View Full Version : Sausage dog to Big dog. My journey in Myofib Hypertrophy
No worries, I'm cutting too and until I screwed my back up I was still making progress, plus your Wilks will go up whilst you cut. Anyway, you've got less progress to make cos I'm a chubster, so I'll be able to gloat even more when I whip your ass. :kinky:
Man of Steel
03-05-2005, 16:38
PC=PowerClean
hmmm
the day i cut is the day i lay down and die
4/5/5
Hyp/strength upper
OHP - 62.5x5, 62.5x4, 62.5x3, 62.5x4, 62.5x3
Chin - 18.75x5, 18.75x2x4, 18.75x2x3
Row - 100x3 pause 100x1, 100x3 pause 100x1, 100x4, 100x2x3
Not a bad sesssion, fairly happy with the OHP. Chin progress is still non-existant at the moment. Rows were paused cos of grip, once i chalked up they were fine.
6/5/5
shoulder rehab
Letter drill
towel overheads x50
L-flyes 3x12
Fitball planks - 1min30
(...yeah, yeah i know its not shoulder re-hab i just missed it on weds)
Rugby 7's tournament x1
Won games x few
Lost in semi final x1
Never playing rugby again x1
Glad thats out the way, gonna start periodising as soon as ive finished reading the supertraining chapter!
If anyone who hasnt seen wonders what i look like its this:
http://uk.pg.photos.yahoo.com/ph/massive_time/my_photos
2nd album, the "After MW's" one...the pics were taken 'cos i was doing a 6 month LBM gaining competition on another forum with various reprobates who also post on here.
ha! The power of the batwings is unrivaled lad!
get on that poetry slam on AS.
i just OWNED the rock
post your admiration there and rub it in
sq - 105x4x8
ohp - 50x4x8
shrug - 110x8, 120x8
TPD - stack+5x2x8
Done
Is that 4 sets of 8? hmmm and what u performing shrugs for? :017:
shrugs rule
They don't rule me, that's for sure! Why shrug if ur DLing ?
umm... to make your traps even bigger? and why not?
uk machine
11-05-2005, 20:50
im agreeing with fred. my traps are weak, struggle to shrug 120kg!! they help with top part of deads, plus train grip if heavy enough. you gotta have big traps if ya dead big. im planning to get traps so big that make popeye shit and piss himself. :029:
Make sure you do plenty rows and chins if you're targeting traps a lot - it can lead to imbalances if you don't and cause impingement in your shoulders. I know. :(
GoldenArrow
11-05-2005, 21:18
4 sets of 8 eh? Genius!
these arnt simple up-and-down shrugs...they more like the very top of a deadlift. Aimed at pulling my shoulders back more + less impingement.
Lactic - 4x8 cos im doing a little periodising at the min, something like this:
1. 4x8 @ 70%
2. 6x3 @ 85%
3. 4x8 @ 80%
4. 6x3 @ 90%
5. 4x6 @ 70%
6. comp, up to 105%
Thats weeks and %age of 1rm, obviously not for d/l's...the 'comp' is just our little meet up in June when i'll be maxing out.
GoldenArrow
11-05-2005, 21:22
Even more genius!
ok ok i get it, you want me to acknowlege you...;)
Ladies and gents this mesocycle was largely the work of A.Turner :050:
these arnt simple up-and-down shrugs...they more like the very top of a deadlift. Aimed at pulling my shoulders back more + less impingement.
Lactic - 4x8 cos im doing a little periodising at the min, something like this:
1. 4x8 @ 70%
2. 6x3 @ 85%
3. 4x8 @ 80%
4. 6x3 @ 90%
5. 4x6 @ 70%
6. comp, up to 105%
Thats weeks and %age of 1rm, obviously not for d/l's...the 'comp' is just our little meet up in June when i'll be maxing out.
Cool - does look genius :023:
D/L 150x6x3
Chin 17.5x5x3, 17.5x4, 17.5x3
Fitball Plank 1min30
Face Pulls - experimenting....its a high pulley with a rope yeah?
Oh, yeah i messed up my prog this week, this is how the next 6 weeks are going to go:
Week 1 @70%
1. Sq, OHP, Chin, 4x8 Tricep 2x8
2. DL 6x3@80%, Row, 4x8 Shrug 2x8 Core
3. Sq, OHP, Chin, 4x8 Tricep 2x8
Week 2 @85%
1.DL 10x1@90%, Row, 6x3 Shrug 2x3 Core
2.Sq, OHP, Chin, 6x3 Tricep 2x6
3.DL 10x1@90%, Row, 6x3 Shrug 2x3 Core
Week 3 @80%
1. Sq, OHP, Chin, 4x8 Tricep 2x8
2. DL 6x3@85%, Row, 4x8 Shrug 2x8 Core
3. Sq, OHP, Chin, 4x8 Tricep 2x8
Week 4 @90%
1. DL 10x1@95%, Row, 6x3 Shrug 2x3 Core
2. Sq, OHP, Chin, 6x3 Tricep 2x6
3. DL 10x1@95%, Row, 6x3 Shrug 2x3 Core
4. Sq 6x3
Week 5 @70%
1. DL 6x3@80%, Row, 4x6 Shrug 2x6 Core
2. Sq, OHP, Chin, 4x6 Tricep 2x6
Week 6 MAX
Hopefully 105-110%
Taking 1RM's as:
Sq - 145
DL - 185
OHP - 67.5
Row - 105
Shrug - 155
Chin - 20
That starts on Monday
GoldenArrow
12-05-2005, 22:03
Genius.
shoulder rehab
Letter drill 10x each
L-Flye - 3kg x16, 3x16
Towel Over Heads x50
who gave you that rouitne?
i don't like it
Alex and myself....what dont you like ?
Week 1 day 1 - 70% 16/5/5
Sq - 110x4x8
OHP - 50x4x8
Chin - 12.25x8, 12.25x3x7 :011: toss.
TPD - stackx2x8
Done and dusted. Good - sq+ohp, Bad - chin, Ugly - nowt, well certainly not His Beautiful Barrelness anyway :040:
EDIT - i HATE reps. I HATE the pump. I literally cant wait for my triples next week.
17/5/5
Shoulder re-hab/cardio
Letter Drill 10x each
L-Flyes - 3x16, 3x16
Towel Overheads x50
HIIT 'sprinting' - (work intervals were sub-max really)
6x20 sec work intervals.
Not the hardest cardio ever but at least im doing some.
which is more than can be said for me
Week 1 day 2 - 70% 18/5/5
Weight - 13" 4.5
D/L - 150x6x3
Row - 75x4x8
Shrug - 110x2x8
Fitball planks:
1 ball - 2min
2 balls - 1min
Good. All easy enough. Rows in particular were a piece of piss. Happy with the weight too, i think ive cut a little fat off and havnt droppped that many pounds so all good.
