View Full Version : Roberts Thick Bar Journal
Star date erm... 111004.1635
Fridays deadlift session:
Deadlift - Some heavy sinlges
60x10 100x5 120x2 ### 140x2x1 150x2x1 160x1
Rack pulls - 3x3
180x3 190x3 200x3
240x1 260x1
*Well happy with that.
Thick Bar Deadlift - 3x3
90x3 ### 100x3 110x3 130x3
Thick Bar Static Holds - 3x1 D/O
90x1 100x1 110x1
Good session. My triceps looked amazing in the mirror during that pull with 570+lbs. Might get a photo next week. Singles wont be a regular thing, just a bit of fun.
At last... Some weight on the bar.
However, as awesome as doing rack pulls looks, given that you can pull 260 for a single off the rack but only 160 for a single off the floor, my guess would be that the money is somewhere else at the moment.
I presume you tend to stick on the floor when you go above your 1RM, in which case you want to be looking at deep deads, bottom-position GMs, high box squats and speed deads are what you want to be looking at to up your dead.
You using the conventional or the sumo stance at the moment?
scourge: TBH i dont think he needs to do anything to fancy just now. Hes deadlifting regularly and squatting ATG regularly and i think that will push up his DL plenty. When he reaches a plateu, working specifically on the bottom position will do wonders for him
scourge: TBH i dont think he needs to do anything to fancy just now. Hes deadlifting regularly and squatting ATG regularly and i think that will push up his DL plenty. When he reaches a plateu, working specifically on the bottom position will do wonders for him
Sure... I'd be happy with that, but then why do rack pulls? They won't do much to strengthen the bottom of the dead, but they will burn him out 'cos of the weight used.
They're fine to throw in once in a while to see what a heavy weight feels like, but if he's going to do some kind of assistance work regularly, I'd say his best bet is to go with something other than rack pulls.
doing rack pulls for a few weeks would be fun......
Rob: maybe just do rack pulls from slightly below the knee. That way youl be using about 240ish for 3x3
then change to a different assistance move as scourge says, maybe GMs
Hey guys, some answers to your questions:
At last... Some weight on the bar.
Yep. Felt good.
However, as awesome as doing rack pulls looks, given that you can pull 260 for a single off the rack but only 160 for a single off the floor, my guess would be that the money is somewhere else at the moment.
Dude, My DL 1RM is NOT 160kg, its 172.5kg RAW. Thats just the heaviest single i pulled that day. I don't want to keep hitting 1RM's every week cause i have to de-load every 3rd-4th week when i do that, hence why this time i am using 3x1 (3 heavy singles) for my squatting, 3x3 (for my benching), and 4-7x1 (for my deadlifting). Also, the 260kg pull was not with the same ROM as the 180/190/200x3 rack pulls. It was with a tiny timny ROM, prolly only about 2-4", i only did those 2 singles for some fun.
I presume you tend to stick on the floor when you go above your 1RM, in which case you want to be looking at deep deads, bottom-position GMs, high box squats and speed deads are what you want to be looking at to up your dead.
No. The vey reason i am doing lockouts+rack pulls is that i fail about 2/3 the way up, i can get 180kg off the floor, but never lock it out. BP-GM's from the pins, say about 2/3 the way up are a good idea, but i agree with help in so far as heavy squatting and pulling is all i need right now.
You using the conventional or the sumo stance at the moment?
You know i don't go in for all that wide stance BS :) .
scourge: TBH i dont think he needs to do anything to fancy just now. Hes deadlifting regularly and squatting ATG regularly and i think that will push up his DL plenty. When he reaches a plateu, working specifically on the bottom position will do wonders for him
Agree entirley.
Fair enough - I didn't know those last two lifts had so little movement in them. Perhaps you should call them mixed-grip one-second static holds. :043:
They were held for 7-10seconds. Lockouts sounds more manly anyway.
Good session. My triceps looked amazing in the mirror during that pull with 570+lbs.
Your triceps will look even better with a few more exercises in there. I recommend tri-setting tri-extensions, kick-backs and a few cable push-downs, to get a good pump :043: .
Looking at your tri's in the mirror during a pull? :018: :018: :018:
LOL. Mike, the gimps that layed out the weights room have made it so that you can see every concievable angle of yurself in the mirros when you doing anything.
On a serious note that 570+ pull wasnt bad. How did it feel?
Stardate: Sh1t, lost track of the date again, erm.. Its.. Er... Monday or Tuesday. Anyhoo.
01. Crumpets, 1pint of milk, lotus tea.
02. Lots of water. (Forgot to have cold coffee, doh.)
03. Train. (Even more water.)
04. Tuna sandwiches, 1 pint milk, large yogurt.
05. Goddamned curry and rice and nann bread, yeah.
Squat - 3x1 [ATG]
60x6 80x3 100x2 110x1 115x1 120x1 125x1
(Thats 4x1 really as i am counting anything over 85%).
Paused Squat - 3x3 [ATG, 2sec pause]
80x1 100x1 105x3x3
Goodmorning - 4x8
60x2x8 70x2x8 90x3
(Still annoyed that when i do paralell GM's past 80kg my lower back does all the work and my hams do nothing - So have upped it from 4x6 to 4x8 and am sticking with the lower weights and doing 1 heavy seta t the end until the heavy sets feel like they should.)
Neck work - 2x10
Nekc harness, neck curls and bridging.
Grip - Thick Bar Curls
40x4x4
Grip - Static holds [For the comp]
140x20sec 190x41sec
Partial Squats - 5x2 [18" ROM, about 1/2 a full squat]
145x5x2
(Very hard, felt enormously heavy.)
