JBT9Million.

[Narc]

:046:

[JumboTron9million]

Naw,

Went to the public gym - 6th formers PE class at local posh school use the gym also. Tough!

JBT

[GoldenArrow]

Ho. Ly. Shit.

[DMPM]

That's awesome.

[JumboTron9million]

Low Box Squat (8" box)

60x1

100x1

130 x 1 (blew out trackies, moderately embarassing as my 7pm duo of clients, both female and really sound, hadn't left the gym yet).

140 x 1.....WAY forward due to loss of focus re: blown trackies and geenral hilarity. Really bad lift but damn are my erectors strong....lol.

JBT

[Robert]

8" is very low. Even for me, and I am 5'9''. Good squat :040:

[666]

Even for you? ;)

[Robert]

Word :kinky:

[JumboTron9million]

LOL.

Yup, it's a long way to the box, if ya wanna rock 'n' roll.

Here's how low...

http://media.putfile.com/LowBoxShort

[Scourge]

Fook, that's deep.

[Narc]

isn't there literally a bit of rocking and rolling going on there?

looking ALOT leaner these days JBT, not saying you were fat or anything :044:

[JumboTron9million]

Aye,

It's pretty tough not to move forward from that deep box mate....or it is for me anyway.

JBT

[Tricky]

LOL.

