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same old with regards to training...
Oly Squat
bar x many
60x8
100x4
155x3x3F *PB*
failed last rep because I chickened out, felt heavy and noone was around to spot/shout at me
Paused Bench
bar x many
60x5
80x5
105x3x3
last rep was a bit of a grinder
Pullthroughs
4x8
WG Chins
BWx3x6
wasn't gonna train today, but a mixture of boredom, shit daytime tv and being on a high from getting my uni results sent me to the gym. It's also become evident that I may need to move gyms in order to get someone with similar goals as me to train with.
HardcoreSportsTraining
28-06-2007, 17:16
AC-DC?
Also, what goals are those then? I know you said you don't want to do strongman...
AC-DC?
You knows it! :023:
Strongman is not for me, I need to stay static, therefore powerlifting is what I'm going for. And I want 200/140/260 by the end of 2008
HardcoreSportsTraining
28-06-2007, 17:24
Two thousand and ****ing eight! You can do that by the end of this year!
no way! maybe if I pull my finger out with the squats I could get 200 by the end of the year, a 140 bench is a long way off and I can't see myself putting 50kg on my deadlift this year
HardcoreSportsTraining
28-06-2007, 17:33
I can't see myself putting 50kg on my deadlift this year
You won't then ;)
so are you back in london now or your staying up in notts.
You knows it! :023:
Strongman is not for me, I need to stay static, therefore powerlifting is what I'm going for. And I want 200/140/260 by the end of 2008
IIRC you weigh something like 96? If you want to PL you need to pick a weight class then get to your training weight for it, e.g if you want to be a 100, get to 102 or so. If you want to be a 90, get to 92 or so. This is more relevant for IPF, if you want to lift BPC or whatever, you can train a lot more over your BW cat.
Good goals, but id try and make them a bit more contiguous with each other, e.g. you probably arnt far off 200 sq, but if you're 50kg of 260 dl, then time wise, they dont add up. Personally id set closer (in terms of time it'll take to acheive, AND total time...18months is very long term) goals.
basically you are a bellend
Probably would be wise to start squatting like a powerlifter too, though it pains me to tell anyone to do that
its definitely something I'll look into Tim but I find a narrow stance and higher bar more comfortable, plus, I've seen plenty of vids of PLers who squat narrow.
Ice, I'm staying in Notts for the forseeable future.
Ben, my scales had me at 92 the other day, but noone believes that to be true. Regardless 90s is what I'm initially aiming for
Fred, thanks.
No way you're 92kg mate, not unless you have seriously skinny wheels!
**** your training, how did you get on in uni mate !!?
EDIT : ignore, just been to idle chat
its definitely something I'll look into Tim but I find a narrow stance and higher bar more comfortable, plus, I've seen plenty of vids of PLers who squat narrow.
Ice, I'm staying in Notts for the forseeable future.
Ben, my scales had me at 92 the other day, but noone believes that to be true. Regardless 90s is what I'm initially aiming for
Fred, thanks.
Plenty PL'ers squat shoulder width. Not many any narrower than that apart from Dave Carter. NO PL'ers squat high bar that i can think of. Get in on your rear delts FFS.
92-93 is a great training weight for the 90's.
your not 92. The scales in F1 are correct. Seen as though I weigh the same at home as I do there. Off to Wilkos u go.
p.s. ****in well done at Uni and for gettin a job with a trent degree.
Peace
the scales in f1 are gay, I don't weigh more than you! But cheers, luckily for you, I'm still in Notts to watch/shout at the outlaws
cheers ben, will sort out my bar position sharpish
What logic is your training based on?
Oly Squat
bar x many
60x8
100x4
140x2
155x3
knee started giving me grief after this so stopped
Paused Bench
bar x many
60x5
80x5
102.5x5x3
Pullthroughs
4x8
WG Chins
BWx3x6
OHP
bar x many
50x5
70x2x4
70x4F
nearly blacked out on the last rep, from next week I'm dropping weight and upping the reps, heavy OHP doesn't agree with me anymore
Deadlift
60x many
100x4
187.5x5x3
Seated rows (neutral grip)
14th pin x2x5
13th pin x3x5
Cuff
Low pulley cable ext. x3x8
CG Bench
bar x many
60x12
92.5x2x8
92.5x6
Box Squat
bar x many
75x5
95x5
115x3
135x2x3
45 Row
10th pin x 5x5
Dec. Smith Bench
80x3x8
are you going with a bit more of PL style bar position and squat style now?
Oly Squat
bar x many
60x8
100x4
140x2
155x4x3 *PB*
that's more like it
Paused Bench
bar x many
60x5
80x5
105x5x3 *PB*
Pullthroughs
4x8
WG Chins
BWx3x6
Good. session.