GoldenArrow
18-05-2005, 22:06
It sure as hell wasn't meant to be?
It sure as hell wasn't meant to be?
It was according to his post on the last page.
GoldenArrow
18-05-2005, 22:27
Week 1 @70%
2. DL 6x3@80%,
Week 2 @85%
1.DL 10x1@90%,
Week 3 @80%
2. DL 6x3@85%,
Week 4 @90%
1. DL 10x1@95%,
Week 5 @70%
1. DL 6x3@80%,
Where?
these arnt simple up-and-down shrugs...they more like the very top of a deadlift. Aimed at pulling my shoulders back more + less impingement.
Lactic - 4x8 cos im doing a little periodising at the min, something like this:
1. 4x8 @ 70%
2. 6x3 @ 85%
3. 4x8 @ 80%
4. 6x3 @ 90%
5. 4x6 @ 70%
6. comp, up to 105%
Thats weeks and %age of 1rm, obviously not for d/l's...the 'comp' is just our little meet up in June when i'll be maxing out.
There.
GoldenArrow
18-05-2005, 22:35
1. 4x8 @ 70%
2. 6x3 @ 85%
3. 4x8 @ 80%
4. 6x3 @ 90%
5. 4x6 @ 70%
6. comp, up to 105%
Thats weeks and %age of 1rm, obviously not for d/l's...the 'comp' is just our little meet up in June when i'll be maxing out.
Where? :D
GoldenArrow
18-05-2005, 22:38
So there's this ferry....
Lol I'm easily confused...
Actually your both kind of right...or in a more accurate way of putting it, your wrong 666 and Alex is right.
BUT TAKE HEART YOUNG SIR, you are not alone in your incorrectivity...even a Barrel born of Vikings (such as myself) can make mistakes....
should have been writtn "deads 6x3"
Ive edited it now.
Bye
Righto...
Shoulder is starting to feel stronger and havnt had impingement for a while now, so deceided to re-discover the old boxing and Muay Thai skills for cardio today:
HIIT boxing/Muay Thai:
('technique' periods are essentially rest periods)
Work:----------Tech:
30 punch-------1min kick
30 skip---------1min punch
30 punch-------1min elbow/knee
30 kick---------1min punch
30 punch-------1min kick
30 skip---------1min punch
30 punch-------1min elbow/knee
30 kick---------1min punch
Shoulder re-hab:
Letter drill x10 of each
L-Flyes 3x16, 3x16
Towel Overheads x50
Felt ok, wasnt jabbing hard at all (on purpose) but felt ****ing great to get back down the boxing club.
21/5/5
Sq- shit, something like 110x6, 110x4, 100x8
OHO - was surprisingly ok at 45x8, 50x3x8
Chins - no dipping belt, 8kg DB, x8,7,6
TPD - stack x2x8
PC--> clean grip front squat, 60x8, 60x8
yeah yeah so a pretty half-hearted session, wasnt in my gym (yup, wit t'hag amongst the pot plants and cardio-kick classes) and was at 11.00 in the AM. I ****ING HATE training in the AM. I asked a FF PT if there was a "dipping belt" in the gym, she looked akward/confused/tangoed and referred me to the PT at the front desk. I asked him for one, he beamed and handed me over a well used "argos" leather back support belt. The look on my face must have given it away 'cos his shiny mouth opened and said "oooh isnt that what you wanted". "No" (i said) "I want a dipping belt mate please"....the orange man then replied with an absolute pearler, "oh" he said, "is that not one?" :029:
GoldenArrow
23-05-2005, 20:12
~~~ oh yes.
Would this be similar to the pts at ff that i had to explain the following to the other day:
-what an anterior pelvic tilt was
-what muscles are tight to cause it
-what an olympic squat is
-how to do a clean and press
-how to do a snatch
-that a squat to 90 degrees is a half squat
-what gms were
-what a rack lockout is
-what a box squat is
-why you use bands for benching and squatting
-some other random shit
23/5/5
Week 2 session 1 - 85%
DL @ 90% - 165x8x1, 150x1, 140x1 ~50secs rest
Row - 90x6x3
Shrug - 130x2x3
Core - fitball planks, 1 ball x2min, 2 ball x1.5min
Flyes :119: - 7.5x2x12
K...DL's were a fair bit more difficult than i expected actually, ive got a feeling that some of the later reps had shitty form too. No-one in the gym whose opinion i could trust so just pulling. Rows on the other hand were a piece of piss, great form too.
Now the flyes:
1) Yes of course i did them with pink dumbells
2) Yes i clinked them together at the top
3) Yes of course i wore gloves
4) Yes every single rep felt like I was gradually turning into George Michael
5) No i dint do them because shoulder impingement means i cant do any parallel push and this was just a way of stretching pec minor and basically keeping the chest in check.
GoldenArrow
24-05-2005, 11:11
23/5/5
K...DL's were a fair bit more difficult than i expected actually,
You expected 8 reps at 90% to be easy?
...well. Kind of.
EDIT - it was meant to be 10 reps an all.
uk machine
24-05-2005, 12:14
when in the fully contracted posistion, ie arms infront of you, did you twist the db around, so as to squeeze the pecs a little more? this excellent tip was given to me by a lad who weighs 10 stone :021:
...of course. I did exagerated isometric contraction with partials on the eccentric 21's style. ;)
when in the fully contracted posistion, ie arms infront of you, did you twist the db around, so as to squeeze the pecs a little more? this excellent tip was given to me by a lad who weighs 10 stone :021:
LMFAO.
24/5/5
Shoulder re-hab:
letter drill 10xeach
l-flyes 2.5x2x20
Broomstick overheads x50
HIIT Rowing
6x30s work periods, 6x1min rest periods
done and dusted.
25/5/5
Week 2 session 2 - 85%
sq - 125x3x3, 125x2, 120x2, 110x3
OHP - 62.5x2, 60x5x3
Chin - 17.5x6x3
TPD - stack+5x2x6
Wank session. Squats felt very heavy very quickly, 1st 2 sets were eaaasy, then suddenly felt a lot harder. OHP's were similarly toss, only 2weeks ago i got 5x5 for 60 so struggling to 6x3 is shite. Chins were the one redeeming factor.
Reasons why I might have had such a shit session:
1. Too much frequency in routine? I did the above on Sat as well, and DL'd Mon....
2. Cos im cutting...carbs have been lowish and ive lost strength
3. Its just one of those shit sessions
4. Im bent
any ideas?
Low carbs, i've been ****ed after the first couple sets lately
Yeah, low carbs is screwing me over too. Though number 4 may be coming in to play too.
27/5/5
Weight 13"3.5
D/l - 140, 150, 160, 170, 160, 150, sumo - 140, 140
Row - 90x6x3 3 sets underhand
Core - 1 ball x 2min
Flyes - 10x2x12
Tried sumo for the 1st time - that is a TEENY range of movement, but maybe = less rounding for me. Knocked out some of the rows underhand simply for a change. For how gay i am R.E flyes see above.
