No more going to competitions, I'm going to compete!

[GoldenArrow]

**** me, presumably you do it more with bands?

I assume you mean the line.

No, last week i RACKED the bar by mistake twice with straight weight.

[GoldenArrow]

I told you the thread name......I can't get on FI, due to their server problems I think, without using that anonymouse shit, so I cant be assed reading it any more unitl its sorted.

[Robert]

We don't want that happening to you!
Yes we do :)

He might be a bit prettier if he did.

Also, thats not the right thread. Click his name on FI and search hsi posts.
or click here:


http://www.fortifiediron.net/invision/index.php?showtopic=25817

[GoldenArrow]

Well. I went to the trouble of finding the thread i was talking about..

http://www.fortifiediron.net/invision/index.php?showtopic=25817

[GoldenArrow]

New shirt, briefs and bands ordered :ninja:

[Narc]

Oh god

[GoldenArrow]

25/08/05 - DE SQ/DL

Box Squat: warmup then 140/(10x1)
Zercher Squats: 65/5, 75/5, 85/5, 95/5, 105/5. Click here for 105 (www.alex-gold-training.co.uk/videos/zerchers.wmv)
Hanging Leg Raises: couldn't be arsed so...
Pulldown Abs: 42/10, 56/8/8.
Turkish Get-ups: 30/1-1, 35/1-1/1-1/1-1.
Rope Hammer Curls: 10k/50/50/50/50.

Treadmill - 5 mins
Rower: Intervals, level 10, 30s work, 60 rest, speed <1:40, 5 intervals.

[Narc]

hurt?

[GoldenArrow]

A lot. But at the same time not much more with 105 than 65.

[666]

Are you squatting with a cap on you gimp?

[PikeKing]

Are you squatting with a cap on you gimp?

yes he is a gimp

[GoldenArrow]

I'll gimp you!

[GoldenArrow]

I'll cap you!

[666]

:050:

[GoldenArrow]

26/08/05 - ME Bench

High Band Tension Raw Bench: (doubled greens+)60/1, 70/1, 80/1, 90/1, 95/F, 95/1, 80/1/1.
Floor Press: 80/8, 100/8, 120/3
Standing Row: 40/8-8, 60/8-8, 75/6-6.
Chuck V Pulldowns: 42/8, 56/8/8.
Kelso Shrug on CS Row: 60/10, 100/10/10.

Holy mackerel! Ok, so that was odd. Band tension almost lifting off the 55 kilo dumbells, had to anchor them with 20 plates so they didnt move. Interesting when I took out just the bar, cause there was no weight I got a bit of a wobble then the bands took over, it was like I was getting electroshock! Racked it and put some weight on! At top set I estimate 120 at bottom, over 200 at top.
Ran out of steam towards end of floor press.
Standing row - facing cable stack at elbow height. One hand.
Chuck V pulldowns - V handle, walk away from lat pulldown, pull to abs.

Oh, would have got vids but dropped my camera on the way in and now it doesnt work.

[PikeKing]

which way was your baseball cap?

[GoldenArrow]

I left it in the office. Just realised. :(

Also, I need to fix this camera before the comp. It seems quite ****ed though...

[dodgy_damo]

[QUOTE=GoldenArrow]22/08/05 - ME SQ/DL

Natural GHR: Green band/6/6/5.

Meant to say I had serious DOMS after this beauty :047:

[GoldenArrow]

Yes, might not do them today, feeling a bit of a twinge in my left ham

(posting this so I can see I had fair warning when I tear it trying to deadlift later)

[GoldenArrow]

29/08/05 - ME SQ/DL

Equipped Deads (44 Centurion): 60/3, 100/1, 140/1, 185/1, 225/1, 255/1, 275/F/1.
Front Squats: 80/6. Aborted cause could hardly walk.

