Alex's Shoddy Westside Training (TM)

[GoldenArrow]

Back from my broken rib episode, I have decided to give Westside style training a go. I've written a program that's suited to my goals and weaknesses and lifting raw, it's rather long, I'll put the link if people want to see it, otherwise you'll get the idea as I go.

22/11/04 - ME squat.

Back Squat: 40/3,60/3, 100/5, 110/5, 115/5, *Belt on* 120/5, 125/5. 60/15.
RDL: 60/8, 80/8, 85/8, 90/8.
Hypers: 10, 10, 8.

Lots of swearing and shouts of 'lightweight!' as it got heavy on the squats.
RDL's, me like.
Hypers, neccesary for my back.
Pump in lower back after this - unreal!

Good fun, will probably end with some grip work in future.

[BengDogg]

It never got heavy on the squats! ;) Your mind decieves you!

[GoldenArrow]

I was waiting for help to chime in with something along those lines! :D

[help]

was that a 5RM?

[DMPM]

Let's have the full routine mate.

[GoldenArrow]

was that a 5RM?

For that day, yes. My squat sucks, I'm coming off a break, I'm adapting to PL style, I had DOMS and it was raw. Expect to see my squat increasing much more than anything else. (eg. when I was doing 3x3 I was using 130 for squats and 165 for deads)

[GoldenArrow]

It's similar to this Shoddy routine! (www.alex-gold-training.co.uk/shoddy-westside-attempt-v1.xls)

[GoldenArrow]

23/11/04 - DE bench.

Bench: w/up then 60/3/3/3/3/3/3/3/3/3. (9x3, 30 sec rest)
Bentover Row: 60/6, 65/6, 70/6, 75/6.
Handstand Pushup: 6, F.
Overhead Tricep Extension: 30/10/10/10.

Bench was nice and fast. Did narrow, normal and wide grip alternating, so 9 sets.
Rows I find ridiculously hard. Now I have access to a gym I may cycle in some chest supported rows to get moving some decent weight on them.
HS PU's were a bust. Last time I did them was 1st of June, and I did 12,7,3 apparently. Going to swap them for military press 'til I can get some strength back.
Did and extra set of tricep work to make up, this is with a BB, kinda like close grip bench to behind the head. Going to alernate with close grip bench and skulls.

[GoldenArrow]

24/11/04 - DE squat

Box Squat: 60/3/3/3/3/3/3/3/3 (8x3)
Clean: 60/3, 70/3, 75/3/3/3.
Ab Pulldowns (cable): 80/10, 90/10.
Plank: 1 x regular, 1 x feet on ball. Not timed.
Side bends (high cable): 50/10-10, 50/10-10.

Trained in a gym today.
Box squat ok, probably too light and had to work in with someone so too much rest really.
Clean ok, was dripping and blowing hard after the heavy sets.
Ab stuff ok, not big fan of the cable side bends.

Have realised my left knee has been hurting since I started PL style squatting (2 weeks ago!) .....anyone ever had this or am I doing something wrong?

[BengDogg]

yes i couldnt handle the width thats why i oly squat

[GoldenArrow]

I don't think I'm squatting that wide, maybe 3 feet outside edge to edge?

And when I say hurting I mean dull aching...

[help]

do you force your knees out and sit back enough so your shins are vertical?

[GoldenArrow]

Yup! Was box squatting too so it was easier to check.....I'll try and get some pics at some point. Thanks for replying btw.

(ps. I felt the form was harder to get right with the lighter weight no pushing me forward, is this usual?)

[help]

it can be


idealy you want to have good technique so 95% and 65% look the same

[GoldenArrow]

26/11/04 - ME Bench.

Bench: 60/5, 80/3, 90/5, 95/5, 100/5, 105/4.
Military: 60/6/3. Push Press: 60/3.
Chins (shoulder width): 3, 1.

****ing gay. Traps were ridiculously sore before I started....here goes.
Last rep on 105 (5th rep) stopped, then came back at me! I had set the pins too low so had to sort of press it horizontally onto my neck, where when it hit the pins it was just touching my throat. Lucky.
Had nothing for military, thought I'd be able to push press it, but still couldnt get it to lock out.
Ditto for chins. Also have pains in my elbows. Was going to do curls but that would be stupid. Gave up there. At least the bench was ok (got 2x3 with that weight before)

[BengDogg]

Seriously take care when benching alone, i got stuck under 80kg a few months back on my chest, it was bad i honestly could hardly breath

[GoldenArrow]

I would have normally rolled it to my stomach, but having just recovered from my rib injury I didnt want to do that...

[BengDogg]

yeah a rock and hard place eh!

[GoldenArrow]

29/11/04 - ME Squat.

Squat: 60/3, 100/3, 110/2, 120/3, 125/3, *belt on* 130/3, 135/3, 140/3, 145/3.
RDL: 70/8, 85/8, 90/8, 95/8.
Hypers: 10, 10, 10.
Static Hold 2" bar: 60k/60 sec.
Plate Curl: 10k/8-7,5-6.

Was sooo tired today I was expecting a crappy session, hoping for 140 for a triple on the squat but not hopeful. Got 145 so....happy with that!
RDL's are still cool, Hypers still make my back feel great (squatting always makes it feel a bit dodgy). I should maybe point out I'm doing actual hyperextension on these, similar to the MacKenzie exercise (cobra) but with a greater ROM.
Back was too tired to hold me up for static holds, I couldnt hold the bar away from my body so was basically cheating. Did plate curls instead. Top session!

[BengDogg]

Your squat is leaving mine in the dust, fair play!

[GoldenArrow]

Yes, very unexpected. Target was 160 for a single, I think I'll get that (next week)

[Robert]

Go for it! You'll kill 170 by the end of the year.

[GoldenArrow]

Hopefully next week, or it'll be a while until I can test again...

30/11/04 - DE Bench.

Bench: 60/3/3/3/3/3/3/3/3 (8x3, 30s rest) - Three grips.
Bentover Row: 60/6, 70/6, 75/6/6.
Military Press: 60/8/6/5.
Overhead Tricep Extension: 30/10/10/10.
Ball Hyper/Situp s'set: 10-10, 10-10, 10-10.
Abducted External Rotation: 5k/12/12/12.

Bench ok, moved the supports so I could go wider.
Row....ok. can't increase weight as am still cheating the odd rep at the end sometimes.
Military seems to have got worse. I'm not lowering the weight though.
Blah, core stuff, rotator cuff stuff. Ok session.

[GoldenArrow]

2/12/04

Box Squat: 80/3/3/3/3/3/3/3/3 (8x3, 30s rest)
Clean: 60/3, 70/3, 75/3, 80/3.
Ab pulldowns (cable) 80/10, 90/10, 90/10.
Side Bends (dumbell): 30/10-10, 40/10-10.

3/12/04

Bench: 60/5, 80/3, 90/3, 100/3, 105/3, 110/3, 115/3, 120/3, 125/3.
Military: 60/6/6/6/5.
Chins: 6,5,4
Curls: 30/8/7.

Tripled my 1RM of 27/10/04 on bench.

[Robert]

Nice bench!

[help]

Tripled my 1RM of 27/10/04 on bench.

do you think this is because of the routine?

[GoldenArrow]

Hard to say. I'll also be getting comeback gains, but am nearing my old strength levels now, so they may slow. The squat is the one I'd like to go up more, that remains to be seen (next week)

[GoldenArrow]

6/12/04 - ME Squat.

