Walk Like An Egyptian [Archive]

Tricky

21-09-2005, 20:07

Current Routine goes sommat like:

Day1:

Mobility Excersises:
Over/Under Drill
Reverse Lunge + Twist
Squat to Stand
Scorpions
Bridges

8" Box Sq - 5x5
OHP - 5x5
Chest Supported DB Row - 5x5
Lower Trap Raises - 3x12
Chins - 3x5

Day2:
Sumo DL - 6x3
Kelso Shrug - 4x6
Bench/Flye - 5x5/3x12
Face Pull - 3x10
Rear Delt Flye - 3x10

Day3:
PP (20 secs rest) - 10x1
CG Front Squat
Seated Row - 5x5
Lower Trap Raises - 3x12
Skulls - 3x6

With GPP (usually heavy bag work), core stuff (hanging leg raises+planks) and Sho pre/re (L-flyes and letter drills) done once or twice a week.

Rogue_zero

22-09-2005, 07:01

nice one

Tricky

22-09-2005, 17:22

thanks for kind words all...

22/9/5

12" 9 (still :011: )

Kelso - 85x6, 90x6 PR, 85x6

Bench :banana: - 60x5x5

RDF - 7x3x10 (superset)
Sumo DL - 90x5x5

Face Pull - 9x4x10

HAVIN THAT ! Ok, so weight is as bent as Narcs 'step' in his barnet but it felt good, no impingement at all...reckon at least double that is in the tank prolly. Think form was good, they were paused (about a sec) as well.

Basically im chuffed to see that the plan im implementing is actually working. 6 months ago even that set would have been intensely painful and put me out of pressing for a month or two.

I think plan is to bench once a fortnight for a while building load, then drop load and increase frequency. Rhoms/Lower Trap/R Delt hyp will continue as before. Thoughts ?

Black Knight

22-09-2005, 17:27

[QUOTE=Tricky]
22/9/5

12" 9 (still :011: )

QUOTE]
Your only 12 inches tall?! That box squat doesnt look half so impressive now :040:

Tricky

22-09-2005, 18:06

haha

Narc

22-09-2005, 21:46

He's not much taller than that to be fair!

Good to see things happening for you Ben

Icepick

22-09-2005, 21:47

nice going,keep it up

Tricky

23-09-2005, 18:07

The anterior delt DOMS after that little spot of benching is unbelivable. Its excruciating and it messed up my lifting a bit today but anyway:

oh and i was hungover as **** as well.

23/9/5
CG Fr Sq - 75x5x5

LT Raise - 3x2x15, 3x12

PP - 80f, 80f, abandoned. Just too much ant delt aggro.

Seated Row - 6x4x6

Skull/Cheat Curl SS - 45x2x6, 40x8

that absolutely raped me, im battered still. Half a roast chicken, a corn on't cob and a load of peri peri chips from Nandos is on the way to sort me out.

666

23-09-2005, 22:56

Nandos rules - I haven't had one in ages :( Their hot sauces are awesome!

the block

26-09-2005, 09:37

nandos are REALLY nice! mmmmm!

Tricky

26-09-2005, 14:40

24/9/5

mobility drills

over drill (20)
under drill (10 each)
rv lunge+twist (10 each)
squat-stand (10)
scorpions (10 each)

letter drill (10 each)

l-flyes - 3x3x20

hanging leg raises - 12x3 (superset)
stomach vacs - 5x5secs x3

plank - 1.30 min x2

HIIT - elliptical - 8 mins

Tricky

28-09-2005, 12:44

27/9/5

8.30 AM MOTHER****ER !!!!

Mobility Excersises...

Box Sq - 85x3x5, 80x2x5

Lower Trap Raise - 3x3x16

CSR - 30x3x5, 30x4

OHP - 61x5, 61x3 **** IT

Chins - NO TIME

Shit workout, im just not used to (or good) at training in the morning. Felt sick as **** cos id just eaten as well. Bad, bad, bad. :011:

BengDogg

28-09-2005, 12:47

8:30 am Thats just naaaaastieeeeeeeeeee!

