View Full Version : Beastification regime
Hope it's not too cheeky for a newbie to start a training log straight away. I started a new cycle only a couple of weeks ago so thought putting it here would give me a helping hand.
I'm 6'4", and just over 18 stone. I didn't really know it, but most of my training so far has been bbing so I'm quite a big lump but now the aim is strength. The routine is:
Tue or Thur (MA training Mon and Wed):
Military press 5x5
Squats 8x3
Chins 8x2 or 1 ( :022: pants I know; feel free to mock)
Good mornings 5x5
Sat or Sun:
Deadlifts 8x1
Bench 8x3
Bentover rows 5x5
Bar holds 2x10secs, 1xF
Cheers folks,
Ian
welcome mate, you'll recognise quite a few people on here :045:
Sweet routine :023: get lifting
Alright 666 :023: ! Cool routine, will be following this ...
BengDogg
20-01-2005, 16:36
Alright 666 :023: ! Cool routine, will be following this ...
Yes very nice routine
Cheers guys - now I've just got to make it work! Right - mid-week session:
Military press
20x10, 37.5x5, 42.5x5, 47.5x5, 52.5x5, 57.5x5
Squat
40x10, 60x3, 80x3, 85x3, 90x3, 95x3, 100x3, 105 x3, 110x3, 115x3
Chins
2, 2, 2, 2, 1, 1, 1, 1
GMs
40x10, 62.5x5, 67,5x5, 72.5x5, 77.5x5, 82.5x5
I was worried I was going to be crap today as I didn't get a chance to eat much but pulled out a decent session with no reps short, so everything set to increase by 2.5kg for this session next week.
I'm hoping that in squats I should improve quite rapidly as I've got strength from a 90 degree bend in the legs from years of scrummaging playing rugby, so hopefully this should transfer down to parallel quite quickly. Also used to squat to higher than I do now until I saw a video of myself squatting and cringed so moved lower.
GMs and chins should also improve quickly as I've never really done them before and I'm losing weight at the same time. Military press might be trickier as I've got shoulder problems but we'll wait and see. All in all dead chuffed with the session.
Good session mate, do you do your 5x5 with weights increasing every set?
When I've seen 5x5 its been the same weight for all 5 sets. Thats how I thought you did it, on another forum I was told that doing it that way doesn't allow for enough work using maximal weights.
Whats the idea behind your exercise order?
Surely Squats, Good Monrings, OHP, Chins would be better?
Surely Squats, Good Monrings, OHP, Chins would be better?
I'm suprised no one else noticed.
Do you do your 5x5 with weights increasing every set?
Yeah I do. If my final set is close to my 5RM, then I'd struggle to do it for 5 sets. This way I get to work with heavier weights earlier in the cycle, which as I'm training for strength I thought would be a good thing.
Surely Squats, Good Monrings, OHP, Chins would be better?
I used to squat before I did OHP but because squats are such a drain my OHP strength was down, whereas with that first it barely reduces my squatting. I put chins between squats and GMs to give my lower back a break so I can lift more on GMs. What do you think?
Cheers for the suggestions guys - keep them coming!
Yeah I do. If my final set is close to my 5RM, then I'd struggle to do it for 5 sets. This way I get to work with heavier weights earlier in the cycle, which as I'm training for strength I thought would be a good thing.
For your Military Press and GM's there was a 20kg difference between the first and last set, with 5kg gaps between the sets. How about making the gap only 10kgs, with 2.5kg gaps in between the sets. This will allow you to lift alot more weight, and I'm sure you could do it as I doubt the first few sets are that taxing.
E.g. Your Military Press
Current sets: 37.5kg, 42.5kg, 47.5kg, 52.5kg, 57.5kg
My suggestion: 47.5kg, 50kg, 52.5kg, 55kg, 57.5kg
Extra total weight lifted per set: 50kg, 37.5kg, 25kg, 12.5kg, 0kg
Total extra weight lifted: 125kg
Only an idea, but an extra 125kg lifted per session I'm sure wouldn't do you any harm?
E.g. Your Military Press
Current sets: 37.5kg, 42.5kg, 47.5kg, 52.5kg, 57.5kg
My suggestion: 47.5kg, 50kg, 52.5kg, 55kg, 57.5kg
Extra total weight lifted per set: 50kg, 37.5kg, 25kg, 12.5kg, 0kg
Total extra weight lifted: 125kg
Only an idea, but an extra 125kg lifted per session I'm sure wouldn't do you any harm?
Hmm, that's not a bad idea... though how beneficial would that extra weight be for strength? I'm cutting at the moment as well, so maybe building up more gradually to the bigger lifts might help save some energy, and I don't care about muscle mass atm so is the extra volume superfluous? (I'm asking not arguing btw).
I prefer Brooks Kubiks interpretation of 5x5.
For arguements sake, lets call your 5RM 100kg.
40x5 60x5 80x5 90x5 95x5
Or
40x5 70x5 90x5 90x5 90x5
GoldenArrow
21-01-2005, 11:39
borroks?
Is that a chinese insult?
Damn it Turner-burner, you know what I meant. :)
Hmm 100kg 5RM! That'd be sweet. What's the thinking behind such low weights on the first two sets? They look more like warm-ups.
Doesn't that make it more 3x5 than 5x5?
Depends how you look at it. When I did 3x5 it would go (again, based on 100kg 5RM)
60x5 80x5 HEAVYx5
I hate that use the same weight for all your sets crap. Its not hard work when you do that.
I used to do that, until I thought that if I increased per set I could be lifting heavier weights so seemed obvious in the end.
I suppose it depends what actually helps increase strength - is it the final set of the heaviest weight and the first sets just build up to it, or is the benefit jointly from the lighter (but not light) first sets and the final set on top?
(Just read this through and I explained it like a muppet but you know what I mean)
I hate that use the same weight for all your sets crap. Its not hard work when you do that.
Depends if you use a heavy enough weight in the first place. I use that approach, but what would I know about lifting and hard work.....
Oh shut up you old bat. :045:
If the weight is heavy enough to strain on the first 3 sets, you will never get 5x5, ever.
For example: imagine your 5RM is somewhere in the region of 130kg.
To get all 5x5 with the same weight you would have to use 120ish. 120kg would feel like a joke for the first 3 sets, and even after 25 reps of it, I would bet you still wouldn't feel as ****ed as if you'd gone:
60x5 90x5 110x5 120x5 125-127.5x5
Oh shut up you old bat. :045:
If the weight is heavy enough to strain on the first 3 sets, you will never get 5x5, ever.
For example: imagine your 5RM is somewhere in the region of 130kg.
To get all 5x5 with the same weight you would have to use 120ish. 120kg would feel like a joke for the first 3 sets, and even after 25 reps of it, I would bet you still wouldn't feel as ****ed as if you'd gone:
60x5 90x5 110x5 120x5 125-127.5x5
You've obviously haven't done it before. Theory is no substitute for hands on experience, you arm chair theorist.
LMAO. Thats what help had me doing in the run up to xmas for 6 weeks. Hated it.
Right, couple of set-backs to the campaign:
1) Saw an orthapaedic surgeon and was told that my RCs are sh*t. Not bad enough to operate or anything, but will need a fair amount of physio, so benching may not increase as much as I'd hoped.
2) My two more plates haven't arrived so I won't be able to go that heavy on deads or bar holds in my session tomorrow. Arse.
Neither is the end of the world, but I'm still pissed off.
Right, couple of set-backs to the campaign:
1) Saw an orthapaedic surgeon and was told that my RCs are sh*t. Not bad enough to operate or anything, but will need a fair amount of physio, so benching may not increase as much as I'd hoped.
2) My two more plates haven't arrived so I won't be able to go that heavy on deads or bar holds in my session tomorrow. Arse.
Neither is the end of the world, but I'm still pissed off.
Unluck with the R/C stuff mate, ive been plagued by similar probs...they are overcome-able though...plenty of ext. rot. stuff is a big help. Ive also got load of physio stuff for R/C's (my birds a physio) if you get stuck for stuff that might help PM me.
Stay stong
Ben
Weekend Session:
Plates didn't arrive, but acquired some chain to lash my 1"-hole weights to my olympic bar, so went heavy for the first time since October. Managed to attach them so the weights were off the floor to start.
Deadlifts
60x5, 80x5, 125, 130, 135, 140, 145, 150, 155, 160, 165
(Maybe could have gone heavier but had plenty more of the session so will bump this up next week. Chuffed.)
Bench
40x5, 65x3, 70x3, 75x3, 80x3, 85x3, 90x3, 95x2 :confused: , 100x1! :022:
(V. pissed off - got 97.5x3 last Sunday, not too much trouble. Will do same weights next session.)
Rows
40x5, 57.5x5, 62.5x5, 67.5x5, 72.5x5, 77.5x5
(No worries; increase all by 2.5kg next session.)
Bar Holds
145x10secs, 155x10secs, 165x10secs, 175x10secs, 185x6secs(F)
(Never tried higher than 145 before, so quite happy. TBH, failed more through back being cream-crackered after deads than grip going.)
