View Full Version : The weak get eaten
I am ferrel to say the least. A bit in the wars at the moment, but will train as much as possible until full health is restored. This is taken from the other thread:
Right, I spent 4 hours thinking about this, nodding and 'yessing' at the wife while she babbles inanely about her day at the salon.
Anyways, I came up with this as a template:
ME: 1. Load 2. Volume 3. Supramaximal 4. Assist
DE: 1. Speed 2+3. Weakness 4. Assist
-It makes sense to include speed work as the benifits must outweight the cons.
-I need volume @ high loads, hence the slightly unorthodox nature of the 2nd exercise on ME days.
-5x5 is a great comprimise for strength/hypertrophy and volume.
-2 exercises that work on weakness for a particular lift are both on DE day, as these will not be high tension wise (bottom position bench for example uses about 80% the load you would normally bench) it fits in nicely.
-I am and have been for some time a big fan of supramaximals (1/4 squats etc etc, and now board press).
Taking the following into consieration, I scribbled this down on a peice of till receipt (this is version 104.10289474 BTW) at work.
Week 1+2
ME Squat/Deadlift
1. Squat - 3RM.
2. Back off 20% and triple it until only get a double.
3. 1/4 Squat - 2x5.
4. Core - 3x10
DE Bench
1. 50% Bench - 5x3
2. Paused Bench - 5x5
3. Close grip bench - 5x5
4. Row -5x5
DE Squat/Deadlift
1. 60% Deadlift - 5x2.
2. BTK Rack Pulls - 5x1.
3. Super Low Box Squats/BP GM or Squat- 5x1.
4. Static Hold - lots.
ME Bench
1. Bench - 3RM
2. Back off 20% and triple it until only get a double.
3. 2 Board Press - 2x5
4. Chins - 5x5
Week 3+4
ME Squat/Deadlift
1. Box Squat - 3RM.
2. Back off 20% and triple it until only get a double.
3. 1/4 Squat - 2x5.
4. Core - 3x10
DE Bench
1. 50% Bench - 5x3
2. Bottom Position Bench - 5x5
3. DB Bench - 5x5
4. Row -5x5
DE Squat/Deadlift
1. 50% Box Squat - 5x2.
2. ATK Rack Pulls - 5x1.
3. SLDL - 5x5.
4. Static Hold - lots.
ME Bench
1. Close Grip Bench - 3RM
2. Back off 20% and triple it until only get a double.
3. 1 or 3 Board Press - 2x5
4. Chins - 5x5
I hope to get my combined SQ/B/DL total up by 30lbs a month for the next 6 months.
I will definitely be following this one, what's the thinking with 1/4 squats, not questioning just ignorant? Hope the injury is sorted qiuick man.
what's the thinking with 1/4 squats, not questioning just ignorant? Hope the injury is sorted qiuick man.
Im guessing its conditioning the body to handling supramaximal loads, without failing??? Or it could be that im more ignorant than even you Narc ;) .
Snap with the "get well soon" Rob.
oh yeah, and nice to see you got a journal on the scene
I will definitely be following this one, what's the thinking with 1/4 squats, not questioning just ignorant? Hope the injury is sorted qiuick man.
Supra's are awesome. After 3 weeks of doing 1/4 squats with 160-180, squatting 150x1 felt hard, but tripling 130 was frankly, easy. The squat is still hard, but the shock you get from the sheer weight on your back as you approach your 1RM is not there anymore. When I get my 1/4 squat to 200kg I am going to stop it and start working my way down the rack with 200, so a 1/4 squat becomes (over a period of weeks) a 1/2 squat, and so on.
Training commences monday, my legs still hurt, but we will see how it goes.
Also, weight is down to 194, prolly because I am alseep for 16hrs of the day and drink so much I don't get hungry. This stops monday.
Monday= ME Squat and 4500kcals, of which 350g are going to be protien.
EDIT: Also, haven't trained in 8 days and ate f-all apart from xmas day so I assume my lifts will suffer for the first 2 weeks until I get back up to 200lbs. Not to worry, I can't ****ing wait.
That's what i suspected, i'm thinking about squatting twice a week once i get my rack, [adding a few in on deadlift day] i was thinking ATG repetition effort but perhaps getting used to massive weights on my back may be more beneficial? Anyway i'll stop clogging your nice new journal with questions, good luck, or, in light of our new competition, break a leg!
Narc, how about:
1.
Squat medium (3x5)
Deadlift heavy (3x1)
2.
Bench etc
3.
Squat heavy (3/2/1RM)
1/4 Squats (2x5)
Deadlift assist, SLDL etc (5x5)
Question away, thats what boards are for.
Well i really like what i'm doing at the moment and i've only just started it so i want to keep the structure:
Deadlift [heavy but good volume too 4x3 might move to 4or3x2 but if i can single it i can double it]
Bench [same as above 1-5 method]
Squat [again heavy and good volume 6x4]
Military [heavy] + Bench [light, at the moment i'm planning incline purely for not wanting droopy tits reasons but essentially RE 3x8]
But i'm thinking some extra squats [front, 1/4, RE ???] on DL day
Bench is a poor lift and squat is obviously going to be having never done them so i want to give the extra attention to them right now, DL is good but i was thinking of changing military for clean and push press which would be a little like DE deads?
There's other shit in there too but that's the structure.
Question away, thats what boards are for.
Cool just wasn't sure you'd want it in your journal, feel free to move.
EDIT: ps you crafty bastard, just read your above edit, you've been deconditioning.
Yes some low volume 1/4 squats on DL day would be fine. 2x5 seems to be ok CNS wise, any more than that and I presume your risking burnout. Keep the load high, even if you only get 2x3-4 thats fine.
Not my kind of routine, dont have the time to analyse it, but we shall see...
Kneeling squats are great for supra max weights, I did 360kg the other day, very easily. Dont be afraid to put weight on the bar, I found I could handle much more then I thought I could when I just went for it.
Good luck.
p.s you dirty little post whore! You've doubled+ my count.
GoldenArrow
31-12-2004, 18:28
Welcome back.
Thanks. I'm just passing. Good to see your ribs are better.
YAY! My No1 post whore buddy is back!
Howdy dude. Its westside (not my kind of routine either TBH, but I want results - so I am staying open).
How've ya been?
What you pressing on your TBDB's? I tried clean and press with my 2.5" Rolling thunder DB and only managed 32.5kg :( Very humbling.
Planned eats for today:
1. Flax oil (10ml), oats 50g, whey 50g, 750ml milk.
2. 4 eggs, lots of bread with dairylea. 500ml water.
3. 200g tuna, 2 large potatos. 500ml water.
4. 50g whey, 500ml milk.
5. 250g meat/fish, 100g rice. 500ml water.
6. Flax oil (10ml), 50g oats, 500ml milk.
7. As much cottage cheese and water as possible.
Actual eats for today:
12:25 - Woke up.
12:30 - 75g oats, 1 pint milk, coffee.
12:45 - 10ml flax oil in juice. 500ml water.
13:15 - 50g whey in milk.
14:00 - Train. 1 litre water.
15:45 - 4 eggs, 1/2 a loaf of bread. 500ml water + coffee.
16:30 - 500ml powerade to keep me ticking over whilst shopping.
17:00 - 3 tins tuna and 2 large potatos. 500ml water.
19:00 - Crsips and JUICE in a PUB.
20:00 - 3 bananas. 500ml water.
21:00 - 2 cheese and ham toasties. Coffee.
22:00 - 1 pint milk.
01:10 - 8 baby bell cheeses, 1 pint milk.
4000kcals+/300g protien.
What you pressing on your TBDB's? I tried clean and press with my 2.5" Rolling thunder DB and only managed 32.5kg :( Very humbling.