Tricky

28-09-2005, 13:11

27/9/5

Ammonia Smelling Salts - $3.50

Bowl of porridge + 3pints of milk - $2.00

Returning to the gym ATFER a 12 hr shift at work and MANNING THE **** UP - Priceless

9.45 PM -

OHP - 61x2x5, 61x5 1pp, 61x2x4
Chin - 15x5, 15x2x6

28-09-2005, 13:47

lol - well done Ben!!

ps. what is a lower trap raise?

Tricky

29-09-2005, 12:34

29/9/5

8.30 AM again... :019:

Kelso - 90x3x6

Sumo - 110x5x5

RDF - 8x3x6 (superset)
Flye - 10x15, 12.5x8, 10x15

Face Pull - 9x10, 10x3x10

666

30-09-2005, 08:06

Why the early gym sessions? Eurgh.

Tricky

30-09-2005, 13:33

shift work :011:

dodgy_damo

03-10-2005, 21:54

Yes mate...I'm on nights this week I know the feeling :012:

Tricky

06-10-2005, 10:44

5/10/5

Kelso - 95x4x6

Sumo DL - 120x5, 130x3x5, 120x5

RDF - 8x8, 8x2x7

Paused Bench - 80x5x5

Face Pull - 10x10, 11x10,9,10

RC - 3x2x20

Sumo's flew up, bench is feeling goooood...I reckon form is sweet, but i couldnt maintain my arch and tightness without a lift off. Pause was about a second.

Reckon i need to make it 2 secs to be sure???

Narc

06-10-2005, 13:55

Good session

Icepick

06-10-2005, 14:02

oh sweet mama indeed :p

Tricky

07-10-2005, 18:44

6/10/5

weight - 81kg

8" Box Sq - 90x5x5

OHP - 61x3x5, 61x5 1pp, 61x4 1pp

LT - 3x3x17

CSR - 30x5x5

no time for chins

Good session tho. Reckon my box puts me about 2" below.

BengDogg

07-10-2005, 19:16

6/10/5

no time for chins
.

Theres always time for chins sinner! :018:

Tricky

10-10-2005, 11:32

8/10/5

PP (30s rest) - 80f, 80x5x1, 80f, 80, 80f, 75

CG Fr Sq - 85x5x5

Lower Trap - 3x3x18

Seated Row - 7x5x5

LTE/Cheat Curl Superset - 40x6, 45x2x6

Not an awful session but i had a ****ing rotten hangover and PP's make my head pound at the best of times. Its cos i take a big breath, lift off, push, and dont breathe out till I've re-racked. With a hangover thats almost unbearable. :021:

Narc

10-10-2005, 11:37

Why don't you try jerks for a while, jerks are cool

Tricky

10-10-2005, 13:18

What are they and how are they gonna help me?

Tricky

11-10-2005, 10:00

10/10/5

Mobility - 15 over drill, 15 under drill, 15 Reverse Lunge/twist, 10 squat to stand, 15 scorpion, 10 bridge, 15 fire hydrant.

8" Box Squat - 90x5, 100x2x5, 95x5, 90x5

OHP - 61x5x5

Lower Trap - 3x20, 4x3x12

CSR - 30x5x5

Best session in a while. Buried the squats, I think once 100x5x5 on 8" box has fallen i'll start proper back squatting again. I finally made 61x5x5 in the OHP, that lift is literally creeping up very slowly, but at least there is progress. CSR's were strict and paused. Im thinking, though, that a cambered bar will give me more ROM on these.

Tricky

11-10-2005, 10:11

Also, I think I need some goals...

Short Term (under 1 month)

100x5x5 on 8" box
82.5 kg BW at no more BF
100x3 paused bench

Medium Term (under 3 months)

100kg PP
100x5x5 Fr Sq
150kg Sq to depth
450 raw total

Narc

11-10-2005, 10:11

Good stuff, should be squatting 150 again soon enough

uk machine

11-10-2005, 10:14

everything coming on nicely

Tricky

11-10-2005, 16:02

^^^ thanks chaps, my feelings exactly.

Narc - how long did it take for you to reach your max weights again after your layoff?