Yup, it's a long way to the box, if ya wanna rock 'n' roll.


~~~~

..."thats how it goes, lifting with a band"

[JumboTron9million]

Oh dude that was poor. Surely worse than mine ?

LoL tho!

JBT

[BengDogg]

very deep, looks easy too when you do it

[JumboTron9million]

isn't there literally a bit of rocking and rolling going on there?

looking ALOT leaner these days JBT, not saying you were fat or anything :044:

Yeah, It's official I'm a skinny white bitch.

JBT

[GoldenArrow]

very deep, looks easy too when you do it
I have a funny feeling that wasnt that actual set, but a set with (60? 70?) kilos on the bar to show how low box is....?

[JumboTron9million]

Good eyes GA !

heheheheehe.

[BengDogg]

you fraud! :)

[JumboTron9million]

Pin Pull from pin 3.

PB is 240 kg x 1 last cycle with BW at 115Kg +

BW is now 97Kg so we shall see how it goes!!!!

50 x3
130 x 2
170x 1

200 x 1

245 x miss - strained for ages to no avail. Shitty lift, just not tough enough for it.

215 x 1 really easy but feel tired now.


JBT

[Narc]

45k is a pretty big jump, anyway, doesn't sound like you're far off

[Tricky]

^^ agree....would have thought you'd gone for a 220(?) 1st.

[JumboTron9million]

Yup.

In retrospect it was a little dumb but I'm used to only having " 1 pull " . I can take a fair few SQ attempt and bench till the cows come home but usually I only have 1 good DL in the tank....that SEEMS to have changed tho, so that's cool. I would usually expect to feel a bit wiped after a pin pull day but today I'm feeling really pretty good. Could be the supps, could be the carb up day yesterday, could be that GPP is "accidentally" getting better just by being lighter etc...dunno.

Anyway,

first workout today....



Upper H Push, in place of shirt bench day.

7am

Cambered Bar Bench, AMT style - 70Kg - 14

Strict Viking press

frame + 40lbs - 12

Frame + 80lbs - 8, 6.

Reverse grip front delt press on viking press - frame + 40lbs - 3 x 12

Curls, lat raises and pumper shit...some.




Todays workout was brought to you by Dead Kennedys "Plastic Surgery Disasters / In God we Trust Inc" double EP. Mmmmmm...Nice!

[JumboTron9million]

OK,

BW is now steady below 100Kg, shoulders are still a little crap but OK as long as I'm careful / don't do anything silly and everything else is A-OK so I'm starting a proper training cycle as of today.

Next 3 weeks cycle...

Factors are Low Strain Synaptic Facilitation (LSSF), General Physical Preparedness and Hypertrophy (GPPH), High Strain work (HS), Supramaximal work (SM), Volume (V), and load (L)

Week 1 - Stress GPP (V)
Week 2 - Stress LSSF (V)
Week 3 - Normal


Week 1 (started yesterday with high strain lower).

2 low strain upper, 2 low strain lower workouts.

1 high strain upper, 1 high strain lower.

4 GGP / H workouts for lower, 4 for upper.


JBT.

[JumboTron9million]

05.09.05

Workout 2

LSSF

Fully Eqt Bench

Bar x 3 x 3 (yes I can touch the bar...skills!...lol. OK, so I'm skinny and my shirt is way too big now.)

40 KG x 3 x 3

60 Kg x 3

80Kg x 3

90Kg x 3,3,3,3,3,3.

[Robert]

How's the shoulder after that?

[JumboTron9million]

Really good.

Doesn't hurt at all on reg bench unless the load is circamax which tells me that I am missing the groove or ****ing something up with my ME bench....anything "smooth" is good , anything "strained" is fine for a sec or two then extremely painful.

JBT

[JumboTron9million]

06.09.05


Upper GPP/H 2

Pull.

Band Chins - green - 14,10

S/S with

Body row, elbows outisde hand width - 8,6

Straight to...

Thumbless Grip Thick Bar curls with band, rest pause style-

TB+10Kg+purple band - 10/6.

Straight to CoC number 1 - L18 closes, R17 closes

JBT

[DMPM]

CoC number 1 - L18 closes, R17 closes
That's good. You got a #2?

[JumboTron9million]

Yup.

JBT

[DMPM]

LOL.

Can you close it? If so, how many reps?

I miss my COCs. :(

[JumboTron9million]

Havent used em for ages...just tried the 2 seeing as your asking, got 2 reps with L and none with R.

JBT

[DMPM]

Yeah, I could close my #2 once with the right and none with the left.

[Robert]

Thats insane!!1 I can onyl close my #1 for a bout 9-10 resp these days, but my #2 for at leats 4-6 on my right hand.

[JumboTron9million]

Robs,

Thats about 5 minutes AFTER doing the 1 for a heap of reps and the TB curls etc. PRetty sure I'd get 4-5 L and 1-3 R fresh :)

