Blood Letting

[GoldenArrow]

he means this!
www.alex-gold-training.co.uk/chris326.jpg

[Narc]

Military
25 x 9
40 x 3
50 x 3
55 x 3
60 x 2

Bench
42.5 x 3
57.5 x 3
72.5 x 2
70 x 3 - 2

Chins
x 3
+ 13.75k x 3
+ 16.25k x 3
+ 18.75k x 3

Poor session, lots of strain
Horrendous ab and rear delt DOMS
Eaten/drunk **** all since Friday, back down to 166lbs/75.5kg :021:

[Scourge]

You weigh less than I do.

That's mad... Nobody weighs less than I do.

[Narc]

I plan on being 176/80 in 2 weeks

[Scourge]

I plan on being 176/80 in 2 weeks
Even then, you'll still weight (a wee bit) less than me...

Eat more.

[Narc]

bastard, and lift a massive bit less

sounds like a plan

[Scourge]

bastard, and lift a massive bit less

Yeah, that too... :028:

[Narc]

:022:

[Brett]

LOL @ Scourge.

Narc mate, whats going on? You started so well and now its all turning to sh1te.

Like the IC crew say: Eat more, move less. :042:

[Narc]

:022: :022: :022: :022:

[Narc]

It ain't that bad, it was easy getting stronger while getting fatter, i'm not up for that this time round, and i still have a higher total at 10kg lower bodyweight, should see some decent progress over the next few weeks as i start eating more again....

[Tricky]

I think your lifts are ok considering lay offs injuries etc...them chins are decent

[Narc]

Thanks Ben :050:

[Brett]

Not trying to put you down mate.

Was just commenting on the progress slowing down but obviously you dont want to become a fat fellow like me. :D

Plus bad appendixes can slow you down too.

[Narc]

Hehe no worries, kicks up the arse always welcome

[Narc]

Squats
20 x 9
45 x 6
65 x 3
75 x 3
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3

Speed deads
70 x 8
95 x 2
95 x 2
95 x 2
95 x 2
95 x 2
95 x 2
95 x 2
95 x 2

Squats were too deep again, but easy, bar speed was good on the deads

[Man of Steel]

Why don't you just go ATG if you're not training for PL?

[Narc]

I am training for PL, i'm just not competing, but yeah i hear you, and i do feel alot more comfortable squatting OL style, but i could really do with some hamstrings, i intend to keep doing both for the time being and see what happens

[Tricky]

[broken record] I read a sports injuries journal article the other day that said squatting past parallel increased the shear stress on the knee to such an extent that later-life knee injuries were more common in oly lifters than average joes by 33% of their sample. In marathon runners (...who are notorius for having ****ed knees in later life) it was only 15%.

Moral of the story? Be careful squatting past parallel [/broken record]

[Narc]

what's that ? LORDOSIS did you say?

[Scourge]

[broken record] I read a sports injuries journal article the other day that said squatting past parallel increased the shear stress on the knee to such an extent that later-life knee injuries were more common in oly lifters than average joes by 33% of their sample. In marathon runners (...who are notorius for having ****ed knees in later life) it was only 15%.

Moral of the story? Be careful squatting past parallel [/broken record]
Bah... To paraphrase Homer Simpson: You can use facts to prove anything that's even remotely true.

[Narc]

1 board
20 x 9
40 x 6
60 x 1
70 x 1
75 x 1
77.5 x 1
80 x 1
82.5 x 1
82.5 x 1

Dips
x 6
+ 10 x 3
+ 12.5 x 3
+ 15 x 3
+ 17.5 x 3
+ 18.75 x 3

Pendlays
60 x 3
75 x 3
80 x 3
85 x 3
85 x 3
85 x 3

Thickbar cheat curls
34 x 6

I can't breathe through my nose, and i have what must be over 100 unfeasibly itchy insect bites, not a combination conducive to restful sleep, also having to roll off the side of the bench cos my abs are still ****ed from deadlifting on Monday, my body is a prison, it's no wonder my appendix wanted out

[GoldenArrow]

You have 16 days to put 7.5k on your bench.

