Joel's training journal

joelk · **Posted:** Mon Mar 30, 2009 8:54 pm

29-3
Was a squat day and I threw in some delts and a little for arms.
Clean and press - Bar x 10
60kg x 5
80kg x 3 x 3 sets
Squats - 60kg x 5
100kg x 3
140kg x 3
160kg x 3 x 3 sets
Lateral raises - 15kg x 8 x 3 sets
Close grip floor press - 100kg x 5 x 3 sets
Close grip chin ups - 6 x 6 - for biceps
Rollouts - 6 x 3 sets

30-3
Today was chest and back day, I went for a deadlift pb
Incline dumbell bench - 20kg x 15
36kg x 8
50kg x 6 x 3 sets
Bench press - 100kg x 5
115kg x 3 x 3 sets
Swiss ball dumbell bench press - 41kg x 4 x 3 sets
Deadlifts - 100kg x 5
140kg x 3
160kg x 3
185kg x 1 - pb
One arm rows - 55kg x 8 x 3 sets
Bentover rows - 75kg x 10 x 3 sets

joelk · **Posted:** Mon Mar 30, 2009 9:03 pm

I managed to work out how to post pics, thanks Sosso.
Here a few from yesterday.
Obviously I'm not in shape at the moment!

Oh, I don't use Max's by the way!
Just got the singlet from a mate

robert · **Posted:** Mon Mar 30, 2009 10:59 pm

Awesome! Huge arms man!

Thanks for posting pics....I look forward to seeing many more and using them as motivation while I train.

Great stuff!

MaryStella · **Posted:** Tue Mar 31, 2009 11:29 am

Looking Sweet in the pics!

xphilx · **Posted:** Tue Mar 31, 2009 12:55 pm

like the arms and the back wideness!

what's max's? never heard of it.

joelk · **Posted:** Tue Mar 31, 2009 6:58 pm

Quote:

Looking Sweet in the pics

Thanks Mary Stella!!

Quote:

like the arms and the back wideness!

what's max's? never heard of it.

Thanks mate.
Max's are an Aussie supplement company, they mostly make whey proteins. I am friends with one of their reps and he gave me a few t-shirts and singlets, they're comfortable but I don't particularly like the brand.

No training yesterday, had to leave work early with a migraine and spent a lot of time sleeping.
All I ate for the day was one meal of tempeh, avocado and broccoli and a sandwich with chickpeas, a veggie pattie and salad. I managed to get a Nitrofusion shake in too but I didn't really feel up to eating.
Feeling better today, training with the MVS guys tonight so am looking forward to that.

joelk · **Posted:** Wed Apr 01, 2009 8:47 pm

Had a workout with the guys at MVS last night.
Did the usual bench, squat and deadlift's and I set another pb on my deadlift.
I didn't really keep track of my warm ups, so I'll just post my working sets.
Bench press - 120kg x 3 x 3 sets
Deadlift - 190kg x 1
Squats - 160kg x 2 x 3 sets

It was good to get back to training with MVS, trying to fit it in can sometimes be hard but they are motivating me to get stronger all the time.

Diet for yesterday
Meal 1 - Nitrofusion protein and a small bowl of oats with berries and chocolate coconut butter.
Meal 2 - Dark rye bread with chickpeas, lentils, hummus, kale and broccoli
Meal 3 - 120g tempeh, 2 cups broccoli, 1/2 avocado, 15g pumpkin seeds
Meal 4 - Same as meal 3
Meal 5 - Sunwarrior protein shake
Meal 6 - post workout - 120g tempeh, 50g chickpeas, beetroot, spinach leaves, 15ml macadamia oil
Meal 7 - 120 chickpeas, mixed green salad, 10g BCAA's

joelk · **Posted:** Thu Apr 02, 2009 12:20 am

Here is my deadlift pb. Thanks to Noah from MVS for the video.

http://www.youtube.com/watch?v=eZ3E9I6WZF0&fmt=18

xjohanx · **Posted:** Thu Apr 02, 2009 1:36 am

that looked real easy. you'll lift 200 in no time.

