View Full Version : Sausage dog to Big dog. My journey in Myofib Hypertrophy
OK here's the start of my journal on my myofib hypertrophy routine, which some of the lads here helped to create...to recap the routine:
Day1
Squat 6(sets)x3(reps)
Weighted Dip 6x3
Row 6x3
30 sec bike sprint
Day2
Dead 6x3
OHP 6x3
Weighted Chin 6x3
30sec bike sprint
Another day in the week
Assistance stuff-
B.Bell calf raise 3x4
In/external rotation stuff 3x12
Abs
Shrugs
Some forearm stuff
HIIT cardio usually boxing
then once a month swap to this for a week:
Day1
Zercher Squats 6x3
GHR 6x3
Woodchoppers 3x10
Day2
Front Squats 6x3
1ArmBBSnatch 10x1
Farmers Walk x till hands fall off
My aims are 1.Myofib Hypertrophy 2.Strength
For a little back ground, ive just finished an ok 2 day full-body routine. Im 5'6 so lifts & weight probly seem a little low, but im quite low to the ground :D
29/11/04 Weight - 11 st 13.5 Hung Over - No. REST PERIODS - 90SECS
Squat 3x 110 (x6) pissed off with this, thought id get more. Lumbar region sore from deads on 27/11
Dip 3x BW+30 (x6) ok, might get a bit more on next week
Chin 3x BW+12.5 (x6) bit easy, need a little more weight
30sec bike sprint
2/12/04
Weight - 12 st Hung Over - No. REST PERIODS - 90SECS
Dead 3x 140 (x6) pleased with this, easily the most ive ever lifted, raped my hands though!
OHP 3x 60 (x6) would have liked a bit more but couldnt with good form
Row 3x 70 (x6)
Sprint 30 secs (bike)
6/12/04
Weight - 12st 1 Hung Over - Yes. REST PERIODS - 75SECS
Squat 3x 115 (x6) bit more weight than last week so a bit happier, lags way behind deads though
Dip 3x BW+32.5 (x6) again another little plate on. Cant do any more than this for now
Chin 3x BW+14 (x6) same as ^^^ here
Sprint 30secs
Happy with the pound & 1/2 on, its mostly chub obviously but im cool with that for now, hey it helps me lift more and its almost xmas so just gettting in preparation for being completely fat... ;)
LOL. Like the journal dude.
Good OHP.
10/12/04
Weight - 12st 1.5 Hung Over - Yes. REST PERIODS - 75SECS
Dead 3x 140 (x6) definately as much as can do on this at the mo. grip is wank. need chalk
OHP 3x 62.5 (x6) got a biscuit on here, happy with this for now
Row 3x 70 (x6) tempted to go for more but think technique'll slip if i do
Sprint 30secs
Not a bad week really, got more weight on a few things and had 15 secs less rest than last week. Hung over on both training days this week though- what a prick. :030: Diet not too bad though.
blacklab
11-12-2004, 03:59
Nice weight on the deads ..
on the 30sec bike sprints, how many minutes total? if that makes sense .. .
Nice weight on the deads ..
on the 30sec bike sprints, how many minutes total? if that makes sense .. .
Just 30secs per session mate, only do to push up lactate levels/tolerance. Do my main cardio on another day.
Tricky, do u not forget to look at your stopwatch straight after a set? must be hard to get it really accurate...
Tricky, do u not forget to look at your stopwatch straight after a set? must be hard to get it really accurate...
Yeah, density is by far the most awkward progression factor to control that ive tried....
belive it or not i actually use my phone as a stopwatch - its got a countdown timer on it that beeps when its finished. So (say i want 60secs rest) i set it for 55secs, then when it beeps i get under the bar.
Its probably not that accurate but even if im a few seconds out, i'll be a few seconds out evert time so im still working with 20% less rest than the previous comparable session..... :045:
blacklab
14-12-2004, 14:49
Just 30secs per session mate, only do to push up lactate levels/tolerance. Do my main cardio on another day.
Ahhh ... got it. Thanks man.
I am taking a whole new approah to my cardio. To make it as anerobic/anabolic as possible my wednesday (the only day I do cardio) session goes thus ATM: Rowing/cycling/swimming/running. Mostly rowing though.
60seconds flat out
-3mins rest
45seconds flat out
-3 mins rest
30seocnds falt out
-3 mins rest
15seconds flat out
-3mins rest
Stretch.
EDIT: The 'rest' is exactly that, as in, lying-on-floor-sucking-in-air-like-a-f**king-jet-engine-no-longer-fearing-hell type rest.
EDIT 02: The whole reaosn for this post was to show that you can get those benifits you mention in your post even while doing cardio.
12/12/04
Weight - 12st 1.5 Hung Over - Yes. REST PERIODS - 60SECS
Squat 3x 115 (x6)
Dip 3x BW+32.5 (x6)
Chin 3x 13.25 (x6) easy that, might sneak it up to 15 next session
Sprint 30secs
60 secs rest didnt really seem that much harder than 75 really. Hung over. Gotta sort that out its pathetic. Was burying the squats due to some dirty lookin Ukranian bird doing open-leg-adduction machines next to me GRRRR :D
I am taking a whole new approah to my cardio. To make it as anerobic/anabolic as possible my wednesday (the only day I do cardio) session goes thus ATM: Rowing/cycling/swimming/running. Mostly rowing though.
60seconds flat out
-3mins rest
45seconds flat out
-3 mins rest
30seocnds falt out
-3 mins rest
15seconds flat out
-3mins rest
Stretch.
EDIT: The 'rest' is exactly that, as in, lying-on-floor-sucking-in-air-like-a-f**king-jet-engine-no-longer-fearing-hell type rest.
EDIT 02: The whole reaosn for this post was to show that you can get those benifits you mention in your post even while doing cardio.
Yeah i also do HIIT cardio mate, on my assistance day. Ever tried it on a heavy bag?
i do:
2min warm up
30sec sprint 30 sec rest
30sec sprint 1min rest
30sec sprint 1min rest
20 sec sprint 1min rest
10 sec sprint 30sec rest
30 sec sprint 2min spew.
...that is when i dont skip my cardio anyway :D
Yes I have tried HIIT, maybe once or twice ;)
BTW, your not doing it optimally, either that, or your very very fit. Try 'resting' for 2-4 mins inbetween MHR bouts.
What I describe in my above post above is not HIIT, just my own little thing. In HIIT its not rest, its more work at a lower intenisty, around 40% usually.
Yes I have tried HIIT, maybe once or twice ;)
BTW, your not doing it optimally, either that, or your very very fit. Try 'resting' for 2-4 mins inbetween MHR bouts.
What I describe in my above post above is not HIIT, just my own little thing. In HIIT its not rest, its more work at a lower intenisty, around 40% usually.
Yeah, im fairly fit....proably not completely maximal intervals to be fair though, and yeah your totally right, thats not HIIT! hahaha....though quite similar *clutches at straws* :043:
Tricky, are u a student? with being hung-over all the time...
Tricky, are u a student? with being hung-over all the time...
nah, i do sound design for media. just with it being xmas and that.....
hmm. lame excuse, ok. I've been catching up with a lot of old mates recently and i live next door to a pub. In which a pint of bitter is £1.23.
£1.23!!!!!
You obviously live up North like me bud! That wouldn't buy you a pint 'o tap water South of Birmingham.
(P.S. Drinking rules!)
nah, i do sound design for media. just with it being xmas and that.....
hmm. lame excuse, ok. I've been catching up with a lot of old mates recently and i live next door to a pub. In which a pint of bitter is £1.23.
That is cheap! Altough Bitter is an old mans drink imo..hehe... Pints a Stella all the way for me!!!
Drinking does rule, but I try and keep it to every other weekend, although the next weeks are gonna be hard......
I'm drunk now!!!
Hi guys!!!
Pots of Asahi rule.
Thanks. I'll be here all week. :041:
Yeah im a northern lad through and through, York me. Bitter is a perfect drink for orrible bitter old whippet owning flat-cap-wearing cardigan loving northern cnuts like me, though i have dabbled in the odd pint of wife beater from time to time like you Lactic. Fcuk it ive dabbled in the odd pint o' paint stripper! :030:
Wouldnt be seen dead in a trendy wine bar south of brum. In fact generally dont get let into trendy wine bars south of Brum.
Though WOULD consider changin places with DMPM who seems to be getting a few scoops of falling-over-water down his head in sunny old Oz.... :118: :110:
Trainings important but you gotta get pissed havnt yer? Haha.
17/12/04
Weight - 12st 1.5 Hung Over - NO. REST PERIODS - 60SECS
Dead 3x 140 (x6) been grazing my knees a little with the bar on the way down with deads, is this bad form then?Any comments?
