View Full Version : No more going to competitions, I'm going to compete!
GoldenArrow
07-07-2005, 01:07
05/07/05 - ME Squat
Equipped Squat: 60/some, 100/5, 140/3,*briefs and belt* 160/1, *light wraps* 180/1, 200/1, *suit* 220/1, 240/1 - hips rotated at bottom due to me being a dumbass and ignoring tightness for 3 days before.
Reverse Hyper: 20/10 - back hurting too much. Aborted.
07/07/05 - DE Bench
Bench: (red and blue band behind back - ****loads of tension, could barely get to bar to lift off): 60/9x3
Military Press: 60/5, 65/5, 70/5. Shoulders gone
CS Lat Row Underhand: 49/8, 91/6/6/6/6. (done due to knackered back)
Close Grip Bench: 60+red band: 10/8, 60/15.
Rolling Dumbell Extension: 5k+red/5..too easy
15+red/dumbells propelled into face as soon as unlocked elbows
10+red/5 real slow reps
GoldenArrow
07-07-2005, 01:14
I should add I thought after that 240 squat I'd done what I did before before, which was herniate a disk and have to have 3 months off lifting and take over a year to get back to where I was. Luckily it was just my hips popping out of line, which I managed to sort out. I still have a pinched nerve in my lower back as a side effect.
Also, quote from guy (powerlifting referee) at gym: "You shouldn't be doing singles this far out from a comp" ......Hmm, ok then.....
He also said my stance was "narrowish" so am going to experiment with wider tomorrow. Golden narrow! ~~~~
Goog going,now something tells me I'm doing something wrong when I see you using 60 for DE,and I'm using 80???
PikeKing
07-07-2005, 07:29
Goog going,now something tells me I'm doing something wrong when I see you using 60 for DE,and I'm using 80???
its not just 60kg, see below
Bench: (red and blue band behind back - ****loads of tension, could barely get to bar to lift off): 60/9x3
GoldenArrow
08-07-2005, 19:54
08/07/05 - ME Bench
Dips: bw/5, 15k/5, 30k/5, 45k/5, 60k/3.
3 Board Press: 60/5, 100/3, *boards added* 120/3, 130/3, 140/3RM, 150/1, 160/1RM
Bentover Row: 80/5, 90/5/5/5, 100/2+3 cheated
JM Press: EZ bar + 20/10, 30/10, 35/10.
Did dips just to see where I am on them, and to show the comp guys how it's done. Will do these again next week, but after board press as I think it affected the weight I could use.
Board press was ok, as were rows. Triceps were still sore from wednesday so JM press after all that was hard.
Attached is video of dips, and pic of weight (I was having to use 15's cause I bought 1.5m of chain thinking that'd be plenty, but the 20s were in my crack!)
Can't attach vid, it's at www.alex-gold-training.co.uk/60kdipfor3.3gp This is a good shot of why people can't make me tap with arm bars, look how my elbows go the wrong way!
BengDogg
08-07-2005, 20:05
Yep you elbows go way past straight
Your elbows are ****ing disgusting.
PS Good dips - though obviously you'd only be a real man if you'd done them with a neck harness... :016:
GoldenArrow
08-07-2005, 21:57
Forgot to say, a guy actually wanted to squat when I was benching in the squat rack :D
I decided to be nice and let him :), he did 60/8, 80/6, 100/3 then said he was finished. I told him to drop to 90 and do some triples cause "you've only warmed up so far, you've only done one proper set". He did, so I gave him some tips, getting the bar lower on his neck, arching more, pushing knees out etc. His form was looking much better after 5 triples, and I'm sure he'll feel the difference tomorrow. Also, I got a spotter for all my sets. Mwahaahahaha!!~~~
~~~~
Wish I had a alex turner at my gym
OMFG you freak of nature, you truly are uncle fester!!!1
shithot dip
those pr's on 3 board? how much?
GoldenArrow
08-07-2005, 22:51
Yes, they are Pr's. I've never done unshirted 3 board before. So i guess by 140 and 160 kilos. Will try for 175-180 next week as 1rm
Didn't think i could remeber a RAW 3 board, you can eke out another 15-20k just by missing the 3rm out?
GoldenArrow
08-07-2005, 22:59
160 was easy enough. I'm not going to be dipping 165 kilos beforehand either.
cool, forgot about the dips, make it 182.5
:043: :043: :043: :043:
OMFG that is the funniest thing i have ever, ever seen, post it, at once, you rule
GoldenArrow
11-07-2005, 22:23
11/07/05 - ME SQ/DL
Equipped Squat: 120/3, 160/3, 200/3, 220/1, 240/1, 260/1, 270/1 *didn't make depth on anything*
Band GM: +blue bands round bar 5 times: 60/6, 70/6/6/6 <was actually 75
Swiss Ball Situps: +red band doubled 8/8/8/6.
Tried on my smaller suit....once I finally got into it, couldn't break hips with 60k, went higher and pulled it up a bit more etc etc. Got closest to depth with 240 with straps down. Pulled straps up for 260 and 270, didn't get near. Classic after last set where i realised how much what i just did hurt and the fact i was about to pass out, dropped to the ground then through a combination of ****ed-ness and inability to bend my legs, realised I couldn't get up to turn the camera off.......hilarity ensued!
Did some light GMs with blue band. 60+band was too light so like a dumbass added 5k one side and 10k the other, was wondering why one side felt heavier!
Was totalled by now, so did some situps with the red band. Loads of tension, which is why my hips are so far forward....yes, I know I'm not doing it right, but it was killing my abs so I'm happy.
Now, slight pains from being crushed but nothing major.
Videos:
240 squat (http://www.putfile.com/media.php?n=240squat110705)
270 squat and hilarious ending ~~ (http://www.putfile.com/media.php?n=270squat110705)
gms (http://www.putfile.com/media.php?n=gms110705)
situps (http://www.putfile.com/media.php?n=situps)
GoldenArrow
11-07-2005, 22:30
My leg afterwards
That 270 is funny as **** - glad u lived to tell the tale hahaha
GoldenArrow
12-07-2005, 08:34
:033:
why THE **** did you not think of rolling over onto your front then just press-up'ing yourself up instead of trying to bust the the "woodlouse on its back" style???
Methinks you better lay off that amonia AOL. ;)
oh yeah i cant help thinking your rack is gonna bowl over sideways at some point. Racking/unracking that bar made it swing like Tim at a "vicars and tarts" night in some backward village in Devon.
yes, ffs bolt it down
there was a vicars and tarts party here not long ago actually....
Man of Steel
12-07-2005, 13:00
Ha ha, that'd be a better way to stop prisoners escaping instead of shackles.
GoldenArrow
12-07-2005, 15:09
yes, ffs bolt it down
there was a vicars and tarts party here not long ago actually....
Bolting it dont wont stop it swaying, the base is plenty firm, and as you may be able to see I shoved my steps in behind it so it didnt skate towards the wall this time. It's just not heavy duty enough, and I can't help but feel I am pushing the weight limits...
Can you secure the top of the frame to anything,if it isn't already ,or are you just going to buy a higher spec one,like Rogue may be able to provide ?