If i can hit 150/110/180 by December it'll have taken me 6 months!

Narc

11-10-2005, 16:13

After the 'pendix about, um, hang on i'll have a look......

Narc

11-10-2005, 16:23

3 1/2 months

Icepick

11-10-2005, 20:08

Good work

the block

11-10-2005, 21:34

it took me about 2.5 months to get back to (and past) previous strength levels after my 2 month layoff. so its definitely do-able. you know the drill - EAT and get fat and strong :)

Tricky

12-10-2005, 09:53

GPP - squash, 40mins

Ext Rots - 3x2x20

Plank 1.30min

Tricky

13-10-2005, 11:37

12/10/5

weight - 81kg / 12'12

Kelso - 95x2x6, 95x2x4

Paused Bench - 90x3x3 (2 sec pause)

Sumo DL - 130x4x5

Face - 11x4x10

RDF - 8x3x8
Flye - 10x15, 12.5x8, 10x12

Good. Bench felt absolutely fine, I was really trying hard to work on my setup but this ****ing over-zealous bellend who i asked for a lift off was keen on keeping his ****ing forearms under the bar at all times like a fork-lift-truck.

Who can lift off on their own and set up strong??? Not me.

uk machine

13-10-2005, 11:45

should have racked up and told him straight,'spot properly or **** off'

Narc

13-10-2005, 11:46

Great benching, DL returning too. Aye lifting off yourslef is a ****

666

13-10-2005, 12:22

Good session, that benching's coming back quickly. I think it's a little easier in the rack as I only have to move it forward 6 inches or so to be in line, but it's crap with the proper bench press benches. Do they have a rack at your gym?

Tricky

13-10-2005, 13:10

Do they have a rack at your gym?
Yeah they do...2 !

I tend to use the proper bench though as i wanna get used to it so it wont feel strange in comps. I normally have a mate who owns the gym lifting me off and he proper knows the crack. This guy was cool, just over friendly.

Thanks as well all.

BFT

13-10-2005, 13:45

I normally have a mate who owns the gym getting me off and he proper knows the crack. This guy was cool, just over friendly.

Thanks as well all.

Yeah, you don't want things to move to fast with a new inexperianced partner...Good thing Al was there to help you through it.

Narc

13-10-2005, 15:08

Hahahahahahahahahahahahahahahahahahahahahahahahaha

Tricky

17-10-2005, 11:30

15/10/5

PP (30secs rest) - 80,80,85,85,85f,80,80,80,80,80

FrSq - 85x5x5

Lower Trap - 4x4x12

Seated Row - ?x4x6 i think

Curl/Skull - 45x6/4, 45x6/4, 40x8

Letter Drill

Ext Rot. - 2.5x2x25

Pc/P - some

Not in my gym today hence uncertainty on rowing. Progress on PP's, Kept weight on Fr Sq same as form was awful last week. Better this week but still needs work. Benching is taking a bit out of my skulls. Bothered!

Tricky

20-10-2005, 11:06

20/10/5

12'12 / 81kg

Kelso - 100x2x6, 100x2x4

Bench 2 Sec Pause - 90x3, 95x3, 90x3

Face Pulls - 12x4x8

Sumo - 130x5x5

RDF - 8x10, 8x9, 8x8

Flye - 12.5x8, 12.5x7, 12.5x7

No a bad session. Im hating DL'ing at the mo, but loving benching.

Narc

20-10-2005, 11:10

yeah your benching's ruling

Tricky

20-10-2005, 13:30

I dont know about ruling, but there IS some, which is massive progress over the last couple of years.

But thanks.

Tricky

24-10-2005, 07:31

24/10/05

****ing off training x2

Getting leathered x2

Regretting it x0

Though currently being shattered and fat at work x1

Tricky

25-10-2005, 08:33

24/10/5

Weight - 81.5/12'13

8" box Sq - 100x5x5

Lower Trap - 4x4x14

OHP - 62.5x2x5, 62.5x5 1pp, 62.5x4 1pp, 62.5x5 2pp

CSR - 35x4x4, 35x3

Good session, especially considering the no sleep/no food weekend. Used fricken LOADS of ammonia salts, which helped but meant i dint get to sleep until about 4 am :011: . I will start back squatting next week instead of Box Squats, and maybe do box squats and GM's on my third day instead of Front Squats.

