View Full Version : My journey into the unknown
Hi again,
Well this is my first ever journal,I've been training for four months now.
Age-21
Height-5ft10.5
Weight-85kg(up 10kg in 4 months)
Est Bf-12.5%(up 2%in 4 months)
I have been following a 5x5 routine since early december:
Workout 1-heavy,with the same weight each set
squat
bench
wide grip chins
bent over row
Workout 2-very light with the same weight each set
alternate b/w dips/incline dumbell bench press
wide grip chins
military press
bent over rows
Workout 3-heavy,working up to a 5rm
bench
wide grip chins
military press
deadlifts
Not perfect but I've been getting good gains since starting squatting and deadliftings 4weeks ago
last saturday workout 3(all weights in kg)
bench
20x5,50x10:
60x5,70x5,80x5,90x5,100x5-felt a bit easy
wide grip chins
assisted chins 30kgx15,
bw x 5,bw+2.5 x5,Bw+5 x5,bw+8 x5, bw+14x4-quite hard
Military press
20x10, 30x5
35x5, 40x5, 45x5,50x5, 60x3(failed) 55x 5,shoulders felt dead after chins
Dead lifts,
60x5,70x1,80x1,90x1,100x1,110x1,120x1,130x1
9sets of 140x1-felt a bit easy,taking it a bit easy with the weight as I'm new to dl and still mastering the technique
today's workout(25/01/05)
ten mins on treadmill
Squat
20x20,50x8,60x3,70x3,80x2,
85x5,5,5,5,5,again easy as I'm still learning technique
bench
20x20,50x12,60x5,70x3,80x3,90x2,
95x5,5,5,5,5-felt good,might go for 100 next week
wide grip chins,
warm up
bw +10 x5,5,4,4,3-hard
bend over rows
warm up
60x5,5,5,5,4
pleased with the bench,nice workout
Good upper-body strength mate, but with lower body stuff being your weakness I'd probably try and fit a second squatting session in, especially while you're not going too heavy on it. There's no lower body stuff at all in workout two - maybe chuck some in there?
Deadlift first. Every time.
ok,will try and fit dl at the begining next time,and also there's is no chance of squatting 2x a week as i'm finding it too draining at the moment
ok,will try and fit dl at the begining next time,and also there's is no chance of squatting 2x a week as i'm finding it too draining at the moment
I'm not surprised, you're doing too much IMO, benching 3 times a week and squatting once!? 10 pulls in one session!?
Congrats on the progress btw, fcuking strong for 4 months training :038:
I'm not surprised, you're doing too much IMO, benching 3 times a week and squatting once!? 10 pulls in one session!?
Congrats on the progress btw, fcuking strong for 4 months training :038:
Didn't spot that - 3 bench sessions in a week is maybe too much (well it would be for me anyway). You seem to do a whole lot more work on your upper body than your legs. I think you'd get better results evening this up a bit. Having said that, fair play at the good strength from little training so far.
today's workout(25/01/04)
ten mins on treadmill
Squat
20x20,50x8,60x3,70x3,80x2, (All warm ups?)
85x5,5,5,5,5,again easy as I'm still learning technique
bench
20x20,50x12,60x5,70x3,80x3,90x2, (All warm ups?)
95x5,5,5,5,5-felt good,might go for 100 next week
wide grip chins,
warm up
bw +10 x5,5,4,4,3-hard
bend over rows
warm up
60x5,5,5,5,4
pleased with the bench,nice workout
Might be overdoing it with the warm ups in some areas as well IMO,unless theres a method to it?
I appreciate your stll learning technique on squats.
ok thanks for all the replies,my training is getting ripped to pieces,I'm one those gym goers that love benching every session,upon further consideration,I'm goin to scrap the second workout and just have the two workout a week,and see how that goes
my training is getting ripped to pieces
stick with it mate, hopefully the alterations will really help your training
I'm goin to scrap the second workout and just have the two workout a week,and see how that goes
if your gonna do that and just keep:
Workout 1-heavy,with the same weight each set
squat
bench
wide grip chins
bent over row
AND
Workout 3-heavy,working up to a 5rm
bench
wide grip chins
military press
deadlifts
Why not drop the chins out of the 1st workout, and (instead of doing them twice a week) do some core stuff instead? Just a thought....
Nice one on the journal Icepick! :drummer:
Some nice Benching strength there when considering u've only been training 4mths :038:
ok what about this then,
Workout 1-heavy,with the same weight each set
squat
bench
wide grip chins
bent over row
AND
Workout 3-heavy,working up to a 5rm
deadlifts
stiff-leg deadlifts
bench
military press
and what would you suggest for core work
Better, i still think that's overkill pulling in workout one, and i would prefer 2 squats as opposed to 2 deadlifts, perhaps zerchers or OHS which would count as core work too? Are you working up to a 5rm on every lift every week in session 2?
Better, i still think that's overkill pulling in workout one, and i would prefer 2 squats as opposed to 2 deadlifts, perhaps zerchers or OHS which would count as core work too?
I'm lost now,what are zerchers or OHS,
Are you working up to a 5rm on every lift every week in session 2?
Yes,why?
Zercher squats and overhead squats, check em out here: http://www.bsu.edu/webapps/strengthlab/home.htm
Because working up to maxes is very hard on your CNS, it's really not the sort of thing you want to be doing with such regularity on so many excercises
Better, i still think that's overkill pulling in workout one,
Me too, i'd like to see the chins and rows split up between the two days.
Core stuff = planks, side planks, woodchoppers, OHS etc...
ok I think am going to go back to a simple routine one shoddy PT recommended to me a while back which was:
workout1-squat,bench,row,
workout2-deadlifts,military,chins
Thanks again for all the replies.
Today's workout(29/01/05)
Deadlifts
80x5,100x1,110x1,120x1,130x1,140x1,150x1,160x1,170 x1,180x1
Widegrip chins
bwx3,3
bw+10 x5,5,5,4,3
Military press
20x20,40x3,50x1
55x5,5,5,,5,4
Weighted cable crunch,
90x10,10,10
weighted sit ups,
10x10,10,10
Deadlifts was supposed go like 9x 145 x1,but got a bit stupid and brave and felt like going up forever but I had to stop at 180 really cos I dont have a belt and dont want to end up in a wheelchair,still pleased with the workout tho.
Yeah nice DL's mate!
Is there ant reson u did the chins before the Mil Presses?
GoldenArrow
29-01-2005, 17:18
I give that decision a :023:
Yeah nice DL's mate!
Is there ant reson u did the chins before the Mil Presses?
Yea,mil presses tend to hit my shoulders hard,which then will affect chins afterwards.
Today's workout(02/02/05)
squat-
20x20,60x5,70x3,80x2,85x1
90x5,5,5,5,5
bench-
20x20,60x10,80x3,85x2,90x1
100x5,5,4,4,4
bend-over rows-
20x20,
60x5,5,5,5,5
farmer's walk-
2x45kg db,3sets
Mixed feelings about this workout really,I'm not too sure about my squatting at the moment,as everytime I increase the weight,its becoming more of a workout for my back rather than legs,which makes me think I'm doing something wrong.happy with the bench really as that was the first time I used 100kg on this 5x5 scheme and 100kg was a 1rm max not too long ago.
As with this bend-over rows,i dont really know why I do it as I find the grip very uncomfortable. Tried the farmers walk for the first time since I see most people are doing them in their journal.
Today's workout(02/02/05)
squat-
20x20,60x5,70x3,80x2,85x1
90x5,5,5,5,5
bench-
20x20,60x10,80x3,85x2,90x1
100x5,5,4,4,4
bend-over rows-
20x20,
60x5,5,5,5,5
farmer's walk-
2x45kg db,3sets
Mixed feelings about this workout really,I'm not too sure about my squatting at the moment,as everytime I increase the weight,its becoming more of a workout for my back rather than legs,which makes me think I'm doing something wrong.happy with the bench really as that was the first time I used 100kg on this 5x5 scheme and 100kg was a 1rm max not too long ago.
Box Squat might sort your form out mate. Try 'em!
As with this bend-over rows,i dont really know why I do it as I find the grip very uncomfortable.