Squat: 60/5, 100/3, 120/1, 130/1, 140/1, *belt on* 150/1, 160/1, 170/1, 172.5/F.
RDL: 75/8, 85/8, 100/8/8.
Hypers: Nowhere to do them!
Did some hypers/reverse hypers on a swiss ball, not very good.

[help]

starting to love westside yet?

[GoldenArrow]

I'll be honest, I'm amazed. A month or so ago I was doing 130 for 3x3 and working hard, today i was able to leave the floor from the momentum of coming up with 150. I hope this progress continues!

[Dildo69]

Just read this through, damn good result's, especially the recent squat!!!

[Tricky]

I'll be honest, I'm amazed. A month or so ago I was doing 130 for 3x3 and working hard, today i was able to leave the floor from the momentum of coming up with 150. I hope this progress continues!
Tripled my 1RM of 27/10/04 on bench!
Shithot strength gains Alex, well done mate. Has hypertrophy gone at a similar rate? :041:

[Robert]

Wicked PR, you c*nt.

[GoldenArrow]

Shithot strength gains Alex, well done mate. Has hypertrophy gone at a similar rate? :041:

No, not realy bulking....or even eating enough. Holding 225, just about.

[GoldenArrow]

7/12/04

Bench: 65/3/3/3, 70/3/3/3/3/3/3. (9x3, 30s rest, 3 grips)
Row: 65/6, 75/6/6/6.
Military: 60/8/7/6/5.
Overhead tricep Extension: 30/10,10.
Abducted External Rotation: 5k/12, 7.5k/10/8.
Hypers: BW/10, 10k/10,10.

8/12/04

Bar Juggling up to 30k bar.
Waiters walk maybe 20k x 3.
Saxons side bends: 5k/10 each side.
1 Arm Snatch to 35k.
Overstretched Shoulders, left one hurting.

9/12/04

Box Squat: 85/(10x2) 30s rest.
Ab Pulldowns: 80k/10, 95k/15/15.
Speed Deads: 100/(8x3, 30s rest, alternating sumo and conv.)
Side bends: 35/10-10.
Reverse Woodchop: 20/10-10.
Woodchop: 30/10-10.

10/12/04

Bench: 60/3, 80/1, 100/1, 110/1, 120/1, 130/1, 135/1, 100/8.
Military: 60k/6/6/6/6.
Chins: BW/6.
Shoulder burning, called it a day. Iced.

[DMPM]

Awesome bench mate. Nice one.

[Robert]

Awesome bench mate.

[lil_jimmy]

Very nice dude!

Strength appears to be going up rapidly, through the roof!

Would you mind if i jacked your routine? I did a lot of research on the elite website, read all those louie simmons articles and got way too confused - your routine looks sweet. Will give it a go in the new yr.

Well done Alex, keep on pushing those weights up!

Jimbo

[GoldenArrow]

Yeah use it, it's tailored for my weaknesses and lack of equipment though..

[PikeKing]

Bar Juggling up to 30k bar.


wassat?

[GoldenArrow]

Ah, part of my 'messing around' day....you could call it core/shoulder stability/balance work though....like this (not me)

http://www.results-sports.com/1armsillyMovie

[Tricky]

haha, i also tried that after seeing it posted before....i tried balancing on one leg then the other at the same time as well!!!! The best thing about it is that if you do it in a public gym people look at you like you've gone berzurk :036: :023:
Great bench mate

[PikeKing]

Ah, part of my 'messing around' day....you could call it core/shoulder stability/balance work though....like this (not me)

http://www.results-sports.com/1armsillyMovie


cool

[GoldenArrow]

13/12/04 ME SQ/DL

GM's: 60/5, 70/5, 80/5, 90/5, 95/5, 80/5.
Front Squat: 80/6, 90/6, 100/6, 105/6.
Reverse Hyper: 15, 15, 15.

14/12/04. DE Bench

Bench: 60/5, 75/(10x2) 30 sec rest.
Chins: 6/5/4 <close grip straight after last set/2.
Push Press: 60/6, 65/6, 70/5/5.
Close Grip Bench: 60/10, 62.5/10, 65/10.
Cable pushdowns: 30k/loads. 50 reps at least.

15/12/04 Cardio.

Tabata Thrusters: 15k bar. Easy. Ish.
Dumbell Swings: 3x1 min, 1 min rest periods.
Abs
10 mins Cross-trainer.

16/12/04

Box Squat: 90/(10x2)
Speed Dead: 105/(2x3), 110/(6x3)
Dragon Flag/Leg raise supersets: 5-5, 4-6.
Side Bends: 35k/10-10/10-10.

Need to update more often.

[GoldenArrow]

18/12/04 ME bench.

Lockouts (ROM 6"ish): 60/5, 100/5, 110/5, 115/5, 130/5, 120/5.
Bottom Position Bench: 90/6, 95/4/3, 80/1. Pissed off, left it there.
Rows: 70/6, 75/6/6/6. Last rep dodgy.
Curls: 30/8, 35/8/6+2 cheat reps.

On BP Bench the bar was crushing me before I started, no arch. Will probably put the rack up one next time and some plates under the bench to start it just touching my chest.

Hams and lower back hurting so pnf'd hams, then rolled hams, ITB, lower back.

[Narc]

Tabata Thrusters: 15k bar. Easy. Ish

WTF are these Alex, i'm guessing they hurt!

[GoldenArrow]

http://www.t-nation.com/findArticle.do?article=04-046-training

Should hurt if done properly. I used a bit of a gay weight last time.

[Narc]

Masochist!

[BengDogg]

Ive just read the article and copied it saved it etc as i think it looks very interesting for that summer cut, I did consider super sprints but my knees dont allow any kind of sprints let alone super ones, but do that 4 times a week before bed and i could be looking at some badass abs next summer (yes i am vain, bite me)

[GoldenArrow]

I'd like to see anyone do that 4 times a week...

[Narc]

I will probably try it, though i expect to give up before 4 sessions LOL.
I was thinking Zerchers would probably be quite good for it too!?

[BengDogg]

I'd like to see anyone do that 4 times a week...
Im not promising anything :)

[GoldenArrow]

20/12/04 ME Squat

Good Mornings: Bar.. 60/5, 70/3, 80/3, 90/3, 95/3, 100/3, 105/3.
Front Squat: 90/6, 100/6, 105/6/6.
Reverse Hyper: Bodyweight/15/15. PT standing on a step pushing my legs down/8.

Back pumped to the max, and front squats were dynamic! ~~~

Need to do some ab work tomorrow.

[Robert]

Why is your GM so low compared to your squat?

[GoldenArrow]

Is it?

[Robert]

Yes. My 1RM GM is about 120kg, and my squat is only 150kg. Me thinks your glutes and lower back need some work laddy.

[GoldenArrow]

You don't say, thus all the assistance work being centred on that area!

Mine isn't that far behind in terms of the gap though. But I need more PC work, too much front squatting and deadlifting with bad form in the past!

[Robert]

Mine isn't that far behind in terms of the gap though. But I need more PC work, too much front squatting and deadlifting with bad form in the past!
Same story here mate.

[GoldenArrow]

I've been thinking about this.....there's also differences between Good Mornings, I try to go nice and low....maybe 70 degrees or further. I am also worried about GM's with my history of back problems, and did hold back 5 kilos or so last night, whereas with the squat I gave it everything I had due to feeling safer. HTH.

[Robert]

There are. Mine are to at least 80 degrees at all times, with weights less than 100kg I go low enough so that when I look up (I have no choice but to do them in front of a mirror) I can see the bar 'behind' my head (90-100 degrees). with weight above 100kg I don't go so low.

