Blood Letting

[LA]

Narc, how do u manage to do Board press? I thought u trained on your own, plus did u assemble your own diff board presses?

[Narc]

I have these 2 real tough plastic crates, they're about 10" long and 8" wide, one is just over 4" high (2 board) and one is just over 6" (3 board), the open part has slots inside about half an inch down so they sit on my chest really well, or i can stack them together and use them for box squatting, pretty hard to explain, i'll try and get some pics

[LA]

Cool - hardcore training eh! :027:

[Narc]

March 29th - 185lbs / 84kg

Squats
62.5 x 8
77.5 x 4
92.5 x 4 - 4 - 4 - 4 - 4 - 4

Zerchers
60 x 4 - 4

DE deadlifts
60 x 8
100 x 1 (x20)

GM's
55 x 6 - 6 - 6

Today's lesson: if you're going to do zerchers with a board across your forearms make sure it doesn't have splinters, lots of blood... :047:

[Man of Steel]

I find it more comfortable to wrap a towel around the bar when doing zerchers, but it's not as stable as using a board.

[Narc]

March 31st - 185lbs / 84kg

Military
30 x 8
40 x 4
50 x 4
52.5 x 4
55 x 4
57.5 x 4
62.5 x 1 PR
65 x 1 PR
67.5 x 1 PR
70 x PP1 PR

CGBP
50 x 6
60 x 2
70 x 4 - 4 - 4 - 3F4

Paused bench
50 x 6
60 x 2
70 x 2 - 2 - 2 - 2

Piss about warming up with 30k military, go really fast, don't move stupid head out of the way in time, catch bar full in face x 1

Burst blood blister on lower lip all over bathroom mirror x 1


Well happy with the OH stuff, the lure of 70kg was too much to resist even though i knew i'd have to push press it, which was actually quite easy apart from the nearly falling over bit :025: skullfvcked my skinny wee wrists, got better at cleans, didn't even screw my benching too much, well in :032: might just tw@t myself one before every session...

[666]

I find it more comfortable to wrap a towel around the bar when doing zerchers, but it's not as stable as using a board.

Yep, towel or jumper or something like that is perfect.

[666]

Good sesh Narc, nice PR. Should have pretended you smacked yourself on purpose to psyche yourself up, cos your such a mentalist!

[Scourge]

might just tw@t myself one before every session...
Awesome... Let us know how that works out for you.

[Narc]

Good sesh Narc, nice PR. Should have pretended you smacked yourself on purpose to psyche yourself up, cos your such a mentalist!

Thankee, haha yep that's the plan from now on, give myself a good hiding first to build up some aggression, like Scourge says i'll let you know how it goes, only hardcore shit going on in here :028:

[Narc]

April 1st - 185lbs / 84kg

Deadlifts
60 x 8
100 x 3
130 x 1
150 x 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 (14)

OL squats
60 x 6
70 x 3
80 x 3 - 3 - 3 - 3

1/2 squats
120 x 5 - 5

Dimels
60 x 10
100 x 10 - 10

Some proper shin rapeage today, which makes three sessions in a row that i've drawn blood, can one of the mods please change the title of this journal to 'Blood letting' phoenix 400 is gay.

[Robert]

Cool. Stick with 150 till you get 20x1. Then have a light week of say working up to 160x1. Then max.

[Narc]

Hmmm, i reckon i could have pulled 16-18 today, i was planning on reducing the volume and bringing the load back up, 160 x 6 - 8 x 1 next week then a max, deload inbetween or after, i'm gonna have to drop some lard soon so i want to get it done while i still have some energy

[Narc]

That request to change the title of this to 'Blood letting was serious btw...

[Robert]

If you wnat to change the title, just start a new journal

who ****ign cares if this one is 20 pages?

[BengDogg]

title changed post whore

[Narc]

:025: Cheers Beng

27 pages englebert

[Narc]

April 4th - 186lbs / 84.5kg

Bench
50 x 8
62.5 x 3
72.5 x 5
75 x 3
77.5 x 3
80 x 3
82.5 x 3
85 x 1 PR
87.5 x 1 PR
90 x 1 PR

Lockouts
92.5 x 1
95 x 1
97.5 x F - F :013:

Pendlay rows
60 x 8
90 x 4 - 4 - 4 - 4

Cheat curls
42.5 x 7 - 7

[Icepick]

Nice bench,that's some good progress there

[Narc]

Thanks man, 198lbs arrrgh so close

[LA]

Brilliant Benching Narc - Awesome progress :023:

[BengDogg]

Matching my bench mate, good stuff

[Narc]

Cheers boys :023:

[Narc]

April 5th - 187lbs / 85kg

Squats
60 x 8
72.5 x 4
85 x 4
87.5 x 4
90 x 4
92.5 x 4
95 x 4
97.5 x 4

Front squat
60 x 2
65 x 2 - 2
70 x 2

DE deadlifts
60 x 8
100 x 1 (x20)

GM's
60 x 5 - 5 - 5

[Tricky]

get 2 plates on dammit!!!!!

[Narc]

:046: yeah i thought that, looking forward to not writing my squatting up in double figures :093: also bit gay but for the sake of research i took a wee measurement when i started squatting

quads 1st jan - 20.5"

quads 5th april - 25"

so about bloody time i stopped squatting gay numbers

[666]

quads 1st jan - 20.5"

quads 5th april - 25"


Awesome progress my man! Didn't get that with those gay hacksquats you used to do! :019:

[Narc]

Thanks, and hell no, though eating like a mother****er also helped

[Jamin]

4.5" good going but what about legs bigger than your waist :D

[PikeKing]

quads 1st jan - 20.5"

quads 5th april - 25"



I could do with some of that!

[Brett]

Hi mate, excellent journal and great progress too. :038:

Tell me did you design your routine yourself or did the rest of the IC crew help you?

