Training partners lifts

[dodgy_damo]

Lads will try to post my lifting. I'm part time training with Alex, so format will be the same...just smaller lifts :022:

18/07/05 ME SQ/DL

Deadlift: 60/5, 100/3, 140/3, 160/3, 180/1F(according to ref Gold, it reminded him of a diesel weasel attempt), 180/1, 190/1, 200/1F
One day I'll use my gay golds gym belt!
Oly Squats: 60/6, 70/6, 70/5, 100/5, Gave up coz my olympic squatting is shite, and Alex was sniggering, although he had the proper arse coz random idiots kept walking under his bar
Kneeling Ab Pulldown: 75/10, 85/10, 95/10.
Felt sweaty and ****ed, unlike the majority of the other gym users

[dodgy_damo]

Oh and I'm sure he'll correct me if I've put down any of the lifts wrong, ie weight or added an extra set :030:

[Scourge]

The Son of Deezweez? Dear gods...

[GoldenArrow]

You did 120/3 too on deads.

Good to see this.

[Rayza]

:D Ref Gold. :D :D Diesel Wiesel

Aaah,good times.

Yo Alex, why do you call yourself Alex Gold? Is it because of the sovereign ring you wear :019: ?

[GoldenArrow]

Why do you call yourself Mark Anus? Is it because you **** men?

[Rayza]

Why do you call yourself Mark Anus? Is it because you **** men? No, it is because I kick a lot of arse. I leave a mark on people's rears.

Bow down to the 'don.

[Narc]

You are a Mark, and you're forever on Gavin Laird's rear, so perhaps for once you're correct, though it's more licking than kicking really isn't it

[dodgy_damo]

20/07/05 2 hours Muay Thai, with Gold! He hurt his knee, I banged my elbow, and I got told off for being too aggressive in the clinches, what do you expect he's a fecking wrestler :102:

21/07/05 - DE SQ/DL
Limped to the rack after the Muay thai
Box Squats: warmup then 60kg(4x2) 80(5x2) and 100(1x2)
GMs: 50(3X10)
Oly Squats: 60(6 x 5), 80(6 x 2)Less sniggering off Gold, so I think I'm getting parrallel, but no medals just yet!
Saxon Side Bend: 2.5x10, 5 x 8. 2.5 x10
Cable Leg Raises: 10x4, these were killing my lower back, so did 3 sets without cable
Lots of stretching, used the power plate...quite an effective piece of kit

[PikeKing]

Cable Leg Raises: 10x4, these were killing my lower back, so did 3 sets without cable


this is because some turd gave you an exercise thats too hard for you

[GoldenArrow]

this is because some turd gave you an exercise thats too hard for you
:banana:

[dodgy_damo]

22/07/05 - ME Bench

Close Grip up to 80, then 1x100
Bench: 100/3, 110/1, 115/1(PR), 117.5F, 117.5F Had it second time, but lost it :022: 115k is a PR after I found out that all my other benches in the past don't count, ie hammer strentgh, generous spotters, bouncing the bar/unpaused,etc
Seated Dumbell Press: 15/10, 30/3, 25/6, 30/2, 27.5/3 Useless shoulders
Chest Supported Row (on flat bench): 50/8, 70/6, 80/6/3.Tho on 80k it was hard to touch the bench!
Face Pulls: 40/10, 50/10, 60/10.easy to start, form was questionable to the end!

Gold then humiliated me with some core work. Looks like I've got another weakness to sort out :kinky:

[Hallsy]

What do you mean by hammer strength on the bench press?