[Narc]

Hahaha i'm up for a challenge

[Narc]

Groove greasage and grip:

squat
20 x 10
60 x 1
70 x 1
80 x 1
85 x 1

plate pinch 2 x 5kg each hand
30s
30s
30s

No rest periods from herein

plate curls
5kg x 10L-10R
5kg x 10L-10R
5kg x 10L-10R

two handed plate curls
2 x 5kg pinched x 10

plate pinches 2 x 5kg each hand
17s

[Tricky]

im not being funny but is it hard to curl such little weight? Ive never tried...

[Narc]

hahaha surprisingly yeah and i get evil bicep DOMS from it too, i can barely get 1 rep with 10kg

[Tricky]

RICKEY HTAaon qwopuld bum your mam for a laff

[Narc]

your mam would kick his ass

[Narc]

4x5kg plate pinch

[Narc]

did a 2x15 two handed which was easy, couldn't get 2x20 off the ground though so that's the next goal

[Narc]

OL squat
20 x 9
40 x 6
60 x 3
80 x 3
85 x 3
90 x 3 PR
95 x 3 PR
100 x 1 PR
102.5 x 1 PR
105 x 1 PR > http://www.putfile.com/media.php?n=105--77-June-05

GM
60 x 3
75 x 3
75 x 3
75 x 3

RDL
75 x 6
95 x 6
105 x 6

[GoldenArrow]

Divebomber ~~~

[Narc]

hehehe was a bit eh, not sure if you call that stretch reflex or bounce....

[Narc]

Bench
20 x 9
40 x 6
60 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

Military
20 x 9
40 x 3
50 x 3
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3

Chins
x 6
+ 17.5 x 3
+ 15 x 3
+ 15 x 3
+ 15 x 3

Reverse curls
35 x 6

Bodyweight up 5lbs from this time last week

[Tricky]

OL squat
20 x 9
40 x 6
60 x 3
80 x 3
85 x 3
90 x 3 PR
95 x 3 PR
100 x 1 PR
102.5 x 1 PR
105 x 1 PR > http://www.putfile.com/media.php?n=105--77-June-05

GM
60 x 3
75 x 3
75 x 3
75 x 3

RDL
75 x 6
95 x 6
105 x 6
lordosis. Thats NOT neutral. But good depth

[Tricky]

Bench
20 x 9
40 x 6
60 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

Military
20 x 9
40 x 3
50 x 3
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3

Chins
x 6
+ 17.5 x 3
+ 15 x 3
+ 15 x 3
+ 15 x 3

Reverse curls
35 x 6

Bodyweight up 5lbs from this time last week
THIS is good shit....you're cathing me on the chins too. Lactic has bummed me on them and soon skinnyfatforkhair is gonna do me too :022:

[Narc]

That's neutral you bumwagon
Thanks, it was an ok session, the loss in bodyweight really seems to have hit my bench hard but everything else is back where it was or better so i can live with it, pumper's lift anyway :035:

[Narc]

Some adjustments to my routine:

ME lower - i'm going to do a 3 and a 1rm every session but switch the lift each week, dropping the RDL's/dimels and just increasing the volume on the ME lift and the GM's, if i do a 3rd lift it will be SM, static holds or partial squats, not pissing around with GPP

RE upper - waving the volume and intensity on all lifts
i may add more rowing or some upper back work (kelso's)

RE lower - dropping powercleans because they're too technical and not useful enough to justify, deadlifts will be done as follows:
week 1 > as an ME lift on monday and with 55% for 8x2 DE on thursday
week 2 > DE 65% for 4x2 + powershrugs 3x3
week 3 > DE 75% for 8x1
week 4 > DE 55% for 8x2 + powershrugs 3x3
repeat cycle

ME upper
3 and 1rm every session same as ME lower
waving volume and intensity on dips and rows
i may add more upper back work here too

[LA]

OL squat
20 x 9
40 x 6
60 x 3
80 x 3
85 x 3
90 x 3 PR
95 x 3 PR
100 x 1 PR
102.5 x 1 PR
105 x 1 PR > http://www.putfile.com/media.php?n=105--77-June-05

GM
60 x 3
75 x 3
75 x 3
75 x 3

RDL
75 x 6
95 x 6
105 x 6

Looks like u had a good session right there! Nice one! Nice depth on the Squat, u sure do go down fast though!