*Liked that session. Hand bled at the end, but crying is for homo's so i sucked up the pain and wrote "I'm hard" on the mirror in blood.*
(Some of the above may be a lie.)
Anything in italics = weight/reps gone up from last session.
On a serious note that 570+ pull wasnt bad. How did it feel?
Thanks mate. It was very hard, i feel i couold of got 600 if i really wanted it. Grip didn't give in, but i nearly fainted when i set the bar down. Also got temporary deafness like when you squat or deadlift hard that lasted about 20sec. It just felt like it taxed the sh1t outta my whole body. It felt like i was walking on a neutron star.
It felt like i was walking on a neutron star.
That probably sounded straighter in your head...
Thanks mate. It was very hard, i feel i couold of got 600 if i really wanted it. Grip didn't give in, but i nearly fainted when i set the bar down. Also got temporary deafness like when you squat or deadlift hard that lasted about 20sec. It just felt like it taxed the sh1t outta my whole body. It felt like i was walking on a neutron star.
Are you going to repeat this on a regular basis?
You squat 4x1 after warm up, do you feel this is enough? I dont (if I was doing it).
That probably sounded straighter in your head...
Maybe. A neutron star has gravity that is incomprehensible to us, 100 tonnes of matter can be crushed into a volume the size of a pin head. So you get the point, it felt heavy.
Are you going to repeat this on a regular basis?
You squat 4x1 after warm up, do you feel this is enough? I dont (if I was doing it).
Yes i do. Esp with the other things after it. If i feel i can handle more volume as time goes by i'll introduce it, but for now, i am happy with that.
I forgot to add to my entry (I'll do it now) i did partial squats today as well.
Yes i do. Esp with the other things after it. If i feel i can handle more volume as time goes by i'll introduce it, but for now, i am happy with that.
I forgot to add to my entry (I'll do it now) i did partial squats today as well.
As long as you're happy with it then that's all that matters.
Iam fcuking this super-clean bulking nonsense right off. Since starting it i have lost weight!!!!!!!!
I am going back to curry everyday and loads of good ole sh1te.
Iam fcuking this super-clean bulking nonsense right off. Since starting it i have lost weight!!!!!!!!
I am going back to curry everyday and loads of good ole sh1te.
I know... It doesn't work. However, I'm sure it beats getting fat for the hell of it.
If i start to get fat i'll do more HIIT. But your right. Not that i was going to get fat for the hell of it.
Robert - bulking cleanly is bloody easy!
At each meal eat either 100g of pasta, brown rice, a few slices of bread, a large potato, fruit and as much meat, fish, cheese/milk/cottage cheese as you can muster and I promise you you will gain lean body mass.
If I at 150 pounds can shovel down 4000 calories a day from clean food then there is no reason why you couldn't
Muhahaha:
Stardate 05875484.394 erm... wednesday?
01. Olive oil in grapefruit juice, crumpets, 1 pint milk
02. 1 pint milk
03. Huuuuuge tuna panini, lotus tea*, 1 pint milk
04. Huuuuuger tuna panini, 1 pint milk, lotus tea.
05. 200g chicken, 2 pints milk, 4 slices wholewheat bread.
06. Lotus tea, 1 pint milk
07. Can't remember, but milk was involved.
08. Two bottles of merlot. Oops.
Stardate 131004.1445
Bench day today, so that means its Wednesday. Which made yesterday Tuesday, not Wednesday as previously suggested (see above). I wish they invented the days so they are easier to keep track of.
Anyways, todays workout was absolute crap. Why? I hear you ask, let me set the sence....
I was in my car listening to Rage against the Machines 2nd album (Battle of Los Angeles) getting all raged up for what i expected to be an awesome session, namely, benching 70x3x3 from the bottom position on the thick bar amongst other things.
So i get in there to find some chump doing curls with my thick bar in the rack, not dino curls with 40-60kg on the bar, this prick was just curling the bar, for sets of 50 so he said. Luckily [for me] i came in about rep 30 of the final set.
The this happens:
Thick Bar BP Bench press - 3x3
30x10 50x5 60x3 70x2 Try again 70x2 Try again 70x1 Get really pissed off, 67.5x2 Really fcuking furious 65x3x3 Finally got my 3x3. Thats 2.5kg down on last session, and 5kg short of my target for today. Grrr.
DB Bench press - 4x6
20x10 26x6 30x6 then the sodding DB's skip up to 35kg. 35x2 (Failure, couldn't of got the 3rd). So thats DB benching (something i was really enjoying) out of the window.
Thick Bar BB Row - 4x6
70x4x4
Finally, something to be happy about.
Thick Bar CGBench - 5RM + 2RM
50x5 55x5 60x5 65x2 70xF
Somethings wrong here. :019:
Thick Bar OHP (in place of lockouts) - 3x1 2x1 1x1
50x3x1 55x2x1 55x1
Fairly happy with these too.
Miserable perfromance. I haven't felt so weak in a long time. My conclusion is that Mike was right about the volume of my bench day. Its [volume] blatently too high and either needs splitting up over two days, or needs dropping considerably. Also, with the annoying DB situation, i have several choices, working in doubles or triples for a while, or lose it in place of weighted pressups or dips. Thick bar work is to be limited to 3x3 benching and OHP only. BB-rows will be done on an Oly bar, as will any close grip benching i do. CGBench will also be re-structured as 5RM and 2RM seems to be too much. (Oddly though i have done it for ages with no problems.)
So, my new bench day is going to look like this (comments welcome):
Day 2.
Thick Bar BP Bench Press - 3x3.
Weighted Dips - 3x3.
Weighted Pressups - 3x5.
Thick Bar OHP - Some heavy singles and doubles.