[GoldenArrow]

http://us.commercial.lifefitness.com/resources/category/1/1/1/8/images/thumb.HAMMERSTRENGTH-Iso-LateralHorizontalBenchPress1.jpg

[Hallsy]

Ah, good old machine bench press :)

[dodgy_damo]

25/07/05 Deadlift/Squats

Thick Bar Deadlifts: Overhand grip: 55/10, 75/5, 95/3, Mixed grip: 115/3, 125/3, 135/3, 125/6/10. I said that I'd do half of what Alex done, thinking he'd pussy out at 15, the **** did 20, boy those 10 were hard! Done entirely under protest!
Thick Bar Oly Squat: 55/6, 85/6, 95/3, 55/5 I hate 'em, I hate 'em, I hate the thick bar! :013:
Dimels: 60/15, 60/15, 60/15.
Landmines: Thick bar+15/12, +25/12/12 These were done on 6 on each side, and is the only exercise that i seem to be able to match himself at :041:

The fat bar, or scaffold as its known on the building sites, is a fooker to hold onto, makes deads twice as hard, and it's not to friendly to squatting either. Dimels are a new one on me, resembles your vinegar stroke on each rep, and are quite demanding. Landmines are just ****ing cool! I ain't done grip work in a while, so this sesh was very helpful, with Mr Gold loving the D/L challenge :075:

[GoldenArrow]

We love the thick bar! ( I can hardly type this)

[Hallsy]

How do you do landmines? I've seen pics of people doing them but fon't fully undertsand wwhat;s going on!!
Looks like you hold a barbell with discs nearest you, nothing other end, and swing it around from side to side - I'm sure it's more technical than that though ;)

[GoldenArrow]

That's pretty much it. Lots of shoulder rotation, little hip rotation. Will get vids....er sometime.

[dodgy_damo]

26/07/05 - DYNAMIC EFFORT Bench

Bench: 70+red band behind back/(10x2)
Bentover Row: 60/10, 70/10, 75/6 Started off well, but reps were cheated towards the end
Push Press: 60/3, 70/3, 80/3, 60/3, 60/2, Apparantly I've found another weakness, flexibility issue doesn't allow me to push my elbows forward far enough, so dropped the weight, and did military press for final 2 sets
Close Grip Bench: 50/10, 70/10, 80/10, 70/8 -> 50/4? Did a drop set and felt the pump like a true bodybuilder, and Gold sadistically wouldn't let me rack the weight
Good session all in all, I don't seem to cope well when the reps go over about six, maybe I need to do some beach training for a while?

[uk machine]

26/07/05 - DYNAMIC EFFORT Bench

I don't seem to cope well when the reps go over about six, maybe I need to do some beach training for a while?
thats cus its cardio :040: i suck at reps too.

[GoldenArrow]

Methinks you got a PB today!

[dodgy_damo]

29/07/05 - The Gold and Rogue roadshow (Bench)

Bench: 60/5, 80/3, 100/3 or 1?, 120/1(PB) Got shamed into lifting a PB seeing as the boys seemed to warm up on this!
Bentover Row: 60/6, 80/6, 100/6?
Military Press: 60/3, 80/3, 90/1, 100/1, Suicide grip as Tony kindly put it, ****ing mug as Gold put it
Face Pulls: 50/10, 55/10, 65/10.
Landmines: 15/10 Only coz Tony was wanting to see what their all about
Tate Press: 16/10, 20/10.

Got a PB in bench even though I was the knob who was filming the boys. It was great to see Tony doing 3 reps with 4 plates a side

[Rogue_zero]

that suicide grip scares me! good job on the pb too!

[PikeKing]

whats the suicide grip then?

[bunnyluva]

Thumbless?

100kg military press, bloody hell!

Phil

[Rogue_zero]

yep thumbless

[Fred]

damo do u mean push press rather than military press?

[666]

Awesome OHP. Bastard, I bench pressed the same as you at the seminar and now you're 10kg ahead! I'm going to have to set that straight. Though having a bench that you can actually fit on probably gives you an unfair advantage... :019:

[GoldenArrow]

Having a sexy godlike individual giving you techique tips helps too....

EDIT: Actually, now I think about it, you're welcome to come down and train any time...

[666]

Cheers - bit of a mission getting there, but it's free so if I've ever got a day spare I might invite myself along!

