Rogue Confessions

[Rogue_zero]

Hi all thought Id have a stab at a log myself.

Squat day- didnt have as much time today as normal so quicker session. All in kg's
warm ups
10x60
10x60
10x100
8x140
6x180
4x220

main sets
2x260
1x280
1x280
3x260
3x260
2x260
1x260
8x220

warm down
5x180 low and slow
several sets on leg curls and extentions (find these help reduce aching next day)

see ya :023:

[GoldenArrow]

Hi all thought Id have a stab at a log myself.

Squat day- didnt have as much time today as normal so quicker session
warm ups
10x60
10x60
10x100
8x140
6x180
4x220

main sets
2x260
1x280
1x280
3x260
3x260
2x260
1x260
8x220

warm down
5x180 low and slow
several sets on leg curls and extentions (find these help reduce aching next day)

see ya :023:

Ok....apart from the interesting first sentence :037: ....why are you doing 1 rep then three then maybe a 2 then 8 etc?

I hope to match your warm down set one day....when I'm maxing out!

[Rogue_zero]

Whoops thats got a double meaning!

reason for the 1's then 3 is I decided to make it a max effort day rather than reps as time was short. Was going to go 290 but stayed for second lift at 280 as knackerd from night shift. Will go for reps midweek :023:

[GoldenArrow]

You do a lot after maxing then!

[Rogue_zero]

Bench day. all in kg
Warm up sets
10x60
10x60
10x60
10x100
8x140
5x180
200x1 (comp style, resting on chest 5 secs)

heavy sets
215x1
225x1
200x2
200x2

reps
180x5
180x5
180x5
180x5
180x3
3x25 parallel bar dips
3 sets machine flys

see ya :banana:

[BengDogg]

Bench 200k! You are fast on your way to being the most unpopular member of the forum :)

[rock]

Bench 200k! You are fast on your way to being the most unpopular member of the forum :)
with this numbers he reach it now. :036:
200 bench, 260 squat :013:

[Rogue_zero]

:089: nobody likes me.....

[Tricky]

:089: nobody likes me.....
fcuk it - you can snap them all in half with your bare hands !!! :029:

[GoldenArrow]

Are you doing that meet next week? (Mr. Rouge that is)

[BengDogg]

fcuk it - you can snap them all in half with your bare hands !!! :029:
Yes or pull my arms off and hit me with the soggy end

[Rogue_zero]

Are you doing that meet next week? (Mr. Rouge that is)
unfortunately not able to. Would have liked to. Nevermind, i'll be stronger for the next one!!! <buff>

[GoldenArrow]

That'd be the april one me and rob are doing then!

[Rogue_zero]

midweek bench
10x60
10x60
10x60
10x100
8x140
6x180
3x200
2x210
2x220
1x230
run out of time as gym shutting, had to train after 12 h day
few sets to warm down had to use machine as no spotter anymore
pleased with 230 tho

[Rogue_zero]

missed a few updates but never mind.
squat day
10x60
10x60
10x60
10x100
8x140
4x180
3x220
2x260
1x280
1x300 (almost IPF legal)
3x260
3x260
3x260
2x260
8x180
finish on reverse leg curls 5x10 3/4 stack dont know what weight

[JumboTron9million]

Good job on 300.

JBT.

[Rogue_zero]

Well had planned to do shoulders today but got a painfull right shoulder so had to fall back into a bench session.
10x60
10x60
10x60
10x100
6x140
4x180
2x200
1x220
1x220
3x200
2x200
2x200
2x200
2x200
2x200
10x140
moved onto fly machines to finish

[Rogue_zero]

Shoulder day
been having a pain in shoulder so not at 100%. Gettin better tho

seated shoulder press
10x20kg
10x20kg
10x60kg
8x100kg
3x140kg
1x160kg decided didnt want to push to 180 as risk of agrivateing injury
3x140kg
6x120kg
6x120kg
6x120kg
6x120kg
5x120kg
10x60kg

upright rows
5x10x50kg
Dont often do these!

see ya :D

[Narc]

you definitely need to be strongman training

[Man of Steel]

Is the fly machine a pec deck?

[Rogue_zero]

not as such, got handles on which you hold onto with arms straight out from shoulders rather than using forearms on pads. Not a good power builder but a good stretch after finishing bench 20reps with full stack not difficult.
http://uk.pg.photos.yahoo.com/ph/rogue_zero1/detail?.dir=8f48&.dnm=9c4a.jpg&.src=ph

[Robert]

Crazy, crazy weights+volume. Good job.

[Rogue_zero]

Crazy, crazy weights+volume. Good job.

thanks! :023:

[Fred]

Just wondering, what does a typical days diet look like for you?

[Rogue_zero]

Well this is probably where I need guidance (hence joining the forum!). Its difficult to get into an eating plan as I work shifts and am call out too.