[GoldenArrow]

I have tight hams anyway so doubt I can make that depth without making it pretty much a squat. (I try and do them with 'broken' knees but straight legs) Also before last week the heaviest I'd been on them since my injury was 60k, and that gave me problems for weeks! So....the plan is get through this Max cycle and then put them in as assistance for higher reps while perfecting form and getting hams more flexible (as usual, it's a long process!)

[GoldenArrow]

Where was I....

21/12/04 - DE Bench

Bench - 60/5, 75/(10x2)
Chins - 7, 5, 4. <Killing my RC, will change to narrow grip supinated style after next week.
Push press - 60/6, 65/6, 70/6, 75/6. < Also not good for shoulder, as was using a bent bar which rotated on the way down twisting my shoulder out.
Close Grip Bench: 60/10, 70/10/10.
Pushdowns: 35k/40 -> 25k/40 (drop set)

23/12/04 - DE Squat

Box Squat - 90/(10x2)
Speed Dead - 110/(6x3) < Meant to do 8x3, lower back was too pumped to stand though so stopped there.
Dragon Flag-Leg raise sset : 5-10/4-8.

Can feel hips are out of line, got a tightness in lower back, one of my rhomboids hurts too.

24/12/04 - present : Ill. Feeling like crap, high temperature, nose streaming, eyes stinging, sneezing all the time. Merry Christmas! (bang go the B/W gains I'd just got...)

Will try and resume on monday as planned having missed just one workout. If not, will think on my feet, maybe a couple of full body workouts and back to it next week.

[Narc]

<Killing my RC
down twisting my shoulder out
lower back was too pumped to stand though so stopped there.
got a tightness in lower back, one of my rhomboids hurts too.
Ill. Feeling like crap, high temperature, nose streaming, eyes stinging, sneezing all the time.

**** me Alex, you're a mess!

[GoldenArrow]

I think it's everyone's duty who trains with weights to be as injured as possible while still being able to train....at least that's what it seems like some days!

No real problems though, my shoulder is complaining about wide grip chins and I need osteo work is about all. A cold can happen to anyone, hope I'll be good to train tomorrow.

[Narc]

Absolutely, i dropped a 20kg plate on my bare foot a while back, finished 2 more sets of pull ups before i went and cried in the corner! You have to be hardcore!

[GoldenArrow]

27/12/04 ME Squat - I'm back!!

Good Mornings: 60/5, 80/3, 90/3, 100/1, 110/1, 115/1, 120/1, 125/1, 130/1.
Front Squat: 90/6, 100/6, 105/6.
Zercher Squat: 60/6, 70/6 < trying out before putting in next cycle.
Reverse Hypers (resisted by PT): 12, 12, 10.
Ab circuit (10-15x each, weighted crunches, reverse crunches, kneeling pulldowns, dragon flags (5), side bend.) x2.
Ab rolls with swiss ball/12
Situp from back bridge over swiss ball (feet pinned)/10.

Lots of stretching, rolled hams, lower back, rhomboids, ITB. Will do hams again, have a 5p sized lump in left one.

[GoldenArrow]

Ab circuit (10-15x each, weighted crunches, reverse crunches, kneeling pulldowns, dragon flags (5), side bend.) x2.
Ab rolls with swiss ball/12
Situp from back bridge over swiss ball (feet pinned)/10.

p.s I'm not gay....that's what I get for saying to a PT '' I want to do some ab work at the end of this session"

I was planning to do barbell rolls but the bars were all being used, honest!

[Narc]

(resisted by PT
Yeah ****ing PT's playing hard to get all the time.
Nice GM's!

[GoldenArrow]

Robert would say they're crap compared to my squat. But I was making sure I wasn't rounding my back today, had a guy watching and telling me exactly what happened each rep. Oh yeah, my head looked like it was going to pop off! (veins in my neck sticking out about a centimetre!)

[PikeKing]

much better if you did some ab work on a PT

[GoldenArrow]

28/12/04 DE Bench

Bench: 60/lots, 75/(10x2)
Chins: Close grip, parallel: 7, 5. Still hurting shoulder.
Push Press: 65/6, 70/6, 75/6/6.
Close Grip Bench: 60/10, 70/10, 72.5/10.
Pushdowns: 35k/40 -> 25k/40 (dropset)
Plate Curl: 25lb/6-6, 6-4.
Pinching: 2x25lb/12-10, 14-8 (seconds)
Chest Supported Row: 91/6, 84/6 -> 56/8 (dropset)

20 mins cardio - Bike, avg HR 140.

ps 27/12/04 add 10 mins cardio - X-trainer, avg HR 155.

[Tricky]

28/12/04 DE Bench

Bench: 60/lots, 75/(10x2)
Chins: Close grip, parallel: 7, 5. Still hurting shoulder.
Push Press: 65/6, 70/6, 75/6/6.
Close Grip Bench: 60/10, 70/10, 72.5/10.
Pushdowns: 35k/40 -> 25k/40 (dropset)
Plate Curl: 25lb/6-6, 6-4.
Pinching: 2x25lb/12-10, 14-8 (seconds)
Chest Supported Row: 91/6, 84/6 -> 56/8 (dropset)

20 mins cardio - Bike, avg HR 140.

ps 27/12/04 add 10 mins cardio - X-trainer, avg HR 155.
LOL, afterwards did u go down to the beach with your massive pump on and kick some sand in wimps' faces, seaside postcard style??? Or maybe hit up the spray tan booths??? :004: :028: <buff>

[GoldenArrow]

What was wrong with that workout??

I've started doing the pushdowns 'cause of something Dave Tate said, and the dropset on rows was because I wanted to finish quicker.

I'm doing some cardio to get in some sort of shape and for better capillarisation.

(and after we went in the steam room actually, then hit the sunbed.....and then I put on some fake tan when I got home....shut up!)

[GoldenArrow]

30/12/04 - DE squat....ish.

Box Squat: 60/5, 90/(8x3) - Hardish at the end.

Manager then called me to actually do some work, then the gym closed...will do ab stuff tomorrow.

31/12/04 - ME Bench

Lockouts: 60/5, 100/3, 120/3, 130/3, 140/3 (3RM), 150/1, 155/1, 157.5/1 (1RM)
Bottom Position Bench: 90/6, 95/6/6/6.
Bentover Row: 70/6, 75/6, 77.5/6, 80/6.
Curls: 30/8, 40/8/5.
Saxon Side Bends: 5k/6-6, 5-5.
Leg Raises: 15.
Leg Raise/Reverse Curl Hybrid: 10, 10.

Photos of 157.5 lockout, and special holiday message from me, Here (http://uk.pg.photos.yahoo.com/ph/turneralex123/album?.dir=de89&.src=ph&store=&prodid=&.done=http%3a//uk.pg.photos.yahoo.com/ph/turneralex123/my_photos)

[Sam]

lol, nice lockout!

[PikeKing]

i really didnt want to see you spread eagle in lycra at this time of night!

[GoldenArrow]

Yeah, it's a bit earlier than normal...;)

[Narc]

:035: Awesome weights, nice one Alex

[GoldenArrow]

Just ordered a bench shirt, look out Gene!

[PikeKing]

Just ordered a bench shirt, look out Gene!

now you are officially a ponce :D

[GoldenArrow]

You and Rob taught me well :016: :050:

[Robert]

**** you ya little queer. i want a shirt, which one did you get, where from, and how much inc del?

[GoldenArrow]

Cheap Inzer one to get aquainted. 25 quid delivered.

[Robert]

Where from? Link? Cheers bud.