Lean and Green · **Posted:** Thu Apr 02, 2009 1:46 am

Sweet pics dude Lefty?

I am as well

Looking swol bro.

I'm taking all the advice that you and dcninja threw my way. Need to process it this weekend and implement next week THANKS!

ralst · **Joined:** Wed Sep 19, 2007 1:29 am **Posts:** 261

xjohanx wrote:

that looked real easy. you'll lift 200 in no time.

Agreed. Nice lift, Joel.

From the video, it looks a little like you're trying to start the lift with your hips way too low - as you start to pull, your hips rise first (naturally), to the position where you're strongest and should be starting from anyways, and from there the bar flies right up. Might be worth trying some pulls with your hips starting at a higher position (where they're at when the bar leaves the ground in this video) It might help a bit, depending on how much effort you're expending with the hips lower down - some guys like to get real low then raise their hips up before beginning the pull, and that's fine. But if you're wasting energy trying to lift the bar with your hips low like that, you'll probably find it a bit easier starting with the hips higher.

joelk · **Posted:** Thu Apr 02, 2009 8:22 pm

Quote:

that looked real easy. you'll lift 200 in no time.

Thanks Johan, I'll go for it in the coming weeks. Got to get 195 first.

Quote:

Sweet pics dude Lefty? I am as well

Looking swol bro.

I'm taking all the advice that you and dcninja threw my way. Need to process it this weekend and implement next week THANKS!

Nah, more right handed mate, I am just trying to find the best hand positioning for the deadlift

I think the t-shirt made me look bigger than what I am!!
Let me know if you have anymore questions mate, now's the time to ask

Quote:

Agreed. Nice lift, Joel.

From the video, it looks a little like you're trying to start the lift with your hips way too low - as you start to pull, your hips rise first (naturally), to the position where you're strongest and should be starting from anyways, and from there the bar flies right up. Might be worth trying some pulls with your hips starting at a higher position (where they're at when the bar leaves the ground in this video) It might help a bit, depending on how much effort you're expending with the hips lower down - some guys like to get real low then raise their hips up before beginning the pull, and that's fine. But if you're wasting energy trying to lift the bar with your hips low like that, you'll probably find it a bit easier starting with the hips higher.

xjohanx wrote:

that looked real easy. you'll lift 200 in no time.

Agreed. Nice lift, Joel.

From the video, it looks a little like you're trying to start the lift with your hips way too low - as you start to pull, your hips rise first (naturally), to the position where you're strongest and should be starting from anyways, and from there the bar flies right up. Might be worth trying some pulls with your hips starting at a higher position (where they're at when the bar leaves the ground in this video) It might help a bit, depending on how much effort you're expending with the hips lower down - some guys like to get real low then raise their hips up before beginning the pull, and that's fine. But if you're wasting energy trying to lift the bar with your hips low like that, you'll probably find it a bit easier starting with the hips higher.

Thanks Ralst, I agree with you completely. I will work on it with the MVS guys, they've been giving me deadlift advice too as it is my weakest lift.
I appreciate the tips mate, you're the man for lifting heavy weights

MaryStella · **Posted:** Thu Apr 02, 2009 9:24 pm

I love the guy in the video that just keeps saying EASY everytime you lift something. :lol:

Nice job!

joelk · **Posted:** Thu Apr 02, 2009 9:43 pm

Quote:

I love the guy in the video that just keeps saying EASY everytime you lift something. :lol:

Nice job!

Ha ha, it's like the spotters that shout "push" when you're bench pressing!
It's like "I am pushing, what do you think I'm doing?"
That's funny

xphilx · **Posted:** Fri Apr 03, 2009 3:05 am

joelk wrote:

Quote:

I love the guy in the video that just keeps saying EASY everytime you lift something. :lol:

Nice job!

Ha ha, it's like the spotters that shout "push" when you're bench pressing!
It's like "I am pushing, what do you think I'm doing?"
That's funny

i like that motivation stuff. a guy i used to train with always shouted "pull! pull!" when we were bench pressing and from one second to the other all concentration was gone cause i was always thinking "no i won't you freaking idiot!!".

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