View Full Version : My journey into the unknown
HardcoreSportsTraining
07-11-2006, 21:13
So, the usual then.
care to elaborate...i thought cuff was the usual,i seem to do ok on those drills
PikeKing
07-11-2006, 21:21
its never jsut anything, theres always a load of associated things that go with it, easy to fix in most cases you just need to bite the bullet and do as you're told
HardcoreSportsTraining
07-11-2006, 21:25
Almost everyone has:
- Inactive lower traps
- Protracted shoulders
- Weak rhomboids
- Improper firing patterns (adduction/scap rotation etc)
And the way you've been training I would have guessed you would have most of those issues.
PikeKing
07-11-2006, 21:26
time for some functional training
HardcoreSportsTraining
07-11-2006, 21:28
HARDCORE functional training ;)
HardcoreSportsTraining
07-11-2006, 21:29
.co.uk
yea cant say i didnt see it coming,but some people just seem to get away with it,one thing i will like to know if it is possible to conyine to squat,bench&deadlift whilst fixing this problems
HardcoreSportsTraining
07-11-2006, 21:34
Hmm... not ideal. I would work a way round it and you'd probably end up stronger, but I wouldn't use the full lifts personally.
Almost everyone has:
- Inactive lower traps
- Protracted shoulders
- Weak rhomboids
- Improper firing patterns (adduction/scap rotation etc)
And the way you've been training I would have guessed you would have most of those issues.
Where could you find info on how to cure these problems? Don't say your site!!! :D
PikeKing
08-11-2006, 09:05
pay a professional, its never black and white
pay a professional, its never black and white
Fair point, may well do then.
08/11/06
Deadlifts(feet on blocks)
65x4,115x4,155x4,195x4,215x4,230x4
Almost everyone has:
- Protracted shoulders
I've got a pair of them!! :039:
09/11/06
Treadmill
20mins @ 10.4kph,2.0 incline
X Trainer
20 mins @ L17
Standing abs Pulldown
12reps@45,60,75,90
looks like I'll be competing on the 26th of nov after all at the frigging 90kgs,I was 96.5 this morning :D ,so this is going to be pretty interesting,i will be trying out some drastic measures,hope i dont get ****ed up hehe,if not I'll be gunning for that 690 qualifying total,so it's all win or bust,as I will need to open a lot heavier this time-
openers - 240/140/280=660
2nd - 250/150/290 = 690
3rd - 260/160/300 = 720
equipment will be the z suit and blast...
Should be easy mate. Not a problem to drop ~3kg overnight with fluids.
cool mate will see you there...
i'll be opening at a much more modest 200/130/200 in the 82's.
hey just realise that it is a different comp,i'm doin the east midlands,also there is nothing modest about those openers,i will go as far as advising to open less as this is your first comp right and those figures are too close to your gym pbs,its not where you start,its where you finish and rule no 1- 'THOU SHALL NOT BOMB'
Ice, is that the East Midlands comp that isn't actually in the East Midlands, but over in Anglia somewhere? I was planning to do it, but it's too far away. I'm not ready to get laughed at anyway, LOL.
we have the east and west midlands both on the 26,east is at herdfordshire and west is in birmingham
righto thought you was doin West.
yea didnt know it was different comps,it will be cool to lift together one day,do you plan on staying bwla..
yea didnt know it was different comps,it will be cool to lift together one day,do you plan on staying bwla..
Yeah i cant see me changing any time soon...(a) everyone in my gym lifts BWLA/IPF and (b) I cant see me ever being prepared do get into as much gear (both kinds) as you need to be competetive in BPC/BPO/WPC/GPC etc
good good,pretty much the same for me...
11/11/06
Treadmill
20mins @ 5.0kph and work the incline up to 15.0 for the last three minutes
X trainner
20 mins @ L19
Got on the scales this morning,and I have lost another 2kg again this week,my chest is flatter than a pancake
12/11/06
Box Squats with Chains * 42 centurion,straps down*
65x4,115x4,155x4,175x4x4
Bench with bands
20x6,65x4,80x4
with bands and chains
100x1,2
wasnt much trouble putting the suit on,I reckon i need a size 40 for a true ass kicking,took about 5 mins,but it was a bitch getting off,glad i refused the temptation to try on alone last night.
