View Full Version : Blood Letting
Tuesday 18/11/08
Olympic Squat - 175x3x3 / paused > 140x8
DB Row - 35x8 / 40x8 / 45x8
DB Skullcrushers - 20x3x8
Chest Supported DB Rows With Iso Hold - 15x12 / 17.5x2x12
i third that!
cracking oly's mate!!!
massive squats, 200 is there.
massive squats, 200 is there.Without a doubt.
Hmm, I still have my doubts, but thanks.
Strong Olys! I like the way you set that out too.
van_halen
19-11-2008, 10:21
Thursday 13/11/08
Speed DL (double overhand) - 160x8x2
Paused Bench - 110x4x3
DB Hammer Curls - 30x3x8
Low Pulley External Rotations - 2.5x2x15
Speed DL's rule, regardless of whether they work, simply because that is the first deadlift session I've actually enjoyed in a very long time indeed. Perhaps just 5 or 10k too light though, shall try 165 next time.
I have to agree that 160 seems quite heavy for "speed" DL. How fast were they?
Strong Olys! I like the way you set that out too.
Cheers dude, set what out?
I have to agree that 160 seems quite heavy for "speed" DL. How fast were they?
They felt quick tbh. If I go much lighter the lockout feels like throwing a full force punch into thin air.
van_halen
19-11-2008, 13:47
Have you seen the trailer for the andy bolton DVD? That was what I was aiming for with speed work. If they're coming up fast then ****in A!
Not seen it, well, I probably have but I don't remember any of it. I shall experiment a little with the weight next session following all the comments.
i would mate. i think the full force punch thing is what you should be looking for. if you wana make the lockout harder, you got bands havent you?
It's not that I want to make the lockout harder, just that doing them that quick feels like it's going to dislocate my spine.
Thursday 20/11/08
DL - 185x5x3
DB Bench - 50x3x5
Hang Power Snatch - 62.5x4x3
DB Hammer Curls - 30x13 / 30x8 / 25x11
Thursday 20/11/08
DL - 185x5x3
DB Bench - 50x3x5
Hang Power Snatch - 62.5x4x3
DB Hammer Curls - 30x13 / 30x8 / 25x11
50's out for a ride!
Aye lad, second time out, so far so good, if I can get a clean run up to 4x9 then take the 55's on I shall be most gratified!
50's, nice, you must have some sort of chest now lol.
50's, nice, you must have some sort of chest now lol.
:043:
Lol, you would think wouldn't you, but no. It must still be in the same place as my neck....
Cheers dude, set what out?
Sorry missed this, Tim. Well the back off set of paused squats. You get the best of both worlds, heavy for the first 3 sets, then the last set to make up the volume.
Ah right yeah, I always do that with 3x3, works good.
Ah right yeah, I always do that with 3x3, works good.I've tried back off pause sets for squats quite a few times, for some reason the drop in strength when i do them is just stupid. Like 50-60% weights suddenly bury me, dunno why :017:
Sunday 23/11/08
IFSA Log
115x3
115x3
115x3
85x6 < strict
Farmers
110x15m
110x15m
110x15m
110x15m
110x15m
Stones (52" Platform)
130x1
145x3
170x1
170x1
180x1
145x1
130x1
100x1
Have my doubts about the authenticity of the 170 and 180 stones. The 145 has been weighed and is definitely 147kg, those two are definitely heavier, but I'm not convinced they are quite what they say they are, just a bit too easy, would be nice to know exactly what they do weigh.
Happy with the log, felt heavy but went up comfortably.
Farmers were done as a relay between four of us so short rest periods, hurt.
Nice Log Pressing. What does that Log weigh without any plates on it?
harry shahlaei
23-11-2008, 16:06
You've made some crazy progress mate...keep it up!!
Cheers guys, I plan on doing my best to H!
Empty log weighs 65kg Craig.
I reckon the stones are 160+
Great sess today mate. I thought everybody made an
extra effort.
:023:
Tuesday 24/11/08
Front Squat - 132.5x4x4
DB Row - 40x3x10
Cable Overhead Extensions - 35x15 / 42.5x12 / 47.5x8
45 Degree Chest Supported DB Rows With Iso Hold - 17.5x3x12
Beastly Front Squats.
It's actually Tues the 25th btw ;)
Beastly Front Squats.
It's actually Tues the 25th btw ;)Seconded, jealous I have to say.
Cheers, so far they still feel pretty comfy.
Cheers, so far they still feel pretty comfy.Bastard. I'll just have to make sure they don't overtake my back squats....
Haha, I think you're safe.
Just noticed the videos of my half arsed shite at the Titlebash thing a few weeks back...
Log > http://www.titlebash.com/movietitle.php?flv=4919BFd25DB04
Farmers Hold > http://www.titlebash.com/movietitle.php?flv=4919bD8C9Fb69
Stone for Reps > http://www.titlebash.com/movietitle.php?flv=4919BE7cBDBEC
Just noticed the videos of my half arsed shite at the Titlebash thing a few weeks back...
Log > http://www.titlebash.com/movietitle.php?flv=4919BFd25DB04
Farmers Hold > http://www.titlebash.com/movietitle.php?flv=4919bD8C9Fb69
Stone for Reps > http://www.titlebash.com/movietitle.php?flv=4919BE7cBDBECHaha why the random couple watching you on the log reps? Also, I wish I could lift to pantera, kiss fm sucks beyond belief.
van_halen
27-11-2008, 08:18
Sunday 23/11/08
IFSA Log
115x3
115x3
115x3
85x6 < strict
Farmers
110x15m
110x15m
110x15m
110x15m
110x15m
Stones (52" Platform)
130x1
145x3
170x1
170x1
180x1
145x1
130x1
100x1
Have my doubts about the authenticity of the 170 and 180 stones. The 145 has been weighed and is definitely 147kg, those two are definitely heavier, but I'm not convinced they are quite what they say they are, just a bit too easy, would be nice to know exactly what they do weigh.