Pressing as in OHP is 37.5kg using 2" DB's (5x5). Strict of course with full ROM, not upper arms parallel to floor. Like I said before, since using TB's I have lost no lb on all lifts, which is cool.
OHP is a weakness of mine :022:
How much you doing on regular DB's?
Squat - 3RM.
60x8 80x5 100x3 110x3 115x3 120x3 125x2 130x3.
[B]Squat - 80% 3RM.
105x3 105x3 105x3 105x3 105x2.
1/4 Squat - 110% 1RM.
165x5 165x6.
Weighted Situps + Russian Twists.
Lots.
Immediatly: Stretch lower body. 45mins later: Ice bath.
On the whole, I was not as dissapointed as I expected to be. Didn't think I would triple 130kg TBH. Wanted more volume on 80% squats, but nothing I could do about that apart from attack it next week.
EDIT: New gym is cool. I will ignore the BBers for now.
Thassalotasquat, nice one!
Pressing as in OHP is 37.5kg using 2" DB's (5x5). Strict of course with full ROM, not upper arms parallel to floor. Like I said before, since using TB's I have lost no lb on all lifts, which is cool.
OHP is a weakness of mine :022:
How much you doing on regular DB's?
Regular DBs? No idea. I only ever do thick bar OHP and usually for reps or 2-5. Last time I did 3RM with my 2" bar on OHP I got 65kg or sommat.
EDIT: New gym is cool. I will ignore the BBers for now.
Fcuking vermin, they're everywhere...
^^^^^Joke^^^^^
Thassalotasquat, nice one!
Cheers. You know why I do alottasquatting? Squatting works. Take heed, Mark.
PikeKing
03-01-2005, 17:09
how do you take your ice baths?
GoldenArrow
03-01-2005, 17:12
Ok, i read the rest of the thread. That last post was unrelated to anything!
how do you take your ice baths?
Get about 30 cubes of ice [not much I know, but its all we have in the house] and stick them in a freezing cold bath. Sit in it so the water just covers your cock and covers about 2/3 your legs (the top of your quads have to have water splashed on them/the cold shower running on them) and sit there for 120seconds. Get out. shiver a bit. Jog on the spot a bit. Get back in and repeat 3 times.
Ok, i read the rest of the thread. That last post was unrelated to anything!
WHUT?
PikeKing
03-01-2005, 17:22
Get about 30 cubes of ice [not much I know, but its all we have in the house] and stick them in a freezing cold bath. Sit in it so the water just covers your cock........
thanks for that :104:
Cheers. You know why I do alottasquatting? Squatting works. Take heed, Mark.
:015:
(50%) Bench - Doubles and triples, lots of.
40x5 40x3 45x3 45x3 50x2 50x2 50x2 50x2 55x2 55x2
Paused Bench (2sec) - 5x5
60x5 65x5 70x5 72.5x5 75x5
Paused CGBench (2sec) - 5x5
60x5 60x5 65x5 70x5 70x5
BB-Row - 5x5
60x5 70x5 80x5 90x5 100x2
Cuff work - external rotations.
1x20/arm.
Not bad. 3 things learned.
1: I like doubles instead of triples for speed benching.
2: I need to get my form on benching better. It varies between good and bloody awful.
3: I do not need to pause my close grip benching.
BBers at new gym really pissing me off.
0830 - Coffee, 50g whey in 1 pint milk, 500ml water.
0900 - 3 bananas, water.
1000 - Train, lots of water.
1130 - 4 eggs, 10ml flax oil, lots of bread. 1 pint milk.
1244 - 2 sausages, 6 slices bread, 1 pint milk.
1330 - Tuna sandwiches x lots. 500ml water.
1400 - Starbucks. Lots of coffee.
1430 - Sleep.
1735 - Wake up again.
1745 - 4 eggs and 3 rounds toast. Milk.
1800 - Went to work and forgot nuts and whey - ARRRRRRRRGH.
2200 - 500ml water, hula hoops, macaroni cheese.
2340 - 500ml water, 120g tuna.
SHITTY diet today. Not happy. Fell asleep without munching lots first, then to top that of, went to work for 4 hours without my nuts and whey!!!!!!
BB-Row - 5x5[/B]
60x5 70x5 80x5 90x5 100x2
nice row.
You must keep a field full of chickens and a small dairy in business mate!
nice row.
You must keep a field full of chickens and a small dairy in business mate!
LOL. Thanks.
BBers at new gym really pissing me off.
Ha ha you've only been there two day's!! Nice benching, think i'll go and do some myself now........
2: I need to get my form on benching better. It varies between good and bloody awful.
What exactly is going wrong for you?
What exactly is going wrong for you?
I don't seem to be very 'sturdy' sometimes. No matter how I set up, sometimes I just can't hold my lats in to the same degree as normally, or I get half way through benching a rep and realise my elbows aren't tucked. Its just annoying silly things like that.
I'll try and get a video of a 5RM attempt and you'll see what I mean. 3/5 reps are great, 2/5 are shit.
Recovery workout.
Band stuff. OHP/GM/OHext etc etc.
Stretching.
Neck work.
Cuff work.
10mins walk on maximum incline treadmill.
More stretching.
1200 - 100g oats in milk. Coffee. 500ml water.
1300 - 50g whey in milk. 500ml water.
1400 - 10ml flax oil, 4 eggs, whole loaf of bread. 500ml water.
1430 - 4 jaffa cakes, coffee. 500ml water.
1500 - 500ml water.
1530 - 2 bananas.
1700 - 2 kidneys, 400g beef, 2 potatos. 500ml water.
1800 - 400g pinapple. 2x500ml water.
1200 - 100g oats in milk. Coffee. 500ml water.
1300 - 50g whey in milk. 500ml water.
you dont half get up late lazy arse! Keep going with the benching mate, you'll get there. At least you can bench eh?
****er's up later than me and i work till 3am!
Some nice eating lately Rob, i think i'm gonna have to try harder.................
I only stay up late ATM 'cos I am not back at uni and don't work in the daytime. I find it hard to get to sleep before 12 as it is, let alone when I have nothing to get up for. All my mates/gf are working and so I am boerd shitless all ****ing day :(
Besides, sleep is one of the most underrated things in BBing/Strength training. I don't half perfrom better after 10hrs sleep than I do with 6.
Narc', yes mate. Your gonna have to eat ALOT to beat me, let alone Gav. [under breath]*fat bastard*[/under breath].
Narc', yes mate. Your gonna have to eat ALOT to beat me, let alone Gav. [under breath]*fat bastard*[/under breath].
hmm yeah and that "stacks of knowlege and facilities" is probably not gonna do him no harm either....oh, did we forget to tell him the 'no iron proffessionals' rule ? ;)
Look back at the last page and see how much I have eaten in the 5 hours I have been awake.
hmm yeah and that "stacks of knowlege and facilities" is probably not gonna do him no harm either....oh, did we forget to tell him the 'no iron proffessionals' rule ?
??? Fcuking drunken northerners, can't make out a word they're saying
Havign ghone to sleep at 2200 last night, and only having been awake for 10hrs yesterday, I expected to wake up about 8 or 9 at the latest. Well....
1210: Woke up.
1212: 100g oats in milk. Coffee, 500ml water.
1300: 1ltr water.
1400: 50g whey + 10ml flax oil in milk. 3 bananas. 500ml water.
1430: 4 eggs, 1/2 loaf bread. 500ml water.
1500: 500ml powerade.
1530: Train + Water.
1720: 2 cans tuna on 1/2 loaf bread. 500ml water.
1800: 50g whey in milk. 500ml water.
Don't hang about with your eating do u Rob! 2 mins to make porridge and a brew... don't u brush your teeth, wash your face when u get up? or is that too gay :036:
I brush my teeth after breakfast, other wise whats the point?