GoldenArrow
12-07-2005, 15:40
Neither
Yeah, i was going to say, carry on as usual until rack breaks and sparrow get's ****ed more likely
Ha ha, that vid is hilarious! Fairplay for not being stapled though.
BengDogg
12-07-2005, 20:43
just seen the vid and i laughed so hard i woke the baby, you went down afterwards pretty quick, did it totally blow you away???
GoldenArrow
12-07-2005, 22:12
Yes. Also, when I racked the bar I realised how much pain I was in, back was screaming and I thought I might have broken my wrist (it's started to hurt every time I squat now) so thought I'd lie down for a bit, then realised how much my knee wraps were hurting, then that I couldn't get up!
ice_mach
12-07-2005, 22:14
Lmao!
Damn. That 270 squat is hilarious. That's what you get for being a gear whore. Let's hope you don't do that at your competition. And WTF is that noise in the background? Was someone dying in your garage?
GoldenArrow
13-07-2005, 08:37
It's called music, you wouldn't know about it.
Back to the journal....I am still ****ed from that squat, needing to sleep all the time and generally spaced out, skipped DE bench yesterday due to not having time and still had pains in my elbow like last time I injured them. Will do it today but take it nice and easy.
Rogue_zero
13-07-2005, 08:38
That looked painful mate, but well done for still finishing the lift.
GoldenArrow
13-07-2005, 08:42
Just need to get down another 6 inches now, hopefully the suit will have stretched (they normally do initially) and I will have got stronger next time I try equipped squatting in 6 weeks or so.
Damn. That 270 squat is hilarious. That's what you get for being a gear whore. Let's hope you don't do that at your competition. And WTF is that noise in the background? Was someone dying in your garage?
twat
GoldenArrow
13-07-2005, 21:10
13/07/05 - DE Bench
Bench: 80/(9x3) - elbows hurting a bit
Military: 60/5, 70/5 - elbows ****ed, couldn't bend my arm
'Gold' Row (underhand CS row to abs): 45k/8/20, 91k/8, 115k/6/5. - Strangely the rows made my arms feel better, so I went heavier
Tate Press: 15k/10, 20k/10/10/10
Incline Hammer Curls: 10k/10, 15k/10
Strict Reverse Curl: 20k/10/8.
****ed my arms squatting I guess, thought I'd got away with it but the bench aggrevated it and I couldn't get into position for militaries, so I left it.
Turned gay and continued. On the plus side, the hammers and especially reverse curls hit the exact muscle/tendon that I keep straining. I NEED to do more bicep/brachialis work as they are a weak link and ALWAYS injured, and this can't continue.
BengDogg
13-07-2005, 21:13
Maybe thick bar curls could be a help too
GoldenArrow
13-07-2005, 21:14
Yeah, will do, still a bit scared of taking mine to work, may do them at home on off days/other days when I train at home
BengDogg
13-07-2005, 21:17
yeah, on a similar vein i have been matching the mrs rep for rep with my oly db handles on clean and press (read squat/dead, curl then press as a sequence) , so 6 kg per arm for 30 reps tonight, they make my shoulders feel fantastic.
Sparrow rows are kicking arse
i told you to rest your elbows sparrow you fool.
Get better quick.
GoldenArrow
15-07-2005, 16:38
When?
erm, weds on MSN when my connection went down.
GoldenArrow
16-07-2005, 01:42
Right, since I can't argue against that, I will fall back on the old failsafe...."you **** men."
15/07/05 - DE SQ/DL
Box Squats: 100+blue bands/(10x2)
Narrow Stance RDL: 60/6, 100/6, 130/6/6/6.
Side Bends: 45/10-10/10-10
Kneeling Ab Pulldown: 95/10, 115/10/10.
Elbow hurting again from squatting. Squats were like lightning though, I reckon without the bands I'd have thrown the bar over my head. Was wearing my old champion suit with straps down for hip support.
Man of Steel
16-07-2005, 16:54
I take it you're already using an albatross grip to take the strain off your elbows when squatting.
GoldenArrow
17-07-2005, 00:55
No! I am hardcore!
17/07/05 - ME Bench
3 Board (Raw): 60/5, 100/3, 120/1, *boards added* 140/1, 160/1, 170/1
SB Bench w/Bar: 100/10
SB 1 arm press: 45/3-3
Dips: bw/5, 15/5, 30/5, 15/1 < elbows killing me
Bentover Row: 60/6, 80/6, 90/6/6.
Lots more gayness x 1 million
Er..I was training with my training partner Damien and his mate Scott, who is a "chekkie". In exchange for training properly, he had to show us a load of stuff mainly on a swiss ball for the 'core' and 'functional'. He did 4 reps with 100kg on a swiss ball, so I did 10.....he beat me on the press-ups on medicine balls and stuff, mainly due to the fact I couldn't move my arms without immense pain....oh well, carry on..
PikeKing
17-07-2005, 11:14
you'd be stronger if you used a ball more :029: :043:
GoldenArrow
17-07-2005, 11:43
Stronger and injury free! Paul Chek said so!
My comeback: "Why can't he squat 600 lbs then?"
PikeKing
17-07-2005, 11:55
Stronger and injury free! Paul Chek said so!
My comeback: "Why can't he squat 600 lbs then?"
cos he has a disc injury, boom boom
GoldenArrow
17-07-2005, 12:28
Really?! How did he do that, doing deadlifts kneeling on a swiss ball? (which that guy showed us, looked more like an upright supine bridge to me)
PikeKing
17-07-2005, 12:33
DLs kneeling on a ball!? thats the most ridiculous thing i have ever heard.
A practitioner from the Chek Institute has been quoted that Paul Chek has a L5-S1 disc problem. Plus you never hear of Paul Chek doing squats, its always OH Lunges, Sumo DLs, One Arm OH Lunges, some say its because he cant take the axial loading of a squat.
GoldenArrow
17-07-2005, 12:37
I had an L5-S1 disk problem! :038: :banana:
Sorted now, due to lots of 'dangerous' training....
BengDogg
17-07-2005, 13:41
Alex Danger Gold! Danger is your middle name :)
GoldenArrow
17-07-2005, 13:42
Was that on my sloganizer thing? Cool ~~
BengDogg
17-07-2005, 13:47
dont think so, i just thought you do dangerous excersises and laugh in the face of danger
GoldenArrow
17-07-2005, 18:42
17/07/05 - Cardio (?)
Run: 27:59 avg HR 160
My 'old' route that I used to run when I was 17-18, and periodically since when cutting/bored. I have run this in 22 minutes at 190lbs, however when I was my least in shape it took me 35 minutes at 245 lbs, so 28 mins at 235 isn't too bad.
Left erector tight.
PikeKing
17-07-2005, 18:43
Left erector tight.
you have two erectors? thats pretty freaky
GoldenArrow
18-07-2005, 13:43
What I'm doing. (I am in week 3)
www.alex-gold-training.co.uk/shoddy-westside-attempt-v4.xls
Link doesn't work for me?
GoldenArrow
18-07-2005, 14:43
Get out of my journal.
Link fixed.
What's a saxon side bend?
GoldenArrow
18-07-2005, 15:28
http://www.dolfzine.com/page171.htm
dumbells held overhead, bend sideways
for core/obliques
GoldenArrow
18-07-2005, 22:32
18/07/05 - ME SQ/DL
Equipped Dead: 60/5, 100/3, 140/3, 160/3, 180/3, 200/3, 220/3, 240/1, 260/1.