Ok...come to a conclusion though ---> on the ammount of carbs I'm on (low) I simply cant do 3 ME sessions a week effectively.
Current example:
Mon - sq
Weds - dl
Fri - sq
Mon - dl
Weds - sq
Fri - dl
Now what im thinking is that i'll turn one of the ME sessions into an RE one, with some alternative excersises thrown in. The problem is when to fit it in, I usually get pissed on a Fri meaning that Sat's nutrition is shocking so if im only having 2 ME a week I dont want one of them to be fri.
Im currently thinking (e.g)
Mon - sq
Thurs - dl
Fri - fr. sq etc (RE)
Mon - dl
Thurs - sq
Fri - rack pulls etc (RE)
:confused:
I found RE even harder than ME on low carb, there's just no glycogen to rep anything, and RE rack pulls is just wrong, maybe keep the load high but lower the volume?
GARRRRRAGHE ****9JH SOBER SHIT EATERS I ****IG SHIUT FAED NOT EVERY ****INGNDAY IT SYOUTN 24 IS IT errrrrrEEeewhewrwe us a aA AAAAAAAAAAAAAAAAAAARRRRRRRGGHHHH
PUSFS
GoldenArrow
28-05-2005, 07:49
~~~~~
hahahahahahahahaha, anyway i'm 24 hours older than you so :098:
ive been on a 3 day bender and sprained my ankle falling off the roof of a chapel whilst tryin to climb it using only the ivy that grows on the side of it -who would have thought it would give way under 80 odd kilos of man?
GoldenArrow
29-05-2005, 17:30
Get squatting.
who would have thought it would give way under 80 odd kilos of boy?
corrected :050:
30/5/5
went into the gym with several UBI's and a couple of RARE's on my mind as well as the huuuugest hangover of all time (well, 3 days worth seeing as i hadnt really stopped).
Did some random light pumper shit and it was the hardest workout ive ever done in my life.
*UBIs - Unidentified Beer-related Incidents
RAREs - Regrettable Alcohol Related Events
1/6/5
week 3 session 1 - 80%
D/L - 157.5x6x3 (85%)
Row - 85x4x8
Core - 1ball x2min, 2ball x1min
Flye - 10x2x12
Better session, d/ls were nails, video'd one, form still leaves a bit to be desired really, hell of a lot of back and very little legs....Erm, core work was nails too, flyes were easy though ;) :043:
Let's see the vid then...
Ive just had another look and its too shit really. You'll witness the magnificence of the amazing viking barrel soon enough anyway son.
Oh yes that's true, you're going to love my pull if you think yours is shit
GoldenArrow
02-06-2005, 08:49
;)
http://www.putfile.com/media.php?n=PICT001258
GoldenArrow
02-06-2005, 10:24
Bit rounded! ;)
www.intensivecare/NHS/sportsinjuries/FesterDL.com
Lordosis blah blah blah lordosis blah blah blah blah lordosis blah blah blah blah
Lordosis blah blah blah lordosis blah blah blah blah lordosis blah blah blah blah
Lordosis blah blah blah lordosis blah blah blah blah lordosis blah blah blah blah
Lordosis blah blah blah lordosis blah blah blah blah lordosis blah blah blah blah
Lordosis blah blah blah lordosis blah blah blah blah lordosis blah blah blah blah
Lordosis blah blah blah lordosis blah blah blah blah lordosis blah blah blah blah
Lordosis blah blah blah lordosis blah blah blah blah lordosis blah blah blah blah
:040:
ice_mach
02-06-2005, 10:32
link aint workin bruh
ice_mach
02-06-2005, 15:11
no the intensive care link the one before works perfect
ice_mach
02-06-2005, 15:16
am i missin out on somin narc?
yup hahahaha, and indeed, fair play ! :045:
Uncle Fester = Golden sparrow
Intensive care = anyone who doesn't walk around in permanent lordosis according to the barrrel
ice_mach
02-06-2005, 15:19
LOL, aight i get it now, i attribute my stupidity to way too many exams and work, im going to go wear my dunce cap.
3/6/5
week 3 @80%
sq - 115x2x8, 115x7, 115x6
OHP - 55x2x8, 55x6, 55x7
Chin - 15x3x7, 15x6
TPD - stack + 5 x10, x8
Not an awful session but cutting is making it almost impossible to actually progress strength wise, in fact its diffifcult to just maintain strength.
6/6/5
week 4 @ 90%
dl < 95 % - 150, 160, 170, 180F, 180F, 170F, 160, 150, 150
Row - 95x6x3
Power Shrug or High Pull or some shit - 70x3x3
GM - 60x3x6
OK....weird session. 150, 160 and 170 absoultely flew up. When i pulled 180 i was REALLY surprised to see it still lying there on the floor. I just totally shot my bolt and had nada left in the tank at all. Just nothing left. It must be the low carbing....yesterday i had just one bowl of oats all day (that was about 20min pre training). Im sure it must be the carbs. Rows were great.
These power shrug things, basically i pulled the bar off the floor explosively up to about my chest d/o close-ish grip. Didnt go onto tippy toes cos my ankles still ****ed. Hadnt ever done GM's before, basically i did these and the power shrugs cos i was pissed off with my d/l ing.
Yeah don't sweat it, i was good for 1 heavy single on low carb everything after that was ****ed
hmmm....got battered again last night. Im sure getting mugged by 15 pints of lager 3 times a week is why im so fat and weak.
hmmm....got battered again last night. Im sure getting mugged by 15 pints of lager 3 times a week is why im so fat and weak.
Yeah, might have a little to do it with it mate! I felt well guilty on Sat night when going out on the Lash!!! I feel like all the hard work I've done during the week has gone down the pan. It's not good, especially when trying to drop some BF.
GoldenArrow
07-06-2005, 21:24
Yeah, might have a little to do it with it mate! I felt well guilty on Sat night when going out on the Lash!!! I feel like all the hard work I've done during the week has gone down the pan. It's not good, especially when trying to drop some BF.
Just checking you're not coming to the meet, one gaylord who can't take his drink is enough ;) ......eh Narc? :D
Just checking you're not coming to the meet, one gaylord who can't take his drink is enough ;) ......eh Narc? :D
Hahaha I'd drink u under the table mate ;)
Just checking you're not coming to the meet, one gaylord who can't take his drink is enough ;) ......eh Narc? :D
can it sparrow :027:
GoldenArrow
07-06-2005, 22:27
You don't drink cause you can't get a pint all the way to your mouth without exhuasting yourself! :D
....I'll get you a straw.