I use listerene about 10 times a day and brush every morning and night otherwise with the amount I eat my teeth woudl fall out in a week.
Listerene is the biggest scam ever. It's just ethanol.
Warm water and salt is both cheaper and better for your mouth.
Listerene is the biggest scam ever. It's just ethanol.
Warm water and salt is both cheaper and better for your mouth.
Doh.
60% Deadlift - 10x1
60x5 100x2 120x7x1 120x3 (all d/o)
BTK Rack Pull - 5x1
140x1 145x1 150x1 155x1 160x1
ATG Bottom Postition Squat - 5x1
60x1 80x1 90x1 100x1 100x1 (HARD)
Thick Bar Static Holds - a few
100x1 120x1 140x1 160x1 180x1 (all for 10seconds) 200xF
Thick Bar Curls - 2x8
40x5, got boerd.
Plate Curls - erm.....
10x8 10x10 10x5
Good session. Not much to report. ATGBPS was hard, very hard. These will be a permenant feature of my routines from now on if I am not deadlifting heavy. Grip stuff was boring TBH, not sure why.
Looking forward to tomorrow. (ME Bench).
ATG Bottom Postition Squat - 5x1[/B]
100x1 100x1 (HARD)
:) very nice work. Well in.
Thanks. It was insanely difficult to climb under the bar more than anything. Its shocking how low ATG really is. The bar was prolly at about lower-mid thigh height when you stand next to it. Then once you have spent 30seconds sweating, swearing and stressing under it, you've got to squat the bastard up!
1130 - Wake up.
1131-1240 - Help my dumb ass mate fit a new alternator to his car.
1245 - 4 eggs, 3 crumpets, coffee, 500ml water.
1300 - 1/2 tin of beans, 500ml water.
1400 - Train + lots of water.
1600 - Tuna, baked beans, cheese, in a bowl. 500ml water.
1630 - 50g whey in milk. 500ml water.
1700 - 200g cottage cheese. 500ml water.
Grip stuff was boring TBH, not sure why.
Then put some weight on the bar you homo.
Bench - 3RM
40x10 50x5 60x3 70x3 80x3 85x3 90x2
Bench 80% 3RM
72.5x3 x3 x3 x3 x3 x3 x3
3" Board Press - 2x5
80x5 80x4
Thick Bar Chins - 5x5
Bwx5x5
Cuff Work - Ext Rotations
Lots of.
Shitty workout. Only got 90x2 when had 90x3 before xmas. No idea what went wrong, but its a ****ing good job I had some guy spotting me. Very pissed off. Will crush it next week. Thick bar chins were hard.
EDIT1:Forgot to add the fact my chins were thick bar.
EDIT2:Board press was very cool too. Enjoyed that.
Then put some weight on the bar you homo.
I know. As soon as I failed 200kg 2" bar static hold I just lost it. I have used well over that before, no idea what went wrong. Not too arsed though, the rest of the session (squatting and pulling) was good, and thats the main thing.
GoldenArrow
07-01-2005, 19:18
You're going down in the benching bet. Check my journal.
No i'm not. All I need to do is get my weight up to 100kg and you'll be crying into your bench shirt. I hope you kept the recipt.
0900 - Coffee(x3), bacon sandwich :( no food in house.
0930-1200 - Food shopping :( Get told off by the wife for spending too much.
1230 - Star bucks, 3 pints milk.
1400 - 2 large potatos, tin tuna, 300g cottage cheese.
1401 - Get told off by the wife for eating too much.
1500-2200 - 4 pints milk. 3 packs tuna sandwiches. Coffee. Nuts. Cottage cheese.
A very poor days eats cos mega busy. Will soooooooooooooooooo make up for this tomorrow.
Sounds like your woman needs a good seeing to, give it to her good and she won't moan for a while :041:
Sounds like your woman needs a good seeing to, give it to her good and she won't moan for a while :041:
Amen to that.
PikeKing
08-01-2005, 18:26
hopefully she'll moan while you give it to her
GoldenArrow
08-01-2005, 19:48
Be serious, this is Rob you're talking to! :D
I hear they call him weiner boy and no its got nothing to do with sausages.
hopefully she'll moan while you give it to her
im sure she will. Moan, winge, complain etc.... ;)
K, so some guy bottled me last night. Feeling under the weather to say the least, might not squat tomorrow as I keep feeling very faint, and I don't want that happening with 350lbs on my back.
Ya, I'm fine. Just feel faint now and again. Its only smarts when I touch it or grit my teeth. Police Doc reckons it will only leave a small scar, which is a bonus.
It was my mate actually. Just had a bit too much pop and went skitzo. Anyways, I batterd the fat **** for it and once the police clamed down, all was cool. Good job I know the guys on the door in the pub, otherwise the shit may have hit the fan!
Might not squat tomorrow, see how I feel. Don't want to start feeling faint with a 3RM weight on my back.
His eye's closed up completely. Silly **** wont see for 2 days.
Shit, glad you're alright man!
Great journal Rob. Pity about your mate, some people just cant hold their drink.
What I wanted to ask you is how do you choose what style of martial arts is right for you? I remember reading a post of yours a while back and you seemed to know what you were talking about.
I want to focus more on technique, specifically punching technique and the delivery of power, and also combining it with other body part combos. Im 6'4 and not the most co-ordinated, with reasonable build and very steady. Im training to get into the police academy too, so please bare this in mind. The touch of death probably isnt the most suitable learned method for my type of job.
Thoughts?
PS- If you dont want my crap posted in your journal Ill delete it if you respond by PM.
Great journal Rob.
Cheers, Brett.
What I wanted to ask you is how do you choose what style of martial arts is right for you?
IMO:
There are a number of factors to consider. Your height (and therefore reach) is definitely one of them. For example a short guy would be foolish to place most of his efforts learning how to box/strike with hands (boxing/wing chun etc etc) as his reach will be poor and therefore he will have to be very close to execute what he intends, and thats dangerous.
As your tall, something that combines close quater striking ('cos its very useful in the right situation) and kicking (to make excellent use of your height advantage - BTW; height IS an advantage in fighting, don't let anyone tell you different) is best.
Muay thai does this very well. However, striking alone is not going to get you out of a headlock/choke/limb lock. So some sort of grappling/dirty art is in order to complete your base: Enter silat. Silat is a phillipino art that combines all kinds of 'I-wish-I-knew-that stuff'. Knife defense/stick(pool cue) attack/defense/prone(you on floor, attacker stood up) defense etc etc.
There are lots of other good/better things than Mauy thai, but given that you (when in the police) can't go round punching people in the throat and fishooking, its the next best thing.
Feel free to post in my journal any time you like.
Nice to hear from ye too.
Regarding Brett's question on choosing a MA:
I don't know too much about other martial arts, but I have a fair bit of experience of another one that would seem to be suitable - Soo Bahk Do (sometimes taught as Tang Soo Do).
It's a form of self defence, but has great offensive capabilities. Great emphasis is placed on use of the hip in kicking and punching, meaning you'll develop good destructive capabilities. It will also improve your speed and timing no end.
Syllabus covers basic moves, forms (patterns), sparring techniques (one-step and free), self defence.
Self defence starts with simple wrist grabs and moves on to double arm, neck, throat, hand, belt etc. Various ways to counter including arm locks (wrist, elbow, shoulder), neck locks, take-downs or punches or kicks.
The only thing it doesn't really cover is grappling on the floor, though once you get to grips with the self defence it's not too hard an extension.
When you get to dan level self defence against sticks and knives is introduced.
It's very effective IMO.
BengDogg
10-01-2005, 14:23
Glad your ok Rob, with mates like that eh.
I have heard of Cali-Ryu Soo Do, but never Tang. Sounds good anyways.
If one of my friends bottled me and stopped me from squatting I would......well I don't need to say it do I?