I generally just tend to eat when Im hungry (always!) but try to get 250-300g of protein a day.

Today

brekkie - large protein shake and bowl of cereal

Midday - fish finger sandwiches (naughty but nice! dont have these often)

Early - afternoon - Omlette+tin of beans

Late afternoon - Protein bar

Dinner - tuna bake or chicken with pasta

Late evening -whey shake

Any advice more than welcome ;)

[Fred]

i'm no expert but u need more fruit and veg

and also that last shake would be best in milk or change it for something like cottage cheese

[Tricky]

The last shake would be a hell of a lot better if it was casein.

[Narc]

Christ rogue i eat more than you and i'm half your size!!

[Robert]

Maybe, maybe not. I had 'just' an omlette the oter day for lunch. But mine was made with 9 eggs.

[Narc]

Lol, fair point

[Rogue_zero]

Thanks for advice guys, I admit I dont eat enough veg, but dont like it! Am upping my fruit intake tho. All my shakes are made with skimmed milk too. Might have to give casein a go too! I like big omlettes too mmmmmmmm .
Its time I get sorted out a bit better and will be interesting to see what gains I make one eating is sorted.

Appreciate it everyone!

[Fred]

put lots of salad in the sandwiches you have, thats a good way of getting some extra veg

i hate the stuff too most of the time

[Rogue_zero]

Squat day
just finished 12h night, energy was not plentyfull!
10x60kg
10x60
10x100
8x140
3x180 (feeling tired now!)
2x220
1x260
1x280
1x300 woohoo!!!
4x260
3x260 (felt crappy now v. v. tired)
8x220
leg curls and exstensions to finish
off to bed now :023:

[Tricky]

mental squat :027:

[LA]

U are one Strong Mutha Rogue :023: :hail:

[666]

Your journal's been going for 3 weeks now, but you haven't posted any deadlifting yet? Are you not doing any or have you just not got round to typing it up on those days?

[Rogue_zero]

That was session I missed typing in a few posts ago. Aiming at wednesday next week for next deads after these damn nightshifts.

Anyways today was benching time again and still fecked from a 3rd busy 12h night with only 3 hours sleep yesterday!

10x60kg
10x60kg
10x100
6x140 (already feeling tired)
3x180
1x200 (really feeling it now)
1x220
1x220
6x180
6x180
5x180
5x180
4x180
12x140 (legs up)
10x140 close grip
had enough need my pillow
nighty night all :015:

[Rogue_zero]

Blimey havent updated for a week, bloody shift work
deadlift day

10x60
10x60
10x100
10x140
8x180
5x220
5x220
5x220
5x220
10x140 stiff leg
10x140 stiff leg
10x140 stiff leg
had to finish time against me
take care all
:023:

[666]

Was it just because you were short of time that you didn't work up to singles as you do with bench and squats, or is that just how you train your deadlift?

[Rogue_zero]

Didnt have enough time so thought Id make sure I did reps. Also limited on max as above 260 the equipment really is not up to standard unless you use straps (which Im loathed to do) knurling on the bars is blunt and most of them are bent too. Session felt good though, I will get abouve 300 in next comp. :023:

[666]

Squats and deads both >300kg, a total >800kg. It's decided. You're my new role model. Right, where are the fish finger sandwiches...

[Rogue_zero]

Squats and deads both >300kg, a total >800kg. It's decided. You're my new role model. Right, where are the fish finger sandwiches...

get em down yer! :023: fish finger sarnies will be the official food of the 2008 olympic games :038:

[Rogue_zero]

Hi all, done arms yesterday but didnt put it into journal, anyway chest day today .......

10x60kg
10x100kg
6x140kg
4x180kg
1x200kg
1x220kg
1x230kg
3x200kg
3x200kg
3x200kg
3x200kg
2x200kg
10x140
10x140

all done :023:

[Narc]

You have an arms day? what did you do?

[LA]

Hmmmm Arms day!! Interesting...

I take it your chest day was all flat BB Bench.... :D

[Rogue_zero]

Hmmmm Arms day!! Interesting...

I take it your chest day was all flat BB Bench.... :D

yep all flat bench, did machine flys but dont count them as part of the workout as they are just a good stretch really.

Arms day went something like (probably doing all wrong so as always advice welcome (please!))

one arm preacher curls
pyramid sets all weights per arm
15x10kg
15x10kg
10x15kg
10x20
10x25
8x30
6x35
6x35
7x30
8x25
10x20

standing ezee bar curls weight in total
10x40
10x50
8x65
8x65
6x65

I dont normally hit tris as benching and shoulder press hits them anyway. if your interested I measured my upper arm at 19.5 inches and forearm is 16.5. Difficult to do on your own, but anyway as im (currently....) a powerlifter big arms not very important. Ususally use the arms day as a kind of break from the heavy stuff

as I said any advice from you guys appreciated

[Rogue_zero]

its "back day" 2morrow!