[BengDogg]

Sweet squat narc, very similar speed on the drop and depth to me so...... High 5!

[Man of Steel]

Good gains with the weight, you think much of it is water or fat?

[Narc]

5

cheers boys, gotta chase your weight too now Mart
it's all about the divebombing :025:

[Narc]

Good gains with the weight, you think much of it is water or fat?

all of it :035:

mostly water, i'd been eating **** all carbs and drinking **** all water, i'm still counting it though <buff>

[Narc]

Cardio (ish) and shit....

1 hour walk along beach
and then in true Forrest gump style "i just felt like runnniiiinng"
so i did some sprints on the way back about 6-8 x 10 seconds i guess
oh and some squat jumps and box (well, rock if we're being picky) jumps
was cool

[JumboTron9million]

FWD a little out the hole, but no bad going at all.

JBT

[Narc]

Cheers JBT, good to hear, you should see my PL squat though........and my round ass deadlift, actually i'd be interested to hear your thoughts on round backed conventional?

[JumboTron9million]

It blows goats....unless you have an adamnatium lower back then try your damnedest to learn to pull flat backed. Phil DL's round backed and he's a cockswallower so thats about as good a reason as i need not to do it.

JBT

[Narc]

hahahaha

bugger

[Tricky]

whos this mysterious cant-get-into-squat-suit-round-back-pull Phil guy? Does he post here?

[BengDogg]

is it philip atio?

[JumboTron9million]

He's the worlds only Muslim-Arab-Texan Powerlifter !

He's my part time training partner, trains Westside blindly, buys better gear rather than really get stronger, does assistance work that doesn't help his lifts, believes getting bigger (gaining weight) is the cure for all problems and takes way too many misses. Other than that he's a cool guy.

Sample Phil DL session....

Round back DL

100 x 3
140 x 1
180 x 1
220 x 1 (looks good for 245, maybe 250).

272.5 x miss, miss, miss, miss (coz that's 600 lbs and he HAS to be able to DL 600lbs, right??).

Lunges - BW - 3 x 10 / leg
GHGR - BW - 3 x 6-12
Side lunges - BW - 3-4 x 10-15
Seated band ham curls - 2-3 x 20- 30.

This would normally take 2 1/2 hours.

Cheers,

JBT

[GoldenArrow]

He's the worlds only Muslim-Arab-Texan Powerlifter ! JBTDid he recently almost decapitate himself on a bench press?

Also...

unless you have an adamnatium lower back then try your damnedest to learn to pull flat backed. Does this mean your lower back goes
"AAAA-HAAA EEYY-HAAA!!" while strutting towards you...
and
"don't you ever, don't you ever"

(probably nobody will get that)

[BengDogg]

Does this mean your lower back goes
"AAAA-HAAA EEYY-HAAA!!" while strutting towards you...
and
"don't you ever, don't you ever"

(probably nobody will get that)

Dont worry alex whenever any one says so and so is asdamant blah blah, i always visualise them in make up singing prince charming! :043:

[GoldenArrow]

:confused: I'm trying to work out whether or not you got the joke...

[JumboTron9million]

Wow - Imagine Logan as Prince Charming. Wow.

[GoldenArrow]

Wait...

[BengDogg]

:confused: I'm trying to work out whether or not you got the joke...

the song that went dont you ever was adam ant prince charming, i got it straight off mate no probs :021:

[GoldenArrow]

www.alex-gold-training.co.uk/robpc.jpg
;)

[Fred]

LMAO thats ****ing scary

[Narc]

Squats
40 x 9
70 x 3
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3
87.5 x 3

Speed deads
90 x 6
115 x 2
115 x 2
115 x 2
115 x 2

Powershrugs
100 x 3
110 x 3
110 x 3

[Narc]

www.alex-gold-training.co.uk/robpc.jpg
;)

:043:

[GoldenArrow]

www.alex-gold-training.co.uk/bengpc.jpg

[PikeKing]

Lmao!

you have too much free time, go make some calls!

