Wogi's 2009 comp log

Chrisj22

They look fcukin difficult mate!

I bet you were goosed after those weren't you!?....

Good weight too.

wogihao

Its qute hard exersise, but today i still had some left in the tank as im trying to build the intensity up slowly to avoid injury.

If I realy went balls to the walls I could probably have got 9 with the last set.

Hardest part s the hang clean, the rest is relativly easy.

wogihao

Right todays workout

Legs:

Squats from low box

1 x 15 @ 60kg
1 x 12 @ 100kg
1 x 8 @ 140kg
1 x 3 @ 160kg

Hack squats

1 x 20 @ 10 pin
2 x 20 @ stack

Leg press (single leg)

1 x 20 @ 50kg
1 x 20 @ 70kg
1 x 14 @ 85kg

Leg extention

2 x 20 @ stack

Machine hamstring curls:

1 x 20 @ pin 6
1 x 20 @ pin 10
1 x 16 @ pin 12

Back

Hammer strenght rows:

1 x 15 @ 75kg a side
1 x 12 @ 100kg a side
1 x 10 @ 125kg a side
1 x 8 @ 150kg a side

seated cable rows:

close V handle

1 x 20 @ pin 8
1 x 10 @ pin 14
1 x 7 @ stack

D handles

1 x 15 @ pin 8
1 x 12 @ pin 14
1 x 8 @ stack

D handles but holding the middle flat bit.

2 x 10 @ stack

Pullups

50 reps over about 10 sets diffrent variations.

Calves:

Calf rase standing

4 x 25 @ 140kg


END


well today was intresting, there was a dude who looked like my smaller clone, clown pants, bandana but 160lbs.... I couldnt beleve the words that he was speaking to his training partner "lightweight" "aint nuting but a penuit" - I **** you not...

whats worse is they are doing hammer rows, with a max effort set of 50kg a side...

so luckly they are finishing just as I am about to start back anway, so I say
"can i use that machine as you finished.."

they are "yea sure, you want some weight taken off?"

haha so i said "nah actualy can you do me a favour and add 1 a side for me as its my warmup?"

AHAHAHA and they did. It was epic.

That made my day.

Tall

Wogi - how does your Bent Over Row compare to your Hammer Strength Row...?

300kgs is a fairly large weight to pull 2feet back. I'd need 2 servings of Celltech in Fruit Juice before attempting that bad boy!

cellaratt

So is the only differance between a hammer stregth row and a traditional one arm bent over row the placement of the hand ( Turning of the wrist ) ?

Chrisj22

I think Tall was referring to the barbell bent over row, mate.

Hammer rows are (generally) performed sitting on a seat with two handles in front of you which you pull to your chest (there's a chest pad on the seat).

I think that's what they're talking about anyway

wogihao

Thats 100% corect. I do them one at a time. that way i can do peak contraction at the top of the rep.

my barbell row is 140kg its much less than on the plate loaded machine.

Hammer is my fav brand of machine, I wish more than anything that my gym would get the hammer chest press machine. Every time i goto muscleworks i have a play with that. Its just fantastic. This is a video of the machine im talking about


The big problem with the hammer row machiine is its very easy to max out the regular machine, I have seen videos of some that have 2 postions for plates so you could load it to 300kg but sadly the gym dosent have that.



see this guy has a even worse machine than at my gym. If you can imagine theres one masive pin sticking out of the side that can take 6 plates each side...


Once your sat back, depending on how your wired (leavers realy affect your peformance on hammer rows - and i have short arms) your laughing.

When you do it two handed sitting back down with a heavy enough weight to challange you after a point becomes difficult because like others have said it would be holding 300kg. its also where your most likely going to get injured becuase the chance to cheat is much greater.

As it stands its just for high reps now and going for peak contractions.

Im going to start doing good mornings/weighted hyper extentions on my heavy back day to thicken and get the back wider.

Chrisj22

Good post, Wogi.

Whenever I do (or did) hammer strength rows, I did them one arm at a time - I too feel the contraction much better doing them that way. I also think there is a proper ROM doing it one-armed as you can keep your chest tight to the pad.

wogihao

Yea Chris like you i cant keep the chest on the pad realy when i do them 2 at a time..