Happy with the log, felt heavy but went up comfortably.
Farmers were done as a relay between four of us so short rest periods, hurt.
Great lifting mate! Stones are insane if weight is correct :035:
Thursday 26/11/08
Speed DL - 140x2 / 150x7x2
Paused Bench - 110x4x4
Hang Power Snatch - 65x4x2
DB Hammer Curls - 30x3x9
Sunday 29/11/08
Axle
100x2
115x2
125x2
125x2
130xF
130xF
100x8
Farmers Hold
90x20s
110x20s
130x20s
140x20s
V-Bar
Plate Wrist Curls
Turned up feeling like shit from Manflu and exhausted, so didn't exactly do a great deal, nevertheless a reasonable session. First double at 125kg was ropey, second was piss, stuffed the clean on the first 130 then couldn't get it racked where I wanted it for the second and got no power into it, joints were hurting and really couldn't be arsed by then so just did a half arsed back off set and left it for another day. Happily I think my strength off the floor is finally showing some improvement, not had more than 125kg off the floor with those farmers before, 140 was murder but the 130's came up ok.
Shit on the grip gayness as always, Simon owned everyone there.
Vid of the axle > http://uk.youtube.com/watch?v=SlRr4JfaRIE
that 130 was ****in close man, strong!
Shame about the axel clean, maybe you should copy my style lol. Suppose going for a pb on flu type day in the freezing cold isn't exactly ideal.
Looks like a small sesh?
Cheers Gents.
I prefer not to cheat my cleans by resting on the gay belt that I'm not wearing Vin, you know that.
Tuesday 2/12/08
Olympic Squat - 165x3x5
V-Grip Lat Pulldown - 70x8 / 75x3x8
Rope Pushdowns - 40x3x8
45 Degree Chest Supported DB Rows with Iso Hold - 20x3x12
Left wrist a bit ****ed up after slamming my arse into the concrete and sliding five metes down my drive into a wall on sheet ice this morning, stylish, hopefully be alright for some DB benching on Thursday...
lmfao, i hope someone saw you!
nice squatting btw. you're kicking ass atm mate.
Joined the Devon Bobsleigh team Tim? haha
I also hope someone saw me. I would have wet myself if I'd watched someone else do it.
Cheers Slother, squatting appears slowly to be moving forwards again thankfully, if still a long way from kicking arse mind.
well considering its beltless and knowing you flawless formwise, it aint bad.
Thursday 4/12/08
DL - 190x5x3
DB Bench - 50x3x6
BB Shrugs - 110x8 / 120x8 / 130x8
DB Hammer Curls - 27.5x3x10
My wrist hurts. And my tonsils are so swollen and infected that I can barely breathe past them.
Thursday 4/12/08
DL - 190x5x3
DB Bench - 50x3x6
BB Shrugs - 110x8 / 120x8 / 130x8
DB Hammer Curls - 27.5x3x10
My wrist hurts. And my tonsils are so swollen and infected that I can barely breathe past them.
too much wanking and giving oral sex mate, I also had this problem... give it up it will make ou a better, healthier person :D
plateau2
05-12-2008, 10:02
Thursday 4/12/08
DL - 190x5x3
DB Bench - 50x3x6
BB Shrugs - 110x8 / 120x8 / 130x8
DB Hammer Curls - 27.5x3x10
My wrist hurts. And my tonsils are so swollen and infected that I can barely breathe past them.
Heal up. IC supermen don't need to breathe.
True true. The not needing to breathe not the oral sex that is. Can't argue the wanking.
Saturday 6/12/08
Push Press - 122.5x4x3
Dip Shrugs - BW+20x3x12
Rope Face Pulls - 27.5x12 / 32.5x12 / 37.5x12
Scap Push Ups - BWx2x20
DB External Rotations - 2.5x2x12
Wrist loved every minute of that...
lol i can imagine... awesome PP though!
PikeKing
06-12-2008, 15:24
wank more
Great push press Tim, very jealous.
plateau2
07-12-2008, 16:26
Sweet PP!
So when are you planning on cutting back down to 105 Tim? I'm going to enjoy your diet pain after all your swole eats!
he aint gona do that i dont think. tbh hed be stupid too, hes progressing too much.
Cheers gents!
Haha aye no plan for going back to 105 anytime soon, enjoying swoledom far too much right now! When I am strong enough to genuinely do some damage in the 105's then we'll see, but that ain't the case right now and won't be in 2009 either. My only comp plans for next year as things stand are the IAWA comps which are opens anyway so I've no need to be 105kg at all next year. Farther ahead than that I tend not to plan.
Having said all that, I know I can drop that kind of weight like piss, getting skinny is eeeeeaasy, it's getting swole I've always struggled with. I doubt I would change my diet at all foodwise, I'd just eat less of it, which frankly would be something of a relief!
