View Full Version : Beastification regime
Well I'm doing wide grip chin-ups every day to try and counteract it, and so far it's not made too much difference. Posture wasn't great in the first place though, but I'm waiting for physio for my back problem anyway so might as well get it all in whilst I can!
PikeKing
11-09-2005, 14:12
chins are not going to counteract the pressing
It has done for me - that was the major factor that cured my impingement.
PikeKing
11-09-2005, 16:54
well thats very odd, i know u mentioned that before.
i still say relying on chinning to balance benching is a bad idea
What else would you suggest? I was also doing some L-flies, internal and external rotations and bits like that, but tbh I didn't do them as often as I should have, so I'm thinking they didn't have too much to do with it.
Rowing presumably? good session Ian
Cheers. The problem with rowing is my lower back is too weak to take me doing bent over rows, and also the seem to recruit my traps too much and pull my shoulders up, making the problem worse.
uk machine
11-09-2005, 19:13
good pauses mate sorts the men from the boys the ol' paused benching
Ta pal. Didn't used to do them at all, but then Alex suggested if I'm ever going to compete I might as well get used to them!
have you tried dumbell rows?
uk machine
12-09-2005, 07:46
Ta pal. Didn't used to do them at all, but then Alex suggested if I'm ever going to compete I might as well get used to them!
yeh to be honest it hasnt taken much away from normal bench, its sorta like when ppl stop using straps on back day. weak for a little but then you catch up. and yeh that was my reasoning for doing them, cant go to a PL comp and then go 'oh yeh i bounced repped 130 for 8 reps the other day' then struggle to pause bench 100kg for example :040:
have you tried dumbell rows?
Yeah, but cos I'd be kneeling on a bench, if I have my torso at 90 degrees or over, I'm too close to the ground to straighten my arm. Suppose I could try JBT's amortization technique at the top of the lift...
I've actually been thinking about my posture a fair bit over the past couple of days and I think that rather than a hunched forward back, it looks like my hips are too far back so I have to force my back into lordosis to look like I'm standing up straight. I reckon that could be down to weak abs in comparison to my back (not for long though, my back's atrophied so much) so planks and other ab work that doesn't strain my back too much I'm going to try and incorporate. Any thoughts anyone?
yeh to be honest it hasnt taken much away from normal bench, its sorta like when ppl stop using straps on back day. weak for a little but then you catch up. and yeh that was my reasoning for doing them, cant go to a PL comp and then go 'oh yeh i bounced repped 130 for 8 reps the other day' then struggle to pause bench 100kg for example :040:
Yeah, it's odd - now I'm used to it and off the chest isn't a weakness, I bounced 90kg for an 8RM last week, though I probably could have paused it as I did 95kg for 5 reps paused yesterday.
GoldenArrow
12-09-2005, 10:06
I reckon that could be down to weak abs in comparison to my back (not for long though, my back's atrophied so much) so planks and other ab work that doesn't strain my back too much I'm going to try and incorporate. Any thoughts anyone?
Didn't I tell you this months ago.
GoldenArrow
12-09-2005, 10:07
What else would you suggest? I was also doing some L-flies, internal and external rotations and bits like that, but tbh I didn't do them as often as I should have, so I'm thinking they didn't have too much to do with it.
Were you doing any pressing at the time?
Doh. Yes you did. I started doing things like hanging leg raises and landmines which hurt my back more than anything so I stopped and then forgot... :053: Planks seem to be less strain on my back and I can do them with my hips tilted forward slightly into the right position.
Yes, I was bench pressing at the same time.
PikeKing
12-09-2005, 16:48
I've actually been thinking about my posture a fair bit over the past couple of days and I think that rather than a hunched forward back, it looks like my hips are too far back so I have to force my back into lordosis to look like I'm standing up straight. I reckon that could be down to weak abs in comparison to my back (not for long though, my back's atrophied so much) so planks and other ab work that doesn't strain my back too much I'm going to try and incorporate. Any thoughts anyone?
tight hip flexors and/or calves possibly
Well my calves are pretty loose - don't really know about hip flexors. How do you stretch them?
sideways lunge type thing
Wouldn't that stretch my groin more?
Back screwed. Can't move. Ouch.
dont sweat it mate,its always good to blow your back out now and again :)
:banana:
Got a physio appointment at long last. Only a couple more weeks then I'll be getting some treatment!
Dips BW x10, 9, 8
Ab pulldowns with therabands x loads, probably 100 or so. Some to the sides as well, also plenty band woodchoppers (20 each side).
Dips BW x 10 to finish.
Just a really low strain workout to keep my pushing going, ab work to try and do something about the imbalance. Keeping it light as anything else hurts and I don't know if it's meant to or not yet. Doing short planks (30-45secs) whenever I fancy throughout the day, lots of stretching and plenty freeze gel, which is really cool (no pun intended).
the block
18-09-2005, 22:37
hows your back doing?
So so. Hopefully I'll be OK doing weighted dips on wed and see how I'm feeling about the bench afterwards. Only 8 days until physio now. Thanks for asking.
the block
18-09-2005, 22:57
moral support and all that... its helpful...
also as you are on your way to becoming an olympic conqueror (the ones that do track events naked) i better keep on your good side!
Ha ha cheers.
Back at work today and back's holding up OK, sort of. Considering going for a run (by run I mean plodding jog) after work, getting some blood moving through it might help.
PS Mmmm... Cashew nuts...
Ridiculously bored at work today so thought I'd write up my eats.
Yesterday:
1/3 pack of maple and pecan crunch cereal (almost 500cals, 18g protein!), 1/2 pint of milk
325g (ish - half a 650g tub) cottage cheese, 2 bananas
1.5 sandwiches (had to buy food - didn't have time to make anything)
75g cashews
Pint milk
2 white fish fillets, healthy living oven chips
2 beef burgers (small), half a fried onion, 3 slices of bread
Yorkie :)
Avocado
Today:
1/3 pack maple and pecan crunch cereal, 1/2 pint milk
Rice, tin of tuna, half a tin of kidney beans, little bit of mayo, bit of veg oil.
Same again coming up in an hour or so.
Press-ups 10
Dips
+5x5
+10x5
+15x5
+20x4 (Weights swung forward and hit the safety bar as I was coming up. Twice.)
+25x4, equalled PB (http://media.putfile.com/VIDEO_024) Needed a good pause before rep 4 but just about got it. Equalled PB after 3 weeks without proper dipping, so quite happy.
Chest supported db rows - AMZ (poached from JBT, he he)
~12kgx3x20
Really easy, but I'm not taking any chances with anything back-related atm.
Theraband ab pulldowns
3x20
Supersetted with bicep curls
40x10, 7, 5
The db rows had to be amz as my bench is too low to straighten my arms when I'm lying on it, but having said that, doing it this way probably increased the focus on my back more than my arms, which is where I need it.
I'm hoping my back will be up to arching so I can bench on Sunday. If not I'll have to have a re-think, possibly just do dips again and try and get +25x5.
Nice dipping, you go below parallel tho. AT advised me against this for the sake of your shoulders.
Cheers, maybe I'll stop at parallel then. Might put an extra few kgs on the lift if I'm lucky.
Nice dipping 666 - love the head gear! where can u get one of them?
Cheers! I got mine from good old maximuscle. Think it only cost £15-£20 or so, but that was a few years ago.
yeah that is proper roughneck dipping but i agree with Milner :119:
Odd session, good and bad. Soundtrack courtesy of Furious Angels by Rob Dougan, with a little Bon Jovi to finish.