Happy with the session except for the bench. Not sure what was different from last week, though shoulder was feeling pretty dire. Physio said that doing bench with a decent technique won't make it worse so tried to go through the pain, but there was just nothing there in the end. Gutted about it as I've been eyeing that for quite a while. Oh well. Sh*t happens and I'll kick its ass next weekend instead.
Use a belt for the static holds if your back is shatterd after deadlifts, that way you can pull some real weight.
Use a belt for the static holds if your back is shatterd after deadlifts, that way you can pull some real weight.
OK, might invest in one. Is it worth using it for the deads as well?
OK, might invest in one. Is it worth using it for the deads as well?
Depends what you want out of training. Personally I would try and get away with minimal use full stop. I am competing soon so I need to get used to one, but otherwise, I wouldn't of botherd.
Depends what you want out of training. Personally I would try and get away with minimal use full stop. I am competing soon so I need to get used to one, but otherwise, I wouldn't of botherd.
Hmm, maybe I'll get one and then just use it for the last set of deads/squats as well. Lower back is proper sore this morning.
MA training:
Press-ups x few
Situps x few
Squats (no weights) x plenty
Shadow boxing and sprawls x plenty
Low, mid and high roundhouse kicks and defence x lots
Clinching drills x few
Grounded attack and defence drills x few
High knee jogging and focus pads x lots
Sparring (punches only, torso only) x not much
90 mins. Good stuff; high kicks improving, not too hard a cardio session though.
MA training
60 min technical session - strangle and choke escapes. Useful, but no workout at all.
Mid-week session:
Military Press:
20x10, 35x5, 40x5, 45x5, 50x5, 55x5, 60x5
New PB for 5 reps, and it wasn't even that hard! Awesome!
Squat:
40x10, 60x3, 85x3, 90x3, 95x3, 100x3, 105x3, 110x3, 115x3, 120x3, 125x3!
Upped it by 5kg from last week, felt easy so I chucked 5kg more on and banged out another 3!
Chins:
2, 2, 2, 2, 2, 1, 1, 1
Still wussy but one more lot of 2 than last weeks which is what I was aiming for
GMs:
40x10, 65x5, 70x5, 75x5, 80x5, 85x5
Still hate them but getting better. Feeling it more in hammies than before, which I think is good...?
Overall, top notch session. Squats felt lightweight baby so did more, new PB in OHP and upped the weight from last week in the other two lifts. Oh yeah.
OMG how could I forget? Tried Tabatas with zerchers at the end of my workout tonight. Went for only 20kg and managed in each of the 20 secs:
17, 15, 13, 14, 14, 13, 10, 10.
Finished and nearly died. They're awesome.
Got DOMS in my ass today. Great...
Weekend session:
Deadlifts
60x5, 60x5, 132.5, 137.5, 142.5, 147.5, 152.5, 157.5, 162.5, 167.5
Fine, should be able to increase next week
Bench
20x10, 40x5, 40x5, 65x3, 70x3, 75x3, 80x3, 85x3, 90x3, 95x2F, 60x10, 100x1
Oh FFS... Same again as last week - felt fine working my way up, first of 95 felt light, second wasn't too bad and then the third just stopped about two inches from locking out. Dropped to 60 to knock out a set as I didn't want to end on a failure, then thought f*ck it I'll have a crack. Pushed one out of 100 that felt not too bad but there wasn't going to be three there so I just left it. Considering maybe changing bench to 5x5 to see if I do any better like that.
Bar holds
145 x10 secs, 190x28secs, 190 x 34secs!
Mwah ha ha ha ha ha! Eat that Bengdogg! I stopped on 28 secs in the first one as my left bicep started hurting all of a sudden, but then it went as soon as I put it down so thought I'd have another crack. Next time I'm hoping for big things! No idea why this is soooooo much better than before, but won't question it.
Rows
60x5, 65x5, 70x5, 75x5, 80x3
I was pretty knackered by the time I got to the final set and I realised I was cheating on the last couple so can only really give myself three. I'll stick with this weight next week.
A bit hit and miss this session. Deadlifts were fine, bench was pants again, bar holds were awesome, rows were a bit naff. Up the deads next week, hold 190 for longer and be a bit less of a pansy with the bench and rows.
Edit: Holy sh*t! Just checked the grip leader board and I'm in second! I'm coming for you Robert... (In a sort of Arnie in Commando way, rather than... anything else)
Got DOMS in my ass today. Great...
*splutter, choke etc...*
Bejesus, the banter possibilties are so endless that i'll just say:
rideit
GoldenArrow
30-01-2005, 19:28
Better than that....my ass-crack hurts!
It actually does...too much stretching of a spasmed multifidus i think...
too much info guys! I'm trying to eat here
Submission wrestling
Plenty general conditioning; lots of drills involving core bits and pieces, then some technical bits and pieces. Finished with 4 x 10 minute grappling sparring matches, which were awesome general conditioning. Sore neck today though.
Tabatas - bench press (30kg)
(I know something a bit more total body would be better but thighs still aching from deadlifts and last night's wrestling so thought I'd go upperbody).
24, 19, 14, 10, 8, 8, 8, 5
Man, that got very hard very quickly...
Midweek session:
Military press:
20x10, 42.5x5, 47.5x5, 52.5x5, 57.5x5, 62.5x4 PB
Pretty chuffed with this exercise again. Upped the weight from a PB last week to only miss out by one rep so chuffed with that.
Squats:
40x10, 50x3, 95x3, 100x3, 105x3, 110x3, 115x3, 120x3, 125x3, 130x3 PB
Sweet! Another PB in squats. Loving them more every time I do them. Upping weight for next week for another PB!
Chins:
2, 2, 2, 2, 2, 2, 2, 2
I know that's pretty cack compared to most, but that's another PB for me! I'll move onto (gasp!) 3 chinups first of all next week!
GMs:
40x10, 67.5x5, 72.5x5, 77.5x5, 82.5x5, 87.5x5
These HURT today.
Tabatas (push press, 20kg):
17, 18, 16, 11, 10, 9, 9, 9
Chuffed with the session again. More PBs, and bodymass down so I'm a happy bunny.
keep 'em coming mate. Well done
Cheers mate! I'm happy with my progress in almost everything - atm it's only bench that's letting me down. I'm considering changing to maybe 5x5 rather than 8x3 to see if that helps. Can't really afford to add any more exercises (board press, cgb etc) though. Any ideas?
Jesus, PBs all over the place. You're a man possesed.
Nice one on the squats, you're leaving me for dead on these. Managed 125kgx3, but that was with 2 secs pauses between each rep.
I'm considering changing to maybe 5x5 rather than 8x3 to see if that helps. Can't really afford to add any more exercises (board press, cgb etc) though. Any ideas?
change regular bench to bottom position bench, it's great for getting through sticking points/plateaus
Jesus, PBs all over the place. You're a man possesed.
I like to think so! :029: I've done a fair bit of trainnig before but I've never really structured it wisely, so I think I had a pretty good base to start from.
Nice one on the squats, you're leaving me for dead on these. Managed 125kgx3, but that was with 2 secs pauses between each rep.
Cheers! I've had pretty strong legs from lots of rugby (and what I thought were squats but were actually about 1/2 squats) but struggled with hips and back, but these seem to be catching up now so I'm progressing quite nicely. Bring on 135x3 next week!
change regular bench to bottom position bench, it's great for getting through sticking points/plateaus
Cool, I'll give that a try instead. What sort of weight should I be looking to shift compared to standard bench?
veganlifter
04-02-2005, 10:34
nice one mate, keep at it!
Cheers mate! I'm happy with my progress in almost everything - atm it's only bench that's letting me down. I'm considering changing to maybe 5x5 rather than 8x3 to see if that helps. Can't really afford to add any more exercises (board press, cgb etc) though. Any ideas?
In terms of improving your bench i dont see how changing to 5x5 would really help....it'd probably make you bigger than 8x3 but as your looking for strength i think you wanna be looking at reducing not increasing reps.
Try Alex, he'd know more on this than me.
Cool, I'll give that a try instead. What sort of weight should I be looking to shift compared to standard bench?
hmm i'm a newbie to them aswell, but around 80-85% i reckon and you're doing ok
In terms of improving your bench i dont see how changing to 5x5 would really help....it'd probably make you bigger than 8x3 but as your looking for strength i think you wanna be looking at reducing not increasing reps.
Try Alex, he'd know more on this than me.
That's what I thought when I sorted out the programme. The thing is I'm making really good progress with 5x5 on OHP, and I'm just wondering if I'm tiring my arms out by the time I get to my last set or two with 8x3.
hmm i'm a newbie to them aswell, but around 80-85% i reckon and you're doing ok
Cool, I'll swap these in this weekend. Ta!
GoldenArrow
04-02-2005, 13:27
5-6 x 3 for heavy sets, wsork up to a max.
Add in a speed day if you want also.
5-6 x 3 for heavy sets, wsork up to a max.
Add in a speed day if you want also.
Cheers, I'll cut out the first 2 or 3 sets and try bottom position bench and see how I get on. Can't really spare the time for a speed session on top, though I could do tabata bench instead of chopping and changing, which is pretty similar I suppose (provided my technique doesn't get too slack).
