View Full Version : Killing in the name (v. III)
I'm going to keep a journal of my progress on here again as things seem to be coming together nicely again.
Goals for the next 8 weeks:
EAT>>> 5x5 100kg BENCH. EAT EAT EAT.1.1.111111 5x5 140kg SQUAT. EAT.
I still have a bet on with Tom (help) for £20 over me benching 140kg by the end of Sept., gulp.
Currently having a disagrement with my CNS. I think it should be able to come straight out of Smolov and into 5x5, it doesn't. At the moment I am losing, so this week and all of next will be a bench de-load (5x5, twice a week, 80kg) as advised by several of you.
Have chosen 5x5 for two reasons: 1. It works. 2. It's mutherf.cking hard.
On with it.
14th July 2005
BENCH
50x5 70x1 80x5x5
CHIN
3x8
Benching felt easy and light, as it should. I don't like de-loading but it really shoudln't take this ****ing long to 5x5 90kg, esp. when you consider I am capable of benching 120x1. *sigh* It's only for two more sessions, and thats not a lot in the grand scheme of things. I definitely think 8 weeks is enough to raise this to 100kg (5x5) with all that I am doing to get there (EATEATEATDRINKSLEEPEAT).
Man of Steel
14-07-2005, 17:11
No deadlifting in there?
No deadlifting in there?
Not right now, no.
I am aiming for 140/180/220 with a realistic timescale of the end of Oct/Nov. Currently I am putting up 120/140/180 and I know damn well which is going to be the hardest to acheive; the squat. All my efforts need to go into squatting, with the occasionaly deadlift session to keep my pulling groove in check. I have recently moved to a wide stance in both the squat and deadlift and am confident the carryover is much greater this way, lessening the need for very frequent pulling.
14th July 2005
NINJITSU
2 hours of pain and exaustion.
PUB
Several hours of pleasure and gawping.
GoldenArrow
14-07-2005, 18:45
Putting your numbers with bench first = very gay.
Black Knight
14-07-2005, 20:19
Putting your numbers with bench first = very gay.
Hmmmmm lights touch paper and retires.....................
BengDogg
14-07-2005, 20:44
if your numbers wer 140, 182.5 and 230, you would have a 1200lbs total consitsing of the famous 3,4,5 combo (300lbs bench/400squat/500dead) this is my current aim for the future
IIRC a couple of months ago Logan was thoroughly against squatting with anything but a narrow stance and now he has decided to squat wider :017: .
I thought you ended up close gripping 5x5 aswell? you are the worst deloader ever
The only thing gayer than putting your bench first is having a Will Smith quote in your sig
Whats with all the Rob bashing?
I for one wish you luck. Any word on when the hernia will be fixed?
IIRC a couple of months ago Logan was thoroughly against squatting with anything but a narrow stance and now he has decided to squat wider :017: .
take everything he says with a pinch of salt
i.e. ignore it
LOL. I go away for a couple o' hours and look what happens.
Alex: You not having shagged a girl (a fit one) in the last decade is enough to make me more hetro than you.
Narc: Your still a bitch to the dark princess.
Fred: Your still.. in exactly the same postition you were 4 weeks ago,
2pacliveson: I am still dead against it. But for the purposes of bolstering my total as fast as possible, anything goes. I am currently pulling and squatting wide.. doesn't mean I advocate it or like it.
Brett: It's mostly weak poeple who cuss* me (Tim, Rayza, Fred, etc), so I just brush it off. And thanks.
*just for you, Rayza.
2pacliveson: I am still dead against it. But for the purposes of bolstering my total as fast as possible, anything goes. I am currently pulling and squatting wide.. doesn't mean I advocate it or like it.
Also, you have said before that you have more 'respect' for someone who squats OL style equipped to the eyeballs (and therefore a lower raw squat) than someone who PL squats raw.
BengDogg
16-07-2005, 21:09
Easy now girls...
'Just to make this point again!!!! Lets keep this pleasant. nothing nice to post bout Rob then dont post it, you would all want the same in your journals
BengDogg
16-07-2005, 21:11
Also Rob any thoughts on the 3 /4/5 for the 1200 total??
uk machine
17-07-2005, 10:42
ah good to see u training!!! :038: :038:
Also Rob any thoughts on the 3 /4/5 for the 1200 total??
That's exactly what I am after.
Also, you have said before that you have more 'respect' for someone who squats OL style equipped to the eyeballs (and therefore a lower raw squat) than someone who PL squats raw.
Yes. And I still do say that. a 400lb raw Oly. Squat is 10x more impressive than a 400lb fully equipped PL squat. Just becuase I am doing something doesn't mean I think it's the ****ing shizzle.
Just becuase I am doing something doesn't mean I think it's the ****ing shizzle.
Haha... Fo' shizzle.
18th July 2005
BENCH
50x10 80x5x5
CHIN
5X5
Still deloading (bench). Last de-load on thursday (80x5x5). BW is up but not sure how much, I am definitley bigger though.
19th July 2005
Should be squatting today, but no time. Will squat tomorrow.
Some advice would be cool.
I am NOT IN THE LEAST BIT WORRIED ABOUT FAT GAIN, but, I am worried about excessive sugar consumption and developing diabeties in later life...
The ONLY way I can stomach whey (on a several times daily, consistantly, day in day out) way is to mix it with Boots' sports rehydration power, lemon flavour. This is essentially dextrose.. And I am drinking 4 shakes a day consisting of:
2x (pre/post)
50g whey
50g dextrose
1000ml water
and, 2x
25g whey
30g dextrose
500ml water
I realise that its fine pre & post, but what about in the afternoon/eve?? I don't want yo-yo insulin levels for the next 10 years just to maintain this mass.. so is this any different from what would be considered acceptable?
160g of glucose a day sounds like a dangerous path to tread. It will get you a hell of a lot closer to diabetes than eating loads of chocolate bars and other junk would. Glucose is the worst offending carbohydrate to consume on a regular basis as it has the highest GI unless you consider Malto to be higher.
Not only that but a low GI, complex carbohydrate such as oats will sustain your blood sugar levels far longer than glucose will, allowing for your cells to stay open for longer, creating a more anabolic environment. This would be the point where I would link to a Gavin Laird article, but I do not want to get banned so I'll resist the temptation.
Why have you gone off your infamous diet of oats and milk?
Why can't you stomach whey, does your body reject it, or do you simply not like the taste? Where do you get your whey from?
160g of glucose a day sounds like a dangerous path to tread. It will get you a hell of a lot closer to diabetes than eating loads of chocolate bars and other junk would. Glucose is the worst offending carbohydrate to consume on a regular basis as it has the highest GI unless you consider Malto to be higher.I should have mentioned that this is only on training days, but even so. Thanks.
Not only that but a low GI, complex carbohydrate such as oats will sustain your blood sugar levels far longer than glucose will, allowing for your cells to stay open for longer, creating a more anabolic environment. This would be the point where I would link to a Gavin Laird article, but I do not want to get banned so I'll resist the temptation.Oats and whey in water sounds foul and I am trying to cut the level of milk I drink down to a reasonable level. (6 pints a day).
Why have you gone off your infamous diet of oats and milk?
Eating 2-3kg of oats a week for the last year and a half has taken its toll. I am sick of it. I have gotten to the point where I am avoiding eating breakfast till like 11-12, even if I am up at 7, because I simply cannot stomach it anymore. Yesterday I woke at 7:30 and survivied on coffee and jam sandwiches until 12 when I finally felt like eating real food, and had fish and potato.
Why can't you stomach whey, does your body reject it, or do you simply not like the taste? Where do you get your whey from?Whey is revolting. My body rejects whey like it does poor people. I throw up. I have tried about 20 ypes over the years and not a single one made me think "at last I can stop buying so much milk." I have literally puked a few times on whey in water, but found the answer in the shape of Boots' sports rehydration drink, lemon flavour. It's like lucazade, but cheap as ****. And more importantly, it makes whey wholey bearable.