[Fred]

when do you do your traps & glutes days? :)

[Rogue_zero]

:023: after fingers and thumb day :023:

traps tommorow................

[Rogue_zero]

squat session

pleased with todays session. Definately getting stronger! :041:

10x60kg
10x60kg
10x100kg
8x140kg
6x180kg
3x220kg
1x260kg
1x280kg
1x300kg little high so...
1x300kg much better depth
4x260
4x260
4x260 woohoo!
10x180 low as possible

5 sets on leg extentions full stack but no idea what weight really is stack said 130? (doesnt matter)
5 sets leg curls again dont know what weight was but stack said 110? (doent matter either).

just got invte to Brit single lift championships April 2! might have a go!

see ya :banana: :banana:

[Rayza]

Amazing squats Rogue. You are truely an incredible athlete :041:

[Rogue_zero]

many thanks!! :023:

[LA]

19.5 inch arms and ur asking us for advice! lol

Ur a monster Rogue! ****in 180 for 10reps after you had done all them sets! :038:

and top one on the 300 :023:

[Rogue_zero]

missed my bench session yesterday cause of snow so had to do it today. Not as much time hence the shorter session

10x60kg
10x60kg
10x100kg
8x140kg
5x180kg
2x200kg
1x220kg
1x230kg
3x200kg
3x200kg
3x200kg
spotter had to go to work! just getting into stride
3x15 dips
3x15 machine flies to finish

take care all
:023:

[Rogue_zero]

no spotter today as on nights again so had to resort to hack squats as leg press broken grrrrrrr

including weight rack as counter balance disconnected (approx 50kg looking at counter weight)
10x100kg
10x100kg
10x150kg
8x200kg
6x250kg
4x300kg
4x300kg
6x250kg
6x250kg
5x250kg
6x200kg
10x150kg

over to machine squat (not tried before)
stack (claimed at 215kg but how acurate who nows)
8xstack
8xstack
8xstack

leg curls to finish
now its sleep time. Night all :015: :015:

[Rogue_zero]

I knew someone would vote ugly! Probably the misses

[Rogue_zero]

Squat day today. Wasnt feeling 100% but had a good session anyway

10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
6x180kg
4x220kg
2x260kg now decision time, go for max or reps....
1x280
1x300 disaster! bend on bar caught right side of rack on way out, ended up out of balance with torso twisted, Luckily didnt drop weight. Angered by chavy tw@t watching with a look of "is that all" grrrrrr. So annoyed went straight back under bar and....
2x300kg!!!!!! pb for me (actually 300.5 as 2 sets of clips. we only have those spring type ones but not going to claim the 0.5!)
3x260
3x260
3x260
10x180
leg extensions and leg curls to finish.a good day.

:118: :038:

[Narc]

~~~~ you the man Rogue, 'kin outstanding

[BengDogg]

Dont claim the clips they are only 100g each, according to my scales< nice squat none the less that 200g is nothing:)

[Rogue_zero]

Dont claim the clips they are only 100g each, according to my scales< nice squat none the less that 200g is nothing:)
I know of people that do! heard chavys going on about xxkg plus 2kg for clips! WTF!!!

[BengDogg]

theyre probably like me then :) Propper collars i think its fair to count em as 5kg a pair is a fair bit

[Fred]

Angered by chavy tw@t watching with a look of "is that all" grrrrrr. So annoyed went straight back under bar and....
2x300kg!!!!!! pb for me (actually 300.5 as 2 sets of clips. we only have those spring type ones but not going to claim the 0.5!)


should have put the 8stone ponce on the bar aswell

[BengDogg]

Yeah you could of counted him :)

[Rogue_zero]

should have put the 8stone ponce on the bar aswell
but the glittering of the Elizabeth Puke gold foil soveriegn and the messmorizing patterns of the burberry lifting straps, belt and baggies combo would have put me off. Better would be to walk over and drop it on him as he did his 30k (inc bar) one third movement bench presses. Oh did I mention chavys annoy me. They should know its my gym!

[Tricky]

great lifting pal, well done :038:

[Rayza]

Excellent stuff Rogue.

Speaking of chavs I bet you have a load in your area, as chavs originated in Kent. I live in Croydon and we have quite a few.

[LA]

Fcuking Chavs :instagib: :firedevil

Top Squatting Rogue :023:

[Rogue_zero]

Fcuking Chavs :instagib: :firedevil

Top Squatting Rogue :023:
cheers all. Im not far from Chatham the birthplace of them (it would appear). 1 small tactical nuke= problem solved. No overacted comedy character by the most outragious comic could compair with some of the sights Ive seen!

[Rogue_zero]

ooops havnt been very good at updating have I! good session today. got a painfull erector (ooh err misses!!!) from a valve handwheel snapping off when opening it (I barely touched it honest.....) Anyway if your reading this you aint interested so on with the show

squat day
10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
6x180kg
3x220kg
1x260kg (btf)
1x280kg
now the good bit
2x300kg! felt eeeeeeasy
1x300kg easier
3x260kg
5x260kg (pb)
3x260kg (knackered after the 5 reps)
5x220kg warmdown
leg curls and extensions to finish

definately making gains in the squat again, which cant be bad. so have set myself a target of 1x330kg by June end. :023:

[Robert]

Awesome.

[Rogue_zero]

cheers Rob. I see your from Chester, I used to live in Chester too. Cool town. Hopefully coming up again soon

[Robert]

Rockin'. PM me when you do.

[Rayza]

300kg, easy?!! You truly are one in a million.

[Knighty]

F-f-f-f-fuuuuck me, you're a strong chap!

[Rogue_zero]

wonder what Id get equipped? Giving some thought to getting equipment and pushing up the weight, but, do you guys think it will help or hinder? No intentions at this time to go equipped as prefer raw. As always any advice welcome

[Rogue_zero]

Bench day

10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
5x180kg
2x200kg (1 sec pause on chest)
1x220kg
1x230kg
3x210kg
3x200kg
2x200kg
5x180k

flys and cables to finish.

felt good today but some aching from yesterdays squat. But, that asisde there is a deffinate improvement. Spotter said easiest hes seen me lift and he wouldnt say if otherwise (sometimes hes too honest!). So like the squat im seting myself a target 250kg by july end. Also some advice, what in your experience would a 230kg raw bench equate to equipped? :023: (not looking to buy a shirt just curious)

[GoldenArrow]

240-280, hard to say, maybe even more depending on the rules of the fed.

[Rogue_zero]

280 would be interesting. that would at a guess give me a total of 330+280+300 (estimated with equipment) = 910! even 870 would be groovy. hmmmmmmmmm

[Rogue_zero]

Bloody shifts work again getting in the way,

Back
warm ups on lat pull down
pyramid up the weight stack at 10 reps. Max weight of stack said 117 but who knows
weight pulled to front not behind neck

wide grip chins
1x6
1x6
1x5
1x5
1x5

narrow grip parrallel palms chins
1x6
1x5
1x5
1xdisaterous 2 (mate farted and made me laugh)

one arm rows
10x60
10x70
10x70

Time up had to go

[Rogue_zero]

Bench

10x60
10x100
8x140
2x180
slight niggle on right trap hmm
1x200
1x220
went up easy but felt sharp pain in trap start dropping back
2x210
decided it wasnt worth hurting myself drop right back
12x140
12x140

went onto triceps to finish workout
reps to failure x 6sets on tricep
3 sets per arm single arm triceps curls alternating between palm up and down each rep (if you know what I mean)

went for massage and it was looooooveeerrrrrly
traps aching a bit now no lasting damage methinks

[GoldenArrow]

Get a bench shirt, if only out of curiosity! :D

[666]

You're just a great big freakish strength freak. Not your greatest session and still awesome.

[Rogue_zero]

You're just a great big freakish strength freak. Not your greatest session and still awesome.
hehehehe might be a good slogan for a t shirt!

as for bench shirt, giving it some thought, id borrow one but theres something not right about wearing someone elses, like pants

[Rogue_zero]

Well did sprain muscles in shoulder, but, back training tomorrow!
13 days till Brits and feeling groovy!

[Tricky]

careful mate! Dont fcuk your chances up!

[Rogue_zero]

careful mate! Dont fcuk your chances up!
I'll be fine im sure. Thanks for concern! Really up for the comp now, I think this little sprains done me a favour as its focused my mind to ensure everythings spot on, at least up to the first lift where anything can happen!
Decided on my openers too which takes pressure off. :023:

[Rogue_zero]

did back session today, just lat pulldowns, chins and one one arm pulls/rows. Sprains almost gone so squat tomorrow!!!! or deadlift hmmmmm decisions decisions

[Robert]

Deadlift

[Rogue_zero]

something tells me deadlifting might be on the cards, must be a subliminal message.... hehehehehe might do some heavy shrugs too

[Rogue_zero]

neck still stiff, tried deadlift but wouldnt have got very far with it, did a light bench instead, maybe some deads tomorrow.