OHP 3x 62.5 (x4) 2x 62.5, 4x 60 failed on the 5th set at 62.5, was titsed about this but dropped the biscuit off and nailed 4 on the last set,so a higher poundage of iron shifted than last week overall
Row 3x 70 (x2) 3x 75 (x4) pleased with this,5kg on last weeks poundage and technique was bang on
Sprint 30secs
Legs,chest and anterior delts were absoultely raped after Tuesdays session (12/12/04), serves me right for shooting't fat gob off about how "60 secs rest didnt really seem that much harder than 75 really",think thats why i failed on the 5th set of OHP's - ant. delts still feeling the heavy dips. Im writing this 2 days after the session above and ive not no soreness, no DOMS nothing. Wierd. Also the Row is a new PB, though i hit a new PB on almost every excersise at least every month at the min, cos ive never really spent time on 1rm's & im always putting up training weights.
Good going on the PR! Stick at it.
20/12/04
Weight - 12st 1.5 Hung Over - NO. REST PERIODS - 45SECS
Squat 3x 115 (x6) Mostly good, felt the need to have someone watch me on the last set but didnt really need any sig. help.
Bench 85x3 90x3 havn't done bench for ages, just wanted to see how my dip strength was carrying over. Its what hurt my shoulders months ago & still didnt feel that 'right' so switched back to dips after 2 sets.
Dips 3x 32.5 (x4)
Chins 3x 13.25 (x6)
Sprint 30secs
Not a bad session really. Cant wait to get a bit more iron on and have a bit more rest! 45secs is 'orrible...have been stuck at this (body) weight for a few weeks now & still taking in loads of protein so must need more carbs i think.
29/12/04
Weight - 12st 5 Hung Over - NO. REST PERIODS - 90SECS
Squat 3x 120 (x3) PR 120x2 110x3 (x2) felt heavy but not 2 shit considering the 10day layoff. Would have liked to have made the full 6 sets, reckon i'll get it next time.
Dip 3x 35 (x4) PR 35x2 30x3 snap here
Chins 3x 15 (x3) 3x 17.5 (x3) PR I fcuking owned these, got over 4 kg on from last time. Pleased with these, reckon i can do a plate soon.
Shiiiiiiit. 12" 5! Thats almost 4 pounds in 8 days! And all lard. Thats what i get for staying with the old dears and eating 24:7. Still, not a bad session considering its coming back from injury and after a 10 days where the only excersise was repeated right arm hammer curling using 16oz of glass and ale!
__________________
Awesome PR's mate. Squat hard, deadlift harder.
Going well trick, that is a sick bench my friend, shame you can't train it:{
02/01/05
Shoulder pre/re-hab day.
Weight - 12st 4 Hung Over - YES. REST PERIODS - N/A
Physio excersises - 3 plane isometric movements (5 sec holds), 5 'reps' per arm in all three planes.
Extrenal rotations - 5kg x12, 5kg x12, 7kg x6, 7kg x6
Post. Delt raises (iso contraction for 3secs at top of range) - 10kg x8 (x3)
Not big, not fun, but probably clever.
03/01/05
Weight - 12st 4 Hung Over - NO. REST PERIODS - 90SECS
Dead 3x 145 (x6) Decent lifting i thought, 5kg on from last time, never felt like i wouldnt hit any. Good form i think, should maybe have tried for 150 on a couple of sets.
Dip 3x 35 (x4) PR 35x2 30x3 snap here
OHP 65 x3, 65 x3, 70 x1 (PR), 65 x3, 67.5 x1, 65 x3 ....considering my left shoulder still aint feeling that amazing i was made the fcuk up with these. The last time i OHP'd was 17/12/04 and ALL sets here were heavier. Amazing the diff. a biscuit made though, 67.5 was going no-where!
Rows OH, elbows high, rowing to chest (for shoulder prob) 70 x3 (x3) these felt like they were hitting the rhomboids good, but im not happy with the weight - i shouldnt be OHP'ing what i row should i !!???!
Rows UH, powerlifter style to lower ribs 80 x3 (x3) i just had to throw some in like this to get some more weight on the bar. Any comments about the row-ing???
Sprint - 30 secs rowing machine, elbows high !
Overall well chuffed with that session. Shifted a little of the Chrimbo fat, now for the steady bulk. Deads felt great, OHP was awesome (for me), only downer was light rowing. Got some chalk and it really helped with grip on deads.
GoldenArrow
04-01-2005, 22:19
IME i can only row about 70% if i pull it high to the chest with elbows out.
Ps. Chalk balls = ~~~~
03/01/05
Weight - 12st 4 Hung Over - NO. REST PERIODS - 90SECS
Dead 3x 145 (x6) Decent lifting i thought, 5kg on from last time, never felt like i wouldnt hit any. Good form i think, should maybe have tried for 150 on a couple of sets.
Dip 3x 35 (x4) PR 35x2 30x3 snap here
OHP 65 x3, 65 x3, 70 x1 (PR), 65 x3, 67.5 x1, 65 x3 ....considering my left shoulder still aint feeling that amazing i was made the fcuk up with these. The last time i OHP'd was 17/12/04 and ALL sets here were heavier. Amazing the diff. a biscuit made though, 67.5 was going no-where!
Rows OH, elbows high, rowing to chest (for shoulder prob) 70 x3 (x3) these felt like they were hitting the rhomboids good, but im not happy with the weight - i shouldnt be OHP'ing what i row should i !!???!
Rows UH, powerlifter style to lower ribs 80 x3 (x3) i just had to throw some in like this to get some more weight on the bar. Any comments about the row-ing???
Sprint - 30 secs rowing machine, elbows high !
Overall well chuffed with that session. Shifted a little of the Chrimbo fat, now for the steady bulk. Deads felt great, OHP was awesome (for me), only downer was light rowing. Got some chalk and it really helped with grip on deads.
You should be rowing lots more than you OHP, esp if your OHP is very strict.
Well done on DL and OHP PR's. Keep it coming.
IME i can only row about 70% if i pull it high to the chest with elbows out.
Ps. Chalk balls = ~~~~
Row to your chest? Elbows out? **** that. I row narrow grip (think conventional deadlift or narrower) and to my lower abs.
GoldenArrow
04-01-2005, 22:37
Rowing to the chest is not good for powerlifters but more useful in terms of preventing upper cross syndrome caused by too much benching etc. It's either that or Ex. Rot. work.
As I said on MSN, fag.
Rowing to the chest is not good for powerlifters but more useful in terms of preventing upper cross syndrome caused by too much benching etc. It's either that or Ex. Rot. work.
I do lots of ext rot work anyway. Check my journal, I do it at least once a week. I am a PL, so I don't row to the chest. Never have. And one thing I don't lack is back size or strength.
GoldenArrow
04-01-2005, 22:43
For a normal person, I'd recommend a squat or variation, a horizontal and vertical pull, and horizontal and vertical push.
Rather than the PL way of : Narrow row = lats, chins or similar = lats, I'd suggest high row = Traps/rhomboids, Chins etc = Lats. Also doesnt create a problem where you need extra ex. rot. work. In a normal person.
Obviously what we need to do to break PL records is different!
PikeKing
04-01-2005, 22:44
last i heard rob you have shitty posture
I would sooner use chest supported rows or face pulls than hybrid-upright row/bb row's any day of the week.
PikeKing
04-01-2005, 22:48
keep the name calling to msn or i'll ban you
last i heard rob you have shitty posture
What does that mean?
maybe i'll stick with narrow UH rows, and stick some chest supported/face pulls in on assistance day then....I really dont want to have to drop the weight on the bar.
What do you ''fags/fat fags"/teller-offer's think?
As Al mentioned (and Pikey suggested i think) the elbows-high-rows-to-chest were to try to help allieviate my double cross syndrome. "that means he's a sneaky cnut who can never be trusted" (a 15yr old schoolgirl, 2005)....
Thanks for the 'help' lads ;) :058:
P.S yeah chalk balls is what i got and i can definately confirm.....
~~~~
GoldenArrow
04-01-2005, 23:50
Why are you rowing underhand?
I think the plan is good.
It's upper cross syndrome.
PikeKing
05-01-2005, 00:21
What does that mean?
it means dont slag off an exercise that was prescribed to help correct a problem that you yourself suffer with, possibly because of your training.
face pulls do not work in this situation as they target too much upper traps
it means dont slag off an exercise that was prescribed to help correct a problem that you yourself suffer with, possibly because of your training.
face pulls do not work in this situation as they target too much upper traps
Don't slag off 'rows to the chest', unsupported, with a BB?
Why are you rowing underhand?
I think the plan is good.
It's upper cross syndrome.
Oh, so my ever-so-clever msn sign in "double crossing bastard" humour was completely lost on you then eh??!!!
*reminder to self* get cleverer. :021:
I get most of my excersise technique from that bsu strength labs site, mosy people seem to agree that most of the form on there is ok, and the guy on there is rowing UH. EDIT: and i can lift more weight that way ;)
Anyway thanks Al :050:
face pulls do not work in this situation as they target too much upper traps
oh, ok. Well i think my final plan of action then will be:
1. keep rows heavy as poss but overhand (compromise)
2. do some chest supported bell rowing on assistance day.
thanks Pikey. :035:
Shoulder re-hab:
4 point kneeling -
10 slow forward shift
10 slow lateral shift
1arm lift with 5sec iso contraction -
5 lateral
5 medial
5 neutral
External Rotations -
5kg x12 (x2)
5kg x12 with abduction
Rear Delt Raises -
11kg x8 (x3) 3sec iso.