Reason being is Im thinking of trying a strength-orientated routine myself and I quite like yours.

Whats your particular goals?

[Narc]

Thanks man, all my own work heh, although if it weren't for listening to/reading their posts for so long i wouldn't have known what i was doing, the only problem with my routine for other people may be the lack of pulling, i don't row or chin that much because my weakness right now is in pushing (bench / ohp) my goals are overall kick ass strength, but heavily geared towards PL, and to get to a lean 13st ish asap

[Narc]

April 7th - 188lbs / 85.5kg

Military
37.5 x 8
47.5 x 4
57.5 x 4 - 4 - 4 - 4

Push press
72.5 x 1 PR
75 x 1 PR
77.5 x 1 PR

CGBP
52.5 x 6
62.5 x 2
72.5 x 4 - 4 - 4

Paused bench
52.5 x 6
62.5 x 2
72.5 x 2 - 2 - 2 - 2

Holy shit i suck at cleans, i actually failed to clean 75kg the first time i went to push press it and failed 77.5 twice, need to sort that out, at least push pressing it was ok, should be good for a bit more (bodyweight overhead coming soon hopefully) and core stability was fine surprisingly, my leg drive is crap though, way too slow, probably something to do with the fact i'd struggle to front squat more than that :mad: :o with all that said i still should've gone for 80 though what the fvck? :021:
Also, gay wrists!!!!!!

[Robert]

Nice session. I did a little PP to get warmed up today after DOMS from yesterday's benching.

[Tricky]

yeah that IS good pp'ing Narc...Wonder what i could do. Ive never really tried. I mite swop 'em for regular OHP next week.

Do you do them like this:
http://www.bsu.edu/webapps/strengthlab/images/bbpushpress.mpg

2 things i thought when i saw that:

a) elbows are pointing very forwardly...activating anteriror rather than medial delts...i usually flare mine out to the side when OHP'ing.

b) is it really beneficial do the 'jump' i.e. heels actaully leaving the floor? Did u do it Narc?

[Robert]

I don't jump. I don't flare my elbows. Reducing the ROM by having your hands wider than your shoudlers is cheating IMO.

[Narc]

i couldn't jump if i wanted to tbh, yeah i try and keep my elbows pointing pretty much straight forward but they flare a little, i reckon i'm good for 85kg or so, you should be good for loads

[Tricky]

i dont think flared elbows reduce ROM, just recruit more medial than anteriror delt fibres....yeah i couldnt see myself jumping too much....

OK. PP's here i come !

[Robert]

Ummm..... Have you ever noticed the difference in ROM between CGB and Ultra-wide bench. The same principle applies.

[NJ]

Think he means hands in the same position with elbows flared to the side rather than a completely different hand position,if that makes sense.

[Tricky]

exacto

[Narc]

mundo

[Narc]

I'm dying again, you know that sick feeling you get after a kick in the nuts? well i've had it since 6:00 last night, i'm olympic shitting, i can't sleep, i can't eat and suffice to say i can't deadlift :mad: hopefully tomorrow...

[Tricky]

do you eat enough fruit and veg 'cos you always seem to be ill

[Robert]

Tricky, mate, they're all liek that down south. Fags.

[Tricky]

i bet he poisoned himself wit sip't shandy

[666]

Tricky, mate, they're all liek that down south. Fags.

Piss off you northern fcuking monkeys!

[BengDogg]

Piss off you northern fcuking monkeys!

Never! :035:

[Narc]

Pretending it really doesn't hurt that much x 6hrs
Trip to outpatients x1
Balls cupped by old doctor x1
Ambulance ride x1
Burst appendix x1
Pain x 10000000000000000000000000000000000000000000000000 00
Morphine x4 (this shit doesn't work)
Evil leg spasming injection in quad x1
Surgery x1
Days in hospital x5
1/2 rom till balls hit bog parallel bar dips on disabled handles in toilet xalot
Cute nurses x 2
Damn hot doctors x1
Cute nurses' phone number acquired x1

[Robert]

th last one makes up for the rest

[NJ]

Glad to see your better and you've finally found someone to GM over your power rack.Sorted :023:

[Narc]

hahahahaha thanks, think i might be a wee bit delicate for that yet

[the block]

Balls cupped by old doctor x1

:045: :023: is that a new PB?

on a serious note... sorry to hear about your appendix. hope you get better soon.

[Narc]

Thanks mate, i'll be back eventually

[BengDogg]

Balls cupped by old doctor x1

Cute nurses' phone numbers acquired x1

You want to make your mind up as to which side of the fence your on!

[Icepick]

Shit,Get well soon,was wondering where you've been,thought F1 finally caught up with you

[Narc]

lol at you two, and you know F1 would get his shit ruined :027:

[666]

Crap, tough break mate! Get well soon etc etc.

[Narc]

Fvck appendicitis

Flat back no leg drive benching 65kg x lots of doubles

Chins 3 x 5

178lbs, going on ckd

[LA]

Glad to see your getting back into it Narc.

and LOL @ the F1 comment..

[Fred]

nice1

boyolackasha

[Narc]

was going to bench today but ant delts hurting, had a go at rowing which was alright in wound terms but appauling in lack of strength terms, 70kg 4x4, did 3x5 chins too, eating fvck all carbs at the moment so that probably isn't helping

[GoldenArrow]

My conclusion after today: **** low carb. I'm not a gaylord bodybuilder anyway.

[Narc]

Well, you're not a bodybuilder...

[Brett]

Sorry to hear about your appendix mate.