Oly Squats: 60/6, 100/6, 140/2, 100/6/6 < with 2 second pause on 100s
Kneeling Ab Pulldown: 95/10, 115/10, 95/10.
'Equipped' is a bit of an overstatement. I wore my belt and my old centurion. Had it on with straps down for the rest of the workout.
Happy with deads. Although I have since realised I now have to beat that next week!
www.alex-gold-training.co.uk/dead.3gp
Cool deadlift, crap oly squat :029:
GoldenArrow
18-07-2005, 22:40
Cool deadlift, crap oly squat :029:
I can't do the movement. I just fold up.
Also, I had pretty much nothing left, nearly passed out (again) after the last deadlift.
GoldenArrow
19-07-2005, 21:43
19/07/05 - DE Bench
Bench: 70+Doubled reds/(10x2) - easy
Bentover Row: 70/6, 90/6....ah wait, isn't this 3x10? ok....60/10, 70/10.
Push Press: 70/3, 80/3, 90/3, 95/3/3.
Close Grip Bench: 50/10, 60/10, 70/10, 80/8 -> 50/10
Reverse Curl: 20/10/10/10
Face Pulls: Red Band/10 -> 50k/10 -> red band/10 -> 40k/10, one long set.
Elbow.....feeling better after the session than it did before! :banana:
Sweet, you're just a big whinger really, what was it you said? something like "you want to get an injury that stops you training, like a real man"
GoldenArrow
20-07-2005, 12:43
Just realised my training plan doesnt allow for a week off before the comp, so have a dilema whether to drop one microcycle and do 3 weeks on another or just do one week on one set of movements. I am leaning towards doing 1 week on box squats/lockouts then just moving onto the next microcycle, leaving me a week at the end.
Thoughts?
GoldenArrow
20-07-2005, 12:48
Looking at it again, maybe dropping a week off the last microcycle is more sensible?
http://www.alex-gold-training.co.uk/shoddy-westside-attempt-v4.xls if you have no idea what i'm on about...
Just help me out Alex,is the last week of the cycle usually your max week when you try to set personal bests,then have a week off and then try and repicate those lifts in the comp ?
So,if you missed the last week the comp would then be the max week but you may be unsure what to go for.
That may be bollocks but if you explain why i might understand a bit better. :o
GoldenArrow
20-07-2005, 13:45
I'm a dumbass. I was wondering why it worked on this piece of paper (Here (http://iron-city.net/attachment.php?attachmentid=135&stc=1)) but not in the spreadsheet.....reason is because I labelled the exercise names for the last microcyle as week 10!!!!! Idiot!
So, disregard.
To answer the question....
,is the last week of the cycle usually your max week when you try to set personal bests,then have a week off and then try and repicate those lifts in the comp ?
So,if you missed the last week the comp would then be the max week but you may be unsure what to go for.
Not really, I will have a general idea what I can do beforehand, the microcycle before is just to get used to the equipment for squat and bench, and also to set some PRs hopefully. Then I will take a week 'off', going in for a squat/bench/dead session in full gear, hitting a high strain non-max in each lift then sit on my arse for a few days before the comp. The lifts I hit in the comp practise will be my opening lifts on the day or slightly higher depending on equipment issues.
So the plan is to kill myself for 6 weeks after the coming deload, then (hopefully) supercompensate during that week 'off' and hit some PRs in the meet. (although if i do that for squat it'll be a first time!)
Nice,i understand that,thanks :023:
i cant see shit apart from that scribble on a napkin so cant really comment.
GoldenArrow
20-07-2005, 22:44
20/07/05 -
Thai Boxing - 2 Hours. Managed to aggrevate left knee, will keep an eye on.
Left rhomboid has been tight for a few days, needs work.
Man of Steel
20-07-2005, 22:57
How often do you train for MA each week?
GoldenArrow
20-07-2005, 23:09
Thai boxing weds when I can be arsed, and wrestling sundays when i can be arsed.
Will drop both coming up to comps.
GoldenArrow
21-07-2005, 16:03
21/07/05 - DE SQ/DL
Box Squats: warmup then 120/(10x2) . Fastish. R knee coming in sometimes.
GMs: 50/10, 70/10/10.
Oly Squats: 60/6, 100/1 - mental block on these, scared of 100 kg so...
Lunges: 60/6-6, 6-6.
Saxon Side Bend: 2.5/10-10, 5/8-8/8-8.
Cable Leg Raises: 10k/10/10.
Lots of stretching.
You gay, get oly squatting properly
GoldenArrow
22-07-2005, 16:50
22/07/05 - ME Bench
Close Grip up to 80, then 1x100 raw
Shirted Bench: 100/1, 130/3(RM), 140/1, 150/PINNED. *
Seated Dumbell Press: 15/6, 30/5/6/6.
Chest Supported Row (on flat bench): 50/8, 70/6, 80/6/6.
Face Pulls: 40/10, 50/10, 60/10.
Then showed Damien some core stuff :D
*This is ridiculous. My elbows hurt so much when I get up to heavy weights I can't do anything, then I can barely lift my arms. Everything else is ok, but benching (heavy) and non-albatross grip squatting just ****s them up every time. Am dropping all ME benching from now until the pain goes, no matter what. Will try some high board stuff and see if I can get away with that.
GoldenArrow
24-07-2005, 19:28
25/07/05 - Wrestling - 3 hours
Warm up then submission tournament. Tapped 3 guys in 29, 15 and 20 seconds to win. Guess I'm not as rusty as I thought. Also, need to find a more challenging club.
Then worked some technique stuff from guard/side control/mount.
Will try some high board stuff and see if I can get away with that.
NO
for the 500,000 th time, just give it some ****ing REST
GoldenArrow
25-07-2005, 11:31
:016:
NO
for the 500,000 th time, just give it some ****ing REST
lol. word. i dont know how many times i have said that to him in the last week alone
GoldenArrow
25-07-2005, 12:45
Pair of **** :D
GoldenArrow
25-07-2005, 21:34
25/07/05 - ME DL/SQ (deload)
Thick Bar Conv. Dead: DOH grip: 55/10, 75/5, 95/3, 115/3, 125/2+1, 135/1+F+F.
Alt. Grip: 135/3, 125/10/20.
Thick Bar Oly Squat: 55/6, 85/6, 95/6, 105/10. AVE THAT OLY SQUATS!
Dimels: 60/15, 80/15, 90/10.
Landmines: Thick bar+15/6-6, +25/6-6/6-6.
**** me that bastard bar is hard to hold on to (as shown by the fact I cant type :) ) Did what we could double overhand then went to mixed grip, then I went for max reps without touching the floor to work the grip without getting back down the gay weights, got 10. Next set Damo reckoned he'd do 1 for every 2 I did, so I did, rest pause style towards the end, 20 reps ~~~.
Good session, out of breath virtually all the time but not too hard CNSwise I like to think.
GoldenArrow
26-07-2005, 10:44
Doms! :045: <buff>
GoldenArrow
26-07-2005, 13:23
...+ lower back, glutes, hams, traps, rhomboids....