GoldenArrow
04-02-2005, 14:31
No, it's totally different.
No, it's totally different.
:D Right! In which case I might struggle to fit that in. If I can't get over this plateau using bottom position bench and reducing the sets then I'll squeeze in an extra session somewhere. Cheers.
I could do tabata bench instead of chopping and changing, which is pretty similar I suppose
No, it's totally different.
Hahahaha :D
Stick at it 666, you'll get past the sticking point eventually.
Saturday - Planks x lots
Sunday:
Supposed to do deadlifts, bench, rows and bar holds, but back and quads still feel rough from Thursday (a few pints Friday and Saturday didn't aid my recovery as I'm not a frequent drinker) so decided to postpone everything except bench until Tuesday. Cut the sets down as per Alex' suggestion.
Bench:
40x10, 60x5, 80x3, 85x3, 90x3, 95x2. :013:
Was meant to do another set on 100 but when I only got 2 out of 95 I knew it would be pretty pointless. At least now I know I'm not tiring myself out with too many sets, though that does mean I'm just a pansy instead.
Decided to go for a few bench assistance exercises too:
Pottom position bench:
50x5, 55x6 (got confused - easily done, evidently), 60x5, 65x5, 70x5
I racked the bar at the bottom of each rep, which I presume is how it's meant to be done. Really enjoyed these actually and it felt like my shoulders were a lot more stable than standard bench.
CGB:
60x5, 65x5, 70x5
Enjoyed these too, same thing about shoulder stability. Never done them before so started a bit heavy and could only progress a couple of times. Felt enough though as the second half of that last rep took about 5 seconds.
Few L-flies
My normal bench was pants as per usual but enjoyed the alternatives so might exchange in bottom position bench from now on in this cycle and then only swap back to standard bench when I max out at the end. Does that sound sensible?
Monday: Cardio
15 mins running round local "D"-shaped green, running 95% down the straight edge then 50% round the curve. Didn't die as much as I expected, which was nice.
Couldn't train on Tuesday so postponed deadlifts until Thursday until I realised that there's a University old boys' rugby match on Saturday, so I'd struggle to recover for then. Decided to do train but went for clean and pp singles instead:
40, 50, 60, 70, 75, 80 (clean, no press), 85 (ditto).
Haven't done any of these for a while so was quite happy with this. I then did loads of l-flies and plate curls. Also decided to do chin-ups to failure and managed 6, which although pretty pants is a PB so I'm chuffed with that too. Might struggle to train on Sunday after the match on Saturday, which will mean that I won't have done squats or deads for a fortnight, which is p*ss poor.
Weekend cardio:
Old boy's rugby match. Neck caned the next day as it's not used to the contact any more - will have to start bridging again.
Mid-week workout:
Military press
20x10, 42.5x5, 47.5x5, 52.5x5, 57.5x5, 62.5x3
Not bad. One rep less on 62.5 than last session though haven't had a chance to train much this last fortnight so to be expected really.
Squats
40x10, 60x3, 100x3, 105x3, 110x3, 115x3, 120x3, 125x3, 130x3, 135x3 NEW PB
Chuffed with this - not squatted in ages and still got a PB. Can't wait to max at the end of the cycle but still weeks to go so must be patient.
Chins
3, 2, 2, 2, 2, 2, 2, 2 NEW PB
Obviously happy with this too.
GMs
60x5, 70x5, 75x5, 80x5, 85x5, 90x5
I really am crap at these, but progressing at least.
Walkouts
185 x 2.
This was pretty fcuking heavy! Decided I like them and so having the weight of a new max on my shoulders will feel like a piece of piss.
Decent session. Been a bit slack with training recently with the rugby match coming up and various other crap excuses so I'm looking forward to getting stuck in again. 2 PBs = ~~~~~
Cardio
30 mins run inc. sprinting up 2 hills and 2 staircases.
Went for a bits and pieces session today even though nothing was scheduled as was bursting with energy after chesteze, pro-plus and aspirin :023:
DE bottom position bench
60 x 3, 3, 3, 3, 3, 5
Rep 3 in last set wasn't v. dynamic so thought I'd do a few more, which obviously weren't v. dynamic either... First 5 sets were good though.
Plate curls
2.5 kg x 10, 20F, 15F
Plate L-flies
2.5kg x 15, 15, 15
Pinch grip
Found a plank of wood 12" x 4" x 2" weighing about a kg. Put a 5kg plate on each end then pinched the 4" edge to hold.
Left hand - 20secs, 20secs, 23secs(F)
Right hand - 20secs, 20secs, 21 secs(F)
Realised that my thumbs are majorly weak, then remembered that I've torn the ligament on the adducting muscle in both of them before (not at the same time...). Got no physio rehab at the time, so shall start my own now - expect plenty pinch grip and plate curls from now on!
Tabatas - hang cleans. 20kg.
14, 13, 12, 13, 11, 11, 12, 12
OK, so this was too light. Wasn't going to do it again though. It's funny, I think my technique got a lot better as I got more tired - to start with it was mostly just my shoulders that were moving the brunt of the weight but as I got tired I was getting my quads and calves into it more. Maybe if I try 30kg next time I'll start with a more full-body technique and tire myself out better.
To finish, few hundred metre dash to shops and back as tragically realised I had no baked beans for my jacket potato... :037:
EDIT: Forgot to mention, abducting and adducting L-flies too.
For beginners to speed work you shouldn't use 3 reps IMO. Not ready for it. Also, DE stuff is not meant to be from the bottom positon, half of the benifit is stopping the bar on the way back down. Remember, DE is SPEED TRAINING.
For beginners to speed work you shouldn't use 3 reps IMO. Not ready for it. Also, DE stuff is not meant to be from the bottom positon, half of the benifit is stopping the bar on the way back down. Remember, DE is SPEED TRAINING.
I'm only doing bottom position bench stuff at the mo as my shoulders feel a lot more stable than standard bench, which is a good thing with some R/C problems. There is still some benefit to speed work using bottom position though isn't there?
I reckon my 3 reps were pretty much the same (high) speed, so maybe I'll drop to 2 reps and put another 10kg on if 3 reps is too many. Unfortunately I won't be able to do a DE session often - I'd love to fit one in every week but only managed to squeeze one in today because I was off work and wanted to train.
Woh, DOMS in my forearms! Never had that before.
Forearms were burning towards the end of the hang-cleans yep and combined with the plate curls and pinch grips it was a pretty nasty combination for a novice to grip work.
Man of Steel
19-02-2005, 18:39
I'm only doing bottom position bench stuff at the mo as my shoulders feel a lot more stable than standard bench, which is a good thing with some R/C problems.
Isn't bottom position work worse than normal bench since your shoulders start off in a weaker position with no weight on them.
PikeKing
19-02-2005, 18:40
Isn't bottom position work worse than normal bench since your shoulders start off in a weaker position with no weight on them.
yeah i'd agree with that, i'm pretty sure pressing from pins is harder on the shoulders
Isn't bottom position work worse than normal bench since your shoulders start off in a weaker position with no weight on them.
How is starting with no weight on them worse for your shoulders? (Not arguing, just asking) I find it a lot easier to get my shoulders in the correct position when I'm starting from the bottom as I tend to move the whole shoulder forward as I change from the eccentric to the concentric part of the movement in normal bench.
5 stars! Oh yeah, I'm cool. Don't know who gave it that rating but they're obviously of exceptional social standing and a higher class of citizen. :038:
TARGETS:
Just read a couple of recent posts in BengDogg's journal, and realised that I didn't really keep any specific targets in mind during this cycle, so here I go. I have six weeks left keeping going as I am to take me to week 11, then week 12 I'm maxing. In that week I aim to hit:
Current Target
Squat 135x3 (Current and PB) EDIT: 180x1
Bench 100x1, 80x3(BP) (125 pre-injury :012: got to re-build)110x1
Dead 170x1, 175x1 PBEDIT: 200x1
BengDogg
20-02-2005, 11:06
targets are important, they keep you on track and please you when you achieve them
I would say if your squatting 135x3 now, you are an ants whisker from squatting 160 as it is.
I would say if your squatting 135x3 now, you are an ants whisker from squatting 160 as it is.
Really? Awesome! In which case I will revise that to 180kg.
Shouldn't there have been some deadlifting gone on by now?
Weekend session
Deadlifts
60x5, 100x5, 135, 140, 145, 150, 155, 160, 165, 170
Felt good. A couple of weeks without deadlifts may have helped.
Powercleans
60x10
Sorry Alex, not being contrary on purpose, just finished the deads and still felt strong so put these in for fun.
BP bench
40x5, 60x3, 65x3, 70x3, 75x3, 80x3
CGB
60x3, 65x3, 70x3
Shoulders feel sturdy doing bench assistance work rather than standard bench.
Rows
40x5, 62.5x5, 67.5x5, 72.5x5, 77.5x5, 82.5x4 (Cheated for 5th)
Felt very heavy. Will keep this weight next week to get that 5th rep out.
Bar holds
190x31 secs, 190x14 secs, lower back twinge so called it a day on these. Really wish I could afford a belt :(
EDIT: Barbell curls
30x20
There was 10kg left on the bar and I just really wanted to know how many times I could curl it, so I found out.