Meant to be raw but I realised if I didnt try equipped this week I'd have no idea what to try on openers day etc.
Blood pressure when at the bar was immense! Everything up to and including 255 flew up, 275 drifted away from me. Sat down for 5 minutes, thought over the lift, did my belt up a notch looser so I could use my abs ( ;) ), then got it. Was slow after the knees, need to think glutes and work with the bands.

Short story of the rest of the workout.....was ****ed, went home.

[PikeKing]

i think u need a bigger deadlift

[GoldenArrow]

600 lbs baby :cool:

[BengDogg]

fook! nice goin!

[PikeKing]

lol at first glance i thought that said nice groin

[GoldenArrow]

That too :D

[JumboTron9million]

Nice pull GoldenShower.

Your a semi-sumo-ina-squat-suit kinda guy aren't ya ?

JBT

[GoldenArrow]

Totally sumo, toes pointed 45 deg out, 2 inches from plates. HARD to get to bar and arch in a decent suit.

[Narc]

oh ****ing sweet

[666]

Cooooooooooooool! Bastard.

[Robert]

Got your txt. Well done you fat ****.

:040:

500 with doubled greens next max out! :026:

[uk machine]

Great deadlift,Mr Gold :026:

[dodgy_damo]

Nice pull, I'm pissed off I missed it in person :019:

[Icepick]

Nice deads,so how much do you think the suit gives you as I was always under the impression that you dont get much more from equipped deads

[Tricky]

Shit

[Tricky]

Hot

[DMPM]

600lb deadlift. Sick.

[BFT]

:041: 275 Woooooooo :041: 275 Wooooooooo

[GoldenArrow]

Nice deads,so how much do you think the suit gives you as I was always under the impression that you dont get much more from equipped deads
15k ish. Would be more, but I cant lock it out. Mike at liftinglarge reckons he gets 150lbs out of his centurion.

[ice_mach]

Remember reading something from lattimer saying you have to learn how to lift in the suit to get full benefit out of it?

[GoldenArrow]

Lattimer squats now does he? :D

Anyway, any and all equipment takes time to learn, also getting into the tighter gear is an art you have to learn. It also shifts weak points around so you need to train for that.

[GoldenArrow]

31/08/05 - DE Bench

Bench (doubled reds): 90/(10x2).
Bentover Row: 80/6, 90/6, 100/6.
Kelso Shrug on CS Row: 100/10/10/10.
Seated DB OHP: 25/8, 35/8/6.
Cable Add. Ext. Rot: 5k/10-10/10-10/10-10 superset w/
Face Pulls: 50/10, 40/10, 35/10.

Then 12 pints, 4 shots of vodka, 2 cans carling and half a small bottle of vodka.

[jonnymills]

I like the post-workout nutrition. It's a similar theory to mine, except I'd probably opt for Stella over the Carling (gives more bang for the buck). Good stuff.

[GoldenArrow]

01/09/05 - Blast strap messing around

Pushups 4 sets
Tricep extensions 3 sets
Row 3 sets
Face pull 1 set

all with ghetto blast straps

[PikeKing]

ghetto blast straps being chain?

[GoldenArrow]

and cable handles

[uk machine]

Then 12 pints, 4 shots of vodka, 2 cans carling and half a small bottle of vodka.
some good traning there :040:

[GoldenArrow]

02/09/05 - DE SQ/DL

Mobility/Glute Activation:
-Fire Hydrants
-Scorpions
-Supine bridge
-Squat to stand
-Reverse lunge and twist
-Warrior lunge

Box Squat: 90/2, 90/2, 130/2, 140/(6x2), 160/1, 180/1, 200/1.
Decline Situps: Bw/10, 10k on chest/10, 10k behind head/8/6.
No energy today.

[Narc]

how is 200x1 DE? box height? suit?

[GoldenArrow]

Usual.

[Narc]

lol, so;

not/asshole, 12", gay one with straps down

????

[GoldenArrow]

DE then work up to an easy unpsyched single. Inch below. Yes.