So you got a Centurion? I thought you were getting a Z Suit?
The poly suits stretch out very quickly mate. It will slip on easily after a few sessions...
got both suits mate,got a very good deal on the old nxg centurion and 46 f6 so i had to cop it asap,will be using the cent for comps and pre comp training, the z suits for normal training.
Cool. Are you straps really loose? Ben has gotten his straps altered and has said it makes a huge difference. My straps fall off me ATM...
straps are loose and useless for now.
13/11/06
Treadmill
20mins @ 5.0kph,incline up to 15.0 for the last 5 mins
Stepper
2o mins @ L12
moved on to a lower carb/calorie diet this week,not the sort of thing you want to be doing going into a strength comp,but these are desperate times.
straps are loose and useless for now.
Get them sewn man before the comp. Difference is pretty big. How d'you find suited work?
where did you do yours,and what did you demand from the person doing it...
suited work is cool,my hips felt very comfortable at low depth,it is a whole new groove to learn and master before one can truely get the most out of it if anything!
14/11/06
Face pulls
25x20,20
Seated Machine rows
42x12,12,12
L-flies
2x20,20,20
Hypers
4sets of 20
did this on the lat pulldowns,my balls wasnt too happy about it :kinky:
Hip abductor machine
4sets of 20 with 40kg
15/11/06
Deadlifts (feet on block)
65x6,115x4,155x4,215x4
I seem to be locking out my legs far too early,what can one do to stop this or is it just down to the sheer fact that the bar is traveling more on the blocks.
Bench
60x8,100x6
46 f6
130x1f
140x2f
got both weights down to touch,but the lockout was a bitch,bar kept on traveling backwards,so spotter had to control it,triceps are hurt pretty badly!!
16/11/06
Treadmill
20 mins @ 10kph,2.0 incline
X Trainer
20 mins @ L16
18/11/06
Bench
60x6,80x3,100x3,120,140F,
*f6 on *140F,F,150F,140F,shirt off and did some declines
Don't think I will be using the shirt after all at the comp,a bit silly now to have enter for the comp as it is just too early on in the training cycle after the last comp,plus i'm still going to need to lose another 4kg in a week to make weight and it is looking like i need to pull over 300kg to get the total i need,which is just not going to happen at the moment/
What was the problem with the shirt mate? How tight is it on you?
apparently it is not tight,the thing is when the bar comes downs,my elbows are just getting crushed.
How loose is it? Can you get it on yourself, you should be getting something out of it.
If the sleeves are too long and are digging into your elbows, roll the sleeves up an inch - you can't compete like this though, you need to get a seamstress to take them up...
Box Squats with chains(42 cents)
65x6,115x4*chains on*155x4,185x4x4
Hardest shit ever,I was up drinking till 6am,still pleased that I got the work in,the suit is already sliding on and off.
Paused Bench,
60x6,100x2,
coach convinced me to bench and try the shirt on today cos I told them about yesterday experience,he reckon that the person that put the shirt on didnt know what there were doing
so f6 0n
130x1 - wow! we have a press albeit it was belly touch
so they did some adjustments to the seams,a bit of twisting
145xF
coach told me to stop tucking in the elbows for now,as I just need to get a decent weight to press,as we dont have time for technique now
145x1- flew up like cupcake and it was a chest press
155xf - hit the pins on the way up.
looks like I'll be pimping the shirt at the comp :025:
ah the wonderful world of equipment...fun int it? :025:
23/11/06
Paused Bench
65x6,85x4,105x4x4
20x50,50
L-flies
2.5x30,25
20x50,50
The point of this being!?!?!? :017:
just to get some blood in the area
Weighed 91kg this morning,some pics to follow later,and believe me when I tell you that they are not pretty :022: :013: :kinky:
you must be pretty lean at 91!!!