Prehab - Cubans/ExtRotations etc etc
Grip - Plate Pinching and Plate curls
The inclusion of grip work is because BB-Rows are now [1] going to be moved to Deadlift day which is very low on volume anyway, and [2] are no longer using the thick bar and [3] are now 4x4 not 4x6.
I am (only very slightly) worried that that is not enough actualy benching (9reps/week), but think that the inclusion of weightd pressups may make up for that somewhat. If that opinion is not shared by you punks, i might change Dips to Oly bar bench (not bottom position) and move the reps up to 5 and the sets down to 2. So it would look like this:
Day 2.
Thick Bar BP Bench Press - 3x3.
Oly Bar Bench Press - 2x5.
Weighted Pressups - 3x5.
Thick Bar OHP - Some heavy singles and doubles.
Prehab - Cubans/ExtRotations etc etc
Grip - Plate Pinching and Plate curls
The final option is this:
Day 2.
Oly Bar Bench Press - 5/4/3/2/1RM (moving down each week)
Thick Bar BP Bench Press - 3x3.
Weighted Pressups - 3x5.
or
DB Bench - 3x10 (To make use of DB's)
Thick Bar OHP - Some heavy singles and doubles.
Prehab - Cubans/ExtRotations etc etc
Grip - Plate Pinching and Plate curls
Thanks for your thoughts guys.
Stardate: same as above
01. 4 rounds toast, coffee, 1pint milk.
02. 3x bananas, 1 pint milk.
03. Train + tons of water.
04. 200g chicken, bread, 2 pints milk, yogurt.
erm.. forgot too update the rest
I am liking this one the most:
Day 2.
Oly Bar Bench Press - 5/4/3/2/1RM (moving down each week)
Thick Bar BP Bench Press - 3x3.
Weighted Pressups - 3x5.
or
DB Bench - 3x10 (To make use of DB's)
Thick Bar OHP - Some heavy singles and doubles.
Prehab - Cubans/ExtRotations etc etc
Grip - Plate Pinching and Plate curls
My thoughts is that you don't have too much benching there, just too much benching too early - You go from very little recent bench experience to a routine with three bench variations (bottom position, dumbell, close grip) in it.
The volume of benching isn't too much in the long run, just too much right now. Drop one of the exercises (dumbell bench would be my first choice) and maybe cut down the volume on the other two then build the tonnage up slowly.
Hmmm.
But that would leave me with a bench day like this:
Day 2.
Thick Bar BP Bench Press - 3x3.
Close grip bench - 3x5
Thick Bar OHP - Some heavy singles and doubles.
Prehab - Cubans/ExtRotations etc etc
Grip - Plate Pinching and Plate curls
Thats not enough mate. It might be enough benching, but i can handle more "upper body push" volume than that.
Baah... Looks fine to me. Maybe some rows or chins and ab/core work for good measure.
My thoughts is that you don't have too much benching there, just too much benching too early - You go from very little recent bench experience to a routine with three bench variations (bottom position, dumbell, close grip) in it.
The volume of benching isn't too much in the long run, just too much right now. Drop one of the exercises (dumbell bench would be my first choice) and maybe cut down the volume on the other two then build the tonnage up slowly.
Exactly, Rob I am glad you are taking my advice (at last).
I like:
Day 2.
Oly Bar BP Bench Press (dino style if you wish) - 3x3.
Close grip bench - 3x5
Thick Bar OHP - Some heavy singles and doubles.
Prehab - Cubans/ExtRotations etc etc
Grip - Plate Pinching and Plate curls
And can I just say:
:ticks: "I pitty da foo who uses my thick bar to do da curls in da power rack".
SOG, I said earlier that back work (Rows/Chins) is now on Fridays (DL day), and currently i am experimenting with doing no core work at all.
I like:
Day 2.
Oly Bar BP Bench Press (dino style if you wish) - 3x3.
Close grip bench - 3x5
Thick Bar OHP - Some heavy singles and doubles.
Prehab - Cubans/ExtRotations etc etc
Grip - Plate Pinching and Plate curls
Hmmm. I would sooner it went:
Day 2.
Oly bar Bench Press - 5/4/3/2/1(RM)
Close grip bench - 3x5
Thick bar OHP - Some heavy singles and doubles.
SOMETHING HERE TOO.
Prehab - Cubans/ExtRotations etc etc
Grip - Plate Pinching and Plate curls
Thoughts? I felt i really made progress with DB's and would like to try either upping the reps to keep them, or using Weighted Pressups in thier place. even if its just 2x5-8....
Hmmm. I would sooner it went:
Day 2.
Oly bar Bench Press - 5/4/3/2/1(RM)
Close grip bench - 3x5
Thick bar OHP - Some heavy singles and doubles.
SOMETHING HERE TOO.
Prehab - Cubans/ExtRotations etc etc
Grip - Plate Pinching and Plate curls
Thoughts? I felt i really made progress with DB's and would like to try either upping the reps to keep them, or using Weighted Pressups in thier place. even if its just 2x5-8....
Looks decent, dips maybe? Or db's is fine.
What did you say to the curl boy using your bar?
Looks decent, dips maybe? Or db's is fine.
Yeah - Dips are a good exercise. If you want to add more stuff in, you can't go far wrong with dips.
What did you say to the curl boy using your bar?
My old sig would have been a good place to start... :014:
I reckon Weighted Pressups are going to be more benifical than Dips in terms of benching strength.
HIM: "GRRRAAAAH, 31, GRAAAH, 32, GRRRAH, 33."
ME: "You gonna be long or what?"
HIM: "Just, URRRGH... got.... 17......more."