[GoldenArrow]

Somebody just asked for it...:D

[Narc]

hahahaha

[Narc]

3 board
40 x 9
60 x 3
70 x 3
80 x 3
85 x 3 PR
90 x 3 PR
95 x 1 PR
100 x F :043: properly pinned

Dips
x 6
+ 17.5 x 3
+ 17.5 x 3
+ 17.5 x 3
+ 17.5 x 3
+ 17.5 x 3

BB rows
60 x 6
80 x 3
90 x 3
90 x 3
90 x 3

Groovy, pissed about missing two plates though, i went for 95 again afterwards but accidentally left a 5 on one side which nearly ****ed me when i unracked, took it off and set up again but something didn't feel right so i left it, not enough volume over 80%, i underestimated what i'd get for a triple then took too big jumps after that
the board slipped back while i was on 85 and i had to press the last two reps over my neck, last one nearly ended in tears
all paused so Turner can't moan, not that i actually got a vid of a successful lift though :021:
Dips were easier than expected, the've come along pretty well for 5 weeks or whatever it is now tbh
left a 10 on one side for my row warmups too, ****ing idiot, and the 90's were shitty form, yates style, need to stay on 85 methinks and use more volume

been a solid week really :026:

i want 125/92.5/182.5 (400 at 78bw) at the meet, i doubt i'll get it but

[BengDogg]

Nice pics Alex :D

[BengDogg]

i want 125/92.5/182.5 (400 at 78bw) at the meet, i doubt i'll get it but

Same here i was hoping for in excess of 900lbs but at the mo i cant match my previous best lifts so i may be just short of 400kgs and that will be witout pausing on the bench

[GoldenArrow]

Post it.

[Narc]

i am not posting it

[GoldenArrow]

I will then :D

[Narc]

ah **** it post it, it was funny

[BengDogg]

what woz

[GoldenArrow]

www.alex-gold-training.co.uk/narc3board.wmv

[Narc]

:025:

[BengDogg]

pmsl! use your saftey ffs, still made me chuckle

[Jon]

I did exactly the same thing. Forget to adjust the safety pins for 3 board, failed on the lift, didn't trust myself to let it drop towards my face, even though the pins were set normal chest height. So I had to roll the bar down the boards toward my groin. Just when the bar got towards the end of the boards (which were soild wood) the sharp corner bits starting to dig into my rib cage. Had to take 2 weeks off training due to badly brusied ribs.

Anyway, bought back funny memories.

[Icepick]

hehe,that vid is a classic

[Man of Steel]

Ha ha, looked like your rib cage collapsed under the weight. Get your mum to spot you.

[Narc]

Squat
40 x 9
70 x 3
90 x 3
95 x 3 PR
100 x 3 PR
105 x 3 PR
110 x 1 PR
112.5 x F :mad:

GM
60 x 3
65 x 3
70 x 3
75 x 3
80 x 3

I have a stupid sticking point about 4" above parallel, high box squats next week

[666]

Congrats on PR though! :023:

[Narc]

Cheers, was hoping for/expecting 115 but my legs had stopped working, had a shitty weekend and didn't end up eating or sleeping much

[666]

Can't say fairer than >10kg on your 3RM though.

[Narc]

true, although it is a 5 week old 3rm, that's what i like about wsb, (or at least the ME aspect of it seeing as that's all i do of it) you hit records twice a week, every week

[666]

Provided you're not cutting like some of us d1ckheads. :011:

[Narc]

haha, i might as well be, my eating's been shite lately

[666]

Tut tut! I am so looking forward to not wondering if I'm "allowed" to eat something when I'm hungry. It's going to be culinary carnage.

[the block]

well done on squat progress. forward march!

[Tricky]

Yeah stop wingeing you bender thats decent progress on your squat :045:

[Narc]

Bench
40 x 9
60 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3

Military
20 x 6
40 x 3
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3

Chins
x 6
+ 16.25 x 3
+ 16.25 x 3
+ 16.25 x 3
+ 16.25 x 3

Cheat curls
40 x 6
40 x 6

:034: smooth operator operating correctly :020:
tip toe benching rules check the arch > http://www.putfile.com/media.php?n=72.5x3--77-June-05 reckon i can eek a bit more out too, unracking is a pain though, would be awesome with a lift off
Basically owned that session, think it may have something to do with training later in the day, so i think i'll keep doing that

[Icepick]

Nice benching,might hafta give that tip toe thing a go,I'll take it those chins were narrow then

[Narc]

Cheers, do it, feels tight and stable as ****, would be perfect if i didn't have to unrack the bar which loses alot of my arch, yeah i only do narrow chins

[666]

Most feds require feet flat on floor though, if competing's your ultimate goal.