[Narc]

Cool, nice box squat then :003:

[GoldenArrow]

03/09/05 - ME Bench

Warm-up/Mobility:
-Band pullaparts
-Band OHP
-Band front/side raise
-Face pull
-Band pushdowns
-Band scapular depressions
-External rotation.

High Band Tension Raw Bench: (doubled greens+)
50/1, 60/1, 70/1, 80/1, 90/1 (just), 100/F/F (both times at chest)
Took off bands, 100/3.
Another day I didn't feel like training.

Will not list warmups again, I do them every time.

Failed with only <130 on the chest, band tension kicked in so quickly it ****ed me up. Need to get more sleep, think that's why the past couple of days have been crap. Slightly worried nevertheless.

[GoldenArrow]

Also, think I might have partially torn a bicep.

[JumboTron9million]

On what day? With the band tension on the bench ?

Rest and heal. Sounds like your near a fry-up mate.

JBT

[GoldenArrow]

On what day? With the band tension on the bench ?

Rest and heal. Sounds like your near a fry-up mate.

JBT

Either deadlift day or DE bench, noticed it tuesday night. I am now thinking teres major, as adduction and internal rotation hurt a bit and the bruise/bleeding seems to be right at the attatchment. Here's a pic, shot from in front of the body with my arm out (shoulder is on right)

[BengDogg]

Ow! Alex your a right off!

[Tricky]

deload?

[GoldenArrow]

Nope, not with only 2 weeks training available before the comp

[BengDogg]

What the option, then? use pain killers and screw your self up more but still do well on the meet then rest?

we will call this the hardcore angle

[GoldenArrow]

well, i don't have to deadlift again heavy. and benching is in a shirt from now on, it will only be rows i'll have to be careful of.

[666]

Surely you'll be alright not rowing for two weeks?

[GoldenArrow]

Yeah, but I'm hard!

[Fred]

or stupid :boohoo:

[dodgy_damo]

No he's well hard, my throat still hurts from a choke out he did on me a few nights ago :062:

[BengDogg]

No he was well hard, my throat still hurts from a few nights ago :062:

Ooooooooooerrrrrrrr mrs!!! :046:

[GoldenArrow]

05/09/05 - ME SQ/DL - Vids of 'squats' attatched

Equipped Squat (42 Centurion): (all reps are a mile high)
60/3, 100/3, 140/2, 180/2, 200/2, 220/2, 240/2 (www.alex-gold-training.co.uk/240x2050905.wmv), 250/2 (www.alex-gold-training.co.uk/250x2050905.wmv), *straps up* 280/1. (www.alex-gold-training.co.uk/280x1050905.wmv)
Band Good Morning: Blue round bar 3 times+ 60/6, 60/6, 80/6.
Swiss Ball Band Situp: Doubled red/8/8/8.
Woodchop: 40/10-10, 50/8-8.

Ok, so got in the smaller suit in only 20 minutes with Damo's help.
Not much use really, since I cant get anywhere NEAR depth with 280. Collapsed a bit in the bottom so came up before it went very wrong, but didn't feel too bad. Course things might change if I was at parallel with it!

Going to try the 44 next week and see. I want to get parallel with 250 and use that as an opener.

[Black Knight]

Are you saying you cant reach depth coz of the equipment or cant squat deeper with that weight?
It looks fckuin' hard anyway up!

[GoldenArrow]

Are you saying you cant reach depth coz of the equipment or cant squat deeper with that weight?
It looks fckuin' hard anyway up!

They were pretty much all box squats without a box. I was just sitting back into the suit (especially with the lower weights) seeing if I'd go any further down, then when I didn't, squatting it back up. Insane.

[Tricky]

i take it you reckon that the weight you'll need to break the suit to parallel will be more than you can get back up ?