Hope youre back up to full speed soon. :031:

[Narc]

Cheers bud

[Narc]

So i've been constructing possible comeback routines, it will depend slightly on just how patheticallly skinny i end up what i do, but i'd rather not be manic eating for a while, the plan was to be where i wanted to be weight wise by may/june then just stay there and get strong but obviously that's not going to happen now

Bench 8 x 2
Row 8 x 2
Board press 3 x 3

Squat 10 x 2
Powercleans 8 x 1
Cheat curls 3 x 6 - 12

OHP 8 x 2
Chins 8 x 2
CGBP 3 x 3

Deadlift 6 x 1
OL squat 4 x 3
Cheat curls 3 x 6 - 12

or that one with more pc work in place of the cheat curls __________________________________________________ ___________


Bench 10 x 1
Row 5 x 2

Squat 10 x 1
Powercleans 10 x 1

OHP 10 x 1
Chins 5 x 2

Deadlift 5 x 1
OL squat 5 x 2

__________________________________________________ ___________


Bench 10 x 3
Row 10 x 3
Cheat curls 2 x 10

Squat 10 x 3
Powercleans 15 x 1
RDL's 2 x 8

OHP 10 x 3
Chins 10 x 3
Cheat curls 2 x 10

Deadlift 15 x 1
OL squat 5 x 3
Dimels 2 x 15

__________________________________________________ ______


ME lower - 5x3 or 7x1 up to RM (squat, box squat, GM, deadlift, OL squat, rack pull)
Squat variant - 3x3 or 3x5 (same weight)
PC (GPP) - RDL 3x8 or Dimel 3x10 or occasional supramaximal - 1/4 squats, static holds

ME upper - 5x3 or 7x1 bench/variant up to RM (bench, paused bench, CGBP, lockout, board press, paused bench)
Bench variant 3x3 or 3x5 (same weight)
Row/lats/upper back - BB row, pendlay, kelso shrug 6x3 or 5x5

DE lower - speed deadlifts 10x2
Squat variant 6x3 or 5x5 (same weight) (squat or OL squat dependant on previous ME lift)
PC (GPP) RDL 3x8 or Dimel 3x10 (dependant on previous PC work)

DE upper - speed bench 9x2 (3 different grips)
OHP - push press or standing military press 6x3 or 5x5
Chin ups 6x3 or 5x5

also considering this one but with RE bench instead of DE, switching between bench, CGBP, wide grip bench and board presses dependant on what i've used for ME, 6x3 or 5x5 again

and possibly with 12 x 1 powercleans instead of speed deadlifts, maybe with 3x1 deads elsewhere, or the powercleans in place of the PC work on DE lower day after the speed deads but before the squats

[Man of Steel]

I'd go for RE instead of DE.

[Narc]

Yep i agree, at least with the bench, still deciding what to do with the deadlifts

[Narc]

Right here's the plan:

ME lower - 5x3 or 7x1 up to RM (squat, box squat, GM, deadlift, OL squat, rack pull)
Squat variant - 3x3 or 3x5 (same weight)
PC (GPP) - RDL 3x8 or Dimel 3x10 or occasional supramaximal - 1/4 squats, static holds

ME upper - 5x3 or 7x1 bench/variant up to RM (bench, paused bench, CGBP, lockout, board press)
Bench variant 3x3 or 3x5 (same weight)
Horizontal plane pull - Row/lats/upper back - BB row, pendlay, kelso shrug 6x3 or 5x5

RE lower - deadlifts 5x1 alternated with speed deadlifts 10x2
Powercleans 10x1
Squat variant 6x3 or 5x5 (same weight) (squat or OL squat dependant on previous ME lift)


RE upper - bench/variant 6x3 or 5x5 (same weight) (WGBP, CGBP etc dependant on previous ME lift)
Vertical plane push - push press or standing military press 6x3 or 5x5
Vertical plane pull - Chin ups 6x3 or 5x5

as a monday/wednesday/friday/sunday or ME lower, RE upper, off, RE lower, ME upper as a monday/tuesday/thursday/friday

I may prioritise my OHP over benching on upper RE day...

I might change that bench variant on ME upper day to triceps stuff, JM's, tates or something...

[Narc]

So i decide i need some food an an autotrader, "where are all my fvcking clothes?" shit i washed them for once, right old pair of work jeans, torn to **** and covered in paint, "hmmmm that tee shirts a bit gay" not only is it far too small but it has a pink tinge from from the last time i tried to wash my own clothes a couple years ago, "**** it" off i go to waitrose, "why's everyone looking at me like i just raped thier children and staring at my crotch?" so i bend over to check my fly and it's fine, ok i look pretty gay but what the hell? anyway i get all my shopping, head for the big glass doors and see my reflection facing me, my jeans are too loose and hanging kinda low, my tee shirt is too small and not even reaching my waist, i'm not wearing underwear, so in the gap between my knackered old jeans and skintight pink boob tube is the stubble where my pubes used to be before the surgeon i offended last week shaved them off....

[Fred]

i dont expect anything less from you

[Narc]

Nor do the staff at waitrose, i'm cultivating my porn star facade rideit

[Robert]

Hahahahahahahahahahhhhhhhhhhhhhhhhhhhhhhhhhaaaaaaa aaaaaaaaaaaaaaaaa

[Narc]

This probably won't work but, my skinny wee emaciated self at 174lbs...

[NJ]

You'll win fat wars no probs,its disapointing for you mate but it'll go back on easy enough when you can train 100%

[Narc]

Thanks man, i shoulda joined it eh! also before anyone says it yes my walls are filthy and yes i cut my own hair with a mirror and kitchen scissors

[Narc]

Pendlay rows 75kg x 5 or 6 x 4, can't remember, wound feeling ok with these, going to do a little of something everyday while i'm waiting to heal

[Knighty]

Is your power rack in your bed room?

Also just read about your trip to Waitrose - LOL!

Being a scruffy bastard rocks!:banana:

[Tricky]

Thanks man, i shoulda joined it eh! also before anyone says it yes my walls are filthy and yes i cut my own hair with a mirror and kitchen scissors
It looks more like you cut it with a fork

[Narc]

Is your power rack in your bed room?

:D yep

I think i'm gonna have to join a gym soon though or move somewhere with a garage, the top of the rack is further away from the wall than the bottom by a good inch, i'm slowly descending into the flat below....

[Narc]

SQUAT MOTHER****ERS!!!!!

Just 70 x i forgot how many triples but the point is my guts are still inside

[666]

The point is my guts are still inside

Well that's pretty handy.

[Narc]

Thanks alot Kinky and wet the bed Fred :089:

Right, routine/full training starts May 1st, get your votes in, fvck my wound if it can't take a joke.

[Tricky]

hahahaa fair play to Pikey for voting himself gay! !!!!

[PikeKing]

hahahaa fair play to Pikey for voting himself gay! !!!!

well i am

[the block]

is that you in your avatar box squatting?

[Narc]

Yep that's me testing the water a couple days ago, but there's no box there

[the block]

ooops! you just look very low there so i assumed there would be a box under your backside!

[GoldenArrow]

Its gravity-defying squatting!

[Narc]

Hehe my technique needs a few adjustments, first time filming myself, it was actually after watching two previous sets, realising i was going too deep and stopping higher, the others were absurd

[Narc]

How come my signature has stopped coming up? it's checked in options

[Narc]

Well, now that makes me look like a dumbass doesn't it

[the block]

yes it does :040:

[Narc]

Bench - 70 for a load of singles again, this is by far the most awkward lift still, i can feel my wound stretching all the time, getting better though, should be fine by first ME upper day, i just can't believe how bloody weak i feel/how much strength i've lost

[Narc]

GOT ME A THICK BAR!!!!!

Let the caveman training commence...

[Robert]

Hell yeah!

[Fred]

'bout fcukin time

[Narc]

put a coupla pics in with my power rack photos

http://pg.photos.yahoo.com/ph/tdjewitt/album?.dir=/d830

added the pics of my board press/box squat stuff too

[Narc]

Floating thick bar chins x humiliating, something like 5-4-3-2-2 i think, was barely pinching the ****ing bar

[PikeKing]

ok whats a floating thick bar chin?

[Narc]

Well thats what i decided to call it, stuck the thickbar on top of my power rack, which leans down with my sinking floorboards, so the thing is constantly trying to roll away from you, and turning as you go up and down

[Robert]

its called dino chins narc', you ****ing muppet. and PK we have been through this before.

:tbag:

[Narc]

It's called what i call it, just like you, hernia boy :029:

[Narc]

Forearm DOMS from chin ups ffs!!! thickbars rule

Some light preparation for monday:

Deadlifts
60 x 8
90 x 6 x 2
110 x 1
120 x 3 x 1

Squats
60 x 6
70 x 3
75 x 3
80 x 3

God i feel weak, filmed my deadlifts, cannot believe how much i'm rounding my back

[Narc]

Right, keeping this journal, this will be the exact routine:

Monday - ME lower
Squat/deadlift/variant -5x3 or 7x1 up to RM
Squat variant - 6x3 or 5x5
PC work - (GPP) 2-4 x 8-15

Tuesday - RE upper
Bench/variant - 6x3 or 5x5
Vertical plane push - 6x3 or 5x5
Vertical plane pull - 6x3 or 5x5



Thursday - RE lower
Deadlift - 5x1 / speed deads 10x2
Powercleans - 10x1
Squat variant - 6x3 or 5x5

Friday - ME upper
Bench/variant - 5x3 or 7x1 up to RM
Bench/variant or triceps - 3x3 or 3x5
Horizontal plane pull - 6x3 or 5x5


Lard droppping for a couple more weeks max then slowly make my way back up to 13st

[Narc]

Previous bests before injury - lift / bodyweight in kg’s

Squat - 105 / 83
Bench - 90 / 84
Deadlift - 165 / 73 also 150x14x1 / 84
BTK Rack pull - 165 / 83
4” Deadlift lockout - 185x2 / 80
Powerclean and push press - 77.5 / 85
Military press - 67.5 / 84
8” Bench lockout - 95 / 82
CGBP - 80 / 79
Board press - 2 board 80x2 / 84 - 3 board 87.5x2 / 81
Pendlay row - 90x4x4 / 84
PL total 357.5 / 74 - Wilkes total 253.55

[666]

ANOTHER Westside routine! We should get some sponsorship or something...

[Narc]

Haha i've been planning it for ages so everyone else is actually copying me they just don't realise it, and it's not exactly proper WSB just my bastardized version

[Robert]

OMGOMGOMGOM****INGG!1!11!!!1


i managed to veiw that ****ing vid of your skinny ass squatting.

1. weird squats.
2. if you squat with the fucjing TV on again i will have to request that you be banned
3. geta ****ing hair cut ****, you look like a ****ign hippy, i hjave a #1 all over, you should too
4. WTF is with your skinny bitch ass? are you starved? by the looks of you, you need to start learnign how to squat and eat burgers at the same time
5. forget everything except deadlifting and eating, and breathing. for you, nothign else matters as much as those things right now

[Fred]

wheres this vid?

[Narc]

Yeah thanks for that

I aint posting it, i'll post one when i'm healed again

[GoldenArrow]

It is online if you know where to look ;)

[Narc]

you motherfvcker take that shit down NOW!!!

[Narc]

OMGOMGOMGOM****INGG!1!11!!!1


i managed to veiw that ****ing vid of your skinny ass squatting.

1. weird squats.
2. if you squat with the fucjing TV on again i will have to request that you be banned
3. geta ****ing hair cut ****, you look like a ****ign hippy, i hjave a #1 all over, you should too
4. WTF is with your skinny bitch ass? are you starved? by the looks of you, you need to start learnign how to squat and eat burgers at the same time
5. forget everything except deadlifting and eating, and breathing. for you, nothign else matters as much as those things right now

1. I know, it was my first attempt after getting out of hospital, anyway, i've sorted it
2. Fair
3. The day i do anything that makes me look like you is the day i take it up the arse, my head is so covered in scars from being a hardcore bastard that i scare the shit out of everyone and can't get a job/aren't allowed in shops/get arrested for shit if i don't cover it with hair
4. Yes i am starved, i've been in hospital dumbass
5. Yes

[PikeKing]

3. The day i do anything that makes me look like you is the day i take it up the arse

LMAO! CLassic

[Robert]

so we are agreed then

[Narc]

Agree this you Maroon 5 listening turdchunk :097:

[Robert]

maroon 5? thats a bit below the belt you ........

anyways, your too f...ing skinny. sort it.

[Narc]

Agreed, sorting it

although you're too fluffy, sort that

[Robert]

i am not fluffy. i will post a pic iof me otmorrow. i am no bitch

[Narc]

You're all bitch fluff boy

[Robert]

you asked for this c..., the gloves are off

[Narc]

See, you wear gloves

[Robert]

for inspections only :024: :045:

[Robert]

BIRMINGHAM

[Narc]

:043:

Somerset goddamit, get daddy to fire the private jet up, Birmingham is for catching cancer and having your car stolen

[Robert]

somerset is full of people who drink cider and miss more t's and h's (and indeed, whole words) out of sentences than yorkshiremen. its also full of greasy farmers and tards in white vauxhall novas.

put your pitchfork down, have a wash and gte on the train. :016:

[Narc]

Washing and public transport are two things i'll never do again

[Narc]

Powerclean and push press
55 x 5
60 x 3
65 x 1
70 x 1
75 x F @ clean
75 x F @ press
75 x F @ just goddam fail

Dino chins
x 3
x 3
x 3

Hit myself in the face with BB again, this time on the way down, right on the bridge of my nose, forearms still sore as hell but did a few chins anyway, this thickbar shit is hard with wee hands

[Robert]

HAHAHA, good effort little man.,

[BengDogg]

Chicks dig scars!

[666]

Lol you muppet! Good cleans though - that's not far off BW atm is it?

[Narc]

Guess not no, i was 78kg yesterday, but i've eaten every goddam thing in sight today :)
I can't see bodyweight powerclean and push press being a problem once i've got some carbs circulating again

[Narc]

Also, i am so fvcking charged up to train right now it's untrue, i feel like i could squat the earth on pure aggression, my wound feels fine so i'm jumping straight in at the deep end and going for a rack pull 1rm on monday, fvck it

I checked out a gym in town today, was disappointed to say the least, one wanky little narrow ass squat rack with a bloody PADDED BAR on it, pussies, about 1/2 metre of floor space because blatantly no-one ever deadlifts in there, machines machines machines and some guy with lifting gloves aaaarrrrrrrrgh who didn't even know what chalk was when i asked him if it was allowed there, next plan......

[Narc]

Full training resumes - ME lower

BTK rack pulls (1rm)
60 x 8
100 x 4
120 x 1
130 x 1
140 x 1
150 x 1
160 x 1
170 x 1 PR
175 x 1 PR

Squats
50 x 5
70 x 5
75 x 5
80 x 5

Gm's
50 x 8
55 x 8

Appendix surgery 3 weeks ago?
Lost 20lbs?
Eaten **** all?

tell someone who gives a shit......

:035: :027:

[GoldenArrow]

The power of the breasts...

[Narc]

Hahahahahahaha you ****

[666]

Awesome come-back! Well played sir.

[Robert]

Full training resumes - ME lower

BTK rack pulls (1rm)
60 x 8
100 x 4
120 x 1
130 x 1
140 x 1
150 x 1
160 x 1
170 x 1 PR
175 x 1 PR

Squats
50 x 5
70 x 5
75 x 5
80 x 5

Gm's
50 x 8
55 x 8

Appendix surgery 3 weeks ago?
Lost 20lbs?
Eaten **** all?

tell someone who gives a shit......

:035: :027:
Thats a great Pr, but why did you pussy out half way through your session?

[Narc]

2 reasons i can think of

a. no carbs/food/energy

b. i have lost alot of strength, i think i could've pulled a fair bit more pre injury, those squats weren't easy :087:

[GoldenArrow]

C. more interested in car.

[Fred]

D. cutting when you only weigh 170lbs

[Robert]

e. squats were **** all
f. gms were as pathetic as freds.

GET IT SORTED

[Narc]

g. bought the car
h. d,e and f are all correct

I WILL

[Narc]

RE upper + vertical plane

Bench
40 x 10
60 x 5
65 x 5 - 5 - 5 - 5

Military
40 x 5
45 x 5 - 5

Chins
x 5
+5k x 5 - 5

Total shit, i should be 5x5 benching 75k and ohp 55k at least, and i can still feel my wound stretching a little when i arch, this 5 rep shit is cardio, and i don't have the energy for it

[666]

Gotta get eating again!

[Robert]

gte your eat on, you'll be reppig 80 like its the snunday paper in no time

[BengDogg]

i wouldnt arch when i benched if i were you, i dont arch anyway

[Narc]

Yeah i'll get eating again soon, no way i'm benching without an arch though, feels horrible

[uk machine]

5x5 is quite taxing.def needs food to fuel you threw workouts.but for mass and strength combined, not many routine beat it. if you cant be arsed do triples and keep form intact,as it can go awol if you put the reps up.

[Robert]

archng is for queers like alex

[Narc]

Think it'll be 6x3 from now on, i hate reps and they hate me....

Changed your tune there Rob...

[666]

It's cos his guts will fall out if he does.

[Robert]

huh, i haven't archd since i got thsi hernia. i am just bitter and twisted really. alex rules.

[Tricky]

you too both wanna pack it in pissing around trying to train with serious injuries.

[Narc]

**** that i'm alright, just a little tight still, Rob's the cripple

[Robert]

**** you:

skinnytimmy

[Narc]

RE/DE lower

Powercleans
50 x 5
60 x 1
65 x 1
70 x 6 x 1

Speed deads (sumo)
70 x 8
90 x 6 x 2

OL squats
60 x 3
65 x 3
70 x 3 - 3 - 3 - 3

Keeping the volume a bit lower for a while
PC technique is dreadful
Trying sumo out again, didn't feel as awkward as i remember it although i can't go wiiiiiiiiiide because my rack isn't wide enough, and we'll see what happens when i get some weight on, not that it matters because i'm still rounding my back :021:

[Man of Steel]

Get yourself the Weightlifting Encyclopedia if you're interested in oly lifting. It's only twenty odd pound from Amazon and it's bigger than Supertraining.

[Narc]

Bigger than supertraining :eek: might be worth a look...

[Narc]

ME upper + horizontal plane

Paused bench (1rm)
40 x 6
50 x 3
60 x 1
65 x 1
70 x 1
72.5 x 1
75 x 1 PR
77.5 x F

Dips
x 5 - 5 - 5

BB rows
50 x 6
70 x 3
75 x 3 - 3 - 3

Looks like progress but bear in mind i've never maxed that before
Never dipped before in my life, thought they might sort my chest out, putting two thickbars accross the pins on my rack and using them as handles so they move a bit.
Anyway, first week over, wound is fine, didn't even hurt arching today, strength seems to be returning and i'm back training so ~~~~
Also, filmed my rowing, just call me captain roundback from now on, these will be ALOT lighter until i sort myself out :011:

[Robert]

how long you pausing for?

[Narc]

couple seconds i guess

[uk machine]

congrats on paused bench.get used to it now and when you GFH you wont have to take a ego knock when using 140kg+. dips are great for 'pushing' power, for me makes it easier to lock anything out.make you sure tho that you increase the weight tho if your lightish, or can pump out 10 reps or more. dont get into the fitness fanactic mode and go for reps. work hard on them and triceps like a horses back legs will be yours!!! :016:

[Narc]

Squat (3rm)
40 x 6
60 x 3
70 x 3
80 x 3
85 x 3
90 x 3

GM
40 x 6
65 x 3 - 3 - 3

Partial squat
110 x 3
120 x 3

Squatting with hideously sunburnt traps :022:

[DMPM]

Squatting with hideously sunburnt traps :022:
You're a trooper. :023:

[Narc]

hehe cheers, might go burn 'em some more now...

[GoldenArrow]

I've had a scraped patch from doing walkouts/squats for the past three weeks. Hurts when you put the bar on it! Ah well, takes your mind off the squatting I guess...

[Robert]

Its worse when you ahve a spot on your trap and it bursts mid-squat.

[Tricky]

Squatting with hideously sunburnt traps :022:
Thats cos your a pasty little milkbottle

[Narc]

Bench
40 x 9
60 x 3
70 x 3 - 3 - 3 - 3

Military
30 x 6
40 x 3
50 x 3 - 3 - 3

Chins
x 6
+ 7.5k x 3
+ 10k x 3
+ 12.5k x 3

Shit.
Man this is depressing
Bodyweight this morning was 75kg/165lbs!!!!! :( :021:

[Jamin]

cheer up you weigh more than me :048:

[uk machine]

sounds hardcore, squatting and sunburnt traps. dont sweat the weight issue, just eat more and maybe do a little more volume if you want size.

[Narc]

I don't want 'size' just to not be a bitch, but i also don't want to be a fat bitch so i'm sorting that out at the moment, more depressed about the strength loss

[Narc]

Powercleans
52.5 x 5
62.5 x 1
67.5 x 1
72.5 x 6 x 1

Speed deads
65 x 8
95 x 2
105 x 2
115 x 2
125 x 1
135 x 1

OL squats
60 x 3
65 x 3
70 x 3
75 x 3 - 3 - 3

Cleans were looking much errrr, cleaner, reckon i'm good for quite a bit more just need to get better at the dip and catch, the pull is piss feel like i could throw it over my house
Squats were splendiferously easy too so not a bad session really, hopefully just about be lean and have my strength back again in a couple weeks or so...

[666]

I thought if you put a dip in to catch it that it was a full clean, rather than a powerclean? For powercleans I just make sure I pull hard enough to catch at the top of the movement.

[Narc]

Might have a point there....

[Narc]

According to Alex

"power clean you can dip to anywhere above parallel"

[666]

Fair enough. I'll just stick to my uber-manly version and leave you nancies to dip. <buff>

[Narc]

Hahaha fair enough

[Man of Steel]

If you don't dip then you're doing a muscle clean and that can put alot of stress on your lower back so it's not a lift that's recommended.

[Narc]

YEAH!!!

I should have a wee video clip of this if i can just figure out how to use movie maker...

[666]

If you don't dip then you're doing a muscle clean and that can put alot of stress on your lower back so it's not a lift that's recommended.

How is that extra stress on the lower back?

[Man of Steel]

When you dip, your legs absorb alot of the weight of the bar travelling back down once you recieve it. When you don't dip, the bar tends to travel back as well as down when you recieve it and this puts alot of stress onto your lower back since you're not dipping. I can relate to that because I used to muscle clean and lean back when I caught the bar, luckily the bar was light so I wasn't likely to injure myself.

[666]

Hmm, that makes sense. Probably wouldn't take much of a dip for that to work would it? Might add a mini one in when I can do them again. Cheers.

[Narc]

Elbows too low not enough dip 72.5 powerclean
http://www.putfile.com/media.php?n=72.5kg--76kg-May-05

Slightly round backed bar too far forward 175 rack pull
http://www.putfile.com/media.php?n=170kg

[Robert]

Pretty good cleans mate for a first effort.

Some pointers:

1. Uneven hip and knee extension. Timing is off.
2. Round backedd very slightly on the catch, but thats not too bad so it don't matter too much.
3. You didn't catch it, you kind of pulled it back onto your delts.
4. The pull wasn't the typical 'vertical' pull. Your not shrugging your traps enough and the arm bend is too soon.
5. You need a skinhead.

[Robert]

Rack pull:

1. Pull back not up.
2. Skinhead.

[Narc]

Cool, thanks for that, i can see what you mean on all points actually from watching some OL vids, well apart from the skinhead, flowing lockes worked for Dimas, i'll see what i can do next week...

Yeah i seem to have a problem getting my shoulders behind the bar, you'll see more when i post a deadlift vid

[Robert]

Coolio. Its all about practice I guess. My Oly. lifts are naffola 80% of the time so I am hardly one to comment, saying that, I rarely do them. Powercleans I can do with decent form, everything else is plain laughable.

[Dildo69]

Its kinda hard to see from that vid but work on your flexibility so that u can catch with your elbows up. Its also bit of a rip from the floor as opposed to 2 seperate pulls, try and keep a tighter arch in your back as well when intiating the first pull, avoid jerking it up so much from the floor and what robert said.

Its pretty good though.

More clips with the whole body in them would be good! Preferably in shorts (not gay honest).

Power cleaning in your hall though impressive!!

[uk machine]

i cant comment on oly lifts cus i know jack, but the amount of space you got to train in is unreal!!! is the wall all marked up? rack pull looked pretty good :023:

[Narc]

Cheers Dildo, i'll try and work on that and get a better vid next session

hehe yeah there's a few marks on the wall, including one from the back of my head when i leaned back too far on a push press :029:

[Narc]

2 board (1rm)
40 x 6
60 x 3
70 x 1
75 x 1
80 x 1
85 x 1
90 x F
87.5 x 1 PR

Dips
x 6
+ 2.5k x 3
+ 5k x 3
+ 6.25k x 3

BB rows
60 x 6
70 x 3 - 3
75 x 3
80 x 3

Highly amusing 85k 2 board vid > http://www.putfile.com/media.php?n=170kg

[Robert]

Hahahahahhahahahahahahahahhahah

[Robert]

P>S> thats a 3 board at least!

[Narc]

it's 3 3/4" high, a 'board' is 2" no?

[GoldenArrow]

That's 2 board. And not paused....

[Narc]

yeah yeah yeah i know i didn't pause it

[Robert]

I disagree, it *looks* like 5" at least. But saying that, I am not the one using it. Nevermind.

[Narc]

Well i AM the one who measured the ****ing thing, just like your knob's more than 5" eh....

http://pg.photos.yahoo.com/ph/tdjewitt/album?.dir=d830&.src=ph&store=&prodid=&.done=http%3a//pg.photos.yahoo.com/ph/tdjewitt/my_photos

[Robert]

:)

[Tricky]

getting a milk crate stuck under your chin....cool!

[GoldenArrow]

Watch it again and see what actually happened...

[666]

Mwahahahaha! Muppet!

[Tricky]

thats my story and im sticking with it.

[Narc]

Changed the vids to somewhere that actually works, right click on the movie screen > 200% zoom for bigger view

[Narc]

Tech' practice

Hang cleans
20 x 10
40 x 5 - 3
50 x 1 - 1 - 1

Powercleans
50 x 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1

Watching the vids back;

good points:
seperating the pulls ok though it's easier with submax weights
starting to get the shrug right
getting more comfortable dipping lower

bad points:
still pulling the bar into my shoulders
still not getting elbows high enough

[Narc]

Squat
40 x 9
60 x 1
80 x 1
90 x 1
95 x 1
100 x 1
105 x 1

GM
62.5 x 3
67.5 x 3
70 x 3

Hang cleans
40 x 3
50 x 5 x 1

[Man of Steel]

Is your wound still affecting your squats?

[Narc]

Nah it's fine, that's pretty much back to previous strength now :087:

My excuses;

i've only been squatting for 4 months

i've just lost 10kg

i'm on a diet

i'm still squatting too deep, sent Alex the vid and he reckons i'm oly squatting :021:

other than that i just suck, but i was putting 2.5k on every week before injury so hopefully i can get back to doing that

[Narc]

WGBP
40 x 6
60 x 3
65 x 3
70 x 3 - 3 - 3

Military
30 x 6
40 x 3
50 x 3
52.5 x 3 - 3

Chins
x 3
+ 10k x 3
+ 12.5k x 3
+ 15k x 3

[Tricky]

i've just lost 10kg

i'm on a diet


You cant STILL be skinnyfat after 10kg suuuuuurely.

EDIT - and dontcha think just steady leanish bulking would be better? I know you wanna flex in the park all summer but....

[Narc]

Nah i'm almost done, 6kg of that was lost when i was in hospital/not training though...

and yes i do, that's the plan, apart from the park bit lardarse, you know i'm a beach man

[Tricky]

ok whatever....If you need to stop your skinny little milkbottle body burning just come stand behind me in the shade. :045:

[Narc]

LMAO, will you be my warmth in the winter too fatman?

[Narc]

Powerclean
50 x 5
60 x 1
65 x 1
70 x 1
75 x 5 x 1

Speed deads
75 x 8
100 x 4 x 2
120 x 1
140 x 1

OL squats
60 x 3
70 x 3
80 x 3 - 3 - 3

**** sumo, and **** maxing next week, i'm not pulling heavy till i've sorted my shitty form out

powerclean vids
http://www.putfile.com/media.php?n=pc-1
http://www.putfile.com/media.php?n=pc-2

[GoldenArrow]

Worst. Cleans. Ever.

[Fred]

Alex. Is. A. Knowitall. Wankface.

[Narc]

An irritatingly correct one though, i'll drop the weight, try and get the elbows up, pointers welcome

[Fred]

:040: eat more

[GoldenArrow]

Alex. Is. A. Knowitall. Wankface.

if "it all" = "more than you", then yes.

[Fred]

if "it all" = "more than you", then yes.

pfft :015:

[Narc]

Right, finally got some sense out of Alex, the plan is hang high pulls, hang cleans and this pnf stretch for shoulder flexibility

[Tricky]

that little brown goblin is staring at your crotch.

[Narc]

hehehehehehehehehehehe

[Narc]

Bench
40 x 9
60 x 1
70 x 1
77.5 x 1
82.5 x 1
87.5 x F
80 x 1

Dips
x 3
+ 5k x 3
+ 10k x 3
+ 15k x 3

Pendlays
60 x 3
70 x 3
80 x 3 - 3 - 3

Horrendous, life sucks
This shit ends here, getting my eat back on starts Monday...

[Narc]

Low box squat
40 x 6
50 x 3
60 x 1
70 x 1
77.5 x 1
82.5 x 1
87.5 x 1
90 x 1 PR

GM
57.5 x 3
72.5 x 3 - 3 - 3

Partial squat
110 x 3
120 x 3 - 3

Widened squat stance considerably, feels alot sturdier

[JumboTron9million]

Nice job on the PR Narc.

JBT

[Narc]

Thanks JBT, should be ALOT more over then next few weeks and months as i sort out my shocking squat technique and get about 10k of bodyweight back

[Robert]

ya'll b'reet soon enou lal'un

[Narc]

lol cheers




'kin northerners

[Narc]

Bench
40 x 6
55 x 3
70 x 3 - 3 - 3 - 3

Military
35 x 6
45 x 3
50 x 3
55 x 2PP3

Chins
x 6
+ 16.25 x 3 - 3 - 3

[Tricky]

good MP

[Narc]

no

[Narc]

Powercleans
40 x 3
50 x 1
55 x 1
60 x 1
65 x 1
70 x 1 - 1 - 1

Speed deads
60 x 9
90 x 2
100 x 1
110 x 1
120 x 1
130 x 1
140 x 1 - 1

Squats
50 x 3
65 x 3
80 x 3 - 3 - 3

Sumo deads and wide stance squats seriously make make me feel like my adductors are going to snap

[Narc]

Had a go at Tabata front squats earlier, now it's impossible to understand just how much i hate cardio but shit :eek:

why the **** would anyone do this, ever?????

I couldn't stand for half an hour, then nearly fell down the stairs because i couldn't bend my knees or hold myself up properly, then nearly crashed the car becasue i couldn't use my legs, and felt ill all night at work, never again, i think i'll just remain fat and unfit thanks

[uk machine]

yeh **** cardio

[Robert]

LMAO literally.

[Jon]

Had a go at Tabata front squats earlier, now it's impossible to understand just how much i hate cardio but shit :eek:

why the **** would anyone do this, ever?????

I couldn't stand for half an hour, then nearly fell down the stairs because i couldn't bend my knees or hold myself up properly, then nearly crashed the car becasue i couldn't use my legs, and felt ill all night at work, never again, i think i'll just remain fat and unfit thanks

Tell me about it, I had a migraine that lasted for over 2 days, following 20kg front squat tabatas. :021:

[Tricky]

stop being a cockmaster. Cardio helps you grow more.

[Narc]

CGBP
20 x 9
40 x 3
60 x 1
65 x 1
70 x 1
75 x 1
80 x 1
82.5 x F

Dips
x 6
+ 16.25 x 3 - 3 - 3 - 3

Thick bar pendlays
64 x 3
69 x 3
74 x 3
79 x 3
84 x no
74 x 3

Bit pissed i didn't get the PR but still the best session i've had in ages, carbs rule, dips were hard as ****, pendlays were like rowing a tree, music provided by Sona Fariq, WE BE ON FIRE!!!!!!!!!

wobbly, stalled, 80k @ 77k cgbp vid > http://www.putfile.com/media.php?n=80kg--77kg

[Tricky]

good to see some dips tho...

what did u do 'em on/with ?

[Narc]

I've been doing them for the last three weeks, someone hasn't been reading my journal :021: :022:

ME upper + horizontal plane

Paused bench (1rm)
40 x 6
50 x 3
60 x 1
65 x 1
70 x 1
72.5 x 1
75 x 1 PR
77.5 x F

Dips
x 5 - 5 - 5

BB rows
50 x 6
70 x 3
75 x 3 - 3 - 3

Looks like progress but bear in mind i've never maxed that before
Never dipped before in my life, thought they might sort my chest out, putting two thickbars accross the pins on my rack and using them as handles so they move a bit.
Anyway, first week over, wound is fine, didn't even hurt arching today, strength seems to be returning and i'm back training so ~~~~
Also, filmed my rowing, just call me captain roundback from now on, these will be ALOT lighter until i sort myself out :011:

[Tricky]

reading and remembering are two completely different things if you have a brain destroyed by stupidity and years of childhood substance abuse

[Narc]

Deadlift
60 x 9
100 x 3
130 x 1
140 x 1
150 x 1
160 x 1
170 x 1 PR
175 x 1 PR

Squat
65 x 3
75 x 3
85 x 3

GM
70 x 3 - 3 - 3

Back to conventional, round backed to ****, i screwed up filming the 170 but the 175 was horiffic.........................

and felt great

[Tricky]

Good work on the PR....why the switch back to convy ?

[Narc]

Sumo just doesn't feel right, conv feels rideit admittedly i didn't round as much with sumo but my adductors felt like they were going to tear on every rep, and i've read alot of stuff which suggets round back deadlifting isn't all that bad, also i don't plan on pulling heavy with much frequency at all, ahhhh **** making excuses frankly i'd just rather pull 3x bodyweight than be able to walk when i'm 40


that was a little over 2.25 x bodyweight

[Man of Steel]

You mean upper or lower back rounding?