PikeKing
09-07-2007, 19:07
how u getting on with pullthroughs
theyre alright, on the 11th pin out of 12 on the cable machine for them
PikeKing
09-07-2007, 19:29
got the technique? by that i mean you comfortable, took me ages to get to the point where they felt "right"
yeah I think so, feels pretty good, and the back doesn't grumble
PikeKing
09-07-2007, 19:46
cool, yup i like em
what do u hold? rope? stirrup?
stirrup, the only rope there is in the gym is a double handled one and that rubs against my legs when I do them, muy annoying
PikeKing
09-07-2007, 20:06
yup i've found the stirrup to be the best, plus i dont have to explain about strange friction burns on my groin anymore
You love a bit of stirrup between your legs you ****ing fudge packers
i've heard you demand a metal pole be shoved up your ass when DLing so I would hush if I was you bwai
PikeKing
09-07-2007, 20:11
how u doing them cap? like a RDL or u squatting into them?
I like pullthroughs. I just wish there was a place I could do them in my gym. Last time I did them on the cable push down machine, I was pulling it off the wall lol
PikeKing
09-07-2007, 20:27
sounds like a good reason to do it to me!
LA, in your gym is doing pullthroughs likened to buying a whopper in McDonalds, like it is in mine?
EDIT: By that I mean something that just generally isn't done, not something that only Chuck Norris has done
LA, in your gym is doing pullthroughs likened to buying a whopper in McDonalds, like it is in mine?
EDIT: By that I mean something that just generally isn't done, not something that only Chuck Norris has done
Yup!! I always get some funny looks, and people asking me which muscles it works. I also get the same with GM's and facepulls.
OHP
bar x many
40x5
60x3x5
Deadlift
100x4
190x3x3
no chalk, my grip is wank. gay
Seated NG row
14th pin x 3x5
13th pin x 2x5
PMSH
3x8
thanks ice, but I don't think they're good enough, 187.5 fell pretty easily for 5x3 so was hoping to get at least 4x3 with 190. hopefully next week things will get better once I buy some chalk
well everyday can't be a holiday, I pulled 210 last night and it felt ****ing hard. Do u train with Wightman then?
not at the moment, I occasionally train with his training partner, Dave H, in my gym and he keeps inviting me down to train with them but I've never got round to it. Once my current gym membership expires I might well do though
How easy was the OHP? Looks a little low for you?
pretty easy, I've deliberately lowered my OHP because heavy OHPs were ****ing me up, thought I was gonna blackout last week
CG Bench
bar x many
60x10
92.5x8
92.5x2x6
Box Squat
bar x many
80x5
100x5
120x3
140x2x3
45 Row
11th pin x 2 x 5
10th pin x 3 x 5
Dec Smith Bench
85x3x8
Paused Bench
bar x many
60x5
80x5
107.5x4x3
Oly Squat
bar x many
60x8
100x4
140x2
155x3x3
damn knee
Pullthroughs
4x8
WG Chins
BWx2x6
BWx9F
everything aches today, can't wait to take some time off
Cuff
Low pulley cable ext. x 3x8
Deadlift
100x4
140x2
190x5x3
OHP
60x2x6
stopped here cos my parents had come up for my graduation, and i felt kinda bad sacking them off to train, leaving them to wait for me in their hotel, considering they had flown in from Texas, but I'm happy with the deads
HardcoreSportsTraining
20-07-2007, 14:46
Ooh, do they have big hats, own an oil field and randomly fire pistols whilst eating chili?
Ooh, do they have big hats, own an oil field and randomly fire pistols whilst eating chili?
yes
no
no
:046: the hats were told to stay in Texas
HardcoreSportsTraining
20-07-2007, 16:44
BTW did we know there is a real Roy Harris?
http://www.royharris.com/
hahaha that's actually quite funny. And awesome too because he is a badass
CG Bench
bar x many
60x10
92.5x3x7
Box Squat
bar x many
85x5
105x5
125x3
130x2x3
dunno what happened here, wasn't feeling it. i put it down to too much sleep/having a wank pre gym/not eating enough/wanting to play football manager in bed
45 Row
11th pin x3x5
10th pin x2x5
Dec. Smith Bench
bar x many
60x4
90x2x6
90x8
i really am not up for training today...
Have some caffeine, suck it up and get it done you big nancy!
left my caffeine at home :( might just have to overload on gatorade then...
van_halen
23-07-2007, 13:05
Yeah stop being so damn lazy! Get some caffeine or ephidrine down you and lift some big weights! :016:
Paused Bench
bar x many
60x5
80x5
107.5x5x3 *PB*
Oly Squat
bar x many
60x6
100x4
140x2
155xbottled it
knees were giving me grief during warm up and the walkout felt uber heavy
Pullthroughs
4x8
WG Chins
BWx2x7
BWx6
van_halen
24-07-2007, 09:51
Good to see someone doind paused bench press :045:
Squats looking strong. :023:
squats have been stronger :(
after friday I'm having a good 1-2 weeks off squatting to rest myself
squats have been stronger :(
after friday I'm having a good 1-2 weeks of squatting to rest myself
1-2 weeks 'of' squatting or 1-2 weeks 'off' squatting? Stupido
off squatting, muy stupido
OHP
bar x many
40x6
60x3x6
Deadlift
100x4
140x2
192.5x5x3 *PB*
going for a 220 1RM next week
Skullcrushers
40x3x6
need to do more tricep work to help my bench so I've added these in
NG Seated Row
14th pin x 5 x 5 *PB*
Cuff
Low pulley cable extension x3x8
Nice Deads!