7/01/05
weight 12st 4.5 Hung Over - no Rest periods = 90secs
Squat 120 x3 (x4) 115 x3 (x2) was going great here till went down waaaay to quick on a rep and couldnt get back up, that threw me out a bit & had to drop the weight.
Dips 35 x3 (x6)
Chins 17.5 x3 (x2) 20 x3 (x4) PR Well pleased with getting a plate. Big milestone for me. These are UH chins with hands about 2" wider than shoulder width.
Overall well pleased with the session. Still not quite hitting 6 sets of 120 for the squats, hopefully next week. Still the chins were decent. Put on a simdgin of weight an all :023:
GoldenArrow
07-01-2005, 21:05
Better get more than a smidgin on to keep up with the pack!
PS. good squats.
PPS. went *down*? you doing olympic squats then?
10/1/5
Assistance day
BB calf rasies and 1/4 squat - 140 x6 (x3) wierd, 1/4 squat @ 140 was SO easy but theres no way i could full squat it...at least i look strong to a casual onlooker...
BP DE squat 80 x3 (x3) well, if DE means Dynamic Effort, and that means fast as **** out the hole then thats what these were. Arse resting on heels at bottom.
Chest Supported Row (bells) 20x6, 15 x8, 17.5 x6 had to play around here to find a weight that'd let me contract my scapulae fully but also actually do something!
DB Shrugs 42.5bells x6 (x3) shit, but no bars available at the time
Farmers Walk 2" 37.5bells x70m, 37.5bells x50m nice! Never done 'em before. Forearms blew up like my **** doll.
12/1/5
weight - forgot to weigh, Hung over - no Rest Periods - 90secs
Dead 140x3, 150x2, 165x1, 170x1 PR 150x2 HELL YEAH BABY!
OHP 65x3, 65x2, 65x2, 60x3, 62.5x3, 62.5x2 But these suffered because of it
Rows 70x3, 70x3, 75x3, 80x3, 80x3, 80x3 not too bad
HELL YEAH am i chuffed. Just cleared my D/L PR by 35kg! Id had a fcuking brilliant day all round and felt strong. Thought i'd get 165 but that was pretty easy. My knees are gonna be bruised as **** and ive got a beasty blister but so ****ing what? Yeah, so my OHP was shit but rows werent too bad
Well done on the PR. Every ****er seems to be catching my DL up now :(
That is a very nice DL mister, just know though fukcer, i am chasing you!
That is a very nice DL mister, just know though fukcer, i am chasing you!
chasing your own skinny little tail more like, bring it bitch! :025: ;)
haha im going to dl 171 just to piss you off :042:
consider it brung :067: :instagib: you :veg:
10/1/5
Weight - 12" 5 Hung Over - Yes. Rest Periods - 90secs
Squat 120 x3, 120 x3, 130 x1, 130 x1 PR, 120 x3, 120 x2 (Fail)
BP Squat to get the bleedin bar up again - 60 x1 Altogether not too bad though, I think im gonna stop hitting PR singles and continue repping triples though, cos at the end of the day, i actually moved 500kg LESS iron than last week (7/1/5) by doing the singles....any comments how this might affect hypertrophy?
Dip 35 x3, 35 x3, 40 x3 PR, 40 Fail :017:, fall thru dip machine x1,
35 x3, 35 x3 happy with the PR but wierd how i tripled 40, then next set couldnt even move it! I had 2 goes as well!
Chin 20 x3 (x6) kicking a bit on't 5th set but not bad
Had a shit w/e in terms of nutrition, (was on Hols) and considering i only trained once properly last week, not too bad a session really.
fall thru dip machine x1,
LMAO, hard
19/1/5
BB calf raise: 140 x6, 140 x6, 145 x6, 145 x6
1/4 Squat: 145 x3 (x4)
BP DE squat 80 x3, 82.5 x3, 82.5 x3 (ATG)
Chest supported rows (bells) 17.5 x6 (x3)
Shrugs 100 x6, 140 x6, 160 x4
Farmers Walk 37.5 bells x 80m, x 60m
Planks/Static holds
2min plank
2 min static with spotter kneeling on shoulders for 30secs
1 min side plank x for each side
my feeding yesterday = ~~~
whey with oats
100g nuts
150g turkey
apple
tangerine
chicken spuds & veg
banana
6 eggs
TRAIN
whey with glucose
whey with oats
MASSIVE chilli con carne
bacon and cheese oatcakes
50g ham
casein with oats
oh and 6 pints guiness.
:027:
Goddam speed squatting my ME weights you big shit :022:
Goddam speed squatting my ME weights you big shit :022:
dont worry mate, they werent that fast and im sure your's will race up soon...
Ok,ok they were fast and your a puf. ;)
22/1/5
Weight - 12" 6 Hung over - Yes Rest Periods - fcuked up
Deads 155 x3 (x6)
OHP 65 x3, 70 x2 F on 3, 65 x3, 65 x3, 62.5 x3, 60 x3 Wasnt that happy with these, i seem to be losing strength a bit here...maybe 'cos i keep failing in early sets.
Row (OH to upper abs) 80 x3 (x6)
Was a bit of a shitty session really, nothing wrong with the weights but at some point i was working in with THREE (!) other people. They were all mates so at least it was a bit of banter but it shot my rest periods to shit and my head was just....not 'in the zone'. It really threw me for the OHP's and i ended up having to do the Rows with about 40secs rest. :( Fcuking mates, who needs 'em !!! :019: :042:
Shoulder re-hab:
4 point kneeling -
10 slow forward shift
10 slow lateral shift
R/C ISO Contractions
forward 5secs x5
backwards 5secs x5
sideways 5 secs x5
External Rotations -
5kg x12 (x2)
5kg x12 with abduction
Rear Delt Raises -
11kg x8 3sec iso.
11 kg x6 5sec iso ('broken' elbow)
25/1/5
Weight 12" 6 Hung over - yeah a bit Rest periods - 75 secs
Squats - 120 x3 (x6) really happy with these, they felt EASY till about the 4th set, and i had some1 watch and made sure they were to parallel as well....Maybe a couple of the later ones were 90.
Dips - 37.5 x3 (x6) again happy here. Hard as fcuk all the way through mind...seems the 1st rep is 10 times harder than the 2nd and 3rd for me. Probly cos of a little bit of momentum generated after the 1st.
Chins - 21.25 x3 (x6) much, much harder than i was expecting...form could have been better TBH.
A good all round session all in all. I've had my fun hitting singles and playing with the weight, i wanted to get back to 6 sets at the same weight and density (rest period time) being my progression factor. I find it easier to monitor progress this way.
A lad asked me to show him how to squat, he was classic knees-over-toes till i got him to try a box squat....perfect fcuking technique! I dont even do 'em but i defo might try some either on Ass. day tomorrow or sometime next week.
Whats the adv apart from ease of form learning ? Power out the hole ?
GoldenArrow
26-01-2005, 10:04
Yes. Teaches you to go to the right depth too, and push your knees out.
Ps. I knew you'd have an Ass. day!
Yes. Teaches you to go to the right depth too, and push your knees out.
cool will try some. EDIT - 70-80% ish of back squat capacity ???
Ps. I knew you'd have an Ass. day!
yeah its when i power out the hole when i hear your dad comin home!
:042:
[....well natured jest, though admittedly involving some bumming...but at least no swearing or gayness ] ;)
GoldenArrow
26-01-2005, 15:31
Depends what you're doing them for. If max effort, go as heavy as you can, probably 15-20kilos under back squat to start with.
Depends what you're doing them for. If max effort, go as heavy as you can, probably 15-20kilos under back squat to start with.
sweet, thanks.
27/1/5
Box squat (box about 12"...made my squats legal bascially) 100 x3 (x3) (im new to these, felt fine though, and i think i prolly go down about as far as this when im back squatting which is good news. I paused for a sec on the box to remove any momentum as well...even better for increasing power out the hole i was thinkin)
BB Calf Raise 145 x6 (x3) I was meant to do 1/4 squats here as well, but still had a bit of DOMS from tuesday, and i didnt want to mess up my d/l's tomorow
Chest supprted DB row 20 x6 (x3) really nice and controlled, hardly contracted bi's at all, just rhomboids & traps, squeezed an iso at the top as well.
Farmers Walk 37.5 DB's 80m, 80m getting easier every week.
Missed out quite a bit of stuff really (planks, shrugs, 1/4 squats) but i really didnt wanna fcuk up my d/l session tomorrow....have to get my days back on track next week.
GoldenArrow
27-01-2005, 22:08
27/1/5
Missed out quite a bit of stuff really (planks, shrugs, 1/4 squats) but i really didnt wanna fcuk up my d/l session tomorrow....have to get my days back on track next week.
