View Full Version : From metro to hetro!
Right I've decided to get me some of this strength training that seems to be going around. Ill be looking to increase general strength aswell as my PL total, but I don't want to be too specific to PL'ing.
My thougts are:
Monday:
Boxing
Tues:
Squat 5*3
Dips 5*3
Wed:
Rest
Thursday:
Boxing
Fri:
Bench 5*3
Pullups 5*3
Sat:
Rest
Sun:
Dead 6*3
Bicep Curls 1*5
Weight goes up as often as possible, With an aim to increasing the number of sets as I adapt. Is a pretty straight forward routine, but im hoping for some good increases in my squat and deadlift as im relativly new to them.(prob not 80kg on my sqaut in two months tho).
Comments, questions, flames and banter all welcome.
get rid of dips. either bench more or use a variant.
other than that its sweet.
Damn it, i love dips and spent an extra £20 on the dipping rails! Why do suggest dropping them? You mean a variant of bench, ie close grip, board press etc. Rather than switching it for OHP.
Tell him to **** off, nowt wrong with dips, especially seeing as you're not training for PL
Yeah - You could drop your benching and just do more dips.
bunnyluva
24-06-2005, 15:26
I'd drop the bench and do o/h press in its place.
Phi
Well if he wants to increase his PL total, obviously he doesn't want to drop bench....
Well if he wants to increase his PL total, obviously he doesn't want to drop bench....
Dunno - Dipping helped my benching quite a lot back in the day.
Maybe he could do lotsa dipping and for bench throw in some (whisper it) speed work.
Im not sure dropping bench would be wise as I want to improve it, and practice makes perfect. Im not to sure what speed work is all about or if it would be of any use to me at my current level of training. The simplicity of the routine is part of its appeal.
Well... If you actually want to improve your benching, as opposed to kinda wanting to maybe improve your benching, best do lots of benching. Maybe drop the dips in that case.
Speed work is good, but mostly because it pisses Rob off all over the place. :016:
Well I decided to keep dips in simply becuase I enjoy them.
Todays weights:
Squated 87kg in plates plus a bar which I estimate to weigh 7kg? Making it 94kg (seems a little low).3/3/3/3/3 Seemed like there was porbably a little bit in the tank, but not as much as I would have though for a 120kg 1rm.
Dipped with a 22kg dumbell bewteen my legs, 3/3/3/3/0 so did 3 with body weight.
Def taking squat up a kilo, possibley more? next week.
Should I increase the weight for dips, can go as low as an extra 0.5kg?
An olympic bar is supposed to weigh 20kg,is that what your using ?
Nah gay technician has a standard bar, put 4 on the squats 1 on the dips
no its a golds gym one about 6ft ish with 4 spinlocks on each end to a make it wide enough to fit in my powerack, then another spin lock on the end to hold the plates on.
i still laugh everytime i read this. the guy has a powerrack, but the gayest bar in the world. soooo fuuny.
i still laugh everytime i read this. the guy has a powerrack, but the gayest bar in the world . soooo fuuny.
Your my best customer; always in there drinking your pink ladies!
Well I decided to keep dips in simply becuase I enjoy them.
Dipped with a 22kg dumbell bewteen my legs, 3/3/3/3/0 so did 3 with body weight.
Should I increase the weight for dips, can go as low as an extra 0.5kg?
Get your self a dip belt mate! or some chain u can attach plates to.
Yeah def been thinking about rigging up some chain, the sweaty dumbell slipped out of my grip and scrapped dopwn my shins and onto my toes last time.
I use a rucksack, painful with sunburn
Just weighed my bar, its 8.4kg excluding the two spin locks on the end. Lets call it 8.5kg in spinlocks. Making it a squat of 95.5kg.
Bench and Pullup day today
Bench 92kg (first bench session since the meet)
3/3/3/3/3 felt fine so added another set of 2 plus 1 assisted
Add 2kg to bench?
Pullups BW 14st plus 7.5kg of plates in my cargo shorts.
3/3/3/2 plus 1 negative/2
Add 0.5 to pullups?
Nice benching
Adding 0.5 to anything is pure faggotry, you might aswell just down a pint of water before hand
Deadlifts yesterday:
Had been labouring the day before till 6 then working in a bar form 7-12, was up at 7 to get in deadlifts before another day labouring!!
107.5kg
3/3/3/3/3/3 Form was a little sketchy, but the lifts went up ok.
Shattered for the days labouring.
On a side note DIY rules, it's you and your dad, its powertools to powerfull for the job, its filthy, its sacks of rubble, its solvents in confined poorly venitaled areas, its aspestos, its cups of tea, its sharpening a pencil with a stanly knife, its wiping your hands on your clothes, its stiring paint with a stick, its being your mum/wife/girlfirends hero, it is the definitive man activity.
Squats and dips today, a day late becuase I got wasted on monday night and only managed a few hours rubish sleep in a mates car so wasn't up for training tuesday.
Squats:
After narc's instuction to add 4kg, I added 5, just to piss him off making it 105.5kg
3/3/3/3/3 lost lordosis on the last rep of the last set, but other than that plenty in the locker. Weight up by another 3 kg next week? Feeling strong, might video it to check depth.
Dips:
Up 0.5KG after a mis calculation in my plate loading, making it 22.5kg.
3/3/3/3/2. Up 1kg a week?
Out of dextrose so added icing sugar to orange squash which i diluted with orange juice rather than water. Sickly sweet!