ME: "Riiiiiiiiight. I'm off to get some water form the cooler, the racks mine when your done, so don't let anyone in it, ok?"
HIM: "Yeah, GRRRAH, 37, ok pal."
ME IN HEAD: *I'm not your pal you fcuking goon.*
2mins later.
ME: "You done now or what?"
HIM: "Yeah, thats my 3rd set of 50reps."
ME: "Great. Do you mind putting my TB back where you found it."
HIM: "Its your's? Oh, sorry pal. Sure thing."
Yeah - Dips are a good exercise. If you want to add more stuff in, you can't go far wrong with dips.
My old sig would have been a good place to start... :014:
I liked your old sig, very funny.
I reckon Weighted Pressups are going to be more benifical than Dips in terms of benching strength.
HIM: "GRRRAAAAH, 31, GRAAAH, 32, GRRRAH, 33."
ME: "You gonna be long or what?"
HIM: "Just, URRRGH... got.... 17......more."
ME: "Riiiiiiiiight. I'm off to get some water form the cooler, the racks mine when your done, so don't let anyone in it, ok?"
HIM: "Yeah, GRRRAH, 37, ok pal."
ME IN HEAD: *I'm not your pal you fcuking goon.*
2mins later.
ME: "You done now or what?"
HIM: "Yeah, thats my 3rd set of 50reps."
ME: "Great. Do you mind putting my TB back where you found it."
HIM: "Its your's? Oh, sorry pal. Sure thing."
LMAO!
What you add in is your call, it wont make a significant difference long term.
Okay, so just to re-iterate, the whole routine is:
1.
Squat – 3x1.
Paused Squat – 3x3.
Good Morning – 4x6.
Thick Bar Curls – 4x4 (2d/o + 2r/g).
Blob Lift - 5x10sec
2.
Oly bar Bench Press - 5/4/3/2/1(RM) .
Close grip bench - 3x5.
Thick bar OHP - Some heavy singles and doubles.
Weighted pressups – 3x8.
Prehab - Cubans/ExtRotations etc.
Plate Pinching and Plate curls - 3x1(pp) 2x5(pc).
3.
Deadlift - 4-7 heavy singles.
Lockouts - 3x3 (Deadlift with about 8" ROM).
Thick bar deadlift - 3x3.
Thick bar static hold - 3x1 (D/O).
Weighted pullups – 3x5.
just make sure theres neough work over 80 and 90% of your main lifts. for example, heres what i did today
------------------------
reverse light band deadlifts - 22.5kg assistance at the bottom. No assistance above knee height
3x75kg
3x105kg
1x130kg
1x155kg
1x175kg
2x1x205kg
1x215kg
1x222.5kg
1x230kg
1x235kg
Black Knight
13-10-2004, 18:44
Do you get much carryover from weighted press ups to the bench (I appreciate they're in the same plane)?
I love dips as a total upperbody exercise but get v.little carryover to my bench.
How about floor presses? Ive no experience but many rate them for bench assistance.
ps that was after DE squats and followed by core work
Man of Steel
13-10-2004, 22:17
Post your training log up help.
Hi mate,
LOL @ the 50 set hardman. Spose you aint got much chance in regards leaving the thickbar there. Put a label on it or something "Robs bar: Pansy curlers fcuk off!".
Are you still using your blob mate? My plates are coated and tend to slide during plate pinches, do you think a nice blob would be a viable alternative on pinches? Or does it use a slightly different type of grip? How many inches is the rim? Ive been thinking about this alot lately.
Cheers in advance. Oh, and keep up the training! <buff>
Hi Brett, Nice to see ya hear pal.
Yeah i still use the blob. Its my fav lift ATM (grip wise) cos i am progressing at it so fast. The "hub/rim" is about 4.5" in diameter (Reflex instant whey tub), see photos, it would suffice in place of a pinch, but its a bit wide to have a 100% carryover, so oyu might want to make a pinch block too. I haven't the pictures of my pnch block up right now, but will get them online for you later on mate, or tomorrow at the lastest.
Anyways, for the Blob, see here:
http://pg.photos.yahoo.com/ph/robmoatesv2/detail?.dir=3325&.dnm=75e4.jpg&.src=ph
Put some selotape round the rim to make it smooth and harder to grip, the rim of the tub is "ridged" like a £1 coin, so if youi put tape on it eliminates that extra grip. Using chalk then becomes a must.
Nearly forgot, the small 3"x2"x6" piece of wood you can see to the left of the Blob now is used as a pinch block, basically i drilled a hole through the centre and attached a hook and soem chain, that means you can lift plates in a pinch grip fashion. Total cost for chain, small padlock, wood and bolt/hook was around £6.50 from B&Q. Happy pinching.
just make sure theres neough work over 80 and 90% of your main lifts. for example, heres what i did today
Cool. Will do.
Do you get much carryover from weighted press ups to the bench (I appreciate they're in the same plane)?
I love dips as a total upperbody exercise but get v.little carryover to my bench.
How about floor presses? Ive no experience but many rate them for bench assistance.
I haven't had much experince with floor press, but that removes most of the chest phase of the lift, making it not much use for me who needs to work on a full ROM for the minute. Weighted pressups can be tailored to have even more ROM than DB press if you want and should be very benifical to your bench.
Yeah i still use the blob. Its my fav lift ATM (grip wise) cos i am progressing at it so fast. The "hub/rim" is about 4.5" in diameter (Reflex instant whey tub), see photos, it would suffice in place of a pinch, but its a bit wide to have a 100% carryover, so oyu might want to make a pinch block too. I haven't the pictures of my pnch block up right now, but will get them online for you later on mate, or tomorrow at the lastest.