[GoldenArrow]

http://www.inzernet.com/detail.asp?PRODUCT_ID=01_ST_BLAST

[BigDan]

http://www.inzernet.com/detail.asp?PRODUCT_ID=01_ST_BLAST

So you gonna be walking around the Gym with arms out front like a Zombie from now on? Or as Pikey would say a Zombie Ponce :) :027:

BigDan

[Man of Steel]

Rob just wants to scare away the curlers after watching Shawn of the Dead.

[GoldenArrow]

This is going to rule, scaring curlers can never be bad!

[GoldenArrow]

3/1/05 ~~~ ME SQ/DL

Conv. Deadlift: *double overhand* 60/5, 90/5, 120/5, 140/5, *belt on, mixed grip* 160/5, 170/5, 175/5
Good Morning: 60/8, 70/8, 75/8, 80/8.
Hypers: Bodyweight/12/10/10.
Weighted Situp: BW/10, on chest - 10k/10, 20k/10/10. behind head - 10k/10 ->BW/5.

Two reps on the last set of deads were *slightly* dodgy, so I stopped there, it was very close to the max as shown by loss of form. This is how is almost popped a disk so being careful.
GM's were good, nice and fast.
Hypers added due to my back giving a few aches the past few days.

On a side note, I don't think staggering to the water fountain with bloodshot eyes panting is the best thing to be doing in the gym I work in....:)

[Knighty]

You have a bloody strong grip!

[GoldenArrow]

Why.....what.....eh?

To clarify I only went to 140 with DOH grip?

Edit....reading the whole diary again I realise I'm not doing enough rowing.

[Robert]

You have a bloody strong grip!
Eh?

[Robert]

Why.....what.....eh?

To clarify I only went to 140 with DOH grip?

Edit....reading the whole diary again I realise I'm not doing enough rowing.
I told you that the other day, your rowing is crap compared to your benching.

[Knighty]

I missed the mixed grip part:017:

[GoldenArrow]

I told you that the other day, your rowing is crap compared to your benching.

I know. Perhaps doing some would be beneficial then!

The routine now has rows twice a week anyway, I'll be looking to get to a 90k row in three weeks at least.

[DelBoy]

I have a video of some bloke called Julli something (an olympic lifter) Double Overhand Deadlifting 315kgs RAW! Now thats a strong grip!

[GoldenArrow]

4/1/05 - DE Bench

Bench:60/5, 75/(8x3)
Rows: 70/6, 75/6, 80/6, 82.5/6.
Military Press: 60/6, 65/6, 67.5/6/6.
Skull Crushers: 40/10, 40/10 -> 20/13.
Abducted External Rotation (dumbells): 5k/15/15.
Adducted External Rotation (cable): 10lb/10-10.

Today did some light GM's, pullthroughs etc.

oh, forgot to add, speed wasn't what I wanted on the bench for the first time yesterday. Will consider lowering weight if it happens again next week (too used to doing doubles)

[PikeKing]

Abducted External Rotation (dumbells): 5k/15/15.
Adducted External Rotation (cable): 10lb/10-10.


there a special reason for doing both of these?

[GoldenArrow]

Not really, beyond the fact my shoulders have been clicking a lot recently.

Hits the rotator cuff differently I feel, but I wouldn't normally do both.

Basically, I was showing a guy how to do both so I thought I might as well....do both!

[GoldenArrow]

Er. I forgot to take my routine to the gym with me, so I did what I thought it might
have been.

06/01/05 - DE SQ/DL

Box Squat: 60/3, 80/2, 90/(9 or 10x2)
Dimels: 60/10, 70/10, 80/10/10.
Overhead Squat: 40k/10/8.
Side Plank: Rarm down/50s, Larm down/60s.

Had to start work so cut end short a bit.
Forgot the routine, which is...
Box Squats 8x3
Dimels 3x12
Ab Pdowns 2x10
Side Plank 2 sets
Side Bends 2x10

ps. I finally measured my box (wahey!). It's 12" (wahey!)

[LA]

So u remembered your tape measure but forgot your workout :046: must admit it has happened to me before..

ps. thought u worked out in your home gym

[GoldenArrow]

Well that'd just be silly, what with working in a gym an' all!

Yeah, I used to, and this routine is still based arond a lack of equipment, I'll change that for the next training cycle. Now I use my home gym for stuff that involves a rack, as the one I work in doesn't have a rack *shakes fist*

ps. the tape measure is at work too.

[LA]

OI forget u worked in one, although can't be much of a gym if it don't have a squat rack! Is it more of a fitness type centre?

[GoldenArrow]

It's got a squat rack, not a power rack. That's about normal these days.

[Robert]

If it hasn't got a power rack/squat rack, but has a bench station and or a precher bench, it is to be called a 'biceps and benching centre' from this day forth. The word 'gym' is to be reserved for places that enable you to actually do something worthwhile.

[GoldenArrow]

No preacher bench! Only one bench press station too.

[GoldenArrow]

7/01/05 - ME Bench

Close Grip Bench (arch): 60/5, 70/5, 80/5, 90/5, 95/5, 100/5, 105/5, 110/5.
Floor Press (no arch): 90/6, 95/6, 100/6, 105/6.
Bentover Row: 70/6, 80/6, 85/6/5.
Parallel Bar Pullups: 6, 6.
Kneeling Ab Pulldown: 60/12, 75/12, 90/12.
Spreadeagle situps: 5k med ball/10/10.

How much strength have I gained recently without noticing! 5 kilos more than my Bench press 5RM on CGB!
Floor press was cool. With no arch it's 3" off my chest.
Rows are coming on.
Still hate chins.
Did yesterdays ab work. Spreadeagle situps = immense cramp in hip flexors.

Oh, and PNF'd hams again. I'm starting to actually be able to hit parallel in the rows, which is nice.

ppps. Bench shirt came today.

[Tricky]

7/01/05 - ME Bench

Close Grip Bench (arch): 60/5, 70/5, 80/5, 90/5, 95/5, 100/5, 105/5, 110/5.
Floor Press (no arch): 90/6, 95/6, 100/6, 105/6.
Bentover Row: 70/6, 80/6, 85/6/5.
Parallel Bar Pullups: 6, 6.
Kneeling Ab Pulldown: 60/12, 75/12, 90/12.
Spreadeagle situps: 5k med ball/10/10.

How much strength have I gained recently without noticing! 5 kilos more than my Bench press 5RM on CGB!
Floor press was cool. With no arch it's 3" off my chest.
Rows are coming on.
Still hate chins.
Did yesterdays ab work. Spreadeagle situps = immense cramp in hip flexors.

Oh, and PNF'd hams again. I'm starting to actually be able to hit parallel in the rows, which is nice.

ppps. Bench shirt came today.
great CGB

[Narc]

Second that

[GoldenArrow]

10/1/05 - ME SQ/DL

Deadlift (conv.):DO/H grip 60/3, 100/3, 140/3, *belt on, hook grip* 160/3, 170/3, 180/3, 190/3
Good Morning: 70/8, 75/8.
Weighted Situps: (feet hooked) 10k on chest/10, 10k behind head/10/10/8.

Deads were ok. Last two reps were slow and slight loss of arch so that's max. If 195 was a world record I'd have given it a go, but I'm not popping another disk being a twat.
GM's were hard. Back was fried, and had a hernia-like feeling in my groin so left it.
Couldn't get a free bench to do hypers. Tried to use a swiss ball but feet kept slipping.
Stretched. Powerplate = ~~~

[Robert]

Nice overhand pulling man. You still GM like a ****ing paraplegic pussy though.