You wanna divebomb into 'em i reckon. BOIIIIIIING ! :046:

[GoldenArrow]

Based on the I'd need over 300 kilos to get anywhere near! I was unstable as hell under 280, so I think that's out for now.

ps: Imagine what it'll be like with boss briefs under there too :ninja:

[GoldenArrow]

Did the usual shut the journal down 2 weeks out paranoia, will post all my workouts up to now tomorrow night before I leave for the comp. Don't want any more doubts in my head.

[Narc]

You'll smoke it no worries

[Icepick]

Go kiss some asses dude

edit-that meant to read kick

[Black Knight]

Go kiss some asses dude

edit-that meant to read kick
either approach should get results :047:

[GoldenArrow]

06/09/05 - DE Bench

Bench: 80+blue behind back/(6x2)
Standing Row: 50/10-10, 70/8-8, 85/6-6.
Blast strap tricep extension: 8/8/8/5.
Shirted Bench: cut back HPHD: 100/1, 140/1, 160/1 - heard tearing noise so shut down.

07/09/05 - DE SQ/DL

Box SQuat: blues wrapped 5x+:60/2, 100/2, 140/(4x2), 140/5.
Natural GHR: Green band/8/8/6, blue and green/12.
Plate Crunch (arms length): 10k/12, 20k/12/10/8.

10/09/05 - ME Bench

F6 Bench: (raw) 60/3, 80/2, 100/2, 120/2
*shirt on* 140/NT, 160/NT, 180/NT/Pinned/*wrist wraps on*/1/1. -tendonitis aggrevated so stopped
Bentover Row: 60/6, 80/6, 100/6/5.
Tate Press w/ red band: 15/10/8, 20/6/8.

12/09/05 - ME SQ/DL

Equipped Squat (44 Centurion): 60/some, *briefs* 100/3, 145/1, *belt* 165/1,
*suit straps down* 185/NP, 205/1, 225/1, *straps up* 245/1, 260/1. - way deep and easy enough
No time for assistance work, busy day.

16/09/05 - ME Bench

Equipped Bench (F6): RAW: 60/5, 80/3, 100/1, 120/1.
*shirt on* 140/NT, 160/NT, 170/1, 185/F(out of groove)/1, 190/F (tricep felt
like it was going to tear on way down so called fail) need to ice and rest.

18/09/05 - Squat

Equipped Squat (44 Centurion): up to parallel 250. harder than it should have been.

19/09/05 - Recovery workouts.

1.
Machine rear delts 3 sets
band tricep extension 2 sets
band bicep curl 2 sets

2.
Heavy dumbell side light overhead squat 3 sets
Standing twist 2 sets
Pulldown abs 2 sets
Hypers 2 sets

23/09/05 - 25 mins treadmill walking. Sweating buckets at hr ~125. Unfit.

[GoldenArrow]

25/09/05 - COMP

Squat:

240/F
240/1
260/F

Bench:

180/1
190/1
200/1

Deadlift:

250/1
270/F
280/F

Report here: http://iron-city.net/showthread.php?t=1271

Thoughts:

- bring box down an inch or two for DE work
- rehab elbows (rep work twice a week pyramiding down to low reps when healthy)
- work more in suit closer to comps
- rack pulls just to check it wasn't a real grip problem
- usual, more hams, more abs, get stronger.

[GoldenArrow]

Not training for a good while. May have also ****ed my knee, so I'll see what happens with that. If its what I think it is I may need minor surgery so hopefully it isnt...

[Black Knight]

Shit, that sounds serious!
Not doing any benching either, Alex?

[GoldenArrow]

Nah, if I press heavy I can't lift my arm for the rest of the day and it hurts for a few days after.

I'll have a proper rest then rehab the tendonitis, and hopefully the knee problem will go away on its own :012:

[GoldenArrow]

29/09/05 - Cardio

24 mins cardio, 1 min at 5.5 kph, 1 min fast, working from 8-13 kph.

Knee feeling a bit better.

[PikeKing]

this kind of training is pretty annoying on a treadmill, they take too long to change speed dont ya think

[GoldenArrow]

Less time running = good.