Planks
3x1 minute
L-flies - standard, adducting and abducting.
Quite happy with the session. Deads were good, which is the main thing, along with my shoulders feeling fine with bench. I know I should but I really don't care about rowing as an exercise, so not that bothered that I missed the last rep.
Shouldn't there have been some deadlifting gone on by now?
Lol, as if by magic... <buff>
Good good, imo if you can hit 170 with all those singles before, you're 1rm will be a good bit more than 175, i know that's true of me anyway
Cheers mate! 175 was my previous 1RM from October(ish) and haven't maxed since then so fingers crossed it's well up. How much more is your 1RM than the single you build up to? My targets seem to be increasing rapidly here!
Well a couple of weeks ago i built up just like that to 155 for 2 fcuking difficult [frankly a bit sketchy] singles with a 1651rm from the week before that was relatively comfortable. So if i were to guess yours i'd say 185-195
Well a couple of weeks ago i built up just like that to 155 for 2 fcuking difficult [frankly a bit sketchy] singles with a 165 1rm from the week before that was relatively comfortable. So if i were to guess yours i'd say 185-195
Well that sounds promising! OK, second revised target, nice round number - Deadlift, 200kg.
Powercleans
60x10
Just finished the deads and still felt strong so put these in for fun.
Yeah, great plan genius. My lower back is soooo grateful. :021:
Man of Steel
21-02-2005, 15:09
How is starting with no weight on them worse for your shoulders? (Not arguing, just asking) I find it a lot easier to get my shoulders in the correct position when I'm starting from the bottom as I tend to move the whole shoulder forward as I change from the eccentric to the concentric part of the movement in normal bench.
You don't prestretch your muscles when you bottom position bench so the lift doesn't begin with your muscles supporting their ligaments. This can lead to injury if your joints are already giving you jip.
Hmm, that's a little worrying. Is that much of a problem though? I mean, military press is always bottom position and that's not bad for the shoulders. Normal bench can sometimes hurt even at low weights but even on the heaviest triple I did from bottom position I had no trouble at all.
I've got a day off work tomorrow so I'm considering a DE bench session. Is it counter-productive to do that the day before my standard OHP, squat, chin, GM session? My bench really does need a kick up the backside.
Oh, and one more thing. I'm going to take the bar holds from the weekend session. They're too much strain on the lower back and I need to recover enough to make a decent go of the squats in the week. I'm going to go for pinch grips and plate curls instead.
military press is always bottom position
eh?
You always start military press with the weight on the top of your chest and go straight into the concentric part of the movement; it's not like bench where you pick it up with locked out arms and have the eccentric first.
i guess on the very first rep, though if you do it standing you will have cleaned it up there.......
Erm I have the bar racked at shoulder height on the outside of my power rack for OHP so I just go straight into it.
Man of Steel
23-02-2005, 12:47
I don't think the MP is as bad because the bar starts racked on your shoulders and having your elbows pointing down is a stronger position for your shoulders rather than pointing back as in the bench. I'd just avoid exercises that aggravate you shoulder if it doesn't seem to be in too bad condition.
OK saw a new physio today and got a different answer.
I DON'T have RC damage, which is good. I do however have a muscle imbalance (upper traps big + strong, lower traps, lower lats and abs not so big and strong), which coupled with very poor flexibility has lead to an unnatural torque in the shoulder joint, which is straining the tendons and causing them to scar, hence the pain. This is much more easily correctable, which is good, and will give no lasting damage, which is even better, and I can bench as much as I want which is even better still.
Solution:
Correct the imbalance. This involves dropping rows and bar holds, and changing tabatas to something other than hang cleans or cleans to not build up the upper traps any more. (For a while I thought he'd say no deadlifts but he OKed them.) Instead, I need to do more chins (I'll keep standard chins and try wide-arm instead of rows - might be able to squeeze a couple out) and ab work. Also plenty shoulder massage (which kills goddamit) and stretching. He straightened out my spine whilst I was there, and ever one of my vertebrae must have popped. Slightly sickening but stood up with the best posture I've ever had! I can do that myself by leaning backwards off the corner of a bed apparently, so that's something else for me to try.
So basically I'm quite happy with that. I don't mind a bit of pain in the stretching and massaging if it'll help and changing the other exercises around is no hardship. Long term iarget now is to rebuild my bench back to my previous best of 125kg and stop pussy-footing around in the double figures and I can't f*cking wait!
(PS 90 minutes fighting class tonight. Should be some pretty harsh cardio.)
MoS, cheers for that, though in light of what the physio said I'll keep going with them for the time being.
PikeKing
23-02-2005, 21:27
OK saw a new physio today and got a different answer.
upper traps big + strong, lower traps, lower lats and abs not so big and strong
i imagine at least 50% of the forum users have this, very common in weight lifting types.
so whats the new routine looking like now?
OK, so new routine is as follows:
Daily massage of shoulder ligaments (by myself :( ) and stretching.
Monday or Wednesday:
MA or tabatas or run
Tuesday or Thursday:
OHP 5x5
Squats 8x3
CG Chins 8x3/2
GMs 5x5
Hanging leg raises 3x10
Saturday: Run or tabatas
Sunday:
Deadlift 8x1
Bottom position bench 5x3
CGB 3x3
Wide arm chins (who knows - very bad at these. Probably 2, 2, 1, 1 or similar... :022: )
Pinch grips 3x30 secs and/or plate curls 3x15
Weighted trunk twists 3x30secs
Planks 3x1min
Seems to be about right. Will probably try and do the odd set of chins whenever I pass anything that looks strong enough to take my weight and also might do an occasional extra cardio session if I get any free time.
PikeKing
23-02-2005, 23:14
have i missed something?
why arent you doing any rowing again?
have i missed something?
Yes
why arent you doing any rowing again?
Solution:
Correct the imbalance. This involves dropping rows and bar holds, and changing tabatas to something other than hang cleans or cleans to not build up the upper traps any more. (For a while I thought he'd say no deadlifts but he OKed them.) Instead, I need to do more chins (I'll keep standard chins and try wide-arm instead of rows - might be able to squeeze a couple out) and ab work. :)
:)
Yep, that's it. Cheers Lactic!
Squats are going to kill tonight. At the MA class last night there was a newbie there who really couldn't control his kicks, nor did he have shin pads, so my left thigh is really knotted up today.
Still going to triple 140.
Yeah to be honest tho, i think i see what Pikeys getting at....
if weak lower lats+lower traps are the problem, surely bent over rows to the lower abs are (at least part of) the solution???
I always feel bent over rows more between the shoulder blades, which is a bit high for my problem. Chins would be working even lower down the back which is where the weakness lies I think. Cable rows leaning slightly forward would probably be handy but as I only have free weights and a rack that's not an option I'm afraid. One bonus is that I'm realy naff at chins (I wonder why, lol) so at least now I've got the spur to really improve them.
Late session today.
Military press
20x10, 42.5x5, 47.5x5, 52.5x5, 57.5x5, 62.5x3PP5
Missed five reps on that weight for the 3rd consecutive session. Rubbish.
Squat
60x10, 107.5x3, 112.5x3, 117.5x3, 122.5x3, 127.5x3, 132.5x3, 142.5x3 PB
Interesting! I was supposed to be working up to 140x3 today, though when I finished I noticed I still had the 1.25s on inside the first plate from my OHP! Missed out the last but one set because I'm an idiot and put 5s on instead of 2.5s and didn't notice until I'd done it. Back feels very tender.
Chins
3, 3, 2, 2, 2, 2, 2, 2 PB!
1 more than before. Cool.
GMs
Back felt too sore and didn't want to risk it. Walking around with a decent posture for the first time in my life is really caning my back because I'm just not used to it. Felt stiff (not just pumped though) after squats and didn't want to push it. Slag me off for wimping out if you want.
Hanging leg raises
3
Really not a good idea to put these after chins. Might have to do them on a separate day as I now chin in both sessions.
Trunk twists instead
15kg each hand, x 30secs x 2, 28secs x 1
Very happy with a 7.5kg squat PB, chins good also, lack of progress with military after a good start is frustrating. Hopefully shoulder healing should help this too. Time for a feed.
Nice Squatting 666 <buff>
Shame u wasn't man enough to complete the GM's though ;)
Cheers mate!
Dammit! I knew it was coming. Harsh but fair really. :(
Had a bit of a rethink.
- Doing tabatas on the day before or after another training day seems like a recipe for being knackered and not lifting as much so I'm having a change. I'm going to move them to after my Sunday session.
- Went running a few times a couple of weeks ago when I was off work, but now I'm back by the time I get home it's pitch black, and as there are no lights where I run and I can't really run on anything hard like roads due to my dodgy knees, running may have to wait until the evenings are a bit lighter.
- I wanted to get a heavy bag but my lack of money has put that one on the backburner. Until then, I thought I might try and get down B&Q next weekend and buy a huge roll of insulation/padding or something to wrap around one of the supports on my powerrack so I can abuse that instead. Should be great - kicking is awesome for abs (erm, as well as getting better at kicking) and a cracking cardio workout.