Ok tongihts workout was chest/tricep

Dumbell flat bench:

1 x 10 @ 22.5kg
1 x 10 @ 45kg
1 x 0 @ 55kg dam it did a bunch of half reps but the stability wasnt there because im not used to doing them at the start.

Flat barbell bench press:

1 x 15 @ 70kg
1 x 10 @ 120kg
1 x 1 @ 140kg - was tired from doing the dumbell stuff decided to do a drop set with no rest
1 x 3 @ 130kg
1 x 4 @ 120kg
1 x 3 @ 110kg

incline barbell press:
extra wide to my breast bone

1 x 10 @ 50kg
1 x 10 @ 60kg
1 x 10 @ 70kg

decline dumbell bench:

1 x 10 @ 22.5kg
1 x 10 @ 30kg
1 x 10 @ 35kg - getting more confident with these.

cable cross over:
(i do peak contraction on each rep)

1 x 12 @ pin 2
1 x 12 @ pin 4
1 x 12 @ pin 6
1 x 7 @ pin 8

machine fly:

3 x 10 @ stack

Tricep:

overhead cable tricep extention:

1 x 15 @ pin 6
1 x 12 @ pin 8
1 x 10 @ pin 10
1 x 6 @ stack

Tricep press down:

1 x 10 @ stack

i now do a drop sets with no rest

1 x 3 @ 90kg
1 x 3 @ 85kg
1 x 2 @ 80kg
1 x 2.5 @ 75kg
1 x 3 @ 70kg
1 x 3 @ 65kg
1 x 3 @ 60kg
1 x 2 @ 55kg
1 x 3 @ 50kg
1 x 3 @ 45kg
1 x 3 @ 40kg
1 x 4 @ 35kg
1 x 2 @ 30kg
1 x 3 @ 25kg
1 x 3 @ 20kg
1 x 3 @ 15kg
1 x 3 @ 10kg

Did some poseing but my arms and shoulders were to pumped to do any serious tricep stuff (like skulls or close grip).

Back and legs tommorow.

wogihao

Todays workout

Back:

Deadlift:

1 x 10 @ 60kg
1 x 10 @ 100kg
1 x 8 @ 140kg
1 x 4 @ 160kg
1 x 4 @ 140kg
1 x 8 @ 100kg
1 x 10 @ 60kg

Good mornings:

1 x 10 @ 20kg
1 x 10 @ 30kg
1 x 10 @ 40kg
1 x 10 @ 50kg <-- i know its **** weak but i was doing it slow and steady

Hyper extentions:

4 x 10 @ bodyweight DAMMM these are harder than i rember...

T bar rows:

1 x 10 @ 50kg
3 x 10 @ 70kg - back was shot after doing all the other stuff.

Pullups:

50 reps took about 6 sets today.. getting better

Legs:

leg press, 1 leg at a time:

1 x 25 @ 30kg
1 x 20 @ 50kg
2 x 20 @ 80kg

Hack squat:

1 x 25 @ pin 8
1 x 20 @ pin 12
3 x 15 @ stack

leg extention

1 x 20 @ stack
1 x 18 @ stack
1 x 19 @ stack
1 x 16 @ stack
1 x 12 @ stack

Hamstring curls:

1 x 25 @ 15kg
1 x 20 @ 30kg
1 x 10 @ 45kg

abductor machine

1 x 25 @ pin 10
1 x 20 @ pin 13
1 x 14 @ stack
1 x 12 @ stack

calf rase machine

4 x 25 @ 150kg


END

Not bad, 2nd week of deadlifting again, Im concentrateing on getting a good contraction in my back at the top of the rep - trying to focus more on the movement as well.

Back was completely pumped after good mornings, made hyperextentions brutaly difficult.

I think with the addition of the new exersises in the heavy back day it will make a postive impact. (also want to get back to a 200kg deadlift again but im deadlifting alot smoother than i ever used to.)

Legs were also pumped after so walking back to the bus stop was funny, looked like a cross between Mr Soft and a drunk hobo that shat himself.

Was lovely and sunny so i was able to work on my tan on the way back so on the whole a good day!