Which grip do u use mate? U should be rowing what u bench if u wanna keep in proportion..
Tried the farmers walk for the first time since I see most people are doing them in their journal.
Try and keep some sort of progression ie.time or steps taken before collapsing
:023:
thanks mate,I use a double over hand grip for the rows,why?
Just interested as it's strange it doesn't feel comfortable. Someone else may be able to help on that!
what is it thats a problem Icepick? Keeping hold of it, wrist pain, etc...???
what is it thats a problem Icepick? Keeping hold of it, wrist pain, etc...???
Its just that my wrists action is a bit pants,I even tried to clean the 60kg weight and my wrist couldnt handle it.Its just that when reppin those rows out,I start to get some wrist pains,which is why I cant really rep out deadlifts but could still lift heavy with one rep.
I hope that make sense.
hmm...this sounds daft, but you know your wrists shouldnt really be moving that much in a bent row right? Have you checked your form against a video?
here's one:http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=98
though this is with a supinated grip....
thanks for the link mate,now I know i have been leaning forward too much and pulling the weight up to the chest area,will look to sort that out next time,thanks again :023:
Workout-(5/02/05)
Deadlifts-
60x10,100x3,120x1,135x1
9 x150x1
Chins-
bwx6
bw+10 x5,5,4,3,2
Military Press-
20x10,40x2,50x2
60x5,5,4,4,4
Weighed Cable crunch-
90x10,10,10
both side-75x10,10
One of those Crunch machine
20kg plate at end x 10,10,10
Deadlifts was ok, but not really sure what rest times I should be using as I used 30 seconds between sets which was fine at first but then felt a bit dangerous towards the last two sets.
Hard to really monitor progress on the chins really as body weight always fluctuates between sessions.
First time I used 60kg for the standing presses,so I was pleased with the amount of reps I managed.
Rogue_zero
05-02-2005, 13:45
nice one. 30secs might be a little too quick between sets tho, just go when your ready towards the end of deadlifting
Workout-(5/02/05)
First time I used 60kg for the standing presses,so I was pleased with the amount of reps I managed.
well done, thats a good benchmark :041:
Workout (11/02/05)
Squat-
50x5,75x3,90x1
100x5,5,5,5,5
Bench-
20x8
60x5,70x5,80x5,90x5,100x5
Bend over rows-
60x5,70x5,80x5,90x5,4
Having still recovering from what I was told is a Vireel infection,I was feeling rather weaker than normal,body weight is down 10 pounds. I shouldn't really have gone for the workout today but sometimes you just cant help yourself. Squat is hard but starting to come along,bench was very hard, I nearly pass out when I tried to rep out bar to 20 reps.Fixed up the technique on the rows,I think I'm going to keep these,All in all,I was pleased with the weight shifted but my normal 2mins rest times were out of the window,ended up at one stage taking up to 8mins rest between sets
Workout-14/02/05
Deadlift
60x5,100x3,120x1
155x1 x9
Chins
bw+10 x5,5,5,4,3
Military Press
20x10,40x2
60x4,1F-just couldnt be bothered,still feeling the pump on my lower back
50x5,5,10
Workout-16/02/05
Squat
50x5,90x3,95x1
100x5,5,5,5,5
Bench
60x3,80x2,90x1,95x1
100x5,3,4,3,2-terrible,kept getting stuck halfway on the way up
Bendover rows-
60x2,2
80x5,5,5,5
various crunches and ab work.
Workout-18/02/05
Deadlift
60x5,100x3,120x1,140x1
160x1 x9
Chins
bw+10 x5,5,5,4,3
Military Press
20x10,40x2
60x5,5,3,4,5
Farmers walk-
2x45kg db,3x30 metres
making great progress
Thanks,at least one person is reading it.......
I'm sure people have been reading (I have) - you just don't look like you need any input with the decent progress you're making.
Ok thanks,I was hoping someone could help me a bit with my workout,I am thinking of dropping my 100kgx5 on the bench to something more like 60,70,80,90,100...x5 as I'm finding my current scheme too taxing and its affecting my strength but I'm worried that there isnt enough hard work with the other option to really hit the chest.
I'm also thinking of adding a third workout day with something like these.
Box squats-6x2,to helpwith squat
dips-4x6
clean+jerk-???not sure bout sets and rep but I'm hoping this will help forearm and wrist strength
help........................anybody there.....................
GoldenArrow
18-02-2005, 21:39
I'm always here!
Clean and jerk is too technical to just throw into a routine.
Post what you're doing and what you're planning to make it easier to compare.
I'm always here!
Clean and jerk is too technical to just throw into a routine.
Post what you're doing and what you're planning to make it easier to compare.
Ok I was thinking of improving on lifting the weights off the floor to the press position,i dont if that makes sense,basically I find it impossible the other day to lift 50kg off the floor in order to do some military press,i think thats a bit gay and was just looking for exercises to help with that......
Ave u tried PowerCleans or Hang Cleans?
Workout-22/02/05
Squat-
50x8,90x3,95x1,
100x5,105x5,110x5,115x5,120x5
Decided to go up on the weights just to test for strength,think I have more left since i was going below parellel on some sets,I can see 3plates coming soon.
Bench-
50x8,90x3,95x1
100x5,5,4,3,1
Benching seems to be going backwards,Bodyweight was at 81.5kg due to recent illness,so I came to the conclusion that I definately need to be bigger to help handle the weight
Bend over rows-
50x5,60x2
70x5,5,5,5,5
Decided to drop the weight on these to allow for a stricter form,felt it more.
Ab pulldowns-
90x6,75x10,10
Db side bends-(both side)
30kgx10,40x10,10
Side cable crunch(both side)
75x10,80x12,12
Ok since everyone has targets,Here are mine
The last time I checked:
squat/bench/deadlifts- ??too scared to attempt a 1rm/115/180
by May-140/120/200 and close to a 500kg total before the year end.
I'm out,bye.......
you're not far off a 140 squat as it is
Nice Squatting Icepick - u certainly do seem to be making quick progress on these :023:
Workout-25/02/05
Deadlift
60x5,100x3,120x1,140x1,155x1
165x1 x9
Chins
bw+10 x5,5,5,4,3
Military Press
20x10,40x2
60x5,5,5,4,3
Farmers walk-
2x45kg db,3x30 metres
Feel Better................... rideit
Excellent progress with your deads - up 25kg in four weeks!
Wokout-01/03/05
Squat-
60x5,80x3,90x2,95x1,100x1
105x5,110x5,115x5,120x5,125x5
Bench-
100x5x5x4x2x3(All over the place with these,will be dropping to 3x5 from now)
Went home at this point,couldnt be bothered with rows and abs.
Wokout-01/03/05
Squat-
60x5,80x3,90x2,95x1,100x1
105x5,110x5,115x5,120x5,125x5
Bench-
100x5x5x4x2x3(All over the place with these,will be dropping to 3x5 from now)
Went home at this point,couldnt be bothered with rows and abs.
U might wanna try 4x4 on the bench press mate - It works for me! Also, why not try BB rowing 4x4 before u do Bench, this way u won't be tempted to miss 'em out :018: plus working the lats before u bench is meant to be a good thing - can't remember exactly why :017:
the block
02-03-2005, 01:09
i wouldnt do the rows before bench. your lats'll be knackered and wont help you bench.
what is suggested by some guys is when you are holding the bar to begin bench contract your lats - try pulling yourself off the bench basically, for say 5 seconds. then relax for a few seconds and then bench. since the lats are the antagonists to the pecs this way the inhibiting effect is temporarily disabled.
boy thats a pain in the arse writing that! anyway its something along those lines if not exactly that.
Workout-04/03/05
Deadlift
60x5,100x3,120x1,140x1,155x1
170x1 x9
Chins
bw+10 x5,5,4,4,3
Military Press
20x10,40x2
60x5,5,abandoned
Rows
70x5,5,5,5,5
Farmers walk-
2x45kg db,3x30 metres
30 mins treadmill
Weighted cable crunch
80x10,90x10,100x10
Abs pulldown
75x10,10,90x8
Well i think I'm gettin closer to my upper limit on the deadlifts so I may have to revised how I work them next time,As with Military presses,I stop because i was just too unstable,I'm thinking of dropping the weight and doing something like 3x8,Everything else was alright,combined the miss rows and ab work with this session,I'm back home now waiting in anticipation for the usual onset of headaches and soreness after working deadlifts.