Tuesday 9/12/08
Front Squat - 135x4x4
V-Grip Seated Cable Row - 95x4x6
Cable Overhead Extensions - 45x3x9
45 Degree Chest Supported DB Rows With Iso Hold - 22.5x3x10
PikeKing
09-12-2008, 18:32
nice front squats skinny
Thats 1 U105 i dont have to worry about then :043:
PikeKing
10-12-2008, 21:28
http://i175.photobucket.com/albums/w128/random_blue_kitty/steroids.gif
explains the boobs
van_halen
10-12-2008, 21:46
Tuesday 9/12/08
Front Squat - 135x4x4
V-Grip Seated Cable Row - 95x4x6
Cable Overhead Extensions - 45x3x9
45 Degree Chest Supported DB Rows With Iso Hold - 22.5x3x10
Yeah nice front squatting mate! Bloody hell I need to start doing these, I'm miles behind on the F.Squat! I can however, as I found out the other day, front squat using a clean grip so be very jealous! Lol! You'd be proud of me Tim I'm squatting under the watchful eye of the almighty Tony Stevens of IPF world fame and 10 times british champ who says I'm squatting deep enough now :045: Maybe there's some IPF in me next year on top of the BPC funny-lifting. Not sure I like the idea of 3 second pauses on the bench though!
Looking forward to catching up at the IC meet mate. I miss Timmy!
van_halen
10-12-2008, 21:50
Oh and just to give you yet more ammo for insulting me, I'm currently weiging in at under 110kg and intend to drop to about 103 so I can duck into the 100s in 2009! HOWEVER - I WILL be back
For the first time in HISTORY I think you weigh more than me (despite you weighing yourself at a silly time of the day when you're full of food, shit and piss)! Hope you're happy! :-)
Yeah nice front squatting mate! Bloody hell I need to start doing these, I'm miles behind on the F.Squat! I can however, as I found out the other day, front squat using a clean grip so be very jealous! Lol! You'd be proud of me Tim I'm squatting under the watchful eye of the almighty Tony Stevens of IPF world fame and 10 times british champ who says I'm squatting deep enough now :045: Maybe there's some IPF in me next year on top of the BPC funny-lifting. Not sure I like the idea of 3 second pauses on the bench though!
Looking forward to catching up at the IC meet mate. I miss Timmy!
Clean grip fronties, rock on, epsecially given yor general complete lack of flexibility, it's those t-rex forearms! Where is your raw back squat at these days then Timmy?
Yes indeedy, it has been too long! Mwengwe said you were in Devon this weekend?
Oh and just to give you yet more ammo for insulting me, I'm currently weiging in at under 110kg and intend to drop to about 103 so I can duck into the 100s in 2009! HOWEVER - I WILL be back
For the first time in HISTORY I think you weigh more than me (despite you weighing yourself at a silly time of the day when you're full of food, shit and piss)! Hope you're happy! :-)
Even at my lightest I am over 110 dude! Can't believe I have outswoled you, awesome. You, Tez and Mwengwe are the three Rwandans now! You've turned your back on the supremacy!!
Good stuff mate, as has been said - awesome fronties.
I wish I had the flexibilty (not that I could squat that much anyway), but I gave them up as my clean grip was shite :(
Was meant to say the other day, aswesome strength on the pp axles as well. You've progressed really well. How would you say a strict OHP would compare to your PP?
Thanks mate. My strict OHP is pretty shit mate, I reckon I get an extra 35-40kg or so out of push pressing. My strict 1rm is probably around 95-100kg I would think.
Thursday 11/12/08
Speed DL - 140x2x2 / 150x2x2 / 160x2x2 / 140x2x2
Paused Bench - 110x4x5
BB Shrugs - 120x3x8
DB Hammer Curls - 30x3x9
Low Puilley External Rotations - 2.5x2x15
Hang Power Snatch - 60x8
plateau2
12-12-2008, 09:44
Thanks mate. My strict OHP is pretty shit mate, I reckon I get an extra 35-40kg or so out of push pressing. My strict 1rm is probably around 95-100kg I would think.
I hate you!
Bench looks like it's improving?
I hate you!
Who doesn't ;)
lol yeah...join the line.
looking good for 140 in jan Tim!
Still not a shabby OHP mate!!
Agreed, good benching.
With the DL's, are the lighter final sets just a bit of a deload?
Don't hate the player boys................hate Vinny instead.
Sloth, yoke son, yoke.
Bench has been improving, that is definitely slowing right down now though as I expected it would once it began to catch my push press. If you mean 140 bench Roydog, I don't reckon I'll quite be there in time, but we shall see..
I'm just playing around a bit with the speed Dl's TBH Hallsy, still not decided what sort of weight I should be using, no particular science or reasoning behind it other than I thought the last couple sets may be a bit slow due to fatigue if I went too heavy.
Sloth, yoke son, yoke.
narcs law.
I'll give you Narc's law in the shape of a spear tackle during the meet...
What in the **** is a spear tackle ya fairy!
kinkymisspinky
12-12-2008, 18:15
What in the **** is a spear tackle ya fairy!
I think it's something gay men do to each other. I'd keep my back to the wall if I were you.
PikeKing
12-12-2008, 18:26
spearing is a tackle leading with the head
kinkymisspinky
12-12-2008, 22:48
spearing is a tackle leading with the head
You've just ruined my homoerotic fantasies... rideit
PikeKing
12-12-2008, 22:54
i didnt say which head and i didnt say what it would be spearing
Sunday 14/12/08
IFSA Log
115x4
115x4
115x4
90x6 strict presses
Farmers
80 x 40 metres, 1 turn
110 x 40 metres, 1 turn
130 x 40 metres, 1 turn
Duck Walk Deadlift Off Blocks
The Count (185kg)
6" Blocks - 5
8" Blocks - 5
10" Blocks - 5
Power Snatch
60x1
65x1
70x1
75x1
80x1
85xF
Good session. Snatches probably not the best idea, hurt the wrist a bit. Al got a vid of the duck walk thing > http://www.facebook.com/video/video.php?v=49729939119&subj=707980334
Log and Farmers looking strong!