For example a short guy would be foolish to place most of his efforts learning how to box/strike with hands (boxing/wing chun etc etc)
Bruce Lee did ok. So did many other martial artists. Jet Li was a wushu champion and he is a little sh1t.
You would be right if we didn't have legs but we do. Foot work and balance owns everything.
If one of my friends bottled me and stopped me from squatting I would......well I don't need to say it do I?
LOL.
Bruce Lee did ok. So did many other martial artists. Jet Li was a wushu champion and he is a little sh1t.
Yes, he did I suppose. (Personally I think is VERY overhyped, but hey). But, thats 2 people, both devoed a life to MA. Brett, I assume, is not goign to follow the same path. Don't arue this, short people that can't kick are shit fighters. END OF.
Foot work and balance owns everything.
Precisely. Learn how to kick and you can keep people at a distance where they can't touch you.
Felt ill all day and have stinking headache. Must of gritted my teeth in my sleep or something.
0830: Coffee. 50g whey + 50g oats + 10ml flax oil + 500ml milk.
0900: 500ml water.
1200: Chicken, salad + chips. 2 pints milk.
1700: 500ml lucazade sport, 1ltr water.
1800: Squat?
1900: 250g cottage cheese + tin tuna, 3 potatos.
2000: Who knows, I feel very sicky.
Sorry Rob but you don't need to kick to be good at MA.
My dad does Tai Chi where they do little to no kicking, hes been doing it about 20 years now, won an open age cat comp etc (he was 58 at the time).
He says kicking is the stupidist thing you can do in a fight because you are off balance and all they need to do is grab hold of your foot and they can throw you around and do what they like with you.
Unless I'm missing something that makes a lot of sense to me...
Not squatting. Deffo not up to it. Doing some light grip work instead:
Plate curls - 4x20
5x20 5x20 5x20 5x20
Levering - 3x30sec
Axe x30sec, x3
Gripper - 240ip iso hold+semi-negative
1x1
Gripper - Cheapy argos one, prolly about 1.5ip
1x60
1x15
Extensor Blob - 3x10sec
12lbs x10sec, x3
Stretch biceps.
Sorry Rob but you don't need to kick to be good at MA.
My dad does Tai Chi where they do little to no kicking, hes been doing it about 20 years now, won an open age cat comp etc (he was 58 at the time).
He says kicking is the stupidist thing you can do in a fight because you are off balance and all they need to do is grab hold of your foot and they can throw you around and do what they like with you.
Unless I'm missing something that makes a lot of sense to me...
20years is a looooooooooooooooooooong time. Be realistic. I am aware of the productivity of Taijiquan if practiced for TIME. However, 6months -5 years is not enough of TJQ to be able to defend yourself.
Kicking is not stupid. When I say kick I mean at your knee, ankle or groin. If an experinced MA exponent kicked you, and you were silly enough to try and grab it, it would more than likely break your fingers/hand/arm.
Also, I have never seen anyone block/parry and good knee.
my little trainee bitch is has gained 16kg of weight since he started training on 11th of October, mostly lean, and benches 77.5kg for 5x5
The other new addition to my training squad is doing 92.5kg for a triple close grrip, weighing 70kg. <6months training
this is to encourage you
buck the **** up [:P]
Yes, he did I suppose. (Personally I think is VERY overhyped, but hey). But, thats 2 people, both devoed a life to MA. Brett, I assume, is not goign to follow the same path.
Overhyped, yes.
Not just two people, they are probably the most famous.
You Brett or anyone else for that matter wants to do something then they should do it properly.
short people that can't kick are shit fighters. END OF.
Anyone who can't kick is a sh1t fighter (generally).
'Man the **** up, or take up football' is my new mantra. - Wannabepowerlifter11, FI.net. (2004).
They are under the tuition of you at your gym. That makes them fags cos I would of doubled that shitty progress and will total 1200 before any of them shitfacedthunderc*nts. Watch this space cake boy.
You Brett or anyone else for that matter wants to do something then they should do it properly.
WTF are you on about here?
Anyone who can't kick is a sh1t fighter (generally).
What the hell are you debating here? My statement was that short people who can't kick are shit fighters. Kicking rules. We are agreeing here. Why keep quoting me?
EDIT: End of discussion. Brett asked for my opinion and I gave it. If you want to talk MA I am happy to, in the sports discussion forum.
WTF are you on about here?
What the hell are you debating here? My statement was that short people who can't kick are shit fighters. Kicking rules. We are agreeing here. Why keep quoting me?
ok
Statement:
thats 2 people, both devoed a life to MA. Brett, I assume, is not goign to follow the same path.
My answer:
You Brett or anyone else for that matter wants to do something then they should do it properly.
Do you not see the connection. Sue your "friend" for giving you brain damage.
And...
You:
Don't arue this, short people that can't kick are shit fighters. END OF.
Me:
Anyone who can't kick is a sh1t fighter (generally).
Meaning kicking is not essential for just little guys, everyone should be able to kick to be a balanced fighter. The amount you depend on kicking is up to you.
get well soon Rob.
my 2p's - id never sue my mate. seems gay under the circumstances.
BengDogg
10-01-2005, 20:11
Nah i wouldnt sue my mate, i would beat him to an inch of death
Cheers Rob/Henk/Mike/Cheggers,
You've given me something to think about. I think Ill look into muay thai and possibly siliat, as in a life or death situation you really aint gonna want to think twice, even if you are a copper.
Will have to see what type of arts are about here. Cheers again. :D
And Rob hope your head feels better soon.
KK Bret, no worries.
Tricky/Beng. I ain't even considerd sueing him. Not my thing.
too right...hope you can get your lifting back on track asap.
Guys, when I said sue him I was joking. Do'h.
Good news is I got some reports and assignments back from uni today and the lowest mark I go was 87%. I ****ing rule as the class average was 62%. On track for a 1st.
Bad news is my head still hurts. But I am going benching anyway.
*Repeats mantra in head*
*'Man the **** up or go take up football'*
[uni diet]
0800 - 2 pints milk. Coffee.
1000 - 2 sausage barms. Pint of milk. Coffee.
1200 - Chicken, veg and new potatos. 500ml water.
1300 - Pint of milk.
Ran out of money.
1400 - 1 ltr water.
1600 - 100g nuts.
[/uni diet]
1800 - Train.
1900 - 1 pint milk.
1930 - Tuna, 250g cottage cheese. Large potato. 1 ltr water.
2100-2300 - 100g whey in milk. sipped.
Good news is I got some reports and assignments back from uni today and the lowest mark I go was 87%. I ****ing rule as the class average was 62%.
swot ;)
My submission date was yesturday, you got your marks already? Bastard.
My submission date was yesturday, you got your marks already? Bastard.
Eh? I submitted the reports and took the mock exams before xmas.
Eh? I submitted the reports and took the mock exams before xmas.
I'll pm, dont want to clog up journal any more.
Thanks. Would appreciate if others would do the same with anything that is off topic and is likely to be a discussion rather than a 'I post, you post, end of' type thing. Unless its regarding my traing or diet, in which case, post away.
BengDogg
11-01-2005, 18:43
Guys, when I said sue him I was joking. Do'h.
Re the beating himn to with in an inch of death i wasnt :035:
(50%) Speed Bench - 5x2
20x10 40x5 50x2 50x2 50x2 50x2 50x2
Paused Bench - 5x5
60x5 70x5 75x5 75x5 75x5
Board Press - 2x5
80x5 80x5
Row - 5x5
60x5 80x5 90x5 90x5 100x1 :(
Absolutely shit workout. Wasn't supposed to do board press, I got my days mixed up. Rows were crap. Major headache throughout.
Still getting head aches because of the bottle?
Try using more weight on the speed bench. 50% is not a lot. Try 65% - At least that'll give you something to push against.
