Muscle and Might.

[Robert]

The Goals: 160 Squat and 15 stone.

All sessions are now going to be reported in weekly format, as with my old 20pg+ journal it is getting annoyingly hard to look back at my progress.

Sessions week ending: 21/11/04

Hang-Powerclean - 40x10 50x10 50x10 60x6
Goodmorning - 50x10 50x10 50x10 60x8
Zercher Squat - 40x10 50x10 50x10 50x10 60x7
Balistic Claves Raise - 3x30 on Leg Press
Farmers Walk (Rolling Thunder)[1] - 25x1 35x1
Thick Bar Reverse Curls - 45x10 45x7 45x8 45x4

[1] Weight does not include bar weight as it is currently unknown.

Bench - 40x15 50x5 60x5 65x5 70x2x5
DB Bench - 22x4x5 24x3x5
Thick Bar OHP - 40x10 40x10 40x8 40x6
Close Grip Bench - 50x10 50x10 50x10 50x10
Cubans - 2x20

Squat - 60x10 80x5 90x5 100x5 110x1 120x1 130x1 140x1 145x1
FCUKING UNSTOPPABLE. NEW PB.
Zercher Squat - 50x5 50x5 50x5 50x5 60x5 60x5 60x5
SLDL off blocks - 80x10 80x7 80x7 80x6
Calves Raise - 100x20 100x20 100x23

Chins[1] - BWx5 BWx5 BWx5
BB-Row[2] - 60x5 60x5 60x5 60x5 70x5 70x5 70x5
Seated Cable Rows - Whole Stack (WS)x10 WS+8x10 WS+14x10 WS+25x10
Chest Supprted DB Rows - 20x10 18x10 18x10 18x10
Calves Raise - 100x20 100x20 100x22
Thick Bar Curls - 30x15 30x15 30x10 30x10
Neck Work - 5x20 10x15

[1] I can get more chins putting them at the end of the session than I can at the start, werid.
[2] More ROM than normal, BB nearly on floor at end of each rep.

[Robert]

Food week ending: 21/11/04

1. Porridge + milk, 50g whey in milk, coffee.
2. 25g whey + coffee.
3. Chicken sandwiches + water.
4. Tuna sandwiches + water.
5. 50g whey in milk.
6. Curry and rice.
7. 50g whey in milk.
8. Nutsa and water and more whey.

1. Coffee, 50g whey in milk, 50g oatsin milk (porridge), 100g nuts.
2. Curry and rice.
3. 50g whey in milk.
4. Starbucks coffee (with a smigen of congac in it) and 50g nuts.
5. Tuna sandwiches and 25g whey in milk.
6. 150g chicken, more nuts.
7. Whey and lots o' water.

1. Coffee, 100g nuts, porridge, 50g whey in milk.
2. Coffee, 1 pint milk.
3. Tuna panini, salad, yogurt, 1 pint milk.
4. Coffee.
5. Chicken sandwiches.
6. Nuts and water.
7. 50g Whey in milk.
8. 300g chicken and 150g rice.
9. 25g whey in milk.
10. Nuts and water.

1. Coffee, toast.
2. 100g nuts and 50g whey in milk.
3. 200g Chicken and rice.
4. 150g chicken and more rice.
5. Chocolate and coffee (first treat all week, yes, it is only wednesday).
6. 2 pints milk.
7. 100g whey in milk + 100g nuts eaten over a 3hr time frame.

1. 2 sausage sandwiches, 2 waffels, 1 pint milk, coffee, triple decker dairley sandwich.
2. Tuna panini, 1 pint milk.
3. Chicken Sandwiches, 1 pint milk.
4. 200g nuts and lots 'o water.
5. 100g whey in milk.
6. 200g pasta and 200g chicken.
7. 50g whey in milk.

1. 50g whey in milk, porridge, 50g nuts, 4 CLO* tabs.
2. 50g whey in milk + tinned peaches.
3. 150g chicken and 50g rice.

*Haven't had any fish this week, so thought i'd down some fish oil tabs.

[Man of Steel]

May I interest you in a little powerlifting once you reach your goals Herr Robert?

[PikeKing]

May I interest you in a little powerlifting once you reach your goals Herr Robert?

LMAO! is that a joke?

[Man of Steel]

Just trying to turn him to the dark side...

[DMPM]

Good squat fool! :039:

[the block]

well done on the squat! is that an oly squat or parallel squat?

[Robert]

Cheers guys.