Skulls can be quite harsh on the elbows, but then so is most tricep work.
You don't have much pressing volume really; that's the problem with whole body sessions. If you're training for powerlifting still you'd probably be better off using OHP as assistance and adding in more flat pressing as your main exercise. Plus for isos like skullcrushers high reps like 10-20 I find are loads better - lower stuff buggers my elbows, like Lactic said.
hmmm the only thing isos like skulls, pulldowns, etc are good at is giving you sore triceps which then present an illusion that they are really blasting your triceps, when what you really need to be working are cg benches, boards, lockouts.
oh ok. well i was always in the understanding that boards and lockouts were to help with equipped benching? with regards to the OHPing, I'm gonna gradually add the reps each week while sticking with 60k and with the skulls, I was just playing about really, could've easily added some more reps in
cheers for the input guys
just from personal experience but skulls really did **** my elbows, so be careful cap, pick's advice sounds pretty good to me.
Best of luck for a 220kf deadlift. 5 plates would be very cool indeed.
Best of luck for a 220k f deadlift.
You reckon he won't get it then... :047:
lol, ;)
Nah you'll get it cap. We'll want proof tho, ;)
yea he should get it, 15 reps @ 190k will give me like a 240k max but then again everyone is different, oh yea get it on video!!
it'll be on my camera phone cos my camera is in storage, unless I go to the storage place over the weekend
hmmm the only thing isos like skulls, pulldowns, etc are good at is giving you sore triceps which then present an illusion that they are really blasting your triceps, when what you really need to be working are cg benches, boards, lockouts.
Thing is, they give you a load of CNS strain and you'll struggle to do that much of them on top of heavy benching. If you do light high-rep isos for tris, you'll grow giving more potential for strength with little overall strain. I tend to only get sore when it's something I'm not used to - after a few weeks of triceps isos they don't really ache any different to anything else.
hmmm as long as you know how to program your exercises, then you can get away with anything
All this CNS stuff is a cop-out.
I'm not saying don't do them, I'm saying they're not an alternative to triceps isos, they're something you'd do sparingly whereas you can do lots of volumes on isos every time.
oh ok. well i was always in the understanding that boards and lockouts were to help with equipped benching? with regards to the OHPing, I'm gonna gradually add the reps each week while sticking with 60k and with the skulls, I was just playing about really, could've easily added some more reps in
cheers for the input guys
I think low boards, CG benching, DB presses and heavy lat work is going to benefit you most for raw work.
ok cheers
CG Bench
bar x many
60x12
92.5x3x8 *PB*
Box Squat
bar x many
85x5
105x5
125x3
135x3
45 Row
11th pin x 5x5 *PB*
Dec Smith bench
bar x many
60x5
90x3x8 *PB*
Pushdowns
4x8
Good session, nice CGB. Quite high compared to your normal bench?
thats what i thought, but then i know people who can CG bench mre than normal so maybe my CG bench isn't so great
hmmm as long as you know how to program your exercises, then you can get away with anything
All this CNS stuff is a cop-out.
KER-CHING! Nice post, although i do belive:
as long as you know how to program your exercises, then you can get away with anything
:023:
hmmm the only thing isos like skulls, pulldowns, etc are good at is giving you sore triceps which then present an illusion that they are really blasting your triceps
NEVER. DISS. THE. PUMP.
Deadlift
60x6
100x4
140x2
180x2
200x1
210x1
220x1 *PB*
227.5x1 *PB*
Coolest vid in the world (http://www.youtube.com/watch?v=82NM9Wi3h1s)
Apologies for the video quality, was taken on my phone, PMSL at the spacker behind me on the 2nd clip
Paused Bench
bar x many
60x5
80x5
100x2
105x2
110x2
115x1
120xF
120x1 *PB*
Well done mate, made it look easy :038:
great stuff mate, you will be pulling much more in no time, well done on the bench as well.
Nice work mate, will watch the vid later. Good stuff getting the 120 after failing it too.
awsome, congrats cap!! You have come on leaps and bounds recently, level pegging with Tim now!!
whats the next target gonna be??
cheers guys
not so sure with goals but I'm thinking bench 130 and pull 250 by 2008
things are going well yeah, dunno about the comparison with Tim though, i would consider him an athlete (seriously) and thus I am someway behind him.