Hope you didn't, but I think you already did. Box squat works the hams and glutes HARD, when you come to deadlift they won't be 100%.
Box squat (box about 12".
Need to chop that box pretty much in half for a start you girly :014:
25/1/5
Weight - 12" 7' Hung Over - no Rest Periods - 70 secs
Deads 155 x3 (x6) YEAAAAH Got 'em! Was a bit worried about carryover DOMS from the box squatting but these went up no bother!
OHP 65 x3, 65 x3, 65 x3, 65 x3, 65 x2 F, 60 x3 Still cant fcuking hit 65 x3 (x6) here and i really thought i might get it. Seems like as D/L's go up, OHP's go down. Must be the neural drain of the deads or sommat.
Rows 80 x3 (x6) easy really, tempted to get some more weight on next week as long i can keep form nice and strict.
Threw in a couple of sets of superseted skulls and curls, just cos i finished in 45mins and hadnt done any arm-specific stuff for months.
Overall a good session, was happy with the d/l's, still feeling like im treading water with the pressing though.
EDIT - 2 days later and the DOMS in my Triceps long head is still like being stabbed. By an angry ninja with a really sharp fcuking sword whose pissed off 'cos someones been winding him up about not stabbing very hard. :027: Dammit. That'll no doubt ruin my dips 2moro :013:
Threw in a couple of sets of superseted skulls and curls
chav :021:
chav :021:
Oh yeah forgot to mention i was using my 2yr old daughters burberry pram for a preacher curl bench as well :025:
31/1/5
Rest periods - 60 secs Hung Over - yeah
Squat - 120 x3 (x6) Good form i think, felt strong enough. Think i'll do one more week at 120 with shorter rest then bump the weight up to...dunno actually.
Chins - 20 x3 (x6) Piece of piss this week, wierd. Probly cos i didnt do dips beforehand but was flying on these.
Chest Supported Row (with iso) - 20 x6, 22.5 x5, 22.5 x4 More weight here. Good.
Farmers Walk - 37.5 x 80m. Wank, wanted to do 2 laps at least but got a bollocking from a fcuking gym instructor 'cos i was doing it on the path through the equipment where people apparently wanted to walk. Cnuts.
A bit of a funny session, i was meant to do dips between Sq and chins but my agonising DOMS (my own fault for chaving it up on Friday) meant i cudnt. Im getting REALLY fat round the middle. Should probly stop gettin pissed on a schoolnight( ;) )
2/2/5
Weight - 12"7 Rest Periods - 60secs
Dips 37.5 x3 (x6)
Oly Box squats 100 x3, 100 x3, 100 x3, 110 x2
BB walk outs/calf raises 170 x6, 170 x6
Side plank (abducted arm) 2x 1min
Plank 1 x2min
finally got those dips done. Did the box squats Oly cos i've got bad DOMS in glutes and hams from squatting PL on Mon. 170 on my back felt HEAVY. I wanna be able to squat that one day.
GoldenArrow
03-02-2005, 06:44
Hung over or not?
Haha, not. Im gonna try and reduce the amount of slice that goes down me head....Doesnt help that i work a couple of weeknights in a pub. Maybe even have a whole month off in March and use some creatine :103:
How much are you drinking before a "hung over" day?
How much are you drinking before a "hung over" day?
i class anything over 4pints as hung over.....you dont feel 4, but it probably dont do your training no good. :D
25/1/5
Weight - 12" 8' Hung Over - no Rest Periods - 50 secs
Deads 155 x3 (x6) Didnt feel very nice, ive got a feeling that my lumbars are rounding when i pick the bar off the floor for the 1st rep, i think form in the other 2 reps is ok
OHP 65 x3, 62.5 x3, 62.5 x3, 62.5 x3, 60 x3, 60 x3 Absolutely AWFUL. Fcuk nows whats going on here, they're dropping every week! Felt weak as a kitten on these.
Rows 80 x3 (x3), 85 x3 (x3) Also felt pretty shit, only did 85 to try and make myself feel better.
Without question the worst session ive had in...months probably. Didnt feel like i was progressing on anything, my lumbar regions been grumbling all week and everything felt so heavy. Im gonna have to switch things up next week, partly to give my lumbar a rest, but partly to get my head right...not only didnt my body like it today but i didnt enjoy it and was miiiiiiiles from 'the zone'. Shit basturd. :022: :013: :boohoo:
GoldenArrow
04-02-2005, 17:50
Deload.
get drunk?
surely the LAST piece of advice i need ? Sabotager ;)
Deload.
So would you say a complete week off? I was planning to do just a light upperbody week....seems so soon to have a whole week off after i had about 10days off at xmas.
GoldenArrow
06-02-2005, 18:17
Did I say week off?
No, I did not, I said deload ;)
Did I say week off?
No, I did not, I said deload
ok ok...you big me small, you clever me thick. ;)
I was thinking about doing a week of upper-body only submaximal stuff, and maybe some skills practise for d/l's cos im not v.happy with the form.
Enlighten me o great one :049:
GoldenArrow
07-02-2005, 06:37
Do the same routine, drop the load substantially on everything.
(As you can see it's early, and I'm just realising quite how much yesterday took out of me, think I need a week off!)
Would dropping the load by 10% and cutting the volume in half be as effective?
Also, for how long would u deload?
Do the same routine, drop the load substantially on everything.
(As you can see it's early, and I'm just realising quite how much yesterday took out of me, think I need a week off!)
Bejesus, that was an early post. Thanks for taking the time to help me Al. 30% drop about right?
GoldenArrow
07-02-2005, 12:04
I'd try not to cut the number of sets (if that's what you mean by volume), but drop the load up to 50%......30 is fine if you feel it's not hard work. Do it for a week if you're on a standard routine.
7/2/5
start of de-loading/resting/having some fun week
dip 20 x6 (x3)
chin 10 x6 (x3)
DE type db OHP 15 x6 (x3)
DE type db 1 arm row 25 x6 (x3)
30 sec bike sprint
Ok, so probly not the best/most productive/least gay training in the world but just needed a rest/change so switched things up a fair old bit. Will be back to normal on Monday.
9/2/5
D/L skills
d/o - 60 x6, 90 x6, 115 x3, 125 x3, 130 x3, 135 x3, 135 x3 happier here, ive had to accept that 135 for 3 is as much as i can do with perfect form at the moment. I must have been rounding my lumbars much more than i thought cos the doms after these was totally different to normal. Its a fcuker having to pull at this level though, when i KNOW i can pull 180 off the floor. 'Spose my back'll thank me for it one day.
Few shrugs, just tickling the weights really
Few planks
I know exactly how you feel
11/2/5
OHP 40 x6 (x3)
Row 50 x6 (x3)
DE style BB Bench 20 x6 (x2)
DE style chins 5 x6 (x2)
Plank x 2min (x2)
Side plank (extened arm) 1min per side
Loads of abs
6 Min HIIT rowing :088:
End of my deloading/bent week....and it worked! I feel full o' beans and cant wait to get back under the bar lifting some proper weight. :026:
Its a fcuker having to pull at this level though, when i KNOW i can pull 180 off the floor. 'Spose my back'll thank me for it one day.
It takes a very big man to do that mate. Muchos respectos from the Wolverine.
7/2/5
Weight 12" 7 Rest Periods - 90secs
Squat - 122.5 x3 (x6)
Dip - 40 x3 (x6) ~~~
Chin - 22.5 x3 (x6)
30sec sprint
HELL YEAH! Thats more like it! This deloading thing is the bollokcs! I had a week of tickling little teeny man weights then i come back stronger than before! SHITHOT! I didnt know how i was gonna feel in the gym today but everything felt lightweight baby!
Those dips....piece of piss! My PB on dips is tripling 40 so to nail 18 at 40 was bullet. Similarly chins flew up. Happy as a pig in shit i am. Took a while to find the groove with squats actually but a great session all in. :023:
Im so glad i thought of deloading ;)
Shoulder re/pre-hab
l-flyes 5kg x12
7 kg x10
abducted l-flyes 7kg x10
rear delt raise 14kg x5 (5 sec iso), 14kg x5 (5 sec iso)
PikeKing
15-02-2005, 21:38
what the difference between L-flyes and abducted L-flyes?
what the difference between L-flyes and abducted L-flyes?
one is abducted the other one isn't
what the difference between L-flyes and abducted L-flyes?
what i call regualr l-flyes are lying down on your side....arm is bent at 90degrees at the elbow and is across (in line with) the body. This arm then rotates 180degrees so its in line with the body again, though the fist is facing away from the body.
What i call abducted l-flyes are standing. Upper arm is not tucked in to the body but in line with the shoulders/traps...arm is again bent at 90degrees at the elbow, but starting position is with the forearm parallel to the floor or at a slightly more acute angle. The arm is then rotated (90degrees or so) untill the forearm is in line with the torso.