Block, it was paralell. MOS, not at the moment, not even a little. Right now I want to be BIG (and strong). When I am BIG, who knows?

[the block]

rite mate... that means that i have to add 5kg to my squat to catch you up<buff> , thing is i havent parallel squatted for a while. :021:

[Robert]

Week overview:

Training:
Squatting was brilliant. New PB on 1RM paralell back squat (145kg). A few minor alterations to form on 1 or 2 exercises, (Zerchers, SLDL's and Rows). I feel like I am going to make alot of progress over the coming months in thsi area. No changes to routine here.

Bench still rubbish (70kg x3x5) but that will be resolved by my 2 step plan:
1. Get massive - increasing bodyweight seems to be the only thing that moves my bench up,
2. Bench heavy. 3 progressive 5's then some medium/high volume assistance. Benching now reduced to once per week, benching 2 times per week had mae my progress go backwards. (Presviously used 77.5kg x3x5). No more tricep isolation. My tries were getting bad DOMS and were spasming badly during some sessions. Now that the tricep volume is cut back to 4x10 CGBench, all those problems have gone.

Deadlift is concerning me. The last time I didn't deadlift for more than 3 weeks it went backwards. Though I wasn't GMing as much as I am now. Going to stick to this routine for another 6 weeks (until end of year) before maxing out again. Hopefully it will have improved/stayed the same this time.

Misc. Most areas o training are fine. Still 100% injury free. No more weird spasm's or twinges in forarms and triceps. Though my reduced grip training is something of a concern.

Diet:
Apart form the lack of fruit+veg (1-3 items/day on average) pretty fcuking awesome. Whey is runnign out fast, but thats a good thing. Averaging 4200kcals/400g protien a day. Nuts are a big help and are going someway to providing me with a lot of the vits and minerals I am not getting from the veg I shoudl be eating. (I don't count nuts in my daily fruit/veg).

Results:
Looking bigger by the day. Everyone is commenting on it. No increase in BF. Getting stronger too. Recent PB's for powercleans, squats, GM's and other things are keeping me motivated and helping me track my progress.

A good week. 9/10. (Would of been 10 if bench had gone up.)

[PikeKing]

looks like its going well Robert, not to say theres anything you are doing is wrong, I found doing the 1-6 method really good on th bench press, weight went up every week for as long as I used it.

[Man of Steel]

What's the 1-6 method Pikey?

[PikeKing]

I'll post something in a separate thread to keep Robs journal on topic.

[Robert]

Week ending 28/11/04

1. Porridge, coffee, water.
2. Prawn sandwiches, 50g whey in milk.
3. Shepards pie for 2, water.
4. Prawn sandwiches, coffee, 1 pint milk.
5. 50g whey in milk, 2 bananas.
6. 2 packs tuna sandwiches, water.
7. 50g whey in milk.

1. Coffee, 3 beef sandwiches, 1 pint milk.
2. Coffee, 1 pint milk.

[Robert]

Need to make something clear for all those that read this journal: From now on I am not counting/recording anythign less than the following: Anything less than this is just not fcuking acceptable.
Power Squat - 120kg
Oly Squat -110kg
GM - 80kg
Powerclean (+hangPC) - 60kg
Bench - 70kg
Mill Press - 50kg
Row - 70kg

Those are my minimum's. All minimums are moving up by 10kg in January.

Week ending 28/11/04

Hang-Powerclean[1] - 60x5 60x3 70x3
Goodmorning - 80x5 90x5
Lunge[2] - 40x5x10
Calves Raise - 100x2x20
Farmers Walk[3] - 20x2x1 30x2x1
DB Snatch and Walk[4] - 20x1x1

[1] Did not like these one bit. for some reason today they felt awful. My form was absolutely horrific.
[2] Ditto. Wont be doig these aagin till i getmy form sorted. Meantime I will just do more volume on GM's above 80kg.
[3] FW is done on a 2.5" Rolling Thunder. Weight does not include the weight of the bar or collars.
[4] Same as FW. Didn't fancy doing curls today, so did this instead.

[BengDogg]

Go for it o mental one!

[PikeKing]

how will your lunge form get better if you arent going to do them until your form improves?

[Robert]

LOL. I intend to do them, but not as an exercise. A bit like I did Zerchers for a while before using them in my workouts. Also, i am in the process of collecting videos of Lunge form.

[Robert]

WTF is going on here then?