Anyways, think I'm moving to a new, better gym soon, so i hope the numbers will keep moving up.
lmao at the guys behind and the suck it cross hands thing.
rocking numbers mate, ****ing well in !!!"£!"£!"£$!¬!$()(*$£"!!!! :023:
lmao at the guys behind and the suck it cross hands thing.
rocking numbers mate, ****ing well in !!!"£!"£!"£$!¬!$()(*$£"!!!! :023:
lol had to get that in, discretely...
thinking about it now, i should've had a stab at 230. oh well
Well done Royston! And thanks for the kind words! Get yourself in a PL comp ya bald banana!
Also, wtf is that guy doing with those DB's in the background!?
Impressive stuff. Looking beefy as well.
Also, wtf is that guy doing with those DB's in the background!?
I believe he is building some hurting bombs !!
Good stuff, couple of fools do that shit the guy was doing in your vid! Why? also when they hold Db's by their side and twist their arms :017:
Anyway, great lifting sure you will hit those targets
Sure you could aim a little higher than 130 on the bench, you did more beforehand than you really needed for a proper max I'd have thought and you're still pretty new to paused bench. Go 3 plates!
I believe he is building some hurting bombs !!
haha like it.
with the re-introduction of the awesome insult 'spacker' this thread has had some good shit going on.
Good work Madcap.
Well done Rory. Awesome progress on the Bench and the Dead. My Dead PB is only 240 lol.
Nice backing track on the vid too! Break it Down!!!
Well done Rory. Awesome progress on the Bench and the Dead. My Dead PB is only 240 lol.
Nice backing track on the vid too! Break it Down!!!
Behave. None of your pb's are actual maxes.
agree, if lactic hooked up with some PL dudes, his lifts will fly up, I used to be like a bit when I train on my own, I would always stopped once something start feeling a bit too hard.
Back to the agenda ,Just seen the vid now that I'm at home, I'm guessing that if you can add fancy music and text then you can certainly edit some of the useless nothingness before you actually start lifting, also why are you taking ages at the bottom position before starting, looks lto me that you can do with more bottle :D forms looks miles better, still not perfect though.
well done. Especially on the bench, it was pretty obvious u would pull that DL.
Looks like I might have to put Dead lifts back in to keep up with u then. But lookin at that tool in the video :044: I really dont wanna go back to F1. That was ure last session there though wasnt it.
thanks all, more to come I hope...
Suisse, yeah that was my last session at f1, supposed to be going to Garth's soon but that's dependant on other people, so might just keep my f1 membership a monthly thing and yeah, get deadlifting again you clip
Ice, I had to edit the vid to fit text and music in, but couldn't be arsed messing with the clips, eastenders was on lol but yeah my form wasn't great, knew I could do with getting lower
Ian, there's no way I'll hit 140 on bench, maybe T&G but then I'd just be massaging my ego rather than doing anything helpful for my training.
I really don't know why people do what they do in my gym, men's health bullshit probably, but yeah spacker is a cool word!!!
back in the gym, got bored sitting around doing shit all:
OHP
bar x many
40x5
60x3x6
Deadlift
100x4
140x2
195x3x3
this was hard. was quite annoyed how hard it was, but then realised i had been off for over a week and I'm still going up in weight. plus it's a PB for 3x3 for me.
Skulls
bar x many
42.5x3x8
Seated NG row
15th pin x 3 x 3, x 6 *PB*
Cuff
Low pulley cable ext. x3x8
^^^
agreed, you're as bad as tim moaning about deads which you should be over the moon about.
Nah, he's right, that's shit.
Nah, he's right, that's shit.
~~~~~~
while I see the point cruffle and pkpit are making, progress is progress, but I'm setting pretty high standards for myself and anything short of that is not acceptable
i agree with narcy and roarsalot, thats good progress but still gay
Box Squat
bar x many
80x5
100x5
120x2
130x2
140x2
145x2 *PB*
CG Bench
bar x many
60x5
95x2x6, 8 *PB*
45 Row
12th pin x 3 *PB*
11th pin x4x5
Dec. Smith Bench
bar x many
60x5
95x3x6 *PB*
Pushdowns
3x8
ahhh it's a deep burn...got killer doms today
Nice session. Don't seem to be doing any assistance for your squat and deads?
box squats and pullthroughs don't count as accessories? :017:
Oly Squat
bar x many
60x8
100x4
140x2
150x3x3
Paused bench
bar x many
60x5
80x5
110x2x3, 3F
wank
WG Chins
BWx3x7
Pullthroughs
4x8
box squats and pullthroughs don't count as accessories? :017:
Well box squats are squats and I haven't seen pullthroughs in a little while...? Anyway, even that is less than you do for upper body, but lower body lifts make up 2/3 of powerlifting.