I don't drink cause i don't like the shit, it gives me a headache, and i spent about 3 years of my life continually pissed which basically means it bores me now, i have drunk more in a single week than you'll get down your sorry self in a lifetime turner, i can't remember the last time i had more than one drink but i'll still shit you at the meet
GoldenArrow
07-06-2005, 22:43
HAAAAHAHAHHAAHAHAHAHAHA!!!!!!!11one
:D:D:D
Lets all get into a big boasting match about how much we can drink and the guy who brags the most gets a massive high 5 off everyone else. Then it can be like we were 15 again. Im sick of gettin old anyway :)
14/6/5
did some really gay pumper shit cos i had a hangover and wanted to make it feel better.
flyes - 12.5x3x12
Hammer Curls - 15x2x10
Shoulder rehab - letter drill, L-flyes, Broomstick Over Heads
Core work - fitball planks x2min
Bit of HIIT boxing
better. You know, having done flyes for a month or so...they are making a difference to my chest. Of course im comparing doing them to doing literally NO chest work but still surprised me a little.
I used to do incline flies for a bit. Not sure how they were gain-wise but but they really hurt my shoulders. Maybe not a great thing with your current shoulder probs? Though depends how they are for you.
its parallel pushing that does me in ....dips and bench.
9/6/5
weight - 13" 2, Rest Periods ~ 75secs, Hung Over - 'fraid so :011:
week 4 session 2 @ 90%
SQ - 130x4x3, 130x2 F3, 100x1 Miss MASSIVE TIME on the 2nd
Stapled - x1
OHP - 62.5x2x3, 65x3, 62.5x2x3, 65x2
Chins - 20x5x3, 20x2
TPD - stack + 10 x2x6
ABOUT FOOKIN TIME! A decent workout! Sq felt all good untill the 5th when the low carbs kicked in. The miss was a huge one, no spotter and t'old quads just switched off completely, totally stapled me into the sq rack!!! Pisser, never happened to me b4, no injuries thankfully.
OHP's were just flying up, in hindsight i should have used 65 for some of the middle sets but i wanted my reps out, i just felt i had more at t'end so fired another biscuit on't bar. Chins were similarly great! I cant say why this was the 1st session for a while that ive progressed in, but ive got a feeling it was mostly mental. I was well well up for this bugger.
Oh yeah, i can confirm that sq with sunburnt traps hurts like a bitch.
12/6/5
Random get extra RE in before de-load session
sq - 120x3, 125x3, 120x3
OHP - 60x4, 62.5x2, 60x4, 60x3
GM's - warm up then abandon, ES too fried
Rows - 90x3, then abandoned ^^^. CSR machine - "70" x2x5
Core shit
Boxing
Observe man on a half-gymball doing bent rows on the smith x1
Cringe x1
Laugh x2
Back today is RALLIED.
No matter what im still gonna make the meet, quasimodo style the DL if nessecary.
Im pretty sure it was when i got pulled out of LORDOSIS (;)) on my miss on Thurs...prolly would have been ok if i hadnt aggrovated it yesterday.
NOTE TO NARC AND OTHER ARCH HATERS :
ITS NOT COOL AND IT HURTS
perhaphs you may find this useful
http://www.hse.gov.uk/betterbacks/prevention.htm
GoldenArrow
13-06-2005, 20:51
Lordosis Lordosis Lordosis, Lordosis Lordosis ...........Lordosis Lordosis Lordosis Lordosis.
Tuesday i think
HIIT boxing on heavy bag
Wednesday
Shoulder re-hab
Thurs De-Load week
Sq - 105x3x3
Bench - 65x3x3
OHP - 50x3x4
Chin - 15x3x3
CSR some shit x3x5
TPD rackx2x6
Core
McKenzies
OK....there could be a problem here. Back is still very much fried. I had a problem making depth on the sq's. The problem was i couldnt do it. Fingers crossed the pain will have gone enough for Sunday. I'll come no matter what though. Everything else was okish
friday
HIIT sprinting.
oh and also in the week sometime (ive got my days all mixed up) i tried pumper-style-cardio. I.e run very very slowly for a very long time
IT ****ING BITES COCK
trotting for 45 mins is downright boring and pointless it doesnt increase you aerobic fitness at all and it probly knacks your knees more than 5min of sprinting
21/6/5
pump pump
OHP 50x4x10 or so
chin 7.5+steeliesx4x8
db ohp 20x2x10
wide grip pd stackx2x10
face pulls sommat x3x10
NOW IM GOING ON HOLIDAY FOR A WEEK !!!!11!!!ONE
BYE!
:030:
immmmmmm BACK!
and im a skinny malinker.
My cutting plan was basically go away and get so pissed that you were too hung over to eat the next day anyway and even if you could you'd get up so late it'd almost be time to get on the slice again.
the result:
http://uk.pg.photos.yahoo.com/ph/massive_time/album?.dir=/7374&.src=ph
to see how much went compare to the "after muscle wars" album (like anyone actually gives a f.uck).
Anyroad i went down't gym tonight to see what the damage was...
Clean Grip Below Para Front Sq - 60/5, 80/5, 75x3x5
OHP - 55x5x5
Seated Cable Row to chest - some blocks x5x5
Chins - 10x5x5
Weight - 12"9 :eek:
reasons for the style of session to become clear later.
Ben
Welcome back half pint, you've lost the boobs!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!11111onetowo
Man of Steel
04-07-2005, 22:22
Lookin' quite buff, going for the Mens Health look :D
Ben, your now 12stone 9, but what did u weight just before going away? U 've always got muscle memory anyway... ;)
uk machine
05-07-2005, 10:05
the v taper in those pics is looking cool :038: :023:
thanks all....tho i was more or less saying that i looked a bit too (...yes MOS) Mens Health-y.
In all honesty i think the front pic is very very forgiving, it was 1st thing in the morning the day i got back from holiday and im pretty sure those 2 sneaky abs have now shot back under whatever flobbery rock they crawled out of.
Pre cut i was 13" 7
9/7/5
CG F.sq - 80x5, abandoned (back too screwed)
Dynamic lunges - 60x5x5
DB CSR - 20x5x5
DB Bench - 30x5x5
Face pulls - rackx5x5
Toss really, im gonna have to get real and stop trying to squat, its really not doing my back any good at all, and to heal its gonna need proper rest.
Next 2 weeks AT LEAST is gonna be a simple 2 day split, horizontal upper and vertical upper with maybe some leg press and/or wanky pumper extensions and that.
Nowt makes me more miserable than not being able to train. :022:
rest up dude,no squats or dl for me for a month,I've three more weeks left and I dont really think I can obey that recommendation.
GoldenArrow
11-07-2005, 07:26
What have you done to your back now, still the same injury from before?
(ben)
What have you done to your back now, still the same injury from before?
(ben)
Yeah, still the sprained sacrum/pelvis ligament. I just havnt been smart enough to stop/rest properly to let it heal. Ive GOTTA learn about that shit.
When its better me and thee are gonna train, seeing as i live near you now.
12/7/5
Weight - too scared to weigh in.