- Looking forward to deads tomorrow.
I wanted to get a heavy bag but my lack of money has put that one on the backburner. Until then, I thought I might try and get down B&Q next weekend and buy a huge roll of insulation/padding or something to wrap around one of the supports on my powerrack so I can abuse that instead. Should be great - kicking is awesome for abs (erm, as well as getting better at kicking) and a cracking cardio workout.
Fatten the missus up? :077:
"Smack my bitch up wooooooooaaaaaaaaahhhhhh" :027: :061:
'Scuse me, carry on..........
Not sure that's such a great idea - a little while ago I thought that in this modern world where blackguards and bounders roam the streets, a girl should be able to defend herself, so I taught her how to punch properly. I've regretted it ever since. :021:
Hey 666, I have an image of you kicking up your power rack, and while you are doing so men in white coats slowly enter the room and reassure you that no power racks will hurt you where they're taking you :040:
Then I'll break their legs and eat their children for interrupting my session. :cutup:
Weekend session.
Deadlifts
60x5, 100x5, 137.5x1
Oooo nononononono... Lower back pain, even after the 100x5 warmup. Not amused. It was fine once I got it above the knee, but off the floor was killing me. Hopefully my back should get used to the new posture and stuff soon.
BP bench
40x5, 40x5, (2 mins each shoulder massage) 62.5x3, 67.5x3, 72.5x3, 77.5x3, 82.5x3 (3RM)
CGB
62.5x3, 70x3, 75x3, 80x3 (3RM), 82.5x1, 85x1, 87.5x1, 90F
Thought I'd go all out for these as I couldn't deadlift. Pleased as never done more than a few sets before, though thought I had 90 in me.
Wide arm chins
2, 2, 2, 2F(1), 1, 1, 1, 1
Not too bad I suppose as never properly done them before.
Plate curls
2.5x15, 3.75x15, 5x15
Pinch grips
10kg + plank x30secs each hand, x30secs each hand, x30secs right hand, 28secsF left hand
Roundhouse kicks
10 waist high each leg x 5, 10 shoulder high each leg.
Did one between each gripwork set. Found my old cricket pads, so had two of those, a thigh guard and a fleece tied around the powerrack. Might have to put some weight on it next time so it doesn't move so much, but worked fine.
Hanging knee raises
15, 15, 15
Easy.
CGB Tabatas (30kg)
25, 20, 14, 9, 7, 7, 7, 8
Vile.
Training tonight and I've STILL got doms in my triceps from Sunday. That was more CGB than I probably should have done! Anyway, thought I might get in with the fashion of posting my diet as well. I'm cutting atm and I'm really struggling. Cardio is tricky because of my back issues and I've been diagnosed with hypothyroidism (that's under-active) for 5 months now, but my GP has decided to observe it - observe my gut growing out of some sick pleasure I'm guessing. Right, today so far:
7.30 2 Chesteeze, 2 Pro-Plus, 1 Aspirin, pint of water
7.50 100g All Bran, almost a pint of skimmed milk
9-12 3 pints water (normally have pint milk here but run out)
12.00 Chilli made from lean beef mince (drained), tomatoes, kidney beans, baked beans, mushy peas, onions, chilli peppers, tomato puree. Total about 250g. Banana, pint of water.
16.00 Will have pint skimmed milk, couple of rice cakes, >2 more pints water through afternoon.
I've dropped practically nothing since about 4 or 5 weeks ago after the first week where I dropped about 5 pounds (water methinks). I'll post up for a few days and if people think that with the amount I'm eating an 18 stoner should be dropping weight more quickly I might have a word with the GP and tell her it's not acceptable.
18.30 Pint of milk, banana GYM SESSION
20.30 50g whey in water
21.00 200g turkey, 3 parsnips cooked in a little oil, half tin peas
23.00 200g Cottage cheese, half pint milk
Seems to be big gaps in your diet mate! Alot of milk in there too :fart: - only 20g protein per 1pt.
I'd eat a high protein mod carbs meal every 2.5 hours in the day, then have a little fat with high protein during the evening.
There's generally some milk mid-morning which pushes back lunch, so there's normally only a few hours between meals. Do you think I'd need that many carbs throughout the day if I'm cutting? I normally have some with lunch on workout days (except for yesterday cos I'm a cretin) but trying to cut back after breakfast. The thing is, with my metabolism so slow, I really need to cut back to lose anything - the advantage being no catabolism yet (touch wood) but that's not helping with fat loss. Today so far:
7.50 125g All Bran, about a pint of milk, half pint of water
9-12 2 pints of water, pint of coffee. (No milk again. Grrr.)
12.00 Tin of tuna, tin of peas, pint of water.
PLANNED
3.00 Pint of milk, banana.
6.00 Pint of milk, rice cake/banana.
8-9ish Large cod fillet, potatoes (maybe slice of bread)
12.00 Pint of milk
Thursday Session = pile of monkey carp.
Back really caning so no squats, GMs or OHPs possible, leaving me with chins. Decided to throw in some DE bench to do something constructive.
DE Bench - warmup then:
70x2. Not very dynamic so dropped to - 60x3x10. I know 3 isn't recommended for relative beginners but tbh I think all 3 reps were of a similar speed, and increasing the weight slowed me down substantially.
Chins:
3, 2, 2, 2F
DE was OK, but not sure I'm doing it right as it didn't feel like a workout really. Chins were pants as usual. Thought I'd push the 4th set but it wasn't happening. Called it a day and ate some painkillers. I suck. :012:
666, I think the problem with your diet is your carb to protein ratio. ie, there are more carbs in milk than protein!
How many cals a day roughly do u eat atm?
I'd do somert like 50%protein, 35%carb, 15%fat then every week get rid of a few more carbs. I'm sure u know what your doing but having milk all the time seems a bit lazy! milk is a bulking food imo :D
why dont you get some whey?
why dont you get some whey?
20.30 50g whey in water
I believe he already has whey, Mr supplement man, sir.
Thursday Session = pile of monkey carp
Now there's an usual hybrid :D
ok, change of question
why dont you use more whey?
Cheers for the help guys.
Lactic, I'm getting probably around 2000 cals a day, and my profile is probably 50% carbs, 35% protein and 15% fats, so I'd best try and switch those proportions of carbs and proteins as you suggest. I get what you're saying about milk, but cheap protein is pretty hard to come by and I am truly poor atm. That's why I don't use whey more often in my diet, Fred - I just can't afford it for everyday use. I use it post WO for quick uptake and that's about it. Been food shopping this evening and got even more tuna and turkey than normal so shall get these and some veggies in instead of milk if poss. Just got to hope I can afford to keep doing it as long as this cutting diet lasts!
11.30 125g All-Bran, 1/2 pint skimmed milk
2.30 Tin of tuna, tin of mushy peas, tomato puree, 1 onion, 1 sweet pepper, 1 chilli pepper, 100g cottage cheese
5.30 200g cottage cheese
8.00 2 turkey breasts, half tin of peas, half pack of stuffing mix (only 170 cals, mostly carbs though), gravy
9.00 Weigh in - 112.5 kg. Lost about a kilo.
10.00 Post weigh-in treat - flapjack, pint of skimmed milk.
EDIT - Plus good few pints of water through the day and 2 pints of diet coke.
Another EDIT - 12.30 200g Cottage cheese
Where are the efa's 666? :018:
Also 2000 calories is not enough for a 250lber, your metabolism will just grind to a halt, go into startvation mode and cling on to fat for dear life
Forgot to mention; also take fish oil capsules and a multivitamin.
You think 2000 is too low? I wasn't sure really... thing is with my metabolism being so naturally slow I didn't know if increasing the cals slightly would help speed it up or just get put back on.
Dude your BMR alone should be more than that, i would have thought 2500 as a bare minimum if you're ultra sedentary, and if you're going that low i'd suggest cycling in a high carb day every week to keep your metabolism from slowing too much, 2000 is just silly
Hmm OK, I'll throw in an extra 500 cals then and see if that helps. I tend to make workout days higher carb days anyway so I'll stick to that. Cheers pal.
Today so far:
7.45 100g all bran, 1/2 pint skimmed milk
11.30 tin of tuna, 200g cottage cheese, 1/2 large sweet pepper
15.00 tin of tuna, tin of peas
16.00 3 mini marzipan sweets (birthday in the office - rude not to)
EDIT - Rest of day
18.00 2 bananas
TRAIN
19.30 50g whey in water
20.30 Mince, bacon, tomatoes, peas, kidney beans, tomato puree, onion, peppers, chilli peppers. About 300g total.
11.30 300g low-fat natural yoghurt
Couldn't train yesterday as I abseiled off of Twickenham stadium for charity. Good fun except for the 5 hour wait...
Knackered back meant still no deads, so back to bench and chins again. Tried full normal bench press for first time in ages as my shoulders are on the mend and I was bloody awful.
Bench
40x10, 50x6, 60x3, 70x3, 80x3, 90x1F2, 80x3, 80x3, 70x6, 70x4
WTF? I tripled 97.5 about 4 weeks ago and today couldn't even push out 2 for 90. Dropped the weight to squeeze a few more sets in and even 70 was heavy in the end. I despair.