Your progress and the weights you're lifting are exceptional considering the time you've been training. Well done Icepick, keep it up :023:
Yea,Thanks for the support guys
Been thinking of having a third workout a week,So this is what I tried today:
Squat-
50x6,70x3,80x2,90x1
100x5,5,5,5,5
Dips
bwx12
bw+10x8,8,8
Close grip bench
70x5,75x5,809x5,85x5,90x3f
Hammers Curls
20kgx20
Side bends
30kgx10,10,10
The squat was with a much narrow stance and taken to a level where I couldnt take it any deeper,dont know if thats what you guy called atg or not.First time i tried dips,it was ok but I'm unsure about how to handle the grip because at my gym,you could either turn the parellel bars inwards or outwards,I did them inwards,dont know if that was the right way or not.Also first time i did cg bench,I also find the grip on this quite uncomfortable and was a bit wobbly at times,Did curls for the sake of it and also did 30mins on the treadmill as well
So what do you guys think about this workout in addition to my other workout?
BengDogg
07-03-2005, 13:44
The squat was with a much narrow stance and taken to a level where I couldnt take it any deeper,dont know if thats what you guy called atg or not?
Yep thats atg matey
First time i tried dips,it was ok but I'm unsure about how to handle the grip because at my gym,you could either turn the parellel bars inwards or outwards,I did them inwards,dont know if that was the right way or not.
Turned outwards will hit your chest more. Inwards is more tris.
Workout-09/03/05
Deadlift
60x5,100x3,
120x1,140x1,160xF,changed to mixed grip from here
160x1,170x1,175x1,(belt on)180x1,185x1,190x1,195x1,200xF
Chins
bw+10 x5,5,5,4,4
Military Press
20x10,40x2
50x8,8,8
Farmers walk-
2x45kg db,3x30 metres
30mins Treadmill
Well i gave double overhand a go for the first time and failed miserably at 160,wore abelt for the first time today as well and was amaze on how 180 and 185 flew up,But when it came to 190+,my grip was a limiting factor and I started strugling to hold on to the weight,I actually had 200 up way above my knees and was just short of fully locking out at the top(hopes that makes sense) when the grip gave way. Thats the main jist of the workout,rest was just pretty boring stuff.
Yea Thanks,dont you lot find when working deads like that,the lower back pump gets annoying having to bend down and change the weight in between sets,or maybe its just me.
Yes, i get the same problem with squats, heavy gm's etc etc fun aint it
Yea Thanks,dont you lot find when working deads like that,the lower back pump gets annoying having to bend down and change the weight in between sets,or maybe its just me.
Yeah that is well annoying, especially when u have to put another 20 on <buff>
Nice Deadlifting btw. Seems u have the same problem as me though - fcuking Grip strength :012:
I used to have a major problem with grip strength; I couldn't even rep 100kg cos I couldn't hold on to the bar. I added static holds and found they really helped; now I can hold more than my current deadlift max for over 30 secs. Definitely would help you two with your deads imo.
Yea Thanks,dont you lot find when working deads like that,the lower back pump gets annoying having to bend down and change the weight in between sets,or maybe its just me. Absolutely makes me angry enough to kill :013:
the absolute WORST thing is unloading the bar after you've d/l'd
the absolute WORST thing is unloading the bar after you've d/l'd
Unless your name is Rayza.
Workout-12/03/05
Squat
60x5,90x3,95x1,100x1
110x5,5,5,5,5
Bench
60x3,80x2,90x1,95x1
100x4,4,4,4
Bendover rows-
60x2,2
80x5,5,5,5
30mins Treadmill
various crunches and ab work.
Today's workout-21/03/05 Body weight 87kg
Squat-Oly atg
50x6,70x3,80x2,90x1
100x5,5,5,5,5
Dips
bwx12
bw+10 x8,+12.5x8,+15x8
Close grip bench
80x5,4,3,2,2
Static Holds
200kgx7sec,2,abadoned
Hammers Curls
30kgx6,6,6,6
Cable crunch
95x10,10,10
One of those Gay crunch machine
70x10,10,10
cardio-15mins jog to and from the gym(30mins)
Just back in today after a week off,I've decided to up the volume and clean up the diet as I'm starting to get soft round the edges.The oly squat felt really good,and for some reason doesnt give me the lower back pump that I'm used to with parellel squats,During the first set of static hold,felt a slight strain on my triceps so I drop it,tried again but my triceps just didnt agree with with it so I stop them
Workout-23/03/05
Deadlift
hook grip, 60x5,100x3,
120x1,140x1,160x1,170xF(too painful),changed to mixed grip from here
170x1,180x1,1,1,185x1,1, 170x4x1(crap,right hand just wasnt up for it)
Chins
bw+10 x5,5,5,4,3
Military Press
20x10,40x2
60x5,5,5,50x8,8
Farmers walk-
hook grip,2x45kg db,3x30 metres
Ez curls
35kgx8,8,8
Cardio,15mins jog to and from the gym(30mins)
Been thinking,since I've decided to cut,I'm thinking of moving my olympic squats to my deadlift days,is that ok,what do you lot think?
Could do, if you're having trouble recovering. Nice deadlift btw, what are your longer term goals, PL, BB, ninja, general kick ass strength?
In terms of long term goal,I want to be around 100kg at around 10%bf,also want to bench/deadlift/squat 200+ one day
Workout-12/03/05
Bench
60x3,80x2,90x1,97.5x2
105x4,4,4,4
Squat
60x5,90x3,95x2,105x2
110x5,115x5,120x5,*belt on* 125x5,130x5
Bendover rows-
60x2,2
80x5,70x5,5,5,5
Db side bends(kg)
30x10,35x10,40x7 both sides
cable cunch(side twist)
70x12,80x10,10 both sides
Cardio-15mins jog to and from gym(30mins)
Bench was nice and steady,power rack was being used so I had to bench first,I'm glad I did because those squats were the hardest thing I have done yet,I was seeing stars at the end,I think the oly squats has really improved my power at the bottom,rows were shite because I just wanted to go home after the sqauts
so those were PL squats then ?
so those were PL squats then ?
yes indeed
Workout- 28/03/05
Deadlifts-
60x5,100x3,140x1
160xF,F(no chance in hell)
abandoned :017: :017: :017:
My back was tight and stiff today that I didnt have the flexibility to bend down and touch my toes.and I'm now seriously worried about my back and I'm not sure how I should train the next couple of weeks but I'm kind of hoping is to do with driving to up to newcastle in the weekend and only getting back at 1pm last night.
Workout-29/03/05
wide chins-
bw+10kg x5,5,5,3,3
Military press-
40x2,50x1,55x1
60x5,5,5,5 65x4
One of those machine seated rows
135x12,150x12,165x12,180x12
Leg press
124x12,142x12,160x12,178x12
Cardio-15mins jog to and from the gym(30mins)
Good MP (65x4). Whats with all the machines?
Good MP (65x4). Whats with all the machines?
Thanks just trying to take a break from deadlifts and squats for a couple of weeks
My typical day(cutting)
6am 35g whey 129.85 cals/28g pro
8am 50g oats+250 soya milk+50g whey 431 cals/60g carbs/60g pro
11am 2wholemeal slices with 100 half half cheese 410 cals/27g carbs/35gpro
1.30 50g oats + 250 soya milk +50g whey 431cals/30gcarbs/61g pr
4pm cottage cheese+ 3 eggs 450 cals/10g carbs/43g pro
6.30 pm cottage cheese + 2 tofu burgers 410 cals/10g cabs/40g pro
8.30pm.200g cottage cheese + 3 eggs 450 cals/10g carbs/43g pro
10pm.200g cottage c + 250ml soyal milk+30g whey 423cals/10gcbs/60g pr
3150 cals/117 cabs/342g protein
All is going well so far,fat is coming off fast, that I can now see my abs when I sit down instead of some stupid rolls of skin that was there before,thinking of it,I dont even know why I am cutting because I still had visible abs when I stood up before................I just cant handle the sight of fat.....fat is evil
how fast mate? How much off are you aiming for p/wk? I'll be cutting soon so i'll be interested to see how much your strength is affected....