Looks like I am ****ed.
ice_mach
19-07-2005, 19:53
try fortified milk, milk with skim milk powder in it.
There's no problem with the sugar pre and post workout, and why not just eat to get the protein later on in the day?
Have you tried mixing it in food?
I make my own protein bars, takes twenty minutes for a whole weeks worth (one a day), and you cant taste the whey in it. Plus you can throw oats, raisins etc. in it so it tastes even better and fill you up more.
have u tried whey milk and nesquik, had it last night, actually tastes nicer than just nesquik and milk imo
Wont be online very much so will update this whenever I can, but that could be a few weeks worth all in one go.
Laters.
P.S. yesterdays squat session:
110x5x5
120 next week
Maybe whey in yoghurt or cottage cheese, but i doubt this will help as its not a whole lot different. Have you tried it with water from the fridge with ice cubes in it, the coldness reduces flavour etc. Maybe try the bars idea.
Or maybe man the **** up and eat it like your not a queen.
July 21 2005
BENCH
90x5x5 <<<<<<<<<<<<<<<<<who's the man11!11
100x2
110x2 (cos i felt like it)
CLOSE GRIP BENCH
52.5x14
52.5x14
52.5x14 <<<<<justfor you, gaylord
JM PRESS
50x3x5
Not my typical bench session. I usually just bench and chin and thats it, today was different. Oh well.
btw, i videoed the 90x5x5 (4th set has best form) and will get it up at some point, when my ****ing cable turns up
July 21 2005
BENCH
90x5x5 <<<<<<<<<<<<<<<<<who's the man11!11
100x2
110x2 (cos i felt like it)
Good stuff! Woooo!
I wish I could do 90kg for 5x5. Just out of interest, what do you think my 1RM will be... considering that I did a 90kg bottom position bench the other day?
100-105. maybe more.
I am going to keep this up till Iget to 5x5 with 100, at which point I should be looking at a 130kg bench.
BengDogg
21-07-2005, 19:37
Good stuff! Woooo!
I wish I could do 90kg for 5x5. Just out of interest, what do you think my 1RM will be... considering that I did a 90kg bottom position bench the other day?
For me my 1rm was the same for bottom pos as top, but you could be looking at maybe anything up to 105kg est.
edit- posted at the same time as rob with similar estimates so you should be bout right i think
BengDogg
21-07-2005, 19:37
BENCH
90x5x5 <<<<<<<<<<<<<<<<<who's the man11!11
You da man :041:
Your bench has come on a lot, Robert. I remember not so long ago when 90kg was your 1RM. Keep up the good work :041: .
ice_mach
21-07-2005, 21:17
July 21 2005
BENCH
90x5x5 <<<<<<<<<<<<<<<<<who's the man11!11
100x2
110x2 (cos i felt like it)
CLOSE GRIP BENCH
52.5x14
52.5x14
52.5x14 <<<<<justfor you, gaylord
JM PRESS
50x3x5
Not my typical bench session. I usually just bench and chin and thats it, today was different. Oh well.
Well you should enjoy your training above anything
52.5x14 <<<<<justfor you, gaylord
LMAO, it was supposed to be 15 you bellend
nice benching man
For me my 1rm was the same for bottom pos as top, but you could be looking at maybe anything up to 105kg est.
edit- posted at the same time as rob with similar estimates so you should be bout right i think
I think my bench will probably be the same as my bottom position bench. I lack strength in locking out the weight. Yesterday I got 95kg off the pins and half way up quite easily, but I just couldn't lock it out.
22nd July 2005
SQUAT
50x5 70x5 90x5 100x5 110x5 120x3 130x1 140x1 150x2*
*second rep made me shit my guts into my ball sack. hernia not happy.
BengDogg
22-07-2005, 17:54
I think my bench will probably be the same as my bottom position bench. I lack strength in locking out the weight. Yesterday I got 95kg off the pins and half way up quite easily, but I just couldn't lock it out.
Floor presses are order of hte day then (hope you dont mind this being in your journal rob, but benching is your forte)
22nd July 2005
SQUAT
50x5 70x5 90x5 100x5 110x5 120x3 130x1 140x1 150x2*
*second rep made me shit my guts into my ball sack. hernia not happy.
Still, strength coming back fast though
Floor presses are order of hte day then (hope you dont mind this being in your journal rob, but benching is your forte)
Not at all mate.
Personally, (I am also weak on the high boards) and I make the best progress just benching and benching and benching, but whatever. Floor presses are great too.
good squattin that Robot. Whats your current BW ?
Thanks and no idea. Less than 200, more than 190.
Wont be squatting heavy for a while as hernia didn't like it. After a lengthy conversation with the main man, GM's and step ups for gay-it-up reps is the order of the day.
25th July 2005
Ok. Just to remind you gaylords every single ****ing Kg lifted in here is on an unknurled 2" thick bar..
BENCH
30x3 50x3 70x3 92.5x5x5
Which is pretty ****ing amazing considering I only just got 90x5x5 4 days ago and that took me 6 ****ing weeks. 95x5x5 on Thursday anyone..
CURL
eR... 30 x **** knows x **** knows
CALVES
100x2x35
And finally, some proof once again that I am a God of the grip.. (due in no small part to Martin's thick bar)
PLATE PINCH (one handed and no chalk)
2x15 for 37 seconds on R and 32 on L. This will be a regular feature from now on.
BengDogg
25-07-2005, 16:16
25th July 2005
Ok. Just to remind you gaylords every single ****ing Kg lifted in here is on an unknurled 2" thick bar..
Yes the original bad dogg bar! Possibly the baddest, or is it?.... http://www.iron-city.net/showthread.php?t=1140 :035:
Thanks and no idea. Less than 200, more than 190.
Wont be squatting heavy for a while as hernia didn't like it. After a lengthy conversation with the main man, GM's and step ups for gay-it-up reps is the order of the day.
Are you still claiming hernia,how long does it take to recover from that shit,irc footballers have it all the time,miss like four games and are back playing again
BengDogg
25-07-2005, 20:02
Some people never get over them rmemeber a footballer would have surgery almost instantly as they are minted so no waiting for famous people, its genuine he showed us at the meet, i worked with a guy who was out for 6 months from any lifting with one
Cool,I couldnt care less if it was genuine or not,just curious why it was taking so long.
After a lengthy conversation with the main man, GM's and step ups for gay-it-up reps is the order of the day.
...never saw you as a religous bloke The Dave.
...never saw you as a religous bloke The Dave.
I never saw the Almighty as an advocate of step-ups, although GMs are awesome enough.
...never saw you as a religous bloke The Dave.
You're giving Alex waaaaay too much credit.
Couldn't be ****ing arsed to train today, ate too much and constantly full. Will gay it up tomorrow (step ups & good mornings).
Diet is a bit controversial today:
1. Cereal & Instant mass.
2. Instant mass. 50ml oil in juice.
3. 550g of breaded chicken & some M&S sauce shit. Nice.
4. 150g whey in water.
5. Pot of coffee & about 300g of white cheese.
6. 2 massive fillets of haddock (300g each). A whole broccoli.
7. 100g whey in water.
About 3ltrs water too.
Thats it so far, I feel like a carnivore. Meals 3. & 6. had to be eaten off 3 plates, absolutely massive meals. Getting on for 700g protien with less than 150g carbs. ATKINS BABY. YEAH.
Couldn't be ****ing arsed to train today, ate too much and constantly full. Will gay it up tomorrow (step ups & good mornings).
THATS the ****ing way to bulk! Was expecting to see some mince sarnies in there tho
i thought you'd enjoy this pic of me doing a face pull :
http://uk.pg.photos.yahoo.com/ph/massive_time/detail?.dir=/9a65&.dnm=a760.jpg&.src=ph
AWESOME, Ben. FAF.