Bench - low volume, back didn't want more.
40x10
60x10
80x2
90x2
100x1
110x1 Eq PB
Pretty easy lifting, back was starting to hurt on the last one cos of the arch so didn't push it.
DB chest supported rows, amz.
12kgx4x20
Theraband ab pulldown
3 x lots
Dips - max
+20x1
+25x1
+30x1
+35x1 PB! (http://media.putfile.com/Dips-35kg)
+40 F (http://media.putfile.com/Dips-40kg-F) (Neck couldn't take it but with a little innovation...)
+42x1 PB! (http://media.putfile.com/Dip-42kg) (30kg on the neck harness plus a 12kg db betwixt the thighs!)
Few more pulldowns to finish.
Only went to 90 degrees on the dips after your suggestions; found it weird as the movement seemed a bit unnatural stopping what felt like half way. Still, a 10kg PB, at a BW 10kg above last time I maxed, so a 20kg improvement overall - can't say fairer than that! :banana:
Cheers folks. Just got back from physio - reckons my scoliosis is cos my right leg's shorter than my left, so got an extra sole for that shoe. Also he says the natural curve of my back is too accentuated, so I need to tilt my hips forward. Lots of ab work, lots of stretching, hopefully should be on the mend soon.
GoldenArrow
26-09-2005, 10:54
Who'd have thought it
PikeKing
26-09-2005, 13:04
Cheers folks. Just got back from physio - reckons my scoliosis is cos my right leg's shorter than my left, so got an extra sole for that shoe. Also he says the natural curve of my back is too accentuated, so I need to tilt my hips forward. Lots of ab work, lots of stretching, hopefully should be on the mend soon.
er what? that doesnt make sense, which curve is too accentuated? Tilting your hips forward will increase your lordosis, are u saying u have a flat back?
Who'd have thought it
:053:
er what? that doesnt make sense, which curve is too accentuated? Tilting your hips forward will increase your lordosis, are u saying u have a flat back?
The natural shallow "S" spine-shape, is not very shallow - at the bottom my back's not flat enough, i.e. I have short erectors (ha ha very funny) so an overly-curved lower back.
PikeKing
26-09-2005, 21:04
so u have lordosis, have you got anterior pevlic tilt too?
normally the need to do the following:
1. Stretch Hip Flexors
2. Strengthen Glutes
3. Strengthen Abs (without strengthening hip flexors)
4. Stretch Low Back
5. Eat MacDonalds Beef & Cheese Deli Sandwiches
so u have lordosis, have you got anterior pevlic tilt too?
I think so... The guy didn't say what it was called I don't think. If this is what my ass sticking backwards too far is called, then yes.
normally the need to do the following:
1. Stretch Hip Flexors Check (actually already quite flexible)
2. Strengthen Glutes That's interesting. The guy didn't say that, but glutes have been a weakness for me, didn't know it was related.
3. Strengthen Abs (without strengthening hip flexors) Check
4. Stretch Low Back Check (as I type in fact)
5. Eat MacDonalds Beef & Cheese Deli Sandwiches How about BK bacon double cheeseburgers, only 99p?
Cheers for the advice, appreciated. Really quite excited about getting stuck in again. :026:
PikeKing
26-09-2005, 22:17
those points are just the traditional guidelines, for example if you have anterior pelvic tilt, hip flexors are mechanically shortened, even if they arent tight (& the cause) stretching them is important so you dont get adaptive shortening
Cool, I'll keep at them then. Cheers.
The best thing about it was he essentially said that the pain is just pain and it's not doing me any harm, so if I can lift with good form then I can lift. Squats here I come...
(Pasta bake in the oven, got to train in 45 mins...)
Squats!
60x5 Wobbling all over the place, no idea where I'm going.
Box squats.
No tape measure, but saw a tin of paint that looked about right.
0kgxfall over, too deep.
Tin-of-paint-on-a-couple-of-inches-of-underlay squats.
Total was about the same as my wrist to my elbow, which measuring now is 13 inches.
60x3x quite a few, around 10 or so.
Video of last set, looking pretty deep (http://media.putfile.com/Squats60kxsome)
Bench press
60x5
80x5
85x5
90x5
95x4
All paused. Was going to go on to 100x<5 but as I didn't manage 95x5, couldn't see the point. Training's easier on Sundays though, which is probably why I missed out tonight.
Supersets of...
Chest supported DB rows (top half of movement only, iso at top)
12kgx3x10
With...
Theraband ab pulldowns
3x15
Supersets of...
Plate L-flies
5kgx3x10
With...
Theraband ab pulldowns
3x15
(Finished in time to eat a non-burnt dinner, followed by lots of stretching of erectors and glutes with some more postural exercises I don't know the name of.)
Yes they're less than warm-up weights, but I'm squatting again! :032:
I'm squatting again! :032:
~~~~
Great feeling isnt it. One to remember when your busting your ringpiece grinding out your 5th rep of your 5th set with 80% 1rm in 6mnths time
PikeKing
29-09-2005, 22:22
~~~~
One to remember when your busting your ringpiece
what a lovely image :047:
~~~~
Great feeling isnt it. One to remember when your busting your ringpiece grinding out your 5th rep of your 5th set with 80% 1rm in 6mnths time
Definitely. It'll be hard to take it slow, but gonna have to.
what a lovely image :047:
:018:
13" Box Squats
20x10
60x10
80x5
80x5
80x5 (EDIT: fixed video now... Different angle) (http://media.putfile.com/Squat80kgx5117)
80x5 (http://media.putfile.com/Squat80kgx52)
80x5 (Probably best view of the 3) (http://media.putfile.com/Squat80kgx53)
Think my hips are still coming forward at the bottom :022: More glute stretching forever and forever.
10 Pressups
Dips
5x5
10x5
15x5
20x5
Posture work:
Wide grip chins
5 singles with a 5 sec iso at the top and 10 sec negatives.
Chest supported dumbbell rows
12kgx10 with 1-2 sec iso.
Parallel bar leg raises
15
10 STOP! Not meant to be hitting hip flexors. I'm an arse.
Theraband ab pulldowns
2x15
L-Flies
2.5x2x20
Dips were really hard, perhaps going for it a bit too much after maxing last Sunday. Considering deloading bench mid-week (or maybe no pushing mid-week), then maxing bench next weekend (if back feels strong). Thinks that's enough time? Hit 110kg last time I maxed, but since built up to that a few times without too much trouble really... Aiming for 120kg.
GoldenArrow
01-10-2005, 11:35
Still doing GM-squats then
Don't seem to be able to get down otherwise...
Thinking about it, I'm trying to do a combination of PL and oly squatting - I've got the bar high as I can't bring my arms back any more (more stretching required, quelle surprise) but I'm trying not to let my knees go forward. Maybe I'll let my knees go whilst I'm getting more flexible, then change to PL once my arms bend back (Argh, reminded myself of the midget in Twin Peaks and scared myself.)
Oly box squats
Bar x lots
80x5x5 (Vid of last set) (http://media.putfile.com/VIDEO_005)
(This was on the same height box as before, knees came forward more, back much more upright, can't quite tell if my hips are coming forward.)
80x3 (http://media.putfile.com/VIDEO_squat)
(Just on the pot of stain rather than that and the underlay, so about 2.5 inches lower. Pretty sure I'm not flexible enough to do this and stay in lordosis so will stretch before trying this depth again or just not bother going this low.)
Bench (deload)
60x5x5
No arch.