You said the other day that thought you could do 95kg -100kg strict press on a bar, but looking at how much can do strict on a log, it has to be more than 100kg surely?
jonnymills
14-12-2008, 17:14
That's a great session Tim!
Log must be over 130kg now and you would smoke 100-105 for reps in a comp.
Excellent farmers too!
Good sesh Tim, log very impressive!
another great session mate
Thanks Gents!
Although it's harder to push press, I find a log easier to press strict than a bar TBH Steve, due to it's size your hands are already six inches off your shoulders before you start pressing it.
I wish I was as convinced of that as you Jonny! I reckon 130 would be an ask still, and reps generally smoke me, lol! I was pleased with the farmers, that's actually the heaviest I've done, still have to get alot stronger off the floor though as I damn near shat a lung out getting them up!
A triple on any kind of OH kinda lift should give you about 15kg over I reckon. You'd nail 130 easy. Rockin' sesh.
some deepthroating for you here too mate
snatch coming quick.
Was alright today mate.
Your overhead is as usual very good.
Your determination on the farmers was
top notch.
As your staying local next wkend if i
dont go anywhere do u fancy a gym
sess sat ?
:035:
Ah but I am weird JB, I can put 2.5kg on my 3rm and fail completely!
Cheers Slother.
Definitely Will, sounds like a plan.
jonnymills
14-12-2008, 20:27
You may be wierd, but you should have at least a 125kg log in you, probably closer to 130.
I'm with you on the farmers, I did some today and my final pick nearly killed me, it was a relief when they were up so that I could actually start walking with them!
excellent session mate! 115 3x4 should put you in with a shot at 130 I would say. farmers looking impressive too.
You may be wierd, but you should have at least a 125kg log in you, probably closer to 130.
I'm with you on the farmers, I did some today and my final pick nearly killed me, it was a relief when they were up so that I could actually start walking with them!
Yeah 125 I would be reasonably confident of I guess.
Haha aye I hear you on that man, feels like 30 seconds of pulling before I'm up and can start moving!
Cheers Will!
PikeKing
14-12-2008, 21:20
You may be wierd, but you should have at least a 125kg log in you
did anyone else LOL at that or am i just really immature?
did anyone else LOL at that or am i just really immature?:D I'm a bit gutted I didn't notice that.
Tuesday 16/12/08
Olympic Squat - 177.5x3x3 / paused > 145x6
Neutral Grip Seated Cable Row - 97.5x4x6
Rope Pushdowns - 40x12 / 45x12 / 50x8
45 Degree Chest Supported DB Rows with Iso Hold - 22.5x10 / 25x2x10
Realeased a strident and protracted fart whilst in the hole on both the second and third reps of the paused squats. Quite aside from catching the attention of the entire gym, I had Crystal and Dorothy both pissing thier pants with laughter behind me, the resultant distraction almost had me fold up underneath the bar, I am just thankful it wasn't one of the heavy sets, a rather unfortunate method of injuring oneself...
lmao. i shart all the time mate, as you know. be proud.
squats looking awesome as ever, you ****. Looking forward to seein u max out in Jan
Realeased a strident and protracted fart whilst in the hole on both the second and third reps of the paused squats. Quite aside from catching the attention of the entire gym, I had Crystal and Dorothy both pissing thier pants with laughter behind me, the resultant distraction almost had me fold up underneath the bar, I am just thankful it wasn't one of the heavy sets, a rather unfortunate method of injuring oneself...
Gutted I missed this! Did you actually pick up an injury?
plateau2
17-12-2008, 07:57
Wasn't heavy?! Looks pretty heavy to me!
Cheers Rordog! I too look forward to catching up with the old Royston and watching him pull a 260kg deadlift!
Just the inner cheeks Vin. Was dodgy though, I wobbled and stumbled all over the place and kept losing my tightness as I started laughing in the middle of reps.
Lol, well, less heavy then!
Realeased a strident and protracted fart whilst in the hole on both the second and third reps of the paused squats. Quite aside from catching the attention of the entire gym, I had Crystal and Dorothy both pissing thier pants with laughter behind me, the resultant distraction almost had me fold up underneath the bar, I am just thankful it wasn't one of the heavy sets, a rather unfortunate method of injuring oneself...
That just made me LOL! and actually, had I been there I would of been giggling for the rest of the session, very amusing :044:
Oh, nice training btw lol
Cheers Rordog! I too look forward to catching up with the old Royston and watching him pull a 260kg deadlift!
Just the inner cheeks Vin. Was dodgy though, I wobbled and stumbled all over the place and kept losing my tightness as I started laughing in the middle of reps.
Lol, well, less heavy then!
Royston will pull 240 if he's lucky. but man I'm looking forward to Jan!! :045:
haha cant beat a good old shart!
Thursday 18/12/08
DL - 195x5x3
DB Bench - 50x3x6
DB Hammer Curls - 35x5 / 30x12 / 25x15
Dip Shrugs - BW+25x3x12
Low Pulley External Rotations - 5x12 / 2.5x20
Couldn't remember if I was supposed to be doing 6's or 7's on DB Bench, turns out it was 7's, grrr. Doubt I would have gotten them anyway as the gym has replaced all the good benches with shit ones that are 6" too high with legs right where you need to put your feet, feels like you're perched on a wobbly cliff edge, impossible to get any stability or leg drive, shite.