P.S that is a HELL of a lot of cc!
Yea I only bother wit cc only when I'm cutting,I'm not really watch the scales,just looking in the mirror,more concern with muscles looking harder(hopes that makes sense)
Today's workout
Dips-
pressup- 25,25
Bw+12.5 x8,+15 x8,+17.5x8
Triceps pulldowns
70x12,80x12,90x12,100x12
Leg press
178x12,12,12
hammers-
20x12,12,10,8
Cardio-30mins run
Damn i wish i could drop fat at 3000+ cals, i'd still be gaining eating that :mad:
Your metabolism must be awesome to be cutting at >3000cals! Especially as you're not huge. I'm around 112kg and with approx. 2500 cals I'm only just about dropping a pound a week. Are you doing lots of cardio that you're not including in your journal?
Your metabolism must be awesome to be cutting at >3000cals! Especially as you're not huge. I'm around 112kg and with approx. 2500 cals I'm only just about dropping a pound a week. Are you doing lots of cardio that you're not including in your journal?
Ok let me own up,yes in addition to my little jogging on workout days,I'm also having 30mins jog during lunchtime at work,which is 5 sessions.I'll rather do lots of cardio and have the luxury of eating over 3000 cals than be miserable eating aroung 1800-2000 cals.
Icepick, are you a vegy? I take it you are..
can you see your bottom abs when u sit down? u must be v low BF if u can! I can see top 4ish when standing atm..
Ok let me own up,yes in addition to my little jogging on workout days,I'm also having 30mins jog during lunchtime at work,which is 5 sessions.I'll rather do lots of cardio and have the luxury of eating over 3000 cals than be miserable eating aroung 1800-2000 cals.
Aye, I'm with you on that, I'd rather add some cardio in, I just wish I could do that at work. Still, getting a free cycling machine from the missus' dad soon, so can add some extra in.
If I were as ripped as you though, I'd fcuk cutting mate! Bulk mofo!
Icepick, are you a vegy? I take it you are..
can you see your bottom abs when u sit down? u must be v low BF if u can! I can see top 4ish when standing atm..
1.Yes i'm a vegy
2.no immposible
Saturday's workout
Bench-
60x5,80x3,90x1,95x1,100x1
110x4,105x4,4,4
110 was too big of a jump,as it was hard work,would have love to go on to 107.5 but we dont have 1.25 plates,may give 3x3 with 110 a go,is that a good idea?
Shrugs,dumbells
30x10,35x10,40x10,45x10
First time I tried these,felt nice
leg press
178x10,10,10
I am resuming squats and deadlifts next week,I'm actually temped to keep the leg press with triceps pull down as i found the grip on cg bench uncomfortable but i dont know about the leg press because the machine only go up to 178. What do you guys think about leg presses and tricep pull downs
BengDogg
03-04-2005, 21:25
Ok let me own up,yes in addition to my little jogging on workout days,I'm also having 30mins jog during lunchtime at work,which is 5 sessions.I'll rather do lots of cardio and have the luxury of eating over 3000 cals than be miserable eating aroung 1800-2000 cals.
That would be my strategy when cutting time comes carry on eating and train cardio lots
Saturday's workout
Bench-
60x5,80x3,90x1,95x1,100x1
110x4,105x4,4,4
110 was too big of a jump,as it was hard work,would have love to go on to 107.5 but we dont have 1.25 plates,may give 3x3 with 110 a go,is that a good idea?
Shrugs,dumbells
30x10,35x10,40x10,45x10
First time I tried these,felt nice
leg press
178x10,10,10
I am resuming squats and deadlifts next week,I'm actually temped to keep the leg press with triceps pull down as i found the grip on cg bench uncomfortable but i dont know about the leg press because the machine only go up to 178. What do you guys think about leg presses and tricep pull downs
Na, I'd drop Leg Press and Tricep pushdowns as their known to be pretty gay exercises + the CGBP should help your Bench.
CGBP doesnt have to be like hands touching in case you were doing 'em like that....6-8" apart is still tri dominant IMO. I found any closer hurt my wrists.
CGBP doesnt have to be like hands touching in case you were doing 'em like that....6-8" apart is still tri dominant IMO. I found any closer hurt my wrists.
Thanks for that,I was doing them with hands touching together and found it very difficult to move the bar up in a straight line,without hurting my wrist
Tempted to buy some l-glutamine,is it worth it or is it just hype.
i tried it once and found ab-so-lute-ly NO difference in anything whatsoever.
workout-05/04/04
deadlifts-
60x5,100x3,120x3,140x3
160,165,170,175,180,185
now with static hold at top
170x20 secs,170x15secs,170x5secs
Oly squats atg
60x6,80x3,90,95,100
105x5,5,5,5,5
Dips-60 secs rest
20 pressups x2
bw+15kgx8,+17.5x8,+20kgx8
Abs pulldown
75x12,90x10,8
Side bends-
30x12,35x10,40x10
Its good to be back to normal,but for some odd reason,I have develop a weakness in my right grip,its keeps failing way too early on the dl,dont think I'll be able to pull 190 again until I sort that out,Squats and dips felt groovy.
Yea thanks,I'm thinking of adding in some grip exercises,Is it best to do them in one workout or do one or two at the end of each session,I need a strong grip quick,Its fcuking up my deadlifts and rows.
I'd go with static holds after your deadlifts as you're already doing, but do them with your deadlift 1rm+, and carry on with the farmers
Yeah cool session that Pic! Nice Dipping! :031:
Re L-Glutamine - buy it from all-in-one if ur tempted by it but don't expect anything major, might be ok for anti-catabolism during cutting...
As for your Grip - am not sure cause I rate mine as shit too, but do u use chalk? might be a worthwhile investment - check out mega-grip.com or .co.uk - :017:
Static holds are great, I'd defo put them in - they sorted my grip out good and proper. I sometimes found that my lower back got very sore doing them after deads though, so you might want to get a belt if you have the same trouble.
Yea thanks guys,keep 'em coming,Thats one thing I love about this site is that you can get specific help without having to start up new threads,just one more thing though,How do you lot do your static holds because I tried 200kg in the rack where I would normally lift for rows and the bar kept on bending like a b*tch,is that normal
BengDogg
05-04-2005, 17:45
Yep set the rack lower bar bending looks awesome
Workout-07/04/05
Wide chins-
b12pressups,bwx4
bw+10x5,5,5,4,4
(Funny thing is that I reckon that I would probably manage the same number of reps whether I use something like 7.5 kg or 12.5kg,Is just that my endurance cant really handle any more once the blood get pumping.)
Military Press
40x3,50x2,55x1
60x3,62.5x3,65x3,67.5x3,70x1,2pp
40x8,8
Leg Press(Don't ask why)
178 x10,10,10
usual cardio-15mins jog to and from the gym(30mins)
(Funny thing is that I reckon that I would probably manage the same number of reps whether I use something like 7.5 kg or 12.5kg,Is just that my endurance cant really handle any more once the blood get pumping.)
I know exactly what you mean actually, chin ups are weird like that
Went out friday night,got back at 5am trained at 10am
Workout-09/04
Squat-
60x2,80x2,90,95,100,110
120x5,5,5,5,100atgx10(great cardio),really feeling dizzy now
Bench-intended to do 107.5x4x4 since we have 1.25 plates now
50x10,70x8,80x5,90x3,95,100,105
112.5x3f(wtf,heavy as ****,put a 5kg plate on instead of 2.5)
107.5x4,4,105x4
All over the place,not really happy with that and not quite sure why I was fcuking around with the warm ups.
Bend over rows-
60x2,75x2
80x5,5,5,5,5
farmers walks-
45kg for ages till failure x3
static holds-
180x10,8,8,6,4,4
Definately think about investing in chalk but not sure if the gym managers will be please about that,but in the meantime,will gloves allow you to hold on to the bar longer,just thinking even though I know its gay.