I have the most horrendus triceps DOMS I have ever expereinced! And I haven't used them in days, the only thing that used my triceps yesterday was DB snatch and Walk, which was 1x1 (I.e. 2 short walks, 1 on each arm), with that 2.5" DB and only about 30kg, it wasn't even hard, at all.

I am annoyed, because this will seriosuly affect my benching performance tomorrow, like it isn't crap enough as it is?!?! FFS.

To top it all off, I have horrid neck ache, that doesn't relent no matter what I do.

GOD, DAMN YOU.

[Angel Delight]

Poor rob. Love and hugs from all at Iron City :050:

DOMS ussually goes away quite suddenly, hopefully the triceps will be ok by tomorrow.

[help]

excuses excuses

suck up the pain and bench. youl soon realise that aches and pains are part of the game

[Robert]

This is no ordinary DOMS, seriously, I think something is very wrong. Also, there is no way I am traiing today, I have whiplash and my neck is killing me. Training will resume ASAP.

[PikeKing]

have i missed something? whiplash? what happened?

You need to get that woman of yours under control

[Robert]

LOL. No mate. I have been in a car accident (not me driving BTW) and my neck is fcuking killing me. :(

P.S. Thanks AD for your comfortng words. :)

[PikeKing]

oh right, bugger, I'm glad that you walked away with just whiplash though Rob

I had whiplash when playing american football, its not very nice. Have you thought about going to get your head twisted off by a chiropractor?

[BengDogg]

I had whiplash after my van crash, it does sap you a lot, i trained light so as not to go off and sulk too much but that is not the best thing to do probably

[the block]

www.accidentspecialists.co.uk

maybe some money in it for you. hope you get better soon.

[Robert]

I'm not making a claim. But thanks for the thoughts guys!

Training will deffo resume auf Montag.

[Robert]

Alright ladies, first session in what feels like ages today. Neck still giving me sh1t. It felt ok before, but now its hurting again.

Week ending: 05/12/04

SESSION 01
Squat - 120x2
SLDL off blocks - 80x10 80x10 100x8
Farmers Walk[1] - 30x1 20x1

[1] Using 2.5" DB.

SESSION 02
Bench - 75x2x3
Row - 40x20 50x15 60x10 70x5
CGBench - 50x8 50x8 50x8
Woodchops - No4 on stack x2x10

SESSION 03
GM[1] - 100x6x3 115x1
Zercher - 60x2x8
2" Bar Ceadlift Walk - 100x5m 130x5m 160x5m
External Rotations - Lots

[1] PR on the GM's. Very pleased. Took vids today of my Gm form. Was horrified TBH. Need to work on tighter arch and don't go anywher near as deep.

[Robert]

Week ending: 05/12/04

DAY 01
1. Oil in juice, coffee, porridge, 50g whey in milk.
2. Whey in milk.
3. Lasange, water.
4. 50g whey in milk.
5. Lots of roast potatos, lots of roast beef.

[PikeKing]

I would be very cautious of your neck mate, its hurting for a reason

[PikeKing]

Go see a chiropractor or something and I dont care if you've got no money.

Sell some of your 'home movies' to finance it!

[help]

il give you £1.50 for your woman

[Brett]

I agree with Pike. There may be injuries sustained that might not heal properly themselves. Hiding under your doona hoping it goes away isnt a very effective way of dealing with it. Then again the injury just might go away but resurface later in life.

LOL @ help.

[Robert]

Aaaah sh*t. I'm getting worried now :(

[Robert]

Did woodchops today at end of bench session. 2x10. Very very difficult. (my workout is listed with the others on pg. 3). Don't know if I am doing them right though? I asked a semi-pro rugby player to help me out on my form as they should know a thing or two about core training:

-low pulley
-pull from below knee to waaaaay above head
-flat back
-arms outstretched
-tight abs at all times

I felt good, but I want to make sure I am doing it right.

[Robert]

I have decided to ditch core trainng altogether apart from rotational core training. IMO heavy squats and GM's are enough for static(?) core strength.

[PikeKing]

Did woodchops today at end of bench session. 2x10. Very very difficult. (my workout is listed with the others on pg. 3). Don't know if I am doing them right though? I asked a semi-pro rugby player to help me out on my form as they should know a thing or two about core training:

-low pulley
-pull from below knee to waaaaay above head
-flat back
-arms outstretched
-tight abs at all times

I felt good, but I want to make sure I am doing it right.

reverse woodchops, thats what you did, I think they are better, they are harder, its impossible to say what your form is like over the net but those points u listed are all good

[Robert]

Groovy. Thanks.

