View Full Version : Confessions of a fag
25/07/05
Squat:
20 X Many
20 X Many
45 X 6 X 5
Technique Rating = 7
Bench:
20 X Many
60 X 5
80 X 3
75 X 2 X 5
75 X 4 (5=Fail)
70 X 4 (5=Fail)
Volume = 1570 Kg
Quantity of Lifts = 5
Total Number of Reps = 21
Average Mass Moved = 74.8kg
Average Relative Intensity = 80.9% (1RM=92.5kg)
Technique Rating = 8.2
Average Perceived Effort = 90%
Close Grip Underhand Chin Ups:
Bodyweight X 3 X 5
Technique Rating = 9.3
Perceived Effort = 77%
Comments:The reason I squatted with a very light weight yesterday was because I am having a strange problem with the bar tilting to one side that is being caused by inflexibility in my right shoulder and more muscle on the left side where the bar rests. The movement was a lot straighter than usual and the coaches were impressed at my improvement.
The benching was rubbish, but I had a messed up Saturday night where through no fault on my own I didn't get to sleep until 3AM (usually I am in bed at 9:30 PM).
The reason for the unusual title is because it is a hilarious (IMO) Borat quote. Check out the soundboard for hours of fun: http://www.kdkprankcalls.com/soundboards/boards/borat-season_2.swf
The reason for the change in my journal style is because I have been reading the parts of Supertraining that focus on periodisation, and although I don't want to plan a whole macrocycle I want to incorporate some sort of logic to my training rather than a fairly random routine. I still intend to keep the same exercises because I think they are awesome but the volume and intensity will be ever changing.
Although I am not a fat ass I am very unfit and I plan to work on my GPP by doing some HIIT in the form of sprinting on the Crystal Palace track. Although finding time for this may be a struggle as I have just started learning to drive and I currently spend nearly 3 hours a day stretching, not to mentioning eating regularly.
I can't wait to get squatting some serious weight. Once I get back into it I will be gunning for that 150kg single like a careless police officer hunting for terrorists.
Once I get back into it I will be gunning for that 150kg single like a careless police officer hunting for terrorists.
Nice.
...although several questions - Why are you recording the number of lifts performed? What training effect will altering this have which is deducible from the number itself?
Also, correct me if I'm wrong, but 'total number of reps' is the same as 'volume' and the number you refer to as 'volume' is actually your 'tonnage' for the session.
Nice.
...although several questions - Why are you recording the number of lifts performed? What training effect will altering this have which is deducible from the number itself?
Also, correct me if I'm wrong, but 'total number of reps' is the same as 'volume' and the number you refer to as 'volume' is actually your 'tonnage' for the session.
I don't know. In retrospect it is quite unnecessary and I shall not be including it in the future.
I disagree, according to Supertraining:
Volume = Weight lifted total number of reps
Quantity of lifts = Total number of lifts done
Intensity = Volume/Total number of reps
Relative Intensity = Lift as a percentage of 1RM
Interesting. So what's tonnage?
Nice.
...although several questions - Why are you recording the number of lifts performed? What training effect will altering this have which is deducible from the number itself?
Also, correct me if I'm wrong, but 'total number of reps' is the same as 'volume' and the number you refer to as 'volume' is actually your 'tonnage' for the session.
You stand corrected. Volume is total tonnage.
You stand corrected. Volume is total tonnage.
So what is tonnage then? Untotal volume?
Tonnage is a gay word used to complicate a very simple equation:
load + volume + food + rest = muscle
EDIT: I know what you're trying to do (draw me into a discussion about something stupid like how we describe certain things with different words).. so I will say this:
Replace tonnage with Kg in my first post.
I'm just trying to work out what's what. Your explanation of tonnage = kg makes even less sense than I'd expected of even you. Even.
I'm just trying to work out what's what. Your explanation of tonnage = kg makes even less sense than I'd expected of even you. Even.
Not working.
Volume = tonnage = total number of Kg lifted.
So for example, if my session were to look like this:
Bench (1RM taken as 140)
50x10 70x10 90x10 110x10
Volume = 500+700+900+1100 = 3200Kg
Volume above 75% = 1100Kg
If the previous weeks session looked like this:
Bench (1RM taken as 140)
50x10 70x10 90x10 110x7
Volume = 500+700+900+770 = 2870
Volume above 75% = 770Kg
You can see how you have done more volume this week than last, both in terms of total tonnage and volume above 75%...