Wide grip chins
1x3
5 singles with 5 sec iso and 10 sec eccentric.
Ab pulldowns
Some x lots.
Not done as much stretching as I should have the last few days - been away at a conference in Birmingham. Great... Off to physio in a tick.
Certainly got down a lot more upright, which was good. Bit frustrating staying at this weight but got to get bendier before lifting more I suppose.
Nice to see you squatting Ian,take it steady mate.
Certainly got down a lot more upright, which was good. Bit frustrating staying at this weight but got to get bendier before lifting more I suppose.
Bah form is overrated
http://iron-city.net/images/smilies/newones/039.gif
Lol, I believe the rest of that post was "j/k"...
PS Bump for edited post above - vids now added.
Bench press
Bar x lots
60x5
80x1
90x1
100x1
110x1
120xF :mad:
115x1 5kg PB :012:
Medium Box Squats
Bar x lots
60x5
80x5x3 (Decent higher res clip of me doing a set (http://media.putfile.com/HR80x5medbox) )
100x5
Low box
80x5 (Again, higher than normal res clip of this set (http://media.putfile.com/HR80x5lowbox) )
Postural stuff:
Chest-supported DB Rows
12kgx3x10 with iso on each rep
3 singles of wide grip chins with 5 sec iso and 10 sec eccentric
Ab pulldowns
Few x lots
L-Flies
2.5x1xlots
Bit of a break for some protein then some punching and kicking focus pad work for 45 mins - 1 hour. Not done any in ages, was great fun - conditioning was unsurprisingly gash.
Pissed off with bench; I've been making really decent progress, but I think I may have already overreached by the time I came to max today so was a littled disappointed with just 115, as I was really expecting at least 120. I think the two heavy pushing sessions a week has taken it's toll and maxing on dips recently probably didn't help much either. Think I'll max and deload more frequently from now on.
agreed still progress,I'm a bit worried about overreaching myself,but some people never max out,like a couple of my mates that took part in our gym bench comp earlier this month,they normally work up to sets of 100 for 8-10s or so,some of which are negatives at time,but those bastards still managed to bench 160 and 150 respectively!.....nows thats just aint fair
the block
10-10-2005, 12:18
well done on the pr!
Cheers folks, I'm still happy with it, it's just that I was so sure I had more in the tank, and that 120 felt so light unracking it and at the top, even paused at the bottom I still felt I had it, it was only when I got to about 3 board off my chest that I hit a rock solid brick wall. Ah well. I'll get it soon.
jonnymills
10-10-2005, 16:47
Congrats mate - 120 will fall next time no doubt
uk machine
10-10-2005, 20:36
hammer lats and do some form work, put your water bottle under your back and work that arch and 120kg will fall, nice technqiue on squats :033:
I think my form and arch are pretty good actually - I just need to get stronger! Lats are definitely weak but anterior delts are a bigger problem, as in I don't have any.
Cheers for squat comment, I can't tell if they're OK or not as everything feels odd atm regardless of the technique's right or not. If technique looks OK I'll start upping the weight. You think I should be going to the lower box or the higher one?
uk machine
10-10-2005, 20:49
lower box mate, fair nuff bout technique i allways look to improve it, until my ROM is under 5 inches then im not pleased lol. i wish
Crap, I was worried you'd say that. I got to the natural end of my squat about an inch or two above the box and then just somehow forced myself that little extra bit down. Oh well, cheers.
Really pissed off I didn't get that 120. Reckon it's worth going for it again tonight then deloading for a week or so, or just take my 5kg PB and shut up?
uk machine
12-10-2005, 13:05
smoke that 120kg!!1
Probably sensible I suppose. Not sure how to deload dips so I'll do light bench tonight and at the weekend. I'll keep everything else the same as nothing else is heavy enough to need deloading really. That's quite sad.
Seeing as CNS fatigue is cumulative, i'm not sure you can really deload a single movement
GoldenArrow
12-10-2005, 13:14
"Overshift the extreme! Max the envelope!........and so on."
ie go for it
Narc, outvoted two to one I'm afraid... I'll have another crack tonight. Thinking 60x5, 100x1, 110x1, 120x1.
About the deloading, nothing else is actually straining me very much (squatting 80x5x5, whoppy-doo) so reducing the bench and dips should do enough. Is that right?
uk machine
12-10-2005, 13:20
yeh you confident, and thats half the battle won, you you can do it, esp with your dip power aswell
Well I'm confident I can lift it - perhaps not so confident I can lift it tonight! I'm never so good after a day at work and I slept crap last night. I think a few chesteeze and proplus on the train home may be in order!
Lol, fair enough if you're confident you can get it. Any reason you think you need to deload? I mean if you're not straining much....
GoldenArrow
12-10-2005, 13:37
Stop by chemist. Smelling salts :023:
Lol, fair enough if you're confident you can get it. Any reason you think you need to deload? I mean if you're not straining much....
Progress slowing, always tired no matter how much sleep I get... I've been doing two heavy pushing sessions a week for a few months (5x5 bench and 5x5 CGB one day, 5x5 dips and medium-heavy bench singles the other) and I'm just knackered. :015:
Stop by chemist. Smelling salts :023:
:029:
GoldenArrow
12-10-2005, 13:49
Do more back work
Yeah, I know. Couldn't do much for a whlile but doing db rows and chins again now, should be increasing that steadily with squats etc now back's on the mend.
OK - pint of coffee as thick as gravy, 2 pro-plus and 2 chesteeze, looking for smelling salts on the way home. Lets have it.
good luck,a similar chestze mixture fecked me up good and proper last time,aslo i would skip 110 and go straight into 120
uk machine
12-10-2005, 16:21
what are chest eze, some sort of caffiene pick me up
... its to relieve a tight chest or bad asthma symtons http://iron-city.net/images/smilies/smile.gif
uk machine
12-10-2005, 16:27
a think my dad takes somthing similar as he asthma and has mild angina
Mother****ingbollucksarseycrappyshittypileof****in gwankaaaaaaaaaaaarrrrrrrrrrgggggggggggghhhhhhhhhhh hh!!!!!!!!!!!!!!!!!!! :mad: :mad: :mad: :mad: :mad:
Bench press
60x5
100x1 (Best rep of 100kg ever - felt light as anything, threw it up as if it was DE, decent clunk of the plates)
110x1 (Best rep of 110kg ever - no clunk but up ****ing quickly, 100% sure I'm gonna get 120kg)
120xF CRAP! Lowered, paused, pressed, slowed, strained, cramped, stapled.
Lots of stretching erectors. Lots.
120x0 Unracked it, felt like a ton, confidence shot to hell. Reracked it. :(
Wasn't going to finish the session without a PB so:
100x5 (all touch and go) 5 rep PB
Felt heavy as hell, nothing like the earlier rep. PB but not new 1RM so pissed off. :(
I've had soo many stimulants in the past 2 hours I doubt I'll get more than a few hours sleep tonight so my already aching pecs and back are gonna kill. I'm not a happy bunny.
jonnymills
12-10-2005, 18:51
It will go next time mate. A 5 RM PB is still very good in my books. Don't sweat it too much - you did OK.
my already aching pecs and back are gonna kill. I'm not a happy bunny.
Maybe it would help to look at your form Ian, esp. considering your previous sho problems. I never, ever, get pec DOMS after benching now. I think if you tuck your elbows like a PL bench you dont really...