Tricky

25-10-2005, 08:34

Also, I think I need some goals...

Short Term (under 1 month)

100x5x5 on 8" box

CHECK

Narc

25-10-2005, 09:36

Sweet!

Tricky

25-10-2005, 09:55

also, i have added 450 total to my medium term goals. I envisage that as 150/120/180.

Tricky

26-10-2005, 13:17

GPP - squash

Plank - 1.30min x2

Ext Rots. - 2x20, 3x2x15

Tricky

27-10-2005, 09:21

26/10/5

Kelso - 100x6, 100x5 re-grip 100x2, 100x6, 100x4

Paused Bench - 95x2x3, 90x3

Sumo - 135x0, 135x0, 130x0.... :019:

Face Pulls - 12x2x10, 12x8, 12x8

RDF - 8x10, 8x10, 8x9
Flye - 12.5x3x8

Poor really...grip was going on the kelsos, dont want that to be the limiting factor on that lift. Suffered from over keen bench spotter syndrome as well. **** knows what happened with Sumos, 130x5x5 last week, this week 135 wouldnt come off the floor. Not even nearly. Just one of them i 'spose.

Need to remind myself that im still only building the base for actually getting strong and that i have been benching and DL'ing approx 4 weeks and havnt even started squatting yet. I was probly due a shit one. Deload week after next.

666

27-10-2005, 09:51

Chin up mate. Bench is decent especially with your shoulder probs and time off.

Narc

27-10-2005, 10:24

Weird, ah well like you say one of them days, agree with Ian RE bench

Tricky

28-10-2005, 09:16

27/10/5

Back squat (parallel) - 110x4x4 (SS)
Lower Trap - 4x4x14

Seated row - 7x3x6 (SS)
DB PP - 27.5x3x6

All done in 25mins !!! Squats felt sweeet and depth was a piece of piss. Very short of time tonight.

Narc

28-10-2005, 09:51

SQUATTING :drummer:

Tricky

31-10-2005, 21:29

29/10/5

Weight 84 kg according to different scales from normal but they lie...

Pissing about workout at mates gym:

Bench - 6 paused at 80, few paused at 90, easy touch and go single at 100, fail at about 1 or 2 board on 110.

Few Powerclean and Press at 80, couple at 85

Some chest suported row machine stuff 4 sets of something.

Have a go in Kinesis room x1
Laugh at aromatherapy and whalesong x1
Hate the silly cable only excersises + leave x1

GPP - squash.

Tricky

31-10-2005, 21:40

31/10/5

8" Box Squat - 100x5, 100x4, 100x3x5, 100x1

OHP - 62.5x3x5, 62.5x5 2pp, 62.5x5 2pp

Lower Trap - 14x4x16

Weight on Box Sq was same as last week, but last week i was more or less touch and go off the box. This week proper sit and release hip flexors. OHP progress is still in evidence, though painfully slow. Some of those reps are being ground right out. Didnt do DB CSR as no time and had done some on Sat.

Tricky

02-11-2005, 18:29

1/11/5

really gonna start working harder on my CV/GPP.

SO:

Farmers Walk: 30k DB's, 4 lengths of gym (approx 15m) x2

Sprint shuttles (8m or so) some lengths x some reps...****ed me. absolutely ****ed me.

Ext. Rots - 3x20x2

Ab Cable Crunches - somethingx2x10

Tricky

02-11-2005, 18:41

2/11/5

Kelso - 100x6, 100x2x7, 100x6

DL (switching between Sumo and Conv) 10x1x120

PP - 80,85,85,85,85,85f,85f,80 passed out, 70x2

Face Pull - 12x8, 12x7, 12x8, 12x10

RDF - 8x3x10
Flye - 12.5x8, 12.5x9, 12.5x8

Shizzle tha knos I seriously need that deload, ive got one planned for next week, cannot ****ing wait!1!!1! Look at those pissing DL's !! What a pisstake. Conv's were easier than Sumos as it goes...