OHP - 60x5,60x5,60x5,60x4,60x3
T Bar row - 55x5x5
DB Bench - 30x5x5
Chin - 10x5,12.5x5,12.5x5,12.5x5,12.5x4
Positives - OHP was pretty decent considering the weight loss, managed to get 5 sets of bench out without too much impingement, trained at a cool gym in Barnet.
Negs - Chins were toss, bench was more or less completely triceps (very cg) which i could already do.
I think for the moment whilst back is screwed this'll be the plan:
Aim - upper Hyp, sort out posture
Day 1
OHP 5x5
T Bar/CSR 5x5
DB Bench 5x5
Chins 3x5
Rear Delt Raises 3x5
Kelso 3x5
Day 2
OHP 5x5
Seated Cable row 5x5
DB Bench 5x5
Chins 3x5
Face Pulls 3x5
Dip Shrugs 3x5
rot cuff and core stuff on seperate days
15/7/5
weight 12" 9 - (skinny)
OHP - 60x4, 60x4, 60x3, 55x5, 55x5
Cable Row to Chest - 55x5, 60x4x5
Dip - 15x5x5
Chins - 12.5x3x5
Face Pulls - 70x3x5
Scapulae Shrugs - 3x5
....So dipped again for 1st time in 6months or so. It didnt hurt exactly and im fine today. Saying that i think DB bench is a safer bet for now.
18/7/5
OHP - 60x5,60x5,60x4 1pp,60x4,60x2
T Bar Row with Iso - 60x5,60x4,60x4,60x4,60x3
DB Bench - 65lbx3x5 abandoned cos sho grumbling a little
21/7/5
weight - 12" 8.5 :013:
OHP - 60x5x5 :048:
Seated Cable Row with Iso - 70x4,70x3,70x4,70x5,70x3
TPD - 15x2x5,16x4
Chin - 15x3x4
Post. Delt DB Flye with Iso - 10lbx6, 12lbx5, 10lbx8
Kelso Shrug - 60lbx10, 80lbx2x10
An ok session, was happy to get 60x5x5, the last time i did that i was almost a stone heavier...the rows were ok-ish, i was only counting full paused scap contraction as a rep.
Delt flyes are obviously gay but are for posture and can feel them better than rear delt raises. Kelso's it was 1st time, weight was a piece of piss, next time they'll be a lot heavier...
1 thing - any tips on how to get the bar in position for Kelso's? My arms are shortish (...in fact I am short) so reaching the bar up off the floor is a no-go. I was lifting the bar over the top of the bench then kinda collapsing onto the bench.
Man of Steel
21-07-2005, 22:11
Do them in a rack and set the bar on the pins.
Do them in a rack and set the bar on the pins.
gayly enough the racks in my gym dont have pin holes below about knee height...
but thanks
25/7/5
OHP - 62.5x5,62.5x5 (1PP),62.5x4 (1PP),62.5x3,62.5x4
T Bar - 60x4,55x3x4,55x3
Chin - 15x5,15x2x4
DB Bench - NO
Skulls - 30x8,40x2x5
Face Pulls - 75x5x5
Not 3 bad, had to drop some weight on the T Bar as i felt 60 wasnt letting it do what i intended - intense lower trap/scap contraction. L Sho grumbling after some hardcore physio on it at the w/e so no parallel pushing. Face pulls are easy enough but im finding that i end up sliding along the floor towards the stack 'cos im pulling more or less BW. What do i do when im pulling BW+ ???
GoldenArrow
26-07-2005, 12:31
Well.....I'd suggest you were doing them wrong TBH. 50 kilos is pretty heavy for this exercise. Any chance of a vid?
PikeKing
26-07-2005, 17:37
yeah i was thinking the same thing, 75kg is hyoooge
erm, gimme 5 mins and i'll knock up a beng style pic
ok its here:
note the HUGE lordosis and poking out belly....
http://uk.pg.photos.yahoo.com/ph/massive_time/detail?.dir=/9a65&.dnm=a760.jpg&.src=ph
so basically i grab a thick rope, attatch it to the top pulley, walk out (i have to kind of crouch to counterbalance the weight of the stack) then from full arm extension pull the rope so that mt nose touches the middle bit, elbows come right back. I pause for a sec, aiming to contract scapulae and rear delts then repeat.
Wrong ?
P.S 75 is just what it says on the stack...
BengDogg
27-07-2005, 15:52
lmao! nice pic, similar artistry to mine!
If it's a stack it could well be 75lb?? Not saying it is, but if others say 50kg is heavy then that would be my guess.
uk machine
28-07-2005, 09:07
nice pic!!! :033:
28/7/5
weight - 12" 11
OHP - 62.5x2x5, 62.5x4, 62.5x2x3
Seated Cable Row - 70x3x5, 70x2x4
SH Skull - 30x8, 35x2x5
RDF - 12lbx6, 12lbx2x5
Chin - 15x4, 15x2 BWx8 (...i was just ****ing wiped out by the time i got here)
Kelso - 70x6, 80x2x6
Pretty decent session, im making more progress on the OHP's then i ever have, no doubt to them being 1st twice a week. The skulls were to the forehead as opposed to behind, going for the tri short head as i bullied the **** out of the long head on Mon. Chins were a joke, i was just battered.
Happy with the couple of pounds, thats what im gonna aim for on this bulk - a pound a week, nice and gentle and hopefully wont add to much fat on the moobs (..yeah like before).
GoldenArrow
28-07-2005, 21:05
RDF - 12lbx6, 12lbx2x5
Eh?
The skulls were to the forehead as opposed to behind
So..skulls rather than lying tricep extensions then!
:033: :026:
yeah. Lying face down on a bench, a db in each hand, squeeze and isometric at the top.
So..skulls rather than lying tricep extensions then!
:033: :026:
ok PEDANT...from now on its "Skulls" and "LTE"
29/7/5
GPP - squash, 40 mins
Sho pre/re - Letter drill, broomstick oh's,
Core - plank x 1min, plank x1min30
31/7/5
Sho pre/re - letter drill, abducted l-flyes 1x20, 3x20,3x15
Core - plank x2x1min30
If proof was ever needed that squatting is an awsome core excersise, since not being able to squat my planks have gone from 2x2min on fitballs (...when was squatting) to struggling to do 2x1min30 on the deck.
GoldenArrow
01-08-2005, 10:06
I still dont know how you did them on swiss balls.....was one stuck in a corner or something?
I cant even get into the position..
Nope, well you can do them like that but its a lot easier.
Method:
1. Kneel bolt upright on one ball get perfect balance. You need to have a finger or two on the other to keep it in front of you.
2. Drop forward so elbows and forearms are on 2nd ball.
3. Extend legs (backwards) so your in a plank position.
EDIT - TBF although this way requires waaaaaaaay more balance and little adjustments, im not sure its really better at working the trans abs and that. Obliques yes, because theres lots of lateral shifting but in honesty feet on just one large fitball and forearms on the floor is more work for the trans abs.