Rogue_zero
09-04-2005, 14:24
If you cant use chalk try suregrip. no mess
If you cant use chalk try suregrip. no mess
thanks,Ok was is suregrip and where can I get it from
Rogue_zero
09-04-2005, 15:24
try a proper sports shop, not a jjb style. Its a small bottle about the size of a matchbox. Just wipe it on your hands and leave to dry for a few seconds. Strongmen use it, think it also called Tacky. Pullum sports might stock it. I know a few lads that use it, I prefer chalk.
Do you mean like this stuff :
http://www.pullumsports.com/details.html?code=GA004
Anyone else use it?
Rogue_zero
11-04-2005, 10:23
sounds the same
Workout-12/04/05
Deadlifts(hook grip)
60x3,100x3,140x3
160x12x1
Oly Squat atg
60x3,80x2,90,95,100
107.5x5,5,5,5,5
Dips-
press ups x25,20,15
bw+20x8,8,8
14/04
wide chins
bwx8,2
bw+12.5x5,5,5,4,3
Military press
40x2,50x2
60x3,62.5x3,65x3,60x3,60x3
14/04
wide chins
bwx8,2
bw+12.5x5,5,5,4,3
Military press
40x2,50x2
60x3,62.5x3,65x3,60x3,60x3
Is that all u did mate?
Is that all u did mate?
Yes only had 20mins to train
16/04
squat-
70x6,80x3,90x2
100x5,5,5,5,5
Bench-
60x6,70x2
80x4,4,4,4
rows
60x5,5,5,5,5
18/04
Deadlifts-
60x5,100x3,120,140,160
170x6,140,140,140
Oly squats
60x5,80x3.90x2,95
100x5,5,5,5,5
Dips
pressups
bw+17.5,20,22.5
losing all type of motivation to train these days
PikeKing
18-04-2005, 19:49
18/04
losing all type of motivation to train these days
why do u think that is?
try changing exercises, do some stuff you havent done before, use a different split, do something to spice it up
BengDogg
18-04-2005, 19:56
Then you need to get into a freindly competition with some one of swimilar ability or get someone to train with once in a while also what pikey said, we all have rough patches but never give up
I dunno really,started this new job which involves traveling for 5hrs a day,taking a while for me to re-adjust,I now get bored after 20mins in the gym,I just want to go home then
PikeKing
18-04-2005, 20:42
sounds like you need a workout from the deepest darkest realms of my brain!
lol,gotta get my shit sorted,just been lazy,3yrs of doing nothing are uni doesnt help prepare you much as well.
PikeKing
18-04-2005, 20:53
i knew it, you're just scared!
BengDogg
18-04-2005, 21:13
He should be too your workouts involve excersises i have never heard of
GoldenArrow
18-04-2005, 22:08
why do u think that is?
try changing exercises, do some stuff you havent done before, use a different split, wear costumes, use toys, do something to spice it up
:eek: :eek:
LMAO
PK you should keep sh1t like that between yourself and your misses.
PikeKing
18-04-2005, 22:29
that sir, is slander
Rogue_zero
18-04-2005, 22:30
:036:
I think that my form may be quite doggy on all lifts especially on deadlifts,so I will be putting some vids up on Friday,looking forward to some constructive input from you peeps here
20/04
wide chins
bw+12.5x5,5,4,4,3
Mp
40x2,50,55
60x3,62.5x3,65x3,60x3,3
Hammers
20kgx10,8,6
Ez curls
30kgx10,8,8
various heavy ab work
Damm,who said bodybuilders are gay pussies,the pump is fcuking hard work
20/04
BW- 89.2kg,196 pounds(how many people you know that can gain weight while cutting,thats a lean 14 stones,I ****ING RULE)
DEADLIFTS-
60X5,100X3,120,140,160,180,200
SQUATS,
60X5,80X3,90,100,110,120X5
BENCH-
60X5,80X3,90,100,105,120,120
Did all type all stuff as I was getting filmed so I can some feedback from you guys,you would think I will be happy with the dl but that was until i saw the video,thing is I have weak hams,my advice to everyone here is to get yourself filmed,you think you are starting off low enough,you're probally not,think you are not rounding your back,you probably are.
Vids will be uploaded later,take it easy on the flaming please,as it take a lots of balls to put your shit up on the internet,respect to people who have done it in the past
I don't care if your form is shite, you're still a strong ****
you would think I will be happy with the dl but that was until i saw the video,thing is I have weak hams,my advice to everyone here is to get yourself filmed,you think you are starting off low enough,you're probally not,think you are not rounding your back,you probably are.
You certainly dont round your back.
As for being "low enough" the 'point' of the deadlift is to get the bar from the floor to being locked out at the top. You do this. To some extent it doesnt really matter how low you start as any 'slack' incurred by forcing yourself lower than you need to be will be taken up very quickly when you begin to strain anyway. Obviously theres an issue about optimal height to start at (aside from the obvious fact that using quads will help somewhat - you can dl more than you can sldl) but i personally think it depends on the lifters mechanics. If i remember right, i read an article by Dave Tate a while ago (in T-Nation...posted by Knighty perhaps???) that suggested being as high as possible to eliminate 'wasted' movement and therefore energy.
Hips as close to the bar as possible imo, which will vary depending on limb length/leverages
22/04
All type of stuff again,been watching those vids over again,just went in today to work on technique
Squats
40x20,60x20,70x10,80x8,50x10
Bench-
60x15,70x12,80x10,10
Rows,
60x3,70x2,80
80x5,5,5,5,5
Cutting is over now,low carbs were screwing with my hormones and messing with motivation,still going to keep some of the cardio tho,cos its feels good to be able to run with a decent pace for an hour
I want a 500kg total before september,Think I'm close or can squat 140,deadlift 220,bench 140
Just need to pimp up my sqautting technique,then I may consider joining these hags on the westside
its feels good to be able to run with a decent pace for an hour
I'll take your word for it.
I'm sure you'll nail 500kg easily - your squat should go up plenty once you've got your technique sorted, which quite frankly wasn't that poor to start with.
23/04
Cg bench
60x10,70x3,75x2
80x5,85x5,90x5,95x5,100x3F
Dips
warm ups-
22.5x8,8,8
Farmers walks
45kg db x30metresx4
Some heavy abs work
Nearly broke my wrist trying to clean 60kg,still cant do with and that was with some foot assistant,Does it really matter though or can I possibly face some serious complications later down the road if I keep ignoring this weakness in my training.
What were u cleaning 60kg for? surely u clean 60kg for your OHP's..
What were u cleaning 60kg for? surely u clean 60kg for your OHP's..
No I just fancy messing about at the end of the session,and for OHP,I take the bar off the rack at chest height
Woh, if you deadlift 200k but can't clean 60g there's something weird going on... probably technique I'd have thought.
Woh, if you deadlift 200k but can't clean 60g there's something weird going on... probably technique I'd have thought.
I know thats some weird shit,I've some twisted wrist pain right at the joint now from the cg bench and thats was with around 8inches apart,pulling 200k is not a problem but repping 100kg+ is,thats why i have a shit row.
I know thats some weird shit,I've some twisted wrist pain right at the joint now from the cg bench and thats was with around 8inches apart,pulling 200k is not a problem but repping 100kg+ is,thats why i have a shit row.
I thought u double overhanded that 200kg, didn't you? did u use chalk? if so, your grip can't be that much of a problem!
maybe u could get someone to video you cleaning - then people can check your technique....
