were a vegetarian, when did you graduate?


Last week in May, going alright so far, it's a learning curve :wink:

It's kinda interesting, was just reading the "Veganism - expensive?" thread and thinking, 'well I've managed it on the dole?'


awesome :-) yeah, I've easily managed veganism through the dirt-poor phases of my life.
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Postby thestoatyone » Wed Jul 15, 2009 6:35 pm

Squat

3x3 112.5kg

Think this is the way forward on the progression to a PB (I'm aiming for 120kg) Video'ed myself as I did the last set however and it didn't look too pretty. Around about parallel, but not quite there. Something to work on I feel...

Floor Press

5x5 95kg

Grindy, but done. Moving on next workout.


Underhand Grip Bent-Over Row

5x5 @ 82.5kg

Incline press-ups

3x10 BW+15kg
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Postby mouche » Wed Jul 15, 2009 7:32 pm

[quote]
Squat

3x3 112.5kg

Think this is the way forward on the progression to a PB (I'm aiming for 120kg) Video'ed myself as I did the last set however and it didn't look too pretty. Around about parallel, but not quite there. Something to work on I feel...


Yeah I'd say I'm about the same... and too scared to video it and see just how bad it is :wink: Do you reckon you'll stick with the same weight and work on form, maybe lowering reps if necessary, or drop the weight until you can get the form right, and then start increasing again? I've been wondering for myself... not too good at dropping weight though, I'm getting insecure skinny male in the gym syndrome, despite being female and hopefully not insecure.


[quote]Grindy, but done. Moving on next workout.


That's what we like to hear 8) Nice one!
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Postby thestoatyone » Wed Jul 15, 2009 9:22 pm

Cheers!

I'm actually going to be a bit of a pillock and carry on upping the weight hoping it'll sort itself out. Once I can nail 1 at 120 with a fairly big chunk of depth I'm going to drop the weight to 80% of whatever my 1RM is and work on technique for 5x5.

It wasn't that bad really, just not as good as it should be...

Ab session

Kettlebell windmills

3x5 @ 16kg

Reverse crunches

3x10
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Postby KaliBaby » Wed Jul 15, 2009 10:51 pm

[quote="thestoatyone"]Kettlebell windmills

3x5 @ 16kg


oooo I'll have to try this soon. where in your abs do you feel it the most?
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Postby thestoatyone » Thu Jul 16, 2009 10:06 am

You feel it in your obliques the most, with a slight stretch to the hamstrings.

Your PT's quite kettlebell orientated ain't he? Why not get him to show you them?
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