Put some selotape round the rim to make it smooth and harder to grip, the rim of the tub is "ridged" like a £1 coin, so if youi put tape on it eliminates that extra grip. Using chalk then becomes a must.
Brilliant. Cheers mate.
Nearly forgot, the small 3"x2"x6" piece of wood you can see to the left of the Blob now is used as a pinch block, basically i drilled a hole through the centre and attached a hook and soem chain, that means you can lift plates in a pinch grip fashion. Total cost for chain, small padlock, wood and bolt/hook was around £6.50 from B&Q. Happy pinching.
Even better! That'll help me no end. If you dont mind Id still like to take a look mate. Cheers. :004:
Stardate: 141004.1206
01. Toast, 1 pint milk, coffee.
02. 1 pint milk.
03. Tuna panini, cookie, apple, 1 pint milk, yogurt.
04. 2 pints milk
05. Cranberry juice, 200g chicken, bread.
06. 1 pint milk
07. 1 pint milk
nice days eatin' imo.
My pinch block pics are now up:
http://pg.photos.yahoo.com/ph/robmoatesv2/album?.dir=/3325&urlhint=actn,ren%3as,1%3af,0
Not bad Rob, how wide is it? I couldnt tell from pics.
3" mate. Its a piece of 3x2.
Beats your "4 turtles" IM block on value for money any day of the week. Except tuesday perhaps.
Beats your "4 turtles" IM block on value for money any day of the week. Except tuesday perhaps.
Everything beats my IM for value for money...
Mines much cooler though :D
I see you used my chain idea, does it swing when using it?
Your chain idea? I have had that pinch block for months!!!! Yes it swings around horribley.
Your chain idea? I have had that pinch block for months!!!! Yes it swings around horribley.
You were moaning about not having a loading pin for RT, I suggested chain. I assumed you just made it.
LOL. I know what ye meant, just messin. Oh, you got email.
LOL. I know what ye meant, just messin. Oh, you got email.
You got pm.
Stardate: Friday the xx of October
01. Lotus tea
02. Cereal, 1 pint water (WTF), Lotue tea.
03. Train + tons of water.
04. Mackerl, bread, 1 pint milk.
05. Tuna sandwich, 3 pints milk (bloated :018: )
06. Mackerl, water, veg.
07. 6 pints stella. he he.
Stardate: Friday the xx of October
01. Lotus tea
02. Cereal, 1 pint water (WTF), Lotue tea.
03. Train + tons of water.
04. Mackerl, bread, 1 pint milk.
Where's the protein? One piece of fish and one pint if milk for protein in 4 meals. That's crap, dude.
Where's the protein? One piece of fish and one pint if milk for protein in 4 meals. That's crap, dude.
The mackerl is 300g, as in, 1 whole fish. Thats 100g of protien alone, + 1 pint milk + the milk on cereal (3/4 pint) your and looking at 130-150g protien in the 3 hrs i have been awake.
The mackerl is 300g, as in, 1 whole fish. Thats 100g of protien alone, + 1 pint milk + the milk on cereal (3/4 pint) your and looking at 130-150g protien in the 3 hrs i have been awake.
Ok, I assumed those numbers were meals.
Fish in the morning! Yuk...
The numbers are meals, in the sense that, i eat lots of small meals all througout the day. "Grazing" (7-15 meals a day) sems to put mass on better than that 5-6 meals a day crap.
Stardate: Friday again, could be the 15th,and its 15:18. Which would make the Stardate: 151004.1518
Deadlift - A few heavy singles.
60x10 100x5 120x2 132.5x1 142.5x1 152.5x1 162.5x1
Rack Pull - 3x3
170x3 190x2
Stopped there. Right triceps were contracting so hard i thought my muscle would rip clean off the bone. No idea why this happend, i could feel it coming on in the final few sets of the deadlift, so that why i started light on the rack pulls. Didn't know what to do, but didn't want to leave it there. So instead of doing more rack pulls and my thick bar deadlifting, i did this to cane my PC and grip in thier place...
Sumo Deadlift - 4x2
100x2x2
Right triceps didn't like these either.
Pullthroughs - 2x8
2/3 stackx2x8
Rows - 3x3
80x3x3
Plate Pinching - 2xMax time.
30x40sec, 30x16sec (2x15kg plates, two hands, walking around).
That workout was suprisingly short. 35mins. But i am mightly pissed off at the amount of farting around i had to do. If my problem persists next week, i am going to swap Rack Pulls for Partial Bottom Postition GM's. About 2/3 normal ROM and heavy! Should do the job nicely. Also annoyed cos i wanted to enter a time for the D/O Thick bar comp, as i know that i am good for about 30sec+.
Are you contracting your tri's intentionally?
Edit: And should you be using that much weight for pull thru's, meaning is it an exercise that people lift big on in general?
Are you contracting your tri's intentionally?
No. I have tried not contracting them and contracting them. Both hurt a lot.
Edit: And should you be using that much weight for pull thru's, meaning is it an exercise that people lift big on in general?
Yep yep. Pullthroughs are no different to any other compound exercise.
Where are you pointing your elbows?
Is there pain using o/g or/and m/g?
Man of Steel
15-10-2004, 16:27
Hey Robert, did you manage to order Supertraining and if so where did you order it from?
Where are you pointing your elbows?
Is there pain using o/g or/and m/g?
All three. Both types of M/G, and D/O
All three. Both types of M/G, and D/O
Maybe you should get it checked out.
Just watched my Brooks Kubik Vid i got off ebay on Odd Object Lifting: Bags, Barrels and Beyond...
AWESOME.
Over DEC i am going to just use Odd Objects for 1 month and see what happens to my lifts. Should be fun and a good experiment.