Wot time & wot exercises we doing sat sonny ?
:045:
Thursday 18/12/08
DL - 195x5x3
DB Bench - 50x3x6
DB Hammer Curls - 35x5 / 30x12 / 25x15
Dip Shrugs - BW+25x3x12
Low Pulley External Rotations - 5x12 / 2.5x20
Couldn't remember if I was supposed to be doing 6's or 7's on DB Bench, turns out it was 7's, grrr. Doubt I would have gotten them anyway as the gym has replaced all the good benches with shit ones that are 6" too high with legs right where you need to put your feet, feels like you're perched on a wobbly cliff edge, impossible to get any stability or leg drive, shite.
have words with them asap and ask them if you can have the benches, gyms noirmally stick em straight in a skip mate. if so, save me one too :)
Wot time & wot exercises we doing sat sonny ?
:045:
1:30.
Push press, assuming it does not break my wrist. Not too bothered about the rest, usually just make it up after that.
Saturday 20/12/08
Push Press - 125x4x3
Cambered Bar Seated Cable Row - 70x4x12
Hyperextensions - BW+20x3x12
Wrist still not right, was non appreciative. Elbow death also. Then lower back pump death from the hypers. Coinciding with nervous system death from gym being hotter than a sauna. Self prescribing a double starbust shake to alleviate.
harry shahlaei
20-12-2008, 17:59
Quality pressing mate, we were talking 2day about how much you've come on!! crazy!!
WTF's a double starbust shake?
Thanks H. Really? I'm touched!
Ian, it's 2 packets of starburst+ice cream+milk. Heavenly. Complimented two hours later with kung po king prawns, egg fried rice and prawn crackers. Just about to settle down to a film with a nice box of chocolates now.
Outstanding - you must have a badass blender!
Nope. But a precious little shop in the high street called Shaker Maker has three!
It was a toss up between a double reeses cups, a milky way+curly wurly, a double bounty, or the starburst. I went for the latter becauses I wanted to watch them unwrap thirty of forty sweets and was intrigued to see how well they blended, smooth as silk don't you know!
Ahhh, there's a similar place near me, I jizz in my pants a little each time I see it. My last one was a double chocolate brownie shake *drool*
Monday 22/12/08
Front Squat - 137.5x4x4
Neutral Grip Seated Cable Row - 100x4x6
Cable Overhead Extensions - 45x3x11
45 Degree Chest Supported DB Rows With Iso Hold - 25x3x12
good progression here dude.
What u training tomorrow mate ?
Speed Dl
Bench
Snatch
Gunz
Wednesday 24/12/08
Speed DL - 140x2x2 / 150x2x2 / 160x2x2 / 140x2x2
Paused Bench - 90x2 / 105x2 / 115x2 / 125x1F2 / 125x1 / 100x10
Power Snatch - 60x1 / 65x1 / 70x5x1
DB Hammer Curls - 30x3x10
Proof were it needed that my bench is nothing but dog shit, lol.
PB though...
Edit: nice snatching... and are you alternating spped/heavy deads weekly now?
Not going heavy at all per se, but yeah speed DL one week, heavier the other.
Why do you bench with a pause and not t & g, any particular reason?
Force of habit really. Guess it's not actually necessary as I'm not a powerlifter, interesting point. 2009 will see the return of the military press though anyway, benching will probably slide back into retirement where it belongs.
still out benching me hotstuff!
well my best paused is only 120! and you dont even bench lol
Sunday 28/12/08
IFSA Log - 115x4x3 / 115x2
Power Snatch - 60x1 / 65x1 / 70x1 / 75x1 / 80x1 / 85xF / 85x1
Bit shit. Log was supposed to be 3x5 but I was stumbling about, wobbling and failing reps all over the place, so i went for 5x3 instead and didn't get that either. 85kg power snatch was rough as shite. Struggling to get enough food down my throat atm.
snatch numbers look good though mate.
nice logging too. :023:
Tuesday 30/12/08
Olympic Squat - 167.5x3x5
Neutral Grip Seated Cable Row - 102.5x4x6
Rope Pushdowns - 50x3x8
Chest Supported DB Rows - 30x3x12
And that concludes training for 2008, which I entered at 222lbs and leave at 253. Possibly when I get to 280 it may be time to trim some insulation off, things are getting mighty warm in here now!
The year's given me about 20kg on my squat, 15kg on my overhead and somewhere between -10 and +10 on my deadlift, **** knows, guess we'll find out in a couple weeks. It's also given me a recurring back injury. Events have come on pretty well. Learnt a little more. Still not figured a couple things out. Hate training in a gym full of shitweeds more than ever. We shall see what 2009 brings...
plateau2
30-12-2008, 14:22
Good stuff, can't really imagine you "cutting" right now
dont forget the 50 odd kg on your bench... good year mate! you'll pull 240+ at the meet too
harry shahlaei
30-12-2008, 14:27
good going mate, you've made some scary progress from when you did the severn valley.
Good stuff, can't really imagine you "cutting" right now
No, unfortunately though I can see that if I wish to maintain basic human function it is eventually going to become a necessity. :(
It's not going to be anything crazy when I do eventually it, I imagine dropping 10-15lbs of fat would make quite a difference, which shouldn't take more than 3 months or so. The whole eating less thing would actually be something of a relief.
dont forget the 50 odd kg on your bench... good year mate! you'll pull 240+ at the meet too
I don't know where you're getting that from tbh. I benched 115kg at that BDFPA comp in early December last year, last week I just squeezed out a couple of singles on 125kg.