I literally passed out on the PP's, I must have re-racked tho, i came to sitting on my ass with my arms shaking. Its the one lift that does it the most for me, due to the hold-breath-unrack-lift-rereack-breathe out scenario.

Narc

02-11-2005, 21:54

(switching between Sumo and Conv)

I was thinking of doing that tomorrow, also, you don't need to deload you just need to eat more :048:

Tricky

03-11-2005, 12:59

true enough im not eating that much ATM, but i aint that lean and i am gaining (albeit very slowly) so i dont think food is really the problem. I know how to listen to me body and i defo think its time for a deload.

Tricky

05-11-2005, 02:22

4/11/5

Sq - 115x3x4, 115x3

Lower Trap - 4x18, 4x3x16

Paused Bench - 90x3x3

Seated Row - 7x5x5

Full Contact Twist - 30x4x10

Narc

05-11-2005, 09:37

squats are moving fast, are you hitting depth these days?

Tricky

06-11-2005, 15:54

yeah eaaaaaaasy. the low box squatting and movement prep has sorted me right out.

Narc

06-11-2005, 16:14

sweet!

Tricky

09-11-2005, 14:28

9/11/5

Deload Week @ 50%

8" Box Sq - 60x3x8 (superset)
OHP - 40x3x8

Kelso - 65x3x8 (superset)
DL - 65x3x5

all done in 25 mins !!

Tricky

16-11-2005, 14:03

16/11/5

Maxed with AOL and Damo

160 squat PB

160 DL

666

16-11-2005, 14:09

Quality squat mate! :banana:

Narc

16-11-2005, 14:19

sweet squatting benjaminge!!

dodgy_damo

16-11-2005, 21:43

I didn't see the 160 squat, but he smoked 147 b4 I had to rush off to work :040:
**** my depth probs :011:

Tricky

17-11-2005, 13:11

me and Al were talkihg about that, i had a few ideas, we can have a crack at 'em next time we train.

Tricky

21-11-2005, 22:12

Start of Big Bollocks Russian 2 Peak Cycle

Week 1 @ 70%

Movement prep

8" Box Sq - 90x6 re-rack 80x4, 80x10, 80x10

OHP - 48x3x10

Lower Trap - 4x3x16

CSR - 25x3x10

I tried to start fixing my squat problem. Problem = not sitting back enough. Solution = placing 1kg plates in front of box so i have to stand further away from it and therefore sit back more. Also attempted to fire knees out more and use a wider stance.

The squatting was ****ing HARD though...either (a) I have shit work capacity, (b) I overestimated my Box Squat 1RM or (c) the new stance and form made it harder. Since all the other sets at 10 reps were fine im guessing its a combination of B and C. Got a feeling pelvis was rolling too. May even reduce estimated Box Squat 1RM for next session.

Changed my OHP to a full range touch-the-collarbone press.
Edit/Delete Message

Tricky

22-11-2005, 23:35

23/11/5

Plank - BW 1min45, BW+10 45secs

Cubans - 3x2x20

Landmines - 25x2x10, 25x8

Vacums - 8secs x2x3

Spread Eagles - 8,8,5

Farmers Walk - 30kg DB's x6 lengths, x4 lengths

Landmines are waay harder on the obliques than Full Contact Twists. Fact.

Also.

Spread Eagles are harder than ab pulldowns.

When i can get 10 lengths of the gym i'll up the weight ont farmers walk.

PikeKing

22-11-2005, 23:36

10!! ouch!

Tricky

22-11-2005, 23:49

nah its only about 10-12 metres or so. Id really wanna be able to do 100m with 30kg bells.

666

23-11-2005, 12:01

Why's that? Why not do some heavier weight for less distance? Suppose it depends what your aims from it are.

PikeKing

23-11-2005, 12:23

The longer duration would probably be more beneficial as a core exercise at this stage

Tricky

23-11-2005, 14:53

Why's that? Why not do some heavier weight for less distance? Suppose it depends what your aims from it are.
Im applying for the Fire Service

Tricky

27-11-2005, 14:46

27/11/5

SQ - 110x3x10

PP - 80x4x3

DOH! thought the gym closed at 4. It closed at 3. I did the above in about 10mins. No time for the postural work. Sq's were wide and sat back a lot more i think.