LMAO, well then i 'suggest' you try harder, 110 next week, at least
Race you to a 50kg dip
Bench and Pullups today
Bench 94.5kg
3/3/3/2 and an assisted/1
Not bad, was getting a better arch but still no leg drive. Should I up the weight?
Pullups BW+8.5kg
3/3/2/1/1
Felt piss week on the pullups, knew i should have only added 0.5kg Will stick at this weight for at least a week i think.
I think ill be starting CEE sometime next week, last used v12 about 2 months ago. Ill keep a log of how that affects progress.
Side note, still eating like a sparrow on crack.
stop cutting marmite
why no leg drive?
My bench is to high really, I stick a couple of york plates on the floor but they are curved and wobble when I try to drive. Also im just shit at it.
Squats and dips today, got some vids, trying to upload them.
Dips, experementing with my max, built up to 45kg-ish went for 52.5kg failed so steped back to 50kg and did it!
Squats, Thought i had 105.5kg on the bar it was 99.5!!! did 4 sets videod my last set for depth and form check, realised my mistake, went back and added 6kg, tried 3, watched the vid they looked high, so tried again but could only manage 2, and im not sure about the depth on those!
All this was attempted/achieved on a breakfast of 2 hydroxytrim, 2lean extream a cp of black tea and a 500ml bottle of diet coke. So came in light for the dips.
you asshole, let's see the vids then
Sweet dip
:043: :043: :043: :043:
You are one knees forward not pushing them out upright torso wobbly narrow stance back to front walkouting mother****er, marmite. Quality shit
STOP CUTTTING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Aye, good dipping. B@stard. At least I'm still dipping more in total, he he! :023:
EDIT: Crap, no I'm not! You arse, I'm going to have to max again tomorrow, just to beat that. :019:
Man of Steel
12-07-2005, 15:53
Where are the clips?
http://www.putfile.com/media.php?n=Get-50kg
http://www.putfile.com/media.php?n=Fail-52.5kg
http://www.putfile.com/media.php?n=Squat-105.5kg-x2-attempts-at-depth
Good stuff. The 50kg looked deeper than parallel too, though that might have been the angle.
I've bin thinking, yes it was a struggle and it did hurt, but if I can dip +50kg then why the **** am I dicking around with 22kg in training, surely i should be lifting alot more? I suspect my old training was not mearly metro, but full on **** sexual. It was a similar case with my deadlifting, pulling 90 in training when my 1rm was 160. I really need to sort my shit out.
GoldenArrow
13-07-2005, 12:30
You need more intensity
Where can I get some of this "intensity"? Is it in pill or powder form? How much for a months supply?
GoldenArrow
13-07-2005, 12:38
Intensity (tm), available from Man-The-****-Up industries, lifetime supply but may need topping up after long layoffs or injuries.
Gives animal agression and power you've never even dreamed of!!!!!!11
Can be stacked with "Super Smelling Salts" or "Awesome Ammonia" for a truly amazing results!
I'm afraid I can't give away the source of my intensity.....but I'd like to thank her ;)
Intensity (tm), available from Man-The-****-Up industries, lifetime supply but may need topping up after long layoffs or injuries.
Gives animal agression and power you've never even dreamed of!!!!!!11
Can be stacked with "Super Smelling Salts" or "Awesome Ammonia" for a truly amazing results!
I'm afraid I can't give away the source of my intensity.....but I'd like to thank her ;)
Its rob in a dress isn't it.
Bench and pullups day. Was feeling lousy from a busy day with not enough food or water which pissed me off as I was hoping ot work on my agression and intesity today. I attempted to work this in my favour!
Bench:
Went for 97kg, things went shit as the bar clanked off the rails awkwardly. Went for a from the saftey catches, it went up but left me ****ed. Took off 2.5kg. and started again. now with 94.5kg on the bar.
3/3/3/3/2/2
Tried a few motivational techniques, punching myself in the head, pulling out leg hair with pliers(suprisingly un painfull and ineffective), thinking of things i hate; football, my pub job, Alex Turner etc. But this is only a marginal improvement on last week. Must try harder.
Pullups:
BW +6kg, started to use my grab board again rather than the chinup bar. Used middle depth 4 finger grips.
3/3/3/2-seconds rest 1/2-deeper grip 1.
All in all a moderate session but with bellow par progress. Schedule clears up a bit next week so ill try and get my focus together.
Give me your grab board mother****er
Not trained in a while due to work commitments and drinking. Got my self back in training today, at the "tone zone" leisure centre gym. I wonderd in to see the usual sights of 1 power rack, a host of shit machines, a bunch of **** doing a million diff bicep excercises, lots of muscle vests, but no one in shorts (what a supprise). Now at first I was briming with confidence, but quickly began to realise that despite their weekness alot of these guys looked bigger and more defined than me. There were a couple with clearly low bf's but protruding bellies which led me to suspect roids, but I think that was me making excuses to myself.
These guys stared in wonder as I wondered over to the power rack and started squatting (prob wondering why my depth and form was so shit) which was usefull as I had a www.thermolife-uk.com T-shirt on. Whilst I saw a training duo doing seated bicep curls swap weights after everyset, taking it in turns to use heavy, then light ones!!! Surely they cant all be genetically gifted enough to train badly and make great gains?
Squatting went ok: 105.5kg as I was aiming to do 6 sets instead of 5
3/3/3/3/3/3 all good, shopuld have upped the weight.