EDIT - and remeber that you cant make progress every single session mate.
uk machine
13-10-2005, 11:50
yeh i dont tend to get any pec doms really, my pecs arent that big really, some form work could help.also just read that you ahve had previous shoulder probs, do dips not aggravate it
Cheers Jonny - actually wanted 8 reps with 100, but 5's OK too I suppose!
Maybe it would help to look at your form Ian, esp. considering your previous sho problems. I never, ever, get pec DOMS after benching now. I think if you tuck your elbows like a PL bench you dont really...
I think my technique's OK, but I'll try and get a vid soon. Might be the fact that I only got it half way up so I'd only used my pecs (I don't have any lats) and then failed. Actually, I think there's a vid on the old AS forum - I'll try and dig up a link.
EDIT - and remeber that you cant make progress every single session mate.
Yeah, I know I just really felt I had it in me, but no worries I'll get it soon. I'm still happy - my bench had been going backwards for months until recently, so putting 15% on my 1RM over a summer is pretty good going.
yeh i dont tend to get any pec doms really, my pecs arent that big really, some form work could help.also just read that you ahve had previous shoulder probs, do dips not aggravate it
A few people said that but dips have been fine actually, even going well below parallel. I stop at parallel now but they haven't been a problem. Could be that the mechanics are a bit different with the weight on my head rather than round my waist so there's less stretch on the delts.
GoldenArrow
13-10-2005, 12:11
Man my pecs are killing me today from benching
GoldenArrow
13-10-2005, 12:20
12 rep AMT bench http://iron-city.net/images/smilies/newones/018.gif
Nasty. Why do you need pecs when you have a shirt though?
GoldenArrow
13-10-2005, 12:44
See my journal.
Ben, here's a link to the vid of me benching at the start of muscle wars:
http://media.putfile.com/VIDEO_021
Hopefully it still works but that site's blocked by work so I can't check.
(Can't post it as a link atm - I keep getting bug reports everytime I click on any buttons/smilies but I can't be arsed to close all my internet windows...)
yeah, personally i tuck my elbows a lot more than that. I can see that giving you pec DOMS...
New routine (after couple of lemon-squeezy weeks)
Day 1
Box squats 5x5
Paused bench 5x5 (progressive) then 2/3 singles
Chins 5x5 (Or as many sets as it takes to get 25 reps to start, then 5x5)
Chest-supported DB rows 3x15 (I need some lats...)
Core work
Day 2
Box Squats 5x5
Dips 5x5 (progressive)
DB OHP 3x15 (I need some delts...)
Chest-supported DB rows 3x15
Core work
Will do a set of L-flies every night before bed to keep my shoulders functioning, will make the box squats progressive and will switch the squats for deads on the 2nd day once my back's progressed a little. Looking forward to this.
PikeKing
14-10-2005, 18:32
DB OHP 3x15 (I need some delts...)
i bet that was fun!
i bet that was fun!
I haven't done it yet...
15, shit, that's more ohp'ing than i've done this year i think....
...and i have no delts so i should just shut up
I'm odd - I've got quite big pecs (if I can find them beneath the man mamms) and quite big triceps, but absolutely no anterior delts whatsoever; if I prod where they're meant to be I can feel the joint capsule. Hopefully if I can grow some I should then be able to sort myself out with a slightly more respectable bench.
Well as I thought IC was going, I started a journal over on SS, but as IC's here to stay (touch wood) I may as well keep both up to date. Had a deloading session and that's about all to report from last week, except for some help from Alex changing my routine a bit.
Today
Good news and bad news...
Box squats (just seeing where I am)
60x5
70x5
80x5
90x3
100x3
100x3
100x3
100x3
So, I've lost a lot of strength in squatting, coupled with going lower than before, making my lifting pretty pants. Still, things should improve pretty quickly.
Paused bench
60x5
80x5
85x5
90x5 (strangely heavy)
95x4 (Grrr)
100x1
105x1
Bench was not great, though I'm hoping that's just cos I've not done 5x5 heavy for a couple of weeks and just getting back into it.
Chins (crap)
3
3
2
2
2
1
1
1
Can't believe how shit the chins were - I wanted 25 and was expecting something like 5, 5, 4, 4, 3, 3, 1 but I was just crap at them. Might do a few negatives in my mid-week sessions and go back to doing a few most evenings too.
Chest-supported DB rows
12x10
17x10
22x8
Not great, not expecting much after those chins though
Band ab pulldowns
3x20
One arm farmer's walk plus neck harness
42kg DB + 20kg harness - 2 laps of garden, 5 secs breather, 2 laps other hand.
Same weight, 4 lengths of garden for each hand.
Saw my reflection in the window - I look a tit.
Band pullaparts
3x10
Got nasty DOMS and a great posture today. Chucked some neck harness work in before bed.
Tonight's session:
Hang cleans
60x5
(Had to get the bar from the safety bars to the catches; had to do one so thought I'd do a few)
Medium box squats
60x4x10
Think my technique's still pretty poor. Will upload some vids when I can get round to editing them.
Dips supersetted with... CS DB Rows (22kg)
10 - - - - - - - - - - - - - - - - - - 10
8 - - - - - - -- - - - - - - -- - - - 10
60 sec breather
10 - - - - - - - -- - - -- - - - - - -10
7 -- - - - - - - - - - - - - - -- -- -10
DB ohp (AMT style)
12kgx15, 15, 15, 12
Posture work
Ab pulldowns supersetted with band pullaparts
20 -- - - - - - - - - - - - - - - - - -15
20 -- - - - - - - - - - - - - - - - - -15
Shrug dips
2x10
Horrible, nasty, evil session. Conditioning is shit. I want to vomit.
PikeKing
26-10-2005, 21:30
Horrible, nasty, evil session. Conditioning is shit. I want to vomit.
HEHE I know what you mean, I'm experiencing this at the moment
And I'm gonna be feeling it when I wake up tomorrow too... ARSE!
DEADLIFTS MOFOS!!!!
Wasn't due to train tonight but felt good and back felt good so I did some pulling:
60x10
80x10
100x5
120x3
140x1
140x1 (mg)
100x5
100x5
(L-flies 2.5x2x20)
OK, so the weights were nothing yet felt quite heavy - I was probably only good for 10-15kg more - but I'm back in the game!
:banana:
uk machine
28-10-2005, 22:51
ive come back only once from a really ****ed back once and the feeling great aint it when you can start again. :038: :weed:
PikeKing
29-10-2005, 09:56
how does your back feel today?
OK, I think. Aches, but I'm pretty sure it's just the start of some nasty DOMS. I can walk though, which is better than last time I tried deadlifting.
Been mulling over my planned routine and tbh it wasn't the greatest - I kept the basis of what I was already doing, tarted it up a bit and it's not exactly what I'm after. I have come up with:
Session 1:
Box squats . . . . . . 8x3 (progressive)
Paused bench . . . . . 5x5 (progressive)
CS DB rows . . . . . . 5x5 (same weight)
Neck harness . . . . . 3x10 (same weight)
Core (from pulldowns, side bends, planks) + postural (from pull aparts, l-flies, face pulls, shrug dips)
Session 2:
Deads . . . . . . . . . . 10x1 (same weight)*
Paused bench . . . . . 8x1 (same weight)
Chin ups . . . . . . . . 5x5 (eventually)
AMT OHP . . . . . . . . 3x15 (same weight)
Core (from pulldowns, farmers walk with neck harness, side bends, planks) + postural (from pull aparts, l-flies, face pulls, shrug dips)
* This will be once I'm back into the swing of things; will probably keep them reasonably high reps or pyramid for a couple of weeks then start going heavier again.