1/8/5
OHP - 40x5,60x3,72.5x1,80xF,80xF,75xF,75xF,60x5,60x5
T-BAr - 55x5x4
Chin - 15x3x5
LTE - 40x2x5,40x7
Face Pulls - (25-40)x 5 x(6-10)
Ok, well the OHP didnt go quite as planned. The 72.5 absolutely flew up, really it wasnt a problem at all. The only thing, i think when psyching myself up i really went overboard on the deep breaths cos i was a gnats chuff away from passing out after i racked it. In fact i totally dont remember the 2nd half of the lift really, i was dizzy as **** for about 2mins. The 80's were nowhere near and neither was the 75 really. Im prolly good for 75 without failing/passing out 1st.
Face pulls....tried 'em AOL style with elbows high and standing bolt upright...it certainly does knock the weight down and i think they probly hit rear delts slightly more than the way i was doing them.
GoldenArrow
02-08-2005, 12:33
Nope, well you can do them like that but its a lot easier.
Method:
1. Kneel bolt upright on one ball get perfect balance. You need to have a finger or two on the other to keep it in front of you.
2. Drop forward so elbows and forearms are on 2nd ball.
3. Extend legs (backwards) so your in a plank position.
EDIT - TBF although this way requires waaaaaaaay more balance and little adjustments, im not sure its really better at working the trans abs and that. Obliques yes, because theres lots of lateral shifting but in honesty feet on just one large fitball and forearms on the floor is more work for the trans abs.
Not a chance of me getting in that position. Anyway, last sentence....feet on a ball and hands on the floor would make more sense surely.
you'd think so....but no.
You better add this to the list of things we're going to go over when my backis better and we meet up.
i AM still here, and training...kind of.
Pretty much just rhoms, lower/mid traps, and delts every session tho so not much to report + new job and shit.
I will return triumphant shortly.
BengDogg
16-08-2005, 19:50
new job in london as planned?
yeah exactly mate. i didnt plan for just how much time it takes to get to bleedin' work down here! I dont get back in till 7.30, which, after making dinner and tomorrows lunch and maybe a gym sesh doesnt leave much time for cyber ratting!
Move back up't north,its a greener and more pleasant land
londinium doesn't count as the south, the north is wretched
BengDogg
19-08-2005, 14:53
London is the armpit of britain, stoke is the arsehole
18/8/5
Push Press - 20secs rest -70,70,72.5,75f,75,75,75,75f,72.5
DB OHP - 20x12
Seated Row to chest - 14x3x6
LTE - 40x6,45x5,40x6
RDF - 6x8, 6x2x10
Not too bad a sesh. There was no need to fail on any of the PP's, when i did it was 'cos i kind of forgot to push wit sho's after the leg drive. :021:
Yesterday at work i told this bird i was off the gym that night and she was like "oh, do you go to the gym???" !!! :013: AND i was wearing a fairly fitted t-shirt :013: :013: :013:
THE MASS MUST COME BACK
Thankfully i think my sprained back ligament is more or less healed so light squatting and deads will begin again next week. WOOHOO!
GoldenArrow
19-08-2005, 14:59
18/8/5
Push Press - 20secs rest -70,70,72.5,75f,75,75,75,75f,72.5
DB OHP - 20x12
Cool!
Seated Row to chest - 14x3x6
I assume 'number on machine'. 14 is good! :confused:
LTE - 40x6,45x5,40x6
Indeed. :confused:(again)
RDF - 6x8, 6x2x10
Sensible weight
Not too bad a sesh. There was no need to fail on any of the PP's, when i did it was 'cos i kind of forgot to push wit sho's after the leg drive. :021:
Yesterday at work i told this bird i was off the gym that night and she was like "oh, do you go to the gym???" !!! :013: AND i was wearing a fairly fitted t-shirt :013: :013: :013:
Heh heh
THE MASS MUST COME BACK
Thankfully i think my sprained back ligament is more or less healed so light squatting and deads will begin again next week. WOOHOO!
Rock rock rockin' on heavens door!!!!!! (only type this cause it said i had to post something....obviously doesnt count the bits in the quote....)
I cant belive you just f.ucking asked what an LTE was....
I cant be arsed to do a Narc and scroll back to get quotes but literally about 3 pages ago i put something about skulls behind the head and you were like:
"dont call them that call them lying tricep extensions"
and i put some shit like, ok, from now on for AOL's benefit, LTE = lying tricep extension.
so....DUR!!!!
yeah, 14=no. on low pulley. More for my reference than owt else, im not going for massive weights, just a good iso rhom contraction.
Oh....and thanks. (ban)
BengDogg
19-08-2005, 17:14
r u entering the comp in sept btw? or spectating, whilt alex wins and i may or may not be coming last
no mate, not entering. Today will (hopefully) be my 1st squat session in 3months (since our meet) due to injury so no way. i will be there with bells on though mate.
EDIT - thats being enthusiastic NOT morris dancing.
you strike me as the morris dancing type tbh
GoldenArrow
22-08-2005, 10:02
Clicky (http://www.content.loudeye.com/scripts/hurl.exe?clipid=000646001030006900&cid=600111)
:D:D
:banana:
22/8/5
weight 12"9
Box Squat (1" below) - 40x5, 50x5, 60x5, 60x5, 50x5
OHP - 60x5,5,5,4,5(1pp)
Lower Trap* - 1x12,12,10
CSR - 25x5,5,4,5,4
Flye - 10x12,12,9
*Lower Trap work = 1kg Db's, lying face down on bench, rotate sho's back, pinch scapulae, point thumbs to ceiling, raise (straight) arms upwards from by sides to towards ceiling. Looks ridiculous.
WAHEY ! Squats are back. Experimented with bar positions and form 'cos im at a point where i can alter technique if i want. I got down with the ultra-low bar style really well, and found that v.low bar + close grip = not only strong lock on bar but also good posturally. Spent a second or so on box, released hip flexors then speedy ascent. Embarrasing weight.
Ive lost a stone in the last 3 mothns from not squatting/DL'ing. The (steady) bulk begins today. Bring the mass mother****er.
I'm heavier than you minge boy :035:
then i must be skinny indeed.... :022: :029:
by how much?
GoldenArrow
23-08-2005, 12:54
found that v.low bar + close grip = not only strong lock on bar but also good posturally.
Watch the shos/elbows/wrists on these, especially with the close grip, its ****ed a few people up recently.
I can only do it now wide grip with hands open without hurting myself.
PikeKing
23-08-2005, 13:16
I'm heavier than you minge boy :035:
LMAO!! Love it
Watch the shos/elbows/wrists on these, especially with the close grip, its ****ed a few people up recently.