Any clearer?
Volume = tonnage = total number of Kg lifted.
That would have been enough.
Christ, I thought you were intending to be a lecturer or something. Now I know you'd only be teaching 'BSc (dubious Hons) Lumberjacking', but that's not the point...
And I thought you were clever!
What part of this didn't you understand:
Volume is total Kg lifted.
And I thought you were clever!
What part of this didn't you understand:
The part of that quote explaining the relationship between tonnage and volume i.e. the bit that's not there.
It is there you ****tard.
Go back and read the whole lot again. Starting with my first post, first.
It is there you ****tard.
Go back and read the whole lot again. Starting with my first post, first.
You said volume = total tonnage, which makes no ****ing sense unless you know what tonnage is dumbass. From your post, you could possibly guestimate that you understand tonnage as volume per set or volume per exercise or something equally non-sensical.
You then progress from volume = total tonnage to volume = tonnage. So are you saying it is tonnage or the sum of numerous tonnages? It can't be both at the same time.
You sicken me. :075:
I read that once and all of it was complete bollocks. Ian, you have become retarded. I have no idea how you managed ot confuse yourself like that.
It's pretty ****ing simple:
I said:
Volume is total tonnage
Then you got all retarded and asked this:
So what is tonnage then? Untotal volume?
Then I told you your a cockmaster and told you to read this:
Volume = tonnage = total number of Kg lifted.
AND GAVE YOUR STU[PID ASS TWO, YES, TWO, WORKING EXAMPLES.
So anyways, its all the same ****ing thing. People use different terminology for it to make it sound better/whatever.. And given that this queen is squatting 45kg I don't think it ****ing matters one ****ing Iota either way. He needs to take detailed notes of his volume/tonnage per set/mean intensity etc about as much as I want to have aggressive sex with a cheesegrater.
He needs to take detailed notes of his volume/tonnage per set/mean intensity etc about as much as I want to have aggressive sex with a cheesegrater.
Agreed... I made that mistake.... not the cheesegrater..... but taking notes of volume! I should have just loaded the bar with a heavy poundage and squatted!!!!
given that this queen is squatting 45kg I don't think it ****ing matters one ****ing Iota either way. He needs to take detailed notes of his volume/tonnage per set/mean intensity etc about as much as I want to have aggressive sex with a cheesegrater.I carried out calculations for my bench, I did not carry out calculations for my squat because it was just for technique. There is no need to call me a queen just because I have problems with my squat technique.
I've got it already...
Good call though. Nobody really needs to record all these variables unless they're really, really advanced.
Yes I know I'm doing it (before you start), but out of interest for what numbers come out of my training, not as a measure of progress. I'm measuring progress in terms of how much weight I can put overhead.
27/07/05
Deadlift:
60 X 5
100 X 5
120 X 5 X 5
Volume = 3000 Kg
Total Number of Reps = 25
Average Mass Moved = 120kg
Average Relative Intensity = 80% (1RM=150kg)
Technique Rating = 9
Average Perceived Effort = 85%
Bench Pull:
60 X 2 X 5
65 X 3 (4+5=F)
60 X5
Military Press:
20 X Many
40 X 5
50 X 3 X 5
50 X 4 (Did not risk 5)
Technique Rating = 7
Average Perceived Effort = 90%
Comments:
For months the norm for my deadlifts had been 3 reps but my GPP and cardio conditioning is awful, so I thought 5 reps would be a good idea. I am also currently starting a high volume phase as in recent weeks my training has been very intense. The technique was very good and my coach was impressed. I might have been able to get a couple of sets at a higher weight but I wanted to focus on trying to master the technique above all else. I thought my strength wasn’t too bad. People at the weightlifting centre keep telling me to take it slowly as I am only 18 – and they are right, I must be patient and careful.
The bench pull was rubbish for some unknown reason, but you can’t win them all. The military press felt good, I have always been a big fan of the lift. Although performing it after deadlifting isn’t ideal as my lumbar region gets quite fatigued and I do everything without a belt.