Dips: one of my better excercises so determined to hold my own here. Grabbed the 30kg dumbell and set to work.
3/3 Too easy
32.5kg
3/3/3/3
I have just started on Xplode Reload, I know its the type of supp that you guys normally frown upon. But I did notice a hell of a pump, despite the low reps, and my strength seemed to hold its own. Took a second serving after training with my dextrose and the pump has lasted about 3 hours, some of this is prob glycogen supercompensation.
Now if i wanna pimp my supps to the people who train in this gym im gunna have to display a decent level of strength if i am to have any credibility. I think i found my motivation...cutting diet effectivly abandoned.
At last, nice squatting, also, that journal entry sounds like one of Rayza's old ones :021:
Great journal entry, mate. I think you have graduated from Rayza's School Of Heterosexuality. Bravo :041: . Now go and pick up some chicks :117: .
Rogue_zero
21-07-2005, 10:35
Dont worry about it mate. Your impressions of how you look are totaly different to how others see you. I still think of myself as I was at 16yrs old, Its weird but true. As rule of thumb people who puff themselves up and strut are usually smaller than they think, people who dont think their big at all are usually alot bigger than they think!
Nice squatting
My rule of thumb,get in the gym and get the feck out as soon as possbble and dont watch nobody else,as every individual is different.
Great journal entry, mate. I think you have graduated from Rayza's School Of Cottaging. Bravo :041: . Now go and hang around the mens toilets George Michael style and pick up young boys like i do :117: .
Riiiiiight.
Nice squatting by the way Buff.
See you in court, Neil. I am suing you for libel.
:043: :043: :043: :043:
Stalkerpac got owned
learn to tell anecdotes with more intensity
See you in court, Neil. I am suing you for libel.
On what basis,i refer to the following taken from your own journal,post No.19 dated 02-02-2005 :
then decided to call it a day, and headed to the changing room to check out the cute naked guys
You lose(r).
I found my Furry!!!!
Friday nights and the gym is pretty empty, a nebie being inducted, 2 ****, a few tonned looking girls, a roid monster doing shite dropset lateral raises and an old guy in a rag top and baggies doing deadlifts (over200kg)...none of that mattered...the rage came form within.
I was feeling crippling doms from the last session of dips an was worred about my bench, **** it, I am Milner respect and fear me.
Bench: 96kg on the bar
3/3/3/3/3(a wobble on the second and it clanged off the catches, nomrally i would have stoped, not today finished the set)/2 (and some burst blood vesseles in my eye!)
Have that you fags.
Chins. 7.5kg between the legs
3/3/3/2/2/1
There was still rage left at this point. So i walked past the roider to the old man, said "nice, respect the lifts", then walked back past the roider and said "for a big boy you train like a total fag". He stared at me blankly for a moment, before i went over to a guy in a rugby top who had come in to pimp reflex whey to him, thanks for listining, queer.
Xplode Reload or placebo? Was pumped to shit when in the changing room, so musch so it incumbered my changing as i rushed to escape roid monster re-precusions.
Ok ok, after a few MSN comments people don't really think i told the roider "for a big boy you train like a total fag", I 'll admit i didnt, it was just "your a fag" then i walked off.
GoldenArrow
22-07-2005, 23:05
Still not buying it
Ha ha, you r right, i was just trying to impress Ben, i didnt even go to the gym yesterday.
I did go to the gym, the training related section is all factual, and it has properly ****ed me up, I had to go home early from work sick and can barely get out of bed today.
It seems exposing my metrosexual body to some genuinly hetrosexual training has left me even more "week as piss" than normall. I have a general felling of leatheragy and heavy ness of the limbs. I am supposed to deadlift today, should I? Am i going to addapt to this, maybe with some increased eating. I really don't see myself able to do this 3 times a week plus boxing twice, yet there are others (the demie god that is Alex Turner) who weight train more, probably with more intensity and still fit in more cardio!!
GoldenArrow
24-07-2005, 11:10
Yes, but I have overtrained in under 3 weeks this time....
Death has come for me, I have no strength to fight him.
BengDogg
24-07-2005, 15:55
Youl be fine in no time Windy Miliner
Felt a bit sick so I crashed out for about an hour after training, half a sleep on my bed, woke up and ate a bucket of chicken. Felt much better.
Two meals later and i have the strength to type up my training.
Deadlifts: The pulling was dogyer than that at Tims' family reunion.
Started with 130kg on the bar did 3, in a resp pasue fashion, realised this was way too much and dropped it to 115kg.
Things went form bad to worse, it ended up being around 15 or so singles, with 60seconds rest between em.
Bicep Curls: EZbar plus 35kg i set 5-6 i wasnt really counting.
BengDogg
24-07-2005, 20:46
Could also be something going round, i think my last few days of feeling flat are to do with some kind of virus, i was sleeping in the afternoons and my normal sleep at night just feeling knackered all the time, sounds similar to your problems
GoldenArrow
24-07-2005, 20:48
And mine, I thought I was going to die from tiredness yesterday.
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In the end one of my female freinds pointed out that my behaviour was "disgusting", an i realised she was infact correct. Felt a bit guilty so went to the gym to punish myself.
Squats 107.5 on the bar,
3/3/3/3/3 depth and form were terrible i felt appauling, went to the toilets and took a nasty, nasty dump. Will stick at this weight and try to sort myself out.
Dips 37.5kg in backpack-was accused of stealing the plates!!!