[Narc]

Yeah i know, it's not though :032:

[NJ]

Nice session Narc,i'd like to watch the video mate but my computer locks up everytime these vids are about to play.

[GoldenArrow]

Most feds require feet flat on floor thoughNot really

[Tricky]

yeah thats a good solid session - didnt miss a single rep. Well done.

EDIT - loving the "start fast as shit before eventually grinding the 3rd rep out" bench style

[GoldenArrow]

Yeah i know, it's not though :032:
Nah, he doesn't want to compete, he'd rather ponce around with his 'girlfriend' :D

Boo-ya!

[GoldenArrow]

So welcome to my new journal, the goal right now is to get to a lean 82.5kg with a 400kg+ total by summer, and even more urgently, sort my tragic squat out.
How is this coming on?

:banana:

[Narc]

yeah thats a good solid session - didnt miss a single rep. Well done.

EDIT - loving the "start fast as shit before eventually grinding the 3rd rep out" bench style

live fast die slowly brother

[Narc]

And as for you Turner burner you can stuff that banana up your jap's eye, i am leanish 77 with a 380+ which aint far off seeing as i missed a shitload of training

[Man of Steel]

How's the bulking going? You seem to be posting alot of "hardly ate much at the weekend". Us skinny buggers are only going to get strong by getting fat :048:

[Narc]

yeah, it ain't going too great tbh, i'm hovering around 170 and the the 'ish' in leanish is the operative part of the word, i'm shovelling it down this week though, just really don't want to get as fat as i did last time

although, i must say them dips are working, damn the pumper in me

[GoldenArrow]

yeah, it ain't going too great tbh, keep having to see my girlfriend and she doesn't le me eat when I want to, if I argue she gives my balls (which are of course always in the palm of her hand) a quick squeeze and my hunger goes away
Ah well in that case it's understandable :ninja:

[Narc]

i am going to ****ing kill you

[Man of Steel]

Had me in stitches :042:

[Narc]

****s

Sparrow thinks he's funny

he is not

[GoldenArrow]

You are wrong.

[Narc]

you are a fugly festerlike mother****er

[GoldenArrow]

Not as much as beng, dont want to steal his crown

[the block]

lol!

[Narc]

OL squat
40 x 9
70 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3

Speed deads
60 x 6
100 x 3
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1
135 x 1

2 hand plate curls
15 x 10
15 x 10

Went to bed at 4:30am, neighbours started mowing lawns at 8am
Can't even maintain lordosis with 75%

[Robert]

Squat more weight.

Stop DE.

[GoldenArrow]

He isnt doing DE.

[Narc]

Call it low strain trying to maintain lordosis deadlifting
and that's seven triples with a two week old 3rm

[Robert]

HAGAGAsfnjdrfkgebwlfurewhf

Speed deads are DE for intended purpose. He *thinks* he is doing DE. And he shoudl stop it.

[GoldenArrow]

He doesnt, he isnt, he sholudnt :D

[Fred]

**** off with all the lordosis bollocks!!! say 'arch' ffs

[Narc]

I am not deadlifting heavy week in week out on top of ME lower and all the squatting, it doesn't work for me as i found out earlier on in this journal, light deadlifting is more use to me than heavy assistance crap, in terms of specificty and hypertrophy IMO, and i still think speed deadlifting has it's place

[Robert]

He doesnt, he isnt, he sholudnt :D
He should stop ****ing about, thats what. And I mean;t the deadlifts. Will continue on ,msn.

[Narc]

How am i ****ing about?

[GoldenArrow]

Why can't people just let people do what they want to do...

[Narc]

hahahahahaha, that's funny

CAN'T WE ALL JUST GET ALONG????!?!?!?!

[Robert]

You sound like mark

[GoldenArrow]

you look like mark

[Robert]

i actually laughed my ass off @ that. best post on IC veer.