JBT

[JumboTron9million]

06.09.05

Workout 2.

1530

Lower GPP/H

Start position Lunges - 3 x 10 / leg

Sloped step ups / pistols

(set situp board to angle (like / that) then step up to it wit 1 foot on it, one foot hanging to the side. Lunge forward till your in the "bottom" then push straight "up" like a pistol to come up. Stpe trail leg behind lead leg, plant it, come down the other side. Grab situp ladder in blind panic on occasion. Repeat.

6 x 3.

Now my ass hurts.

Attempts at chain suspended squatting (Bwahahahahahahaha)

10 minutes of constant falling over, adductors screaming.

JBT

Todays workout brought to you by DK's "Chemical Warfare" basically on repeat.

[Robert]

I know you ahve your sessions planned out, (I.e. LSSF lower etc) but do you pick the exercise selection too, or juts do whateber on the day provided it fits the bill..

Exmaple: Did you do AMT cambered bar ebnching insetad of say uber long paused bench for a reason, or just becuase thats what you picked on the day.

[JumboTron9million]

Whatever fits the bill...basically a "full on" conjugate method. As long as it fulfills the neural / tissue requirments of the session then it's OK. Here's the guidelines I usually offer to others but I'm pretty open to breaking them...lol.

GPP/H workouts should be geared sympathetically towards existing weaknesses.

GPP / H should be primarily myofibril and utilise similar movement patterns to the HS and LSSF day movements if skill is low, very different movement patterns if skill level is high.

LSSF workouts should ONLY use the exact skill pattern being trained or a skill model that is designed to be technique corrective e.g. box squat. No work from the floor should be done in a LSSF workout. Reps must be 1-3.

HS workouts MUST use loads over 95% of 1RM, 1-3 reps.

SM workouts must use loads over 110% of classical lift 1RM through at least part of the ROM, 1 rep only.

If doing a LSSF and a HS or SM workout on one day then do the LSSF first, then 9 hours later the HS or SM workout.

If doing a LSSF and GPP/H on the same day do the GPP / H workout first and the LSSF at least 4 hours later.

Use ice after all HS and SM workouts.

[Robert]

Wicked, thanks. I have hybridized my DE days to be DE/LSSF goign by personal exp. and your posts the other day.

[GoldenArrow]

Personal experience being 2 weeks of DE work?

[JumboTron9million]

Edit...just did a chain suspended squat holding on to handles of dip station with hands, feet in looped chains hanging off the dip station handles. Cool, very hard to do in an odd kind of way. Be sore tomorrow.

[PikeKing]

Edit...just did a chain suspended squat holding on to handles of dip station with hands, feet in looped chains hanging off the dip station handles. Cool, very hard to do in an odd kind of way. Be sore tomorrow.

christ! sounds like it could get messy!

[Scourge]

Personal experience being 2 weeks of DE work?
:043:

JBT - What do you mean by "No work from the floor should be done in a LSSF workout."? You refering to deads/oly lifts there?

[Robert]

You're both gay. If either of you read my journal you'd know I am having lots of trouble keeping 'tight' when benching with ****ing stupid weights like 50% 1RM (speed strength). So this week I went with borderline low strain (just a shade under 80% at the bottom, and a touch higher at the top) by benchign with a band under my body.

[JumboTron9million]

:043:

JBT - What do you mean by "No work from the floor should be done in a LSSF workout."? You refering to deads/oly lifts there?


Deads. A Powerlifter should not do Oly pulls for LSSF anyway...only good for GPP/H and even then only when the guy is a bit green.

JBT

[JumboTron9million]

07.09.05

Fiery JAck heat rub on L shoulder. Mmmmmmm....feels gooooood.

ME Upper

Strict Viking press

frame + 40lbs - 12

frame +100lbs - 1

frame + 120lbs - 1

frame + 130 lbs - 1

frame + 150lbs - 1

JBT

[JumboTron9million]

Been away on break. Back now!


Week 2.

6 x LSSF 2 x HS 2 x GPP/H 1 x SM Mod-high Mod

So basically light SQ and bench every day, upper back / traps / bi's GPPH once, hams + glutes GPPH once, heavy overhead once, heavy squat once, pin pull or rev band once.

Nice week, here we go.

12.09.05

1430

Wkt 1 - LSSF Bench

95Kg - 3 x 3.