3/3/3/3/2/2
Didnt feel any better phyisically or emotionally after all that :-( Then i got a tx from the girl suggesting we book a room in the travel lodge opposite my work for the night...thouroghly confused.
Rogue_zero
26-07-2005, 17:09
treat em mean keep em keen. (apparenly). Digusting behaviour would have been doing that poo in her handbag. Actually, go to the travelodge.....
Well, you're not online, so..... good shit
Bench and pullups today
Bench: can actually feel my technique improving
97.5*3 Too easy
100kg-hetro territory(shame its only for bench)
3/3/3/3/3/2
Pullups: Going no where very quickly BW+7.5
3/3/3/2/2/2 did the full 3 reps for the later sets, but the ROM was gash on the last rep.
Was training with one of my customers, (he will be posting on here soon), I was explaining the benefits of reflex over dymatize whey, when two metro's made "ya ya ya" scoffing noises at my geekyness. My customer pisssed himself laughing and said he saw their "benching" on the smith machine, 15kg per side, 3inch ROM.
Nice benching there mate.
Cheers. Hmmmm my elbows are not too happy about this new load level.
Doms in my abs today, got this last week too. Is this a sign of good (better) technique?
BengDogg
30-07-2005, 16:25
Could be since doing bridged bench i find it hits my whole body ioncluding abs next day or so
Cool, looks like im on the right track. 30mins of hungover bag work today, elbows possitivly fumming about that!
This weeks pre training excuses-on the piss on friday, was out till 3 sat, but didnt drink, only had avacodo and bacon for breakfast.
Deadlifts: 120kg was doing them in sets of 3 but kinda rest pause fashion, form was, as always, shocking.
3/3/3/3/3/3
Met a customer of mine in the gym and spotted him for squats, I told him to sit back more, but he said he always felt like toppling foreward when he reached depth. Then a woman behind me suggested he put a block beneith his heals. I told her I had heard bad things about that, she replied she had been training for 20 years! If it had been a regular gym rat i may have had a bit of an argument about this but
1) I was right and knew it, but didn't actaully know why
2) She was really, really HOT. Former british open pose figure model. Nicely tonned but with a good rack(and a top which complemented it nicely). She said she had been training for 20 years, but didnt look a day over 30. I gave her my card in a vague hope that she would use it for personal reasons. Lets hope i can claim a victory for Team WASP.
1 hour half assed boxing training. Bit of HIIT sprints, some skipping, focus pads and a few knuckle pushups. Lacking in intensity really.
I can just imagine you giving out your card you queen, 'hey baby i'm marmite, if you want to lose that ass, call me'
Yesterday was squats and dips.
Squats: 107.5kg
Beggining to find fowerlifter form a bit more, lowering the bar means you have to angle your body foreward more,then sitting back and trying to keep shins straight. Still unsure of my depth tho, think i will stay at this weight next session and be sure to nail it properly.
3/3/3/3/3/2/2 then on the last rep i took my right hand off the bar and grapped that catch bar to push myself up. As soon as i did it i realised how monumentally stupid that was!!
Dips forgot my rucksac, had to grip a DB between the legs 37.5kg
3/3/3/3/3/3. After advice from Bunsen Burner Alex Turner, i dont go below parallel, this only feel like a half a dip to me, but have been "noticing" my shoulders recently after my rapid increases in bench and dip weight.
Timmy, the line is 'hey baby i'm marmite, if you want to loseN that ass, call me'
1 hour half assed boxing training. Bit of HIIT sprints, some skipping, focus pads and a few knuckle pushups. Lacking in intensity really.
Stop gaying it up and wasting your recovery on fighting with ****ing gloves like a sissy when you should be deadlifting or eating.
Who said anything about gloves? Deadlifting and eating duly noted tho, will def be increasing my poundage on both fronteirs.
I can't believe you ****ing let go of the bar, jesus
Right time for a much needed update.
Last friday was ment to be bench and pullup day, but Alex insisted we went and got drunk at Xfm's First Friday. So i bodged together some crap home training.
Bench: a bit over 100kg? maybe 105ish on my high bench with thin bar.
3/3/2/2/2/1/1
Session was rushed, wasn't really "in the mode"
Then to Alexs, M25 and M4 rammed, arrived nearly an hour late to find Alex drinking cheap South african wine. He made me finish the second half of the bottle.
Since we were taking public transport to the gig, we decieded a 6pack each would help us fit in with the terrorists/scum. Since we hadnt finished this by the time we reached the bar where we were meeting Alexs friend at, we sat on the curb infront of said bar(which had a pavement license) and drank our tinnies with the pigeons/homless.
Highlights of the night include being asked for a light by a not unatractive girl, and Alex repliying "No we're to healthy" and hitting the side bicep pose. The girl squeezed his arm squeeled and ran off to tell her friends...we never saw her again.
Me telling a guy that was singing who looked like Shaggy Doo "Qudos on the singing but where's Scooby and the gang?"
Me getting home and mixing up a pre-bed casein shake despite my state of utter spastication. Alex remarked on the extreem manlyness of such an act and swore he would endevour to do the same from now on. Of course he will deny it, to try and maintain his image of a hard man.
When Alexs freind asked how I knew Alex definatly not replying "We met on an internet forum for weight lifters"
Lowights, getting on exactly the wrong bus and going the opposite direction to home and ending up with a massive taxi fair.