Icepick

27-11-2005, 15:59

you need to ask yourself,what type of gym close at 3pm?and i dont even care if its a sunday

..good work though under the circumstances :045:

Tricky

27-11-2005, 20:03

Ones that dont need the extra time to polish their chrome and water their ferns ;)

Thanks

Tricky

30-11-2005, 21:20

29/11/5

10" Box Squat - 105x4, 102.5x4, 102.5x3x5

LT - 5x3x12

OHP - 55x5, 57.5x5, 55x3x5

CSR - 30x5x5

got a vid of Box's, i'll post it later.

Tricky

30-11-2005, 21:21

30/11/5

Paused Bench - 95x3, 95x3 (1TAG), 92.5x3

Kelso - 105x5x5

DL - 140x4x5 twinged back. Stopped.

RDF - 8x4x6
Flye - 12.5x4x6

Not a bad session considered i was absolutely battered last night and have eaten **** all today. Not sure how bad the back is yet, its exactly the same place as when i did it badly a while ago, (sacrum to pelvis ligament) either way im ****ing pissed off about it cos im doing more core work than i ever have and my DL form is ****ing sweet.

Core work and Mackenzies at this stage - friend or foe?

PikeKing

30-11-2005, 21:43

probably didnt help that you were battered last night, not the best timing for trying deads again!

Tricky

30-11-2005, 22:32

hmm maybe not. I had a tin this afternoon as well. Just to stop the shaking. :030:

Narc

30-11-2005, 22:35

lol, ****ing waster

uk machine

30-11-2005, 22:39

hmm maybe not. I had a tin this afternoon as well. Just to stop the shaking. :030:
nothing beats a bit of the hair of the dog :030: :023: :038:

Tricky

06-12-2005, 23:01

2/12/5

Sq - warmed up to something like 120x5 but back was grumbling and felt weak so just knocked out a quick 60x1x20.

PP - 85f, 85x2, 85x1 f2, 85x1 f2, 82.5x2 or something like that anyway

Lower Trap - 5x3x12

Seated Row - 6x5x5

So not great then.

Tricky

06-12-2005, 23:01

6/12/5

Sq - 125x2x5, 125x2 re-rack lower pins 125x3, 120x4, 120x1 abandoned

OHP - 50x9 (wrong plates), 57.5x4x5

LT - 10lb x3x12

T Bar - 50x4x5, 50x9

Ok. Back is officially ****ed again now. It felt fine Sat/Sun but woke up Mon and was inexplicably sore. I was telling myself today that it was fine but obviously it wasnt. Strength in glutes/hams/quads was no issue at all but your only as strong as your weakest link eh?

Guess sq/dl will be off the menu for weeks at least. On the plus side OHP was good, T Bar just cos new gym has one and the bench isnt that great for DB CSR anyway. I blatantly underestimated my strength in it though as i decided to rep out on the last set. Mini-iso on all.

I need:
massively stronger abs
to stop dipping my pelvis in the hole...so, more felxible hams i guess.

PikeKing

07-12-2005, 07:41

Tricky

07-12-2005, 17:59

u also need to stop being an arsehead!

on the 2nd u had a play with a 120 squat and your back didnt like it, next workout you put 125 on the bar! WTF mate! What makes it even better is that your back was already bad but u carried on!

sort it out, stop being an arsehead, or carry on and never get over this injury.
I know i know, my "rationale" behind getting more on the bar the 2nd time was that id had 5 days since the injury (rather than 1 the first time).

I will stop being an arsehead i promise. In fact i am going to the gym tonight to work on SI joint, abs, torso stablility and lower back (all light stuff for now).

:tdo3:

Robert

07-12-2005, 19:35

Tricky

10-12-2005, 11:18

Dude, bummer.

Use IC for PMs mate, I can't remember my passcode for SS.co.uk
Thanks, and will do.