29/07/05
Bench:
20 X Many
60 X 5 (nearly tore left deltoid)
60 X 5
65 X 5
65 X 5
70 X 5
70 X 5
70 X 4
70 X 5
70 X 5
Volume = 1680 Kg
Total Number of Reps = 24
Average Mass Moved = 70kg
Average Relative Intensity = 75.7% (1RM=92.5kg)
Technique Rating = 9
Average Perceived Effort = 85%
Wide Grip Overhand Chin Ups:
Bodyweight X 3 X 5
Comments:
It was probably the worst session I have ever had. To start with nobody was there so I had to get the key. Then nobody turned up for nearly an hour so I was hesitant to go heavy on the bench. I somehow managed to rack the right side but not the left. The left side fell to the floor and I stupidly held on and nearly tore my shoulder out. It was a good thing that it was only 60kg or I would be even more messed up than I currently am. The benching itself was good and the wide grip double overhand chin ups were difficult. To make matters worse my coach says that I must do 3 sets of 20 sit-ups every session as well as some homosexual oblique twists to allegedly, “control my midsection”. I had an argument with him about it and I think I might just have to swallow my pride and do them even though it will take a hell of a lot to convince me of the usefulness. After threatening my heterosexuality with the latter I thought I was free. I said goodbye to the coach only to have an Olympic lifter who represents Cyprus tell me that my bag was leaking. My protein and glucose shake was leaking and I had to clean up my bag while it dripped all over the floor. What a great session.
01/08/05
Bench:
20 X Many
60 X 5
70 X 5
70 X 5
75 X 3 X 5
Volume = 1825 Kg
Total Number of Reps = 25
Average Mass Moved = 73kg
Average Relative Intensity = 78.9% (1RM=92.5kg)
Technique Rating = 9
Average Perceived Effort = 80%
Close Grip Underhand Chin Ups:
Bodyweight X 3 X 5
Comments:
That was truly a great session. I had only planned for one set at 75kg so I was pleased with the three I got, and they were powerful reps with good technique. I squatted the bar but the coach said that I was still drifting so I can’t yet squat properly but it is getting better. Mixing close grip underhand chin ups and wide grip overhand chin ups was a stroke of genius. My carcass flew up with every rep. I might have to start weighting them. I have been studying Supertraining and applying some of the principles illustrated and they are working well. I am running after that 100kg bench like a Kazakh man seeking a taxi in NYC (Borat reference).
03/08/05
Deadlift:
60 X 5
100 X 5
120 X 5 X 2
125 X 5 X 3
Volume = 3075 Kg
Total Number of Reps = 25
Average Mass Moved = 123kg
Average Relative Intensity = 82% (1RM=150kg)
Technique Rating = 8
Average Perceived Effort = 90%
Bench Pull:
60 X 4 X 5
Military Press:
20 X 10
40 X 5
50 X 4 X 5
Average Perceived Effort = 85%
Comments:
A very good session with some nice lifts all round. The deadlifts were not too tiring on a cardiovascular level but they tore my pretty little hands apart. The military press was excellent because it was powerful, it was not a slow movement, it was a firm thrust. I love the military press – it is a great feeling getting that weight up over your head.
After the session I went to the changing rooms to get the chalk off my clothing and rinse my callus ridden hands. I rinsed my left hand and then moved over to my right paw which was very tender and bloody from being selected to be the underhand bitch for the third week in a row. As the cold water dripped on my bare hand I suddenly felt a sharp pain. The pain was so intense I even did a little dance as if my hand was on fire. After it all was said and done I felt relieved and then headed on to the place I call home – Iron City.
BengDogg
03-08-2005, 19:39
/\/\/\ damn solid session, good mps
05/08/05
Bench:
20 X Many
60 X 5
70 X 5
75 X 5 X 5
Volume = 1875 Kg
Total Number of Reps = 25
Average Mass Moved = 75kg
Average Relative Intensity = 81.1% (1RM=92.5kg)
Technique Rating = 9
Average Perceived Effort = 85%
Wide Grip Overhand Chin Ups:
Bodyweight X 3 X 5
Comments:
A great session. Planning every session beforehand has proven to be beneficial. Yesterday I travelled down to Minster on Sea and my dad and I had to manoeuvre heavy furniture through very narrow flights of stairs into a van. Once we arrived home we had to bring it up three flights of stairs. Needless to say this was tiring work and after a heavy deadlift session this wasn’t ideal. I didn’t like my chances for a good bench session but luckily my eats weren’t too bad yesterday so I survived today.
dodgy_damo
10-08-2005, 17:22
Is 2 pac dead then? :068:
BengDogg
10-08-2005, 17:27
No longer on this site amigo i will lock this for now
Is 2 pac dead then? :068:
No honey i'm fine, look me up sometime sweetie :kinky:
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