Well box squats are squats and I haven't seen pullthroughs in a little while...? Anyway, even that is less than you do for upper body, but lower body lifts make up 2/3 of powerlifting.
that being said though, my knees feel battered enough as it is and i don't want to put too much stress on my lower back. Also, squats and deads are going much better than my bench at the moment
Fair enough, as long as there's a reason for it, not just a BBing hangover or some such.
aye there's reason to it :023:
OHP
bar x many
40x5
60x3x7
Deadlift
100x4
140x2
180x1
195x4x3, 2F *PB*
Skulls
bar x many
45x3x8
NG Seated Row
15th pin x 4
14th pin x4x5
Cuff
PMSHx3x10
From Friday...
CG Bench
bar x many
60x10
95x3x7 *PB*
last one was a bit of a grinder so will stick to 3x7 next session
Box Squats
bar x many
60x5
80x5
100x3
120x2
130x2
140x2
150x2 *PB*
150 flew up, should've carried on really
45 Row
12th pin x 4
11th pinx4x5
Dec. Smith Bench
bar x many
60x5
95x2x7, 5
lights went out at the gym at this point as it was closing time
failing to see any useful carryover from decline smith benching rory
yep i think you're right ben, might just drop these for more tricep work
Oly Squat
bar x many
60x6
100x4
140x2
150x2x3
banged my hip on my desk at work, and it was starting to bother me so left it here.
Paused bench
bar x many
60x5
80x5
110x4x2, 4
hands slipping on the bar, put some chalk on for last set
WG Chins
BWx3x7
Pullthroughs
4x8
Decent session, bench seems to be progressing nicely. Good chins too.
^^^ very jealous of people who can chin a lot
yep i think you're right ben, might just drop these for more tricep work
what bench work do you do in a week?
what bench work do you do in a week?
if I was to be tenuous...
paused bench
ohp
skulls
CG bench
dec. smith bench
pushdowns
+ lat stuff
where do you miss your lifts ? Wasnt it about 2" off chest ?
yeah that sounds about right
Could do with some more bottom end stuff in there then really - DB press, bottom position bench, long-paused bench, cambered-bar bench etc. probably instead of the decline bench, maybe even CGB as well.
Paused DB bench instead of decline?
i really dont like long paused or even paused raw bench at all. Cambered bar neither. Just too much for the shos unless you have unbelivable mobility in the shos.
if you ever want to do unequipped PL comps then i suppose pause raw bench will have to be a staple. You suck at CGB which is as good a reason to keep them in as any...
yeah id just switch the decline for paused DB press. I do them not so much paused as 'sunk'...let the handle of the bells come down to chest level then release some tension so the weight of the db's pushes your elbows down even more. 5+ reps, you dont wanna be doing it as ME.
that did my raw bench the world of good.
cheers ben :023:
OHP
bar x many
40x5
60x3x7
Deadlift
100x4
140x2
180x1
200x6x1
for some reason, music is a key factor in firing me up for deads, 5th rep "hey there delilah" was on t'radio, now it may be a nice song so serenade your woman with, but not helping my deads, then at the 6th rep, the Triple H theme, which happens to be on my pre gym playlist comes on the radio and the last one flew up :017:
Skulls
bar x many
47.5x3x8
NG Seated row
15th pinx4x5, 5F *PB*
PMSH
6x3x8
from yesterday:
CG Bench
bar x many
60x10
95x2x7, 8F
Box Squat
barxmany
65x5
85x5
105x3
125x2
135x2
145x2
155x2F *PB*
45 Row
12th pinx5
11th pinx4x5
Paused DB Bench
30x3x8
massive lactic acid buid up here, ouch!
Pushdowns
3x7
Oly Squat
bar x many
60x6
100x3
140x4
knees hurting and I'm not squatting heavy again til I get suitable knee support
Paused Bench
bar x many
60x5
80x5
100x1
110x5x2
need wrist support
WG Chins
BWx2x8, 8F *PB*
Pullthroughs
4x8
I'm falling apart. stupid body
knees hurting and I'm not squatting heavy again til I get suitable knee support
If you have a shop called 'Home Bargains' near you they are selling knee support / sleeves for 99p each, well they are in the one near me any way.
Now, I don't know what the quality is like and wether you would deem them suitable, I only took a quick look at them.
I will buy one this weekend and let you know if you like, could always post a couple on to you ?
Poundland is another option for cheap knee sleeves.I wore one of theirs when I ****ed up an ankle.Not brilliant but much better than nothing.
I will buy one this weekend and let you know if you like, could always post a couple on to you ?
cheers for the offer mate, but my dad's bringing me some wraps from america, might look into getting some cheap sleeves if they're decent though
no offense, but if you are benching 110, you really dont NEED wrist support.