Tricky

10-12-2005, 11:19

9/12/5

Paused GM's - 40x10, 40x8, 40x6

Woodchoppers - 5x10, 6x2x10 each side

Spread Eagles - 10,8,4

Cubans - 5lb x2x20

Vacums -8secsx8x1

Plank - side 1min each, front 2x1min

Those GM's were of a gay weight and have given me the WORST HAM DOMS OF ALL TIME.

Tricky

10-12-2005, 11:20

10/12/5

Paused Bench - 95x3, 95x3, 95x2 F3 @3 board (got a touch from spotter)

Kelso on T Bar - 80x5, 70x4x5

RDF (lbs) - 15x12, 20x2x6, 15x12

Flye (lbs) - 25x4x8

Quite a significant improvement on the bench since last week. I think maybe my ass came off the bench a couple of times though so presumably need feet a bit wider. The pauses were ok, not 2 secs but probably legal. The last rep that i got a touch on was just a gnats chuff away.

Kelso on T Bar is ****ing gay but no other option as the benches in my new gym dont have the sort of legs that allow full Kelsos.

BUT they do have a (strongman) log and are getting atlas stones !!!11!!

~~~~

Robert

10-12-2005, 11:51

666

10-12-2005, 14:57

BUT they do have a (strongman) log and are getting atlas stones !!!11!!

~~~~

:035: That rules! How heavy are the stones gonna be?

Tricky

10-12-2005, 16:10

i think they start at 45kg. TBH the gym owner guy was saying he was doing it but it wasnt like "theyre coming next week"

Tricky

12-12-2005, 18:24

12/12/5

OHP - 62.5x3, 65x4x3, 62.5x3

Lower Trap - 12lbx3x12

Pull Through - '4' x3x10

Sq Practice - 60x3x5

Leg Press - 200x3, 200x2x5, 200x3

T-Bar - 70x2x3, 75x3, 70x3

Good OHP, aim was 62.5x6x3 so rinsed that and then some. Sq practice has basically taught me:
a) my back is fine unless i go into flexion under load
b) i can just about avoid going into flexion in the hole but i have to descend very very slowly
c) i still need more ham flexibility
d) im gonna have to sumo DL :mad:

Pull Through was very light, but i was never going to be able to go heavy on them (see point a^^^). Leg Press is the gayest excersise ever. The BB'ers were impressed. T Bar was decent.

PikeKing

12-12-2005, 21:40

do u stretch your hamstrings before you squat?

Tricky

13-12-2005, 08:55

normally i do sq->stand in my movement prep, which is a kind of dynamic stretch eh? Last night i also threw in a few dynamic ham stretches in the form of high kicks.

PikeKing

13-12-2005, 09:00

maybe try some pnf before each squat set

Tricky

13-12-2005, 09:25

cool will do

Tricky

19-12-2005, 15:03

18/12/05

Paused Bench - 100x3x2, 100x2 (2nd had a touch from spotter)

T Kelso - 80x6x3

RDF - 20lbx4x6
Flye - 30lbx4x6

Paused GM - 60x5, 80x2x5, 65x5

Good benching. Going on my last max out thats 7 reps of my Paused 1RM. I knew i had more than 100x1 in the tank paused but still...

GM progress. T Kelsos are v.gay comparred to bb but no can do.

Tricky

19-12-2005, 21:41

19/12/5

OHP - 52.5x10, 52.5x9, 52.5x8

Lower Trap - 12lbx3x12

Pull Through - 4x10, 6x10

Leg Press - some, back not really into it

T Bar - 65x8, 57.5x2x10

Cuban - 3kgx25, 8lbx2x25

Spread Eagles - 3x12

Not bad. Expected 52.5x3x10 on the OHP but was working on a 5kg 1RM increase since 6 weeks ago which may be a little high. Nothing to report other than that. Spread Eagles was a PB.

Tricky

23-12-2005, 17:50

21/12/5

weight - 84kg

Paused Bench (deload) - 70x3x6

Kelso - 65x3x10

RDF - 15x3x12
Flye - 25x3x12

All done in 25 mins so not 3 bad. Max out bench next week hopefully.