Wide Chins
2, 2, 2, 2, 2, sort of 2, sort of 2, 1, 1
The sort ofs I got my nose above the bar but not quite my chin. Quite happy with this actually, pretty good for me.
Hanging knee raises
3x20
Today so far:
7.45 100g all bran, 1/2 pint skimmed milk
:eek: You miss-typed that i think mate....you meant:
7.45 100g all bran, 1/2 pint milk, 6 egg whites / 50g whey
Right? ;)
:(
I wish. Can't afford six eggs a day or more than a couple of portions of whey a week! Just bought a house and mortgaged up to my eyeballs. There's about 25g protein in that breakfast...
Just realised that I'm an absolute idiot. Yesterday was meant to be my high carb day as I trained last night and it clearly wasn't, so today is. Hopefully that was at least partly why my bench was so dire last night.
Today's eats:
7.45 125g All Bran, 1/2 pint milk (sorry Tricky)
11.00 150g(ish) chilli (from last night, see above) 150g(ish) rice (cooked weight), 1 small cookie.
14.30 150g(ish) chilli (from last night, see above) 150g(ish) rice (cooked weight)
Eating IS a big expensense....understood. Fair enough mate. How about making it a PINT of milk tho....that must only be like another 10p or sommat?
I'd be alright with that, it's just that as was pointed out by Lactic a page or so back, there are more carbs in milk than protein (all of which is sugar) so it's not the greatest food for cutting. Maybe I could make an exception for breakfast though and just cut it out the rest of the day. PS I read the side of the packet and their recommended serving of All Bran is 30g with 125ml milk. Who on Earth would only eat 30g? That's about a spoonful! Even cutting I'm eating 4x their recommended amount. Foolish Tescos.
I'd be alright with that, it's just that as was pointed out by Lactic a page or so back, there are more carbs in milk than protein (all of which is sugar) so it's not the greatest food for cutting. Not all sugar is bad. The sugar found in milk is lactose which promotes a low insulin response, meaning that the likelyhood of lipogenesis is small.
lactose causes a huge insulin response
lactose causes a huge insulin response you reptile dick I sit corrected :024: I knew that lactose had a low GI and GL, I therefore assumed that the insulin response would be low.
However this is not the case, "dairy products seem to release insulin out of proportion with their glycemic index".
Read the full article for some great info from the one and only John Berardi.
http://www.johnberardi.com/articles/qa/gof/gof_apr2001.htm
P.S. Now now Narcissus, there is no need to be jealous of my endowments just because you are hung like a hamster.
I gave YOU that article ages ago you moron, 'insulin index' get reading
OK... still no milk for me then!
19.30 4 eggs scrambled with bit of milk, two beef patties (fat drained and dried), 1 1/2 rashers of bacon (fat cut off before cooking), 2 slices of bread and marge, corn on the cob, half a raw onion.
22.30 Will have 200-300g natural yoghurt or cottage cheese.
Today's food
7.45 125g All-Bran, 1 pint skimmed milk (Compromise)
11.15 Tin tuna, orange pepper, sweetcorn, 150g cottage cheese, 1 crispbread
14.30 Tin tuna, orange pepper, sweetcorn, 150g cottage cheese, 1 crispbread
Need to make lunch the night before - made this in 2 mins this morning and it's dull as ditchwater.
17.00 Couple of rice cakes
18.30 Turkey breast
19.30 1.5 turkey breasts, sweetcorn, onion, sweet pepper
23.00 200-300g cottage cheese
Lots of pints of water all day.
High carb day
7.45 125g All bran, pint skimmed milk
11.15 100g (dry weight) rice, 1.5 turkey breasts, half a chilli pepper, half a tin of kidney beans, few gravy granules.
14.30 100g (dry weight) rice, 1.5 turkey breasts, half a chilli pepper, half a tin of kidney beans, few gravy granules.
15.00 Banana, rice cake
Plenty water all day.
Mid-week session
I've been pissed off training like a chav for weeks with my dodgy back and so finally today I gave myself the all-clear because I was sick of it.
Squats
20x10
60x10
80x10
100x10
120x5
130x5
135x3 (~95% 3RM)
120x5
100x10
100x10
100x10
Total squats = 7.415 tonnes
WA chins
2, 2, 2, 2, 2, 2, 2, 2 PB
1-arm DB OHP
17x10x5
Felt awesome and my back was fine (for the moment at least). I'm going to hurt tomorrow but I'm proper chuffed.
the block
11-03-2005, 04:42
yep. good sesh.
Cheers folks; loved getting back to squats after the lay-off. Was a bit worried about today's DOMs and I'm aching a bit but as well as my whey post-workout I had a multi-vitamin and a few creatine caps in the hope that this would ease them a bit and it sort off has.
Judging from how well last night's session went, I'm thinking that maybe I wasn't getting enough recovery time doing squats and deads only a few days apart; especially as I'm cutting cals. I'm considering an upper body session and a lower body session instead of two full-body sessions to recover better. Any thoughts?
Food last night:
19.15 Post-workout whey
20.00 2 slices toast and marge, tin of beans, dollop of cottage cheese, 2 turkey breasts
21.00 - 22.00 500g cottage cheese
22.01 Bed. OK, I didn't eat the bed, I went to bed before some smart-ass says it.
Today's eats - supposed to be low carb again but after yesterday thought I could do with some to help recover. So:
7.45 2 slices toast and marge, dollop cottage cheese, tin of beans, 1/2 pint of milk
11.00 Tin of tuna, tin of spaghetti
14.00 Jacket potato, tin of tuna, dollop of cottage cheese
5 pints water so far.
22.01 Bed. OK, I didn't eat the bed, I went to bed before some smart-ass says it. LMTTWO :D
as well as my whey post-workout I had a multi-vitamin and a few creatine caps in the hope that this would ease them a bit and it sort off has I have heard that creatine capsules are useless, do you disagree? What are your thoughts.
Once again Rayza, you are talking shit.
Creatine capsules are exactly the same as normal creatine powder, except for guess what? its in a CAPSULE!
The only difference is capsules cost a bit more.
Once again Rayza, you are talking shit. How exactly do you know what I hear, and what I do not hear? I never stated it as a fact, or said that I believed it.
Be very careful with what you say, Fred. One day you may end up in a courtroom and false statements could make you spend the rest of your miserable life behind bars (where you belong). :018:
LMAO you are such a geek twat.
I hate you.
EDIT: sorry 666
I assumed as Fred says that they're exactly the same. I haven't been using them consistently so can't give an answer from experience though.
It's Creatine Serum that is shite.
Weekend session:
Bench
50x10
50x10
60x10
80x3
85x3
90x1
90x1
80x3
70x5
60x10
60x10
60x10
60x10
Total = 5,165kg
WA Chins
2, 2, 2, 2, 2, 2, 2, 2
Low roundhouse kicks
20, 20, 20, 20, 20, 20
BB curls
40x8x3
Upped the volume on the bench. Didn't push it too much as been failing or close too failing a lot on it recently. Going to start rebuilding gradually and hopefully see some improvements.
Saturdays eats - good, except for crisps whilst watching the rugby. Official weekly weigh-in 17st 11lbs. Exactly the same as last week. Arse.
Sundays eats - poor. Run out of whey Post WO so had as many eggs as I could find for some quick protein. Then went to a chinese buffet and totally owned it, which was great for manly pride, possiby not so great for my gut. Infinite crispy duck pancakes is pretty awesome though! Back to discipline today.
Monday
7.45 pint of milk. Only got 3 hours sleep and couldn't face proper food. Pretty lame.
9.30 Rice cake (maybe 2... can't remember)
11.15 Tin of tuna, tin of peas.
14.30 300g cottage cheese, banana, sweetener mushed up. Awesome.
16.30 Banana
Benching 'ala Rouge' I see. Nice.
Rogue_zero
14-03-2005, 18:40
Benching 'ala Rouge' I see. Nice.
a convert! Nice benching mate
Cheers chaps. Seems to work well for the big man so I thought I'd "borrow" it!
Rest of today's feeding:
19.30 - Chicken curry (2 chicken breasts, chopped toms, onion, couple of teaspoons of veg oil, half tin of peas, cumin, coriander, paprika, natural yoghurt)
22.15 - Big bowl natural yoghurt and sweetener.
Midweek session
Bench
40x10
50x10
60x10
70x5
80x3
90x1
90x1
80x3
70x5
60x10
60x10
60x10
60x10
WA chins
3, 2, 2, 2, 2, 2, 2, 1.5ish
High roundhouse kicks
20, 20, 20, 20
Side bends
20 platex10x3
Dropping glass on laminate floor like a clumsy oaf x1
The missus looking down on me for being a clumsy oaf x lots (massive set - she's still going)
Bench was exactly the same weights as last time, but felt much harder. Those singles on 90 were all out - that was just about a 1RM, whereas in January I tripled 97.5 and my pre-injury PR is 125. No excuse like having a crap eating day either. I am so pissed off.
At last the time has come to start deadlifting again. I've decided to convert to sumo to take some of the strain off my back.