Still getting head aches because of the bottle?
Not headaches like you or I normaly get. Its fine until I do anything strenuous, then it hurts. Gritting teeth, tensing neck, pushing hard while lying flat on back, etc etc.
Try using more weight on the speed bench. 50% is not a lot. Try 65% - At least that'll give you something to push against.
K, will do. Cheers.
Hella yeah. I am the ****ing man now. (Thanks for askin' to, mate.)
DE Lower.
Deadlift muther****er - Singles up to 85%
60x2x5 100x3 140x2 160x1 170x2x1[85%] 140x4x1
Box Squat muther****er - Loads and loads.
60x10 80x5 100x3x3 120x2
Weighted abs puldowns (kneeling). - Lots.
Whole stack x4x10
Weighted situps
bwx10 +10x10 +20x10 +30x10
Felt much better today so attacked it like ****.
DL's: All fast as ****, all awesome. Going to use this format for my speed work for DL's in future. 60% is fag weight. Did 12 reps with 50-85% which felt like plenty to be getting on with.
Box Squat's: Never done box squats before but ****ing loved them. If you don't box squat your gay. I have never felt so confident, and my form was ****ing awesome. These are now a permenant feature of my routine (will use them for ME in next block). The box was a reebok stepper (6")+2x15kg plates, each 1" thick. So 8". Which was about 2" below IPF paralell. Quads were on fire, glutes were on fire. Everything about this session rocked. The weight on box squats is going up next session. Speed deadlifts are better towards the 80/90%1RM region cos my form is more like when I pull heavy/1RM attempt's, and not all weird like it was on 60%.
ME Bench this evening, if I don't kill 90x3 I will kill all the gym staff.
GoldenArrow
14-01-2005, 11:04
I'm watching this higher % for DE days theory, I think it may be a good idea for certain lifts. Good stuff.
Hella yeah. I am the ****ing man now. (Thanks for askin' to, mate.)
DE Lower.
Deadlift muther****er - Singles up to 85%
60x2x5 100x3 140x2 160x1 170x2x1[85%] 140x4x1
Box Squat muther****er - Loads and loads.
60x10 80x5 100x3x3 120x2
Weighted abs puldowns (kneeling). - Lots.
Whole stack x4x10
Weighted situps
bwx10 +10x10 +20x10 +30x10
Felt much better today so attacked it like ****.
DL's: All fast as ****, all awesome. Going to use this format for my speed work for DL's in future. 60% is fag weight. Did 12 reps with 50-85% which felt like plenty to be getting on with.
Box Squat's: Never done box squats before but ****ing loved them. If you don't box squat your gay. I have never felt so confident, and my form was ****ing awesome. These are now a permenant feature of my routine (will use them for ME in next block). The box was a reebok stepper (6")+2x15kg plates, each 1" thick. So 8". Which was about 2" below IPF paralell. Quads were on fire, glutes were on fire. Everything about this session rocked. The weight on box squats is going up next session. Speed deadlifts are better towards the 80/90%1RM region cos my form is more like when I pull heavy/1RM attempt's, and not all weird like it was on 60%.
Sounding rather eager there Rob, like it :023:
I'm watching this higher % for DE days theory, I think it may be a good idea for certain lifts. Good stuff.
Me too. For DLing I think its a great idea. For bench and squat I am not so convinced. My %ages are as folows:
Squat: 50-55% (triples, lots of)
Bench: 55-65% (doubles, lots of)
DL: 50-85% (progressive singles with a bit of volume @ 70-85%)
GoldenArrow
14-01-2005, 11:54
Yeah my thoughts were go higher for deads too. As you'll see in my journal, my squat % needs to be much higher too. I ideally want to be struggling a bit on the last few sets.
Low strain synaptic facilitation work:
Hair cut - 1x1 (3 on top, 1 on back and sides)
Beard trim - 0x0
Body hair - 1x1 (0 on back, 4 on chest and stomach)
Also, did lots of stretching and put the shower on 100% cold (water about 3-4 degrees above absolute ****ing zero by the feel of it) on my legs and glutes for 3-4 mins. Then when they warmed up, I massaged them for a little while. They feel great today.
Sounds like a good workout. I'd be interested to hear your thoughts on grip work if you check my post on the strength forum if you've got time please mate
Hair cut - 1x1 (3 on top, 1 on back and sides)
Beard trim - 0x0
Body hair - 1x1 (0 on back, 4 on chest and stomach
You'll be shaving your legs next ya tart!
LOL. Not that farmate.
Anyways, really pissed off. ME bench today and have been looking forward to this for ****ing ages. And guess what?
Get back from uni: now (1750)
Start work: then (1630)
DOH
Will do ME bench tomorrow morning and my recovery workout in the afrenoon.
1030: 50g oats in milk, coffee, 500ml water.
1130: 50g whey in milk, coffee, 500ml water.
1230: Train + lost of water.
1500: Tuna sandwiches and 1 pint milk.
1530: Haddock fillet and new potatos and veg. 1 pint milk.
1600: Banana and 1 ltr water.
1700: 2 pints milk.
Shittest. Session. Ever.
Bench - 3RM (Bear in mind I have doen 90x3 twice, 97.5x1 once, and 90x2 twice).
40x10 60x5 70x3 80x3 80x3 85x3 90xF 90xF 90xF
Row - 5x5
60x10 80x5 100x3
Went home 'cos I'm gay.
Some consolidation:
I met a guy today that watched me box years ago (he still remembers my win.... and my face!) and he said that if I want him as a training partner then he is happy to do that. BUT he wants to train basic, (not wsb), which is exactly what I don't want. However, he is much stronger than me.
His routine is basically 5x5 on 1 lower body and 1 upper body exercise per session, with a heavy week (triples) now and again (1 week in 6).
For example, today he did:
Squat 5x5
Bench 5x5
Core, lots, and I means lots.
Bicep curls 3x8, Don't ask - I didn't.
Then he said if I meet him on Monday we will do:
Some lower body squat related lift 5x5
Mill press 5x5
Core
The thing I don't like about this is there is no structure to it. He just turns up, picks 1 lower body and 1 upper body exercise and 'works it hard'. The exercises are very very varied, sometimes he doesn't do the same thing for 8 weeks at a time. He said today si the first time he has done full normal bench in 3 months. He has done floor press, Db bench, inclines (which I fcuking hate), chins, rows, dips the lot, all inbetween two bouts of flat BB benching.
Now the plus side to this is he is MUCH stronger than I am and I imagine it will be very motivating and I could learn a lot.
Thoughts?
Also, incase it isn't clear, the routine is not week by week. Its just train when your recoverd.
Give it a go,it's the only way you will find out whether it's good or not
however, he might recover faster than you and vice versa
By the way,I love that style of training but with more variety... I love switching things as much as possible and being totally instinctive
GoldenArrow
15-01-2005, 16:19
Ok, after a bit of thinking. Here's my take.
You've done his style of training and got good results.
You've tried WSB style but now for long enough to tell what it will do for you, and you're already changing bits. So...
Option 1: Go back to what you know will work, train with him.
Option 2: Train WSB style, properly, for 10 weeks, re-max and decide if the gains are better than you would have got another way.
I'd go for option 2, you can then go to the guy and at least you know you're doing the best thing.
BengDogg
15-01-2005, 16:19
Go for it Rob training with a strong partner will help you to new levels, if i had a strong training partner i wouldnt train alone as it would help me
How about you train with him on the main lifts first, once you've both done that do your assistance work seperately so you can do what you want. If he trains too often on a movement don't do it, only join in when it suits you.
Basically you'll have a training partner some of the time.
GoldenArrow
15-01-2005, 19:34
Apparently that's not an option.
ARRRRGH. Feel ill, again. Ate **** all today apart from a few rounds of toast and lots of coffee. Tried to stuff some sausages down me but nearly hurled after 4. BW down 2lbs.