27th July 2005
GOODMORNING
30x8 50x8 50x8 50x8
STEP UP (2FT BOX)
50x5 50x5 50x5 (on each leg)
OVERHAND DINO CHIN
BWx5 BWx5 BWx5
ROW
50x5 50x5 50x5
CALVES
90x30
Not all bad. I hate using weights like this, it's embarassing. But like I said to Andy, needs must when the devil punches you in the hernia. Aims for wednesdays? To add 2.5kg to each lift/session. When the GM's get to a weight that actually recruits some muscle, I will reduce it to 3x5 like everything else. Next week I will also put the weight up dramaticaly on standing BB calves raise and see what weight I have to use to reduce 1x30 to 3x5. I am thinking about 150-160kg.
Forgot to mention. I chose a 24" box as it is conveniently the exact dimensions that force me to step up so as my knee is about 1" above the hip crease (IPF paralell) so it should have a good carryover to my squatting.
PikeKing
27-07-2005, 20:51
whats your lateral stability like going to that height? we all no high step ups rule (well i do) but if you have to hike a hip to get up its too high for your current level of stability/mobility. Yes is will help you reach depth but it could also give you SIJ/low back issues.
good luck with them, they are one of my favourite exercises.
GoldenArrow
27-07-2005, 22:40
Yes is will help you reach depth but it could also give you SIJ/low back issues.
And for free, what more could you ask?
Thanks, Pike.
No sodding idea what my mobility is like. They feel very comfortable TBH and I like them a lot. 10x better then lunges.
28th July 2005
BENCH
95x5 95x4 95x2x3 95x4
SHRUG
95x3x8
CALVES
95x2x20
CURL
30x2x20
Yesterdays' tweaked uber dino chins ****ed me right up. I did my normal dino chins (rotating thick bar - overhand grip), but did a 3 seconds iso hold at the top, and a 5sec pause at the bottom so it felt like my lats were going to rip off. This was great, but for the fact it shredded my ego (only got BWx3x5) and completely ****ed my benching up today. Reckon would of got 55554 or very similar if not so sore from DOMS in back. Oh well, next monday I will ****ing conquer it. Then its on to 97.5kg. Bring it.
P.S. My arms are huge now from curling every session and benchign 5x5 twice a week.
P.S. My arms are huge now from curling every session and benchign 5x5 twice a week.
can i get a C
can i get an H
can i get an A
can i get a V
GoldenArrow
28-07-2005, 15:44
Can i get a "shit posture"
Can I get a "cone tits" "fatboyslim"
Can I get a "virgin"
And spagbol was his name-o!
where's that screw, oh look it's hiding under your deadlift, ah well no worries there then i'll just get my mother to lift it out of the way
Tim and his squat are out walking one fine summers day and decide as its so hot they deserve a drink, they go into a bar and the whole place falls quiet, unphased by this intolerance to strangers, Tim says, "Barkeep, two pints 'o cider." The barman looks at Tim and says, "Sorry son, you can stay but your squat will have to leave, you should of read that sign over there on the door.. *Tim's squat minces over to read the sign on the door...*
"PUSSY FAGGOT SHIT NOT WELCOME
- THE MANAGEMENT"
you forgot to add that Tim was handily able to grasp both pints with one hand anyway due to him having upwards of 9 fingers on each hairy mitt.
Love thy brother,
Its a Devon thing.
"Can i get a "shit posture"
"Can I get a "virgin"
PISSER :043:
Tim and Fluff the hernia fairy are out walking one fine summers day and decide as its so hot they deserve a drink, they go into a bar and the whole place falls quiet, they've never seen such a specimen of strength, power and virilty as Tim before, he is however unphased as he gets this alot, Tim says, "Barkeep, two pints 'o cider." The barman looks at Tim and says, "Sorry son, you can stay but your bitch will have to leave, you should of read that sign over there on the door.. *Fluff the hernia fairy minces over to read the sign on the door...*
"PUSSY FAGGOT SHIT NOT WELCOME
- THE MANAGEMENT"
true story
29th July 2005
Er.. Alex.. You know I said nice and light? Well, er.. it's Big Al's fault.
SQUAT
100x3x3
GOODMORNING
70x5x5
DINO CHIN (no 5 sec pause at top and bottom today, I need my lats to be working)
BWx3x5
DINO ROW
70x3x5
CALVES
140x5
160x5
177.5x5 <<< WOAHHHHHHHH MOMMA
Great session. I awoke feeling like a God. I ate breakfast like a God. Then trained like one. 3x3 rules. Thank you, Big Al.
Your after matching calves and biceps then,thats some weight Rob.
CALVES
140x5
160x5
177.5x5 <<< WOAHHHHHHHH MOMMA
quality, that'd be shithot core work as well.
Eh? And thanks.
EDIT: Above is RE: NJ.
Thanks, Tim and Benji.
1st August 2005
BENCH
95x5x5
That is it. That ****ing wiped me out, big time. BUT, that is another 2.5Kg on my bench in as many days!!11111!!1 Things are really going well, as IME 2.5Kg on one's 5x5RM translates to maybe 5Kg on one's 1RM. Like I said, absolutely ****ed, as I put my life and soul (it's not the devil's, yet!) into that.. so will finish off later with some curls and calves work.
Looking forward to squats tomorrow. 3x3 is somthing I haven't done in a while and am enjoying it a lot..
NOTE TO SELF: ****ING STRETCH YOU ILLITERATE ****ING ****.
*I have constant pins and needles in my hands and arms and Alex reckons its down to circulation problems caused by my posture caused by years of deadlifting and nothing else.... traps, (each weighing about 10kg, lol.) are the root of it all.
PikeKing
01-08-2005, 16:20
The deadlifts arent directly repsonsible, you've had monkey posture for as long as I've known you. Your posture is going to be the main cause, because of how you hold yourself your traps are working for hours at a time to hold your head up. Probably, dare I say it, your traps have got out of control by using poor form on rowing movements. You know what you have to do **** face
Great benching monkey man
3rd August 2005
Not much time today so scrapped the two veg and just did the meat..
SQUAT
105x3x3
GOODMORNING
75x5x5
DINO CHIN
BWx3x5
Am deffo getting wrist wraps for squatting, my ****ing thick bar is absolutely ****ing killing my wrists now I am power squatting (bar in middle of back practically, lol). Some more chalk needed also. Good session. Squat up to 110Kg next session: friday/saturday. If I get that 3x3 thjat will be 10Kg in 5 days!
Sepultura RULE for squatting.
PikeKing
03-08-2005, 17:25
hows did your hernia feel here? where have the step ups gone you two legged freak!?
3rd August 2005
Sepultura RULE for squatting.
Yeah! I listen to Arise sometimes during lifting. My favourite for training at the moment is Seasons in the Abyss (Slayer).
3rd August 2005
Sepultura RULE for squatting.In between sessions I thought you used to say that you stuck your fingers in your ears :017: . Why did you stop?
BengDogg
03-08-2005, 19:38
i have arise on my mp3 player too, love it!!! and chaos ad
ROOOOOOOOOOOOOTS, BLOODY ROOOOOOOOOOOOOTS
BengDogg
04-08-2005, 07:22
ROOOOOOOOOOOOOTS, BLOODY ROOOOOOOOOOOOOTS
Get out the peroxide then
hows did your hernia feel here? where have the step ups gone you two legged freak!?
The step ups went the week after they started. I just can't hack, not squatting. My hernia only gets gay when I go above 130Kg @TM, so I am building it up nicely-slowly from 100Kg again. 5Kg a week.
[looks at floor in playground cos PK bullies me]my legs are the same as everyone elses, I'm not a freak![/looks at floor in playground cos PK bullies me]
In between sessions I thought you used to say that you stuck your fingers in your ears :017: . Why did you stop?
I squat in a garage now, so I can do what I like.. I don't always listen to music, just sometimes. At the gym I had no choice but to cover my ears, they would bleed sometimes after extended exposure to Kylie (not my one) and Britney.