[dodgy_damo]

Ian get your arse down 2 west London :045:

[GoldenArrow]

I better see some training posted here soon! :kinky:

[666]

Ian get your arse down 2 west London :045:

Jawohl mein fuhrer. Busy the next couple of weekends, after that should be good for me. Going to have to be bench though. :011:

[dodgy_damo]

I'm def training on weds and thurs this week

[GoldenArrow]

AKA 'missing two sessions' :D

[dodgy_damo]

Right I didn't make Tues, work! Birds birthday on tues, was unable to take her out...makeup day on weds, hence no muay thai training :049:

Weds03/08/05 Beach training:
Dips 3 sets of 10 (BW 110k)
BB curls (wide grip) 3 sets of 12, 25k, 27.5, 30
DB OHP 3 sets 20k, sitting/standing
I was so 'pumped' I suggested flyes...if looks could kill. Think I'm getting soft in me old age
Tricep Pushdowns 3 sets
Kneeling OH extensions 3 sets, my elbows seemed to keep getting wider on each repCrunch machine 3 sets
Standing russian twist 2 sets, Hard
Still felt strange going over 6 reps, maybe I need to do a bit more higher rep training

[GoldenArrow]

maybe I need to do a bit more higher rep training

No.
;)

[dodgy_damo]

Thurs 04/08/05 Legs day/Chek Training

O Squats, 4 sets of 6 up to 100k I still hate squats
Leg press, 4 setsof 6 up to 240k
One arm d'bell press on swiss ball, 1 set of 6, 40k each arm
D'bell press 3 sets of 6@45k, 1 set of piston press@45k
Flyes on ball, arms on 2 balls, feet on bench...0 reps, yes my core is shit, but we all know that, :012:
One arm cable rows, 3 sets up to 80k each side
Chins, palms in, 3 reps on own, 7 with legs held (2 sets) Did I forget to say I'm shit at chins, actually wtf am I good at?
Dips 2 reps with 20k, Tried to explain that I did tris yesterday, no mercy from the Chek fiend, did 3 sets of 6bw
Lat-pulldowns 3 sets of ?
Deadlifts60k for 10, 90k for 6, 130 for 3, 170 for 1 to be honest was ****ed by now
Had a good stretch after, then Nandos

[666]

1 - Nobody can hate squats - they rule too much.
2 - Quality 1 arm pressing
3 - Ditto for cable rows
4 - I'm shit at chins too
5 - Why leave deadlifts til last?

[GoldenArrow]

Not too gay actually...

[dodgy_damo]

1 - Nobody can hate squats - they rule too much.
2 - Quality 1 arm pressing
3 - Ditto for cable rows
4 - I'm shit at chins too
5 - Why leave deadlifts til last?

1- I hate em coz I'm crap at em. Yes they rule! :012:
2- Quite like these, they are hard, esp on a ball
3- bit of veriety doing them standing, one armed
4- I blame the fact that I shy away from em, and my BW (111kg) Maybe If I lose some weight my no's should rise :018:
5- The session wasn't extremley well planned, the fact we done any d'lifts after caning ourselves on the leg press, squats,etc was a miricle

[dodgy_damo]

Mon 8th Aug 05 - ME SQ ( back in the power phase with Gold)

Box Squats: 60/5, 100/3, 120/3, 130/3, 140/1 (PR) 140/1, 145/1F, 145/1F Finally managed to squat to parallel with 3 plates a side, couldn't hit parallel with the extra 5kg tho :012:
Pullthroughs (glutes): 45/10, 55/10/, 55/10 New one on me, dropped the weight to get technique
Pulldown Abs: 35/10, 42/10, 49/8 Hard exercise this, I had better grip with the trainers I had on, Gold was all over the gaff, speed skating!
Reverse Woodchop: 30/8-8, 40/8-8, 50/6-4 Thought these were easy till I was told to chop at shoulder level, humbling
Lots of PAS stretching, also using the power plate, static stretches.

Alex went off to train a client, so I sneaked off to do some beach bicep training...
Hammer curls 4 sets of 12 up to 17.5k
chins 2 sets of 2.5! :011:
2 sets of double hand d'bell curl, 35/10, 40/10
The gym had got really packed by now, notably a slim guy leg pressing all the 20kg plates in the gym, and some body-builders who were talking about how hard they all were, especially the one who had a leopard print belt! Bless :047:

[GoldenArrow]

Alex went off to train a client, so I sneaked off to do some beach bicep training...
Hammer curls 4 sets of 12 up to 17.5k
chins 2 sets of 2.5! :011:
2 sets of double hand d'bell curl, 35/10, 40/10
:011:

The gym had got really packed by now, notably a slim guy leg pressing all the 20kg plates in the gym,
That guy is gay, and ****ing rude. ****. You'll never see him squat though, half reps on the leg press is all he needs!
and some body-builders who were talking about how hard they all were, especially the one who had a leopard print belt! Bless :047:
That guy is cool. Huge too. Borrows my chalk to bench.