The idea of wrist wraps is to stop your hand bending back to an extreme degree under heavy load. If you cant control your wrists at 110, you need to work on wrist extensors before buying wraps.
hm, well I already have them, but nevermind. Pardon my ignorance, can you elaborate on the extensors stuff?
well presumably you are getting sore wrists cos they are bending over too much at the bottom as in pic B. What im saying is, if you cant maintain at least a semblance of the form in pic A with 110kg then you need to look at strengthening your wrists/forearms.
nicely illustrated lol cheers
OHP
bar x many
40x5
60x2x8, 8F
Deadlift
100x4
140x2
180x1
200x3x3 *PB*
Skulls
50x3x8 *PB*
Seated NG Row
15th pin x5x5 *PB*
PMSH
6x3x8
Congrats on the PB's Rory.
Those skulls must make your elbows scream ?
Looks like you had a good session there - plenty of PB's.
like the deads, there coming along smoothly. do you find the skulls good for strength, or is it more a ht thing for leaverage at the elbow?
haven't really done skulls long enough to know how well its working lol but my elbows were feeling fine during this session, last rep was a grinder and my tris are killing today
Box Squat
bar x many
65x5
85x5
105x2
125x2
135x2
145x2
CG Bench
bar x 12
60x10
95x3x7
Oly Squat
bar x many
60x5
100x4
140x2
145x3 / 150x3 / 155x3
Paused Bench
bar x many
60x5
80x5
100x1
110x3x3
WG Chins
BWx3x8
Pullthroughs
4x8
stacked the machine
decent session w00ty w00t
Aye, looks decent all round. Throwing some paused stuff in myself for the next few weeks. How long's your pause?
i'd say about 1.5 seconds
Things looking good here, any closer to competing?
Things looking good here, any closer to competing?
cheers mate, fraid not, don't plan on competing until next year, I have quite a bit to iron out until then!
honest to god, (not that i belive in him, making this oath a bit shallow) nothing will improve your lifting more than entering a comp. All the BWLA regionals are coming up, no one cares how smooth your lifts are or how much you lift. Why wait? Your not gonna win anything next year either.
EDIT - That last line sounds harsh, but i hope you get where im coming from.
believe it or not, my dad said something similar. I just don't feel ready for it yet
Sorry but we don't want druggies in BWLA :D j/k
Seriously though, get counted and step up to the plate, what you learn from competing is invaluable.
Sorry but we don't want druggies in BWLA :D j/k
Seriously though, get counted and step up to the plate, what you learn from competing is invaluable.
haha cheers
Aye. I'd echo the same sentiments. Get your nerves and novice mistakes out the way when (Like Ben, not trying to sound harsh) you're going to come near last anyway. Get some experience, set a standard for yourself to beat, and you'll probably enjoy some extra motivation from it all too.
Cuff
Low Pulley Ext. x 4x8
OHP
bar x 12
40x5
60x2x8, 8F
Deadlift
100x4
140x2
180x1
200x4x3 *PB*
Skulls
52.5x3x7 *PB*
NG Seated Rows
15th pin x3x6
nice deads again. looking forward to doing reps with 200 myself, in..6 weeks i think.
yep, nice deads cap. it doesn't seem that long ago that you got a 200 single.
aye the 200 single was in the end of May :)
cheers fellas
Box Squat
bar x many
60x5
100x4
120x3
140x3x3
CG Bench
bar x many
60x10
95x2x8, 8F
45 Row
11th pin x3x5
gym got closed here, so didnt get to do my paused DB bench.
Vids (http://www.youtube.com/watch?v=-EVNEtN6DV8)
Spent a long time trying to get an arch for the pressing, then ended up being flat as a pancake with your legs wobbling around! Sure you'd be doing better if you tightened that up.
wasn't trying to get an arch, I don't use one for CG, I was just psyching myself up for the lift
Oly Squat
bar x many
60x8
100x4
140x1
147.5x3 / 152.5x3 / 157.5x3
need to check if the 157.5 is a PB for reps...
Paused Bench
bar x many
60x5
80x5
100x1
110x5x2
WG Chins
BWx3x8
Pullthroughs
4x10
squatting is really coming on well. Looks like you would be good for 180+
cheers ben, I was thinking that earlier. when I get to 160x3 I reckon I'll be there.
Think I'm gonna train 4 times a week soon, focussing on each of the big 3 on separate days, with 2 days for bench seeing as that's what is letting me down.
I'm thinking:
Mon - Bench day
Tues - Squat day
Thurs - Deadlift day
Sat - Bench day
Squatting's definitely coming along nicely. Wouldn't you be better off swapping Thu and Sat so you had longer between upper and lower sessions?
Low Pulley cable ext
3x8
OHP
bar x many
40x5
60x3x6
Deadlift
100x4
140x2
180x1
200x5x3 *PB*
Had to go home here as gym was closing. How I pulled those deads out of the bag I'll never know, been in Birmingham today, slept on my way back, got dropped off at the gym, ate a sandwich and drank a pint of gatorade and did the most lethargic of sessions. Pleased though
That is nice work cap, keep it going and you will be pulling 260 in no time.