Get out the peroxide then
LMAO.
i am ****ing off 97 point gay fuicking fiuve and i am ****oign 5x5 fuing ksnkjsbdkjsdbckbdd `00fuxcking kg
****IGN PUMPED 11;'1K N1JK1 BKJ1N
jkbdkjbdckj
PEOPLE ARE GOING TO DIIIIIIIIIIIE
PikeKing
04-08-2005, 13:22
make your posts more coherent you Fing caveman
4th August 2005
BENCH
100x4
100x4
100x3
100x3
100x2
CLOSE GRIP BENCH
70x3x10
DINO CHINS
2x3
Total head**** session. Got soooooooooo ****ing pumped up for this. I was in the garage screaming at the bar and my brothers mate walked past laughing, he was promtly winded and then I got to it. I put so much into it these days, when I was done with the 5th set I got dizzy, disoriented and dillusional. To make up for the lack of 5x5ness I got some volume in with the close grip bench, then ****ed chins off completely, still tired from doing them yesterday. ****ed calves off too. 100x5x5 is going to fall within 7 days. Believe it.
I would like to add I am fairly confident that if I wasn't using a thick bar, didn't use squat stands and some old wooden peice of crap bench that rocks form side to side and if I had a spotter/training partner and maybe my rhomboids didn't keep cramping I would have totally ****ing anhialated 100Kg x5x5 by now.
BengDogg
04-08-2005, 14:50
still some fine benching!!! I think if you were on an oly bar you would of got it too
GoldenArrow
04-08-2005, 14:53
If I was 300 lbs, 30 years old and had a double ply bench shirt I'd be benching 300 kilos!
GoldenArrow
04-08-2005, 15:10
Same conclusion here ;)
the block
04-08-2005, 16:06
some old wooden peice of crap bench that rocks form side to side .
is that the famed and acclaimed "bench of rob" the one you made by your very own hands? :047:
with you on the shit bench, lack if spotter (and the non-mentioned lack of anabolic drugs).
Progress is good ATM, so it's time I got some ****ing goals to match.
01 August: 140/120/180 = 440
Right now my squatting is hindered by the fact I can't go above 130 on worksets without some shit from the ole' hernia, and the fact that wide stance low bar squatting with a thick bar is seriously ****ing hurting my little wrists.. solution.. keep ****ing plodding along and maybe get some wrist wraps until get to uni with Oly. bars. Benching is coming on great but could be 5% better, I just know it.. again, Oly. bar would be nice as would things mentioned above. I need to keep eating like this too. I don't DL at all @TM as focus is on squatting AND I don't have a FREAKIN' OLY. BAR!!!!111 Bodyweight 201lb.
01 October: 155/140/190 = 485
Squat is 155, as it currently stand about 140 and whilst I have no doubts about the level of strength I can build, it's all up to the hernia gremlin. A 140 bench is doable if I can just keep this momentum going for another 6-8 weeks. I don't deadlift right now so I don't expect to put much on that, esp. as I am now pulling sumo and have had literally **** all practice at it. Bodyweight hopefully will be 200-205lb.
01 December: 170/145/205 = 520
By this point I will have been training at the uni gym for a while and will have had access to a power rack, a decent ber and Oly. bars so I can reasonably expect my lifts to increase slighty more then they otherwise did. Plan is to be around 210lb bodyweight by then.
01 February: 190/150/220 = 560
This looks hard (2.5kg/week on my squat, 0.5kg a week on my bench and a good 1.75kg a week on my deadlift) for 2 straight months. I am not sure it's doable myself.. but we shall see. Bodyweight about 220lb by now.
Overall I will have 6 months to go from a 440Kg (968lbs) total to a 560Kg (1232lbs) total. That means my combined total must go up by 20kg a month for the next 6 months. This IS do-able. Watch this space.
Routine I am using @TM and have been for past 6 [?] weeks:
Monday & Thursday:
Bench 5x5
(2x8 CGB to make up for volume if I get less than 22 reps on 5x5)
Chin 3x5
Calves 3x5
Tuesday & Friday:
Squat 3x3
GM 5x5
Chin 3x5
Calves 3x5
When I get access to Oly. bars this will change slightly; thursdays session will be DL's not squats and maybe lose the GM's. Idea is too add as much weight to the bar as fast as possible.
Why all the emphasis on calves?
that routine is gonna do your shady posture no good at all Texas Pete.
Why all the emphasis on calves?
Use your brain.
EDIT: I blocked you, why can I still see your posts?
that routine is gonna do your shady posture no good at all Texas Pete.
Chins 4x week, no curls, no deadlifts.... hardly.
i wish people would stop quoting the **** or it makes blocking him rather pointless doesn't it, unless i just block everyone.............
I blocked like 6 people now, but for some reaosn So solid here appears immune..?
cos you're secretly in love with him
PikeKing
04-08-2005, 23:16
Chins 4x week, no curls, no deadlifts.... hardly.
FFS chins are not going to improve your posture, remember lats are gonna do the same as benching for your sexy neanderthal look
Get bent. I'm ****ing not doing any ****ing gay exercises.
FFS chins are not going to improve your posture, remember lats are gonna do the same as benching for your sexy neanderthal look
What is wrong with his posture? What has caused it?
GoldenArrow
04-08-2005, 23:39
Get bent. I'm ****ing not doing any ****ing gay exercises.
You're doing plenty of bench.
:033:
PikeKing
04-08-2005, 23:42
Get bent. I'm ****ing not doing any ****ing gay exercises.
how about you train properly rather than like a ****ing dickhead
PikeKing
04-08-2005, 23:45
What is wrong with his posture? What has caused it?
hes the perfect neanderthal
forward head
protracted scapular
internally rotated shoulders
whats caused it, dunno impossible to say
GoldenArrow
04-08-2005, 23:50
whats caused it, dunno impossible to say
...but benching, rows, squats and deads dont help
:027:
PikeKing
04-08-2005, 23:52
...but benching, rows, squats and deads dont help
:027:
yeah current training is doing nothing to fix it thats for sure
uk machine
05-08-2005, 11:03
goals seem reasonable, and too right u winded ur bros mate. anyone dissin a IC brother should be punished accordingly! :029: im getting more angry and it works!
Black Knight
05-08-2005, 11:59
goals seem reasonable, and too right u winded ur bros mate. anyone dissin a IC brother should be punished accordingly! :029: im getting more angry and it works!
Agreed :045:
yeah current training is doing nothing to fix it thats for sure
I am gonna try some RDR's again, they seemed to help last time.
Haven't updated this much as have a journal on FI and don't get much input on this one.
Just to let you know, recent training numbers:
Squat - 130x3x3 (next session)
Bench - 100x55533 (will be 55555 today)
GM - 90x3x6 no probs (will be 3x8 next session)
Plan is to keep going like this for 5-6 weeks, maxout and assess/tweak routine to take weaknesses in the main lifts into account instead of the general strength routine I follow ATM.
ice_mach
16-08-2005, 12:39
nice keep it up, you're robertoates over at FI aint you?
BengDogg
16-08-2005, 12:41
good numbers rob!
Black Knight
16-08-2005, 12:46
Haven't updated this much as have a journal on FI and don't get much input on this one.
Just to let you know, recent training numbers:
Squat - 130x3x3 (next session)
Bench - 100x55533 (will be 55555 today)
GM - 90x3x6 no probs (will be 3x8 next session)
Plan is to keep going like this for 5-6 weeks, maxout and assess/tweak routine to take weaknesses in the main lifts into account instead of the general strength routine I follow ATM.
Coming on well, Rob. :026: Are pulling any deads at the moment?
Yeah that's some good benching...
PikeKing
16-08-2005, 14:27
Haven't updated this much as have a journal on FI and don't get much input on this one.
****
nice keep it up, you're robertoates over at FI aint you?
I am mate, yes.
Coming on well, Rob. :026: Are pulling any deads at the moment?
Thanks to Dogg and DMPM.
BK, not pulling any 'cos only have a thick bar. Though I do plan to buy a 6ft Oly. bar in the next week or so just to keep my pulling tickng over till I go back to uni in Oct.
Cheers pikey.
ive been off 4 a while and your sig is cool. and i can also imagine you saying it.
INZER RULE.