Hope that explains it
16/2/5
Weight - 12" 6 :119: Rest Periods - 60secs
Close stance box squat (submaximal) 40x5, 60x4, 85x4, 85x4, 75x4
Chest supported row 22.5 x6 (x3) 3 sec iso
Farmers Walk 2xF
Planks - front x2min
side, 2x1min
I wanted to cut a pound or two off and gain a little slower cos my belly was opening doors roughly 2mins before the rest of my body got there, but now it wont stop! ARRRgh....oh well, cant have my cake and eat it...
Or at least cant eat my cake and not be fat :040:
Clubber/Tricky
How do u do your chest supported rows? What do u use apart from an incline bench?
anyone got a video example?
i do them with db's and a very slightly inclined bench....
I start with a 'broken' but 'set' elbow, then simply contract my rhomboids/pull my scapulae together. I also do a short isometric contraction at the top of range. I think the crucial thing is to be pulling with the rhomboids NOT the biceps/forearms.
heres a vid :
http://www.midwestbarbell.com/videos/chestsupprow.wmv
though this is more arm movement than i use, and doesnt have the iso contraction. Hope it helps.
Cheers Tricky! That helped a bit :026:
What I was looking to do was replace standard Barbell rows with chest supported Barbell rows as I need to give my lower back a rest on my new split as ATM I have BB Rows on Mon, Squats and GMs on Tues and DLs on Fri! I think this is too much tbh.. :102:
Hope U don't mind me going off topic in your journal, Let me know if u do :Tomcat:
Weight - 12" 6
i am going to be heavier than you within two weeks you big ol' dieting foo' :035:
What I was looking to do was replace standard Barbell rows with chest supported Barbell rows as I need to give my lower back a rest on my new split
Yeah, well the CSR's will certainly give your lumbars a rest compared to bb rows....bear in mind though that, really, they hit different body parts, in that bb rows = (mainly) lower lats, CSR's = (mainly) rhomboids. However as long as you've got chins in your routine (which you no doubt have) i wouldnt think its a problem
Hope U don't mind me going off topic in your journal, Let me know if u do
Not at all mate :050:
EDIT- just spotted that you said Chest supported BARBELL rows....
Ive never done these, maybe they hit the lower lats more (like reg bb rows), my guess would be that they probly hit more rhomboids than regular bb rows (cos you can bring the bar higher up your body) but not as much as db CSR's.
Also in my horrifically under-equipped gym there'd be no bench suitable....maybe use t-bar rows if you've got a CS T-bar row machine.
i am going to be heavier than you within two weeks you big ol' dieting foo' :035:
and so you should be you clown, your about 3 inches taller than me! :064:
18/2/5
Weight - 12" 8 Rest periods = 90secs
D/L 135x3, 135x3, 140x3 (x4)
OHP 62.5x3 (x6)
Rows 85x3(x6)
Powerclean and Press 30x flat out "sprint" for 30secs
Although my ego hates pulling at this weight, my form and back both like it. The OHP's were at least steady, not going down as before! Rows were good. The clean and press wasnt actually as bad as i thought it would be, i was kinda "researching" movements for tabata training.
Ok, 1st session with a revised routine:
21/2/5
Weight 12" 7 Rest Periods 70 secs
Squat 122.5 x3 (x4), 122.5 x2 (F) :017: , 120 x3
Dip 42.5 x4 (x4) PR
Chin 25 x4 (wank form) 22.5 x4 (x3)
DB OHP 22.5 x3 (too heavy) 17.5 x7 (too light)
DB 1Arm Row 37.5 x5 (x2)
Sprint 30secs X-trainer
Not too bad considering a few things needed trying out. Squatting wasnt great and it was a pain not being able to get the 20kg DB's for the OHP's as someone was using em. My left arm is just niggle-injury ridden - shoulders bad at the min, got a knot in my tri short head and the tendons in my elbow are absolutely rallied, dips were killing me.
Hey-ho, never mind, ive eaten really well today.
In fact:
at spaces of about 2hrs:
whey with oats
3 chicken thighs roasted, some fruit
cottage cheese, tin of pineapple
sirloin steak, veg, chips, 2 fried eggs,
5 boiled eggs, no yolks
TRAIN
whey with glucose
whey with oats
chilli con carne, loads of meat and veg, oatcakes
tin tuna, mullerlight yoghurt
casein
YEAH !
GoldenArrow
22-02-2005, 15:03
http://www.debiker.nl/laatstenieuws/images/upimages/thingie.jpg
LMFAO, and indeed, owned!!!
Man of Steel
22-02-2005, 17:49
http://www.debiker.nl/laatstenieuws/images/upimages/thingie.jpg
Wtf is that thing? It drives me crazy in that ringtone advert.
23/2/5
Weight 12" 7 Rest periods 70 secs
ATG Front squats 80x4, 80x4, 85x3 (F4), 80x4
CSR 22.5x5 (x3)
Farmers Walk 37.5 x2
Planks: front 1min, side 1min each
Tabata DB front squat/press :078:
Ok, good session really. The Front Squats were DEEP, did them close stance to hit the lower quads. Abs were rallied from something or other so didnt do much plank-ing really.
As for tabata front squat/press....shit, thats horrible. I was doing little girly weights as well, 12.5DB's for the 1st 2 sets, then i had to drop to 10's for the other 6 !!!! It remains to be seen whether this new routine will be too much for my back.
Sick of not gaining, gonna have to bite the bullet and put some more fat on...ive just about grown into the current belly anyway. :025:
RE the crazy frog, not only do i look like him but have similarly been in trouble for waving my knob about in public :040: ;)
24/2/5
L-flyes:
5kgx12, 7kgx12
Abducted L-flyes:
7kgx12
Rear Delt Raises:
14kg x5 (x2) 5 sec iso
25/2/5
Weight 12" 7 Rest - 70 secs
D/L 140x3 (x3), 150x3 (x2), 140x3
OHP 62.5x4 (x4)
Row 85x4 (x4)
DB Bench 20 x5, 22.5x5
Wide Pronated Pull Downs 17x5, 17x5
Another good session really, was very happy that the shoulders held up to the DB Benching, though weight was very submax...D/L's were light, but excecuted with good form so all good....Weights a bit static ATM, wanna see that climbing considerably in the next month.
Holy shit are you off the piss tomorrow then ?
Funny you should ask....
I decided that the best way to leap onto the wagon was to be blind drunk. With that in mind i proceeded to go on a massive bender Thurs, Fri, Sat nights. Much shouting, swearing and carrying on was involved.
The result:
28/2/5
Squat 122.5x3, 122.5x3, 122.5x3, 122.5x3 (spotted), 115x3 (awful depth) 100x3 (no better)
Throw a strop x1
Take my ball home x1
I will be finishing that session tomorrow then. Im a prick.
1/3/5
Weight 12" 8 Rest Periods 70secs
DB Bench 40x5 (x4) (BP to about 3/4 full range)
Chins 22.5x4, 25x4, 22.5x4, 22.5x4
DB OHP 20x6, 20x6
CSR 22.5x5 (x3) 3 sec iso.
30 sec bike sprint
Hmmm a wierd session, ive got a horrendous shooting pain in my left arm, it goes from the elbow to about mid-way up the lateral head of the tricep and has an "epicentre" there...my girl reckons thats some kind of "trigger point" for the tris and has given me some stretch/massage excersises.
Hurts like HELL to do dips, hence the DB Bench today. Felt ok actually, and didnt rape my shoulder (yet....). Chin form was a little sloppy on last set. Otherwise not 3 bad.
2/3/5
ATG Front squats - 85x4, 85x4, 90x3, 85x4 :048:
Farmers Hop - 42 kg x2
Fitball Planks - front x1min20, front x1min
Tabata Powerclean and Press - 30kg :062:
Pretty good session, forced myself to improve dramatically on the front squats due to godawful back squat performance on Monday...Farmers Hop i kinda invented due to being banned from Farmers Walking in my gym (harsh as fcuk, tho it is small)...it consists of a cross between calf raises and jogging on the spot!
Rob i think it was you who suggested fitball planks, i had feet on the medium one and forearms on the small one....tough.
Tabata pc/p ? :078: once again.
PikeKing
02-03-2005, 20:22
get a picture of your planks, you too rob
get a picture of your planks, you too rob
see what i can do....why?
PikeKing
03-03-2005, 15:31
so i can slate you :042:
4/3/5
Weight (est) 12" 11 Rest Periods 70secs
D/L 140x3, 140x3, 150x3, 150x3, 150x3, 140x3
OHP 62.5x4, 65x4, 62.5x4, 60x4
Row 85x4, 90x4, 90x4 PR, 85x4
DB Bench 40x5, 25x12
Wide Pronated Pull Downs 17x6, 18x5
Good session really, getting my d/l's back up but with better form now...Was pissed off with the OHP's afterwards but looking back it was still progress if only small. Rows were great and were with good form i think. 2 plate rows not far off now.