When Alexs friend asked if I was a wrestler, alex, laughing a little too hard,repling "Does he look like a wrestler?"
I got up at stupid o'clock and did a danger drive home to catch the girl from the date I will refer to as "Tucker Max Monday" as she was going away that day for a few weeks and wouldnt be getting any for a while....her not me that is. she didn't mind my "o'duer de tequila factory" or the fact that i had shunned her the night before for a drinking binge with Avid O'leary, maybe she aint all bad.
All this combined with a 7till finish shift at work ment that Sundays deadlift session was spent in bed asleep.
Monday, boxing training, my HIIT sprints increasing nicely.
Tues Squats and Dipps.
Squats:110kg
3/3/3/3/3/2/(Had a long pause to chat to a hot girl, but think whe was a bit retarded)3
Getting the bar as low as possible seems to really help.
Dipps: 40kg
4/3/3/3/3/3/2
Excellent session, wasn't feeling particularly focused but busted out some good lifts.
Here endeth the chronical.
GoldenArrow
10-08-2005, 11:41
~~~~~~ again
Last Fridays bench and pullup session. Have been working too hard all weekend to post, or train, I keep missing sundays deadlift session :-(
Bench: 105KG def more than I lifted last week
2/3/3/2/2/2/1
down to 100kg
2/1
Lots of failing on these sets. A couple of guys rushed over to spot me, I had the saftey bars on(after a home alone lifting session where i got pinned and due to the complexity of the set up had to rest the bar on my chest and strip weights from one side of the bar till i could flip it off, i was blacking out by the end of it), and whilst I appreciated the thought, I don't like people interefering with my lifting. I had to say "no" mid lift when they tried to assist, when i knew i had the rep left in me. Having to speak when lifting releases air etc and ****s it up.
Pullups: BW+7.5 kg
3/3/3/2/2/2/2/1
Didn't quite drop to fully extended to protect my elbows.
Looks like I'll hold at 105kg on the bench. Trying to get 8sets of 3 as this is a similar volume to 5*5...how long before Rob tells me to "just do 5*5 you ****ing fag"
Boxing training:
Interval sprints, jogging distance decreased, and reps up, feeling fitter and fitter. Skipping was the usual. Bag work lasted longer(jokes about ugly girlfreind nor getting me off quick enough) and def hitting harder. Should have my shit together enough for an ABA fight this season, Ill get it videod and if i win ill post it.
Rogue_zero
16-08-2005, 08:02
giva Aba a punch from me, I hated supertrooper and waterloo
BengDogg
16-08-2005, 08:34
giva Aba a punch from me, I hated supertrooper and waterloo
hahhahahaha funny!!!!!!!!!!!! :043:
Trying to get 8sets of 3 as this is a similar volume to 5*5...how long before Rob tells me to "just do 5*5 you ****ing fag"
This long, you little fag.
No one gives a flying shit about your CV. Just put; Boxing - 2 hrs. Or something.
Good benching.
BengDogg
16-08-2005, 12:32
i voted option 4 but i dont mean it, i just thought the phrase sleazy weakilings was funny as hell
Will do Tony!
No worries beng, I didnt mean any of the things I posted on your friends re-united page either.
Squats and Dips day.
Squats 110kg:
3/3/3/3/2(droped bar off my back)/2/1
down to 100kg
2
Holding the bar lower down my back was killing my wrists and i was griping it as wide as the power rack catches, meaning i was pooing myself about re-racking it and catching my hands. Depth was good, form was feeling luverly also.
Dips BW+41.25kg
4/3/3/3/3/2 Saw the clock and realised I had spent too long pimping supps and not enough time training and had to cut my session short.
Holding the bar lower down my back was killing my wrists and i was griping it as wide as the power rack catches, meaning i was pooing myself about re-racking it and catching my hands
bang bang,
same problem here. imagine how it feels squatting with a thick bar..
get some wrist wraps, i have
Right time for a much needed update.
Last friday was ment to be bench and pullup day, but Alex insisted we went and got drunk at Xfm's First Friday. So i bodged together some crap home training.
Bench: a bit over 100kg? maybe 105ish on my high bench with thin bar.
3/3/2/2/2/1/1
Session was rushed, wasn't really "in the mode"
Then to Alexs, M25 and M4 rammed, arrived nearly an hour late to find Alex drinking cheap South african wine. He made me finish the second half of the bottle.
Since we were taking public transport to the gig, we decieded a 6pack each would help us fit in with the terrorists/scum. Since we hadnt finished this by the time we reached the bar where we were meeting Alexs friend at, we sat on the curb infront of said bar(which had a pavement license) and drank our tinnies with the pigeons/homless.
Highlights of the night include being asked for a light by a not unatractive girl, and Alex repliying "No we're to healthy" and hitting the side bicep pose. The girl squeezed his arm squeeled and ran off to tell her friends...we never saw her again.
Me telling a guy that was singing who looked like Shaggy Doo "Qudos on the singing but where's Scooby and the gang?"
Me getting home and mixing up a pre-bed casein shake despite my state of utter spastication. Alex remarked on the extreem manlyness of such an act and swore he would endevour to do the same from now on. Of course he will deny it, to try and maintain his image of a hard man.
When Alexs freind asked how I knew Alex definatly not replying "We met on an internet forum for weight lifters"
Lowights, getting on exactly the wrong bus and going the opposite direction to home and ending up with a massive taxi fair.