I am prepared to lend the video to anyone that is willing to pay for postage.
I am prepared to lend the video to anyone that is willing to pay for postage.
I might take you up on that.
the block
16-10-2004, 02:10
i presume your signature is not based on experience :043:
whats your reasoning behind that statement of beastiality?
I might take you up on that.
No worries. Two people already have dubes on it, but its yours after that if you want. There is not a lot new in it, one or two thigns maybe, but not tons of new stuff, its just generally inspirational (220lb anvil overhead, 230lb log overhead, and pleny of barrel stuff).
i presume your signature is not based on experience :043:
whats your reasoning behind that statement of beastiality?
I had the good fortrune to see a gorilla jump out of the mist and bum a rude-boy when he wasn't looking, then, just when you thought the poor boys ass hole had enough, the horse made an entrance<(get it) that the lad wont soon forget. The reason for this bestiality-gang-rape: Mobile phones are ruining todays society. :)
Stardate: 161004.1301
New exercise invented. Very very hard.
Blob-curls. Mega hard because not only are you super-wide pinch gripping your object, but its half full of sand and grit and water (and so moves around and is very difficult to control), and you have to curl it. I got 8x1 on my right arm and 3x1 on my left with a 20lber :) The did some block pinching with a 3" block and 25kg (two hands) for 1 length of garden. Rest pause fashion.
01. Crumpets, lotus tea.
02. 2 pints milk.
03. Starbucks Caramel-macchiatio-latte-frappa-whoppa-chino, marshmelows.
04. Chicken, rice, green veg.
05. Couple 'o beers.
06. 2 pints milk.
07. Tuna/patsa crap, water.
08. Bottle of Zinfandel, nice.
Crystal Method
16-10-2004, 16:42
.
Blob-curls.
Nice!
soon my tub of whey will be empty MUHAHAHAHAHA.
Crystal Method
16-10-2004, 16:44
I might take you up on that.
Yes I might have to as well, no rush though here.
How much did it set you back Robert?
£20 inc delivery. Ebay. PM me when you want it.
Crystal Method
16-10-2004, 18:46
Will do - thanks.
btw, re mobile phones, they are ok when they are similar size and weight to a breeze block (like mine). Using it counts as some intense grip work lol
Hulkster
16-10-2004, 19:52
im in contact wit the guy selling the brooks kubic video series he is offering deals if u buy more then 1 video plus he has ken leistner vids too. PM me if anyones intrested otherwise do an ebay search for brooks.
No worries. Two people already have dubes on it, but its yours after that if you want. There is not a lot new in it, one or two thigns maybe, but not tons of new stuff, its just generally inspirational (220lb anvil overhead, 230lb log overhead, and pleny of barrel stuff).
Put me on the list.
Thanks.
Are these vids available on DVD too?
Cheers for the pics on the grip block, I made one the weekend just gone. Im looking forward to trying it out on wednesday. :048:
I reckon you should get your arm checked out, or at least rest it for a week. Sounds like it could end up a serious injury, either that or youre exaggerating. :p
Stardate: 181004.1123
01. Lotus tea, tuna+beans, 1 pint water.
02. Train + tons of water.
03. 2 pints milk
04. Prawn and mackerl sandwiches, yogurt.
05. Chicken and rice, pint milk.
06. 2 pints water, tuna.
Squat - 3x1 [ATG]
60x10 80x5 100x2 112.5x1 120x1 125x1
Questionable depth for some annoying reason on the final 2 sets.
Paused Oly Squat - 3x3 [2sec pause]
90x3 100x3 105x3
Couldn't hold for the full 2sec on the last rep of the last set.
GoodMorning - 4x8
62.5x8 65x8 67.5x8 70x8
All good. Really good form and felt good stretch in glutes and hams.
Thick Bar curls - 4x4
40x4x4
Went home:
Grip - Blob work
Blob lift - 2x40sec
Blob curls - 1x8
My squatting motivation has plummeted. Weights haven't moved up since last month, i know i still couldn't get more than 130kg for ATG single. Though my working weights have moved up slightly. GM's felt good but i feel that for someone who can squat 140kg to paralell, using 60-70kg is p1ss poor. Not sure what to do ATM. I like the routine but the gains have slowed to a halt, maybe i could introduce more volume to my squatting? Make it 3x2 for the Oly squats and 3x5 for ther paused? GM's i want to stick with till i get the weights up. But perhaps on thier own they aren't enough PC work? Sumo-deadlifts i get on with really well and seem to hypertrophy my hams a great deal. I will have a think. I am a bit gutted that only 3 weeks in i am having to re-think the volume/exercise selection.
More squat volume. Have I spoken to you about this before?
Possibley, i don't remember though. What do you suggest Doc? I want to keep all my squatting ATG and i also want to keep GM's for now....
Possibley, i don't remember though. What do you suggest Doc? I want to keep all my squatting ATG and i also want to keep GM's for now....
I dont remember either. Volume is low (for squats), I dont like that but it's a preference rather then anything else. I have always done best on 5x5, progress is consistant. You're not going to like this but I think you should drop oly squats. No need for them. I think all this 3x1, 10x1, 8x2 etc is crap, I dont like training that way because it isnt result producing.
If you do keep oly squats do 3x5 for both. Keep goodmornings.
Most of the time when people plateau it isnt the routine, it's the trainee. What do you think?
Day 1.
Squat - 5x5
Powrclean - 6x1
Bench - 4x5
Day 2.
Deadlift 6x1 (not progressive singles)
Rows - 5x5
OHP - 4x5
Day 3.