http://img153.imageshack.us/img153/5508/dsc00813pb1.jpg
http://img153.imageshack.us/img153/7616/dsc00815wy3.jpg
http://img215.imageshack.us/img215/2784/dsc00814vg9.jpg
http://img215.imageshack.us/img215/7047/dsc00812jn3.jpg
last but not least,this has got to be the worst :D
http://img329.imageshack.us/img329/919/dsc00809ns8.jpg
Match Report
Yes I was there and did my first equipped competion at the 90 kilo class,despite competing at the 100s at a body weight of 99.4kg in the london champs a month ago,I came in at 89kg,I had lost over 10kg in 4 weeks,and It is no exargeration when I say that I was so fragile and hungry at the begining of the day :(
Squats
240fail,250,260
failed the first 240 because this was the first time I pulled the straps up,so the line kinda threw me a bit,I only got the suit two weeks ago,so I'm still not fully acustomed to it.
Bench
130f,140,150f
Again I only got the f6 2weeks ago and have had not much luck with it,I came close to burning the shirt a couple of times,how can I be benching less on a shirt,just so happy to register a weight and not bomb out on the bench!!!
Deadlift
270,pass on second,290fail..
270 felt bloddy hard,so we decided to pass the second round to get some rest and attempt 290 on the third in attempt to secure my 690 qualifying total,but the 290 was never going to happen,so I finished off at 670kg. Quite dissapointed tbh,but there will be more time to qualify and it should get easier once I get used to the equipment and this body weight. Glad the comp is over now as the hunger strikes,cold shivers in the night has been stessful to say the least :mrgreen:
Here is the vid to my squats-240f,250,260,Bench-130f,140,Deadlift-290f
http://www.youtube.com/watch?v=ZRJeBsuvTqE
Other highlights of the day...
Finally eating again :)
Getting to slap Funky M before his lift,
Seeing a dude about 75yrs old totally over 700kgs at the 90s
Watching my coach TS return to good form and making light work of a 300kg deadlift at 82.5kg body weight.
But the most impressive of the day was watching my training partner hit 250/175 raw/250,this guy turned 18 yrs of age in july and has only been weight training for 4 months!!!,he is a ****ing freak!!the bench was raw as well,he pressed 185 on the third but wasnt given because of an uneven lockout,the squats and deads were done in a size 52 titan superior suit,which for a 104kg lifter is like a night gown as rightly described by one of the judges after :mrgreen:
http://gopainclinic.com/
I'm a bit broke right now but the deals on this site is tempting the shit out of me.
Hehehe you lok skinny as **** in that video :)
Nice work though man
Great stuff mate, that is some big squatting. You're going to put up some monster numbers when you get used to your gear.
Why did you fail the first bench? I hear you about burning your shirt, the sight of mine detests me. LOL.
What are you deadlifting in there, just a singlet? Tried pulling in your Centurion?
Firstly impressed you managed to lose 10kg in a month, secondly to lift like that after it is doubly impressive. I reckon once you steady out in the 90's you'll be shifting some big numbers. Do ya need to lose anymore to maintain at that weight?
cheers lad,
Tim - thank you but you're skinner :)
DMPM - failed the 130 bench for not waiting for the signal,tried pulling in the cent,just not feeling it at the moment,doesnt allow me to do my usual leg swings :045:
ATZ- nah the weight loss is pretty solid,cutting is done,though still no carbs at dinner for now.
Great squats and pulls mate, like Joel says you will kick ass when you've learnt your gear properly...Now you just need to learn to spew at lockout and your 290 pull will be there.
haha your deadlift was sick mate,been close to that a few times,not really worry about my squats and deads for now,bench is the main work now,once I go over 170 in my next comp,this boys will be in trouble.
Annoyingly, it was a really ****ing easy pull...the can of red bull id just necked just decided not to stay put!
Randomly my bench is flying along at the min, pretty sure im good for 160 in my shirt... :017:
Agree that you are gonna **** up the 90's, but also defo agree with someone else who said you need more meat on your frame for your height...seeing as its so easy for you to gain i'd definately be hitting the 100's.
cheers boys,the constant temptation to move up is always on,the body want to gain but maintaining this weight range will allow my mass to become as efficient as possible,dont like the idea of carrying useless mass,I will move up to 100s in the future but that will be after I total 800kg which I plan to do before I turn 25,I also relish the increased competition in the 90's,the dude dave carter has been beastly over the years.