Rockin.
GoldenArrow
26-07-2005, 20:29
26/07/05 - DE Bench
Bench: 70+blue band behind back/(10x2)
Bentover Row: 60/10, 70/10, 75/7.
Push Press: 60/3, 70/3, 80/3, 90/3, 100/2+1, 110/F/F.
Close Grip Bench: 50/10, 70/10, 80/10, 70/10 -> 50/10.
Bench....ok. Have problems when I put the band behind back of it twanging over my elbow after the first rep, making the second one odd. Elbows....ok with it, grumbled a bit.
Rows were ok, 10 reps makes the extra 5kg very hard though (without cheating)
Push press was ok, thought I'd try for my old 1RM, came back at my face twice, just too tired.
Close grip bench was torture.
Elbow rating = 6.5/10
26/07/05 - DE Bench
Bench: 70+blue band behind back/(10x2)
Bentover Row: 60/10, 70/10, 75/7.
Push Press: 60/3, 70/3, 80/3, 90/3, 100/2+1, 110/F/F.
Close Grip Bench: 50/10, 70/10, 80/10, 70/10 -> 50/10.
Bench....ok. Have problems when I put the band behind back of it twanging over my elbow after the first rep, making the second one odd. Elbows....ok with it, grumbled a bit.
Rows were ok, 10 reps makes the extra 5kg very hard though (without cheating)
Push press was ok, thought I'd try for my old 1RM, came back at my face twice, just too tired.
Close grip bench was torture.
Elbow rating = 6.5/10
GGGRRRRrrrrrr
GoldenArrow
27-07-2005, 11:40
Push press didnt hurt my elbow.
PikeKing
27-07-2005, 11:41
Push press didnt hurt my elbow.
oh, right, i'm sure doing a max attempt helped it
I have heard being shot through the back of the head with a 15lb cannonball doesn't hurt much either.
Rogue_zero
27-07-2005, 11:42
rest it up for friday!!!!
GoldenArrow
27-07-2005, 11:54
oh, right, i'm sure doing a max attempt helped it
Yes actually, I got a card off them today. It read:
"Thanks for your support and help over the years. I know we have let you down in the past, but your perseverance and belief that we can, in fact, achieve miracles has been a great source of inspiration for us. Also, thanks for the max attempt on push press yesterday, that helped us a lot
Love,
Your brachialis tendons.
XXXxxxx"
So, you see.
PikeKing
27-07-2005, 11:55
muppet
Rogue_zero
27-07-2005, 11:56
cant argue with that. Wish my pecs sent me a card now and again.
hhahahahahahahahahahahahhahahahha
that actually made me laugh out loud, even more than the rock's pose pics did on AS
GoldenArrow
28-07-2005, 00:10
28/07/05 - :ninja:
Rope Hammer curls: 10k/100.
:ninja:
GoldenArrow
28-07-2005, 00:14
High reps = good for tendons.
PikeKing
28-07-2005, 10:30
28/07/05 - :ninja:
Rope Hammer curls: 10k/100.
:ninja:
did u get bored?
GoldenArrow
28-07-2005, 15:34
No, client came early. Plan was 4x100.
GoldenArrow
28-07-2005, 22:02
28/07/05 - DE SQ/DL
Box Squat: Warmup then 120/(10x2)
140/1, 160/1, 180/1, 190/1, 200/1, *straps up* 210/1(PB)
Good Morning: 60/6, 70/10, 80/10, 90/8.
Cable Leg Raise: 10k/10, 15k/10/8
Saxon Side Bends: 5kg/6-6/6-6.
Felt ok so thought I'd work up. Using my old centurion as hip support again, doesn't really give anything, helps slightly when I put the straps up. 210 paused onto a box after DE isnt too bad. Bar slid down my back during one rep which didn't help my shoulder/elbow.
Elbow rating = 9/10.
Need to sit back more when squatting, need to think about keeping my air. At the moment all I am thinking when it gets heavy is how heavy it is, which is getting me worried about the lift. I need not to panic and rush the lift.
GoldenArrow
29-07-2005, 17:36
29/07/05 - ME Bench
Bench: 60/5, 80/3, 100/3, 140/1 *shirt on* 160/1, 180/F, 170/1
*shirt off* 140/F, 120/3.
Bentover Row: 60/6, 80/6, 100/6, *cheating starts here* 110/6, 120/6.
Push Press: 60/3, 80/3, 90/1, 100/1, 110/1, 115/F.
Face Pulls: 50/10, 65/10, 75/5. <no way squirrel boy is doing 75.
Tate Press: 20/10/10.
Benching was crap, but not too crap for someone with ****ed elbows who hasnt benched heavy for a few months. Weird 1 board weakness in the shirt was I think mainly due to elbows, not something I need to change anything to fix. Need to bring my feet further in, which will allow them further back, and not let me bring my ass off the bench.
PikeKing
29-07-2005, 23:21
nice work, are you going to give the elbows a rest anytime soon?
GoldenArrow
29-07-2005, 23:31
Deload next week. See how they feel after that. Basically at least 2 weeks without heavy pressing.
Good! 3 Fails in one session ain't too pretty. Your CNS and elbows need a break, IMO.
GoldenArrow
30-07-2005, 16:14
You need a break....and I'll give you it. :D:D:D:D (wonky headed hollyoaks wannabe :025: )
GoldenArrow
30-07-2005, 19:21
30/07/05 - Green band GM's - 30.
GoldenArrow
31-07-2005, 00:32
Random targets -
Squat: 270 to depth
Bench: 190 (elbows better get in on this)
Deadlift: 270
GoldenArrow
31-07-2005, 09:36
Comp time - Sept 25th
GoldenArrow
31-07-2005, 23:05
31/07/05 - Wrestling - some.
GoldenArrow
01-08-2005, 12:02
Upping my protein and starting on the creat1ne today, gotta get my recovery problems sorted and pack on some mass for the comp. Bring the bloat.
GoldenArrow
01-08-2005, 21:56
01/08/05 - Deload 1
Oly Box Squats (10"): 60/6, 80/6, 90/6, 100/6.
Pullthroughs (Low back): 75/10/10/10.
Lunges: 17.5 dbs/5-5/5-5/5-5.
GoldenArrow
03-08-2005, 23:16
03/08/05 - Deload 2
DB Bench 4 sets
Dips 4 sets
DB standing OHP 3 sets
*Damo says "Fancy doing some flyes?"* - apparently I looked at him like he'd asked me to get my cock out.
Tricep Pushdowns 3 sets
Kneeling OH extensions 3 sets
Crunch machine 3 sets
*Damo says "I hear they've got a power rack in the womens gym now"* - I was almost off the bench going to drag it out when he started laughing. :019: :018:
Standing russian twist 2 sets
Cable shrug and retraction 5 sets
*Damo says "I hear they've got a power rack in the womens gym now"* At Fitness First do they have separate gyms for each gender?
its more of a seperate gym for shy ****s
Rogue_zero
04-08-2005, 08:45
At Fitness First do they have separate gyms for each gender?
please tell me thats not true! there should be a gym for ugly great apes to, playing decent music too inf there is
GoldenArrow
04-08-2005, 10:05
its more of a seperate gym for shy ****s
Yup.