I really hope so mate, I NEED my deadlift to start moving!
good going mate, you've made some scary progress from when you did the severn valley.
Cheers H. It has been eighteen months mate, I'd be pretty pissed if I hadn't moved forward some! Onwards and upwards...
I don't know where you're getting that from tbh. I benched 115kg at that BDFPA comp in early December last year, last week I just squeezed out a couple of singles on 125kg.
I really hope so mate, I NEED my deadlift to start moving!
ok so i plucked 50kg out of the air, BUT still made progress on a lift that you don't even like, with more to come at the meet
Doubt I'll bench at the meet tbh. I'd be interested enough to go for 140 if I had it, but I'm not arsed with anything less so I'll probably just save myself for tring to get that overhead instead.
**** off you're benching. Queen.
Lol, I will bench, if you squat 220.
nice work tim.
many comps next year?
im assuming the IAWA's?
Still pretty confident I won't be benching, Roy...
Not all that many I doubt, IAWA the only definites.
id be interested in doing these with you mate being a cleany n all!
Rockin'. I'll let you know when the entry forms are out.
Friday 2/1/09
DL - 200x2F3
Military Press - 60x5 / 65x5 / 70x5 / 75x5
Seated DB Hammer Curls - 22.5x4x8
Rope Face Pulls - 35x3x15
Low Pulley External Rotations - 5x15
I literally give up. I can't remember the last time I deadlifted without some degree of lower back pain, today's was too much to even get 200kg off the floor. Shoulder I damaged snatching grinding and hurting during military, wrist still ****ed when I rack bar. Great start to a new year's training.
downer. any idea of the source of the back problem? some kind of weakness somewhere? ****ed my shoulder trying snatches the other day. never again - they are the devils work!
what were your warm ups like for the deads?
No idea. I have however in the last few minutes decided that whetever is wrong with me, it's nothing having a lower back of iron would hurt. And so, in the true spirit of Narc's law, 2009 will now be the year of the good morning. Desperate times call for desperate measures.
I actually heard mine ripping slightly! My own fault though. Being shit and inexperienced I shouldn't have been going so heavy. A 100kg power snatch is one of the things I'd like to go after this year.
what were your warm ups like for the deads?
60x6 / 100x3 / 140x2 / 180x1
I was considering the possibility that I need more as it happens. Possibly some movement prep urgh, as even 60kg was uncomfortable.
When I do deads I usually knock out 50 bw squats to warm the knees up, some stiff legged movement with the bar or GM's. Then do something like: 60x10, 80x8, 90x6, 100x5 then usually 3x3 at 120 or 130. Then again my max is only 150 so...
I really like the burgener warm up at the moment before any deadlifting and squating despite it actually being a warm-up/movement learning for the snatch
article: http://www.mikesgym.org/articles/index.php?show=article&articleID=5
vid: http://uk.youtube.com/watch?v=MsZMDztbS-8
Consider adding hypers and reverse hypers in at the end of training as well as GMs to sort out your lower back?
What's your posture like? Too much lordosis?
Cheers for the thoughts Gents.
A few BW squats might be worth a try, though 50 would put my on my arse, lol! If we had a reverse hyper I would already be doing them, I've never found any of the improvised methods to be at all effective. We do have a normal hyper bench, I tend not to do them much because after a few sessions I need an impractical amount of extra weight to make them difficult, and I end up with a crippling lower back pump.
Posture is pretty good Ian.
kinkymisspinky
02-01-2009, 17:39
How are your glutes? Do they fire properly? How lordotic are you? Pain on one side or both?
2009 will now be the year of the good morning.
good man. mate i used to hate them, but found i wasnt doing em right. get em nailed and youll enjoy them. i really think they will be a staple for me forever.
sorry bout the deadlift et al. maybe bring your snatch grip in a bit?
ever thought of trying hook grip? I find it alot easier on the back than mixed. youve got a good grip so you shouldnt have any problems holding on to it.
How are your glutes? Do they fire properly? How lordotic are you? Pain on one side or both?
Pert. I assume they do, my lockout is strong.
When standing or when deadlifting? Pretty standard when standing, I do struggle to maintain lordosis when I pull.
Both sides, very low back, not SI where I do also have a problem, but around the first couple of lumbar vertabrae.
good man. mate i used to hate them, but found i wasnt doing em right. get em nailed and youll enjoy them. i really think they will be a staple for me forever.
sorry bout the deadlift et al. maybe bring your snatch grip in a bit?
You think my grip's wide? I have widened it a little over the last couple years but only to accommodate growth in my legs, it's as narrow as it can be without having my hands drag up my thighs.
ever thought of trying hook grip? I find it alot easier on the back than mixed. youve got a good grip so you shouldnt have any problems holding on to it.
Tried it a couple times, pussy I know but I find it so ****ing painful on my thumbs. I do know what you mean though, I double overhand any sets I can, but I struggle with much more than 180kg on the shitty bars in our gym.
im not saying its wide mate, but when you told me about the grip of a snatch, being just slightly narrower than your minimal dislocate, i compared it to what i "have" to use with my 5 ft bar. its nowhere near what i would use according to what you told me, yet i never get any problems with my shoulders.
just a thought really mate. :023:
and what you just said about maintaining lordosis when pulling GM's have helped me with no end. even though im still like gollum when i pull.
You mean my actual snatch grip? I thought you were being facetious. How's that going to help my deadlift?
Shoulder I damaged snatching grinding and hurting during military
refering to that bit mate.