L sho a little unhappy with lockout here but was sore alredy from sleeping awkwardly on it last night. Whapped some anti-inflamm cream on it.

JBT

[JumboTron9million]

Monday.

Workout 2.

5pm

Lower LSSF (mini workout really...just warming up with other guy who was squatting)

14" (par) Box Squats

90 x 1
100x1
105 x 1
110 x 1

---------------------

Workout 3.

HS Lower

740 pm

Cambered Bar "yoke style" GM's to pins.

50 x 1
140x 3


Both OK. LSSF doesn't count, v too low but didn't have time to do it proper and it was good to get a feel of the 14" box again....feels very very high but film says it's parrallel...hehehehe.

JBT

[Tricky]

Good GM's

[666]

Ditto. Must have some strong erectors!

[JumboTron9million]

Tuesday 13.09.05

LSSF Lower

Parallel Free Squat

50 x 1

90 x 1

110 x 1

120 x 1

130 x 1

All very easy and smooth.

[JumboTron9million]

14.09.05

GPP/H Upper (traps / R delts / bi's)

Strict slow Shrugs - 3 x 10 - 120 Kg

DB rear delt raise - 10Kg bells - 5 x 10

Preacher curls - 40lbs DB's - 3 x 10 / side

Fine enough. Boring.

[Robert]

Strong shoulders.

[JumboTron9million]

15.09.05

LSSF

5 inch paused box squats - 90Kg - 6 x 1

JBT

[Narc]

5 inches, jesus, flexy bastard

[JumboTron9million]

16.09.05

ME Upper - Rev Cambered Bar, illegal wide grip

60 x 1
90x1
100 x 1
110x1
120x1
130x1

Wide feeling strong. Shoulders not the best but no pain. L wrist got a little crushed by shitty handoff but thats life.

JBT

[666]

5" box! That's crazy. Does rev cambered bar mean that you had it like V rather than ^? so the ROM was lower?

[JumboTron9million]

yes 666, like a board press, 2 board really but I had no one to run the boards so I was being lazy :)

JBT

[JumboTron9million]

16.09.05

Session 2

Full Squat, paused, stupidly deep.

50 x 1,1
80 x 1
90 x 1
100 x 1
110x1

Starting to get really comfy in the hole again, which is cool.

[GoldenArrow]

:047:

[JumboTron9million]

16.09.05

7pm

Training 3 today.

LSSF Bench

60 x 2

70 x 1

85 x 1

105 x 3

110 x 1

[JumboTron9million]

17.09.05

LSSF Lower

Full Squat, just up and down, bit tired by now tbh !!!

60 x 5

90 x 1,1,1

100 x 1,1,1

110 - 1,1.

JBT

[JumboTron9million]

Wkt 2

DL for the hell of it, GPP/H the rest.

2 PM

Deadlift - 100 x 5, 140 x 1, 160 x 1, 170 x 1, 190 x 1,1,1.

Loads of.....

Rom DL, BOR, cleans, snatch pulls, front squats, push presses etc with 60KG without putting down the bar for as long as possible.


Wkt 3.

830 PM

H.

Arms. Don't ask why I don't know.

Curls - lots.
Extensions - lots.

JBT

[PikeKing]

Loads of.....

Rom DL, BOR, cleans, snatch pulls, front squats, push presses etc with 60KG without putting down the bar for as long as possible.

cool, i like this stuff


Arms. Don't ask why I don't know.


sometimes it just has to be done but normally you feel totally unsatisfied when you're done

[JumboTron9million]

sometimes it just has to be done but normally you feel totally unsatisfied when you're done

Yeah buddy, just like having a wank.

The "loads of" stuff will be continued as "cardio" for as long as I can be arsed.



JBT

[JumboTron9million]

Last workout this week. 14 sessions this week, all low volume, all felt good.

18.09.05

SM Lower.

Pin Squat, doubled greens from 90 degree knee bend

bar x 5

50Kg x 2

80Kg x 1

120Kg x 1

160 x 1

That'll do. Pretty tired from the pulling yesterday. Get to eat some carbs now.

JBT

[JumboTron9million]

OK,

Week 2 ruled.

Lost weight, got a good groove on my SQ and bench and shoulder is feeling fine. Week 3 was going to be a "normal" week but normal is for pussy's so it's a H emphasis week now.

Factors are Low Strain Synaptic Facilitation (LSSF), General Physical Preparedness and Hypertrophy (GPPH), High Strain work (HS), Supramaximal work (SM), Volume (V), and load (L)

Week 3.

H Emphasis.

6 x H workouts

6 x LSSF / H workouts.

2 x HS workouts

So esentially 2-a-days with one being either a higher volume of the classical lift e.g. 6 - 10 x 2-3 reps and the other a hypertrophy workout of some kind with higher reps. 1 heavy bench, 1 heavy squat, probably towards the end of the week for both.

No carbs till Saturday!


Monday 19.09.05

Wkout 1. Upper H 1.

Very wide Band Chins - 12, 10, 14

s/s with

Wide grip Inc Cambered bar bench, AMT - 50KG - 15,15,15

JBT.