I can only do it now wide grip with hands open without hurting myself.
what/how does it fook you up? I can imagine it being more stress on wrists..., i guess it was elbows on you, what forces does it change on the sho's though, that'd be the one for me no doubt.
GoldenArrow
23-08-2005, 15:29
It's a forced external rotation, moreso the closer you grip the bar.
24/8/5
PP - 75f,75,75,75f,75,75f,75,75,75,75
Reverse Row "fast" - 8x12, 10x12, 10x12
DL - 60x5x5
Face Pull - 8x3x10
Chin - 10x5, 12.5x2x5
RDF - 6x3x10
OK...with the PP's it was mostly the early ones that i failed on. I think it was again mostly technique, going into too much of a squat namely. Next time i cant see any reason not to hit 75x10x1. DL's were just an ease back into it, and some technique practice. As ever, my form was poetry, got the guy who owns my gym to check it and the only thing he picked up on was to thrust hips forward earlier and further.
As it goes ive joined a new gym, the guy who owns it is an ex regional PL champ and a top lad with big numbers. Also the DL bar is so ****ing sharp it shredded my shins even with fishcer-price weight on it. Those reverse rows were his idea for my posture, he advised doing them quick on one day, and slow with an iso on another so im having a crack at it.
Good to see the deadlifts in there again mate,hope they go well.Looks like you've landed in a decent gym as well :023:
Read that as Lady - might have been closer! ;)
PikeKing
25-08-2005, 21:01
reverse row meaning what?
Ok....reverse row:
http://uk.pg.photos.yahoo.com/ph/massive_time/album?.dir=9a65&.src=ph&store=&prodid=&.done=http%3a//uk.pg.photos.yahoo.com/ph/massive_time/my_photos
low pulley...straight bar, pull up and forward from arse to middle back, elbows out . :048:
why would a T-rex be training with reverse rows?
BengDogg
26-08-2005, 14:54
Hahahaha nice pic
PikeKing
26-08-2005, 15:39
Ok....reverse row:
http://uk.pg.photos.yahoo.com/ph/massive_time/album?.dir=9a65&.src=ph&store=&prodid=&.done=http%3a//uk.pg.photos.yahoo.com/ph/massive_time/my_photos
low pulley...straight bar, pull up and forward from arse to middle back, elbows out . :048:
WTF!!
and thats supposed to help your posture!?
how in hell does that work? (meaning its ****ing stupid and you must be killed with a frozen halibut)
PikeKing
26-08-2005, 15:42
infact the more i think about that exercise the more it dawns on me how bad it is! when u say the guy recommended it to help your posture, do you mean he recommended it to help make your postrure worse! coz thats what it will do.
That guy is a total dickhead. Stop it immediately.
This sounds pretty harsh on you Tricky, its not aimed at you, you were following advice. The advice is absolutely crap though.
its my thing today to follow pk around and be his yes man
"FFS ben FFS, i mean, GOOOOOOOOOOOOOD, FFS"
:040:
http://www.lyricsfreak.com/m/monkees/95368.html
JumboTron9million
26-08-2005, 18:13
hehehehe...that's the funniest exercise ever. Scap elevation combined with protraction to CORRECT protracted sho posture? Hmmmmm...methinks someone has put a foot wrong there.
JBT
PS - Nice Dinosaur.
right...message received pretty clearly. As it happens id already decieded they were shit as they were actually hurting my sho's the next day. The guy is well strong (270 raw squat etc) but his advice is defo shady.
I realised this when we were talking about lean bulking and he reckoned a pint a day of custurd....(?) !1!!!11!! He defo suffers from the problem of being very big and strong (natural or not i dont know),finding it easy to gain size and strength and automatically associating every thing he does with his sucess. I think much of is simply coincidental if u know what i mean.
28/8/5
weight - 12"8
Fr Sq - 60x5x5
Seated Row - 15x2x6, 14x8
LTE - 42.5x3x6
Lower Trap - 1x10,1x2x12
kind of an unsupported Kelso then ??
and thanks.
PikeKing
28-08-2005, 16:52
Tricky:
For posture there is something you can do as an extension of your rows.
When you've finished your rows, stay in position, arms out stretched and back slightly arched. Then merely shrug your shoulders back and down keeping your arms straight.
Do an additional 6-8 reps of this shrug immediately after your row sets without your hands leaving the bar. This type of work after your main row sets will fry your back. Very good for posture.
Later
I dont really see the point of this, when a seated row should be done in the exact same way, plus you would need more weight.
Do it as a separate exercise.
I've never tried making a car with a badger
You should pull your shoulders back when you row anyway
I appreciate your efforts Faheem. I dont BB row at the moment anyway, so i think i'll just stick full Kelsos in instead of reverse rows.
30/8/5
weight 12"7
8-9" PL Box Squat - 60x5,80x4x5
Lower Trap - 1x3x12
OHP - 60x5x5
CSR - 25x5, 20x2x6, 20x7
Flye - 10x3x12
Good session apart from the bw. Im really getting on with the low bar squatting, obviously this is still joke weight but it felt good to get back into straining of any kind. Happy with finally getting 60x5x5 OHP again, I got it like 6 weeks ago then ****ed up and lost strength. Dropped the weight on the CSR to get better scap contraction.
With the BW, id be happy enough if i was just dropping fat, but i dont seem to be getting much leaner and im still loosing weight. My new job has a lot of running around in it so thats no doubt to blame along with long hours. 'Spose i'll just have to get me fat gob workin.
Good to see squatting again,60 x5x5 is not to be sniffed at,thats a very good OHP,even I'll find that hard going due to the rep scheme
Even YOU ??? :banana: ;)
Thanks though mate.
Even YOU ??? :banana: ;)
LOL, seems a few of us laughed at that.
:) hmm you know what i meant
1/9/5
PP - 75x6x1, 75f :011: ,75x3x1 (all 25 secs rest) (ban)
gnats chuff away from passing out x4
Kelso - 70x4x6
DL - 70x3, 110x4x3
Face Pull - 3x9x10
Chin - 15x5, 15x2x4
Not a bad session, i REALLY wanted 75x10x1 (with 25 secs rest), so i was ****ing TITSED when i failed the 6th. So after id done my 10 (and failed one) i did another (yeeaaaaaaaah) so that id lifted 10.
Ive a feeling with DL'ing that my ass is coming up before my shoulders...any advice apart from "dont do it"? Didnt have time for RDF's, will do them on...Sat prob.
stop trying to turn it into a squat (still) and start with your hips higher (already ffs you short northern bastard)
GoldenArrow
02-09-2005, 21:30
Or pull sumo
surely there's a banana missing from that
GoldenArrow
02-09-2005, 21:34
Bored and tired.