Odd Oject stuff (Lower intensity than previous days so as to not overtrain)
Grip - whatever
This routine is courtsey of Help. I have promised to stay on it for 6 weeks then drop 5x5 down to 5x3. Mike, you should be happier [2gym days/1odd object].
Mike, i also agree with the last bit.
I will finish off this week with my current routine, then start this on Monday. Thanks boys.
Day 1.
Squat - 5x5
Powrclean - 6x1
Bench - 4x5
Day 2.
Deadlift 6x1 (not progressive singles)
Rows - 5x5
OHP - 4x5
Day 3.
Odd Oject stuff (Lower intensity than previous days so as to not overtrain)
Grip - whatever
This routine is courtsey of Help. I have promised to stay on it for 6 weeks then drop 5x5 down to 5x3. Mike, you should be happier [2gym days/1odd object].
Mike, i also agree with the last bit.
I will finish off this week with my current routine, then start this on Monday. Thanks boys.
That looks like something I would do, well done Help :041: .
He he. Yay. I'm not getting bollocked!
He he. Yay. I'm not getting bollocked!
lol, for now.
the block
18-10-2004, 19:17
looks good.
Angel Delight
18-10-2004, 22:45
Is "odd object stuff" a technical term ;)
Stardate: 171004.0930
Poor days eatin' for the last 2-3 days. Going to make up for that today.
01. 1 pint milk.
02. Cappuchino, sausage barm, 1 pint milk.
03. Tuna bin lid sized sandwich, 1 pint milk, apple.
04. Banana, cookie (small), 1 pint milk, yogurt.
05. Tuna + beans, Lotus tea.
06. Chicken, 2 pints milk.
Stardate: 171004.0930
Poor days eatin' for the last 2-3 days. Going to make up for that today.
01. 1 pint milk.
02. Cappuchino, sausage barm, 1 pint milk.
And the bollocking continues...
Why eat poor for 2-3 days and then suddenly expect to make it ok by eating right for one whole day? Just think how much mass you are compromiseing by eating inconsistantly. I plan my food a week in advance eg when and what to eat and when/how to prepare it.
What's sausage barm?
And the bollocking continues...
Why eat poor for 2-3 days and then suddenly expect to make it ok by eating right for one whole day? Just think how much mass you are compromiseing by eating inconsistantly. I plan my food a week in advance eg when and what to eat and when/how to prepare it.
What's sausage barm?
I am not expecting to make it ok. But its better eating for 3 days like SOG :) and the rest of the week like me, than eating for 7 days like him. Can't be arsed to plan 1 hour in advance, let alone 1 week, thats the bottom line.
i ate 2 packs of dairylee lunchables, 300g of chicken slices, 2 litres of strawberry milk and 2 jam donuts
that was lunch.......
EAT!!!!
Crystal Method
19-10-2004, 20:30
And the bollocking continues...
Why eat poor for 2-3 days and then suddenly expect to make it ok by eating right for one whole day? Just think how much mass you are compromiseing by eating inconsistantly
Couldnt agree more.
I am not expecting to make it ok. But its better eating for 3 days like SOG :) and the rest of the week like me, than eating for 7 days like him. Can't be arsed to plan 1 hour in advance, let alone 1 week, thats the bottom line.
Come off it! Nutrition is the most important part of building mass!
Muscle does not grow on thin air and good intentions... if you fail to plan, plan to fail! <buff> <buff> <buff> <buff> <buff> <buff> <buff> <buff> <buff> <buff> <buff> <buff> <buff> <buff> <buff> <buff> :023:
BengDogg
19-10-2004, 21:04
I have to admit my diet is questionable but i definatley get enough p/c/f i think i get too much and im a sugar fiend
I am not expecting to make it ok. But its better eating for 3 days like SOG :) and the rest of the week like me, than eating for 7 days like him. Can't be arsed to plan 1 hour in advance, let alone 1 week, thats the bottom line.
I cant believe what your saying. Just because Scourge eats like a fasting super model on a diet doesnt mean you should too. Cant be arsed is an excuse!
i ate 2 packs of dairylee lunchables, 300g of chicken slices, 2 litres of strawberry milk and 2 jam donuts
that was lunch.......
EAT!!!!
Mmmmmmmmmmmm, nice and healthy.
Can I do some bollocking too! :046:
You suck Robert. Starting getting some chow into your cake hole.
Don't make me post up what I ate yesterday... :031:
Stardate: Wednesday!
01. 2 crumpets, 2 pints milk.
02. Chcolate, coffee.
03. 200g chicken, 4 slices bread, 2 pints water.
04. Train + lots of water.
05. 200g chicken, broccoli, bread, water.
06. 2 pints milk.
No offence guys, but i don't give 2 fcuks about planning. Food is always on my mind, and i always eat 3000kcals/200g protien per day. Thats plenty to be getting on with, i just like to get nearer 4000kcals and 300g protien.
No offence guys, but i don't give 2 fcuks about planning. Food is always on my mind, and i always eat 3000kcals/200g protien per day. Thats plenty to be getting on with, i just like to get nearer 4000kcals and 300g protien.
Why have a food journal if you're not willing to listen to advice to improve?
You think I care about what you ate at 4:37.34 pm? No I dont.
Your attitude to food is poor. Eating is a part of everyones training program and is essential, but you are not giving it the respect it deserves. Your gym performance will inprove when you eat.
DMPM and everyone else, feel free to join in the bollocking so maybe Rob will listen.
I cant believe what your saying. Just because Scourge eats like a fasting super model on a diet doesnt mean you should too. Cant be arsed is an excuse!
No offense Scourge, just messin...
Why have a food journal if you're not willing to listen to advice to improve?
You think I care about what you ate at 4:37.34 pm? No I dont.