03/12/06
Squats
60x10,100x10,10,10
04/12/06
Face Pulls
20x12,25x12
CG Bench (paused,flat back,no drive)
60x8,80x3,100x5,5,5
Triceps Pulldowns
10 reps @ 70,80,90,100
Seated Machine Rows
10 reps @ 45,54,63
Delts raises
2x20,15
06/12/06
Benching to a block of wood(dont ask me what board height)
65x6,105x4,145x3,135x4,4
Deadlifts
65x6,115x4,155x4,195x4,4
This one is for anyone that knows about equipment and shit,my training folks reckons that I get a size 38 cent since I have shinny legs,what do you guys think,I dont want to end up wasting money.
P.S - the temptation to become a gear whole is far too overwhelming.
I know nothing about gear, though I agree you have strangely skinny legs :) and knowing the size Alex was when iirc he was using a 42 cent, a 38 for you sounds reasonable
alex is fuikcing massive though
or
was
HardcoreSportsTraining
07-12-2006, 17:37
Was.
This one is for anyone that knows about equipment and shit,my training folks reckons that I get a size 38 cent since I have shinny legs,what do you guys think,I dont want to end up wasting money.
P.S - the temptation to become a gear whole is far too overwhelming.
38 is small...Very small. It depends on your use of it though. If i bought a 38 and used it 15 times, it would end up being a perfect training suit, tight enough to offer plenty support but not so stupid that I couldnt hit depth with 200. The 1st time I tried to get a brand new 38 on it would probably take me 30-40mins and wouldnt be able to break my hips with less than 180.
I dunno how big your legs are exactly but if I was ordering a comp Cent, to break in and then use only in comps, I would order a 38 and you're 10kg or so heavier than me...(right? Im ~85).
To be honest, id decide exactly what you want the suit for, then measure your thighs and hips and email Mike at GPC, he's selling NXG+ Cents for like £40 at the mo.
It will be soley for competition,and i can get my training partner to wear it out a bit if needs be,i want to get it in the super cent which might be a bit tricky as the material is meant to be thicker,after the last comp,i can see that i'm not getting the most out of my equipment,even the ways these boys are wrapping up is just different.
yeh a 38 Super NXG is more like a 37 so ive been told.
If this helps you any, my thighs are 25" around the thickest point and my hips/glutes are 40" around the thickest point and I would order a 38.
For comp use I would use it probably 4 times working up to a 1rm then save it. Remember im pretty new to gear to though.
10/12/06
Box Squats + chains (raw)
65x6,115x4,*chains on* 160x4,4,6,4
Decided to double up after the 2nd set,but had to stop short as the farting became unbearable,was still forced to come out and take a full set after that :012:
Bench
65x6,85 x(8x3)
BBrows to chest
60x8,80x5,5,5
Can the mods close this please,cant be assed to go through the rigmarole of keeping it going,since I have a mini home gym now and will be doing bits and bobs here and there along with my pl sessions and fitness first shit.....so it will be too much to update,will keep you guys updated on my comps though,2007 will be a great year.
**** that lurking shit.....I'm continuing the journal,just will be posting my PL sessions,not the random bit and bobs as that is done almost everyday :)
End of 2006.
13/12
deadlifts - up to 220 with feet on blocks
17/12
Box sqs with chains (equuiped 42 cent)- 167.5x4x4
20/12
sumo deads - 190 for 4s,some benching.
24/12
Box squats - 175x4x4 (went straight from the night club to the gym,was piss and tired,also forgot the suit and was still made to take the same weights,ouch)
25/12 - flew out to my holiday resort :025:
31/12(weights in pounds)
Box squats (eq 42 cent)
405x4x4
deadlifts - 10 doubles with 360
lockouts - 5 doubles with 355
cg bench - 225x4,245x4x4
Still chiling here on holiday,will be training later today,and coming back home on sunday,happy new year folks.
uk machine
05-01-2007, 14:52
How ****ing ridicolous is your progress over the last year or so!!! mad
yea thanks mate,06 was crazy even though I only started training at the 2nd half,07 will be crazier,I can see myself squating and pulling 300+ this year,I will kill for a 200k bench,then I will be unstoppable
Probably help if you did more benching then... You do it pretty rarely compared to squats and deads even though it's easier to recover from (I find anyway).