Joke. Props. Well done.

[GoldenArrow]

The other option was put a belt on :O !

Seriously I am frying my back with deads and I don't get sick pay if I injure myself!

[PikeKing]

what do u think of those powerplates for stretching on? i've not used one.

when u say your back is fried from deads what do u mean? hurting? pumped?

nice DLs to you bastard

[GoldenArrow]

Stretching is all I use the powerplate for.....it's amazing. Have to be careful though, 'cause basically it doesnt hurt at all so a few times when its stopped I've realised I'm almost tearing the muscle in half! Good stuff, think I actually popped a trigger point on it today doing a GM-like movement for ham stretch.

Fried = Hurting, pumped. Nothing too serious I think, no pain on trunk flexion or lateral flexion, just hurts to hold the tight arch. DOMS in lower back also last for ages for me.

[PikeKing]

and what about my comment about you being a bastard?

[GoldenArrow]

That's true. Ask my ex-mate. Or his girlfriend....[:D]

[GoldenArrow]

11/01/05 - DE Bench

Bench: 60/5, 75/(8x3)
Rows: 70/6, 80/6, 85/6*/4.
Military: 60/6, 65/6.
Seated Shoulder Press: 70/6, 75/6.
Skull Crushers: 40/8, 30/10/10.
Pushdowns: 25k/40.

*Ok....slight problem. At this point as I was about to start my set some twat dropped his dumbells which came rolling towards the end of my bar. With a swift sidestep and kick I sent it back to him. Sorted. Apart from the fact I broke my toe. So from here on found balancing hard...

Squatting tomorrow regardless. Still competing regardless.

[Tricky]

11/01/05 - DE Bench

Ok....slight problem. At this point as I was about to start my set some twat dropped his dumbells which came rolling towards the end of my bar. With a swift sidestep and kick I sent it back to him. Sorted. Apart from the fact I broke my toe. So from here on found balancing hard...
bet you looked well cool :025:


Squatting tomorrow regardless. Still competing regardless.
fair play for manning the **** up though ! :045:

[GoldenArrow]

13/01/05 - DE SQ/DL

Box Squat: 90/(10x2)
Kneeling Ab Pulldown: 75/12, 95/10/10.
Side Plank: R arm down/45s. L arm down/60s.
Side Bends: 32.5k/10-10, 40k/8-8.

Squatting felt odd, was on the outside of one foot really. Didn't do dimels as weight shifts too fast to be sure I could control it.

[Robert]

Check out me DE box squats. You wuss.

[GoldenArrow]

Check out my broken toe! replied in your journal already too.

[GoldenArrow]

I think I should increase. They reckon 50% equipped max or 65% raw max, I'm not using enough weight. Will try 100 next week (keeping rest periods at 30 secs) and see if it's still dynamic enough for me.

(actually, if you assume my 1RM has gone up, which I hope it has, I'm maybe using under 50%!)

[Robert]

Yeah. If its worth noting my rest periods are the length of time it takes to change the plates. If I don't change them, I rest for about 20-30seconds.

[GoldenArrow]

14/01/05 - ME Bench (while wearing t-shirt with iron-city.net on the back)

Close Grip Bench (arch): 60/5, 90/3, 100/3, 110/3, 115/3, 120/3, 125/3.
Floor Press (no arch): 90/6, 95/6, 100/6, 105/6.
Bentover Row: 70/6, 80/6, 82.5/6, 85/6.
Chest Supported Row Machine (high elbows): 77/6, 84/6/7.
Abducted External Rotations: 5k/15/12.

'Ave that. Be-hatches.

[Robert]

Good bench, Alex. You still row like a ****ing girl though.

[GoldenArrow]

17/01/05 - ME SQ/DL

Deadlifts: 60/3, 100/3, 140/3, *belt on* 160/1, 180/1, 190/1, 200/1, 205/1, 210/1, 215/1.
Good Mornings: 70/8, 80/8, 85/8, 90/5. Last set more like squats so gave up.
Kneeling Ab Pulldown: 75/10, 95/10/10.
Leg Raise/Reverse Curl hybrid: 10/10/10.

Apart from the broken toe, I forgot my crappy belt so had to wear an even crappier one that didn't go tight enough or my slender waist, so was having to push out a lot to keep it tight. Anyway, 215, hook grip, paused for 5 secs at the top.
I hate ****ing GM's, there was no-one to check my depth, the last set was shallow squats almost.

[Tricky]

congrats. A PR ? I cant remember...

[GoldenArrow]

Previous best 205 (or maybe 210), august 2003.

[Robert]

Nice PR. Hows the thumbs with the hook grip?

[GoldenArrow]

Fine, I don't even notice them. Oddly.

[Robert]

Hmmm. Maybe I am doing it wrong. My thumb really hurts (esp on the thick bar - I always hook grip the thick bar) when I hook grip stuff.

Anyway, hook grip is for girls, try hook gripping an atlas stone.

[Narc]

slender waist huh :017: nice PR!

[GoldenArrow]

18/01/05 - DE Bench

Bench: 80/(8x3)
Row: 70/6, 80/6/6/5.
Skulls: 30/10, 35/10, 40/10.

Shit.

[Robert]

I find skulls aggrevate my elbow like no-bodies business. Also, your rowing is still crap, and yes; I am going to say this everyime you row until your dong 5x5 with 90kg.

[GoldenArrow]

20/01/05 - DE SQ/DL

Box Squat: 60/1, 70/1, 80/1, 90/1, 100/1, 110/(8x1)
Dimels: 60/10, 75/10, 85/10.*
Kneeling Ab Pulldown: 75/10, 95/12/12.
Side Plank: R:47s L: 50s
Side Bend: 40k/10-10, 10-10.

*I was also powercleaning the bar back up for a guy to do squats with after every set ~~~

I prefer the higher load singles for DE SQ. 110 is allegedly 65%.

All in all, not shit! (Training shirt going on tomorrow)

[Tricky]