Box Squat
bar x many
60x5
100x4
120x2
142.5xF
142.5x3x3
re: the fail, some **** as I was walking out with it, decided to nudge the bar sending me backwards, i was VERY lucky someone was there to make the save and was livid throughout todays sesh...
CG Bench
bar x many
60x12
95x2x8, 6F
****ed off with this so...
60x15
45 Row
11th pin x5x5
Paused DB Bench
30x3x8
what a **** they were. did they appologise!?
did they bollocks
after i reracked i asked what he was playing at in not so kind words, the PT who was with him (it was his 1st session) quickly ushered him round the corner.
I'm havin words with the owner of the place on monday, it's not on
that does take the piss a wee bit!! should have shot put it through his skull, or used his skull as a box for the rest of the session.
that does take the piss a wee bit!! should have shot put it through his skull, or used his skull as a box for the rest of the session.
****ing word!!!!!!!!!!1111
sharting in the hole, without pants on, with warm balls so they sagged in his face.
Could be worse, could have cancer.
Appears to be blanked out, Tim Is A MASSIVE Cancer patient?
Oly Squat
bar x many
60x6
100x4
140x1
150x3 / 155x3 / 160x3 *PB*
squats were more than comfortable
Paused Bench
bar x many
60x5
80x5
100x1
110x4x3, 3F
failed the last rep due to relaxing on the pause, gay
WG Chins
BWx3x8
Pullthroughs
3x12
...and Nigella's on the tv... giggidy
ai, your numbers are looking very nice lately cap.
cheers guys, bench progress is SLOW though
Maybe change up the sets / reps on your assistance, you'll probably be getting used to things more quickly doing 3x8 on most things. Maybe up the reps to 12s or something for some quick bulk?
OHP
bar x many
40x5
60x3x7
Deadlift
100x4
140x2
180x1
205x6x1
Skulls
bar x many
50x10, x2x8
Seated Row
15th pin x5x5
Cuff
BORING POST ALERT - DO NOT BOTHER READING IF YOUR NOT MADCAP
Roars, why does Boots bottled water state "Do not refill or reuse" on the label?
plateau2
24-09-2007, 10:20
BORING POST ALERT - DO NOT BOTHER READING IF YOUR NOT MADCAP
Roars, why does Boots bottled water state "Do not refill or reuse" on the label?
Couldn't help reading it after you said that! Quite a lot of bottles say that, think it's the type of plastic some breakdown over time.
yep, certain plastic bottles, most in fact, leech chemicals into the water over time.
pah, it because they are capitolist ****s who want you to buy new bottles of water every time you go to the gym thus reeping the rewards.
both above posts imo are true...
they DO degrade, but it takes ****ing AGES.
CheeseOnToast
24-09-2007, 20:31
Actually wrong, it happens quickly, google plasticides in the blood stream.
There have been a lot of tests from people heating up tupperware and drinking over and over same bottle and they have mad levels of plasticides in them.
Buy 1 decent bottle for sports and need not worry though eh?
yeah both of them are most likely true, as if I was gonna walk all the way over to the food department to ask that...
Paused Bench
bar x many
60x5
80x5
100x1
110x5x3
last rep was a super grind, arse prob came off the bench
Paused DB Bench
32.5x2x8, 7F
WG Chins
BWx3x8
was hard
NG Seated Row
15th pin x 5 x5
Oly Squat
bar x many
60x6
100x4
140x1
152.5x3 / 157.5x3 / 162.5x3 *PB*
such a grinder that last set, kinda disappointed, so many reasons for this though
Pullthroughs
4x10
one of the guys who work at my gym then commented "all the gear (pointing at my squat shoes), no idea" in reference to the exercise i had just done, then had an argument with him about Pullthroughs, which reminds me of a thread i wanted to start somewhere else...
nice pb though!! turn your headphones up, that way he wont annoy you.
Deadlift
100x4
140x2
180x1
205x3x3 *PB*
wanted to do some box squats after this but someone nicked the rack while i was lying in a pool of sweat, damn those deads were hard!
Played around with some hack squats after this, nothing notable
Nice deads dude :023: . What you weighting atm?
cheers guys! somewhere between 95 and 100kg
**** off. You need to get some scales that work you fat ****.
the 100kg reading is from the scales in my gym, at the end of the day, clothes on
the 95 is my own scales, morning after piss & shit, on empty stomach and in my pants
You need to eat then you skinny ****, and grow some ****ing legs.
nice week off training...
Paused Bench
bar x many
60x5
80x5
100x1
110x2x3
T&G - 100x5
Paused DB Bench
30x3x8
WG Chins
BWx3x8
45 Row
11th pin x5x5
JingPuerh
10-10-2007, 13:16
my own scales, morning after piss & shit, on empty stomach and in my pants
What a beautiful image! :eek:
been ill, still ill
Deadlift
100x4
140x2
180x1
200x4x1
weak.