Well with the deads and squats,I can get away with being shit at the equipment as long as I'm getting stronger those number will go up,I just need more help working with the shirt,doing things with the boards,lockouts,etc. That is why I'm seeking some new benching partners as I remember suggesting doing all those bench work to the coach who has a relatively poor 170k pb bench at 80kilos,his reply was dont worry about benching as long as you are sqt/dlif 300k,they even go as far mocking people with tight shirts and benching close to what they can squat as if they are cheating.
Whist they have helped me with certain stuff,thier thinking is very old school,so I'm having to seek other ways.one of which is going up to the infamous Genesis with some other dude (funky M) to get some help from bulldog when I return.....if it is what it is hyped to be,I might just make my benching sessions there a regular. i'm that hungry for it this year.
HardcoreSportsTraining
05-01-2007, 16:56
Genesis is a good place to train.
I can't see how in the mean time just doing more raw benching isn't going to help you though - you've done 2 pressing sessions in almost 4 weeks!
Yes it would help to an extent,but equipped benching is another kettle of fish,my triceps are shite,hence the reason I'm getting nothing out of the shirt.Though I can still do some raw work on the top end,but it very hard to set up in a busy fitness first in central london during lunchtimes.
HardcoreSportsTraining
05-01-2007, 23:37
Yes close grip bench is a real time waster to set up
Yes close grip bench is a real time waster to set up
haha,trust you to be smart,yep yep CG is good,not sure if it is as good as strong high boards and lockouts though.
05/01/06
*weight in pounds*
Box Squat (equipped as per my usual,42 cent,straps down,no wraps)
135x6,225x4,335x4,430x4,4,4,4
Chins
5,5,5
Keystone Deadlifts
135x12,225x8,8,8
Bench
135x6,185x (9x3,3 sets of 3 grips)
Seated cable rows
12 reps @ 150,160,170,180,190,200
Cubans
5x20,20
Kneeling abs rollout
20lbs on ez bar - 3 x 12
Hypers
bw x 20,50x20* death to erectors so left it there for the day.
Black Knight
06-01-2007, 11:49
Squat's getting good
Too right!
How come no wraps-thought you had a knee issue which required them?
wraps are to be worn in competition only or when attempting openers,I used to wear a neoprene support on the left,I reckon the treadmill and too much walking were ****ing me up,needless to say that I dont wear any knee support since ditching the cardio.
p.s - squats where hardly crap,but cheers boys :048:
10/01/07
Benching with wood on chest :047:
65x6,85x4,105x3,115x3,125x3,135x3,145x3
Deads
65x6,115x4,160x4,210x4x4
Welcome return to normal deads,boy did I hate pulling whist standing on blocks, hardest thing ever especially if you're got longs legs like me.
Clear out my closest and find some vids for you cats :
Vid 1 (http://www.youtube.com/watch?v=OKhjDGM8le4)
The second sets of the 210k dlift on wednesdays
Vid 2 (http://www.youtube.com/watch?v=5pljoZ4Vqg4)
The reason I dont pull with the suit, I was to pull this same weight for 4 reps 10 mins later without the suit.
Vid 3 (http://www.youtube.com/watch?v=Pynv4IjdY8c)
You can see the ref threatening me with disqualification for using too much chalk, what a bitch, probably never lifted.
Vid 4 (http://www.youtube.com/watch?v=l3HgvfvqJ-k)
Training partner - Gus 170k raw bench @ 18yrs of age
Vid 5 (http://www.youtube.com/watch?v=G28Z4-HWVeE)
This dude is from my gym, I watched him bomb out on his 150k opener, It was his first comp, I was quite surprised as he was hitting regulars 3x3 @ 160k in the gym, serves him right for not pausing in training I guess.
uk machine
12-01-2007, 13:55
lol at that woman!