I just got billed $3 for 2 t-shirts amd some wrist wraps, and shipping to the UK.
GoldenArrow
17-08-2005, 15:29
They can probably afford to do that due to having excess money they stole off me.
the block
17-08-2005, 15:55
INZER RULE.
I just got billed $3 for 2 t-shirts amd some wrist wraps, and shipping to the UK.
thats mad!
Faheem,
As far as I am concerned, those numbers are crap. In Feb of this year I was squatting 180 for reps and pulling 200 double overhand. MY bench has always been gay, but you can't have everything. I got a hernia doing a silly routine with insane squatting volume while preapring for the BPC in april. That essentially put me out of heavy lifting for 5-6 months. Now I am just starting again. Sitting @ 205 today (5'9'') but tend to hover anywhere between 210 and 190 depending on how skint I am an what I can eat.
The routine I have been following is this:
Bench day -
Bench 5x5 (occassionaly do close grip for a few sets of 8 if I don't get at least 20 reps on 5x5).
Chin - 3x5
Row - 3x10-20
Squat day -
Squat 3x3 (full power squat, raw or straps down but NO belt)
GM 3-5x5
Chin - 3x5
Row - 3x10-20
I don't DL ATM as I cannot pull heavy on my thick bar. I only have a 2" unknurled thickbar so EVERYTHING you see above is done using that, inc. the chins.
I could easily squat more but my hernia wont take it right now. I have the strength for 160-165 squat right now. Have not too long ago done 150x2 in my suit (straps down, no belt). Also, the thick bar caned my wrists and I have only just got some wraps to help that, so expect to see some rapid prgress. Esp. when I get to uni in Sept. and start using an oly bar and a decent bench. My bench is home made out of MDF which means if I get even a hint of leg drive/arch I slide off the bench, lol.
If your asking if I would like to train at a PL gym in Liverpool.. if you can PM me the details I woudl be very happy to try and work something out as I am sick and tired of the half assed attitude in all the Chester gyms.
For anyoen still unfamiliar with what we are dealing with here:
http://pg.photos.yahoo.com/ph/robmoatesv2/album?.dir=145a&.src=ph&store=&prodid=&.done=http%3a//photos.yahoo.com/ph//my_photos
Those photos were of me as an emaciated 170lber having not trained or ate in months.
Photo of 115kg fail:
(having the 2.5kg weights swinging about cos I have to to tie them on - (2.5kg plates are 1" holes and bar is scaffold, 2") - doesn't help)
This is me rolling the bar over my hip bones.
post the squat pic
i have done, its in marks dino journal and it wont let me do it again in this journal
Oh right, i don't read that :043:
Any plans on overhead work? Rows?
Used to do loads of OHP and neglect my bench. ATM I am a PLer and so boosting my bench is my only priority. OHP is useful and you'll notice its inclusion over the next few weeks on bench days. I row 2-4x a week. You must have missed that :)
Cool. A bit early for the equipment, no? Or is that to save the hernia?I use the suit with the straps down becuase I like it. It feels good and really helps my hips.
Which uni are you at?UCLAN, Preston.
Although i've only been on this board briefly. I feel I know this legendary Bench already! :048:
Sweet. Pics are on the previous page.
Yes thanks. I'll be back up pretty soon. Although i'll be on placements at various schools throughout the year. So once I get my timetable sorted out, i'll let you know and maybe we can hook up.
Also sweet.
BTW. Gutted that the guy taking the picture, DIDN'T HELP GET THE BAR OFF YOU!!!!!It is a still picture from a video. The camera was on a stepladder on timer.
Black Knight
22-08-2005, 16:50
Hmmm, the video could be really entertaining then!
GoldenArrow
22-08-2005, 17:02
It is :D
I like protecting my hips. I like the 2.5-5kg it gives me. I like the confidence it gives me. I like the whole thing about getting it on and getting ready to squat. Sure, I don't need it. But then you don't NEED a belt. But I bet you train with one.
I don't much care about peoples opinions about equipment. Esp. my use of it. If I get 100kg stronger with my suit on and the straps down it will mean I can squat 240kg with the suit on and the straps down. OH THE SHAME.
No, I need a belt.
None of us NEED anything. You RELY on your belt in the same way I RELY on my suit with the straps down. The difference is, if push came to shove, I can squat my straps down 1RM without actually wearing the suit, as in toally raw. It would just hurt a bit. I can tell from your statement above that you acnnot squat your belted 1RM totally raw. Now who si relying on what?
My point is as a Powerlifter you'll need to do stuff that helps your lifting, it won't neccesarily be stuff you like doing. Most training by powerlifters is done raw. Suits are generally only put on for Meet training.
I appreciate what you are saying, Faheem. And yes, most of the training is done raw. Most of mine is. I use the suit (straps down) when I don't have a belt to hand. In addtion, I only suit up on the heaviest of my sets, kind of like what you do with your belt I guess.
Right, I'm off to squat.
(no really - box squats today, no suit and no belt :))
:confused:
Wasn't being agressive.. just having a discussion.
BOX SQUAT (12")
50x5
60x5
70x3
80x1
90x1
100x1
110x1
115x1
120x1
125x1
130x1 PR
110x2
110x2
110x2
110x2
110x2 (doubles @ 85%)
SLDL
50x8
60x8
70x8
80x8 (would have used 90 & maybe 100 if lower back wasn'ty pumped to ****)
DINO CHIN
BWx3x5
CALVES
Held Jerrycan to chest and jumped/hopped about a lot.
Not bad at all. PR box squat (totally raw - pics coming soon). 15 reps at 85%+. Aiming to beat that next session (PR and 10 singles @ 90%+). Chins still suck.
BengDogg
22-08-2005, 19:19
Nice squatting rob man
Yeah I was pleased. All were paused for 2[sec] on box. Pics coming. I would ahve gone for 135-140 if [a] I had enough plates.. more are coming anyday now, but I needed my 10's to make the box high enough, and [b] I had a spotter/rack. This lone ranger business is holding me back.
Rogue_zero
22-08-2005, 19:37
some nice work ther mate
ice_mach
22-08-2005, 21:23
Yeah I was pleased. All were paused for 2[sec] on box. Pics coming. I would ahve gone for 135-140 if [a] I had enough plates.. more are coming anyday now, but I needed my 10's to make the box high enough, and [b] I had a spotter/rack. This lone ranger business is holding me back.
Nice work mate, btw join a gym? Or you a member of a gym where your uni is?
GoldenArrow
22-08-2005, 21:38
Lots of pl'ers dont squat without at least briefs on. I'm not going into whether they should or shouldn't, but lots don't.
the block
23-08-2005, 00:10
thats a LOT of volume mate! i would have gone home after the box squats alone - but then you are at home..so...
nice squatting! i bet that 110 felt light! (well at least for the first rep)
agreed. Quality to see your squat coming back. Hernia ok with it?
Hernia is sweet ATM thanks, Ben.
23.08.2005
BENCH (Speed work.)
50x3
50x3
50x3 (Stopped triples as can't keep setup tight when back comes off bench.)
50x1 (Too fast me thinks.)
60x1
60x1
60x1
60x1 (Good weight for me right now.)
70x1
70x1
70x1
70x1 (It's offical. I am the slowest bencher ever. This was no faster than my 100-110kg pressing.)
CLOSE GRIP DOUBLE CLAP PLYO PUSH-UPS
BWx3
BWx3
BWx3
BWx3
BWx3
BWx3 (Triceps on fire.)
OHP
40x8
50x8
60x4 (Uh-oh.. there was me thinking this speed work was f-all.. clearly it knocks the shit out of you.)
50x2 (Oh dear.)
40x8
40x8
ROW TO NECK
40x10
40x10
40x10
40x10
BAND- FACE PULL APARTS
1x20
1x20
1x10
****ing hell that was a good session. Very productive. Some lessons.
1. SLOWEST. BENCHER. EVER. (I am).
2. Speed work %ages are BS. I am going to go by feel as clearly to place emphasis on bar speed you need to have some, and using 65% of my 1RM (75kg) I wouldn't have had even a hint of it. Staying with 55-60kg until satisfied that I am making some progress.