If I get a chance during the week for an occasional 3rd session, I'll probably go for things I like but aren't really relevant or just can't fit in, like hang cleans, zerchers or front squats.
Any thoughts?
Deads
60x10
80x5
100x3
120x1
Back starting to ache, maybe pushing it after Friday. Enough for today methinks.
Bench
60x10
80x5
105x10x1
Started off properly paused, ended up kinda paused. Vid of last single - you reckon this pause is long enough? (http://media.putfile.com/Bench-105x1-set-10)
Chins
4
4
2
2
1
Sadly that's a big improvement from last week!
AMT DB OHP
15x3x15
Band ab pulldowns
3x30
1 arm farmer's walk and neck harness
42kg + 20 kg on harness
2x4 lengths of the garden per hand.
Vid of me looking an ass! (Biggish file, about 3Mb) (http://media.putfile.com/42kg-FW--20kg-harness)
Happy with the session. Bench singles felt good, chins, OHP and farmer's walk all felt a lot easier than last time I did them. Maybe this NOZ stuff is pretty good, or maybe I'm awesome. <buff>
jonnymills
30-10-2005, 12:47
1 arm farmer's walk and neck harness
42kg + 20 kg on harness
2x4 lengths of the garden per hand.
What the hell are these for!!??
Get bigger, get stronger! Particularly core, grip and neck.
jonnymills
30-10-2005, 15:28
Why all at once!?
You could have done some curls/shoulder presses with your left arm, shrugged your other arm and done some calf raises with each step also. lol
1 arm farmer's walk and neck harness
42kg + 20 kg on harness
2x4 lengths of the garden per hand.
Vid of me looking an ass! (Biggish file, about 3Mb) (http://media.putfile.com/42kg-FW--20kg-harness)
HOLE SHIT DUED!!!
Were did get that from? that is sick. :eek: :eek:
Nice work. :023:
Why all at once!?
You could have done some curls/shoulder presses with your left arm, shrugged your other arm and done some calf raises with each step also. lol
It's only one extra thing... Just thought it'd be fun. And it was! :026:
HOLE SHIT DUED!!!
Were did get that from? that is sick. :eek: :eek:
Nice work. :023:
Ha ha, cheers, just fancied something a bit interesting!
quality to see you pulling mate, its more than what im doing an all. cant see any vids cos at work but will watch em later
Shit session.
Paused Bench
60x8
75x5
80x5
85x5
90x5
95x4 (last rep literally took 6 or 7 seconds - stopped at about 5 board, which is odd for me, then managed to grind it out.)
Crap. Dropped everything by 5kg to make sure I got all the reps then didn't get all the reps. Erectors majorly pumped, which is bad, left wrist and thumb are ****ed since maxing on dips 6 weeks ago and getting it caught in a train door a few days ago, so I can't grip the bar and have had to push with my thumb stretched out beneath the bar to balance it if you get what I mean. Numbers are going backwards since deloading. :012:
Box squats
60x8
80x3
85x3
90x3
95x3
100x3
Really hard out of the hole, then piss easy from about half way up - the bar literally flew off my shoulders at the top of every rep. Stopped after 5 sets cos back was killing cos my erectors were too pumped, arching my spine too much. :011: To help my back:
Band ab pulldowns
30
30
30
CS DB rows with mini-iso at the top
22x5
22x10
22x10
22x10
22x10
Yeah yeah, this was meant to be 5x5 but I was too busy sulking to put more weight on the DBs.
Band pullaparts
15
15
15
Planks
1x?
I'm not a happy bunny. My abs are still too weak to counter the pump I get in my erectors when doing any of the big three, so I need to work on that big time cos that shit hurts, so more planks and hip raises for me. Don't really know what I can do about my wrist, so I'm thinking of the not-very-sensible approach of leaving it and hoping it magically gets better. Still need to work more on flexibility as I can't get my legs wide enough squatting.
So basically I currently have no strengths and a shit-load of weaknesses. My thinking is thus to try and lose a bit of belly as lifting these pissy weights can't take more than one meal's worth of calories. Whilst I'm doing that, I can work on my core and flexibility and getting my squats and pulls up shouldn't be too hard, provided my back and wrist don't get worse. Then, once I'm a bit leaner and my squats and pulls are working again in the new year, I can change my focus back to purely getting stronger.
PikeKing
02-11-2005, 22:31
In the end I've given up on my old favourite lifts, so that i can train differently rather than be injured. Might be worth looking into.
Are you sure you're locking out your squats with glutes rather than your back?
Are you doing much booty prep?
In the end I've given up on my old favourite lifts, so that i can train differently rather than be injured. Might be worth looking into.
I can see the attraction but I'm not willing to go to that extent yet - gotta keep plugging away for a while first.
Are you sure you're locking out your squats with glutes rather than your back?
Erm, I don't know... How can you tell?
Are you doing much booty prep?
None. I've heard the cool kids doing it but don't actually know what it is...
PikeKing
03-11-2005, 09:02
I can see the attraction but I'm not willing to go to that extent yet - gotta keep plugging away for a while first.
I wish you luck with your plugging :041:
Erm, I don't know... How can you tell?
hmm tricky one this, the reason I mentioned it is because of what you said in my journal about your HFs inhibiting your glutes. I've not experinced it with squats much but seen it a lot with DLs and GMs/Pullthroughs. Basically at the top of the lift rather than getting complete hip extension (to get that kind of deload feeling) its common place for people to extend the back slightly. This gives the same feeling but technically you havent completed the lift. Does that make sense? When I DL I make a point of squeezing my arse for a few at the top to make sure I'm not just leaning back.
None. I've heard the cool kids doing it but don't actually know what it is...
There really is a whole host of stuff out there, I've tried various things and have kind of found what works best for me. Which is:
Reverse Lunge & Twists
SL GMs
Lateral Lunges
Band Side Steps.
I pretty much always do them. I also add in other bits depending on how I'm feeling. Things like lateral step overs, paused SUP hip extensions, prone scorpions.
Here are a load of links that should give you some (lots) of options.
http://www.ruggedmag.com/index.php?type=Article&i=17&a=1
http://www.t-nation.com/readTopic.do;jsessionid=72AB11597B3F091E4341FB55D2 A1A771.hydra?id=804576
http://www.t-nation.com/readTopic.do;jsessionid=72AB11597B3F091E4341FB55D2 A1A771.hydra?id=805661
http://www.t-nation.com/readTopic.do;jsessionid=72AB11597B3F091E4341FB55D2 A1A771.hydra?id=495189
http://www.t-nation.com/readTopic.do;jsessionid=72AB11597B3F091E4341FB55D2 A1A771.hydra?id=497495
http://ronjones.org/Coach&Train/ExercisePhotos/BodyWeight/WarmUps/MovementPrep/
also the gluteal amnesia series on EFS, theres some others there too but i cant get on their site right now.
Great post mate, cheers - just spent all my lunch break reading a few of those articles. Should be plenty of those exercises happening from now on.
Tried a few of these glute activation bits and pieces as well as some stretching and planks last night. They all felt a bit odd, but hopefully a mini-session a day when I get home from work should pay dividends. Cheers Pikey.
Problems with my phone line at home over the weekend so couldn't get online, which was a pain. Yesterday's session:
Deads
60x10
80x5
100x6x5
Nice and easy, quick as you'd expect. Tried to get my glutes more involved, felt like a more comfortable movement and back pump was a lot less than previous.