10x60kg
10x60kg
10x60kg
10x60kg extra warm up
10x100
10x140
5x160 (see how it felt no probs)
3x180 (ok still)
1x200 with 5 sec pause (fine but didnt want to push it too far)
6x180
5x180
4x180
12x140
12x140
10x140

as always flys to finish.
Glad it went ok, be back to normal next week, hurrah! :006:

[Rayza]

I'd be well chuffed if my heavy bench was even close to your light bench. You is one strong mofo, Mr Rogue.

Does the strength come from the respect the ladies give you for having such a massive schlong?

I think you have the coolest journal title in Iron City. I think "The Power Quest" is the second coolest journal title around. The worst is definitely "Quest to 250lbs" - whenever I read that title I think of some fat ass, in orange shorts with such a big belly he can't even stand upright (no offence Fred).

[Rogue_zero]

[QUOTE=Rayza]

Does the strength come from the respect the ladies give you for having such a massive schlong?

QUOTE]
Well I wont lie, it helps :047:

[Rogue_zero]

still cant deadlift and squat was uncomfortable so had to leg press. Anyway a good session

The carridge weight is about 45-50kg without a counterweight (took it off) but I havnt included this in the weights used so add it if you think its justified.

10x100kg
10x100kg
10x100kg
10x150kg
10x200kg
10x250kg
8x300kg
8x400kg
8x450kg
8x500kg
8x550kg
8x600kg
cant go above 600 (650 with carridge) as run out of weigh space. Even had to tie weights together as last disk only on about half way.
10x500kg
12x400kg
20x300kg (legs burning)
10x200kg really slow with pause

some pics. Sorry for quality as done on friends phone

rep 7 at 600kg (http://uk.pg.photos.yahoo.com/ph/rogue_zero1/detail?.dir=8f48&.dnm=3dd0.jpg&.src=ph)

rep 8 at 600kg (http://uk.pg.photos.yahoo.com/ph/rogue_zero1/detail?.dir=8f48&.dnm=2af3.jpg&.src=ph)

see ya :023:

[Narc]

Shitting christ that's alot of plates :eek:

[Robert]

Are they Inzer wraps?

[Rogue_zero]

nope just the cheapest ones I could find not strong elasticly (if thats a word), copies but not exact. Then I found out the inzer ones worked out at £12 with the £/$ exchange rate and are 3x better. They are ok for adding a bit of protection for the knees, that leg press is not very user friendly!

[Robert]

Cool. Get some inzers. And a champion suit. And then squat! All hail RZ.

[Rogue_zero]

wheres the best place? Inzer direct in usa or is there a uk supplier?

Ive never been hailed before! Hail Robert my trusty advisor!

[Robert]

Inzernet.com

They are fast and will mark the price down on the invoice so you don't get charged at customs. They are also cheaper than buying here.

Make sure you get your sizes right though, USE THE SIZE CHART AND DON'T ORDER THE WRONG ONE LIKE ALEX!!!!

[Rogue_zero]

Top man ,cheers.

[Rogue_zero]

forgot to mention. Today is my first day on creatine. hope to see some gains

[Tricky]

Top man ,cheers.
No, their wraps are cheap and shitty and worn only by metro's ;)

[Jamin]

650kgs!!!! you have to be kidding me is that it you should get that bloke to sit on the top as well. :) only joking :hail:
but do you think you could more if there was room?!

[LA]

forgot to mention. Today is my first day on creatine. hope to see some gains

I wouldn't expect too much dude, but u never know!

ps.Can u not fit through the doors in your house now then :046:

[Rogue_zero]

650kgs!!!! you have to be kidding me is that it you should get that bloke to sit on the top as well. :) only joking :hail:
but do you think you could more if there was room?!

No problem at all. As a guess it felt like there was at least another 100kg , obviously not for 8 reps! Looking at ways to increase the weight but unsure about the machine itself. Maybe Gary (guy in picture) could jump on, hes about 100kg! We only have 300kg in 50kg plates. Need some more but owner wont buy em. Apparently someone overloads the machines......

[Rogue_zero]

I wouldn't expect too much dude, but u never know!

ps.Can u not fit through the doors in your house now then :046:

well, might have to convert them to gothic style arches

[BengDogg]

forgot to mention. Today is my first day on creatine. hope to see some gains

I get extra stamina from creatine,and i look a lil bit bigger sorta fuller

[Rogue_zero]

felling a bit bloated, that normal?

[BengDogg]

yep

[Rogue_zero]

had a very light bench today in run up to Saturdays comp

10x60kg
10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
3x160kg (all paused for 3 secs)
2x180kg (paused for 3 secs)
1x200kg competition rules form a.o.k (opening 200kg or 205kg sat)
10x140
10x140
10x140
Finish.
Feeling aok for comp now. Felt like that 220's goin up, plan is 205/212.5/217.5 then 4th lift for 220 or may go 220 3rd lift if it feels easy.

:039:

:023: :039:

[666]

Sweet! Good luck pal!

[Rogue_zero]

Bench, very quick session as between 12h nights.
10x60kg normal grip
10x60kg close grip
10x60kg normal grip
10x60kg close grip
10x100kg normal now on
8x140
4x180
1x200
1x210
1x220
6x180
6x180
5x180
12x140
finished.
Nighty night :039: :015:

[Rogue_zero]

heavy squat day
10x60kg
10x60kg
10x60kg
10x100kg
10x140kg
6x180kg
3x220kg
1x260kg
1x280kg
2x300kg
1x320kg!!! walk out partial rep
1x320kg same again
1x320kg same again
5x260kg
3x260kg
legs very tired
leg curls front and back to stretch
heres the pics!!!!!
new album (http://uk.pg.photos.yahoo.com/ph/rogue_zero1/album?.dir=d093&.src=ph&store=&prodid=&.done=http%3a//uk.pg.photos.yahoo.com/ph/rogue_zero1/my_photos)

:023:

[Robert]

Let me be the first to congratulate you on squatting 700lbs. Well done.

[666]

That's frikkin awesome. It must have been the Shut Up and Squat t-shirt that did it! Though strangely I didn't squat 320 when I wore mine...

How low was it?

[Rogue_zero]

That's frikkin awesome. It must have been the Shut Up and Squat t-shirt that did it! Though strangely I didn't squat 320 when I wore mine...

How low was it?
definately well past half way to IPF legal, but not sure how low. didnt feel impossible. Only had 2 spotters so didnt risk pushing it too far.

[Jamin]

You know you are lifting heavy ass weights when you complain
about only having TWO spotters! :042:

[Rogue_zero]

Bench. Feeling a bit stiff (ooh er) from yesterdays efforts so held back a bit as close to next comp.
10x60kg
10x60kg
10x60kg
10x100kg
6x140kg
4x180kg shoulder area and upper back very stiff here
1x200kg with pause
1x210kg with pause
1x220kg touch and go
1x220kg touch and go. getting a little sore now
6x180kg
6x180kg

dropped off onta back. Cant remember how many sets but estimate about 25 of combination of Tbar rows wide and narrow grip, pull downs wide and close grip and rows. all in all turned out a good session :039:

[Thor]

Looks like an excellent gym you train in there mate.

[Rogue_zero]

probably the best in the area. Hes moving it up market a bit, hope it dont ruin it!

[Thor]

I love that squat rack you're using, I've only used one like that a few times but it makes you feel really safe when squatting on your own doesn't it.

[Rogue_zero]

its a good one alright, weve got 2 of them, there is a third but its in bits awaiting the upgrades hes doing

[Rogue_zero]

at last got the pain in my neck sorted. Slight twist to 2 vetibre (spelling) he gave my neck a good stretching, elbowed me in the chest, jumped up and down on my back and now its good as new! time to add some weight on the bench again as it was holding me back. Next Comp May 7th, BDFPA Brit Champs at Brize Norton. Nothing holding me back now! <buff> <buff>

[GoldenArrow]

Where's that then?

[Rogue_zero]

Brize Norton is just off the A40 near Oxford

[GoldenArrow]

Hmm, might pop down.

[Rogue_zero]

groovy!

[Rogue_zero]

squat day today. Felt bit rough and stiff legged but was a good session
10x60kg
10x60kg
10x100kg
6x140kg
5x180kg
4x220kg
2x260kg
1x280kg
3x300kg felt very comfortable
3x260kg
3x260kg
3x260kg

absolutely pooped. Leg curls and extentions to finish.
got some picys to check form. In my yahoo folder
:023:

[GoldenArrow]

Christ.

Give me a while before that training session! ;)

[Rogue_zero]

hehehehehehehe!!!!

[Fred]

how the heeeelll can anyone feel comfortable with 300kg on their back :017:

[666]

300x3? You rule. I singled just over half that a few weeks ago, and I thought I was the dog's bollucks.

[Rogue_zero]

:023: cheers! :023:

[Rogue_zero]

Bench day. A pic or 3 of my 220kg bench here (http://uk.pg.photos.yahoo.com/ph/rogue_zero1/album?.dir=139c&.src=ph&store=&prodid=&.done=http%3a//uk.pg.photos.yahoo.com/ph/rogue_zero1/my_photos)

Now before anyone says it I know I aint pretty!
Should really split bench and squat as aches from yesterday.

10x60kg normal grip
10x60kg wide grip
10x60kg close grip
10x100kg
6x140kg
3x180kg
2x200kg
1x220kg
1x230kg
1x230kg
5x180kg
5x180kg
5x180kg
5x180kg
10x140 close grip

flys and stuff to finish.

[Rogue_zero]

Back day today. Boring session.
lots and lots of rows and lat pulldowns . More of a stretch than anything else

nudy pics (http://uk.pg.photos.yahoo.com/ph/rogue_zero1/album?.dir=4a31&.src=ph&store=&prodid=&.done=http%3a//uk.photos.yahoo.com/ph//my_photos)

[Fred]

built like a fcukin tank!

what do you reckon your bodyfat % is at?

[Rogue_zero]

dont know tbh.

[Fred]

fair enough :tbag:

[Rogue_zero]

built like a fcukin tank!

what do you reckon your bodyfat % is at?
rekon id be ok as a BB'er if things go bad on PL front? Gotta have options

[Fred]

PL or strongman!

leave BB to the girls (PK) :040:

[Rogue_zero]

hehehehehe! oh your gonna get it in the neck now!!!

[Icepick]

Well technically almost everyone here is a bodybuilder

[Rogue_zero]

good point.....

[Fred]

yes but we dont all ponce around in leopard skin thongs

there is a difference between building your body and being a 'bodybuilder'

anyway, this isnt the thread for it

[Rogue_zero]

leopard skin thongs.....the mind boggles,
anyway back to the training
Trained today with my pal Gary. Hes best described as a power-builder. Sort of half way hose really. It was arms day.

standing ezee bar curls with 10kg bar
10x30kg
10x30kg
10x30kg
10x40kg
10x50kg
8x60kg
6x70kg

Single arm preacher
10x10kg
10x20kg
10x25kg
10x30gk

Skull crushers
10x30kg
10x40kg
10x50kg

Tricep pull down curl thingymajigs
weight as indicated on stack.
10x60kg
10x67.5kg
10x75kg
10x75kg
10x75kg
10x60kg

and time was up. Enjoyed the session this morning.
see ya
:023:

[Rogue_zero]

decided to deadlift today. Trouble is the eqipment isnt too good for it so couldnt go as heavy as I wanted without risking ripping my hands to pieces, theres no knurl hardly on bar and it was slipping all over the show .Not a good idea 3 weeks before a comp! So used session to blow away deadlift cobwebs

10x60kg
10x60kg
10x60kg
10x100kg
10x140kg
10x140kg
6x180kg
4x220kg bar really not suited to this!
3x240kg
3x240kg
decided not to take it further
6x200kg
6x200kg
6x200kg
Finish. :023:

[Rogue_zero]

I shut up'd and squatted today. Been up 28hours at time of starting session (nights agiain). Even so good session

10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
6x180kg
3x220kg
1x260kg
1x280kg
3x300kg
1x320kg partial. Having trouble clearing the rack pins due to bar bending
1x320kg
5x260kg
5x260kg

feeling cream crackered now so finished squats
leg curls and extensions to finish
time for brekkie and bed :023: :015:

[Rogue_zero]

Bench day (after nights again)

10x60kg
10x60kg
10x100kg
8x140kg
5x180kg
1x205kg with pause
1x230kg
2x205kg
2x205kg
6x180kg
5x180kg
5x180kg
10x140kg with 5 seconds pause on chest

flys to finish
3x10reps lat pull downs full stack (who knows what kg)

Pleased with today as tired from nights. The 2x(2x205) was very very easy so progress is being made!
home to bed! :023: :015:

is there anybody there......

[GoldenArrow]

If that 230 was paused I'm getting a double denim before I agree to meet you. :D

[Icepick]

Damm,you warm up with 180,this guy here is a monster!

[Narc]

I think you should do westside or something, i want to see insane weights on different lifts all the time, i want to know how much you can push press, and GM, i want to see a RAW 200kg close grip bench, and 4 plate rowing for reps, i want pics of you doing huuuuuuuuuuuuuge DL rack lockouts with a 10" bend in the bar, yes, pleeeeeeease mr

[Tricky]

1x320kg partial. Having trouble clearing the rack pins due to bar bending

~~~~

[PikeKing]

I think you should do westside or something, i want to see insane weights on different lifts all the time, i want to know how much you can push press, and GM, i want to see a RAW 200kg close grip bench, and 4 plate rowing for reps, i want pics of you doing huuuuuuuuuuuuuge DL rack lockouts with a 10" bend in the bar, in a thong, yes pleeeeeeease mr


:confused: :eek:

[Narc]

Hell yeah and i'm not ashamed to admit it

[Rogue_zero]

well, I admit I 'll need a program as dont know much about Westside training, but if its a good system Ill be up for it! As for the thong.......snapping croc from anne summers do ya :eek:

If you want pics i'll get them! Feel like upping all weight again as feeling very strong at the moment. A new program will probably be exactly what I need.

Is a push press like a seated shoulder press? if so last time was 160kg, also use 2x70kg dumbells for same. Ill get some more pics of training and post em for advicde,recomendations. One things for sure, you guys and gals are better read up than I am!

230 was raw, touch and go, not tried it paused......yet!

[Narc]

YES YES YES YES YES YES YES cooooooooooooooooool i say Alex and co. write you a routine, push press is a standing military with a little leg drive and if you're seated pressing 160!!!! well, this is going to rule...

[GoldenArrow]

Give me a while......and list your weaknesses and mini-max on the powerlifts if you can. (where the bar stops if you put 5k above your best on)

[Rogue_zero]

YES YES YES YES YES YES YES cooooooooooooooooool i say Alex and co. write you a routine, push press is a standing military with a little leg drive and if you're seated pressing 160!!!! well, this is going to rule...

Thats to the chest, touch and go.

Cool if someone would write me a program Id be willing to go hammer and tongs into it. Who knows where it will take me! :023:

[666]

Man this is going to rule! Iron City is going to breed a beast!

[Rogue_zero]

Give me a while......and list your weaknesses and mini-max on the powerlifts if you can. (where the bar stops if you put 5k above your best on)
Ok,

Deadlifts: Problem area is around knee high. Probably as I might not have the best technique.
Bench : failure usually half way up where the triceps take over
Squat : lowest point usually is failure point (as expected)

weakness, I find training back doesnt inspire the va va voom that the other body parts do. Hard to keep focused on.
Grips not a problem
Flexability is!

Anything else?

[Fred]

westside is great im loving it :023:

[GoldenArrow]

Not really for PL, just in general if you have hunched shoulders or anthing like that?

[Rogue_zero]

Not really for PL, just in general if you have hunched shoulders or anthing like that?
Nope everythings in the right place and (seems) to be working correctly! No curved spine or anything, a blank canvas if you will.

[Tricky]

oh yeah! This is gonna fcuking RULE !!!!

[GoldenArrow]

Ok, here it is, let me know what you think....

www.alex-gold-training.co.uk/roguev1.xls

[GoldenArrow]

Apparently I might want to mention you need bands and chains. Well certainly bands anyway.

Also, ME 3/1 and 1 means....
ME 3/1 work up to a 3 rep max, then add weight and go for a 1RM.
ME 1 - Work up in singles to a true 1RM

DE day, the first exercise you want to be using 60%+ of your maxes and trying to move the weight fast. Pause on the box and the chest.

Similar for speed deads, although judge it by bar speed not %age how heavy you can actually go.

There's probably a few exercises that are unknown in there too...we'll come to them in time

[Tricky]

what are the basic principles for those of us who arent geeky enough to have maths software installed ;) ?

[GoldenArrow]

Principles: Get stronger

Namely - lots of hamstring work, lots of glute work, lots of tricep work (both hypertrophy and strength), lots of ab/core work covering rotational, upper and lower dominant and lateral, lots of back work rotating second exercise...etc.etc

[Rogue_zero]

Big thanks my man. :038: looking forward to starting!

Youve woke the bear. Its feedin time.

[Rogue_zero]

oh and gt 2 bands too, green ones about 3 inches across. Never used them as yet.

[666]

Probably a stupid question but why hypertrophy as well as strength?

[GoldenArrow]

Have you seen Dave Tate's arms? That should answer your question!

[GoldenArrow]

http://www.t-nation.com/img/photos/05-056-training/fat-bar-push-downs.jpg

[Fred]

Probably a stupid question but why hypertrophy as well as strength?

why not?

[666]

Aye, he's got arms like tree-trunks. So you mean train for hypertrophy cos bigger arms would give more potential for more strength presumably...

[Fred]

Plus big arms are cool

[666]

why not?

Because I read it as them being separate things, which if they were would make it a waste of time as being bigger without being stronger is counter-productive in power-lifting as your Wilks score would be reduced.

[GoldenArrow]

More muscle + neural facility to use it = more power

[Fred]

Hypertrophy training doesn't necessarily mean you gain hypertrophy. How much you eat is the biggest factor in what bodyweight you are.

[GoldenArrow]

Just looked at this thread again.....look at Tate's traps too!!!!

[666]

He's just a frikkin bull really isn't he.

[Tricky]

Just looked at this thread again.....look at Tate's traps too!!!!
no doubt someone will post a pic that shows him to have legs like king kong, but in that pic dont they look small compared to his upper body?

[NJ]

****ing massive J-Lo arse tho!

[Rogue_zero]

just so I get this right this will be my first session on the new routine

BTK rack pull ME (3/1) ME (1)
RDL 4x8
Decline Situps 3x10
Woodchop 2x10 e/s

I take it RDL is rack dead lift? but cant work out BTK (im a bit dumb!). Also just so Im sure if you say 3x10 thats 3 sets of 10 reps? Goto make sure Im doing this right. My usual training is a simplified pyramid up then drop into sets.

I migh get some pics so you can check my form. Gonna need to get a box made up too.
Forgive my lack of knowledge in this matter

[Icepick]

so are you going to start a new journal for this or keep things here.

[Rogue_zero]

Im not sure, maybe its time for a fresh jouurnal as its a new program. Ill put it to the vote. So what do you think all?

[the block]

BTK = below the knee.

RDL = Romanian deadlift.

i think a new journal would probably be better. psychologically.

[Tricky]

Rogue + Westside = mental numbers coming up!

New journal gets my vote Tony

[Rogue_zero]

yep agree, new training new journal.

[Rogue_zero]

So here ends my first journal. :022: I owe a great deal of thanks to many people here. Your help and advice has and will remain priceless.

Thankyou
:038: :023: :038:

[Rogue_zero]

see my new journal Birth Of A Demon (http://www.iron-city.net/showthread.php?t=814)