*I was also powercleaning the bar back up for a guy to do squats with after every set

~~~~ indeed


Side Plank: R:47s L: 50s
that dont seem very long though....i can do over a minute and im fat!

[GoldenArrow]

On a SIDE plank?

Plus, I have no grip. Bad day to do these, cause I'm always wearing wrestling boots with no grip on the sides. But anyway.....side plank isn't a PL event luckily.

[Tricky]

On a SIDE plank?
yeah, though i do 'em with the weight on my forearm, not with an extended arm and weight on palm...

[LA]

Whats a side plank? anyone got a video link?

[GoldenArrow]

http://yoga.about.com/library/graphics/sideplank.jpg

[LA]

Thanks for the pic alex, didn't imagine it to look like that!

[GoldenArrow]

21/01/05 - ME Bench

Close Grip Bench (arch): 50/5, 80/3, 90/3, 100/1, 110/1, 120/1, 125/1, 130/1, 135/1, 140/F.
Shirted Bench (arch): 100/3, 120/3, 140/1.
Rows: 75/6, 85/6, 90/6/6.

Touch on the left side on the way up with 140 CGB.
Got the shirt on easy, it's loose, support shirt really. was going to just do some triples but the guy that was helping misunderstood and put 140 on, so I thought **** it.
Rows I went slightly narrower on the grip. Last set was Pendlay style. Last 2 reps of both sets at 90 were slightly hitched.

[Narc]

kick ass!

[GoldenArrow]

I was about a kilo away from my promise of doubling your CGB! (You got lucky this time punk!)

[Narc]

shithead

[Fred]

damn, i want a 135kg cg bench

[GoldenArrow]

I want to be 18 again!

.....although, with the sexual skills I've picked up in between. If you're 18, you suck. You might think you're good, but you're not. If she makes any noise at all, it's probably cause you hurt her.

Good-day!

[Robert]

LMAO.

@ 18 I lasted about 30 seconds. Thats risen by 15 seconds in 4 years. :045:

[GoldenArrow]

Yes, although I think it may be something to do with the quality of the women going down!

(reminds me of what's possibly a friends quote.."Why can't you just take it as a compliment!!!")

[Rayza]

Premature ejaculation can easily be stopped. You need two things to orgasm: the physical stimulation, and the mental stimulation. So all you have to do is concentrate your mind on not cumming and you will last hours.

If your mind is just too damn weak, then train your PCB muscle by doing kegels. You use your PCB muscle every time you stop urinating, so that is the way to locate it. It is the contraction of the PCB muscle that is known as a kegel, build up the strength / endurance of the muscle and you'll be a regular porn star.

Unfortunately there is nothing I can do about the size of your penis :)

[GoldenArrow]

Premature ejaculation can easily be stopped. You need two things to orgasm: the physical stimulation, and the mental stimulation. So all you have to do is concentrate your mind on not cumming and you will last hours.
...or just take some M1T and don't do PCT.
...or just rule like I do anyway.

Unfortunately there is nothing I can do about the size of your penis :)
We'll resume the 'increasing size by suction' method once your chapped lips recover.

[Fred]

I want to be 18 again!

.....although, with the sexual skills I've picked up in between. If you're 18, you suck. You might think you're good, but you're not. If she makes any noise at all, it's probably cause you hurt her.

Good-day!


haha, she would tell you different :023: i know how to keep my woman happy,

:p <- hint hint

[BengDogg]

Just **** em in the ass and they will love it ;)

[Fred]

She doesnt mind it actually :047:

[BengDogg]

She doesnt mind it actually :047:
Excellent! rideit

[Fred]

And I've just purchased some viagra so I can **** her in the arse all night long :049:


Ok, i'd better shutup incase she reads this :D

[GoldenArrow]

24/01/05 - ME SQ/DL

12" Box Squat: 60/5, 100/3, 110/1, 120/1, *belt on* 130/1, 140/1, *wraps* 150/1, 160/1, 165/1.
RDL: 80/8, 90/6, 100/6, 120/6.
Reverse Woodchop: 30/10-10, 40/10-10.
Leg Raise: 16, 10.

Sweet.

PT's all amazed at quite how bad my back is. Bottom 3 vertebrae are totally locked (erector spinae). Getting massage Wed off one of them. Basically I can bend at the trunk but those three remain arched at all times.

[PikeKing]

shit u need to get that sorted asap mate, with the amount of weight you're moving the joints that do move are gonna get shagged

[GoldenArrow]

That's what I meant by my lower back was 'fried'. In spasm, apparently!

PS. Hopefully none of them should move, I don't do round back work.

[GoldenArrow]

25/01/05 - ?....Bench.

Dumbell Bench: 15/10, 20/5, 25/5, 30/5, 35/5, 40/5, 45/8/6.
Chest Supported Row (narrow): 84/6, 98/6/6, 105/5.
Push Press: 60/3, 80/3, 90/3, 100/3, 110/1/1/F.
Military Press: 60/6/7/7.

****ed up by twats spending hours on the bench....and talking for 10 minutes between sets. Did something resembling an upper body workout anyway. Took my frustration out on the push press (20 kilo PR)

Day spent icing, stretching, hot bath-ing, icing, stretching etc my back. Powerplated it after workout and stretched again, feeling better but still locked. Massage tomorrow.

[Robert]

Aweseom PP mate.

[Tricky]

110/1/1/F.
Took my frustration out on the push press (20 kilo PR)

~~~~

[GoldenArrow]

01/02/05 - Comp Practise

Squat: 60/5, 100/3, 120/1, 140/1, *belt and wraps* 150/1, 160/1, 170/1.
Bench: 60/5, 80/5, 100/3 *shirt on* 120/no touch, 140/no touch. 140/1, 150/1, 150/1.
Dead: 100/3, 120/1, *belt* 140/1, 160/1, 180/1, 190/1, 200/1, 200/1, 200/1.

Not bad. Squat was harder than I'd hoped. Bench stopped about halfway first time with 150, but just about got it. Second rep was easier. Shirt took 15 minutes to get on, and cut me to shreds.
Deadlift is all good, feeling heavy though.

Roll on sunday.

[Narc]

~~~~

[Tricky]

good session...still no suit?

Oh well, good lifts with the shirt and belt mate

[GoldenArrow]

Bloody suit'll be the death of me. Bet it'll turn up tomorrow...

[GoldenArrow]

Turned up today.

Against my better judgement, tried it out. Took half on hour to get on then....(guesses as I wasnt writing it down)

60/Not parallel (NP from now on), 100/NP, 140/NP, 160/NP, 170/NP, 180/Parallel but couldnt get back up.

So. I can't get to legal depth with 170 and am not strong enough to get back up with 180. Will probably not use it in the comp, although adding wraps may help. It's all too late for experimentation though.

[GoldenArrow]

Just hit parrallel with 140. Straps down. Will start with 160, straps down tomorrow. Eating and resting now.....

[Robert]

eaT MORE, TRAIN HGARER, for get the caps, row more. your bench is ! your row ing its shit

[GoldenArrow]

Comp...

http://affordablesupplements.co.uk/ns/forum_v2/topic.asp?TOPIC_ID=2490

[GoldenArrow]

Next training cycle:

Here (www.alex-gold-training.co.uk/shoddy-westside-attempt-v2.xls)

Note that assistance sets and reps don't change so I havent listed them every week.

ME exercises are working up to a 5,3 and 1 rep max.

[PikeKing]

looks good, interesting that you have bulgarian squats, you powerlifter guys normally arent too keen on single leg exercises.

the single leg hypers done from a low pulley?

[GoldenArrow]

Yes and yes. Need to work out some imbalances in my lower back, and do some quad work, and stretch my hip flexors (amongst other things) so they both seem to fit the bill...

My fellow PTs will still call me mad for even training though...

[PikeKing]

Yes and yes. Need to work out some imbalances in my lower back, and do some quad work, and stretch my hip flexors (amongst other things) so they both seem to fit the bill...

My fellow PTs will still call me mad for even training though...

lol, so what up with your back then? have u been given a diagnosis?

most fellow PTs will tell you to do alternate squats and front raises standing on a bosu

[GoldenArrow]

Squat and dumbell curl, get it right!

No real diagnosis, erector in spasm is about all I need to know, I improved it this week with ice, stretching, SMR, massage etc. Just have to watch it on the heavy stuff and get some decent sports massage (got the guys number, just have to get round to it)

[PikeKing]

Squat and dumbell curl, get it right!


the latest one where i work seems to be step up-curl to press-step down-reverse lunge

[GoldenArrow]

Today:

Sumo DL (submax): 60/3, 100/3, 140/1, 160/1, 170/1/1/1/1.

[GoldenArrow]

08/02/05 - DE Bench

Bench Press: 85/(8x3)
One Arm Row: 32.5/6-6, 40/6-6, 45/8-8, 8-8.
Military Press: 50/10, 55/10, 60/7.
Tate Press: 10k/10, 15k/10, 20k/10.

Hmm. We need heavier dumbells.
Why the feck I put 10 rep militaries in I don't know, kept nearly passing out.
Tate press was HARD!

[GoldenArrow]

10/02/05 - DE Bench

Box Squat: 110/(10x2)
Sumo Speed Deads: 140/(8x2)
Standing Ab Pulldown: 80/10, 105/12, 115/12.
Plank: 2 x MAX (no stopwatch)
Side Bends: 40/10-10, 46/8-8.