Have you decided anything on training with that guy?
Not yet mate. Get online (msn), now.
Word, brothers.
I am meeting that guy tomorrow. I am going to train under him for a while. If I don't like it after 10 weeks, i'll **** him off.
PikeKing
17-01-2005, 00:56
I am going to train under him for a while. If I don't like it after 10 weeks, i'll **** him off.
suck?
Funny ****er aren't ya. LOL. No, it was 'jack'.
1030 - 50g oats + 500ml milk + coffee.
1045 - 500ml water.
1130 - 50g whey + 500ml milk + 25ml olive oil in juice.
1145 - 500ml water.
1200 - Train + lots of water.
1330 - 1 pint milk.
1430 - 250g cottage cheese + potato + 500ml water.
1530 - 1/2 chicken + bread + 500ml water.
1630 - 250g cottage cheese + 500ml water.
The westside routine is over then?
Not looking back. I haven't pushed this hard, ever. I was hoping he wouldn't say benching for upper, but TBH it went great.
Box Squat - 5x5 - 10" box.
60x5 80x5 100x5 100x5 100x5
DB Bench - 5x5 - No arch, neutral grip.
20x5 26x5 30x5 30x5 30x5
Core - 3x10 on each.
Swiss ball planks
Weighted situps
Kneeling pulldowns
Medicene ball situps
Awesome session. Loved having him shouting at me to work harder, he even kicked me when I collapsed on the floor after the 2nd plank.
Also, if anyone wants any torture, try planks with your hands on a small swiss ball, and your feet on a big one.
The westside routine is over then?
For now. This guy is very motivating as he is approximately 1.5x as stong as me and I like the high frequency, full body, hammer your core lifts approch he takes.
This means I will be doing: 4, full body, 5x5 workouts, in every 8 days.
He is big on stretching too. PNF for chest was good. Static stretched everything else.
For now. This guy is very motivating as he is approximately 1.5x as stong as me and I like the high frequency, full body, hammer your core lifts approch he takes.
This means I will be doing: 4, full body, 5x5 workouts, in every 8 days.
Wait and see if it works I suppose.
he even kicked me when I collapsed on the floor after the 2nd plank.
Yes, now that is a ****ing PT!
Also, if anyone wants any torture, try planks with your hands on a small swiss ball, and your feet on a big one.Next time, try it with one leg raised:D
Next time, try it with one leg raised:D
Will do!
0800 - Sauage + beans + egg. Coffee. Pint o milk.
0830 - 500ml water.
0900 - 500ml water.
1000 - 1 pint milk.
1200 - Tuna sandwiches + 1 pint milk.
1330 - Train + lost o water.
1430 - 1/2 chicken + bread. 500ml water.
1530 - 500ml water.
1630 - 1/2 chicken + rice. 500ml water.
1800 - 250g cottage cheese + tin tuna. 500ml water.
2200 - Potato + 1 pint milk.
2300 - 250g cottage cheese + 500ml water.
Good god! More than 250g cottage cheese in one day!! :eek:
500g of cottage cheese in 5 hours actually. Why is that shocking/a problem?
LOL, just something alex said..................
That ****ing stupid fat ****? I asked him a simple question and he was a complete arse head..... "Is eating 1/2 a kilo of cottage cheese a day going to do me any harm?" Its a yes/no answer. But thats waaaaaaaaaaay too simple for Alex.
GoldenArrow
19-01-2005, 15:22
I asked him a simple question and he was a complete arse head.....
I was wondering why my glutes weren't firing right!
2nd session with Steve (who is joining the forum soon, he gets his computer on saturday). Awesome.
2" Thick Bar SLDL - 5x5, all d/o
60x5 70x5 80x5 90x5 90x5
2" Thick Bar Push Press - 5x5
40x5 60x5 70x5 70x5 70x5
Core - 3x10 on each
BB ab rolls.
Woodchopers.
Swiss Ball planks.
Fat bar shit rules. I rule.
EDIT01: He did 135x3x5 on the fat bar. Now THATS an SLDL.
EDIT02: Forgot. I only got the first 4 seconds of the plank. Also learned how to kneel on a swiss ball and throw/catch a 6kg medicene ball. HARD.
0700 - Coffee.
0800 - Egg + beans + hash brown + sausage. 1 pint milk. Coffee.
0930 - 1ltr water.
1000 - 1 pint milk. Yogurt.
1200 - 1 pint milk.
1300 - 2 packs tuna sandwiches + 1 pack chicken sandwiches. 500ml water.
1400 - Coffee + pint o milk.
1600 - 4 sandwiches, some sort of faggy italian ham shit. And dairylea.
1800 - Yes yes, I know. Traffic was ****ing crazy though and I left my nuts in the boot. 2 potatos and 1/2 a chicken. And another pint of milk.
1900 - 1 ltr water.
2000 - 250g cottage cheese. 1/2 a small glass of red wine. Its good for your heart :029: + 500ml water.
2200 - 1/4 - 1/2 a chicken, and some more cottage cheese.
2300 - More milk, and possibley another 250g cottage cheese.
You need to eat more punk.
I eat more in 7 days than you do in a month, round boy.
You need to eat more punk.
Rob needs to eat more?!!?
:022:
Rob needs to eat more?!!?
:022:
Exactly. Today was getting on for 450g protien and 5000kcals.
I eat more in 7 days than you do in a month, round boy.
I doubt that. You are my new bitch, get used to it.
I doubt that. You are my new bitch, get used to it.
LMFAO till I cry. And then some.
You pal, are a fat **** that is OWNED by me. OWNED. I am stronger, have more LBM and could eat/drink your ass under the table anyday of the week.
You are the forum bitch. Its offical. If you want me to prove it, look at this:
http://iron-city.net/showthread.php?t=476
Landslide vote.
Mr. Muscle loves the jobs you hate
you have had some roughneck eats recently Rob, fair play mate. :023:
Rob mate, people gawk at what I eat, and Im only getting about 4000cals!
Also congrats on a page 16 journal. I dont think youve ever had a single journal that got over 15 pages.
:D
LOL. Cheers, Brett.
Eating lots is great. I love it. I can't stop eating. Also, RE: the journal thing: Its OK, but for some reason I ****ing hate having a journal longer than 10 pages. Just one of those silly things I can't explain?!?!
Side note: Did some protien content analysis on tropical monocotyledens that are shedding leaves. There are 2 species of plant which have a gram/gram higher protien content than eggs. Shame they are poisonous.
One of the most gruleing sessions of my life.
Farmers Walk - 5x5. 20m is 1 rep.
20x5 30x5 35x5 40x5 50x4 (had to hook grip this last set, nearly tore my thumb off).
Deadlift Walk - 5x5. [i]10m is 1 rep.[i]
90x5 110x3 130x1 Collapse in pool of goop consisting of blood, sweat and chalk x1
1100 - Coffeex2 + 500ml water.
1130 - 100g oats in 1 ltr milk. Puke.
1220 - Train + lots o water.
1430 - 2 large potatos + 250g cottage cheese.
1530 - 1/2 a chicken + 100g couscous. 500ml water.
Ate loads more but can't be arsed to list.
What did you use for farmers walk?
GoldenArrow
21-01-2005, 14:54
What an odd session!
What did you use for farmers walk?
Oly DB's. Why?
Oly DB's. Why?
50kg is very low for oly bells, your grips better then that.
What an odd session!
Yep. Basically thats the third 5x5 full body session in 6 days. I figured squatting and thick bar chins like he wanted to do was going to silly, as I still had hammy DOMS from SLDL's 2 days ago. So I chose FW as it puts emphasis on other body parts.