3. Plyo pushups rule. I am using them as a novel way of getting more speed work in.
4. Plyo pushups **** you up, as evident in my OHPing. Jesus that was embarassing. Good job I train at home.
5. Time to up the weight to 50kg on my face-pull-bent-right-over-round-back-stood-on-a-bench-rows.
I can totally see my benching numbers going up fast once I get some bar speed.
Black Knight
23-08-2005, 17:47
Sounds like your enjoying your training, Rob?
This speed work mullarky. Can you explain in simple terms why it works and how it helps?
Sure: IMO:
Bar speed is very important. However, if you ahve read any of my recent posts on DE style trainig you will no doubt be familiar with this type of response: "YOU DON'T NEED IT YET, STOP ****IGN ABOUT AND TRAIN HARDER/HEAVIER ETC.1111"
Speed is needed. BUT, it's not nessecary for rank beginners (who need to focus on getting much stronger), nor advanced athletes (who are usually fast enough). It's also not nessecary to use DE training your whole PL career, as, once taught, it is used in every rep of every session. I need to start making some progress with my bench setup, lockout and bar speed. Hence the learning of the setup, triceps work and DE work inc. in my sessions over the next 4 weeks.
DE works by using maximum possible bar speed to create effectively the same (or in cases, greater) power output than a 1RM bench would, without the need for high strain work. Using increased velocity to make up for the lack of mass in the [power = work done/time] equation.
I have to get iff to work now so hopefully others can add bits and bobs.
Main take home point: more bar speed = bigger bench. But you don't have to do it forever, which is where Louie and the boys are going wrong. Lastly, bands and chains are not nessecary until you have semi-decent bar speed with straight weight. So no need to go buy any.
Black Knight
23-08-2005, 18:42
Thanks Rob thats interesting and enlightening.
No worries. Bit dissapointed about the lack of others helping you out too. maybe make a thread abotu it in P&S forum.
25.08.2005
MOVEMENT PREP MADNESS OFF PIKEKING AND STRETCH
Lots of silly shit and funny postitions and gay stuff.
BOX SQUAT (12") (Speed work.)
50x2
50x2
60x2
60x2
70x2
70x2
80x2
80x2 (Still fast as ****.)
90x2
90x2 (Getting slower.)
POWERCLEAN
50x3
50x3
60x3
60x3
70x3
70x3 (Form awful, so didn't go any higher.)
GOODMORNING (Deep and explosive.)
50x8
60x8
70x8
80x8
90x8 (Will use 100 next session.)
WALKOUT AND CALVES
110x8
120x8
130x8
HANGING LEGS RAISE
BWx8
BWx8
BWx8
Great session. Full stop. DE box squats were excelent. Tried to stop the bar coming off my back but that mean't my feet were coming off the floor!!1 Will use 90 for all sets next session and maybe do a set or two with 100kg.
ME bench tomorrow!!!1 YEAH.
Great session. Full stop. DE box squats were excelent. Tried to stop the bar coming off my back but that mean't my feet were coming off the floor!!
Nice session. Sounds like you could do with some more weight on the bar though. That, or some bands.
Nice session. Sounds like you could do with some more weight on the bar though. That, or some bands.
Yah mon. 100kg next session maybes and I have orderd some bands :ninja:. Don't mention it to Alex though. He is in a modd at me over it. :049:
Can't wait for uni gym. ME decline bench, DE pull/bench/squat with bands* and actualy Oly. bars.. here I come!1
*For the record. I wont be using be using my bands for a while as I have no DB's at home and don't need to use them at all until I get some semi decent bar speed with straight weight - so a couple of months at least.
sounds like you're squatting like Alex...
good GM's too.
Yeah, very good GMs for your squat.
Yeah, very good GMs for your squat.
Dude, the last time I maxed squat 1RM was June and I got 140kg. It's waaay higher than that now. For a raw squatter that not very good at all. Should be GMing 120 for a triple really.
EDIT: Thinking about it, a 120kg triple GM is about 100kg 8RM. So if I get all 8 reps with 100kg next session thats bang on. So you're right, and thanks.
Did some car push this afternoon.
Dads jeep x 10 lengths of driveway with abotu 90sec rest intervals.
coooooool. Did u need to have anyone steering or did u just point it in a straight line and hope you didnt ram it thru the front room windows where i was bumming your mam?
No steering. I just pushed it.
You should've hooked up some contraption so you could've steered it by attaching some string to your balls. That'd be hardcore.
Left nut to turn left, right nut to turn right, what do you use for the hand break?
26.08.2005
CGBENCH (ME)
Lots of pushdowns with a band as it's ****ing freezing today and raining and I was v. cold.
50x10
60x5
70x3
80x1
85x1
90x1
95x1
100xF (Poor setup.)
100xF (General piss-weak-ness and lack of triceps.)
85x2
85x2
85x2
85x2
85x2
85x2
85x2 (doubles @ 85%)
PUSHDOWNS & EXTENSIONS W/BAND
EACH ONE x A FEW x LOTS
ROW WITH ISO HOLD AT TOP
50x5x8
LAT-UPS (Like a chin, but you just squeeze the lats and release.)
BWx3x10
Rubbish. I am the weakest gayest person on this board. Bar none. I failed a 220lb CGBench, twice!!!1 FFS. H43T H34THA3T H4T3 H4TE HA3T.....
So, the plan to make ****ing sure I do not fail this next week si to put 10lbs on by next Friday. Fat, water, glycogen, neuclear waste, I don't ****ign care... I need mass. (..and some triceps :ninja: ). 17 reps @ 85% is not too bad mind you.
Did you have to roll 100kg over your body twice? I wanna see the video. :D
26.08.2005
Rubbish. I am the weakest gayest person on this board. Bar none. I failed a 220lb CGBench, twice!!!1 FFS. H43T H34THA3T H4T3 H4TE HA3T.....
How close is your grip? I get confused by close grip bench, because some people say that hands at shoulder width is "close grip".... But shoulder width for me is normal grip. Or is close grip narrower than that?
Did you have to roll 100kg over your body twice? I wanna see the video. :D
No vids today. there is a pic of me rolling the bar over my hips a few pages back though.
How close is your grip? I get confused by close grip bench, because some people say that hands at shoulder width is "close grip".... But shoulder width for me is normal grip. Or is close grip narrower than that?
Close grip is anyting narrower than your normaml grip. Today my hands were dead on shoudler width.
Close grip is anyting narrower than your normaml grip. Today my hands were dead on shoudler width.
Haha! So you usually use the gay boy wide grip then? :033:
OK. Serious time. Where are you failing?
Comp. bench, about 4 board.
CG. bench, about 3 board.
I am trying to throw the bar back and flare the elbows when I hit the mini-max but with the lack of rack and spotter I can only do it so much, gievn the choice between;
Have 100kg bar accelerating at 9.8m/s-1 land on my face if I fail..
or
Fail rep and roll over chest/abs/hips..
I chose the latter.
I need:
Tricep mass, lat mass, a better groove, and a spotter/rack. Triceps and lats are being taken care of via lots of ME and supplemental work focusing on them* and the rest will come in good time. Rack and spotters when I get to uni in a few [6] weeks.
what sup stuff are you gonna use for your tris?
THIS LIST TOOK ME ABOTU 10 ATTEMPTS AND 5 HOURS TO COMPLIE.
main event squat
1 low box
2 deadlift
3 equipped squat
3 paused oly squat
2 raw squat
3 BP squat/gm
main event bench
2 bench
1 CGB
1 decline
2 floor press
3 bottom position
supplemental squat
1 GM
1 SLDL
3 RDL
3 dimel
2 pull off blocks
3 lockouts
3 walkout & 1/4 squat
2 deadlift
supplemental bench
1 OHP
1 CGB
2 board press
3 push press/jerk
3 paused bench
2 dip
3 lockouts
accessory squat
1 pullthrough
1 calves
3 leg curl
1 abs
3 grip work
accessory bench
3 extensions
1 rows
1 chins
1 pulldowns
1 pushdowns
3 curls
speed squat
1 low box
3 medium box
3 low box + bands
3 powerclean
2 deadlift + bands
speed bench
1 bench
2 close grip bench
2 plyo pushups
1= need lots of
2= need some of
3= need now and again/for a change
main event = 1RM
supp = 3-8 reps
accessory = 8-20 reps
Yeah, rack will help...
