Big Lench's Big Log of Lifting Big Weights to get Big...er

[Big Lench]

Well squats, deads and all the other leg stuff is still out this week as my knees continue to mend. I've ordered some MSM/Chondroitin/Glucosamine tabs and some mega cissus so hopefully that will help.

Today:

Bench 67.5kg 3x5

Pendlay Rows 60kg 3x5

Shrugs 90kg 3x5

Barbell rollouts 40kg 1x5 (5 days later and still got DOMS from the first time i did them, not like normal DOMS though, very painful so only did the one set)

Russian Twists 26kg 3x5

Leans 26kg 3x5

Not a huge amount but there you go. Not being able to do leg work is starting to drag now. I really enjoy leg work and without it it feels like i'm barely doing half a workout which isn't great. But on the plus side i managed to nab myself a pair of shiny new converse this weekend for £15 which was an absolute steal so now i have some good shoes to lift in

(Also the forum monster has been swallowing quite a few of my posts lately which is a pain as i've had to type this and some others out more than once.. )

[Big Lench]

So I've been thinking about how I'm going to do things once my knees are back up to scratch.

I'm going to start of squatting and deading with lower weights obviously. 70kg on the squat and 100-110kg for the dead most likely but i'll see how things go.

Really going to focus on form on the squat to master it with the lower weights.

With regards to DLs i think im going to do 2x5 instead of 1x5 because 1x5 when im only doing them once a week isn't enough i dont think.

mega cissus and msm/glocosamine/chondriotin tabs arrived today. along with 1000 omega 3 tabs in the biggest pill pot ever. so knees should be well on the mend soon.

[Bokers]

Sounds like a good plan

I found recently (it's common knowledge but I didn't realise how much of an impact it makes) that when you squat, before its even un racked, tighten all your upper body, but once you un rack it keep the whole lot tight and in the same position then whole way through until you re-rack it. You probably already know this but has helped me a lot recently.

Also for deadlift you could try 3 x 3 or 4 x 4 at working weight. Has worked well for me as of late

[Big Lench]

So yesterday i got in from work and fell straight asleep so i did yesterdays workout today and will do fridays on saturday.

Press 52.5kg 3x5 (I had been using too wide a grip on the press which was causing me problems so i narrowed my grip and immediately felt much stronger )

Rows 62.5 kg 3x5 (liking these at the moment)

Barbell curls 35kg 2x5 (yeah brahh)

Front planks 4x30s ( i HATE planks, always have and always will but i did them anyway)

Side planks 2x30s each side (holding 6kg on the hip)

Not a lot again but i've got a game tonight so didn't want to kill myself. knees seem to be slowly improving.

[MiniHulk]

Good to hear your knees are improving. The lifts are looking good... but remember with the press - if it's difficult then it is probably better to keep it up, changing your grip to an advantagous position will relieve the stress on stabilising muscles which need to be hit too

I hate planks as well and I hate the DOMS it gives me. What I hate even more are them ab rollers - I used one a week ago from a standing position to practically full out like a snake for about 10 reps and my transverse abs are still screaming!

[Big Lench]

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Good to hear your knees are improving. The lifts are looking good... but remember with the press - if it's difficult then it is probably better to keep it up, changing your grip to an advantagous position will relieve the stress on stabilising muscles which need to be hit too

I hate planks as well and I hate the DOMS it gives me. What I hate even more are them ab rollers - I used one a week ago from a standing position to practically full out like a snake for about 10 reps and my transverse abs are still screaming!

Yeah but the narrower grip means its higher above my head on lockout so it's less stable so the stabilizing muscles have to work harder to hold it there, as well as the rest of my body to stabilise me as a whole to stop me swaying like someone who's had a few too many beers. Also the wider grip was giving me a weird twingey pain in the outside of my left arm starting at the shoulder and going about half way down my arm and the narrow grip seems to stop that. And the shrug at the top of the lift is better and easier with a narrow grip.

I don't tend to get that bad DOMS off planks but they just plain suck to do. I did rollouts with my bar and 10s on each side and my abs were ruined for close to a week! but theyre short and sweet to do and they work better than pretty much anything else ive tried. Im a big fan of russian twists whilst holding a nice heavy dumbbell too

[dowdy16]

ab rollouts = MEGA DOMS!!! everytime i do them they seem easy, but the next day it hurts to cough or sneeze etc. . . well worth it though. . . loving the 35kg bicep curls comment!! haha

[Big Lench]

Was feeling pretty good today. Nice and strong and everything went off without a hitch, woo.

Bench 70kg 3x5

Barbell rows 65kg 3x5

barbell shrugs 70kg 3x12

Calf raises 70kg 3x12

Barbell rollouts 40kg 2x5 (Im scared, i fear i may not be able to move again tomorrow from the DOMS!)

Russian Twists 26kg 2x7

Leans 26kg 2x10

i would up the weight on the twists and the leans but there's no room on the dumbell for any more weight so ill have to settle for upping the reps gradually for now. Its a golds gym dumbell with a black rubber handle, and ive got 2x 2.5 and 4x5 plates on it plus the 1kg handle. maybe i could get some more cheap 5kg plates. i think i saw a thread a while back saying tescos did cheap ones.

[MiniHulk]

You tried ebay?

[Big Lench]

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You tried ebay?

not for a while since i got the stuff i've got now. only problem with ebay is its either pickup only or huge postage because they are just big lumps of heavy metal.