The big news was the bw! I weighed in on some of those "computerweigher" scales and they clocked me at 13" dead!!!! That'd be a full 6 pounds heavier than monday when i weighed on those old school "salter" analogue jobbies....im guessing theres some discrepancy but i must have gained at least 3-4 pounds i guess :025:
BTW - those "computerweighers" also pitched me at 2.5 stone overweight for my height :040:
Rogue_zero
05-03-2005, 14:17
nice work. :023:
7/3/5
Weight - 12" 12 PR (measured on normal scales!) Rest - 70secs
Squat - 122.5 x3 (x4), 122.5x3 with spotter, 122.5x1 (F2), 100x5
DB Bench - 40x6, 40x6, 40x6, 40x5
Supinated Shoulder Width Pull Downs - rackx5 (x4)
DB OHP - 22.5x5 (x2)
All in a pretty gay workout. My g/f (physio) has had another look at my arm and thinks it might not be triceps trigger point but actually a hairline fracture of the humerus :013: Dunno what it is but its sore but so localised that i only notice it when dipping. Must have broke it boxing if thats what it is....left hook on a maize ball or sommat.
STILL havnt hit 122.5x3x6 on squats, really thought this'd be the week for it as well. Oh well, onwards and upwards. All reps were nice and deep as well. My gym is shit. The bells only go up to 40kg hence the rep (rather than weight) progression on DB Bench. I also forgot my dipping belt, equaling fag pull downs.
BUT - i HAVE put on loads of weight! YAY! I knew the scales i normally use wouldnt weigh me at 13"....but pretty near. 5lbs in a week! Shithot!
LOL, we're calling weight gain a PR now i like it
It's probably because you aren't dehydrated from excess alcohol consumption for once!
Well done... soon I won't be the only fat boy here :039:
thanks, i think the onset of water retention from doing creatine for the 1st time may have something to do with it an all!
Ah yes, thats why then :024:
Well done... soon I won't be the only fat boy here
You've already got a brother in lard. :039:
9/3/5
ATG Front Squat: 60x6 Man Grip, Fag Grip: 85x4, 90x4, 90x4, 90x4
CSR: 22.5x5 (x3) 5 sec iso.
Farmers Pole Hop: bar+30 x 42secs, x38secs
Fitball Planks: 58secs, 60secs
Tabata Front Squat/Press: 4sets at 12.5 bells, 4 at 10
Cool session really. Wanted to do all the front squats man grip but my faggy wrists are too limp and bendy from constantly mincing. I'll try introduce it slow like. I invented a new excersise - Farmers Pole Hop! Cos im "not allowed" to Farmers Walk in my gym and theres no thick bar i improvised by loading 2 Oly bars with 30kg (all at one end). I then rammed the empty ends into the wall/floor and held the loading (thick) part of the Oly bars....whilst walking on't spot!
Fitball planks were weak as shit but was happy to get a few of the tabata sets with the 12.5's.
EDIT - i no doubt did not in fact invent the excersise. Its probably in Pikeys "obscure excersise encyclopedia" called "Isometric Witchety Grub Hold" or something. :042:
11/3/5
Weight - 12" 13 :035: Rest periods - 70secs
OHP - 62.5x4, 65x4, 62.5x4, 62.5x4
D/L - 140x3, 150x3 (x5)
Row - 90x4, 100x3 PR, pause, 100x1, 90x4 (x2)
DB Bench - 40x5, 40x5
Chin - 10x6, 15x5
Pissing about:
1 handed Oly barbell OHP - 30x5 each hand
Fitball planking/balancing x lots
Fall off large fitball totally x1
Winded x1
Be a bellend xall the time
Did OHP 1st to try and get it up - thought d/l's were keeping it down. They werent. Good PR on the row, grip was shit today though, let me down on that set and also on d/l's. Heavy though i am.
Top top Rowing sausage dogg :038: :023:
lmao off at your pissing about workout :037:
Sweet, deadlift almost back where it was now too...
14/3/5
Weight - 12" 13 Rest periods - 70secs
Squat - 122.5x3 (x4), 125 x3 (x2) :045:
DB Bench - 42x4 (x3), 40x5
Chin - 22.5x4 (x3), 20x4
DB OHP 25x5, 22.5x5
Best squatting ive done for ages! Ive been really static at 122.5 and never managed 6 unspotted triples at that before today. Some of the reps were absolutely flying up, hopefully the start of some new life into my squat.
Humerus/elbow is still giving me gip, though it is better every day, just by a tiny ammount. I cant wait to start dipping again. The DB Bench reps at 42 were with a spotter and im not sure how much of them i did. Most i think but after you've asked someone to pass you one up they're always so keen to hold your elbows for you!
Good squatting, i am 1lb lighter than you :D
16/3/5
Weight - 12" 12 Rest Periods - 70secs
ATG Front squat - 60x5 clean grip, 90x4 (x2) fag grip, 75x6 clean grip
CSR - 22.5x5 (x3) 5 sec iso
Farmers Pole Hop - bar+30 - 38secs, 36secs
Fitball Planks - 1min30, 1min30
Tabata Pc/P - 4sets at 35, 4 at 30
Compromised weight for grip today in the Front Squats, clean grip felt ok at 75, think it would have hurt a lot more at more weight. CSR was difficult for some reason, all done though. Titsed not to get longer on the farmers, oh well hey ho. Worked my fcuking pods off at the tabata stuff. Fell over afterwards.
I guess I'm a fag when it comes to Front squats then as I fag grip them all! :016:
Nice session Ben :038:
thanks, i reckon clean grip is better overall as it'll give you wrist development and strength as well...hurts like fcuk bending your wrists back with 80kg tho! Worth it in the end no doubt.
Think my form was probly better with clean grip as well, wasnt coming forwards as much due to bar rolling down shoulders at ATG !
heres a vid of how i was doing them clean grip (not me!) :
http://www.joeskopec.com/joeskopecfrontsq.mpg
18/3/5
Weight - 12" 13 Rest Periods - 70secs
D/L's 150x3, 150x3, 180x1 PR, 160x3, 160x3, 145x3
OHP 62.5x4, 65x2 F, 62.5x4, 60x4
Row 90x4, 95x4, 90x4, 90x4
Bench :119: 70x5, 70x5
Pronated Wide Grip Pull Downs 18x5, 19x5
Cracking d/l's today, a PR by 10kg, and with SO much better form than last time....probly not perfect but defintately ok. DAMN my piss weak OHP's though....AGAIN they fail to improve on the week before. Any suggestions more than welcome here....maybe with the db OHP and Pc/P tabata stuff im doing too much on them for strength gains?
Rows decent and with good form. My old nemesis the bench was attempted today, still cant dip cos of tricep/humerus injury....felt ok. Grip was shoulder width and bar was lowered to abs to minimise shoulder impingement....we'll see tomorrow how sucessful. TBF weight was piss weak, only RE and was taking it easy.
Cool D/L's :035: nice rowing aswell...
Do u PP your OHP's once you can't get no more?
No. Not really anyway. If the last one will go up with a tiny nudge i'll do it but otherwise just throw the bar down and take my ball home! :D
Have you found doing a few PP's at the end has helped strength?
BengDogg
19-03-2005, 07:21
you piss weak ohps suck so much that they are quite a bitheavier than mine :(
No. Not really anyway. If the last one will go up with a tiny nudge i'll do it but otherwise just throw the bar down and take my ball home! :D
Have you found doing a few PP's at the end has helped strength?
Yes :045:
i'll give it a go then mate. Thanks.
Beng - sorry !
GoldenArrow
19-03-2005, 18:08
Just noticed the thread title is spelt wrong...
GoldenArrow
19-03-2005, 18:19
er.
My journey in Myofib Hyperftrophy
Err...no....thats...erm....exactly how i wanted it. Im training for a new far out goal that you'll never have heard of Turner. Its called Hyperftrophy...similar to hypertrophy but better, cos it, er...makes you talk like Mr T, and er... makes you sneeze less. :045:
20/3/5
abducted l-flyes - 7x12, 7x14, 7x14
...for some reason reg L-flyes were hurting my left RC today so did all abducted.
Rear delt raises - 14x6, 14x6 (3 sec iso)
GoldenArrow
20-03-2005, 20:30
7 what? Bar or dumbells?
GoldenArrow
21-03-2005, 06:27
Sounds like ego lifting to me!
bollocks. 7kg is fcuk all, i have had loads of probs with my RC's as you know, so why the fcuk would i piss about with them? My form is completely strict.
GoldenArrow
21-03-2005, 14:45
Well I use 2.5k dumbells for that exercise...
22/3/5
Weight - 13" PR <buff> Rest Periods - 70secs
Sq - 122.5, 122.5, 125, 125, 125, 122.5
DB Bench - 40x7, 40x7, 40x6, 40x6
Chins - 22.5 x4, 20x4, 20x4, 20x4 TOSS! :011:
1 Arm Oly Bar OHP - 25kg x5 each arm
DB OHP - 25kg x5....last 2 were PP's really.
Squats were cracking, no spotter so hard to judge depth but i think it was ok-ish. DB Bench...not bad, back to Dips next week, cant wait. God only knows what the davro with the chins was, they were competely wank.