Sounds like you're failing where I was a while back. I just caned the floor presses as my ME. Now I'm failing at the bottom. Food for thought.
Yeah, rack will help...
Sounds like you're failing where I was a while back. I just caned the floor presses as my ME. Now I'm failing at the bottom. Food for thought.
Thanks, Joel. See above. The 2 weeks after next is ME floor press.
Format is as follows for next 4 weeks:
ME
Main event
Back off (85%/90%, doubles/singles, week1/week2)
1 supplemental
1-2 accessory
DE
main event (DE squat e.g. low box)
main event (DE dl e.g. powercleans)
1-2 supplemetal
1-3 accessory
what happened to keeping things simple? oh no you're full of shit.... sorry
FFS.
I had to take you off my blocked list to read that/.
Missed yesterday's ME Lower*[1] and so almalgamated it with todays DE Bench..
*[1] Low box to 1RM, then singles @ 90%, SLDL for sets of 8, chins for sets of 8, calves for sets of 20..
*[2] DE Bench for lots of singles, OHP for sets of 8, rows for sets of 8, postureal stuff for sets of 20..
30.08.2005
BOX SQUAT (12") (ME)
60x3
80x3
100x2
110x1
120x1
130x1
140x1 PR
BENCH (DE)
30x10 (w/u)
40x1
40x1
40x1
50x1
50x1
60x No go. Nearly passed out trying to get setup uber tight. I tried too hard this time methinks. I was literally blacking out on the bench with 60kg at lockout shaking like a rattlesnake with parkinsons trying to rack it.
Pack up and **** off.
WOW. Good and bad session. Main take home points:
1. Box squat PR. Raw, no belt/suit/boxer shorts.
2. Bench setup getting better.
3. Shoulder feels sore.. inside. Not sure what that is. It's not good though.
Videos of both the high/low-lights coming soon. (Being edited).
That looks high, but thats not BP, thats about 1" of ROM on the way back up.. proof I didn't fail it!!1
BengDogg
30-08-2005, 19:28
and you have an oly bar now
ice_mach
30-08-2005, 19:49
nice lifting rob, kinda wierd set up for DE though?
Ice, did you actually read any of that?
:040:
The squats were ME. Hence the letters next to *box squat 12"* "ME"
ice_mach
30-08-2005, 20:17
Yeh I did I was referring to this with the words DE next to bench
"BENCH (DE)"
30x10 (w/u)
40x1
40x1
40x1
50x1
50x1
GoldenArrow
30-08-2005, 21:12
I don't understand. Singles? Failing with 60 kilos?
PikeKing
30-08-2005, 21:57
3. Shoulder feels sore.. inside. Not sure what that is. It's not good though.
its just been a matter of time for this
Yeh I did I was referring to this with the words DE next to bench
"BENCH (DE)"
30x10 (w/u)
40x1
40x1
40x1
50x1
50x1
So what pray tell is weird about a quick warm up then some progressive singles up to about 45% for DE work? I had intended to go to abotu 70% but that didn't materialise and you'd know that and why if you'd read the oriinal transcript on the previous page.
Pk, WTF?
Ga, Singles becuase I can't hold my setup tight with triples on speed work, it all goes to shit when my back comes off the bench/lockout. Failed? I didn't fail, I did blackout at lockout though!!!1
PikeKing
30-08-2005, 22:16
Pk, WTF?
with your posture, too much emphasis on lifting heavy and generally a preoccupation with exercises that cause more internal rotation, its not suprise your shoulders are start to complain a bit.
sort it out before you blow them out, or you'll end up like me.
ice_mach
30-08-2005, 22:19
So what pray tell is weird about a quick warm up then some progressive singles up to about 45% for DE work? I had intended to go to abotu 70% but that didn't materialise and you'd know that and why if you'd read the oriinal transcript on the previous page.
not an attack bro, jus curious
not an attack bro, jus curious
Sure, sorry if crossed wires.
[...]sort it out before you blow them out..
FFS.... I AM!1
PikeKing
30-08-2005, 22:34
what are you doing?
Pk, WTF?
Ga, Singles becuase I can't hold my setup tight with triples on speed work, it all goes to shit when my back comes off the bench/lockout.
More weight? Accommodating resistance?
Thats a good box squat Robot. Well done. Looks like you have managed to beef up a bit as well since i saw you...
Loving the PL style squats now then? Is that a low bar? Looks like it could be lower, but hard to tell from photo and its obviously working for you.
Think what PK is talking about it bad posture (e.g me)+ heavy lifting causes impingement which (in my experience) feels like "shoulder sore....inside".
Thanks, Ian. I don't think there is much point in introducing bands yet, but more weight.. definitely. I was going to go much higher but for some unknown reason blacked out with 60.. so left it there.
Thats a good box squat Robot. Well done. Looks like you have managed to beef up a bit as well since i saw you...
Loving the PL style squats now then? Is that a low bar? Looks like it could be lower, but hard to tell from photo and its obviously working for you.
Think what PK is talking about it bad posture (e.g me)+ heavy lifting causes impingement which (in my experience) feels like "shoulder sore....inside".
Thanks, Ben. Yes, much bigger since June.
I like them becuase I am now flexible enough to make use of them. The bar is lowish, but not seriously low. It's sitting in that groove just above the base my rear delts.
PK is right, but I am doing something about it:
-More back work with high rows with concious effort to retract scapulae and hold for a few secs.
-Band/face pullaparts.
-RDR's.
-Stretching.
Thanks, Ben. Yes, much bigger since June.
I like them becuase I am now flexible enough to make use of them. The bar is lowish, but not seriously low. It's sitting in that groove just above the base my rear delts.
PK is right, but I am doing something about it:
-More back work with high rows with concious effort to retract scapulae and hold for a few secs.
-Band/face pullaparts.
-RDR's.
-Stretching.
...i, on the other hand, am smaller since june. :(
Shoulder pre/re looks good, R/C work ? Also, they sound gay, but i found RDF's with an iso to be better than RDR's.
PikeKing
31-08-2005, 10:23
This is how I see it, and its still a recipe for disaster
1. Years of crappy posture
2. Lots of heavy benching
3. Chins
4. Deadlifts
All adding up and giving your problem.
What you are doing is not enough, adding a few bits and pieces in like you have done would probably be fine for someone who is not where you are now.
IMO you need to lose any vertical pulling or pushing (this includes shrugs and olys). Do twice the volume for rows and ext rotation work that you do for benching. Do mid/low trap raises. Stretch the shit out of your upper traps before doing any of the above. Also you need to get a bigger arse.
Thanks, Ian. I don't think there is much point in introducing bands yet, but more weight.. definitely.
Agreed. I was recommending accommodating resistance primarily because it'll tend to slow the bar down towards lockout compared to free weights alone, stopping you for jumping off the bench, rather than for the other effects it has.
More bar weight will have the same effect (durrrr...). Only problem is that you'll be slow off the chest if you use too much. Take the weights up gradually and see what happens.
Also you need to get a bigger arse.
Oooo errr...
This is how I see it, and its still a recipe for disaster
1. Years of crappy posture - Check.
2. Lots of heavy benching - Check.
3. Chins - Will stop immediately.
4. Deadlifts - Haven't pulled a DL since June and not a single one since Jan/Feb-ish before that.
All adding up and giving your problem.
What you are doing is not enough, adding a few bits and pieces in like you have done would probably be fine for someone who is not where you are now.