[dodgy_damo]

I knew Gold would be down with all the freaks :033:

[dodgy_damo]

09/08/05 - DE Bench

Chest supported row, underhand grip aka Gold row?: 49/10, 70/5, 84/3, 91/3, 98/3, 105/3, 112/2, 70/10.
Bench: 80/(8x3), 90/3
Bradford Press: 50/8/6.5, 40/7.
Shrugs: 100/16 Guess what found something else I'm crap at...ther's a pattern developing here! :102:
Hang Pulls: 60/3, 70/3, 80/3/3.
Overhead Tricep Extension: 30/10, 30/10.

I'm not a fan of the bradford press, it humbles your military and push press prowess.
Half way thru this sesh I declared to Alex that "I'm not cut out for all this power lifting lark" The response involved my sexuality? I must admit tho I've always described myself as a 'drinker with a weight-lifting problem!' :030:

[dodgy_damo]

15/08/05 - ME SQ/DL

Box Squat: 40/10 60/10 60/3, 100/3, 120/1, 140/1F, 140F, 140 F Squats just weren't happening today, I think I need to be sick on squat days more often :018:
Pullthrough (Glutes): 35/10, 50/9,65/9.
Pulldown Abs (cable stack): 75/10, 95/10 110/5, 95/5
Reverse Woodchop: 30/10-10, 40/6-6 Apparantly my woodchop isn't a woodchop, but a crap golf swing!
All in all a shit session, squats just weren't happening today and my accessory stuff sucked too!

16/08/05 - DE Bench

Bench: 80/(9x3)
1 Board: 100/1, 100/1, 110/1, 115/1F I'm clearly weak off the chest,so plenty more 1 board work for me!Bentover Row (w/head on bench): 60/10/10, 70/10 The weight seemed heavier doing bentovers like this?
Bradford Press: 40/10, 50/4, 40/6, 40/8
Hang Pulls: 60/3 (5 sets)
Alex then suggested some wanky exercise involving snatching/cleaning a d'bell above your head, then leaning down and picking up the other weight, repeating the clean, then pressing, then putting the weights down...guess what, I sucked at it big time!
The session was then supplemented with about 8 pints in the vicinty of the gym :030:

[666]

Ah ha! So your max is still about 110 - you haven't got away from me yet.

[dodgy_damo]

No my max is definately 120k, should be more! :018:
"it's been emotional"
I find the speed work zaps me :kinky: also I've found the weak link in my pressing

[GoldenArrow]

His max is 120. He is gay at 1 board level.

[dodgy_damo]

I am as bent as an Iron hoof at 1 board :039:

[666]

Hmm, arse. Well I'll soon catch that up anyway, if I haven't already. :019:

[GoldenArrow]

HAHA! Just remembered! :-

In the pub after a good few pints, juke box was blaring. Music suddenly stops.

Damo: "........and if she'd been my girlfriend I'd have destroyed him!"
*uncomfortable and long silence*

:D

[GoldenArrow]

Don't mind me, just stirring...

www.alex-gold-training.co.uk/videos/damodead180.wmv
www.alex-gold-training.co.uk/videos/damofs60.wmv

[dodgy_damo]

Finally some depth on those squats, but no weight on the bar!
And as for my abismal attempt at that deadlift....the juries out on that!
So now starts my new life of stretching and good form :045:

[GoldenArrow]

No training today then? :D

[dodgy_damo]

No training at this rate? :035:

22/08/05 - ME SQ/DL

Deadlift: 60/3, 100/3, 140/3, 160/1, 180/1, 200/1F Well as you're all aware my form was a bag of shite
Front Squat: 60/6(3) 80/2,60/4 Finally achieved some depth, but went yp to 80k and started to poo my pants as per usual
SB Cable Situps: 20/10,25/10, 30/8/8
Full Contact Twist: Bar+10k/2 Gave up on these, did one set of landmines bar +30k?/8/8
Natural GHR: Green band/6/6 added the red band for 6/6 Caned those hammies
All in all an average session, but glad I got to see my deadlift in the cold light of day, it has highlighted all my form and flexibility issues that I have chose to ignore :013:

[GoldenArrow]

Videoing rules. Best training tool ever

Also, you did 120/3 on deads.