13/01/06
Bench
90x3,3,3,3
100x3x3x3x3
*shirt on* - 115x3,125x3,135x3
3 board - 100x5,110x5,120x3,130x3,140x3
5-6 Tri isolations,extensions,the whole lot
Trained at the Genesis with the Bulldog crew, joined by Del and his crew so it was packed, trained with the weaker group, held my own until we got to the equipment and the triceps work, where I got owned, spoke to this BPC dude and he was telling me how they take the piss with the kit, he was a 75kg junior that raw squats 150 but squatted 300kilos at the world champs,another dude squats 200k with wraps and squatted 320k in comp.......so when I see those 400k+ squats, It's just hard to find them that impressive when you hear stories like that.
14/01/06
Box Squats (42 cent)
65x6,115x4,160x4x4
Standing Calves raises
Hypers
Abs Rollout
I find it very impressive to hear people getting that much out of their equipement personally.
Black Knight
14-01-2007, 17:03
I find it very impressive to hear people getting that much out of their equipement personally.
Too right! Equipped at the higher levels must be a whole new ball game!
Get to it you gear whores :D
GoldenArrow
15-01-2007, 00:24
13th....saturday....so, i either walked right past you or you got there after half 11...
got there at 11.10, then spend the next ten mins trying to figure out where the lockers where, didnt find one in the end :D
GoldenArrow
15-01-2007, 08:18
If you have anything worth stealing you're in the wrong gym!
15/01/06
Lat Pulldowns
49x12,63x12,70x12,77x8
Dumbell rows
24x10,28x10,32x10
L-flies
2x25,19
Rowing Machine - 10 mins - 2350m
Decided to enter for the competition on feb 4, was going to save myself for a competition on March 18 but that will be my last realistic chance to get my qualifier in and anything can always happen, one can always get a cold etc so I'm not risking it, plus the chance to compete with the great Ben Burgees seems too great to miss :D
**** you wont be getting very much competition from me sunshine, my sq has fallen out of my arse recently
17/01/07
Bench (shirted)
60x6, 80x3, 100x3, *f6 on* 120, 140, 150, 160
Vids here (http://www.youtube.com/watch?v=on-a59ZhWaE)
Benching onto 4'' block
65x6, 105x4, 125x3, 135x3, 145x3, 155x3, 165x3
Deadlifts
65x6, 115x4, 155x4, 195x4, 225x4,4
GoldenArrow
18-01-2007, 08:28
You want to get a fury if you're going to carry on benching like that
why?... not enough arch? katana maybe :044:
GoldenArrow
18-01-2007, 09:32
Not enough arch/touch too high for an F6
Katana comes in either SS or AS, based on that form you'd want SS currently
GoldenArrow
18-01-2007, 09:34
What's google?
Pointless, if somebody knows the simple answer rather than having to trawl through pages and pages.
haha gotta love it though. Yeah might try out the fury/katana ss as touching low on the belly is not allowed in bwla and also the fact of keeping the feet flat on the floor is making it difficult to get a good arch.
This sounds more like trinny and susanna talking about what shirt they'd prefer to be wearing rather than a PL journal. I take it you'll be discussing whether the fury comes in a range of floral prints too?
Hmmm where did that come from, There's nowt wrong with dicussing PL gear in a PL journal, don't blame you though, being starved of sugar can often mess up the emotions.
I was just messin with ya for being short with Ian, seems to me the choice of gear is as important now as any of the training. Would you not prefer to lift raw or is it the draw of competing with the bigger boys?
There's hardly any recognition for raw powerlifting, so why do it and since this is a competitive sport, you have to take the gear seriously.
god this ****ing argument is tiresome.
why dont we make football players play in bare feet, i think they get help to kick the ball harder from boots. I mean i just cant respect guys who wear boots, they're just cheating.
Don't think the argument was really being raised, although fatuous analogies like that would be a fine way of igniting it.
Ben, was no argument. I just find it intruging that different types of gear can offer that much assisstance, I have no problem with the use of it just think it should be standardised - i.e limits on what the shirts/suits can offer.
Ben, was no argument. I just find it intruging that different types of gear can offer that much assisstance, I have no problem with the use of it just think it should be standardised - i.e limits on what the shirts/suits can offer.