GoldenArrow
05-08-2005, 16:39
05/08/05
Overhead Squats: 20/6, 40/6, 50/6, 60/4/6, 70/F.
Well that ****ed my wrists up.
PikeKing
05-08-2005, 17:30
shit sparrow, heal quickly!
GoldenArrow
05-08-2005, 17:32
..before Monday...
ME SQ/DL
Box Squats (wraps) ME (3/1)
Pull Throughs (LB) 4x6
Standing Ab PD 3x10
Reverse Woodchop 2x10 e/s
GoldenArrow
08-08-2005, 21:30
08/08/05 - ME SQ/DL
Box Squats: 60/5, 100/3, 120/3, 130/3, 140/3, *belt on* 150/3, 160/3, 170/3RM 180/1, *wraps on* 200/1, 210/1RM.
Pullthroughs (glutes): 75/10, 95/10/8. (3 sec squeeeeze at the top)
Pulldown Abs: 49/10, 42/10, 49/10.
Reverse Woodchop: 30/8-8, 40/8-8, 50/8-8
Box Squats were ok. First few sets we were doing glute activation (gay bent leg kick up/back) with a red band between sets, although I was feeling it in my lower back :011: .... 170 was slow on last rep, but not a 3rm, but since I wasnt sure in 180 I left it there.
Pullthroughs we did for glutes instead, hard to balance.
Pulldown Abs on the lat pulldown is MUCH harder than on the cable stack, not least due to the fact there's no grip on the floor....
50 kilos is a heavy ass rev. woodchop.
PikeKing
08-08-2005, 21:33
those PRs on the box squat?
yes that is a heavy ass woodchop
GoldenArrow
08-08-2005, 21:37
Err...dunno since I havent got round to putting my journal back on my notepad version where I could search for a phrase.....anyway I did 210 last time after DE, but I remember 170 was my max with knee wraps for 1 just before my comp in Feb.
GoldenArrow
09-08-2005, 09:46
Cheers :023:
uk machine
09-08-2005, 11:36
Nice Box Squat! how high was the box?
GoldenArrow
09-08-2005, 13:29
An inch below parallel, probably 13"
dodgy_damo
09-08-2005, 14:18
An inch below parallel, probably 13"
Ooh An inch below parallel!
Maybe I could count those 145f squats after all? :030:
GoldenArrow
09-08-2005, 14:23
NO.
Since you dont sit back and your shins are right forwards, you'd have to go another 2-3 inches to get to 'parallel'. Ah, the benefits of actually using correct technique :D
EDIT: Attatched cool pic :033:
dodgy_damo
09-08-2005, 14:33
NO.
Since you dont sit back and your shins are right forwards, you'd have to go another 2-3 inches to get to 'parallel'. Ah, the benefits of actually using correct technique :D
EDIT: Attatched cool pic :033:
Oh ****, there's no pulling the wool over your eyes! :022:
LOL.
Nearly as good as BengDogg's chest-supported row image. Nearly.
GoldenArrow
09-08-2005, 22:13
09/08/05 - DE Bench
Gold Row: Er...guesses at numbers...49/10, 70/5, 84/3, 91/3, 98/3, 105/3, 112/3, 70/10.
Bench: 90/(9x3) not fast enough. and just realised we didnt change grips. bad setup.
Bradford Press: 50/8/6.5, 40/7. OWNED.
Shrugs: 100/20.
Hang Pulls: 60/3, 70/3, 80/3/3.
Clean: 80/3+Jerk: 80/3 (3 cleans then 3 jerks)
Overhead Tricep Extension: 25/10, 30/6.
**** in the bench station and rack, so started with the patented Gold row :D Some nice 'not cheating' going on here...
Bench was slow. My setup has gone to shit due to too much thinking about it, so just went to the old on the toes version. Also forgot to change grips.
Bradford presses are not nice.
Shrugs were just too gay so went for hang pulls. On last rep of last set with 80 I thought I'd try and catch it, clever since I didnt and hurt my elbows trying. Then went to power cleans and jerks just to check I coud actually catch it.
Elbows hurting too much to do tricep work.
PikeKing
09-08-2005, 22:25
i'll gold row you!
What's a Bradford Press ?
GoldenArrow
10-08-2005, 16:27
It's a military press, but before locking out, you move the bar over your head then lower to the back of the neck, then press up, before locking out bring the bar back over your head, lower to chin. Thats 1 rep. :038:
F**k that.You make that up and what is the benefit / purpose of it ?
GoldenArrow
10-08-2005, 16:31
Yes. I made it up. My name is Bradford. :ninja:
It's on t-mag's 'exercises you've never tried' series. Keeps the tension on the shoulders and requires more stabilisation/RC involvement.
GoldenArrow
10-08-2005, 16:48
Translation: "I don't think I could do that"
DE Bench: Translation
"pussy bench session"
Bradford press: Translation
"I am too gay to do something productive and hard like power jerks from behind the neck and maybe some mill press with real weight not 40 f*cking lord-of-the-g*ys Kg"
Bradford Press: 50/8/6.5, 40/7. OWNED.
Shrugs: 100/20.
Hang Pulls: 60/3, 70/3, 80/3/3.
Clean: 80/3+Jerk: 80/3 (3 cleans then 3 jerks)
Overhead Tricep Extension: 25/10, 30/6.
What you did there is successfuly watsed your time. I could do that and you out-bench me by 60Kg.
GoldenArrow
10-08-2005, 16:58
Come back and comment when you can lift something.
Yes. I made it up. My name is Bradford. :ninja:
It's on t-mag's 'exercises you've never tried' series. Keeps the tension on the shoulders and requires more stabilisation/RC involvement.
Alex Bradford Gold,i didn't know you had a middle name,its got a certain ring to it mate.
Mmmm,exercises i've never heard of more like,thanks for the explanation tho'.
GoldenArrow
11-08-2005, 21:47
11/08/05 - DE(ahem) SQ/DL
Box Squat: warmup then 100/2, 110/2, 110+blue bands/2/2, 120+blues/(7x2)
Speed Deads: 160/(8x2. 4 sets conv, 4 sets sumo)
Front Squats: Arms out: 60/3, 100/3, 110/1, 120/1, 130/1
" " : Clean Grip: 140/1, 145/F. (no belt for any sets)
DE Squat. Was dreading training at 10 in the morning, but since Damo was 'ill' (on a squat day, keep an eye out at home for any patterns emerging) I did it later in the day. Felt good.
Box Squat was fast. Wanted to use a bit of bar weight, so went with blue bands and usual wrap 5 times round the bar stylee. This wasnt enough so I hooked another 5 each side on the spring collar (since I couldn't slide plates on without unhooking the bar), looked cool. May use greens or same/more bar weight next week.
Speed deads were ok, my conventional form is ok at this weight. Nice and fast. No belt.
Decided to piss around with arms out front squats, was having so much fun I decided to max. 130 nearly rolled off so I held on and got a spotter for 140 and 145, he had to give me a little (probably 5 kilos!) help with the 145, so fail.
Good session.
GoldenArrow
11-08-2005, 21:58
Forgot the comedy story!
120+blue bands is about 180 kilos at the top, since I was going pretty fast the bar was still jumping off my back a bit. No problem.