60x5
60x10
100x10
130x5
150x3
175x1 (eq. PB)
150x3
130x5
100x10
100x10
100x10
WA Chins
3, 2, 2, 2, 2, 2, 2, 2 PB
1 arm DB OHP
22kgx6x5
Bits and pieces:
Plate curl 5x10, 6.25x5
Pinch grip 4" plank of wood +10kg 30 secs each hand
Hanging knee raises x15
Hanging leg raises x10, x9
Reverse press-ups x10
Not having deadlifted in around a month to go straight back and equal my PB along with that much volume is good and I much much prefer sumo. So far back feels OK but I'll wait until tomorrow morning before making that decision. Chins are improving, and I'm loving the 1 arm DB OHP nicked from Bengdogg (EDIT I meant Pikeking; I'm being an idiot). Good stuff.
BengDogg
20-03-2005, 18:24
The db ohp is not my idea, never done it in my life, good deads though a hell of a lot of em too! You'l be sore in the morning
Doh, got confused - I meant Pikeking, it's one of his slightly less crazy exercises I think. Aye, volume is the plan for the big three atm. Not looking forward to waking up tomorrow though...
see if you can do the same weight with an oly bar next week!
Ooo, sounds tricky, Tricky! (Man, am I funny) I'll have a crack at it.
GoldenArrow
20-03-2005, 20:28
Sumos > anything.
Sumos > anything.
Agreed!
Right, synaptic facilitation is my cunning plan. I'm sticking with a high volume session for deadlifts/squats/everything else on the weekend, and I'm going to train bench and wide arm chins every day. My plan is a brief warm-up, then 2 sets of 3 for both. Not really sure what weight I'm going to use for bench as it's all over the place recently, so I'm thinking start light, same weight for all sets for a week then increase an amount depending on how easy it is by the end of that week. Any thoughts/suggestions?
SF Session:
Bench
60x10, 80x3x2
WA Chins
3, 3
Bench was hard - traps killing after yesterday's deads but that's not why. Really have got to sort it out; I don't understand this drastic drop.
If you're going for synaptic facilitation, and you plan on doing it with that frequency, it shouldn't be hard, ever
Not hard as in like I might fail, just harder than it should be for the light weight I was using.
Bench
60x10, 80x3, 80x3
WA Chins
3, 3, 2
Bench felt easier than yesterday. Obviously I haven't improved since then, but it's weird how some days something's hard and others easy when it's exactly the same. Oh well. Long way to go.
Adding 20 quick press-ups first thing in the morning too to try and help this process. Going away for a few days and won't have access to weights so will have to find an alternative. Benching the misses won't be the same - I'm normally glad she weighs less than I press, but this once it's a shame she's not a chubster. Maybe press-ups with her sitting on my back would do.
Back from my few days away. Couldn't do much at all, just a few sets of press-ups every day. Managed to do my bench and chins as normal when I got home last night about 10-11ish. Today:
Squats
20x10
60x10
100x10
125x5
135x3
150x1 (10kg PB)
160x1 (20kg PB!)
125x5
100x10
100x10
100x10
1 arm oly bar OHP
20x5x5 (Very tasty, Tricky! Plenty wobbles.)
WA chins
3, 3, 1, 1, 1 (Backed off as didn't want to overdo it keeping with synaptic facilitation)
Turkish get-ups
7.5kg, 12.5kgx4 each hand in one set. Tricky!
Side bends
20kg plate 3x10
Never done singles squatting before, thus the large PB. Wasn't maxing out, maybe could have done a few mor kgs with decent form today so hopefully could improve a fair bit on that when I max out properly. Happy.
nice squat mate, well done!
Ta chaps! Going to have to buy more plates soon!
Awesome squatting mate! :038: How low did u go?
Cheers! I went just above as low as I can go for the lower rep sets, and as low as poss for the sets of 10 (which unfortunately isn't atg a recent vid showed me). All legal my training buddy reckoned, so I was chuffed.
Last night
Bench
20x10
60x10
80x3x2 (2 sets of 3... is that the right way round?)
WA Chins
3, 2, 2
This synaptic facilitation is great for post-whoring!
Last night - Ditto
I was wondering how to progress with synaptic facilitation. Should I start by adding a rep or two extra towards the end of the week then add weight for the next week? With SF supposed to be keeping well away from failure, I'm not sure how much is appropriate. Any ideas?
IMO, with the chins i'd just keep adding to the total volume but spread it out accross the day more, with the bench i'd do doubles, until you're doing say 6 - 8 total reps without straining then increase the weight and start with singles again, then doubles, etc etc ad infinitum...
80x3x2 (2 sets of 3... is that the right way round?)
No.
IMO, with the chins i'd just keep adding to the total volume but spread it out accross the day more, with the bench i'd do doubles, until you're doing say 6 - 8 total reps without straining then increase the weight and start with singles again, then doubles, etc etc ad infinitum...
Well I'm doing 2 triples of 80 atm which is easyish. Maybe I'll move up to 90kg for singles and go from there like you said. Can't really tell if things are getting any easier yet, but it's early doors I suppose. Wish I was more patient, but it should be easier regaining lost strength. Very frustrating. :013:
I'll just think about my squatting progress when I get annoyed with bench! :026:
Better bench press
20x10
60x10
80x4
80x4
85x2
90x1
WA chins
3, 2, 2
Got 8 pretty easy reps for 80 so thought I'd progress. 85 seemed easy so doubled it, moved up to 90 which shot up. Considering last time I tried 90 it was just about a 1RM, this was a major improvement, so going to to stick with this until I get an easy 90x2x4 like Narc suggested. First pleasing bench sesh since January!
Bench
20x10
60x10
90x4x1
WA chins
3, 2, 1, 1
Good bench again. All singles went up fine, first three reasonably quickly. I might start with a double or 2 tomorrow.
AM workout:
Bench
20x10
60x10
90x2
90x1
90x1
90x1
WA Chins
3, 2, 1, 1
No probs really. Double was fine, wobbled the first single cos I'm a spoon so didn't attempt another double cos it put me off a bit. Going to throw a few more sets in through the afternoon today as I'm just sat at home doing nowt.
Early PM
Bench
90x2
90x1
WA chins
2
Mid afternoon
Bench
90x2x2
Reverse press-ups
10
I reckon so! Popped another double of 90kg and a couple of chins in later this avo too. I think I'll keep going until I get a couple of sets of 4, then move up 10kg at a time. Bring on 2 plates in a week or two!
(Bench 90x2)
Deadlifts
60x5
60x10
100x10
135x1 (wanted 5 - back pain...)
150x1 (wanted 3 - lots of back pain... abandoned)
Absolute sh1t. Seeing physio Friday morning.
Back is shocking today. Been off work because of it, popping plenty ibuprofen. It can't have been yesterday's deads - I hardly did any, and it started hurting pretty much as I started them. Hopefully the physio will have some answers on Friday.
I feel your pain man,I was in a similar position a couple of weeks ago
Man of Steel
04-04-2005, 22:36
No luck, this site's turning into Iron City: The Home of Crippled Lifters.
Cheers guys. Off work again today but managed to get my physio appointment moved forward to this avo. If he can sort me out I might be able to bench tomorrow and have only missed two days of synaptic facilitation. It's so frustrating though.
Right, saw the physio. Says my shoulders are making good progress and I can train anything I want (provided it doesn't hurt). I've got some band and stretching exercises to do, and got to keep up the ab work and chins. About my back, he tells me it's a strained ligament just below my spine, which is good news. A few days/weeks of the missus killing me by massaging the area with her elbow and I should be back in the hunt. I'm still aiming for 200kg squat and dead before I go on holiday in July and to drop my weight to 100kg at around 12-15%bf.
Fcuk it:
Bench
60x10
90x2
90x3
90x2
WA Chins
3, 3, 2
Band L-flies, cubans... that sort of thing in all directions x lots
Bench
20x10
60x10
90x2x2
(3 reps was pushing it yesterday in the 2nd set - will get 3 first set tomorrow instead)
WA chins
3, 3, 2
Lots of band L-flies, cubans and wood choppers.
Hanging leg raises - 2x10
Landmines - 25kgx20, 35kg x50
One arm db bench press - 22.5kg x2x10 (these were nasty - never done them before and nearly fell off the bench transferring the db!)
Quite a fun bits and pieces core session, with a few exercises I've never done before, so abs should be feeling it tomorrow! Really going to up the core work as that's part of the cause of my back pain and I want to get back to squatting and d'lifting ASAP.
Bench
20x10
60x10
90x3
90x3
90x2
WA chins
4, 3, 3
Lots of band cubans, L-flies, woodchoppers
Landmines - 35kgx2x52
Making good progress with chins and bench. I'm aiming for 90x2x4 by next weekend (which will move me up to 100x4x1) and 4, 4, 3 chins.
Nice progress :023: what does the WA stand for before your chins? :017:
Cheers mate! With bench going up and gut going down, I'm aiming to be repping over body weight by July. Fingers crossed!
WA = Wide-arm.
Afternoon session
Bench
90x3
90x2
WA chins
4, 3
CG Chins (just to see)
8! PB!
1 arm DB bench press
22.5x2x10
Cubans, L-flies, wood chops etc...