4/9/5
weight - 12" 8
CG Fr Sq - 70x5,70x5,75x3x5
S.Row - '5' x4x8
L.Trap - 1x3x14
RDF - 7x8,7x7,7x7
Stomach Vacs - 10x8sec
Front squats flew up, i was watching myself in a mirror to the side and i cant go ATG without getting dragged out of lordosis. I guess they're about 1-2" below parallel. Got unbelivable DOMS from seated row today, used a diff pulley. Guess its better. BW is at least going the right direction now.
4/9/5
GPP - semi HIIT style boxing
L flyes + shit
Hanging leg raises 3x12
5/9/5
weight 12"9
Box sq - 80x5,80x5,90x5,90x5,85x5
Lower Trap - 1x15, 3x9, 1x15
OHP - 61x5,61x5,61x4, abandoned - sho's too sore from boxing
CSR - 22.5x3x5, 22.5x4, 22.5x4
Flye - 10x15, abandoned cos of shos
Squats fairly good. The boxing just ****ed my shos, they're not permantly knackerd (hopefully...) just too sore to use much. Happy with CSR's, weight is coming back up and form is sooooo much better. Theres a one sec iso at least on every rep.
oh yeah...
and if anyones interested/wants to stroke off (birds only) heres a recent relaxed (ish) pic:
http://uk.pg.photos.yahoo.com/ph/massive_time/detail?.dir=9a65&.dnm=c29b.jpg&.src=ph
EDIT - 5/9/5 at BW ~80kg
oh yeah...
and if anyones interested/wants to stroke off (birds only) heres a recent relaxed (ish) pic:
http://uk.pg.photos.yahoo.com/ph/massive_time/detail?.dir=9a65&.dnm=c29b.jpg&.src=ph
EDIT - 5/9/5 at BW ~80kg
:D I think Gayza is loving the new Muscle Wars thread on AS,makes me reluctant to post mine,that and being small obviously :012:
BengDogg
06-09-2005, 14:49
im reluctant to post mine too as they want relaxed pics i only look goodish when im pumped up and posing
BengDogg
06-09-2005, 14:50
ben you look sexy btw
uk machine
06-09-2005, 17:39
looking good mate. nice aesthetic shape(oo err!)
10/9/5
PP - 75,75,80 PB, 85 PB, 85x1x4,90f
Kelso - 75x3x6
Flye - 10x3x15
Sumo DL - 110x5x5
Face - 3x10x8
Chin - 3x10
Shithot PP's...considering last week i just got 75x10x1. Sumo felt good, will be sticking with it.
On the negative side, my TFL band is 'wonky' and my left knee is mal tracking. Which is shit cos i cant squat or even walk far. Im informed it should sort itself out quite quickly though.
10kg PB = good, no walking = bad. Unless it means a day off work, in which case I want a wonky TFL.
Sweet, bodyweight+ overhead
Yup, and 90 is serpently in the tank.
666 - knacked TFL only means day off work if you can afford it. Which i cant. :(
Benefits of working for a big company - I get paid when I'm off ill/hurt. I should be careful what I wish for; I had to take today off cos of my back. Me and my big mouth...
13/9/5
No squats...i swear i must have the gayest body in the world, its always ****ing injured. I might as well sit at home and wank off to pop idol...
anyway:
OHP - 61x5,61x5 (1pp), 61x5, 61x5 (1pp), 61x4 (1pp)
L.Trap - 1x20, 3x10, 3x12
CSR - 22.5x3x5, 22x5x2x4
RDF - 7x3x8 superset
Flye - 12x3x6
Hanging Leg Raise - 3x12 superset
Stomach Vacs - 3x5x5secs
Erm...Ok. Flyes were biggest question ive asked of my shos for a while, and they were, ok-ish.
uk machine
14-09-2005, 13:39
im starting to feel like that tricky, no squats=gay
Iron City -
"the home of dedicated lifters who are too spackered to act on their knowlege"
I haven't deadlifted or done any proper squats since 3rd April so you can ALL count yourselves lucky.
GoldenArrow
14-09-2005, 14:04
Do some rehab then!
Just got a physio appointment, doing planks which is pretty much the only ab exxercise I can manage without hurting my back any more. Icing, heating, ice gel, ibuprofen...
GoldenArrow
14-09-2005, 14:44
Stretching hip flexors?
PikeKing
14-09-2005, 15:04
what the sparrow said
Haven't been - will start that too.
PikeKing
14-09-2005, 15:11
look up ian kings 'sacked back' articles on t-mag
Just read them through. Some helpful bits I'll try and take from them.
15/9/5
Rack Pulls - 140x5x5
Kelso - 75x6, 80x2x6
Face - 10x9,8,7
Chin - 15x2x5, 15x4
RC - 1x20, 3x2x20
Just pootling along really...Funny(ish) point - the fact that (a) the lowest pin in my rack aint that low, and (b) ive only got little legs, means that my rack pulls arnt really below the knee. Ok. More like an infuriating point actually.
GoldenArrow
15-09-2005, 08:29
Stand on something
15/9/5
GPP - semi HIIT heavy bag
Planks - 1minx2
RC stuff
Stretching
I do this kinda shit all the time, once or twice a week but i dont usually post it.
19/9/5
Sq- practice. Lack of flexibilty means arch + hip problems in the hole
PP- 80,85,90f,90 PB, 90f,85f,82f,70x3x2
S.row - 63x5x5
l.trap - 3x3x12
LTE - 45x6,5,4
The 90 overhead was bullet and a real goal. 100 next, it absolutely bummed me though, failed everything after that so ended up taking some easy doubles at 70.
21/9/5
OHP - 61x5, 61x5, 61x5 2pp, 61x5 2pp, 61x3 1pp
Mobility Drills/Glute activation -
Over Drill - 20
Under Drill - 10 a side
Reverse Lunge + Twist - 10 a side
Squat to Stand -10
Scorpions - 10
Bridge - 10
Box Squat (8") - 60x5, 70x5, 75x3x5 Bang on form
Lower trap - 3x12, 3x2x13
CSR - 22.5x3x5, 25x2x5
Chin - 15x3x5
Good session, mostly thanks to good mobility advice from our very own AOL. Sorted my squat form right out. People who do them :
do you do your mobility stuff before squatting or on a diff day? Seemed it sorted my form out doing it before but maybe tired my legs a bit. Will be doing them from now on though.
P.S Thanks Alex
nice going,i'll be interested in this mobility/glute activation palava
PikeKing
21-09-2005, 09:09
'thanks alex i love you, thanks for recommending something that PK has been going on about for ages'
GoldenArrow
21-09-2005, 10:01
'thanks alex i love you, thanks for recommending something that PK has been going on about for ages'
~~~~~~~
hahaha....as it happens Pikey:
http://www.iron-city.net/showthread.php?p=31217#post31217
also, can i close this now. The aim of my training, as well as my routine has changed loads since the start of this one.
PikeKing
21-09-2005, 21:47
hahaha....as it happens Pikey:
http://www.iron-city.net/showthread.php?p=31217#post31217
woohoo i rule :026:
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