Some big kiwi guys that are often seen loading up the leg press with stupid weights come in, ask what the hell I'm doing. I give the usual explanation (compensatory acceleration, force curves etc) then when I see they don't get it I say "Got 2 sets left then you can have a go if you like" One of them accepted. :077:
He comes over, I say "How much do you squat by the way?"
"Oh 200-something, I don't max much"
"Ok (thinks "so he *may* not die").......just bring the bar out 'til your heels are just in front of the steps, squat down until your ass touches them then power back up"
"Ok, sweet"
....He unracks the bar, almost gets twanged over backwards (I *may* have neglected to mention a split stance is preferable when unracking a bar with bands pulling back and down :) ) goes "Holy ****!" then regains his composure and comments "This is ****ing heavy!" I reply "yeah, about 30 kilos band tension each side" :047:
He then squats down, gets to the box (I was surprised) gets about halfway up, almost stops, grinds through then confirms his opinion of "Holy ****!" He manages 3 reps then racks the bar, his mate decides he won't try.
Bonus is they're coming back on leg day to give them a proper try :)
ice_mach
11-08-2005, 22:30
hey at least they gon train propa next week
GoldenArrow
12-08-2005, 08:39
And they don't like you :025:
uk machine
12-08-2005, 17:44
lol good story, and good front squat
Black Knight
12-08-2005, 19:06
lol good story, and good front squat
Damn right it is-I'm aiming at 140 front squat anytime soonish. How deep do you go?
GoldenArrow
12-08-2005, 19:21
Front squats i can go right down
Just tried it, squatted onto a can of carling.....so about 6 inches.
I realise some people won't believe me, so vids next week.
GoldenArrow
12-08-2005, 19:26
Front squats i can go right down
Just tried it, squatted onto a can of carling.....so about 6 inches.
I realise some people won't believe me, so vids next week.
"With the can of carling?"
Maybe...
~"why are you using a can of carling as a box?"
-some guy.
GoldenArrow
14-08-2005, 16:32
Left QL so tight I will get injured if I don't sort it before squatting.
Stretching, foam rollering to come, then glute activation stuff pre squatting.
Front squats i can go right down
Just tried it, squatted onto a can of carling.....so about 6 inches.
I realise some people won't believe me, so vids next week.
Am I the only one who thinks this post is rife with **** eroticism?
Just out of interest is there an approx. percentage relationship between what people can back squat to front squat ?
GoldenArrow
15-08-2005, 13:12
Up to 80% for a good olympic lifter, higher in some cases.
Cheers Alex,just want to have an idea as to what to push for in front squatting,last session it was about 50%,pmsl....
GoldenArrow
15-08-2005, 13:19
Mine is 63% of my (projected) box squat max. But my PL squat is much higher than my oly squat.......I think 175 oly style is a bit high.
GoldenArrow
15-08-2005, 22:26
15/08/05 - ME SQ/DL
Box Squat: 60/3, 100/3, 120/1, 140/1, *belt on* 160/1, 180/1 *wraps* 200/1, 220/1.
Pullthrough (Glutes): 55/10, 75/10, 95/9.
Pulldown Abs (cable stack): 95/10, 115/10/10
Reverse Woodchop: 40/10-10, 50/9-9.
Hmm. Odd day. Was rushed for time and also forgot my shorts :011: So only had the trousers I work in (too tight) or some old ones I had ripped. I wear my old suit for squatting with straps down anyway, so no real problem, but trousers ripped more and more each rep and ended up with my arse hanging out. Never mind......
Tight in the hips, and rushed so no time for movement prep stuff. Here's how it went down:
Weights all felt heavy. Form was off, was slow as ****. the 180 was as slow as my 210 last week, the 200 was harder than that. I couldn't have moved an ounce over 200. So I did what every hardcore bastard would do, stretched my hips (*may be very important), threw on another 20 kilos, headbutted the bar and nailed it. Light on my back, and faster than the 180. Guy waiting for the rack said "thats impressive, that was a full squat!" like thats a surprise :rolleyes:
Rest of the workout was hard enough but seemed easy after squatting. Am ****ed (tired) again.....
*I think my hips were so tight my glutes weren't firing. This would explain why I was so shit and why my lower back has been sore the last day or two. Maybe when I stretched my psoas it allowed my glutes to become active, because the difference was night and day.
PikeKing
15-08-2005, 22:34
when will you learn?
you would of been better off doing 20 mins of movement prep stuff and dropping the accessory stuff
GoldenArrow
15-08-2005, 22:41
I'll movement prep you!
PikeKing
15-08-2005, 22:43
:021: :064: :062: :cutup: :instagib: :flamethro
uk machine
16-08-2005, 15:05
nice squats again!
when will you learn?
you would of been better off doing 20 mins of movement prep stuff and dropping the accessory stuff
PikeKing,is this the kind of stuff you mean when you talk about movement prep,should it be performed before every workout or on seperate days or both ?
http://ronjones.org/Coach&Train/ExercisePhotos/BodyWeight/WarmUps/MovementPrep/
LOL! love the pic at the top of that page
Ye,your right,just wana make sure the stuff in there is worth looking at.
PikeKing
16-08-2005, 15:28
yeah thats the stuff, also its well known between us exercise professionals that the more gay u look, the more effective it is
GoldenArrow
16-08-2005, 15:36
YOU FOUND PK'S PAGE!!!!!!!!111
The plan was to do the warmup from EC's 'Get your butt in gear' on TOS (t-mag) which is pretty similar
yeah thats the stuff, also its well known between us exercise professionals that the more gay u look, the more effective it is
PMSL.
Might have to join the local Fitness First to perform that little routine then :016:
PikeKing
16-08-2005, 15:39
there was another article, on rugged i think, that got pulled as it was too close to core performance
YOU FOUND PK'S PAGE!!!!!!!!111
Eh?
Is that article written by PK then ?
GoldenArrow
16-08-2005, 15:46
Don't you recognise him from the pic?
the block
16-08-2005, 15:50
lol!!! thats one funny gay pic!
Don't you recognise him from the pic?
Based on something that was said on here a long time back i thought PK looked like that Daniel Bedingfield bloke.
GoldenArrow
16-08-2005, 15:53
He looks more like a russian terrorist from a bond film.
(resisting urge to post pic cause I dont have permission)
BengDogg
16-08-2005, 16:14
Hey Nj us modz can still read your deleated post :)
Didn't think it was that funny after i posted it so i deleted it
BengDogg
16-08-2005, 16:25
Nah twas ok, pikey has a good sense of humour, i hope :O
PikeKing
16-08-2005, 21:46
****s ****s ****s ****s
1. that is not me, i am much more gay looking.
2. i am an arms dealer not a terrorist
3. movment prep is cool
4. if you dont do movement prep your spleen will spontaneously combust
GoldenArrow
16-08-2005, 23:53
:banana:
16/08/05 - DE Bench
Bench: 90/(9x3)
3 Board: 100/1, 140/1, 150/1, 160/1, 170/F
4 Board: 170/1, 180/F
Bentover Row (w/head on bench): 60/10, 70/10/10.
Bradford Press :016: : 40/10, 50/8/6.
Hang Pulls: 60/3, 70/3, 80/3, 90/3, 100/2.