IMO you need to lose any vertical pulling or pushing (this includes shrugs and olys). Do twice the volume for rows and ext rotation work that you do for benching. Do mid/low trap raises. Stretch the shit out of your upper traps before doing any of the above. Also you need to get a bigger arse.
I will lose the chins and OHP ( :019: ) and I have stopped shrugs (on your advice). I am not stopping DL's but they are few and far between TBH. I have two weeks of DLing scheduled to start the week after next, then nothing for quite a while as I am concentrating on my squat.
I do rows twice a week for a total of 5-10 sets of 20. I bench twice a week for a total of 20-30 sets of 1-2.
Also, thanks for that trickmeister, will inc. them too.
My arse will grow with squats and GMs. I plan to do pullthroughs now I have bands too.
Sorted on msn. Thanks PK./
GoldenArrow
31-08-2005, 11:08
Also you need to get a bigger arse.
...so you can be cool like me :025:
PK, why do you advise binning the chins? Doing wide grip chin ups was a major part of the cure for my shoulder impingement, which was caused by the same things mentioned as being Rob's problems. My shoulders were hunched forwards and up, so the chins helped pull them down and back, and I was advised against rows as they were hitting the traps and compounding the problem?
PikeKing
31-08-2005, 13:54
PK, why do you advise binning the chins? Doing wide grip chin ups was a major part of the cure for my shoulder impingement, which was caused by the same things mentioned as being Rob's problems. My shoulders were hunched forwards and up, so the chins helped pull them down and back, and I was advised against rows as they were hitting the traps and compounding the problem?
vertical pulling has the same effect as benching in this case, because rob has been VERY biased towards exercises which strengthen internal rotators for a while plus hes had that monkey posture for as long as i can remember he needs to do a lot more work for external rotators.
in an ideal world you can get away with X amount of interal rotation : X amount of external rotation
this is isnt an ideal world, the balance has favoured int rot for so long, combine that with the posture means that the balance is going to have to favour ext rotation for some time.
rowing will definately recruit the traps, how much depends on technique. if you have protracted and elevated shoulders you're going to have a hard time of not using the upper fibre a lot, this is often cured by changing to a completely different row to what u normally do so u dont have pre established, faulty movement pattern, so u can start with a clean slate as it were.
I think Rob would do well to stretch his lats to buggery rather than hammer them with vertical pulls.
I'd thought my case was reasonably similar, but I'll bow to your superior knowledge oh pikey one.
PikeKing
31-08-2005, 14:07
I'd thought my case was reasonably similar, but I'll bow to your superior knowledge oh pikey one.
maybe maybe, i dont know.
i'm not saying doing chins is bad, its just not what i'd recommend personally.
De squat got ****ed off yesterdfay as I was house hunting. ME bench today:
GENERAL MINIBAND WARMUP AND TRAPS/LATS STRETCH
Mini band x pump x sweat a lot (RDR/OHP/ROW/OHExt./FACEPULL/PULLAPART)
CLOSE GRIP EBNCH (ME)
40x10
60x5
70x1
80x1]
85x1
90x1
95x1
100x1 PR (Nailed it and DIDN'T pass out!!1)
90x1
90x1
90x1
90x****ed
TRICEPS MINIBAND MADNESS
Lying Ext., pushdown, bench with band behind back & OHExt. (x a few x 20)
ROWS
40x6
50x6
60x6
50x6
40x6
40x6
40x6
PRE-HAB/POSTURE STUFF
More miniband madness. In no particular order: (all x 20-30)
-Cubans
-Ext. Rotations
-Face pulls
-Row on bench with band attached to celing*
-Pullaparts
-RDR (2.5kg plate, no band.)
-STRRREEEEEEEEEEEEEEEEEEEEETCH!111
Great session. CGB PR and got some vids of benching from the side and of my rows to the chest, which are awful (uneven). RDs on fire the whole time, right from the start. Having tremendous trouble stretchign my traps, but hey..
*Lying on bench as if about to bench press with band chocked around loft plank, then pull down, like a DB row, but you're lying on your back, and it's with a band, not a DB. Felt good.
Not ever doing heavy CGB again. ****s my hands up. Every ****ign time I do heavy (esp RM) close grip I get badass pins and needles in my hands and wrists.
I have an Oly. bar now, so where the knurling starts is where my index finger is.
Triceps and delts are ludicrously sore. Shoulder feels great. I realised what it was that ****ed it.. GOLF.
It hurt the morning after playing golf. No more golf for me.
Golf's gay anyway. Waste of a good walk someone once said.
BengDogg
04-09-2005, 10:24
The dog in the adverts?
05.09.2005
GENERAL BAND WARM UP
Mini x shit loads x shit loads x OHP/GM/FACEPULL/ROW/LAT PULLDOWN.
Strecth hips and legs and traps.
DEADLIFT (ME)
All double overhand and no belt/suit.
60x5
100x5
140x1
160x1
170x1
180x1 PR
185x1 PR
190x3xF (Had 3 increasingly angry goes at this, 3rd attempt it came off the floor but I felt my form was likley shite as it felt different, so dropped it.)
GOODMORNING
60x8
70x8
80x8
90x7
BAND GLUTE PULLTHROUGH
Mini x20
Super mini x20
CALVES
100x20
120x20
140x20
BAND BENCH ROWS*
Mini x20
Mini & Super Mini x20
Mini & Blue x20
I tried the 190kg mixed grip too. But failed. I was either too tired by then, or my grip is so far ahead of my body I can pull as much D/O as I can M/G. Also the first time pulling sumo. GM's were poor TBH but I put my ****ing soul into DLing so I am not too bothered. Like my new bench rows. Stops me cheating.
Black Knight
05-09-2005, 18:25
Good workout, Rob but whats with the PR, I thought you'd pulled over 200 before now?
-Not since my hernia (feb) have I pulled over 180.
-Not since June have I pulled at all.
-Never before have I pulled sumo (and so in theory the 60x5 was a PR.)
-Never have I pulled 180 without a belt.
-Never have I pulled 180 double overhand.
So, IMO, it's a PR!1
EDIT: I have taken my lifts as 000/000/000 since feb., as at that time, I was capable of **** all. I don't hold with this "back in the day I used to [insert over infalted garbage here]" type crap. If you can't do it now, you can't do it. What use is me boasting about a 180kg squat and a 200kg deadlift if I can't do them anymore? I wouldn't tell people I can squat 180kg 'cos I can't do it at the moment. Hence, currently, 140 is my RAW max., anything on top of that is a PR. Though next monday its ME squat with belt, and seeing as I got 140x1 off a low box with no belt last week, that likely to change :026:
Black Knight
05-09-2005, 18:33
-Not since my hernia (feb) have I pulled over 180.
-Not since June have I pulled at all.
-Never before have I pulled sumo (and so in theory the 60x5 was a PR.)
-Never have I pulled 180 without a belt.
-Never have I pulled 180 double overhand.
So, IMO, it's a PR!1
Well, thats me told then! :o
Good stuff fella. :025:
I'd welcome your thoughts on Sumo style. I've flirted with it before but never seriously. Ive not deadlifted for about 6 weeks or more coz I was getting horrible hip pains-wondered if Sumo might help?
Thanks. Read the edit too. Prolly explains it a bit better, and sorry for snapping at you. :040:
Sumo rules. If you are pulling for competition you want to decrease that ROM as much as you can.. sumo does that. It's a shite site easier on the hips too, though I swear I nearly tore my calf off warming up with 140, it came up so fast my feet nearly came off the floor, looked like a ****ing sumo-clean pull.. so beware!1
Sumo is so much easier than conv., but if you are only trainng for recreation and CAN do conv. with no issues, do that.. 'cos it's a billion times more impressive.
In addition. Sumo shifts the joint angle [and so bar height] of your mini-max up. I used to be able to lokcout anything I got off the floor. After today, that has reversed. Sumo allows you to get very tight and 'pop' out off the floor, I only really have to strain about knee height and above.
sumo does that. It's a shite site easier on the hips too,
not sure about that,if you want to feck up your hips further,sumo is the way to go
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