We did agree to Box squat and DB bench at least once in every 8 days (4 sessions) though. So monday basiaclly. If I had squatted today it would of been stupid. I need some time (2 more weeks?) to catch up to his recovey abilities before I can squat 5x5 2-3 times a week.
50kg is very low for oly bells, your grips better then that.
I thought so too. But oddly enough, I couldn't pick up the 90kg bells he used. My grip just wouldn't take it.
Then when you think about it, every set was (5 reps at 20m/rep) is 100m.
None of this pussy bitch rest between reps shit either. Walking with 2x50kg bells for 100m having just done 100m each with 40/35/30 and 20kg was harder than I thought.
It basically a 1/2 km walk with up to 50% your bodyweight in each hand.
And thats before the deadlift walks.
EDIT: Having thought about it, the last 2 sessions (mon+wed) have been thick bar too. 2 days ago I did TB SLDL's and TB push press.
If you couldn't pick up the 90's then it doesn't mean you should do around half that.
If you're doing farmers walks, why bother with deadlift walks?
If you couldn't pick up the 90's then it doesn't mean you should do around half that.
If you're doing farmers walks, why bother with deadlift walks?
STFU. I tried the 70's and got about 15m into the first 'rep' and dropped them. So I went to 50's. It was a choice between deadlift walks or thick bar chins....
STFU. I tried the 70's and got about 15m into the first 'rep' and dropped them. So I went to 50's. It was a choice between deadlift walks or thick bar chins....
My supporting grip is better then yours chump, hang your head in shame.
I don't see your name at the top of the leaderboard in 2/3 of Ic's grip comps.... You wanna know why?
BECASUE MY NAME IS THERE.
You ain't got shit on me, brother.
I don't see your name at the top of the leaderboard in 2/3 of Ic's grip comps.... You wanna know why?
BECASUE MY NAME IS THERE.
You ain't got shit on me, brother.
LMAO.
Some people have regional records.
Some people have national records.
Some even have world records.
But Robert is top of the Ironcity grip comp. YOU ARE THE GREATEST.
LMAO.
Some people have regional records.
Some people have national records.
Some even have world records.
But Robert is top of the Ironcity grip comp. YOU ARE THE GREATEST.
Yeah buddy! You said it. Who do you know that competes in regional/national grip comps? I have never even heard of one being held in the UK that is not for the absolute elite of the grip world.
Anyways, my static hold is going up and up at a crazy rate of knots, so I am more than happy with my support grip thanks.
This years goal is to static hold 800lbs. What are you using for them/what did you use the last time you did them?
Yeah buddy! You said it. Who do you know that competes in regional/national grip comps? I have never even heard of one being held in the UK that is not for the absolute elite of the grip world.
It was a joke. There should be...
This years goal is to static hold 800lbs. What are you using for them/what did you use the last time you did them?
**** knows.
It was a joke. There should be...
Ah ha. And yes.
**** knows.What you mean is; If you RT is anything to go by, its bitch weight.
Ah ha. And yes.
What you mean is; If you RT is anything to go by, its bitch weight.
I'll let PikeKing enjoy his time at the top a little longer.
Just read the whole journal and love your work ethic (and eating habits - you eat almost as much as me on a cutting cycle) but you do change your routine a lot. I've found I've made my best gains (or most noticable at least) when I've gone through entire cycles to plan. When I chop and change with rep ranges or DE/ME or no. recovery days, I find it harder to see how I'm progressing, and then end up by just not really progressing in the end.
PikeKing
22-01-2005, 10:29
I'll let PikeKing enjoy his time at the top a little longer.
lol in that case i'll lock the thread so my reign is eternal :D
BengDogg
22-01-2005, 10:34
Can someone lend me a RT for 5 mins so i can take Pikeys place :)
PikeKing
22-01-2005, 10:37
Can someone lend me a RT for 5 mins so i can take Pikeys place :)
NOOOOOOOOOOOOOOOOOOOOOOOO :022:
Thankyou 666. The routine wouldn't have changed were it not for Steve. I stated WSB just before xmas and carried it through till the end of the week before this one. I really enjoyed it and wasn't keen on changing TBH, but having a training partner meant it was a worthy sacrifice.
1000 - Eggs + bacon + sausage + mushrooms etc etc. Coffee.
1130 - 50g oats + 1 pint milk.
1200 - 2x500ml water.
1330 - 100g couscous + 400g chicken. (1/2 a chicken). 500ml water.
1430 - 200g nuts. 500ml water.
1600 - 250g cottage cheese + large potato. 500ml water.
1800-2300 - ****ing tons of potatos. I had about 4 meals each with some chicken and a potato. I am a God. Osiris is a cool name for a God, thats what you can call me from now on.
Thankyou 666. The routine wouldn't have changed were it not for Steve. I stated WSB just before xmas and carried it through till the end of the week before this one. I really enjoyed it and wasn't keen on changing TBH, but having a training partner meant it was a worthy sacrifice.
Fair enough. You didn't strike me as the sort of person that would need extra motivation though.
You are the 10th person to say that. :)
Angel Delight
22-01-2005, 21:25
You are eating like a horse!!!!!! Well Done! <buff>
don't know how u can eat 200g of nuts in one go! that is just mad! :120:
You are eating like a horse!!!!!! Well Done! <buff>
Danka schon.
don't know how u can eat 200g of nuts in one go! that is just mad! :120:
You need lots of water to stomach it, and i'll agree it aint plesant.
BengDogg
23-01-2005, 13:26
don't know how u can eat 200g of nuts in one go! that is just mad! :120:
mmmm 1100 cals est :) :023:
[Stayed at mates house and he had **** all in]
1000 - 3 coffees and 2 round o toast.
[home]
1100 - 'Lasange for 2' + 500ml water.
1200 - 750g pinapple + 500ml water.
[stomach hurts]
1330 - 100g nuts + 500ml water.
[train]
1500 - 3/4 chicken + 150g couscous. 500ml water.
1700 - Fish of some description + potato. 500ml water.
1900 - 250g cottage cheese. 500ml water.
2100 - 4 weetabix in 1 pint milk. 500ml water.
2300 - 250g cottage cheese. 500ml water.
You drink a lot of coffee. Sure all that caffeine isn't speeding up your metabolism and wasting calories?
Wasting kcals? Nah. 3 cups is **** all.
Also, the last time I gave up coffee I got baned form 3 boards in two weeks.
your still eating really big mate, keep it up. The consistacy of your intake is impressive, on a good day i fcuking RAPE the fridge but i have too many guinness-and-not-a-lot-else diet days... :D
GoldenArrow
23-01-2005, 14:56
Also, the last time I gave up coffee I got baned form 3 boards in two weeks.
:D :041:
BengDogg
23-01-2005, 14:59
Hehehe Troll!
your still eating really big mate, keep it up. The consistacy of your intake is impressive, on a good day i fcuking RAPE the fridge but i have too many guinness-and-not-a-lot-else diet days... :D
Thankyou mate.
So I was supposed to use 5x5 for rack pulls, but with my comp coming up, its about ****ing time I put some goddamned weight on the bar.
BTK Rack Pulls - 5x5, No pussy ass belt.
100x5 140x5 160x5 170x3 180x2
Thick Bar Chins - 5x5, All double overhand
BWx5 BWx3 BWx3 BWx3 BWx2
Core - 3x1, Walkouts.
100x1 140x1 175x1 (Nearly died).
Awsome session. Looking forward to competing big time.
GoldenArrow
23-01-2005, 15:52
If I could get on MSN, I'd talk to you about it.
BengDogg
23-01-2005, 15:53
How did the 180 x 2 feel? You got more there?
If I could get on MSN, I'd talk to you about it.
I can't sign in either. Keep trying. I'll be here till 1730.
BengDogg
23-01-2005, 15:56
My messenger wont sign in either, must be on the blinmk
hmmm im the only person online!
seems like everyone's is messed up except mine :p
How did the 180 x 2 feel? You got more there?