Ah. I will have a play with a narrower grip. The injury happened because of a specific **** up on one rep rather than just general damage from snatching mind.
ahh i c. i hate to think what happened there, im always nervous snatching, nasty things can happen.
GoldenArrow
02-01-2009, 21:29
Thrush, etc.
Bar went too far behind and dragged my shoulder back with it Slother, I even heard a nice ripping sound.
A joke truly worth breaking a vow of slience for Alex, lol.
plateau2
03-01-2009, 13:44
. Possibly some movement prep urgh, as even 60kg was uncomfortable.
That's so funny, maybe it shouldn't be as you're in pain!
kinkymisspinky
03-01-2009, 22:21
If you want I can have a poke around on the 17th.
How could anyone resist an offer like that! Thanks, if you can figure it out I'll buy the cheat meal of your choosing!
Sunday 4/1/09
Push Press - 110x3x8
Good Morning - 60x6 / 80x4x6
Dip Shrugs - BW+25x10 / BW+30x10>DS>BWx10
Ab Pulldowns - 30x12 / 35x2x12
Stayed light on the pushies as I was still a little nervous about the shoulder, felt alright once warmed up but a little sore now. The extra volume all but paralysed my wrists for the remainder of the session.
GM's, wow, how shit am I at them, 80kg was genuinely hard. This is good though, if I'd been good at them then they obviously wouldn't be the weakness / solution. Caned my lower back. Also tweaked my left hamstring a little, lol, stick it on the list...
No doubt there'll be some comments on the last exercise so I shall respond now: Narc's Law.:066:
Definitely lost weight over the Christmas break, got up too late to fit anything more than breakfast in before training again, and weighed in on the wrong side of 114kg in the gym, time to get my eat back on.
nice pushies mate.
the GM's will come quick!
really strong oh mate, nice work! and who the hell is ab pulldowns? not a name I recognise...
Great pressing .
Back to events next sun ?
:032:
PikeKing
04-01-2009, 15:17
Nice session all round i reckon, i hope you engaged your pelvic floor on the abs
Cheers Gents.
Aye Will, yours or the pit?
I think so Andy, my minge aches so I must have.
PikeKing
04-01-2009, 16:16
i wondered what that smell was
Pit cheif.
Mine wk after .
Got a new starter as well.
:021:
Terry Hollands put himin touch with me.
19.5st.
Big lump who wants to do strongman.
<buff>
The week after is the IC meet Will.
Sorry about today Timmy, hang over is still only just going!!
The 18th ?
Oh well cant win em all.:021:
I asked is he strong not is he gay, lol.
NP Vin, I know not everyone is as dedicated as me...
Holy shit are my triceps ever ****ed. Hammies pretty tender too.
Tuesday 6/1/09
Front Squat - 140x4x4
Pendlay Row - 60x5 / 80x5 / 90x5 / 95x5 / 100x5 / 105x5 / 80x10
Rope Face Pulls - 40x12 / 45x12
Rope Pushdowns - 12.5x50
Triceps still ass ****ed. I am also totally dying.
Thursday 8/1/09
Good Morning - 60x5 / 85x4x5
Military Press - 72.5x3x5
Seated DB Hammer Curls - 22.5x3x12
Low Pulley External Rotations - 2.5x2x20
Shoulder not healing well, didn't like the pressing at all despite being light, same story with the wrist, nowehere near being able to start snatching again yet, not looking terribly promising for the 140kg push press attempt at the meet....
Shame about the shoulder, I'd have thought that 140kg overhead with a dodgy shoulder is a bit of a no no!
How do you find the Pendlay's? I was condering them instead of normal bent rows, do you do the extension thing? Thoraric (sp)?
Incidentally I though Military Press and OHP were the same thing, but I read somewhere today that a Military is OHP but with your heels together??
You alternating between good mornings and deadlifts each week now?
Shame about the shoulder, I'd have thought that 140kg overhead with a dodgy shoulder is a bit of a no no!
How do you find the Pendlay's? I was condering them instead of normal bent rows, do you do the extension thing? Thoraric (sp)?
Incidentally I though Military Press and OHP were the same thing, but I read somewhere today that a Military is OHP but with your heels together??
I guess we'll find out in a couple weeks!
Undecided as yet, I've never really stuck with them for very long before, I intend to use them for at least the next ten weeks or so this time. Aye, or I try to at least.
To me a military press is just a standing overhead press, the military bit pertaining to the standing part. I've never heard the feet together thing before.
You alternating between good mornings and deadlifts each week now?
Good mornings will be the staple for a while now, deadlifts will only be every fourth week at most.
I guess we'll find out in a couple weeks!
Undecided as yet, I've never really stuck with them for very long before, I intend to use them for at least the next ten weeks or so this time. Aye, or I try to at least.
To me a military press is just a standing overhead press, the military bit pertaining to the standing part. I've never heard the feet together thing before.
Yeah I dunno, just something on a site I read about pressing.
So with Pendlays I understand it that you just keep a strong arch and don't move hips at all, lift from floor to stomach, keeping arch. What is the extension thing? I've seen some do it and some not, but I don't really get what is going on.
http://stronglifts.com/how-to-perform-the-pendlay-row-with-correct-technique/
am i missing something. i always thought bent over rows were performed near the parallel to the ground and using an arch, pulling to the lower chest upper belly.
whats the difference?
Good mornings will be the staple for a while now, deadlifts will only be every fourth week at most.
I think that's a good move. If you're anything like me the extra rest you'll get from not deadlifting every week will make a hell of a difference to your strength.
Is hamstring strength a weakness for you?
am i missing something.