~~~

[GoldenArrow]

Videos now on comp thread. Can't seem to post the links right...

http://affordablesupplements.co.uk/ns/forum_v2/topic.asp?TOPIC_ID=2490

[Fred]

that squat looked deep, was it?

[GoldenArrow]

Has to be, yeah...

[Fred]

why?

was it the rules or the squat suit?

[GoldenArrow]

The rules.

[Fred]

****, i'd better get my box lower :012:

[BengDogg]

Videos now on comp thread. Can't seem to post the links right...

http://affordablesupplements.co.uk/ns/forum_v2/topic.asp?TOPIC_ID=2490
thats cos the bit where it is dead @ 205kg is being seen as an email address

[GoldenArrow]

yeah, why though? (to watch them copy and paste from www>> onwards. If you can post them and get them to work, go ahead.....but you won't be able to!

[BengDogg]

tis the nature of the site, i saw the vids though some good stuff mate!

[GoldenArrow]

11/02/05 - ME Bench

Shirted 3 Board: 100/5, 130/5, 140/5, 150/5, 155/5.
Close Grip Bench: 80/5, 90/6, 100/7, 105/6.
Bentover Row: 70/6, 85/6, 90/6/6.
Curls: 30/8, 35/8, 40/7.

One more rep than my old (5 weeks?) CGB 5RM, after the board press too.
3 board, about 5 1/2 inches.

[Robert]

Awesome.

[rock]

nice board press alex

[GoldenArrow]

Thanks. I'll get 180 for 1 in two weeks.

[GoldenArrow]

14/02/05 - ME SQ/DL

Equipped Squat: 100/3, 140/3, 150/3, 160/3, 170/3, 180/3, 185/3.~~~~
Walkout + Mike Miller (1/4 squat): 210/1, 220/1, 230/1.
RDL: 100/6, 110/6, 120/6/2.

Cool!

Was getting slight groin/lower ab pain during walkouts, last set of RDL felt really dodgy so called it a day.

[Man of Steel]

Walkout + Mike Miller (1/4 squat): 210/1, 220/1, 230/1.
Ha ha, I'm going to start saying that to folk at the gym "That was a good Mike Miller you got there mate, six more inches and you'll be squatting".

[Tricky]

excellent squat gear whore :045:

[Narc]

sweeeeeeeeeeeeeeeeeeetttt

[Robert]

Utterly wicked. You complete git.
:023:

[GoldenArrow]

15/02/05 - DE Bench

Bench - 85/(10x2) . more weight.
1 Arm Row: 40/8-8, 46/8-8/8-8/8-8.
Military: 55/10, 60/10, 65/6.
Tate Press: 15k/10, 20k/8/9.

16/02/05 - Probably-have-a-hernia-but-still-doing DE SQ/DL

Box Squat: 110/(10x2)
Speed Sumos: 140/(8x2) - about 1 min rests.
Standing Ad Pulldown: 95/10, 115/10/10.
Side Bends: 40/10-10, 46/10-10.
Plank: L foot pointed/45s, R foot pointed/10s - pain in hip
Crunches on Bosu: 12.

Feeling a bit beaten up. Got slight hip and knee pain, mid back is tight again, but lower back feeling good. On ME squats I was feeling something in my lower abs/groin, was ok on DE but could still feel it. Gotta be careful. At least now I have a few days off squatting.

[Robert]

All the equipped squatting you have done recently is a shock to the system, as the weight you are moving is immense compared to what you have moved in the last 2 months or so. Give your self a rest IMO [esp adductors IF you do any extra work for them] and...


IMHO, stop the candy coating exercises for 2 weeks. You said on msn that those are movement specific, pulldowns might be deadlift antagonist, but apart form that I fail to see the concection.

Thoughts?

EDIT: If you would prefer to discuss this on msn to save your journal being clogged up then cool.

[Robert]

Also, consider some rotational core work. I don't see much of that in this journal, only loads of static stuff. Not exactly that useful when your trying to get though ROM with 400-500lb on your back.

I like things like swiss ball planks as much as the next guy, but in terms of functionality (for a PLer), they don't cut it. 1/2 ROM front squats from the bottom position with some decent lbage, thats a core exercise.

*awaits banning from PK*

[GoldenArrow]

So are full squats, walkouts, sumo deads, bentover row etc etc etc.

As I said I'm trying to hit the muscles that I need to stablise my trunk with the big moves and also at the end of the workout.

I haven't got much rotational stuff, but 1 legged plank is to a degree. I just did woodchops recently.

[Robert]

We'll continue this on msn, its easier.

[GoldenArrow]

To summarise.....they're useful for as long as they're challenging, which they still are to me.

Sorted.

[Robert]

Agreed. :)

[lil_jimmy]

A hernia? Can you see or feel any lumps around your groin?

If so, can you reduce it? (i.e. pop it back in?)

Jimbo

[GoldenArrow]

No lumps, just an 'odd' feeling, like lots of pressure in the area (say a square cm)

I've seen posts about it before, and rest is generally advised as surgery is not needed. I'll think about that after my comp, but TBH I've had it on and off for months now, it's not getting worse and often goes away. I think its made worse by wearing my belt too low.

[Robert]

Take care of yourself you old bastard.

[GoldenArrow]

18/02/05 - ME Bench

Shirted 3 Board: 100/3, 140/3, 150/3, *insert boards* 150/3, 160/3, 170/3, 180/F/F/2.
Close Grip Bench: 80/6, 90/6, 100/6, 110/6.
Bentover Row: 80/6, 90/6, 95/6, 100/6. - hitched last 3 a bit.
Curls: 35/8/8, 40/8.

Hmm. First worrying thing was on the 140 full bench I heard a tearing noise. Shirt looks ok, but I think I'm right on the edge of size for it!
I wanted to go 170 > 175, but my spotters convinced me to try 180.
Took it off first time and something happened, not sure what, but the left side dropped and i nearly fell of the bench. Tried to press it but no dice. Second attempt it happened again on the way down, didnt even try to press it. Third try I got two, but it was hard. Weird.
Rows are coming on. using the last set as a bit of a cheat formwise to get some weight moving.

[DMPM]

Do you wear wrist wraps mate? If not, how did 180 feel? Huge weight...

[GoldenArrow]

No wrist wraps. Wrists, elbows and shoulders were shot after it. Feeling better now though..

[lil_jimmy]

Wrist wraps may help, recently bought some for OHP and heavy benching, obviously not benching as much as you, but they do indeed provide support for the wrists.

Are they legal in comps?

Jimbo

[GoldenArrow]

Yup. But since I don't need them.....etc

[Robert]

Nice 3 board.

[GoldenArrow]

Hmm.

21/02/05 - ME SQ/DL

Equipped Squat: 140/3, 160/1, 170/1, 180/1, (http://www.alex-gold-training.co.uk/squat180@110k-21.02.05.WMV) 190/1, 200/1, (http://www.alex-gold-training.co.uk/squat200@110k-21.02.05.WMV) 210/1, 220/1. (http://www.alex-gold-training.co.uk/squat220@110k-21.02.05.WMV)
Walkout + 1/4 Squat: 240/1, 260/1.
RDL: 100/6, 110/6, 120/6.
Kneeling Ab Pulldown: 95/10, 115/10.