It's just technique, mine is shite too, maybe start cleaning all you OHPing and watch some Ol videos to get the technique down, and video yourself for comparison
02/05
Deadlifts-
80x6,100x5,120x3,140x2,165,180,185,190,195,140
(kinda over cooked my back a 195,so abadoned the sh*t)
Squats-
60x8,80x5,100x5,5,80x5,60x5,5,3
(crap to say the least,still trying to correct my technique,but is like my brain is programmed to move the knees forward on the decend)
Speed bench(8x3)30sec rest
75kg used
(strange but find it owkward balancing these light weights,same applies to squats)
Triceps pushdowns-
85x12,95x10,105x8
Abs pulldowns
85x12,95x10,105x10
Side db bends
30x10,35x10
Cardio-15minsjog to and from gym(30mins)
04/05
wide chins
bwx6,2
12.5x5,5,3,3,3(ouch my lats are burning)
Military Press
40x6,50x3,55x2
60x3,62.5x3,65x3,67.5x3,70x3
(why do I have a fag next to me that keeps lifting up his shirt to check his abs in the miror :013: )
Squats
70x12,12(idea is to keep on squatting till i get it right)
Dips
lats pulldown75x15,pec dec 49x15,15pressups
25x8,8,8
hammers
20x8,8,6
Decided to stop faggin around and kept rest time to 60secs or less in b/w sets,banged out the workout in 28mins,damm I'm loving this chesteze stuff already
04/05
wide chins
bwx6,2
12.5x5,5,3,3,3(ouch my lats are burning)
Military Press
40x6,50x3,55x2
60x3,62.5x3,65x3,67.5x3,70x3
(why do I have a fag next to me that keeps lifting up his shirt to check his abs in the miror :013: )
Squats
70x12,12(idea is to keep on squatting till i get it right)
Dips
lats pulldown75x15,pec dec 49x15,15pressups
25x8,8,8
hammers
20x8,8,6
Decided to stop faggin around and kept rest time to 60secs or less in b/w sets,banged out the workout in 28mins,damm I'm loving this chesteze stuff already
lmao @ the fag in the mirror :036:
Nice pressing! Are u training for endurance now then? 60secs rest or less!!
GoldenArrow
04-05-2005, 12:26
:034: I'm pressing with a fag in the mirror, oh yeah! :034:
07/04
Bench
60x6,75x4,90x2
100x8,8,8
Change of plan,decided to play it cool for now
Squats
lots of
BBrows
60x5,70x5,80x5,90x5,100x5,85x5
Wasnt strict on the 100 hence the extra 85
Various heavy abs work
30mins jog
09/05
Speeds deads
60x5,100,120
140x20?or22?or24?who knows,its gets hard keeping up the count at times
Speed bench-8x3
75kg used
Didnt really have the rhymn or spped on these,is it best to drop the weight or stay with 75 and work on improving the speed and control.
triceps pushdowns
95x8,8,8
Squats
80x6,6,6,6
I take it that was 20 odd singles of 140 rather than one monster set!
Speed's the crucial factor with DE work so rather than stay at that weight and build up the speed, I'd drop the weight to up the speed, then up the weight when you can do it faster, if that makes sense. Otherwise you're gaining nothing from doing dynamic work if it's not very dynamic...
uk machine
09-05-2005, 16:55
gotta agree with 666. hope they were singles. id be sick doing that amount of reps :044:
Cheers 666 and Uk machine,didn't see the replies untill now that I'm about to update my journal,yea the deadlift was 20 odd singles which still left me ****ed up for days after esp my traps,which is why I missed wednesday session going move dl to the weekend now for that reason,as for the speed bench going to stay at 75 and see how things go as I wasnt feeling fresh that session
13/05
wide chins
bwx6,6
12.5x5,5,5,4,3
Military Press
removing two ez curling chavs from the power rack x1,40x4,50x2,60,65
70x3,3,3,3,2(too heavy,too soon)
Dips
12,pressups,42kgpec decx20
27.5x8,8,8
(might be needing one of those dipping belt soon,those dumbells keep exposing my scooby doo boxers....so much for my hardcore image)
Light squats or farmers walk or obliques....couldn't decide,so I went home
Now just tried this glucose stuff for the first time,had aroung 50g dextrose powder in water,taste too damm sweet,and made me sick,how are you meant to use that powder
Yep, and i really quite like glucose in water, damn i have a sweet tooth, maybe use more water and add some orange cordial or something in there, makeshift lucozade
lmao @ the scooby doo boxers!! Nice Dipping btw :038:
You'll get used to the taste of glucose, I have mine with a little whey, ya just gotta knock it back :118:
yeah nice pressing Iceman, get a dipping belt, you can pick em up for 15quid or so on eBay and they're ace for chins as well.
I always take 70secs or so rest, more is for fannies. Keep it intense ice.
70 seconds is a pumpers rest period, real men go for a shit between lifts
bullshit, clowns with no conditioning rest for that long. Highly trained, superfit athletes like me (;)) rest for under 90.
uk machine
13-05-2005, 14:18
lmao narc. yeh if your after pure strength then go for longer rest periods. but time constraints usually put stop this. paul anderson used to rest half an hour and drink more milk than most people did in a year between sets. no wonder he was the ****ing man
Thanks all,will defo look into the dipping belt,as for the rest time issue,I'm finding these new intensity helps me keep focused on the job at hand,I tend to lose interest with longer rest times and just go home without completing all exercises
P.S how come some of you users have abbreviated names now,if you mods are going to do mine then make it 'ice'..........you know it makes sense.
I didn't like narcissus, i might aswell have had the username 'asshole' so i bought PK a hooker and he changed it for me
17/05
squats-lots
Bench
60x6,80x3,90x2,100
105x5(ouch my ****ing shoulders hurts),102.5x5,5,5,100x5
Rows-
80x5,5,5,5,5
Knneling ab pulldown-
90x10,95x10,10
Squats are better but still proving tricky,my shoulders dont seem to like my new benching style,found out today that my gym is holding a bench competion on the 31st of May,a bit tempted to join,as i know I'll probably kick a few asses but there is no way I can be near the top on that shit as we have some old timers that all they do is bench everytime they come to the gym
19/05
Wide chins
bwx8,6
12.5x5,5,4,3,3
(these are just not coming easier,i dunno,it may have something to do with weighting 93kg :D )
Military Press
40x3,50x2,55x1
60x3,62.5x3,65x3,67.5x3,70x3
(feeling easier and more stable but one thing I still find is that if I dont set up properly on the first rep,then chances are things will come to a grinding halt,regardless of if I'm using 60 or 70kg)
Dips
pec dec42x15,15pressups,bwx12
30kgx8,8,8
(its a bitch trying to hold 30kg b/w your legs,need a belt but one problem I have is that the dip station is in another room at the other end of the gym with the treadmills,pec dec,ab mobiliser 3000 and other machines,it ok carrying one dl round the gym,dunno about 2 or 3 plates)
Squats-
100x3,3,3,3,3,3
30mins jog
For the dipping, you can use a rucksack if you've got one, then you can just fill it with plates or db's from wherever.
Keep up the squats - I'll be in the same boat of re-training myself once my back's healed. Stick with it!
21/05
Deadlift(speed work)
60x6,100x3,120,140
150x20x1
Squats
90x8,8,8
Bench(speed work)
75kgx 8x3
lockouts
140,140,160,160,180
(All I can say is my hat goes off to those freaks that can bench 4plates,that shit had me shaking worse than mohammed ali holding a tourch,wont be trying that again)
Triceps pulldown
95x8,105x8,8
Side bend
35x10,40x10,10
Crunch Machine
25kgx10,10,10
Usual cardio jog
that shit had me shaking worse than mohammed ali holding a tourch
That's harsh. :018:
That's harsh. :018:
But also very funny :038:
the block
21-05-2005, 14:55
parkinsons disease isnt funny. ali could probably still whoop your ass... :kinky:
23/05
Bench
60x8,80x2,90,97.5
105x5,5,5,5,5
(v.pleased with these,felt very light and easy,I haven't had so much comfort,rhymn,groove with the weights like that for a long time)
Rows
60x6,75x3,85x2
90x5,5,5,5,5,60x10
Squats
60x12,12,12
abs pulldown at those lats machine
75x12,90x10,10
Side bends
40x10,10,10
Well I have been thinking about changing gyms for a while,So I trained at a new gym today- http://www.bodyworksgym.co.uk/ ,much better than FF,it was just litter with pure weights,and people were working out in rows,there were some squats stations,power stations,over 12 bench stations,no sight of distracting women,I kinda stood around for like a good hour after watching some amazing lifters,saw people arching for the first time,one guy pulling 280,another benching 180 on an incline,gym membership is also cheap at 265 for a year or 150 for 6months,but my FF membership is free,and I think when its comes down to it,if most people can train at FF for free,they probably will.
dunno,still might change though.
Nice Benching Ice! :027:
I'd swap gyms if u can afford it, and u think u will make better progress.
the block
23-05-2005, 21:21
why are your squats so low? i thought you squatted 120kg?