When Alexs friend asked if I was a wrestler, alex, laughing a little too hard,repling "Does he look like a wrestler?"
I got up at stupid o'clock and did a danger drive home to catch the girl from the date I will refer to as "Tucker Max Monday" as she was going away that day for a few weeks and wouldnt be getting any for a while....her not me that is. she didn't mind my "o'duer de tequila factory" or the fact that i had shunned her the night before for a drinking binge with Avid O'leary, maybe she aint all bad.
All this combined with a 7till finish shift at work ment that Sundays deadlift session was spent in bed asleep.
Monday, boxing training, my HIIT sprints increasing nicely.
Tues Squats and Dipps.
Squats:110kg
3/3/3/3/3/2/(Had a long pause to chat to a hot girl, but think whe was a bit retarded)3
Getting the bar as low as possible seems to really help.
Dipps: 40kg
4/3/3/3/3/3/2
Excellent session, wasn't feeling particularly focused but busted out some good lifts.
Here endeth the chronical.
LMAO
I have it on the highest authority that you didnt tell any good anecdotes and therefore have not been following my advice.
(thursday 30mins HIIT-just for you Rob)
Firday Bench and Pullups.
Bench 110kg(thinking it was 105)
2/2/2 was thinking "this is ****ing tough i realy havent been eating enough"
realised my mistake, took it down to 105
2/2/1 was shattered
100kg
3
90kg
7
Pullups: bw+7.5
3/3/3 was pretty drained from the benching fiasco, ditched pullups and did rows
45kg
3/3/3
Looking back those rows are def wrong, there was a 20kg plate on each end and then some so thats at least 60kg.
The usual Friday Saterday drinking combo. With extra drinking on Saterday being an all dayer. Then Sunday deadlifts:
Did them Sumo for a change felt a lot more comfortable.
120kg
3/3/3/3/3
125kg
3/2/1
Was feeling good despite my savage hangover. I used to love squats, now i love deadlifts too. I really enjoyed pulling today.
Although I didnt have any probs in the gym when I got in the car and changed gears I got a funny pain in my left shoulder and it felt really week. Its been pretty sore all day.
My hangover on sunday morning was so bad i couldnt even walk really never mind pull. you must not be drinking enough ;)
Good to see you getting in the dead groove tho.
My shoulder "clicked" in the night on monday and felt a lot better on tues but still a bit tender so i decided not to dip. My hams, glutes and calves were aslo aching and tight from my deads on sunday so after some discussion with those in the know I opted for DE squatting and rotator cuff work then lots of stretching.
DE squats:
20* the bar
10*60
80*2
80*3
80*3
80*3
80*3
80*3
80*3
80*3
80*3
This went fairly easy, tho i was told to "explode out of the hole" but it was more the kind of explosion you assoisciate with a water baloon than a phospher grenade.
For rotator cuff work i did the two excercises from this article:
http://www.t-nation.com/findArticle.do?article=body_145shldr
Plus a kinda flasher opening his overcoat type movement.
I used 10lb dumbels.
Stretching was a selection from a poster on the gym wall, did each one twice and held it for 20 seconds.
Flet a hell of a lot better after, my shoulder held up fine to all of it and the pain had subsided considerably after all that. Having a girl sleep on it for a lot of the night seems to have agravated it again tho :-( In the end I woke her up and told her to get off.
i wouldnt do rotator cuff work while you still have pain.
I prob should have been a bit clearer, it was painfull when it happened, but after it clicked it was pretty good, not really "painfull" but just "noticable" and slightly week feeling. There was no pain when doing the excercises and by the time i finished it was actaully feeling better to the point that I thought it was 100% better untill I moved it to certain positions. Today it is back to "noticable"
you should have punched her in the womb for that
Rubish session, back to training at home after they tried to charge me, ME, to train at the leisure centre. Bloody new girl didnt know who I was, she looked like a squirrel too! You got any realtions in the Surrey area Ben?
Bench: estimate 102.5kg
1/1/2/2(f)/f
took off 6.5kg
3/3/2/3/2/2/1/1/1
Pullups on the grab board, medium depth grip: BW+7.5
3/3/2/2/1
Deeper grip
2
BW back on medium grip
3/3/1
Really think I need an olly bar, plates and a decent low bench! Or maybe I should stop whinning and just get stronger.
GoldenArrow
26-08-2005, 14:29
...or pay to train in the gym like you should have been doing anyway.
Next thing Ben will suggest people stop using MP3 sharing software!
Pullups on the grab, board medium depth grip: BW+7.5
3/3/2/2/1
Deeper grip
2
BW back on medium grip
3/3/1
WTF ?
Sorry that was ment to be "on the grab board, medium depth grip"
why was the bench so low?
I dunno what was wrong with the bench i can never lift as much on my home set up as an olympic one!!
Deadlift day, Id been looking foreward to this all week, but then 5 mins before i got a case of the "gym fear" It didn'y help that my car tax had run out and I had to cycle, with a flat tyre, (damn brother stole my pump) to the gym which is about 5 miles. Tim had challanged me to doing 140-170 in 2.5kg increments. So I thought if that skinny gay can so can I...
10*60 (worryingly puffed by the end of this)
100*3
140
142.5
145
147.5
150
152.5
155
157.5
160
162.5 (PR)
165 (f)
165 (f)
165 (f)
Very angry about the failing. I was slapping myself, punching my chest, rapping knuckles on my head and screaming as I lifted. The screaming eventually bought squirrel features down from reception. She said "I thought you were dying down here" I replied "close! new personal record though" she didn't care, and told me to put my shirt back on, the wh0re.