"Cobras": up to 27.5k Dbs.
"Cobras": up to 27.5k Dbs.
How'd you find these? You just do 1 rep?
GoldenArrow
17-08-2005, 11:29
They're ok. Hard on the obliques. Just 1 at 27.5 (and the only reason I did that was to beat the guy in the video - 60 lbs)
PikeKing
17-08-2005, 12:11
Bradford Press :016: : 40/10, 50/8/6.
Hang Pulls: 60/3, 70/3, 80/3, 90/3, 100/2.
why you doing these?
Bentover Row (w/head on bench): 60/10, 70/10/10.
why?
GoldenArrow
17-08-2005, 12:14
1. Shoulder work
2. To get yoked
3. Cause I can't hold a bentover row position due to having pulled a glute.
PikeKing
17-08-2005, 12:20
3. Cause I can't hold a bentover row position due to having pulled a glute.
then how do u do clean pulls? :018:
GoldenArrow
17-08-2005, 12:21
By bending over enough to do a clean pull, not a bentover row.
PikeKing
17-08-2005, 12:27
dont u use your glutes when u do a clean pull then?
GoldenArrow
17-08-2005, 12:29
Yes. But I don't go into the position that hurts.
PikeKing
17-08-2005, 12:35
is that what you say to all the boys?
They're ok. Hard on the obliques. Just 1 at 27.5 (and the only reason I did that was to beat the guy in the video - 60 lbs)
Hmm, the lifting part I found ok - it was the flexibility (surprise surprise) of getting down to pick up the second one and keeping the other stable that was trouble. Did you have to bend your outside leg to reach?
GoldenArrow
17-08-2005, 14:31
The one near the dumbell, yes
Your posture looks fine to me. But I can see PK having something of more value to say : )
That's alright ten - maybe I'm not quite so hideously inflexible as I thought. Just a weakling.
PikeKing
17-08-2005, 15:45
give us a full length pic
GoldenArrow
17-08-2005, 15:50
Always asking for the full length....:D
PikeKing
17-08-2005, 15:52
what part of full length dont u understand
GoldenArrow
17-08-2005, 15:52
The part that means i have a magic camera
sexy box squat, can't be ****ed to look back further than that, my eyes hurt because my thermarest leaks
GoldenArrow
17-08-2005, 21:29
:banana:
17/08/05
Red band work: Pullaparts, Face pulls, Tricep Pushdown complex x 2. Need a lighter band.
GoldenArrow
19-08-2005, 13:03
19/08/05 - DE SQ/DL
Box Squat (greens twice round bar): 100/(10x2)
Speed Deads: 160/(6x2) alt. sumo and conv
Kneeling Abs: 75/10, 95/10, 115/10.
Pulldown Side Bends: 42/10-10/10-10/10-10.
Manual GHR on pulldown with green band helping: 6/6/6.
Holy shit that was a lot of tension. Put it this way....I had 55 kilo dumbells anchoring and they were moving slightly. 10x1 next week, high bar weight.
Deads were a bit slow, due to pulled glute.
Was going to front squat but since theyre not in the routine and I was ****ed, left them, did some half-assed ab work.
Since I was standing in front of the lat pulldown with a green band, thought I'd try manual GHRs/Ham curls. These are KILLER for the hams/calves/glutes. Will stick them in a routine soon. Obviously progression is green/blue/red/no band.
That's a shitload of tension!!!
Raw?
Do you not find it tricky switching between sumo and conv in the same session?
blue bands and usual wrap 5 times round the bar stylee.
I don't get it. :(
Got a picture?
GoldenArrow
19-08-2005, 13:11
That's a shitload of tension!!!
Raw?
Usual, shit stretched suit with straps down, may give 5k but basically hip protection. Also, (TM) when I say wrapped twice round the bar i mean choked round the dumbell, put over the end of the bar, then tested, if they go slack at the bottom wrapped round the bar again, tested again, still slack, wrapped round again. I posted a pic of similar sometime back.
Do you not find it tricky switching between sumo and conv in the same session?
Not really, move feet to right place, pull. I found it trickier the fact at about halfway up I get shooting pains in my glute/back.
Nice weight on the pulls for DE.
GoldenArrow
19-08-2005, 18:48
19/08/05 - ME Bench
6'' Lockouts: 60/5, 120/3, 140/1, 150/1, 160/1, 170/1, 180/1.
2'' Lockouts on floor: 200/1, 220/1, 240/1.
Bottom Postition Bench: 60/6, 100/6, 110/5/1/0, 100/1. Left.
So, made no progress since March on either of these. ****ing elbows.
GoldenArrow
19-08-2005, 18:58
I don't get it. :(
Got a picture?
Looked for, but can't find. Not too complicated though.......get band. wrap round bar 5 times
GoldenArrow
22-08-2005, 10:49
Have to be careful, close to weight limit for comp 5 weeks early....
GoldenArrow
22-08-2005, 21:51
22/08/05 - ME SQ/DL
Sumo Deadlift (Raw): 60/3, 100/3, 140/3, 160/3, 180/3, 210/3, 220/3, 230/1. :(
Front Squat (arms out): 60/6, 80/6, 100/6, 120/4+1 holding on.
SB Cable Situps: 30k/10/8/8/7.
Full Contact Twist: Bar+10k/10-10/8-8.
Natural GHR: Green band/6/6/5.
Sumos were off today. Worked up to new pb of 220 for 3, but couldn't move it the first time I tried! Same happened with 230, which was slow as hell for 1, think I'd given the triples too much. Ah well, 250+ next week when it's only singles.
Front squats were cool. This was the start of the 'whats that twat up to' exercises...
Cable situps on a ball.....ok, kept going too far back and pulling myself off the ground.
Full contact twist......holy mother of god! This shit is HARD!!! I put a 10 on thinking I'd be warming up, but these are SO much harder than landmines it's ridiculous! Got to 10 on 1 side and was blowing like a steam train. That was a shock....and 'that twat' exercise #2.
Manual GHRs on the Lat Pulldown next to complete the 'that twat' triphecta. Almost tore a hamstring. Cool.
Vids... VVV
Me just getting 230 :( (www.alex-gold-training.co.uk/videos/dead230x1.wmv)
Damo with an easy but slightly hitched 180 (www.alex-gold-training.co.uk/videos/damodead180.wmv)
Me arms out 100x6 (www.alex-gold-training.co.uk/videos/fs100x6.wmv)
....and 120x4 (www.alex-gold-training.co.uk/videos/fs120x4.wmv)
Damo showing off his front squat technique (www.alex-gold-training.co.uk/videos/damofs60.wmv)
The KILLER Full contact twist! (www.alex-gold-training.co.uk/videos/fullcontacttwist.wmv)
Shoddy GHRs! (www.alex-gold-training.co.uk/videos/ghr.wmv)
ice_mach
22-08-2005, 22:10
Some good liftin there bro, but a ques dont people look at you wierdly when doing GHR's on the ab pulldowns?I know I got some wierd looks, and told not to do it,lol, now jus do it with feet hooked under DB rack, and the contact twists didnt look too bad?I know a lot of the Diablo Barbell crew over at rugged use them alot.
Black Knight
22-08-2005, 22:17
Good stuff, fella.