Box Squats
bar x many
60x5
80x5
100x3
120x3
130x3
140x3
You should be good for something like then 210x4x1 then. What were you planning to do?
exactly what i was thinking, i wanted to play about with 200 though, seeing as i've had a week off plus time off from bein ill
Inc BB bench
60x8
70x8
80x8
90x7F
followed by...
Bench
60x15
80x10
Paused DB Bench
30x3x7
WG Chins
BWx3x8
One arm DB Rows
40kgx4x6
PikeKing
15-10-2007, 20:40
i always find incline benching a bitch, like it though
yeah, it felt weird, never done it before, got the plane completely wrong on the 1st set and nearly lost the bar! when I went back to regular bench, the bar felt miles away
same here, incline bench is awkward as ****. nice number you got on it though mate :023:
Oly Squat
bar x many
60x8
100x4
140x1
150x3 / 155x3 / 160x3
Pullthroughs
4x10
JingPuerh
17-10-2007, 22:29
Those squats are looking pretty tasty. How deep you going (in the squat that is?). Thighs parallel or ATG?
Past parrallel. i can rest at the bottom, but I'm not sure I could truely call them ATG
CG Bench
bar x many
60x12
85x3x8
OHP
bar x many
40x5
60x3x5
Seated Row
15th pin x5x5
Skulls
bar x many
50x2x7, 5F
Deadlift
100x4
140x2
180x1
205x6x1
Box Squat
bar x many
60x5
100x3
120x3x3
wanted to go light cos groin's been a bit funny recently
Cuff
PMSHx3x8
Pressing session looked pretty easy for you?
CheeseOnToast
20-10-2007, 16:34
I hear those groin injuries can be well nasty !! Get it sorted mate :046:
Pressing session looked pretty easy for you?
yeah, hadn't done any over head or tri work for a while and still had DOMS from Monday
I hear those groin injuries can be well nasty !! Get it sorted mate :046:
difference is, mine isn't AIDS related :023:
Paused Bench
bar x many
60x5
80x5
100x2
105x2
110x2
115x2F
Paused DB Bench
30x3x8
WG Chins
BWx2x10, 9F *PB*
45 Row
11th pin x 5 x5
Oly Squat
bar x many
60x6
100x4
140x1
145x3 / 150x3 / 155x3
think i've pulled a groin muscle
Pullthroughs
4x12
CG Bench
bar x many
60x10
90x3x8
Seated DB Press
30x3x6
NG Seated Row
15th pin x 5 x 6 *PB*
Skulls
50x7, 6F
shite, pushdowns from next week
Deadlift
100x4
140x2
180x1
207.5x4x2 *PB*
Cuff
PMSHx3x8
Paused Bench
bar x many
60x5
80x5
100x2
105x2
110x2
112.5x2 *PB*
embarrassed to call that a PB
Paused DB Bench
32.5x3x8 *PB*
felt stupid easy
WG Chins
BWx10 , x2x10F
45 Row
11th pin x 5 x 6
Exercise Bike
5 Mins
Oly Squat
bar x many
60x8
100x4
140x1
150x3 / 155x3 / 160x1 / 165x1
ATK Rack Pulls
100x3
140x3
180x3
200x3
220x3
240x3
Seated DB Press
30x3x7
CG Bench
bar x many
60x10
90x3x6
Seated Rows
15th pin x 6 x 6 *PB*
Pushdowns
8th pin x 3 x 8
Deadlift
100x4
140x2
180x1
210x6x1 *PB*
Cuff
PMSHx3x8
i always thought it was "above the knee"
so did I, the letter A works in mysterious ways :ninja:
Paused Bench
bar x many
60x5
80x5
102.5x2
107.5x2
112.5x2
115x2 *PB*
Paused DB Bench
35x3x7 *PB*
WG Chins
BWx3x10 *PB*
45 Row
11th pin x 4 x 5
Oly Squat
bar x many
60x8
100x4
140x1
155x3x3
ATK Rack Pull
140x3
180x3
200x3
220x3
240x3
That's some nice Oly squatting.
Pfffft, anything less than 4x3 is totally gay man.
haha thans Joel, gotta agree with Tim though... slightly!
reckon i'd have more too if it wasnt for my gammy groin reducing the amount of drive in the hole
Push Press
bar x many
40x5
60 x 1 / 70 x 1 / 80 x 1 / 90 x 1 / 100 x F
not too annoyed with this, hardly had any leg drive as my right knee was ****ed today so was more of a bounce to get the bar off my chest then lock the rest out
CG Bench
bar x many
60x10
80x2
90x3x6
NG Seated Row
15th pin x 4 x 8 *PB*
Pushdowns
9th pin x 3 x 7
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