Backed off to 145
2/2/1
That was me spent, cycled home, and did some stretches while I wait for my chicken to cook.
Tim had challanged me to doing 140-170 in 2.5kg increments. So I thought if that skinny gay can so can I...
......and you were sadly mistaken :025:
also, drive it anyway, queen
After a bit of a forced layoff due to poor home training eqipment, which will no longer suffice now that i have a taste for a roper olly set up, and not enough cash for the gym i fnally got down to it yesterday. Had to cycle again, annyoing as i was planning to squat.
Squats: 120
3/3/3/2
100
3/3/3/3/3
Bench: 105kg
2/3/3/3/2/2/1
Was pretty pissed off about the bench, squatting seemed to hav taken it out of me a bit. Since i hadnt been training the last week i had also been skipping meals, i immediatly tried to rectify the situation with a 12inch subclub with cheese, 2liters of pepse(full sugar), a cookie, a bag of crisps and a pint of milk.
you dropped 20kg!!!?!?!?!
Yeah i just wasnt feelin good about the way training was going, i was exhuasted already and wanted to get in some decent volume whilst being sure i got depth.
fair enough, decent weight at first. good eats
Sunday deads. Fridays session had left me stiffer than Rob at a Star Treck convention, and I was knackered from a days roofing.
140kg
3/3/3/2(left grip failing so down to doubles)/2/2/2/1
will take chalk next time.
Lots and lots of stretching, esp lower back. I found if i lay on my back and got into a tuck ball and rocked on the curve of my back it seemed to be quite theraputic. Very tempted to get a foam roller. Or maybe when i actually join the gym Ill demand they buy one, and some dipping chain.
Squats and Dips:
Squats 120kg
3/3/3/3/3/2/3/1
Dips BW+40
4/4/4/3
Elbows and shoulders were pretty sore so BW+10
7/7/7 Keepings elbows tucked in kept the soreness down.
Lots of stretching.
The lass on reception recognised me and let me in for free, so i thought id push my luck and asked about the dipping belt and foam roller. She said she would see what she could do!!!
good progrees on the squats
RE:the sig
Its funny because its true...
Cheers pick, I think a lot has been to do with technique improvements, credit to Alex and also Tim for advice there. Now have a lower bar, wider grip and stance, sit back more keep shins more vertical etc.
you ****ing wish it was true, any excuse for your shitty deadlift :025:
Rogue_zero
07-09-2005, 07:48
what is a foam roller? i take it its not what i painted my walls with.....
The lass on reception recognised me and let me in for free, so i thought id push my luck and asked about the dipping belt and foam roller. She said she would see what she could do!!!
Don't believe him, he flirted with the Jack the gym instructor. Great squatting though :D
LMAO, that sounds about right
From bad to ****ing worse:
Bench
105kg
2/2/3/2/1
100kg
3/3/2/1+2 assisted
Pullups BW (which is down few kg) +5kg
3/3/3/2/2/
bw only
3/3/3/3/3/2/2/1
My right elbow was giving me a lot of jip, my back was stiff and sore, my abs ached, and looking back i had only had 2 shitty meals and had just totally fogoton to eat.
Also i think the dbol is wearing off, is there anything i can take to help retain strength after a cycle of dbol only?
Just kidding, I have no idea why my rapid progress has not just stalled but is now in reverse!! I was on Xplode Reload and Dicana but have now stopped. Or maybe its in season boxing training and not enough food/sleep.
Nice volume on the chins.
Cheers, I was pretty pissed off with the way the workout had gone so I dropped to bodybweght and just kept banging them out, neutral grip, (i should have said) for the BW only sets. I found them easyer on the elbow.
GoldenArrow
10-09-2005, 08:51
eat.
TO compensate for yesterdays gayness I hit the deadlifts today:
145kg:
3/3/3/3/3/3/3/3
Using chalk helps a **** load!!! Will up the weight next week. Back will need some resting though.
GoldenArrow
10-09-2005, 17:43
Short session.
Also.......PULL MORE THAN TIM FFS!!111111
GoldenArrow
10-09-2005, 18:04
Well he's been talking about it long enough!
He looked good today, if skinny me can pull 140 im sure he can pull 165 with no trouble.
Definitely, i would of thought 170+ now for a single
Are you still rounding?
Not massivly, no where near my IC meet levels anyay. As to perfect lordosis, prob not quite, I'd say flat backed.
Been monumantally busy with many things, just quick update:
Friday squats and dips:
Squat 125kg
3/3/3/2
120kg
3/3/2/1
Dips (with shinny new dipping belt) +40kg
3/3/3/3/3/2/1
BW only
10/8
Black Knight
18-09-2005, 15:42
Good solid session, fella.
Things ahve been very topsy turvey of late. Im ditching the old routine, and will be starting a new one next week. Probably THE 5*5 routine tues and friday, boxing mon and thursday, extra sparring/skillwork/gpp on sunday. For now im resting up some old, and some new injuries. Have to let my elbows heal after i got an unrequested "spot" from a lad, who hoisted on side of the bar onto the rack, a catch pin to high, after a squat set and I had to drop the lot from standing. This buckled the saftey catches and I became "the ****** who uses weights which are too heavy for him!"