[Narc]

funny cos it's true

[Narc]

Paused bench
40 x 9
65 x 3
67.5 x 3
70 x 3
72.5 x 3
75 x 2F3
77.5 x 1 PR
80 x 1 PR
82.5 x F

Dips
x 6
+ 20 x 3
+ 20 x 3
+ 20 x 3
+ 20 x 3
+ 20 x 3

BB rows
60 x 6
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3
85 x 3

Cheat curls
42.5 x 6
42.5 x 6

I hate paused benching
Dips were brutal :kinky:

[uk machine]

paused benching sucks ass

[GoldenArrow]

Paused benching is the great mountain upon which the real men proudly stand, loincloths flowing in the wind....


Also, dare you to video your rows FBS.

[Narc]

hahaha i have already told you Turner burner, my rows are cheated shit form upright yanks with pelvic drive

[Man of Steel]

Lol, I was away to say nice rows.

[Icepick]

:050:

I am benching later, i will post up a vid of me getting my arch on


...

[Narc]

My movie maker is being a twat, everytime i drag a video into the timeline to chop the ends off it and save it in dial up size it says it's generated an error and has to close, i'll try again later when i get back from work, it's been doing this for a while tbh, sometimes it works sometimes it doesn't

[Icepick]

Is that software free,because I rather just have the video running for the whole
exercise and edit later than have some pricks filming for me

[GoldenArrow]

it comes with windows.

[Narc]

yeah but you can download it from microsoft's site i think, i might do that cos mine is evidently ****ed

[Icepick]

what is it called,I'm still working with win 98

[GoldenArrow]

It's called movie maker

[Narc]

Keep it clean or it gets deleated

[Icepick]

what the hell are you still doing on dial up,its like the same price these days

[the block]

what narc been leeching huh? :047:

[Icepick]

come on now,we are getting carried away when we start deleting every out of topic posts,it's his journal

[the block]

its probably something to do with the references to oranges and limes....

[BengDogg]

when you have awhole page of crap and banter taking up server space that costs pikeking money (remember he doesent advertise) also discussing file sharing on a public forum isnt a good move, it gets deleated, we are hoping to make the board public soon and it is a training board, not messenger and not some ofthe other boards on the internet, i personally hate having to waste my time deleating messages, typing replies like this and pming people telling them not to swear so much, i have better things to do

[Tricky]

My movie maker is being a twat, everytime i drag a video into the timeline to chop the ends off it and save it in dial up size it says it's generated an error and has to close, i'll try again later when i get back from work, it's been doing this for a while tbh, sometimes it works sometimes it doesn't
If you'd have come to the meet id have given you that professional standard audio and video editing software you wanted but your not so :016:

[Narc]

OL squat
20 x 9
40 x 6
70 x 3
90 x 3
92.5 x 3
95 x 3
97.5 x 3 PR
100 x 3 PR
105 x 1
107.5 x 1 PR

GM
60 x 3
80 x 3
80 x 3
80 x 3
80 x 3

Why does this shit always happen, was still rolling around wide awake at 5am this morning and at 9am two ****s with chainsaws appeared in my road, about 50 feet from my bedroom window which i subsequently smashed from slamming it shut, and started attacking a tree

rough
as
****
:015:

[666]

Congrats on PRs, nice GMs. Lmao at chainsaw mentalists and broken window!

[Narc]

Bench
20 x 9
40 x 6
60 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

Military
40 x 3
55 x 3
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3

Chins
x 3
+ 16.25 x 3
+ 16.25 x 3
+ 16.25 x 3
+ 16.25 x 2F3

Reverse cheat curls
40 x 6
40 x 6

Tough, 2.5kg is basically 5% on my OHP for reps so it's a big jump, i'll wait till i'm capable of more volume with 52.5
I HATE CHINS!!!!11122121 was basically hanging off the bar with my chin on that last set trying to take a rest and a swear break
This training in the heat shit is a bastard too, i smell like shit and am not happy at the prospect of having to wash

[Brett]

Try training in Australian summers 40+ degrees with no wind to cool you off.