No. I chose BTK rack pull because they highlight a severe weakness in my pulling: Form.
From the floor I can rip 200 with a belt. From the BTK position, my previous best even with a belt was 170. Steve got me to pull back not up today and it was muchos betteros, but I am still not fulfilling my potential as far as deadlifting and BTK shit is concerned.
Watch this space though. I am goign to make 240 from BTK my bitch before the 10th of april.
Weight on the bar is the name of the game.
Also, for all you core freaks: Stop pussying around and do some heavy as **** walkouts. I only did one single that was 20kg over my 1RM and I could feel the pressure in my whole body. If quater squats with 160 gave me obilique DOMS, this iss going to HURT tomorrow. Bring it.
Lastly, Steves powers of recouperation are ****ing awesome. He said he was DOMS free today and fresh as a daisy, which is more than can be said for me.
This was the 4th session in 7 days. I like this. Below IPF paralel box squatting monday. 120x5x5 I hope. YEAH!
I did walkouts with +20kg of my approx 1rm on friday, maybe thats why i still feel so fried
BengDogg
23-01-2005, 16:12
W"hat do we mean by a walkout? Cos i train in a rack, Im also unsure on btk rack pull
unrack the bar, walk out as if you were gonna squat it, then walk back and rack it
You drink a lot of coffee. Sure all that caffeine isn't speeding up your metabolism and wasting calories? the effect from caffeine on his metabolism will be insignificant on the whole
1100 - 50g oats in 1 pint milk. Coffee. 500ml water.
1230 - 6 eggs and 1/2 loaf bread. 500ml water.
1300 - 2 pints milk.
1500 - Lasange + 1 pint milk.
1730 - 2 potatos + 2 tins tuna. 500ml water.
Squat - 5x5
60x5 100x5 120x5 130x5 135x1 140x1 145x1, ok so I got a bit carried away :)[/I]
1/4 Squat - 5x5
170x5 180x5, ok so I am not supposed to do these. Sue me.
Bench - 5x5
40x5 60x5 70x5 75x5 80x1 85x1 85x1, sue my ass of punks.
Its about ****ing time I had some serious weight in my hands/on my traps. Loved every grueling minute.
145 felt like bitch weight on my back and was piss easy to lockout. All those 1/4 squats paid off.
GoldenArrow
25-01-2005, 22:44
What's going on? Not training with the guy today?
What is a quarter squat? Is it where u only go 1/4 of the way down?
What's going on? Not training with the guy today?
Yes, of course. I did all but two reps out of the 25 that my squats were sheduled for, I cold of either done one last set of 4-5 with 130, or stopped fannying around and did what I have been capable of for soem time. Same goes for bench. I like this, and Steve thinks its a good idea once in a a while.
5x5 with a weight, or 4x5 with that weight then a few heavy (but not 1RM atempts) sinlges? Nothing wrong with either of those.
What is a quarter squat? Is it where u only go 1/4 of the way down?
Yep, set the pins up so you have about 12" of ROM, and get HEAVY.
Yep, set the pins up so you have about 12" of ROM, and get HEAVY.
Cool, think i'll try them
I was actually doing 1/4 squats a short time ago, albeit for different reasons.
I had an imbalance in my legs, the outer quads were far too strong for my inner (VMOs) quads, and quater squats helped fix this (combined with orthotics).
I reccomend them to anyone trying to increase strength in the VMO.
PikeKing
27-01-2005, 08:07
I was actually doing 1/4 squats a short time ago, albeit for different reasons.
I had an imbalance in my legs, the outer quads were far too strong for my inner (VMOs) quads, and quater squats helped fix this (combined with orthotics).
I reccomend them to anyone trying to increase strength in the VMO.
strange that, i always thought the VMO was most active through the final stages on knee flexion.
Agreed Pikey, vmo and shit is whats gets ye out the hole isn't it?
GoldenArrow
27-01-2005, 13:53
strange that, i always thought the VMO was most active through the final stages on knee flexion.
Extension...quad muscle.
Rob, we've had this discussion for hours already!
I know! You changed my mind.....
I can have my mind changed by anyone, provided they can back up what they say.
PikeKing
27-01-2005, 21:43
Extension...quad muscle.
Rob, we've had this discussion for hours already!
ok i worded that wrong
the vmo works when the knee is flexed to a high degree
GoldenArrow
27-01-2005, 22:06
Isolation of the Vastus Medialis Oblique Muscle during Exercise
It has long been suggested that the vastus medialis oblique (VMO) muscle is important for medial tracking of the patellae during knee extension (in particular, terminal knee extension)
http://www.chiroweb.com/archives/17/12/26.html
That's what I was taught anyway
PikeKing
27-01-2005, 22:18
lol wierd, thats the complete opposite to what I was
fcuk it its all a load of bollocks anyway
LOL @ Pikeking.
Well I can only say from personal experience that quarter squats, lunges and regular squats with toes pointed out, combined with my orthotics really helped my imbalances. It also helped to improve my form no end.
Perhaps that study isnt quite accurate, as it gives no details on the condition of thier feet (ie. they could all be flat footed for all we know). This is very important in my opinion because the condition of the feet can alter the lower biomechanics significantly.
PS- Rob sorry to hijack your journal to discuss feet. :D
Brett, as a long standig supporter of my journal mate, your welcome to post anything you please.
Yesterdays workout:
Deadlift - 5x5
D/O: 100x5 140x5 160x5
Hook Grip: 170x2 180x1 190x1 200x1 PR
Overhand Thick Bar Chins - 5x5
BWx5 x5 x4 x2 x2
Static Holds - 3x1
Hook Grip: 210x10sec
Mixed Grip: 240x10sec 275x10sec
Some of you may have noticed a pattern developing over the last few weeks:
1. Squat/bench/core (4x5+5x1/5x5/3x1)
2. Rest
3. Deadlift/thick bar chin/grip (4x5+5x1/5x5/3x1)
4. Rest
Ad infinitum.
Seems to be going very well. Getting lots of time under the bar with heavy heavy weight. A bit worried about overtraiing, or rather, overreaching. 'Cos thats not what I intended on doing. So when I get to the stage whereby my lifts are not improving, I will de-load for 4 days (1 workout in 4 days), then go again. (Steve's suggestion).
Man of Steel
28-01-2005, 16:54
Are you switching from mixed grip to hook grip and how're you finding it? Is that enough back work, though heavy static holds can hammer you lats.
Are you switching from mixed grip to hook grip and how're you finding it? Is that enough back work, though heavy static holds can hammer you lats.
Not changing from mixed to hook, just wanted to see what my d/o strength and hook grip was like. happy with 160x5 d/o and 200x1 hook grip.
Not enough back work? 25 reps of deadlifts, 15 of which are over 70%, then static holds, AND thick bar chins?
Try it, you'll have traps and lat DOMS for days.
Man of Steel
29-01-2005, 23:14
Just surprised to see no rows.
No updates for three days?
Rob, you get hit on the head by another 'mate' again? :003:
GoldenArrow
02-02-2005, 09:33
Box squat (10" box) - 5's with 100 then singles up to 130.
Floor press - 5's up to 80.
Walkouts - up to 170.
Not a great session. Hard, but felt like I acheived nothing. Should have gone heavier on floor press and possibley tried 135 on the box. Walkouts are making 160kg lose its spine crushing abilities. I don't fear anything under 180 now.
There you go Rob...copied from one of your other journals!
BengDogg
04-02-2005, 18:56
Hope you havnt forgot about us Rob :(
PikeKing
04-02-2005, 20:34
Hope you havnt forgot about us Rob :(
he has
I haven't forgotten, I just don't get anything out of this journal right now. I know what I need to do and I am doing it.
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