[Mark]

Don't mind me, just stirring...

www.alex-gold-training.co.uk/videos/damodead180.wmv
www.alex-gold-training.co.uk/videos/damofs60.wmv

That form is scary!

[dodgy_damo]

Time for a new start. :026:
I've nicked the Neaderthal no more programme off T-mag to try to sort out my postural and flexibilty issues :o

I started with stretching...the hip flexors, hamstrings, erectors spinae, would've stretched the IT band but didn't know a stretch for it :confused:
Supine Bridges: 3/15 Welcome damo to the realm of funky exercises involving squeezing of glutes :012:
Warrior Lunge Stretch: 15 seconds per side done in between sets of sup bridges
Snatch Grip Deadlifts: 6/6@60k Well it was on day one of the programme, and yes I was struggling to keep good form, although was concious that I need to pull shoulders back, and keep chest high. Pissed about with sumo stance and my form improved drastically
Dumbell Step-Ups: 4/10/4/10 with 10k in each hand More squeezing of glutes
Dead Bug Twists: 3/15 More, look at me I'm a merchant banker type of exercise, but felt good?
Side Hip Thrusts: 3/15 each side quite tough at first
Bit of beach training... hammer preacher curls: 12/20k each arm, 8/30k, 12/20, 6/30
Would've stayed a bit longer doing more stretching, but saw a certain brazilian that needs a smack so made my excuses and hit the showers :012:
Hopefully I become more flexible over time, and I will practise getting more depth on squats :019:

[dodgy_damo]

No mate I haven't tried those. Are they ones that Paul Chek recommends, one handed? I'll do a web search on those. Cheers :035:

[dodgy_damo]

Nice one...cheers :038:

[666]

Hmm, like the sound of them. *Nicked*

[dodgy_damo]

Late entry :018:
27th Aug 05

warm-up stretches for the lats, chest, and anterior delts.
Pronated, Medium Grip Row: 6x10(42k,49,53,56,49,49)Held at end of row for 1 sec, it burns
Pec Stretch between sets of rows
Face Pulls: 3x10 (35,42,49)was using lat pulldown, which is heavier than cable stack, Coz gym was packed used tricep pushdown bar which was a bugger to hold. Ended up getting two handles for final set after calling a lovely boy a ****in prick
Decline Barbell Extensions: 3 x10 with EZ bar, 10k each side, 15 each side, 20 each side(only 6 reps) 4 more with 15k ES!This was supposed to be supersettedwith face pulls, but welcome to packed gym at 7pm
Rear Delt flyes, head supported 3x10 (12k)
Low Pulley External Rotations 3x12 each side(15k,20,15)
Dip Shrugs: 3 x 10/8/6, supposed to do 3x15, hard as **** (again should have did tri set with RD flyes, external rotations, but I was having a larf if I could've got away with that :o
High-to-Low Cable Woodchops3x10 each side(15,20,25)

In an ideal world I would have had a thorough stretching sesh afterwards, but I was on night shifts, so did some some under a hot shower. Was pleased with the sesh, but I want to improve on dip shrugs
Was wondering who else works shifts, or bizarre hours, and how does it affect their training? :011:

[GoldenArrow]

You need a rope to do face pulls. There's one in the stretching area near the studio if the real one is busy.

[PikeKing]

Low Pulley External Rotations 3x12 each side(15k,20,15)

bugger me thats heavy!

[GoldenArrow]

Yes. Impossible to do RIGHT with 20 kilos, so I'll see what he was actually doing in a minute...:banana:

[dodgy_damo]

yeh knowing me I was probably doing them wrong :018: