Ccr 2.0

Still a grip problem even tough the alternating, huh.

Start squeezing harder. :yelrotflmao:

Actually, training higher rep deads and RDL's as well as using a double overhand grip as much as possible on warm up sets. Get used to holding more weight. :D

The Simplest answers are often the best. :cool:
 
Oh yea. The DB farmers will will help as well. Give it a few weeks.
 
It sucks when grip is the limiting factor. I once encountered a power bar and quickly high-tailed it back to the comfort of the oly bars :)
 
A decent session this morning, to be honest the intensity wasn't really there but that was just because I'm still finding my feet with the new plan. Next week I'll have a better idea of what my 4 set limit is with all the supersets

BB Row
4x5 @ 176

Single arm cable row
12 x 77
12 x 88
12 x 99
12 x 110
Good example of me finding the right level for something new

Pull ups
7 x BW-22lbs
8 x BW-33lbs
2x8 @ BW-44lbs

Decline DB Chest press
2x12 @ 132

Flat DB Chest press
11 x 132
11 x 123
I obviously misread the number of sets here and did 4 instead of 3.
Decline presses were hard as the only bench that declines is this thing used by all the Moby look-a-likes doing crunches. The incline was very steep and made the blood rush to my head. Not only that but how do I get the weights into my hands when I'm on it?
I had to switch to flat pressing after the guy I asked to lift the weights into my hands moved away from the area

Single arm DB deadlift
3x10 @ 88 (each arm)

Bodyweight Goodmorning
3x12

Tony - What's the thinking behind the BW GM? They were too easy to feel an impact anywhere and I felt like a right tit doing them. Is it a stretching thing?

Abs
2x20 crunches with 8kg med ball
 
CCR said:
Oh yeah, Tony, about the DB Snatches from standing. I'm assuming they're just normal snatches but I'm not supposed to bend my legs when picking up the DB. Is that right?

Also, do you want me going into a full squat or do it 'power' style
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From the hang is standing. Let the weight hang at arms length and lift from there. You should still bend your knees slightly. Heres a video, however the person is using a barbell. Hang Snatch

As for the front squats, here Front Squat (Weightlifting Style)
 
Second week of the plan now and the cold has passed so it's time to get a little more serious

Squats
5x286
3x5@ 308

Split squats
4x15@ 110
These were still tough but easier than last week so I might up the weight on the splits next week

Hamstring curl
3x8@ 180

Farmers walk
3x?

Front BB shoulder raise
3x10@ 44lbs

Cheat curl
3x10@ 99

I find cheat curls hard as I can't bring myself to use anything other than flawless form

Reverse wrist curl
2x10 @ 22lbs
 
goergen1 said:
If the goal is CHEAT curling, you would be using TERRIBLE form, not flawless form.

Think about it. :):D:cool::beerchug:
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Lol, I know, that's what I find hard, I' incapable of using poor form. I try but everytime I attempt to swing that bar up I find my arms locked against my body at a perfect 90 degree angle to the floor and my body solid as a statue, they just don't want to budge. It's like re-training myself to do things wrong
 
OK guys, I need your help, I obviously know nothing about dieting.
I weighed myself today and I'm down 8lbs in 9days! How is this possible?

I've cut my calorie intake to 3,000 a day and the weight is flying off which worries me in case too much muscle is being lost. How can I lose fat if I can't drop calories?

I have a big bonus coming at the end of the month so I'm hoping to get a set of BF monitor scales to track the fat loss
 
could be water weight.. if you are worried, then just eat some more. How much did you eat while bulking and how much did you then gain per week/month?
 
Karky said:
could be water weight.. if you are worried, then just eat some more. How much did you eat while bulking and how much did you then gain per week/month?
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I was eating about 4,000 a day ang gaining about 1lb every couple of weeks.
 
hmm.. then dropping 1k cals shouldn't have that much effect. If the huge loss continues I'd just up my cals some.
 
Karky said:
hmm.. then dropping 1k cals shouldn't have that much effect. If the huge loss continues I'd just up my cals some.
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Yeah, I was wondering if my new 'super clean' diet could have something to do with it. My old 4k diet had some junk food in it so maybe I was underestimating my former intake

The advantages of eating so clean are obvious already though, I don't have dips in energy like I used to; I'm very alert and active all day
 
I weighed myself today and I'm down 8lbs in 9days! How is this possible?
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When you start eating clean, one of the things that many people do not take into account is the consumption of a lot less sodium.

If you are consuming less sodium, as the higher levels work their way out of your system you will lose water weight.

Another thing people do when eating clean is consume less carbohydrates. (specifically sugar)

4 water molecules attach themselves to just one carbohydrate molecule. So if you are eating fewer carbs you will lose water weight as well.
 
goergen1 said:
Another thing people do when eating clean is consume less carbohydrates. (specifically sugar)

4 water molecules attach themselves to just one carbohydrate molecule. So if you are eating fewer carbs you will lose water weight as well.
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Ah, I didn't know that, thanks
 
I ought to post my lifts from this morning

Bench
4x5 @ 198

Cable flys
4x12 @ 110

Push Press
2x8@ 99
6x 99

Weaker in this lift, not a good sign

Seated row
3x12@ 169

I think I could up this weight

Lateral step up
3x10

Bodyweight squat
3x12

Abs
2x10 crunches
2x12 Crunch machine thing @ 132
 
BigTomW said:
I dont understand whats the deal with the BW squats etc. You mind explaining :)
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Tony makes the plan, I'll leave the explaining to him
 
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