[666]

Less time running = good.

:045:

[GoldenArrow]

Waiting on Mike Hope's reply on EFS, but might squat in my new briefs today. We'll see.

[Black Knight]

why are you running if your knee is ****ed?

[GoldenArrow]

Not a big deal, and only pain in more than 50 degrees of flexion anyway.

If I need an op it'll be a while, and I'm not going to sit on my ass for over a year waiting for the NHS.

[GoldenArrow]

30/09/05 - SQ/DL (reps)

Free squat in new custom Boss boxer briefs: raw. 60/5, 100/3, *briefs on*
140/3, 160/3, 180/3, 200/3, 210/3, 220/5. 140/10. (no knee wraps today)

Did 5 on last set cause three was easy and couldn't be arsed putting more than 5 plates on the bar, then took some reps to hopefully reduce soreness....
.....blah blah blah IPF, usual shit that means "I actually went low enough on most of my reps today"

Sumo deads in same: 100/2, 140/2, 180/2, 220/2, 240/1.

gave up cause bar was bent and had blown my load squatting

Pulldown Abs: 42/10, 56/8/8

These briefs rule. More support than my suit with none of the "**** I CAN'T BREATHE!" effect you get in the suit if you go over 1 rep with the straps up.

Knee feeling ok.

[Tricky]

by 'customised' do you mean they actually fit you! Seriously, what have you had done to 'em?

[PikeKing]

30/09/05 - SQ/DL (reps)

Free squat in new custom Boss briefs: raw. 60/5, 100/3, *briefs on*


tell me you did this in the middle of the gym

[GoldenArrow]

by 'customised' do you mean they actually fit you! Seriously, what have you had done to 'em?
It says custom not customised. IE: I measured myself, they made briefs based on those measurements, not the closest fit based on the three which is what all off the shelf stuff is.

Oh, and you left your pink towel at my house :025:

[GoldenArrow]

tell me you did this in the middle of the gym
PT office. I was also squatting in boots (against club rules) becuase I don't care and have handed my notice in.

[jonnymills]

Good workout mate, you've got fairly similar numbers to me (a bit higher apart from bench which is miles higher!).

[GoldenArrow]

Yeah but you're 10k lighter and close grip what I can for 10 for 20.

I am coming to the conclusion I can probably squat 275 now if I get my shit together, pisses me off I only posted 240 at the comp when I got an easy 260 the week before (and just did 220x5 with no suit or wraps).... but next time!!!

[Narc]

Sweet squatting and job quitting

[GoldenArrow]

I can squat 300 this year. Kick my ass if i don't.

[Narc]

you have my word

[jonnymills]

Yeah, I kind of mesed up at my last comp as well. It'll all come together soon though (for both of us I'm sure).

[Tricky]

Oh, and you left your pink towel at my house :025:
Just take it back downstairs, its your mams bambaclaat! I was using it to wipe up the water after you decided to open your washing machine on full spin.

EDIT - i dunno if your havin a crack but i dint bring a towel.

[GoldenArrow]

In that case I have no idea where that towel came from....

[BengDogg]

I left it in your bedroom sweetie, i want it back

[GoldenArrow]

03/10/05 - Cardio

Bike - Hill - 20 mins - level 12 - rpm 70-80 rest, 100+ work.

[GoldenArrow]

05/10/05 - ME SQ

Free Squat: 70/5, 110/3, *boss briefs on* 150/3, 190/3, 210/3,
*wraps on* 230/3, 240/3. 260/1/1. 1st a little high, 2nd inch below. 110/8.
Leg Extension 2 sets.

[PikeKing]

Leg Extension 2 sets.

:017: :confused:

[Narc]

My guess is the bigger boys at Genesis made him do it :kinky:

Shithot squat in just briefs and wraps, you really suck at comps eh :035:

[DMPM]

Yep, that some beasty squatting.

[Tricky]

agreed ^^^