It pretty much is in IPF. You can only wear single-ply poly gear and a recent test has shown the Inzer and Titan stuff to give about the same level of support.
Of course there are the other feds were anything goes and it's all good! :023:
GoldenArrow
18-01-2007, 20:26
Look how much AJ Roberts gets out of his (IPF legal, not very advanced) shirt...
AJ Styles as in TNA's AJ Styles?
GoldenArrow
18-01-2007, 21:15
What are you talking about, you silly little man! ;)
(points for the quote above)
21/01/07
Squats
70x6,
115x4
light wraps on
155x3
195x2
tight wraps,straps up
225x2
250x2
CG Speed Bench
60x8,95x8,8
Black Knight
21-01-2007, 16:56
Squats are rockin, mate. All your training done in gear now?
Yea thanks man, all my training is done in gear for now.
seem low to me in all honesty, considering you're hoping to hit 300...
still plenty stronger than me but i can never see a fully equipped 250 double ='ing a 300 single
250 is my opener, i'm going for 270/280 this comp, as i've had to cut the cycle short since i'm now competing in early feb and not late march as intended, plus i'd like to hit 220 for 4x4 on the box with chains before going anywhere near 300.
22/01/07
Lats pulldown
28x20, 77x6x6
Seated Machine rows
49x10,56x10,63x10,56x10
Rear Delts Raises
2x15,15,15
L- flies
2x20,15
Went on the scales, weighed in at 90.3kg, which is just under 4kg down from when I got back on holiday, Please with that I was so tempted to crash diet, but decided to go with 330g pro/245g carbs/55g fat which has been good enough.
uk machine
23-01-2007, 02:45
250kh opener, christ....
24/01/07
Bench
Raw - 65x8,85x3,105x3,125x3
shirted - 150
4'' wood on chest - 155f,f
Deadlifts (suited - metal viking deadlifter)
65x6,110x4,155x4,205x4,235,275F
hmmm remind again why I dont like equipped deads, not sure if it was the suit or the full bottle of vodka I had last night, either way, I wont be doing both again.
Lol!
Odd that you couldn't manage a single at around 3-board with only 5kg more... Could do with a bit more pressing volume don't you think?
Nah I was pressing 165 quite comfortable last week, my right elbow was just complaining at the bottom, so I left it there, as with the deadlifts, If I'm honest, I have probably lost a good 30kilos on the lift since the weight loss.
Black Knight
25-01-2007, 08:52
Nah I was pressing 165 quite comfortable last week, my right elbow was just complaining at the bottom, so I left it there, as with the deadlifts, If I'm honest, I have probably lost a good 30kilos on the lift since the weight loss.
Odd that you've lost it on deads and not bench and squat? :017:
Well, apart from the bench, which I wasnt doing frequently anway, I reckon my squats and deadlift have sufferred pretty much especially with progess with having to restrict food intake, I remember pulling a piss easy 275,and comfortable 285, if I had kept it going, I did be knocking on 300 now, right now I did be lucky to pull 270 if you know what I mean. Still gonna stay at 90's though cos I'm a vain c.unt :044: .
28/01/06
Box Squats ( 42 cent)
65x4,115x4,155x4x4
Close Grips Bench
60x6,85x4,110x4x4
Bench was nice and easy, Don't think I'll ever wide grip over 100k raw again, The agenda will be to step this up to 130kg for 4x4 after this comp.
This will be my last workout before the comp on sunday, just going to rest now, and get the mental and physcial preparation going.
Black Knight
29-01-2007, 10:31
28/01/06
Box Squats ( 42 cent)
65x4,115x4,155x4x4
Close Grips Bench
60x6,85x4,110x4x4
Bench was nice and easy, Don't think I'll ever wide grip over 100k raw again, The agenda will be to step this up to 130kg for 4x4 after this comp.
This will be my last workout before the comp on sunday, just going to rest now, and get the mental and physcial preparation going.
What grip width is your 'narrow'?
Good luck for the comp, mate-fill yer boots :045:
ta mate, for narrow, i put my index at a the point where the smooth bit end at the middle of the bar.
i think your contest prep has gone decent mate, deffo better than mine! See you sunday.
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