[GoldenArrow]

Keep your hips facing forwards at all times.

[PikeKing]

or u can follow through with your hip so long as you have had the full torso rotation there all kinds of chops u can do, from sitting on a bench all the way up to lunging and pivotting

[Robert]

Yeah, he is going to show me the "sat on a swiss ball" one next session.

[PikeKing]

dont laugh, its good

[Robert]

I am happy with this for now. Not looking forward to the DOMS, but I really can see the benifits now. I am not going to bother with any noraml core work for a while, just WC's and RT's.

[Robert]

Dude, I am not laughing. I like it.

EDIT: Turn this fcuking gay "The adminsitrator says you cannot b*llocks blah blah 120 seconds" thing off. Its proper doing my head in.

[BengDogg]

? Whats up is it the flood controll? Is is 120secs? Should be more like 15 or 30 maybe pikey needs notifying

[PikeKing]

Dude, I am not laughing. I like it.

EDIT: Turn this fcuking gay "The adminsitrator says you cannot b*llocks blah blah 120 seconds" thing off. Its proper doing my head in.

its sorted, now..........

[Knighty]

Lol!

[Robert]

LOL. Dude, where'd you get that?

[PikeKing]

LOL. Dude, where'd you get that?

I have lots of stuff saved for special occasions mate :045:

[BengDogg]

I have lots of stuff saved for special occasions mate :045:

I know that feeling ;)

[Robert]

Week overview:

Training:
Squatting was ok. Neck preventedme form going as heavy as I would of liked, but not bad TBH.

Bench still rubbish. Though better than last week.

GM rocked. New PR of 115kg.

Misc. Minor injury concerns at beginning of week, but all is ok now. Grip training is 3 days a week now.

Diet:
Eaten loads this week. Still not moved up form 86kg though. Gonna have to eat even more food.

Results:
Progress is slow but its there.

A good week. 8/10.

[Robert]

A little grip/core today.

04/12/04 AM
Plate Curls - Lots of triples with 12.5kg
Plate Cruls - 3-4 negatives with 15kg
2" Thick Bar Reverse Curls - A few sets o' 8
Lever Work - 2-3 sets of 10seconds of levering on each arm.

Reverse woodchops - Lots
Russain Twists - Some
Hanging Legs Raise - Not many

Calves Raise - Some

04/12/04 PM
Total body stretching, about 40mins.

[Robert]

08/12/04 <Thats a guess BTW.
Squat - 120x3x3 120x2x2 I AM NOT BEING ****ING OWNED BY 120KG. 120x3
SLDL - Lots
Calves Raise - Lots

Next week it all 6x3 with 120kg, then the week after it goes up to 130kg.

[Robert]

08/12/04
Bench - 75x5x3 75x2
Row - Lots
CGBench - Lots

Not a good session IMO. I was sure I could get 75x6x3. My failing is rest periods. I cannot keep focused with more than 30-60seconds rest, twiddling my thumbs while nob heads ask me about training or attempting to block out Natasha Bedingfield is annoying and breaks my frame of mind. If I had taken more rest between sets it would of been easy. Help reckons I should switch to 5x5 for a little while on benching, so I am. Bench day stays the same (format) with the only change being the 6x3>5x5 on Benching. Traps got a good beating today, my bench form is getting better and I am really pulling them back and together, the only part of me that touches the bench is my traps, the back of my head and my arse. Getting that leg drive is feeling a bit more natural now too, which is good.

[help]

quit being a fag and bench more

[PikeKing]

quit being a fag and bench more


LOL!

good bit of encouragement from the master

[Robert]

Lmao.

[Robert]

10/12/04
Deadlift - 60x3 100x3 120x3 140x1 150x1 160x1 170x1 180x2 170x3
Rack pulls from below knee - 140x6x1
Claves Raise - 160x3x15
Plate curls (2 handed) - 20kg x a few

PR of 10kg on RAW and beltless DL. Identified weak area of deadlifts, just below knee.

This will be the last installment in my journal for some time. I have moved into a new house with Kylie and we aint got the net, the uni semester ends next wednesday too, so only be posting when back at my parents.

By the time I post again, I will be benching 100kg, squatting 160 and pulling 2ton without a belt.

Fairwell brothers.

[BengDogg]

Good luck Rob come back often mate!!!! Keep training and be good to the mrs!

[DMPM]

Good luck man!