My new thoughts are:
Mon-Boxing
Tues-
Front Squats 3*5
Lunges 2*5
Dips 5*5
Bent over rows 5*5
Wed- REST
Thursday-Boxing
Friday-
Sumo Deads 5*5
Bench 3*5
Dumbell OHP 2*5 (standing of course)
Pullups 5*5
Sat-REST
Sunday-HIIT followed by
3*10 cuban presses
3*10 sledge hammers ? Rob told me about them, you hold a sledge hammer by its shaft and wave it around for grip/wrist strength.
3* As long as possible Planks
Something else low CNS stress but good for me.
Bad in my eyes Milner.
My thoughts:
1. Front squats and lunges but no back squats. You are going to become unbelivably quad dominant. Hams, glutes and PC all gonna miss that back power squatting.
2. Imbalance. You've 5 excersises that will internally rotate your shoulders and precisely 0 that will externally rotate them. On top of this you've got boxing twice a week which will further pull your sho's forward by shortening your pecs...a complete recipie for bad posture and future lifting probs IME.
3. DB OHP 2x5 once a week? If you wanna box why such little focus on building big powerful sho's ?
4. TBH if you wanna box, why bother with heavy Lower Body work at all? Itd be beneficial to be extremely mobile/agile/flexible (but light) in your LB and carry all your effective muscle (weight) in your sho's etc.
Cheers for that Ben,
1. AT suggested for Red that he swopped back squats for front squats if he was doing lunges on the same day. I thought that lunges were a more ham/glute dominant excercise anyway?
2. Understood. What do you suggest, face pulls? How should these be integrated into the routine. Im not really up on this area of training. Ill get some research done.
3. I already have disproportiantly large shoulders, (or small body), Bench is pretty shoulder dminant excercise, so are dips. I haven't done OHP in many months and yet my delts are still ahead of the rest of me interms of development. When sparing my shoulders are the muslce which suffer the most lactic acid build up, my coaches recon it is due to the type of weight training I do. My boxing coaches actually frown upon all weight training.
4. I have already come to the conclusion that I will never be a great boxer or even a really good one, instead I would like to be a pretty decent boxer and a big strong guy taboot.
Back to the drawing board.
GoldenArrow
29-09-2005, 12:11
Lunges are quad/glute dominant, also depends how you do them.
From what I remember you have weak posterior chain though.
Since I didnt do anything like this when I was younger and it looks kind of fun:
http://www.strengthcats.com/ZEtrainingyoungathletes.htm
Cheers for that Ben,
1. AT suggested for Red that he swopped back squats for front squats if he was doing lunges on the same day. I thought that lunges were a more ham/glute dominant excercise anyway?
2. Understood. What do you suggest, face pulls? How should these be integrated into the routine. Im not really up on this area of training. Ill get some research done.
3. I already have disproportiantly large shoulders, (or small body), Bench is pretty shoulder dminant excercise, so are dips. I haven't done OHP in many months and yet my delts are still ahead of the rest of me interms of development. When sparing my shoulders are the muslce which suffer the most lactic acid build up, my coaches recon it is due to the type of weight training I do. My boxing coaches actually frown upon all weight training.
4. I have already come to the conclusion that I will never be a great boxer or even a really good one, instead I would like to be a pretty decent boxer and a big strong guy taboot.
Back to the drawing board.
1. Try 'em! For me, excruciating DOMS in quads. Nowt else. AOL may have a point however.
2. IMO and IME just throwing a few sets of Face Pulls in as well wont be enough. It'll break down like this:
Deads - pull sho's forward
BB Rows - strengthen lats therefore internally rotate sho's
Dips - shorten pecs therefore pull shos forward
Bench - ditto (though less if you're doing PL, elbows in, bench)
Chins - same as bb rows
Boxing - same as bench and dips
Id switch the BB rows for a CSR as well as face pulls, though, thinking about it, if you've been training like this for a while, and had no problems, then maybe your not prone to postural imbalance...
3.
a) So what? Make them your best feature. No need to try and weaken them, you're not a BB'er looking for symmetry. Look at any big puncher and tell me he doesnt have disproportionatly large sho's. Also, as long as they're balanced ant-->post, i cant see any imbalance prob with having over strong shos.
b) No shit Milner you beanhead! They suffer the most cos your ****ing USING them the most!
4. Furry muff.
Thanks again mate,
1. I have done lunges, using the step back method, and found the DOMS was always most in the glutes then hams.
2. Though I have been training a while, the majority of the time it was with piss poor weights and deadlifts are only a recent addition to my training. I suspect that now i am increasing the weights used, heavy deadlifts espicailly I will be more prone to the type of postural problems you are talking about. Again boxing is something I have only started a year ago. So while I may have got away with it so far, prevention is better than cure.
3a) Point taken. Big sholders also give a nice V form a BB perspective too.
b) Of course!!! But the lighter/less muscle bound fighters dont seem to suffer as badly as I do.
4. Im resigned to my fate of mediocracy ...
Having done a mornings worth of reaserch I am rapidly comming to the conclusion that a routine of "2 workouts twice a week repeat untill stronger" is a pretty crappy way to train. It looks like I am goin to have to break my training down into cycles with a variety of different training throught. This way I can include a vareity of differnt excercises to build core, posture chain, RC, agility, flexibility, form, and strength in a number of different excercises not just the previous 6-8 I would do every week.
Ah OK, when i say lunge i think dynamic step forward. Lunging backwards is defo more glute dominant.
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