Rogue_zero
22-03-2005, 21:44
sound intense mate. Nice one
24/3/5
Rest Periods - 70 secs
Front squat - Clean grip 60x6, 80x5, Fag grip - 90x4, 90x4, 90x4
CSR - 22.5x5x3, iso - count to 8 in head
Farmers Pole Hop - bar+30 x44secs, x34secs
Fitball Planks - 1min20, 1min14, 45secs
Tabata Front Squat/Press 12.5dbs 4 sets, 10's 4 sets
Not a great session. Something just felt poor about the Front Squats, not in the zone at all really. Form was appauling on a couple of reps. Tried to clean grip 90 but couldnt :011:
Farmers Hopping was better than last week though. Had to train and time myself alone on the tabata stuff so just didnt get as motivated as last week when i had a pal training with me.
Hey ho, been a month off the piss now so at least i can go out and stove me head in with beer. :025:
Have u noticed a difference in your physique from staying off the beer?
count to 8 in head
progressing well, you'll be up to double figures in no time ;)
Have u noticed a difference in your physique from staying off the beer?
NO. I had the cleanest month of my entrire life. No drugs of ANY kind (beer, caffeine, aspirin etc) do you know how much better i feel for it? Exactly 0% better. Im not sleeping better, training harder, more alert, nothing! Just more bored.
I have however come to some conclusions about me not drinking:
(..i wont generalise them to everyone...)
1. Not drinking is for cnuts. Well, not for me anyway.
2. Not drinking IS boring
3. Not drinking MAKES ME boring - most banter originates in the pub
4. Not drinking makes life go waaay to slowly and realistically.
5. Going out with my bird AND not drinking makes me feel like im in a bad dream and any moment im gonna wake up having passed out with my head in a puddle of lager surrounded by my pals, and then say "phew for a minute i thought i sober AND out with my bird!".
26/3/5
Rest Periods - 70secs
Knee height rack pulls - 160x3, 180x3, 180x3, 190x3, 180x3, 180x3
OHP - 62.5x4, 62.5x4 F@4, 60x4, 60x4 F@4 :013:
Row - 90x4, 90x4, 95x4, 95x4
RE bench - 75x5, 75x5
RE Wide Pronated P/D's - 18x5, 19x5
Ok, trained in my birds gym...never done rack pulls before was amazed at how much easier compared to a full dead. Bar was starting just below my patella. 190 flew up, prolly pull 210 for one. I've had enough of these OHP's being shit though, ive decided to move my D/L day to Mon. This way i'l lbe doing the OHP'ing BEFORE the Tabata training (that also uses my shoulders) in the week. Hopefully that'll work.
Yeah, but HELL dont my quadratas lumborum and erector spinae know about it! That'll teach me to work supra-maximally.
yep, lockouts are the worst, you don't want to move for 3 days
and cos of the program switch-up ive gotta D/L 2moro as well :022:
Nice Pulling Trick! Good luck with the DL's tomoz :042:
29/3/5
Weight - 13"2 PR Rest Periods - 70secs
Speed Deads (d/o) - 100x3, 110x3, 110x3, 115x3x3
OHP - 60x4, 62.5x4x3
Row - 90x4, 95x4x2, 90x4
Dips - :117: 14, 20
Wide pronated PD's - 18x5, 19x5
The good - I was worried about doing ME deads so i just busted some speedy D/O's and they were easy and didnt fry my back.
Dips are back! That hairline fracture must be more or less healed. Well heavy :025:
The bad - The old shoulder injury is niggling again, most probably agrovated by the benching on Sat.... :011: Will i ever be fcuking injury free? Ive been a little slack with the RC work to be fair. This sounds wierd but im sure my bird sleeping with her head on my shoulder doesnt help..... :017:
31/3/5
Weight - 13" 2 Rest Periods -70secs
ATG Front squat - 80x5 cg, 90x4 fg, 90x4 fg, 80xF cg, 70x5 cg
CSR - 22.5x3x5 6sec iso (count 8)
Farmers Pole Hop -bar+30 42 secs, 40secs
Fitball Planks - 1min, 1min20, 1min30
Tabata - er....could not even nearly be arsed :018:
Bi/Tri cable press/curl superset 4 a laugh x1
Shocked surrounding pumpers by repping stack+all add ons for 14reps x1 :031:
3/4/5
rest periods - 70secs
Squat - 122.5x3, 125x3, 135x1 PR, 140x2 PR FCUK YEAH I FCUKING RULE :045: , 125x3, 125x3 (last one spotted)
Dip - 40x4, 40x4 didnt want to push it with the recovering fracture so:
DB Bench - 40x6, 40x6
Chin - 20x4, 22.5x4, 22.5x4, 20x4
DB OHP - 22.5x5, 22.5x5
Great session. Have been thinking about maxing out on my squat for a while, didnt expect it to go so well though. 135 absolutely flew up....140 wasnt that much hassle so went for a double, needed a spot to get the second up to be fair but i was SO in the zone for the squattin today felt really aggressive and hyped. :029:
Fantastic being able to dip again, 1st 2 sets felt good, the rest period after the 2nd i could tell i was recovering from injury so switched to DB Bench.
Chins were shit again, i guess it must just be this fat suit ive got on thats hindering them ATM.
4/4/5
L-flyes - 3kgx12, 5kgx12, 3kgx12
Abducted L-flyes - 3kgx12, 5kgx12, 5kgx12
Man of Steel
04-04-2005, 22:38
Is that all you done?
Yup! Phew, was a toughie that one....and im really not looking forward to my 2sets of rear delt raises on Friday. (all shouler re-hab stuff mate)
Man of Steel
05-04-2005, 12:25
Ha, I understand.
wish I knew for sure what an abducted L-fly was... anyone got a video demo or pic :032:
Think clubber described it before,standing position and start with dumbell at the midpoint of a hammer curl and move arm out to side away from body,if you see what i mean?
Yeah, got ya, cheers Neil.
If i remember rightly, you've got that covered anyway Lactic cos you do cubans and they're very similar
5/4/5
d/l - 140x3, 160x3x5
OHP - 62.5x4x3, 62.5x3 F@4, 62.5x1
Row - 90x4, 95x4x3
Bench - 60x6, 70x5,
Wide Pronated PD's - 19x5x2
Not bad, not great. Just cant get past these fcuking niggley injuries. Their not serious to stop training altogether, just painful enough to fcuk me up on certain excersises. Shoulder that i niggled on bench feels ok now but the humerus fracture is playing up again...just as i though id sorted it. :013:
7/4/5
fr sq - clean grip - 75x5, 80x5
fag grip - 90x4, 95x4
CSR - 22.5x5x3 7sec iso (count 9)
2" Farmers Pole Walk - 42secs, 34secs @ bar+30
Tabata pc/p - 30kg
Not bad front squatting, the clean grips are coming on ok....the 95 was a bit shonky form wise though. I realised ive been shuffling rather than walking like a Farmer so i altered that today after that talk about static contraction trainng. I actually saw Ralph while doing the tabata stuff :078: , thankfully all that came out was 2 bits of sweetcorn!!!
Oi,
WHY T HE **** ARE YOU BENCHIGN YOU TIT HEAD?!1111
Every thing i do horizontal push wise is determined by fcuking injury at the moment. Ive 2 problems:
a) a wierd and very sharp pain thats very deep and located somewhere around my mid-humerus. Initial diagnoses were tricep trigger points or delt humerosity insertion, then it was deceided it could be a hairline fracture of the humerus.
That was pretty much OK, though its playing up again now. Dips absolutely RAPED it, so i was doing DB bench as that was OK.
b) a recurring and vague problem with my shoulders caused by imbalance and/or impingement.
That was always aggrovated by bench, though recently, with better form, it hadnt been hurting them so much.
As dips were out the question, bench its been.
I think im gonna take a week to recover/deload next week and see how that helps.
a recurring and vague problem with my shoulders caused by imbalance and/or impingement.
Snap! I saw a physio about this a little while ago, and (if it's the same thing) mine is getting sorted by lots of chins, ensuring at all times that your posture is military-straight with you shoulder blades pulled back and down and massaging the painful area in the shoulder really hard to break down the scar tissue. It's working quite quickly actually, and the physio said there's no reason to stop benching. :038:
12/4/5
letter drill
10x each of Y,T,M,L no stops.
Much harder than youd imagine....not like you're gonna fail or owt but you feel it after.
13/4/5
Weight - 13" 1
forgot to add....this week is deload/let niggles heal week (hopefully)
so:
Squat - 60x6, 80x6, 100x5, 100x5
Deadlift - d/o 70x6, 110x5, m/g 110x5, 110x5
CSR - low pulley with bar, 10x5x3
Planks - 2 fitballs, 1min3s
Feet on one ball, arms on floor 1min10s (much, much harder ab-wise than 2 fitballs, less core stab. work tho IMO).
Letter Drill
15/4/5
letter drill
l flyes
HIIT sprinting.
All done.