Paused Bench
60x10
90x3
100x10x1
Dropped the weight from last week to make sure I was OK with a longer pause, and it was fine, no problems with any of them so will go back to 105 next week.
Chins
4
3
2
3
2
1
Crap as ever.
DB AMT OHP
22x15
22x11
22x8
Short rest periods, 30 secs max. Hard but fun.
Band woodchoppers
2x10/10
Broke my band. Arse.
Shrug dips
3x10
Landmines
40x36 (Bar slipped on floor and ploughed straight into toe. Ouch a lot.)
40x40 (Put the bottom in the hole in a plate on the floor, much more stable.)
60x17 (Hard, possibly too hard for decent technique, will post a vid when home connection working. Last rep, bottom of bar slipped out of plate and the whole bar flipped over - thankfully for once I had the lock on the top otherwise I'd have been monster-****ed.)
Enjoyable (and pain-free) session. :banana:
PikeKing
07-11-2005, 21:48
DB AMT OHP
22x15
22x11
22x8
Short rest periods, 30 secs max. Hard but fun.
ouch!
Landmines
40x36 (Bar slipped on floor and ploughed straight into toe. Ouch a lot.)
40x40 (Put the bottom in the hole in a plate on the floor, much more stable.)
60x17 (Hard, possibly too hard for decent technique, will post a vid when home connection working. Last rep, bottom of bar slipped out of plate and the whole bar flipped over - thankfully for once I had the lock on the top otherwise I'd have been monster-****ed.)
Enjoyable (and pain-free) session. :banana:
****ING HELL!!! that is one serious landmine!
Cheers, the ohps were quite tough, but I never ever get doms in my delts for some reason, so not even feeling them today!
Well having spoken to Alex earlier I'm not sure that what I did was actually a landmine... Is this right? (http://media.putfile.com/Landmines-Part-of-60x17)
PikeKing
07-11-2005, 22:21
well i guess that is kind of a landmine, the length of the bar explains the weight thats for sure. That much weight on a 7ft bar would be huge.
The way I teach landmines as you starting with your hands about level with your face.
What you're doing will definately work the abs, glad I saw that clip, I dont feel quite so pathetic now.
Definitely did work the abs (nasty doms today) but perhaps not in the best way. Had some more tips from Alex so should hopefully have a slightly less shitey-looking technique next time - with about a quarter of the weight!
PikeKing
07-11-2005, 22:34
ah alex, the one who denies the existence of iron city
Decent session.
SLGMs
Prone scorpions
Stretch hip flexors
Box squats (on too-low box. Fool.)
60x8
80x8
90x5
95x5
100x5
Not bad considering it was on the lower box; barely any back pump, which was great, and did it barefoot which really helped with my stability (my trainers are crap). Maybe glute activation helped. Still not flexible enough though - my knees push in a bit at the bottom. More stretching and doing 100x5x5 next week off a higher box. Unless that makes it really easy, in which case I'll do more.
Paused bench
60x6
80x3 (Woh! Awesomely quick for some reason, all 3 reps clunked up at top speed!)
90x5
90x5
90x5
90x4+1 (Lost arch, tried to re-position whilst locked out, didn't work. Re-racked, finished it off straight away.)
90x5
Not bad, struggle keeping my arch towards the end of a set though. Upping weight by 2.5kg next week.
CS DB Rows
32x4x5
32x7
Managed a couple more on last set, upping weight by 2.5kg next week.
No time for postural + core stuff so gonna do some planks before I go to bed. So in about 5 minutes.
PikeKing
10-11-2005, 18:23
keep going with that warm up stuff dude, its no coincidence that you had no back pump
If it was down to that then I'll love you forever.
PS cheers Ben!
PPS Did a couple of planks and stretched last night, more stretching tonight when I got in from work.
BW - 18'5" (down 11lbs this week; I'm assuming mostly water.)
Prone scorpions, lunges etc.
Deads
60x10
80x5
105x5x5
Fine, another 5kg next week. I'm hoping I can sneak up on a decent number over time without actually noticing it getting difficult.
Paused Bench
60x10
90x3 (Why was this hard... :( )
105x5x1 (Wrist hurting, feels very heavy)
100x5x1 (Ditto)
Why am I such a pathetic loser.
Chins
4
3
3
2
2
1
Crap as usual, even 10lbs lighter.
DB AMT OHP (V. short rest, around 30 secs)
22x15
22x13
22x9
Improvement from last week by 3 reps in total. Don't know if I should keep this weight until I get 3x15 or make heavier so the 15 in the first set is tougher.
Core and postural stuff
Suitcase ATK rack pulls (racked between reps)
60x3x7/7
God, these are hard. My grip sucks again. How much does it suck?
Suitcase holds
60kg - 8 seconds right hand, 7 seconds left hand.
It sucks a shitload.
Side bends
60x5/5 (Racked between reps)
22x2x20/20
Band pullaparts
10
15
15
Deads were what I was aiming for, not much strain yet. Bench was worryingly heavy and I'm struggling keeping my shoulders back and tight at the bottom of the lift. AMT OHP seems to be working, delts seem to be getting chunkier - let's see if that continues whilst I'm cutting. The suitcase lifts were new to me and fun despite how crap at them I was. My grip is dire so I need to work on that - d/oh grip bar holds coming up methinks.
PikeKing
13-11-2005, 22:10
me thinks you are gonna have sore obliques tomorrow!
would you consider using AMT reps anywhere else in your training at the moment?
I was thinking about suitcase DLs when I was walking home tonight, I may throw them into the mix soon.
Aye, I'm reckoning so!
Erm, probably stick with just amt for ohp at the mo; had considered it for rows, but I could do with the strength increase with rowing rather than just the extra bulk. I tried it with squats a couple of times but the lactic acid was just horrific!
The suitcases were pretty harsh actually - quite enjoyed them.
Stretched a bit, a set of full ROM db ohp for a change, 22kgx8, not too tricky but wobbled a bit - core still knackered from sunday. Used the 2" bit of the end of a bar for one handed static holds with 20kg on the bar for 60secs per hand.
Somehow strained my back again going for 100x5x5. 100x5x5 ffs... I'm such a cock.
you are such a cock
that sucks mate, i'll pray for you tonight
Saw the physio today, apparently I now have a bulging disc as well! I'm such a wreck I'm actually starting to laugh about it now.
argh, what's a bulging disk?
Apparently it's not as bad as it sounds, but it's from my spine being too arched and compressed - again cos of strong erectors, weak abs (and squatting with a bar on top of that little lot) - squeezing a bit of the disc backwards a bit. If I do the stretch that's like a press-up but you keep your hips on the floor with my legs a little to the left of centre, that pushes it back in and pain on stretching goes almost immediately - for a few minutes.
the block
21-11-2005, 18:58
bugger.
PikeKing
21-11-2005, 21:45
sorry to hear that dude, best of luck with it!
its a classic injury caused by all this arching, see it far too often
Cheers, fingers crossed. Got to make myself not even think about squatting until I am much much more flexible and keep working my core. Gonna be a bit dull for a while, but should be worth it eventually.
PikeKing
21-11-2005, 21:52
where are you based? you need someone to do a kinetic chain assessment
PikeKing
21-11-2005, 22:05
Can Alex do that?
Sorry, didn't see your post for some reason. Yeah, he offered to do it for a decent reduction, but I really have no money at all so declined.
Today's eats:
7.30 - 25g whey in water
7.50 - 25g whey, some oats and a banana topped out to a pint with skimmed milk.