Thx,i would make better progress,and I can afford it but how can I turn down the free membership at FF.
Block-I've done like 130 for 5 before with shit form,I dropped my weights just to work on my technique,patience is a vitue,its getting better,I'm sure I'll be putting some big numbers up in the near future.
25/05/
wide chins
bwx6,2
12.5x5,5,5,4*pain in right elbow throughout so stopped here
MP,
60x3,
70x3,72.5x3*elbow still acting up,so scrapped along with dips
Squats
60x6,80x6,100x6,120x6,100x6,80x6,60x6
Bet it felt good to get a bit extra weight on your bacK again?
Yes and no Because I've lost some strength at the bottom but funny enough,the weight didnt feel heavy on the back
27/05
Speed deads
60x5,100x2,120,140
155 x 20 x1
Squats
60x6,80x6
100x6,6,6,6
Incline db bench
20x5,25x5,30x5,35x5,40x5,45x5,50x5*dbs stops there at the gym
(just gave these a go as I wanted to see if I could handle 40kg as that seems to be a barrier for most at my gym,my thoughts,find these very easy and dont really think they are worth doing unless if you are after the pump,because I had an amazing one after)
Triceps pushdowns
95x10,105x10,10
Ez curls
30kgx10,10,10
Got some admiring stares,which was one of the reasons I thought about changing gyms,'cause training at FF can make you get complacent and start think that you are actually strong.
Rogue_zero
27-05-2005, 08:38
changing gyms can give you that competitive edge. Personally I wouldnt bother with a FF style gym.
Is that 50kg per DB for the inc bench? If so very nice, especially as it's your first go.
Yeah nice DB pressing! did u have a spotter on them?
cheers,not really,just had a guy help lift the left db to the starting position
31/05
Had my birthday over the weekend,so I was out drinking from friday to monday night with minimal sleep and proper food,so my initial plan was to go to the gym for some de work and also watch the bench competition since I've only ate once today.
But I was persuaded to joined in so I did,they really made it an event as the bench was taking away from the designated weights room and place in the middle of the main gym,where they had cleared some cardio machines.
Rules where 4 attempts for 1rm max,feet on floor,ass on bench,touch and go,highest bw:weight ratio wins,no equipment,not like most of them know what a bench shirt is anyway.
Everyone was out watching,even all the pretty ladies,so I was nervous as ****,and also didn't want to make a fool out of myself
I went with
100,
110,then was going to go try and finish with 125,but thought to myself **** it,bring it on
125
130
Conclusions,the uncertainty of pushing those new weights made it harder than it needed be as I was scared and my mind wasn't right at the top of the lift until I felt how ok the weight felt at the bottom and I was like shit,I can handle this shit, and although i was nervous,the cheering from the crowd really helped.
the list was as follow:
Ist-155/82=1.89
2nd-130/70=1.86
3rd-170/92=1.85
4th-140/80=1.75
5th-110/70=1.57
6th-115/75=1.53
7th-100/70=1.43
8th-130/94=1.38-me
9th-120/90=1.33
10th-100/110=0.91
I got my ass kicked,my hats goes off to those lighter benchers,and somehow show that the more often you bench,the higher your numbers will be
Definately think I have more in there considering the weekend i had,either that or alcohol must be very anobolic.
Nice... Nothing like a bit of pressure to get your weights up.
What kinda gym you lifting at - There's a few good benches there.
Also, what did the first-placed guy get? That sum doesn't add up.
cheers bud,I train at Fitness first,everyone only benches,yea the first guy had 155kg but his weight was 82 not 89,so went back and edit,cant believe you spotted that
cheers bud,I train at Fitness first,everyone only benches,yea the first guy had 155kg but his weight was 82 not 89,so went back and edit,cant believe you spotted that
They're are still some pretty good benches coming from chrome-n-fern land...
Mmmmm... Maths. Mmmm...
the block
31-05-2005, 23:39
not taking anything away from the king benchers of chrome-n-fern land but many of them are often juicers and all they do is bench.
a natural 120/130/140 kg is a good achievement. although there are some freaks of nature out there too.
not taking anything away from the king benchers of chrome-n-fern land but many of them are often juicers and all they do is bench.
a natural 120/130/140 kg is a good achievement. although there are some freaks of nature out there too.
True to some extent,the big guy that did 170,is a raw 180 bencer,and he's definately on roids,and I have only seen him squats 2 plates down to halfway from parellel,but the small guys that did 155,140,130 are friends I know and they are not on nothing,all three of them were around 5ft3-5ft5,which I think helped them.
At the end,I was thinking I need to reach three plates quick and how cool it will be to bench four plates.
03/06
Deads
60x5,100x3,120,140
160 x 8x1
(having one of those annoying achey back days,so stop there)
Military Press
40x3,50x2,60
65x3,70x3,*belt on*75x3
Squats
75x12,1,2,12
Rows
75x5,5,5,5,5
Cg bench
80x5,90x5,100x5
05/06
7miles run
Squats-
80x5,90,5,100x5,110x5,120x5
Cable crunch
105x10,110x8,8
Standing abs pulldown
90x10,10,105x8
Side Bends
40x10,10
So I can't squat an olympic bar without falling over,what exercises can one do improve flexibility and really help with sitting back when squating.
box squats
but they ****ed my knees so i wont do them
06/06
Bench
warmup
107.5x4,4,4,4
Squats
warmup
100x5,5,5,5,5
Rows
warmup
90x5,5,5,5,5
Triceps pulldowns
95x10,105x8,110x8,115x8
Farmers
50kg db 4 X 30metres
.....GOOD TIMES
08/06
wide chins
warmup
12.5x5,5,5,4,3
Military press
warm up
65x3,3,3,3,3
dips
warmup
32.5x8,8,8
pec dec
stackx8,8
ez curls
30x8x8x8
JumboTron9million
08-06-2005, 19:14
Box squats, glute ham raises, loaded ab work, loaded back extension, seated good mornings.
JBT
09/06
Deadlifts(dg)
60x5,100x3,120,140
160,165,170,175,180,185,190,195,200
180x2,160x2,140x2,120x2,100x2
(no belt,forgot the chalk at home,double overhanded all the way~~~~,those 20sets dls have really helped toughned up the grip and back)
CG bench with two second pause(6x3)
70x6,80x2,90x2
100x3,3,3,3,3,3
(decided for some reason to mess about with the grip after I unracked the bar on the 2nd set,the weight fell right down to my neck,waited a while and still got it back to position to press and finish the set~~~~)
Cable crunch
95x8,105x8
Some hanging upside down sit-ips my mate was doing,so joined in,11,8,7
Awesome grip mate!~~~~~ - Awesome Deads too! Are u feeling stronger on the Rebound?
Yea,the rebound stuff is kicking in, the bench and dls felt quite easy, I was so tempted to bump the weight up, wont be trying that ae2 stuff until I finish the rebound.
the block
10-06-2005, 15:19
rebound?
rebound?
Rebound XT by Designer Supplements, it decreases estrogen and increases natural Testosterone :032:
GoldenArrow
10-06-2005, 16:26
Rebound XT by Designer Supplements, it decreases estrogen and increases natural Testosterone :032:
Also know by many as 'steroids', hence the popular phrase "He's using steroids"
:D ;) :016:
the block
10-06-2005, 17:20
aah. i thought he split with is girlfriend or something and got stronger on the rebound....
13/06
Squats
60x3,90x2,100x2,110x2
120x5,5,5
Bench
60x6,80x3,90x2,100x1
110x4,4,4,4
Rows
60x6,80x3
95x5,5,5,5,5-a lot of cheating going on so did-
80x6,6
13/06
Rows
60x6,80x3
95x5,5,5,5,5-a lot of cheating going on so did-
80x6,6
funny, your DL is big, so its a little wierd that you should have to cheat on 95kg rows....
hows the squat form coming on?
funny, your DL is big, so its a little wierd that you should have to cheat on 95kg rows....
hows the squat form coming on?