The ability to read and understand.
I think that's a good move. If you're anything like me the extra rest you'll get from not deadlifting every week will make a hell of a difference to your strength.
Is hamstring strength a weakness for you?
I'm hoping so mate, it certainly can't be any worse than it has been, deadlifting certainly hasn't worked.
Dunno, it would make sense though, they certainly don't benefit much from my squat style.
Are totally shit, gay and pointless?
I knew that'd get a reaction out of you timmay! I remember you slating me for using them a while back...
Lol. Dimels are one thing I'll never need to implement Narc's law for, what a shit exercise.
What are they again? High rep partial DLs or something?
Dunno, it would make sense though, they certainly don't benefit much from my squat style.
I'm in the same boat and I think if you can get your hammies stronger then your deadlift should go up quite a bit.
The ability to read and understand.
oh dear.
Sunday 11/1/09
Powerclean
80x2
90x2
100x2
105x1
105x1
105x1
110x1
From Hang:
90x5
90x5
Farmers
80x20m
110x20m
120x20m
120x20m > 0:12.56s
120x20m > 0:11.38s
Stones
145x1
145x1
145x1
Skipped overhead in interests of shoulder, cleans still hurt wrist though.
Other than the usual shit pickups farmers felt strong and fast.
Stones were dusty and hard and finished my lower back off.
some damn fast famers there old boy
Cheers Kye, walking was fast-ish, pickups definitely were not!
Tuesday 13/1/09
Olympic Squat (speed) - 120x7x2
Pendlay Row - 100x3x5 / 80x15
Rope Pushdowns - 42.5x8 / 50x8 / 55x8 / 42.5x15
External Rotations S/S Poor Man's Shoulder Horn - 2.5x20 / 7.5x12
Thursday 8/1/09
Good Morning - 90x4x5
Seated DB Hammer Curls - 25x3x8
45 Degree DB Kelsos - 35x12 / 40x10 / 45x2x8
Scap Push Ups - BWx25
Cable External Rotations - 7.5x25>DS>5x10
My pancreas hurts.
plateau2
16-01-2009, 09:21
My pancreas hurts.
Any idea why?
Good work on the good mornings!
Not sure if it's the actual pancreas, lol, just pain in the lower left abdomen.
So far google tells me it's either Pancreatitis, Diverticulisis, or IBS. Or flatulence.
Cheers, I'm quite enjoying them so far. Think I may need to take them a smidge higher though as the bar seems keen on rolling over my head at the bottom.
yeah, hold the bar by the collars too. find that helps. sometimes dont even hold the bar, wraps arms round it.
I prefer to use the Rippetoe approach where you pull the bar down onto your back rather than support it, then it can't go anywhere.
Tried low bar position, same problem, hard to tell but I suspect I am pretty much parallel to the floor atm so it's inevitably not going to feel very stable.
grip the bar and hold it tighter to the body?
plateau2
16-01-2009, 13:41
I prefer to use the Rippetoe approach where you pull the bar down onto your back rather than support it, then it can't go anywhere.
Cheers, will try that
Cheers, I'm quite enjoying them so far. Think I may need to take them a smidge higher though as the bar seems keen on rolling over my head at the bottom.
This problem is due to skinnyness, when your swole the rolls on the back of your neck will prevent the bar moving
Now someone's talking sense! I just need to get over 300lbs and and the problem will be solved.
haha neck fat is the answer to all lifes problems
A wee present for you Tim...
mmecTqPu62I&feature=channel_page
Oh dear God, how in the **** did I miss that!
Yyyyyyyeeeeeeeeeeeahhhhh. Hahaha.
Saturday 17/1/09 - IC Meet
Squat
180x1
190x1
200xF
Deadlift
200x1
220x1
240x1
250xF
Push Press
110x1
120x1
130x1
140xF
140xF
Weighed in at 116.5kg in gym clothes, thus destroying the Manatee in the swole contest. Squat and push press were a little disappointing, 200 & 140 just not quite there on the day, deadlift was a pleasant surprise, pulling felt better than it has in ages. As suspected, I appear to have gotten to a level of flexibility and swoleness where with my squat style, my complete range of motion is still not all that deep, that's my excuse anyway and I'm sticking with it.
VLEBMnoIPMU
Lol you dipped even further than I remembered on that 130. Strong lifts dude.
I know, I HAVE to quit that shit!
Thanks man, well, they'll have to do until the strong ones come at least.
that all lood so easy. awsome work cheeseman
That's because it was all 10kg less than it should have been, lol. Thanks.
nice lifting tim! 116.5kg!! the road back to 105 is a long one now!
Cheers Will. Yup, the road to 125kg is shorter so I'll figure I'll take that one for the time being :)
did you give Vinny his tutorial?
I instructed over the phone, so I wouldn't hold your breath, lol.
the block
19-01-2009, 08:21
nice lifts Narcino! You have also filled out a bit!
Cheers Blocky, aye I have added a few more pounds since you were around last, another 20 or so and I will even be out of skinny category!
Thursday 22/1/09
Good Morning - 95x4x5
Military Press - 75x3x5 / 60x10
Hang Powerclean - 80x3 / 90x3 / 95x3 / 80x6
Seated DB Hammer Curls - 25x3x9
Low Pulley External Rotations - 3.75x20
Sunday 25/1/09
Axle
90x2
100x2
110x2
120x3
Farmers Hold
80x15s
110x15s
140x30s
Stones (no tack)
100xsome
Shit session. Axle hurting wrist too much, stones caused SIJ to flare up big time. Gay.
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