Thats not pleasant. Everything you touch gets wet. :045:

[Narc]

My friend, if i could get an ozzie visa i gladly would

[Narc]

CV

beach walking x 1 1/2 hours

[the block]

beach? where you at?

[Narc]

Devon mate

[Tricky]

good session. Stop cutting't barnet wit knife and fork tho

[Brett]

My friend, if i could get an ozzie visa i gladly would
Grass is always greener ....

:048:

[Narc]

hahaha true enough, especially green in OZ and NZ though :044:

[Narc]

Squat
40 x 9
70 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 2F3

Speed deads
60 x 6
100 x 2
120 x 1
120 x 1
120 x 1
120 x 1
120 x 1
120 x 1
120 x 1
120 x 1
120 x 1
120 x 1

Hard, really, really, hard, my squat is shit in every way, my form is not getting better, seriously considering sticking solely to olympic squatting

[Narc]

1 board
20 x 9
45 x 6
70 x 3
72.5 x 3
75 x 3
77.5 x 3 PR
80 x 2
82.5 x 1
85 x 1 PR
87.5 x F

Dips
x 6
+ 21.25 x 3
+ 21.25 x 3
+ 21.25 x 3
+ 21.25 x 3
+ 21.25 x 3
+ 21.25 x 3

BB rows
60 x 3
65 x 3
70 x 3
72.5 x 3
75 x 3
75 x 3
75 x 3
75 x 3

Being a puff and rowing with decent form, didn't have to drop as much as i thought i would
Board presses were all paused properly this time, for too long on the last one

[Robert]

if you failed 87.5kg off the 1 board you shouldn't be using boards. IMO anyways.

[Narc]

I knew you'd say that, i'm not going to max the same lift i'm repping three days before, anyway, i'm playing with a new routine at the moment, i think you'll like it

[Robert]

cool. lets see it. also, if its not 5x5 your gay. :023:

[Narc]

you know it's not 5x5, and you know i'm not going to sleep with you, so stop trying

[Narc]

Squat - volume, some rowing
Bench - heavy, some dipping
off
Squat - heavy, some chinning
Bench - volume, some ohp'ing
off
off

when i say volume i still only mean triples
when i say heavy i mean singles at 90% ish, not super high strain
i will deadlift in place of the heavy squat day occasionally

[Narc]

Squats and box squats
the bar x a million

endeavouring to correct my shameful form x 1

not getting very far x 1

trying to convince myself PL squatting is for **** and i'm better off OL squatting anyway x lots

being pissed off x 1

decide to give up and just eat instaed x as usual

[BengDogg]

Dont like it just going away for weekend so must be quick but bench then dip i would bench then row, no deadlifts is a bad move i would do them as routine otherwise your deadlift will go down,

[Narc]

My deadlift seems to go up whatever i do, whether i train it or not, i think i need to put all my efforts into squatting and benching because that's what i'm shit at.
I'm not having more than two pushing sessions so the OHP's and dips had to come after the benching, hence i thought i'd spread the workload out and pull on my squat days.

[Icepick]

My deadlift seems to go up whatever i do, whether i train it or not, i think i need to put all my efforts into squatting and benching because that's what i'm shit at.

Never underestimate the power of the deads,Dont know about you,and I know people go on about cg bench,board presses,etc but I've found deadlifts to be the greastest assistance to my benching,its blew since.

[Robert]

Never underestimate the power of the deads,Dont know about you,and I know people go on about cg bench,board presses,etc but I've found deadlifts to be the greastest assistance to my benching,its blew since.
word

[Narc]

Deadlifting's never done anything for me but increase my deadlift, disproportionately to everything else, so i'm going to see if i can't even things out a little, i am still going to pull every few weeks though

[666]

i am still going to pull every few weeks though

With that haircut? You'll be lucky...

[Narc]

:046:

[Icepick]

Deadlifting's never done anything for me but increase my deadlift, disproportionately to everything else, so i'm going to see if i can't even things out a little, i am still going to pull every few weeks though

Yea I can see the sense in that,when I get the 140 bench,I'm so tempted to drop everything all together and go down rob route,and just squat at every session untill the end of the year,that will be bring my totals up surely as I can lose that much on the bench and a bigger squat should help my dl,do you think that will be a bad move.