10.45 - 50g whey in water
14.15 - Chicken breast, tin of kidney beans
17.00 - Will have 50g more whey in water
19.30 - Low cal sausages in a casserole and some more whey
22.30 - CC
crikey,that look like something you would see in jbt journal,50g whey,to help keep hunger away for 3hrs,good luck.
...for what its worth though,that is too far strict too soon,iirc you was still knocking down 27 slices of pizza just the other day,you can still afford to eat a lot more whilst still dropping some pounds for now
PikeKing
23-11-2005, 13:47
try and find the money mate, if hes good enough to offer you a discount.
i charge £100 for them, they arent cheap but they give a wealth of information.
crikey,that look like something you would see in jbt journal,50g whey,to help keep hunger away for 3hrs,good luck.
...for what its worth though,that is too far strict too soon,iirc you was still knocking down 27 slices of pizza just the other day,you can still afford to eat a lot more whilst still dropping some pounds for now
About the hunger, I've also had coffee, diet pepsi, pro plus and chesteeze to help keep it at bay. Well I'm not always the best with my evening meals - sometimes have oven chips and/or bread - so got to be good through the rest of the day. Also, the quicker I lose the gut, the sooner I can start eating again, so I'm thinking reasonably strict from the start. The 27 slices of pizza was August...
PikeKing
23-11-2005, 14:32
The 27 slices of pizza was August...
that is pretty impressive :038:
uk machine
23-11-2005, 14:40
where are you based? you need someone to do a kinetic chain assessment
can i ask what this entails?
try and find the money mate, if hes good enough to offer you a discount.
i charge £100 for them, they arent cheap but they give a wealth of information.
Hmm, in which case he gave me a very good price... Might have to scrape some pennies together.
that is pretty impressive :038:
Cheers - I would have had 30 but I was late getting back to work!
PikeKing
23-11-2005, 15:00
Cheers - I would have had 30 but I was late getting back to work!
all you can eat buffet?
I could do with one of them right now, its the day of month when I eat today
PikeKing
23-11-2005, 15:02
can i ask what this entails?
Static Postural Assessment
Dynamic Postural Assessment of the 6 movement patterrns
Then depending on the above, various other things like isolated flexibility tests and/or strength tests
all you can eat buffet?
I could do with one of them right now, its the day of month when I eat today
Aye, pizza hut. They do one with just pizza now, so you don't have to pay for pasta and salad. It's about £4.50 or something iirc. Works out around 17p a slice!
uk machine
23-11-2005, 15:07
lol gonna have to help a mong here, would you just get some one to sit and act normally then see how there posture is then do certain tests to see whats causing someone to have bad posture, this is a complete random guess btw :029:
ps sorry for the hi jacking :050:
Decided to train in the end:
Side lunges
Prone scorpions
Exercise to sort back out that physio gave me
CSDBRs
35x5x5
Easy, cool.
CG Bench (no arch or leg drive)
10x10
60x10
70x8 (bit painful on wrist)
60x3x10
Reverse curls
20x3x15
Band pullaparts
3x15
Planks
60secs
2x30secs (Back starting to hurt around 30 secs so stopped)
PikeKing
23-11-2005, 21:38
lol gonna have to help a mong here, would you just get some one to sit and act normally then see how there posture is then do certain tests to see whats causing someone to have bad posture, this is a complete random guess btw :029:
ps sorry for the hi jacking :050:
standing postural assessment from front, back and each side. starting at the foot and working the way up.
samething for movement patterns; squat, bend, 1 leg, push, pull twist
I'll have to make a few changes to training with back and wrist both a bit dodgy. Main aims are to strengthen core and improve flexibility, and to burn off a few calories at the same time. I stretch every night when I get in from work. Well, most nights.
OH split squats 3x? (Lots - see what weight I can support OH)
Chin ups 8x3
OHP 3xmax*
Curls 3x15
Front/zercher split squats (or maybe step ups) 3x10/10
CGB 5x10
CSDBRs 5x5
Neck harness
Plus either pullaparts/face pulls and ab work.
*The thinking behind the OHP 3xmax is to start off with v. light weights and get some v. high reps as a decent core stability base. I'll then add weight each week to hopefully build on the stability and eventually have a core that can take heavy OH work, so got to make sure technique is spot on from the start.
PikeKing
26-11-2005, 11:57
I would choose the front squat grip over the zercher. Perform them slowly, even tho the weight is going to be lighter than a squat, you are unstable as you are stadinig on a narrower base, also your back hip flexor is in perfect postion to you increase your lordosis.
OH Lunge, ditto all the above. Stretch your lats and upper trap before doing this. I'm assuming you dont have full rom in your shoulders like most weights dudes. Reduced rom at shoulders = increased lordosis in this exercise.
Not sure about chins. I know when my back was bad, weighted chins and dips didnt help. A few weeks at only bodyweight on them both back felt much better. It certainly wasnt the cause of the problem but it was aggravating it.
Ab work is going to be what?
I would choose the front squat grip over the zercher.
OK, why's that - needs more stabilisation?
Perform them slowly, even tho the weight is going to be lighter than a squat, you are unstable as you are stadinig on a narrower base, also your back hip flexor is in perfect postion to you increase your lordosis.
OH Lunge, ditto all the above. Stretch your lats and upper trap before doing this. I'm assuming you dont have full rom in your shoulders like most weights dudes. Reduced rom at shoulders = increased lordosis in this exercise.
Yeah, poor flexibility everywhere really. I'm doing a lot better than I was with stretching but still a long way to go.
Not sure about chins. I know when my back was bad, weighted chins and dips didnt help. A few weeks at only bodyweight on them both back felt much better. It certainly wasnt the cause of the problem but it was aggravating it.
I've been really shit at chins forever, so those are going to be BW to start with, then I'm going to progress with higher reps rather than more weight until I can do a decent amount in a set (15 or so). If they aggravate things I'll swap them for more CSDBRs.
Ab work is going to be what?
Hip raises with legs straight up in the air, crunches with legs straight up, planks, hugging knees to chest and rolling on my back. I'm trying to recruit hip flexors as little as possible and stretching them too. Any better suggestions for these?
:023:
PikeKing
26-11-2005, 19:23
Barbell on the front coz u have to keep form stricter, zercher = lower centre of gravity + u can lean forward and not lose the bar.
hmmmm abs
crunches with leg raised? on a bench or in the air? either one I would bin.
and the other one, hmmm i am not to sure about that either.
how stable are you? are you able to lay on yer back and move your legs about without any movement from the pelvis/L spine?
Erm, not very stable really. I think I can move my legs around on my back without too much movement, but a bit of pelvic movement when I bring both legs up.
OH split squats
20x10/10 (Woh! This was meant to be a warm-up but was ****ing hard work so...)
20x10/10
10x10/10
Stretched shoulders well before hand, kept position without lordosis being too extreme (but it was only 20kg)
Chins
3, 3, 3, 3, 3, 2.5, 2 then 3 slow negatives.
I'm shit.
OHP
20x25
20x18
20x13
ARGH! IT BURNS IT BURNS!!!!!
BB curls
30x7 (Ouch, hurts thumb)
20x20
20x15
Band pullaparts
3x15
Rolling on back ab thing
3x15
Lots of stretching
2 chesteese before high reps is not cool - HR after those split squats was 108! (Normally 56).