Interesting.
Squat pic (www.alex-gold-training.co.uk/alex220squat.jpg)

Let the flames begin.

[Fred]

links dont work

[Narc]

out-fcuking-standing that man :038:

love the gay music and useless spotter

[GoldenArrow]

That was the AGM of the gym, who I dragged out of his office to spot me.

Also the guy that ****ed up my 3 board.

This is a private board, right?? :D

[PikeKing]

does your back always round like that?

dont take it as a flame, I cant back squat for shit

[GoldenArrow]

Yes. I have the worlds tightest hamstrings.

I should add that the suit being so tight makes it worse (the shortest distance for it to take is a curve, so I'm effectively arching against it to get spring out of the hole.....a battle I'm losing)

[Tricky]

I'll keep it simple:

~~~~

[Man of Steel]

I'd be worried about my back rounding from squatting, do you ever get any jip from it jip from it?

[Fred]

nice squats :023:

now i know my depth is good, and what i was doing was roughly depth(ish)

was just waiting to see some decent vids like this to judge against :038:

[GoldenArrow]

I'd be worried about my back rounding from squatting, do you ever get any jip from it jip from it?

Not really, squatting is ok, deadlifting (conventional) and GMs are what **** it up.

[666]

Beastly squatting mate, fair play! Quickly updated your sig too I see!

[Robert]

Props. Hoe does it feel to be the strongest person on the board?

[666]

Erm, have you seen the powerlifting thread recently Robert?

[GoldenArrow]

Strongest regular poster then ;) :D

I was expecting that sig to not have to be changed for a while!

[Fred]

rogue is a regular poster :016:

what do you eat in a typical day?

[GoldenArrow]

Er....regular poster = Every day! ([mr burns style] Yes, that'll do!)

I eat shit, and not much of it.

Today got up at half ten and have had whey and oats and a baked potato with mackerel....

Will be trying to sort it out soon, I want to lean up a bit and compete <100. Dropping 10k of fat is possible, and I'll be a sexy beast then.

[Fred]

you don't really look like you have 10kg of extra fat on you tbh

i hate losing weight :012:

[GoldenArrow]

111 x 0.17 (17%) = 18.87. It's doable.

[Fred]

you don't look 17%, thats what i am at the moment, trying to get to 10-12%

[Man of Steel]

Not really, squatting is ok, deadlifting (conventional) and GMs are what **** it up.
Do wide upright sumo's not suit you?

[Rayza]

Hey Alex, what do you prefer; training at home or training in an external gym? :dive:

[lil_jimmy]

Amazing progress Alex, even the 220k squat looked comfortable.

Just out of curiosity, are you feet placed as wide as the squat rack will allow, if not how wide do you go? I've been trying to get as wide as possible but am limited by hip flexibility.

Jimbo

[Tricky]

I heard you're planning on going on the lightbulb diet ;)

http://www.johnnyleeclary.com/Uncle_Fester_3.jpg

[GoldenArrow]

odd.

anyway, i'm doing sumo deads now, just saying coventional is how i hurt my back.

I am as wide as the rack stancewise.

i don't mind where i train, but I need help lifting off and putting my shirt on etc.

Also, my internet is down so I can only get on at a cafe, I am still training but having elbow tendonitis issues, sumo deads are flying. Expect a huge update when i can get online at home again (they reckon march 3rd....)

[Man of Steel]

If your tendonitis interferes with your training then taking a week off with a bucket of Ibuprofen should clear it up.

[Narc]

I heard you're planning on going on the lightbulb diet ;)

http://www.johnnyleeclary.com/Uncle_Fester_3.jpg

Ha haaaaaaaaaaa fcuking excellent riposte dancing frog :023:

[GoldenArrow]

23/02/05 - DE Bench

Bench: 85/(8x3)
1 Arm Row: 40/8-8, 46/8-8/8-8/8-8.
Military: 60/10, 65/10/8+1+1.
Tate Press: 15/10, 20k/10.
Close Grip Bench: 85/5, 60/5.

24/02/05 - DE SQ/DL

Box Squat: 100, 120, 140/(9x1)
Sumo Dead: 140/(8x2)
Kneeling Ab Pulldown: 95/10, 115/10, 125/10.

25/02/05 - ME Overtraining....er, bench.

Shirted 3 Board: 140/3, 160/1, 170/1, 180/F.
Close Grip Bench: 90/6, 100/6/5.

Stopped, elbows hurting especially left. Tired as feck.

26/02/05 - ME Sleep.

1x 10 hours during the day. Sorted.

28/02/05 - ME SQ/DL

Sumo Deadlift (raw ie belt): 60/3, 90/5, 110/5, 130/5, 150/5, 160/5, 180/5, 190/5.
Bulgarian Squat: 15k/6-6, 40k/6-6/6-6/6-6.
Single Leg Reverse Hyper: 15k/8-8/8-8/8-8.
Hypers: BW/10, 10k/10/10.

Twinge in right lower back after session, ok now.

[PikeKing]

nice to see you back big guy.

single leg reverse hyper? cable machine?

Bulgarian Squat, 40kg bar or 40kg DBs?

[Narc]

Sweet ME deadlifting and sleeping, you're obviously liking sumo :035:

[Robert]

I told you not to be a dick about your elbow, and did you listen? REST IT BEFORE IT FORCES YOU TO REST.

Also, sweet sumo's.

[the block]

have just read the whole of your journal - all 5 billion pages of it.
very inspiring. good stuff.

[GoldenArrow]

nice to see you back big guy.

single leg reverse hyper? cable machine?

Bulgarian Squat, 40kg bar or 40kg DBs?

I wasn't back, I was at the net cafe typing up my workout! (bit gay)

Anyway.....Low cable and nice fluffy attachment yep, Bending forward maybe 45 degrees before starting.


40k bar (never done them before)

[GoldenArrow]

I told you not to be a dick about your elbow, and did you listen? REST IT BEFORE IT FORCES YOU TO REST.

Also, sweet sumo's.

I'll rest you! (I know your plans!)

Anyway, took both my DE sessions off tomorrow, think I've got some viral infection which is ****ing me up so I'd be wasting my time training. Also my leg is killing me so squatting out for a few days.

[GoldenArrow]

One man, one garage, one cage, four 710ml bottles of becks.

04/03/05 - ME Bench

Raw 6" lockouts: 60/loads, 100/5, 140/5, 150/5, 155/5.
Last time I did these my 1RM was 157.5
Feeling 'confident' now.....
Bottom Position Bench: 90/6, 100/6, 110/6, 120/5.
Last time I did these my 6RM was 95k.
Getting a little dizzy now, 2 bottles down.
Blast Shirted Paused Bench: 100/3, 120/3, 130/1.5 - Hip cramped during 2nd
What can I say I can't train Me bench day without putting a shirt on. Didn't help much. Also, the fact that I can get it on on my own is cool. However, I didn't think it might be harder to get it off.....
Stumbling around frantically pulling at very sweaty shirt x lots
Get shirt off and feel relieved but shoulders tired from all the pulling x1.
Bentover Row: 80/6, 90/6, 95/6.
By now, 3 bottles down, I stumble on the way back to the platform.....
Cheat Row/Rob Row/I'm drunk and want to row lots of weight row: 120/4.
Curls: 30/8, 40/8.
Reverse Curls (2"bar): 28k/6, 33k/5+1 almost clean.

Drunk training pwns you all.
I am a god amongst men.

[Fred]

you got pissed on 4 bottles?

[Narc]

:013:

[GoldenArrow]

4 x 710 ml bottles, the big ones. I like to feel like a midget. (don't ask :D)