Your attitude to food is poor. Eating is a part of everyones training program and is essential, but you are not giving it the respect it deserves. Your gym performance will inprove when you eat.
DMPM and everyone else, feel free to join in the bollocking so maybe Rob will listen.
WTF? My attitude isn't poor. If it was i wouldn't have gained loads and loads of mass recently. My attitude is that if you consume near to 4000kcals a day of which 1200 are protien and as little saturaterd fat and sugar as poss, you're doing good. That seems to work for me brilliantly. I don't much care how much mass i "could" have gained had i meticulously planned every meal 4 light years* in advance... I have enough to worry about and manage without adding food to that list.
*Technicly, a light year is a mesurement of ditance, not time, but you get the point.
I doesnt matter if you have gained mass recently, you could have done better. Remember I asked if:
You want a 500lb squat in 2 or 10 years? You answered 2.
Same principle.
You should be concerned about mass, your current gym performance maybe from lack of it.
I would like to add, that this journal will be closding soon. When i start th new routine on monday i will start a new journal. I hate it when they get really long.
Oh yeah: Todays workout.
Bench - 5RM
20x20 40x10 60x5 65x5 70x5 80x3 :012:
CGBench - 3x5
65x3x5
Thick Bar OHP - Some heavy 1's 'n 2's
40x2 45x2 50x2 55x1 60x1
DB Flys - 3x6 (14kg)
Pushdowns - 4x10 (whole stack)
I decided to break the habbit of a life time and actually bench properlly, ya know, ring finger on the ring. Hell-fire was that more difficult than usual! My usual semi-CG benching used to be 75x3x5!! Anyways, when i start on monday, i will use this grip form then on. Bloody powerlifters and there bloody rules. :019: Towards the end i just p1ssed about a bit. Fun though. (And yes, all that will stop when i start 5x5 on monday.)
Not sure what weights to use for the routine. Remember the gym days are:
1.
Squat - 5x5 (100x5x5 and work up form there?)
Powerclean - 6x1 (no fcuking idea, will start with 70kg)
Bench - 4x5 (70x4x5?)
2.
Deadlift - 6x1 (no idea, will start with 155kg)
Row - 5x5 (80x5x5 i reckon)
OHP - 4x5 (45-50x4x5?)
Not sure what weights to use for the routine. Remember the gym days are:
1.
Squat - 5x5 (100x5x5 and work up form there?)
Powerclean - 6x1 (no fcuking idea, will start with 70kg)
Bench - 4x5 (70x4x5?)
2.
Deadlift - 6x1 (no idea, will start with 155kg)
Row - 5x5 (80x5x5 i reckon)
OHP - 4x5 (45-50x4x5?)
Acclimatise up to a weight that will challenge you hard. You should be able to estimate if you will be able to complete the sets, by now.
BengDogg
20-10-2004, 17:05
Ok check my fatass piss poor diet out
Breakfast (eaten whilst driving)
Mrp in water
1.5 litre skimmed milk
200g bag of doritos with hint of lime (990 cals a bag ;) )
Lunch
Beef curry with jacket potato and marge
Interim meal (eaten whilst driving)
Cearal bar
Bannana
Apple
Satsuma
And thats just so far, i think i will have trout steaks with stir fry and a fred egg followed by yoghurts washed down with fruit juice for tea with a mrp after training and maybe some ice cream. Man im fat :D
Did you mean to put that in your journal?
BTW, it's sh1t.
Now thats what i am talking about! Go Grippdogg!
Mike, of course i will acclimatize. The point is, I haven't done 5x5 in over a year, so I have no idea what a weight will feel like after 20-25reps.
I am thinking of starting with 90% of my 5RM on everything that 4/5x5, trouble is, i only know my 5RM for squat and bench. how the hell do you estimate what you can pull (deadlift) for 6x1???
The 1st week will be a trial and error week i think.
90% sounds good. You should be able to complete your first set with no intense struggle. If the weigh makes you struggle you have absolutely no chance of making the the following sets.
BengDogg
20-10-2004, 17:21
Did you mean to put that in your journal?
BTW, it's sh1t.
No just for reference seeing as we a re all dissing rob's diet. I get up at 6:50 am at work for 7:30 i do not have time in the evenings i dont make food in advandce and i got sick of eating sanwhiches and cottage cheese all the time. As far as protien goes there is tons in that lot probably 300g easy, I dont worry about fat or carbs cos i dont really gain weight.
BengDogg
20-10-2004, 17:23
Also notice how 2 out of 5 meals are eaten whislt driving, that is the way i have to be cos of my job its hard to eat chicken in pasta and dive at the same time
No just for reference seeing as we a re all dissing rob's diet. I get up at 6:50 am at work for 7:30 i do not have time in the evenings i dont make food in advandce and i got sick of eating sanwhiches and cottage cheese all the time. As far as protien goes there is tons in that lot probably 300g easy, I dont worry about fat or carbs cos i dont really gain weight.
Exactly! Todays itinery:
0550: get up
0645: drive to preston
0800: lectures start
1500: lectures finish (though on every other uni day its 0830-1700)
1505: drive to chester
1600: go to gym and or do uni work
1900: go to work
2300: finish work
2305: beer/sex/sleep, usually in that order
You try cooking etc in with that.
Exactly! Todays itinery:
0550: get up
0645: drive to preston
0800: lectures start
1500: lectures finish (though on every other uni day its 0830-1700)
1505: drive to chester
1600: go to gym and or do uni work
1900: go to work
2300: finish work
2305: beer/sex/sleep, usually in that order
You try cooking etc in with that.
Excuses... :)
Ok, mods please lock this one. I have a new journal now.
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