My traps are HEYOOGE
:banana:
PikeKing
27-11-2005, 14:47
OH split squats
20x10/10 (Woh! This was meant to be a warm-up but was ****ing hard )
HEHE
Not sure if I should up the weight and do 5's - the weight was a bit light to be doing much for my core. Maybe 40kg for 5x5?
PikeKing
27-11-2005, 21:54
stick with the high reps
I was hoping you wouldn't say that. :(
Medley of unilateral joy:
Front squat lunges
20x10/10
OH lunges
20x10/10
Front split squats
20x10/10
Eurgh.
CSDBRs (with mini-iso this time)
35x5x5
CGB
20x10
60x5x11
Pullaparts
3x15
Planks
Minute or so. Will do some more and some stretching before bed. Dull session.
Medley of unilateral joy:
Front squat lunges
20x10/10
OH lunges
20x10/10
you can do more than that big man!
is it your wrist stopping you? or is it because they are so disgusting :022:
No it's just conditioning - I'm not used to this many reps, especially lower body. First 5 or 6 for each leg are like I'm doing nothing, then my quads just go to jelly. Once I've got used to the reps the weight should go up, lickedysplit . I hope. Plus my core stability's a joke.
Low strain / cal burning session
Cos of my thumb, everything I've lifted with my hands in this session has been using the hole in the middle of a plate and clasping it with just fingers and palm.
Alternating delt flies/front raises
10kgx20
10kgx15f
Just front raises
5kgx10f
5kgx10f
Here lies the reason for my shit bench and ohp - I have absolutely no front delts whatsoever. :023:
Back flies with mini iso
2.5kgx3x20
Front squat tabatas onto a bench - 20kg
21
21
19
16
14
14
14
12
Quite seriously considering vomiting.
Side bends
20x2x20/20
L-flies
2.5x2x20
Shoulders don't click any more doing these.
Sort-of plate curls
10x25
Going to go and stretch a lot now. Might do some planks once I've stopped feeling like death, so maybe not today.
Still got the worst DOMS ever in my quads so these were fun:
OH Split Squats
25x3x10/10
5kg more than last week, felt a bit wobbly, think it's cos obliques were still knackered from sidebends on Friday. Will up the weight if I don't overdo the core stuff in the week.
Chins
3, 3, 3, 3, 2, 1, 1, 1
Utter utter shite. Worse than last week.
OHP
25x20
25x13
25x14
Longer rest between 2nd and 3rd sets let me squeeze another out. Core was the problem rather than delt/tri strength.
Band pullaparts
3x15
Bit of a naff session, slept badly so had a lie-in, then tried to make up time by not eating breakfast or taking my ECA. :021:
OHP
Some, was crap. Gonna stick with the high rep stuff on Sundays as core was a problem.
CGB
20x15
60x10
70x5
80x5
90x3
95x1 PB :banana:
100x1 PB :banana: :banana:
105x1RM PB :banana: :banana: :banana:
100x1
100x1
Cool! Thumb/wrist wasn't too bad (though stiffening up a bit now) and back was fine except for a small twinge an inch or two from lockout on the 105 (which literally took about 10 seconds!).
Will do some pullaparts when I'm bored later, stretched my hips a lot last night and this morning and postures feeling better, but back's still sore.
the block
09-12-2005, 19:47
whats higher for you - CG or normal bench?
my CG overtook my normal for a while.
Cheers Freddy.
PL style is higher for me record-wise - 115kg sort-of paused compared to 105kg T&G - though I haven't done any heavy bench in a month or so cos of my wrist. CGB is fine as my wrist stays in a neutral plane so will stick with it for a while, though should probably start pausing it.
My training's gonna be a bit all over the place for now; I'm bored of doing lightweight crappy exercises and I know they're good for me but I just don't enjoy them. Gonna train what I want when I want, which will be mostly heavy cgb, high rep OHP building up to heavy, CSDBRs, chins and then core and upper back stuff as well, along with stretching for about an hour's tv every night.
the block
09-12-2005, 21:31
Gonna train what I want when I want,
reminds me of a spice girl song... :kinky:
Oh no, you've discovered my secret identity - I am of course Posh Spice, which is mostly why my lifts are so shite.
you're better looking than posh spice, the simian minger
you're better looking than posh spice,
:049:
the simian minger
Erm, me or her?
Bet that my dinner was probably more than her annual calorific intake!
the block
09-12-2005, 21:37
now it all slots together - i can guess how you really hurt your wrist - hehehehe
now it all slots together - i can guess how you really hurt your wrist - hehehehe
Shoving it down my throat so I could puke some more?
her, she was bred from collobus monkeys, i'd swear it in a court of law
Hang power snatch
20x5
40x5
50x3
60x1
60x1 OOOOOUCH! Wrist bad.
1/4 front box squats (about 90 degrees)
30x10
60x10
70x10
80x10
90x8
100x5
OHP
30x20
30x14
30x11
Pretty good.
Chins
3, 3, 3, 2, 1
:021:
RDFs (mini-iso)
2.5x20
Planks
3x45secs
Wrist and thumb very painful this evening. :013:
remind me why you're doing the insanely high reps on the OHP?
I can't do heavy ohp without wobbling all over the place and getting back pain so I'm doing the high reps to build up my core stability. I'm adding 5kg a week so I'm hoping that by the time I get to something decent my core will be strong enough to handle it.
the block
12-12-2005, 10:57
those are some serious fat man chins though! :D join the club! but mind you they were after all that other stuff
Yeah, definitely cos they were after a few other exercises - I'd have knocked out a few sets of 20 otherwise ;)
BEEFCAKE!!!
Hip raises with legs straight up in the air, crunches with legs straight up, planks, hugging knees to chest and rolling on my back. I'm trying to recruit hip flexors as little as possible and stretching them too. Any better suggestions for these?
:023:
OK, i get it that OHP is good for your core, but are you doing any core-specific work as well or cant you cos of't back.
EDIT - clear as mud. What i mean is are you doing any of the things you said you would above>? Dont rememvber seeing em.
OK, i get it that OHP is good for your core, but are you doing any core-specific work as well or cant you cos of't back.
EDIT - clear as mud. What i mean is are you doing any of the things you said you would above>? Dont rememvber seeing em.
Yep, did planks on Sunday (think I posted that) and I do the rolling thing most days whilst stretching. Do the situp things a few times a week but it's a bit shit to post, so don't bother. I think posture seems to be getting better and core does seem to be getting stronger, but I still need to improve flexibility quite a lot so I can make depth and stay in lordosis. Stretching really is dull as ditchwater.
Today's session:
OHP
35x17
35x13
35x13
1/2 box zerchers (90 degrees)
35x10
Very awkward, stick with front squats until I can do full ROM.
1/2 box front squats (90 degrees)
60x10
70x10
80x10
90x10 PB
100x6 PB
110x5 PB
120x3 PB :035:
Not much of a pause, bit of rocking on the bench at the bottom but just wanted to do something heavy for once. Cool; core feels fried.
Chins
3
3
3
2
2
Better than last week at least.
Decent session, will stretch and do planks later.
Here's the vid of the 120x3 (http://media.putfile.com/HFS120x3)
Just decided to do a few front squat walkouts for good measure:
150kg x 10 secs
150kg x walking to back and front of rack twice
Felt something pop in my back and heard a noise like a knuckle cracking which scared the shit out of me, but it felt like a load of pressure has been removed from my back and I can bend forward a bit more with less pain. Odd form of chiropracty but I'm happy!
Change of goals for new year - can someone lock this please.
Just make sure you start a new one.
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