Cheers bud,the rows are definately coming along considering the fact that I often skip them for a while,I used to lose grip on 80kg,I'm loving the new found grip*knock on wood*,its like magic,I'm still amazed. Well squats are still proving tough,wore shorts today,looked at my knee position and felt like packing the whole exercise in all together,I need to stop moaning about this and really pimp this up,because I'm confident I've a 500kg total in me as it is,cant start to imagine what that will be like if I can squats 4plates+
Narrow Chins
bw+8,6
20x4,4,4,4,4,4
Military Press
40x2350x2,60x2,65
70x3,75x3,80x1F*snap,twist,lordosis, fell backwards,bcos too much leaning back,only time I'll be delighted to have another guy grab me from behind
really good MP's despite the failure @ 80....i reckon if you'd have done the 1RM BEFORE the reps you'd have got it. Whats your current BW ?
really good MP's despite the failure @ 80....i reckon if you'd have done the 1RM BEFORE the reps you'd have got it. Whats your current BW ?
cheers buds,I'm hovering around at 99-101kg at the moment,most of it is fat gains tbh as evident here
http://s38.yousendit.com/d.aspx?id=1QNP9UJANDUDU2U4H8R8O1XZXK
17/05
The day,I'll find if getting fat has actually helped
Bench
60x6,80x3,
90
100
110
125- http://s38.yousendit.com/d.aspx?id=2ILZZGV6KT2BQ2EOI1SIO1ATCF
140F- http://s38.yousendit.com/d.aspx?id=3ADPQAMARSKIE13NU11YFX3QU8
really need to work on my leg drive I think.
quickplayer plays that format,looking at the 140vid,piss of with the prick that came from nowhere and start touching the bar at the side.
aaarrrrgggghhhhrrrrr.....**** robert and his gay comp and rules............................................. .................................................. ...!!!!!
so tempted to go down the gym tonite and giuve it another bash
I wouldn't mate, wait till sat atleast! I know what u mean about your leg drive, they seem to be all over the place! Nice try nonetheless...
I wouldn't mate, wait till sat atleast! I know what u mean about your leg drive, they seem to be all over the place! Nice try nonetheless...
THINK i'LL LEAVE IT TILL NEXT WEEK,CHEERS
18/06
Deads-
60x5,100x3-ouch that kinda hurt
120
140 (http://s37.yousendit.com/d.aspx?id=0KP0AI27O4CNI33DRWU87TE17J)
160*back is feeling very dogy,so belt on (http://s37.yousendit.com/d.aspx?id=3B5X69PK9V9LN23ANGNYOJ3C93)
180*back still dodgy so stopped here (http://s37.yousendit.com/d.aspx?id=39WI5UPVHFQDA35ER8RPEWW4UD)
Dips
pec dec-49x20,bwx6,4
25x8,8,8,8
Hammers
20x8,8,8
Ez
30x8,8,8
Farmers
50kg x 30metres x4
shit just woke up
cant walk,stand or sit
in fact the only position I feel comfortable in is lying on my stomach
I am trully ****ed
:confused:
the block
18-06-2005, 23:23
seen those vids. you dont look very comfy putting the weight down, did it hurt? the lift itself looked easy enough. i dont bother keeping the bar that close when im putting it down. also your stance looked well wide. at first i thought you were going for sumo but then noticed your hands outside.
cheers bud,yea I wasnt comfortable putting the weight down because I was hurting at the top of the lift and I was also trying to bend my knees when dropping the weight rather than just slaming it down as usual
back still hurts though
20/06
Bench
60x5,90x2
100x2,105x2,110x2,115x2,120x2,125x2,130xNot a chance in hell!!
Leg press
178x12,12,12
Abs Pull down
95x8,105x8,110x8
Ok I'm now trying to change my bench technique,one thing is I find controlling the bar with the wide grip harder and also still not sure about the leg drive,so what do you guys thinks,are these vids any better:
100x5 (http://s4.yousendit.com/d.aspx?id=0A9TV9FFNU1S83TZF22JKCEQEH)
125x2 (http://s15.yousendit.com/d.aspx?id=2APS03TKYYQRG0ZTYB83DO04EZ)
Well I blame the dancing feet on narc,and trying to follow that advice he gave me :040:
GoldenArrow
21-06-2005, 21:47
Balls of feet, not end of toes!
Balls of feet, not end of toes!
Yea thanks,I was wondering why I wasnt getting much leg kick in there
the block
21-06-2005, 22:54
what have you got shoved up the front of your t-shirt? mini-me?
what have you got shoved up the front of your t-shirt? mini-me?
dont get that
22/06
Squats
60x3,80x3,100x3,120x3,3
Dips
35x8,8,8
Rows
90x5,92.5x5,95x5,97.5x5,100x5
Squatsform is still shite but I'm just sticking to that way as this is the best I think i can get -http://s37.yousendit.com/d.aspx?id=3D6RD524DDENS1M8WN4L3B4RZY
Whys it shite? Doesnt look all that bad to me?
Then again Im no squatting guru.
really,I always thought your knees are not suppose to move
That should be forward motion of the knees kept to a minimum with shins as vertical as possible.There will be variations with each persons body type,flexibility etc.
^^^^ Exactly. Ive got long legs so naturally the knees will come forwards a little to maintain balance.
How tall are you mate? Im 6"4.
^^^^ Exactly. Ive got long legs so naturally the knees will come forwards a little to maintain balance.
How tall are you mate? Im 6"4.
Cool,I'm only 5ft11 though
Yep!! your squatting looks fine mate! Your gym looks awfully busy too - was that in the morning?
Yea its in the morning,and you know how it is in summer,I couldn't get away with stuff I normally do,got into a heated arguement with a few pumpers for carrying on stashing my video phone against a 2.5 plate on top of the preacher station to record me whist I exercise.
Yea its in the morning,and you know how it is in summer,I couldn't get away with stuff I normally do,got into a heated arguement with a few pumpers for carrying on stashing my video phone against a 2.5 plate on top of the preacher station to record me whist I exercise.
haha :043: nice one! Use The preacher station for what it's good for - hanging a camera on.
the block
22-06-2005, 15:45
dont get that
well - i didnt think it was your belly? or maybe its just the footage itself but it looked like you had something up your t-shirt. but it may just be your belly
well - i didnt think it was your belly? or maybe its just the footage itself but it looked like you had something up your t-shirt. but it may just be your belly
Dont know,probably is the gut if anything :003:,I normally drink around 3litres prior to training,which doesn't help much,funny thing is I had this one extra flexible always streching yoga woman come over and tell me that I have a weak core as I'm pushing out with my abs instead of pushing in with them,I gave her the benefit of the doubt on that one as she's was coming out with a lot of science but then the same woman came over today and told me that I should never lock my kness out at the top of the squat as the tension is lost and makes the lift a lot easier,and keeping the tension allows for more for more growth,again gave her the benefit of the doubt on that one.But next time its going to be a straight black eye(just kidding:003:)
just nod and smile at her
then carry on lol
unless of course she is fit and you want a bit
the block
23-06-2005, 00:46
ok. we have deduced it was your belly. once again you are in good company.
GoldenArrow
23-06-2005, 08:52
It's normally called an arch
24/05
Box Squats
60x6,80x3,90
100x5,5,5,5,5
Dont know but used a bench,is it meant to be at parellel or just below.
Farmers walk
48kgx30 metres x 3
Was going to bench first but too many people hugging up the bench
Bench
60x6,80x3,90
100
105
110
115
120
125
130
135xF(grip too wide,brought it down halfway and told my mate to bring it back up,didn't think my shoulders just fancy pressing it back up)
135
140xF(much closer had that shit pass half way,came up a bit uneven though and I was just a few inches from locking out the bitch when I felt the biggest strain on my left tricep,bar came back crashing down on that side,good thing my mate was keeping a close eye)
Lots of streching,dont feel like I injure anything after but going to ease it up on the bench now as i've too many failures in the recent weeks.
Great benching mate, fingers crossed it's not an injury.
Just below parallel would be best for box squatting.
Great benching mate, fingers crossed it's not an injury.
Just below parallel would be best for box squatting.
Cheers bud,I'm alright now,still not too sure about the box squat,are you meant to bounce off at the bottom or sit,relax,have a cup of tea and bring it back up.
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