Eats 15/4/5
Whey and oats
Turkey 150g, 100g nuts, banana
4 eggs
Family Sized Toad in the Hole (1100 cals baby !!)
Post training whey/glucose
Banana
Tuna Steak, chips, brocoli, sweetcorn
300g cottage cheese, load of pineapple as well
fat free flapjack
casein with oats
:dive:
Toad in the hole oh goddam i love toad in the hole! No fair i want my apetite back
Dammit, I wish my appetite would go away! What's your fat-free flapjack? Is it full of sugar instead, or is it one of those Dorian Yates jobbies?
Dammit, I wish my appetite would go away! What's your fat-free flapjack? Is it full of sugar instead, or is it one of those Dorian Yates jobbies?
No, just these ones from my local shop, they're called "Cafe Classics 90% Fat Free Flapjack" this is the nut. breakdown:
per 100g
425 Cals
4.2 Protein
58g Carbs
8g Fat
Toad in't Hole is nice, but without a doubt the dirtiest sounding foodstuff of all time. :045:
12/4/5
weight - 12" 4.5 rest periods - 70 secs
priorities have changed....
No.1 priority is sorting out my impingement and general shoulder probs
No.2 priority is playing in this rugby 7's tournament ive somehow got roped into
Next 2 weeks training is:
1. Upper Body mass/strength
2. Lower body mass/strength
3. Shoulder re-hab
4. Power/speed
something like this:
Mon - 1
Tues - 2
Weds -3
Thurs - 4
Fri - 3
Sat - 1
Sun - 2
and so on....
there will be no parrallel pushes whatsoever for the foreseeable future. There will be LOTS of pec min. stretches obviously.
Today:
OHP - 60x5, 60x5, 60x5, 60x4, 60x4 (5x5)
Chin - 20x5, 20x5, 17.5x5, 17.5x4, 17.5x3
Row - 90x5x5
Shrug with scapulae retraction 110x5x3
Rugby training is going on every other day or so and is basically HIIT.
13/4/5
Lower Body Hyp/Strength
sq - 115x5x5
ballistic lunges - 60x5 awful depth :011: 40x5, 45x5 much better depth
OK....not squatted for over a fortnight, so was very happy to get 5x5 at 115. I'll shoot for 120 next week.
Ballistic lunges.
BEJESUS those fcukers HURT! Pikey. Respect.
I guess 'cos these were the 1st time i tried 'em they seemed worse. Hopefully next week i'll be able to bust a plate 5x5.
Im going for a contrast shower now. :044:
PikeKing
20-04-2005, 22:18
ballistic? I assume you mean stepping forward into a lunge and then pushing yourself back to a standing position? If so, they are called dynamic in pikey world.
first time doing them, expect major doms
60kg for 5x5 definately doable, want to make it harder, use a front squat grip, that way you cant GM them up
dynamic lunges it is then. Im dreading the DOMS. im sore as fcuk already and its only been a few hours. Front squat clean grip or fag grip?
PikeKing
21-04-2005, 08:08
dynamic lunges it is then. Im dreading the DOMS. im sore as fcuk already and its only been a few hours. Front squat clean grip or fag grip?
whichever, i use the fag grip, but i normally just put my arms out in front of me
GoldenArrow
21-04-2005, 09:43
The less you're holding the bar the less you will be able to lean.
omg that fcuking hurts. Ive got bleedin OMS ! I didnt even get the benefit of the delay! Out of the gym, 1/2 hr later and....agony!
21/4/5
Shoulder re-hab
Letter drill - 10 of each
Towel Over-heads - 50
L-flyes seem to be aggrovating the impingement pain, which only begins to go away after the inflammation has 1st dissapeared so none of these for a while.
Did you know that your shoulder stabilisers all react differently to pain? The subscapularis, for example, just shuts down and stops working completely at the 1st sign of pain.
What a cop out ! ;)
PikeKing
21-04-2005, 20:26
omg that fcuking hurts. Ive got bleedin OMS ! I didnt even get the benefit of the delay! Out of the gym, 1/2 hr later and....agony!
only real men do lunges :027:
Yup. Anyone who thinks its a girly fags excersise should try throwing a few dynamic sets out after their squats.
Limping off for another contrast shower.
Oh yeah, and i have to go down stairs sideways, like a crab !
Power/Speed
22/4/5
Power cleans - 60, 60, 70x1x8
BTK Rack Pulls - 160x3, 160x3, 170x3x3, 160x3
Fitball planks - feet on one, ass high, 2min, feet on one, arms on t'other - 1min30
HIIT sprinting (6x100m sprints, 40secs rest)
24/4/5
Hyp/strength upper bod
OHP - 60x5, 60x5, 60x4, 60x5, 60x4
Chin - 18.75x5, 18.75x4, 18.75x5, 18.75x3, 18.75x3
Row - 95x5x5
K....OHP decentish, felt hard. Chins have fallen right off the map though recently the only explanation is that im wearing this fat suit. It wasnt long ago i was pulling 25x3, now i cant even get 18.75 for 5 !!!
Rows is also a funny one, 95x5 was easy. On a couple of reps technique could have been a tiny bit stricter...i.e. less trunk movement only arm movement. Go up to 100 and only count super-strict reps or do 95 again? Im no-where near failing (not that im looking for failure) with 95.
I'd say go heavier. Unless it's really dodgy and looks like half a row and half a pull clean!
100, switch to 6x3 and turn it into 5x5
good idea...i'll do that Tim lad :032:
25/4/5
Weight 13" 5
Squat - 120x5x3, 120x4, 120x3
Dynamic Lunges - 40x5, 45x5, 45x5, 45x5
All done and dusted.
PikeKing
25-04-2005, 21:27
how were the lunges this time?
Cool session Ben :023:
I think I may have to give me self a go at these Lunges... :045:
how were the lunges this time?
Yeah a lot better mate...i reckon i could have rinsed a fair bit more weight had it not been for a knock i picked up playing rugby that was giving me a bit of grief.
Oh forgot to try them with front squat grip. Ah well, i'll do it next time. Depth wise, do you go till the knee of the 'trailing' leg pretty much touches the floor? Thats what ive been doing...
I tell you, after this 7's tournament, NEVER AGAIN....jesus, its like every time i train (rugby) my body's screaming "why the fcuk are you sprinting with this fatsuit on...you're gonna disable yourself you prick!"
26/4/5
Shoulder rehab
letter drill 10x each letter
abducted l-flyes - 3x10, 3x10
towel over heads - 50
27/4/5
Power+Speed
Power Cleans - 70x1x3, 80xF, 80xF, 70x1x5
BTKRP - 170x3, 170x3, 180x3, 180x3, 180x3, 170
Tricep Push Down - stack+10kg x10, x8
Core - feet on fitball forearms floor x2min
HIIT circuit - boxing, skipping, running, kicking.
lol @ the fatsuit you twerp
22/4/5
Weight - 13" 7 yeeeeeeeeahhhhh bring it BEEATCH ! i rule.
OHP - 60x5x5 <buff>
Chins - 18.75x5, 18.75x5, 18.75x3x4
Row - 100x4x3, 80x8
k....Obviously well pleased with the weight, that was my ultimate goal weight before cutting a little for the summer (...the belly is opening doors before the rest of the body gets there again ATM). Also happy to get 5x5 at 60kg finally.
Chins shit. Rows were a prob cos i got a blister under one of my callouses on Weds and burst it with some rusty scissors and now its infected. And it hurts a lot to hold 100kg with it.
Nice rowing and ohping Ben. :023:
Everyone's having prob's with calouses at the mo, mine have near enough healed as I haven't DL'ed for 2weeks! :022:
Chins and rows in the same session? :017:
Congrats on OHP.
nice session. chins and rows in the same session are for real men like you and me pal, don't listen to them southern faires that pass out at the sight of hard work.
Ahhh, that's sweet sticking up for your boyfriend :050:
nonsense. For a start 'boyfriend' implies that we are on even terms wheras Bobby Boy is clearly my beeeaaaaaaatttttttttttch !
i will kick you in the nuts for that ben
23/4/5
Hyp/Strength lower
Squat - 120x5x5
Dynamic Lunge - 50x5x5
im ace.
nice squats. good session
2/5/5
PC - 70x3x1, 75x4x1, PR, 70x3x1
BTKRP - 170x3, 180x4x3, 170x3
dont think im dipping enough on the catch of the pc's, though its hard cos i always have doms after doing lower bod 2 days previous. Rack pulls felt heavy, played a full contact game of rugby yesterday, caught up with me on the pulls a bit.
Congrats on the PB. Erm, 4 times!
hehe bit of a skanky one really, i knew i could do it and ive only been doing them 2 weeks !!!!
Hmm, cheeky! Still, they all count.
Just checked-out the online comp - your Wilks is about 0.3 ahead of mine. First to 300 isn't a great big fat jesse?
cool. Be a while for i set any new totals i guess, im going to start periodisation as soon as i understand exactly what it is ( :D ) and cutting too.
either way i'll rinse you. :029:
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