Bench
20x10
60x10
90x3x2*
WA chins
4, 3, 3
Band cubans, L-flies, woodchoppers; few landmines.
Tried some one arm chest flies too - thought I might be able to feel these in the core more than 1 arm DB press. Unsurprisingly, didn't really like them.
* Didn't get 3 reps on the first set because I am a total tw@t. My grip was a little too wide and it felt weird, which I noticed as I finished my second rep. Sort of juggled the bar a bit to readjust rather than racking it and starting again, didn't quite get it right, brough it down to chest and it was just all wrong. Then had to readjust whilst the weight was on my abs/lower ribs and tried to bottom position press it a few times and only got about half way up, so had to dump the bar to one side. After that I was pretty screwed so didn't want to push for 3 reps as I just wasn't going to get them. Fcuking moron. :021:
Bench
20x10
60x10
90x3
90x3 (last rep was hard - shouldn't have attempted it. I'm really screwing myself over recently)
90x2
WA Chins
4, 3, 3
Band cubans, L-flies, woodchoppers
Bench
20x10
60x10
90x3, 3, 2
WA Chins
3, 3, 3, 3 (don't know why but wouldn't have managed 4 in the 1st set. Bit crap.)
Band cubans, L-flies, woodchoppers etc
Bench
20x10
60x8
90x2
No. I'd had no sleep, no food, was feeling weak and struggling through a session was really not going to help my cause so stopped after a few L-flies to do better tomorrow.
My back is on the mend. I want to train this weekend, but I've got friends staying so won't be able to, which I think in the end is probably a good thing - the extra rest will hopefully ensure that it does heal up properly. Once I restart though, my planned routine is:
Tue to Sat
Bench
Synaptic facilitation, 4-2 sets of 1-4 reps depending on progression
WA chins
Synaptic facilitation, 3 sets of at least 3 reps
Core
All sorts
Sunday
Squats (week 1) OR Deads (week 2)
Building up from low load, high reps to a heavy single, i.e. 100x10, 110x8, 120x6, 130x5, 140x3, 150x1, 160x1 for squats
Power clean and push press (both weeks)
Progressively heavy singles
SLDL (week 1) OR Zerchers (week 2)
Start at 3x5, keep same weight until I get 3x8 then increase
I know you're meant to do the complex ones first (i.e. power clean and p press) but I'd prefer to focus on the squats and deads by putting them first. Thoughts or comments people?
If your form is A1 then it doesn't matter what you do first. Personally, I can't clean for shit after I have squatted or deadlifted though.
I clean OK after I've deadlifted, not tried after squats before. Maybe I'll alternate a few weeks and see which works out better.
Bench
20x10
60x10
90x3, 3, 3
WA chins
4, 3, 3
Band L-flies.
Doing alright today. Hoping to get 90x4 out of the first set on Friday, which I'm sure I could manage, but today it felt like it would be too much strain for SF.
Yep id go with what Rob said, personally i couldnt clean after deads, no way...after squats....maybe.
Hmm, OK... Well, I'll put them in first then if you both think so. Shouldn't be doing that many of them any way, maybe 8 singles or so, so hopefully won't take much out of me for deads or squats. Looking forward to it - 10 days and counting (fingers crossed)!
Dont just automatically listen to us...we're nobheads! Do what works for you. Try it both ways. Compare your total weight shifted in the session between the 2 sessions and do it the way that lets you move most iron.
If its around the same, THEN, you can start prioritising.
we're nobheads!
Very observant too! :023:
TBH, first few sessions I'm going to be grateful just to be squatting and pulling again! Going to have to start doing mroe cardio with this goddamn Fat War I've got myself in for. Arse.
Bench
20x10
60x10
90x4, 3, 3
WA chins
4, 3, 3
Landmines, band cubans, L-flies
Happy I got 90x4. Hoping for 90x2x4 tomorrow so moving on to 100x4x1 shortly after.
Bench
20x10
60x10
90x4, 3
WA chins
3, 3, 2 (WTF?)
L-flies, woodchoppers
Bit annoyed I didn't get 90x2x4. Probably could have got the last one out, but it would have been a major struggle which is really not what I want. Will go again tomorrow morning after I've actually had some carbs, get 90x2x4, then 100x1.
YOU'RE NOT SUPPOSED TO BE STRAINING DAMMIT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I'm confused. Are you training everyday?
YOU'RE NOT SUPPOSED TO BE STRAINING DAMMIT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Erm, I know - that's why I said I didn't go for the 4th rep! :017:
Mark, yes I am. I'm trying to train bench and chinups by synaptic facilitation, whereby I do very frequent, low strain workouts. I've got some weights in my garage so as I'm not interested in hypertrophy atm, this is the best way to get stronger.
WA chins
4, 3, 3
WA chins
3, 3, 2 (WTF?)
If you're going to do this everyday with 2 lifts, i think you're pushing too hard
It's only been today that I've struggled with them in 3 weeks of doing this though and I'm going to put today down to a lack of carbs. Having said that, I haven't made as good progress with the chins as I have with bench...
I'm definitely going to keep bench as I am; maybe I'll drop the reps on the chins to 2. I'll do that for a week or so, have it really easy and then see how I want to progress from there.
Bench
20x10
60x10
90x2x4
100x1
WA chins
2, 2, 2
Cubans, L-flies
Oh yes! Happy with bench. Took the chins easy as suggested earlier. I'm aiming for 3-4 singles of 100 every day this week, then going for doubles, triples, until in 4 weeks I get 100x2x4, then move onto 110. 100kg is a real mental barrier for me. If I can start repping 100 and then progress, I think from there I'll be able to move on.
Good stuff,feels so good when you burst the 100 kg barrier
Rogue_zero
16-04-2005, 19:36
you'll get it no probs :023:
Yeah I'm sure I will. It's so frustrating that I'm covering ground I passed a couple of years ago (my PB is 125kg from back in 2003) but coming back from injury, 100kg has been a major target. Cheers for the support fellas!
My pics (1 week old) (http://uk.pg.photos.yahoo.com/ph/ianmcardle_666/album?.dir=dd10&.src=ph&store=&prodid=&.done=http%3a//uk.pg.photos.yahoo.com/ph//my_photos)
Here are a few pics I took a week ago at the start of Fat Wars, a cutting competition on AS. My blubber is obviously my main weakness, and I think my delts are poor as well, with my strengths being my back in general and my thighs.
Yesterday
Bench
60x10
100x3x1
W Chins
4x2
Cubans, bands etc.
Today -
Saw physio this morning, says I'm making good progress. Got a tougher band to do all the same exercises with and also told to do a sort of reverse lateral raise thing as well, and reverse db woodchoppers to try and finally even out the imbalance. Got the go-ahead to do anything I want training wise so ready to hit it big-time on Sunday with powercleans, squats and SLDLs.
I'm back in the game! :035:
PikeKing
20-04-2005, 15:05
good news!!
Aye I'm chuffed! Chin-up Narc, you'll be back.
Don't think he can do chin ups either yet
Man, he just can't catch a break!
Today's food:
7.50 2 weetabix, almost a pint of milk
11.00 Mince, toms, kidney beans, baked beans, chilli pepper, red and brown onion, total around 300g
14.30 Mince, toms, kidney beans, baked beans, chilli pepper, red and brown onion, total around 300g
18.30 HUGE bowl of Rice Krispies and pint of milk
TRAIN LIKE A TOTAL LOSER
20.00 2 rashers bacon (fat cut off), 3 eggs scrambled with 1/4 pint milk, tin of beans, ~200g cottage cheese.
22.00 100g natural yoghurt
Bench
60x10
100x1
95x1
95x0.5
90x2
OK, this was sh1t. 100 was too heavy so decided to drop to 95 this week. First single was fine. Second - fcuking arse. I'd just brought it down to my chest when I heard a noise at the door of the gym/garage which as I was the only person in, startled me a bit. I looked up and nobody was there, but by that time I'd had the bar on my chest for a good couple of seconds, and I couldn't pause bench that much - I got it halfway then had to rack it on the crappy York bench bar holder things. I bench with a pretty close grib so the inside of my hand got caught betwixt bar and bench, ripping 4 decent sized-gashes out. Then dropped another 5kg for the next set as I didn't want to end on failure. Crap.
Chins - 4x2, lemon-squeezey.
Band L-flies, cubans with stronger band. Side pull-down thingies.
DB reverse woodchoppers
12kgx1x5 Had to stop to go and stop my hand bleeding. Too heavy though - will do lighter next time.
Narc's been telling me and I've been denying it, but dammit he was right - I've been pushing myself too hard with this. I'm going to be doing singles of 95 as of tomorrow and go from there. The thing is, with all these cubans and L-flies, and now these pull-downs and reverse woodchoppers, I'm doing quite a lot every day, and each rep ends in an iso so I'm not sure if it's still wise to stick to SF for the bench as it may be too much for me to recover for the next day. Maybe I should just have a single bench session or two a week until I've got this rehab out the way...
Any thoughts?
Narc's been telling me and I've been denying it, but dammit he was right
'polishes knuckles on chest'
Could drop it for a while, or do it with less weight, for singles and doubles, and take days off here and there
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