Has Damo got a very bad back then? He should have if he folds up like that regularly!
GoldenArrow
22-08-2005, 22:21
Some good liftin there bro, but a ques dont people look at you wierdly when doing GHR's on the ab pulldowns?
Probably. Don't care. I rule.
the contact twists didnt look too bad?I know a lot of the Diablo Barbell crew over at rugged use them alot.
They are ridiculously hard. The explosiveness makes them 10 times harder.
Has Damo got a very bad back then? He should have if he folds up like that regularly!
He will have if he doesnt sort his form/flexibility out soon...
dodgy_damo
23-08-2005, 00:01
I never realised how bad my form was :022:
I am definately gonna start some heavy duty stretching, damn those hamstrings :kinky:
It's so different sitting back and watching from afar
GoldenArrow
23-08-2005, 00:15
Hamstrings and hips, and quads, and adductors, and glutes....:banana:
dodgy_damo
23-08-2005, 00:21
Point taken! :019:
I think I might need to change my handle to pilates_damo or yoga_damo at this rate? Based on the amount of stretching that I should be doing :confused:
GoldenArrow
23-08-2005, 00:27
It is quite an ironic name!
Well you know what to do...
GoldenArrow
23-08-2005, 00:39
New PR followed by wank '30k less than my best' single, but it'll come, so happy enough!
The situps I think I saw on t-mag, I spose you could use a bench, or maybe the floor, dunno really....if you look back there's a vid of me doing them with a band at home earlier, I'll find it after I send this...
I compete <110. I pretty much weigh 110 now.
GoldenArrow
23-08-2005, 00:40
http://www.putfile.com/media.php?n=situps
GoldenArrow
23-08-2005, 00:47
:banana: Try to use better form than that though! :D
you're so blatantly gaying it on those situps its unreal! Fair play on the pull where you didnt move it but then went back and lifted it. Damo is Deasel Weasel. Or Narc. Depending on who you think has worse dead form.
GoldenArrow
23-08-2005, 10:28
Why is everyone that has been here for months talking about a video i posted originally on page 2?!? :021:
Deadlift singles were shit yesterday. Happy enough with the session though.
you're so blatantly gaying it on those situps its unreal! Fair play on the pull where you didnt move it but then went back and lifted it. Damo is Deasel Weasel. Or Narc. Depending on who you think has worse dead form.
Mother****er :014: :068: :116: :075: :sniper: :cutup:
there is nothing wrong with my form you ****, i pull round back, big deal, at least i don't try and powercleanolympicsquatcleandeadlifthighpull it like certain midgets <buff>
GoldenArrow
23-08-2005, 18:37
23/08/05 - Extra Workout
Incline Hammer Curls > Straight Bar Curls > Straight Reverse Curls 3x8 of each.
23/08/05 - DE Bench
Bench (w/ doubled blues): 70/(10x2)
Bentover Row: 80/6, 90/6, 100/6/6.
Seated DB OHP: 30/8, 32.5/8/7 > 22.5/5.
JM Press: 30/10, 35/10, 40/10.
Hammer Shrugs: 20/10, 40/10, 60/10, 80/10, 100/8.
Well, not bad. Doubled blues is a fair bit of tension, I guess about 80 at the bottom and 160 at the top. Got someone to video, and holy shit my bench has gone metal militia to the max! Just sort of drifting the bar back! Ah well, saves me pressing it I spose :banana: (I'm off to check BPO rules on if you have to touch the bar to sternum)
www.alex-gold-training.co.uk/video005.3gp
GoldenArrow
23-08-2005, 18:45
5.2 Bench Press
1. The front of the bench must be placed on the platform facing the head referee.
2. The lifter must lie backward with shoulders and buttocks in contact with the flat bench surface.
The sole of the shoes must be in solid contact with the platform surface. The position of the
shoulders, buttocks, and feet must be maintained throughout the attempt. Raising the head off the
bench during the attempt is optional.
3. To achieve firm footing the lifter may use discs or blocks to build up the surface of the platform.
Whichever method is chosen, the shoes must be in solid contact with the surface. If blocks are
used, they shall not exceed 45cm x 45cm.
4. Not more than five and not less than two spotters/loaders shall be in attendance. The lifter may
enlist the help of one or more of the designated spotters, or enlist one personal spotter, in
removing the bar from the racks. Only designated spotters may remain on the platform during the
lift. The lift off must be to arm s length and not down to the chest. A designated spotter, having
provided a centre lift off, must immediately clear the area in front of the head referee and move
away from the immediate lifting platform. Spotting the actual press and completion shall be from
the sides.
5. A personal spotter must be dressed with a minimum of a T-shirt and track shorts.
6. The spacing of the hands shall not exceed 81cm, measuring between the forefingers with a
conventional grip or between the little fingers using a reverse grip. The bar shall have
circumferential machine markings indicating the maximum grip allowance. If the lifter should
use an offset or unequal grip, whereby one hand is placed outside the marking, it is the lifter s
responsibility to explain this to the head referee and allow inspection of the intended grip prior to
making an attempt.
7. After receiving the bar at arm s length, the lifter shall lower the bar to the chest and await the
head referee s signal.
8. The head referee s signal shall consist of the audible command of Press and given as soon as
the bar is motionless on the lifter s chest.
9. The lifter will be allowed only one commencement signal per attempt.
10. After the signal to commence the lift has been given, the bar is then pressed upward to straight
arms length and held motionless until the audible command Rack is given.
5.2.1 Causes for Disqualification of a Bench Press
a) Failure to observe the referee s signals at the commencement or completion of the lift.
b) Any change in the elected lifting position of the shoulders or feet, raising of the buttocks,
or lateral movement of the hands during the lift (between the referee s signals).
c) Heaving or bouncing the bar off the chest.
d) Allowing the bar to sink into the chest after receiving the referee s commencement signal.
e) Pronounced uneven extension of the arms during or at the completion of the lift.
f) Any downward motion of the bar during the execution of the lift.
g) Contact with the bar by the spotters between the referee s signals.
h) Any contact of the lifter s shoes with the bench or its supports.
i) Deliberate contact between the bar and the bar rest uprights during the lift to assist the
completion of the press.
Think I'm ok. It says 'chest' but doesnt specify. Also, there's no "lowering too low" reason for fail.
GoldenArrow
23-08-2005, 22:32
Oh I'll be lifting equipped. You'd better believe it!
(still lifting in a damn fury though, unless i fork out for an f6 to suit my new MM style shit!)
Re: cable situps - I hurt you. I will try and do it again! (ever tried Gm's with bands? :D :banana: )
Pain or damage don't end the world. Or despair. Or ****in' beatings. The world ends when you're dead. Till then you've got a lot more punishment in store. So stand it like a man, and give some back.
**** me, presumably you do it more with bands?
GoldenArrow
23-08-2005, 22:45
Well.......Shawn Lattimer has some of his guys in F6's, specifically Barbaccio on FI, and I doubt he presses in a straight line. In fact last time I was able to get on FI he was going on about MM style and drifting the bar over the face (thread title: best benching style or something?) ....anyway he pressed more in an f6 than an inzer DD.
I used doubled reds and 60 kilos for the gms once, that was a mistake!
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