[DMPM]

I tried the whole "only deadlift every now-and-then" thing and it really backfired on me. In hindsight I think it was loss of technique more than anything...

[666]

As long as you can keep your "pulling" ;) technique up to scratch, there's a fair amount of carryover from PL squats to deadlifts isn't there?

[Narc]

Yeah, if you're going to do it every session you'll need to periodize though, that kind of frequency isn't without it's problems.
I'd love to do smolov or something when i'm where i want to be hypertrophy wise and general strength wise, squat base meso then bench base meso back to back ~~~~

[Narc]

Yes, loads, i didn't pull heavy for months, just technique and speed work and pulled a 10k PR
i don't think i have any technique to lose :022:

[Narc]

also

NUMERO 1000 !!!1!!!111!!onetwoone

[Icepick]

Congrats on the 1000 pb,would love to do a routine like that but just cant be arsed to do the research and start reading about periodisation,better keep things simple then.

[BengDogg]

Yes, loads, i didn't pull heavy for months, just technique and speed work and pulled a 10k PR
i don't think i have any technique to lose :022:

a 10kg pr on deads after onths isnt great if you did them frequently they will rise with everything esle, its up to you what route you go but if you want to enter plift comps i think youd do better to focus on the plifts and not leave out deads, from a bb point of view i dont think they are as important as squats

[Narc]

Bear in mind that was after the appendix thing when my other lifts were way below what they had been before

[DMPM]

As long as you can keep your "pulling" ;) technique up to scratch, there's a fair amount of carryover from PL squats to deadlifts isn't there?
Well that's claimed a lot, but I don't see it really. Especially as I squat with a rack-width stance and deadlift conventionaly.

[Narc]

OL squat
20 x 9
50 x 6
80 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3

BB row
60 x 6
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

No sleep, none, nada, got home at 6:30 this morning
Shit eats all weekend, weighing 173, though inadvertantly getting leaner
Went bouldering yesterday for the first time in about a year, i sucked, and am now sore as ****
Rows were too light

[Narc]

Bench
20 x 9
50 x 6
70 x 1
80 x 1
80 x 1
80 x 1
80 x 1
80 x 1
80 x 1
80 x 1
80 x 1

Dips
x 6
+ 22.5 x 3
+ 21.25 x 3
+ 21.25 x 3
+ 21.25 x 3
+ 21.25 x 3
+ 21.25 x 3
+ 21.25 x 3

HARD

[Robert]

ooooh. nince session. 1 more set* and you'd have been a real man. *(21)

on a side note, i used 90 for todays benching and got 55433 :( not happy

[Narc]

there's a reason smolov says three weeks....

[Robert]

ha

[Narc]

squat tech'

20 x lots
40 x lots

hmmm, not good, i filmed it all and kept making adjustments and have discovered the following

1. i don't have the flexibility to PL squat to parallel, i can get to about 4 or 5" above parallel with good form, then my back starts to round, badly, and i get ALOT of pain in my adductors, hips and knees, so i try and compensate by letting my knees come forward and staying upright in the hole, i even tried with no bar, i get to that point and everything just feels like it's stretched as far as it can go and will snap (particularly my hamstrings) unless i stop going down or let my knees go forward and stay upright, the wider the stance the worse it is, although that's not the problem, it just exacerbates it, the annoying thing is i feel quite strong until i get to that point and then it's as if i am being crushed, i just can't move any further in that position

2. I can Olympic squat just fine, smooth, pain free, with good form, and a neutral spine all the way down to sitting on my calves in the hole

options are

1. sort it out, **** knows how, suggestions welcome

2. stick with olympic squatting, i'm not a competitive powerlifter, i do this for fun, so i guess it doesn't matter, although at the same time i don't want to just make up my own sport and be the only one playing it

[Narc]

found some shit on pubmed, looks like i have some reading to do.........

[Robert]

option 2 without a doubt.

[BengDogg]

option 2 same as me, im playing

[Icepick]

I feel your pain bro

[GoldenArrow]

I love the way when you decided to change to PL squats I said to you "You'll need to work on flexibility to hit parallel I bet" and you said you didnt........fast forward.....what 6 months? and now you realise you need to do it!

So.....WORK ON FLEXIBILITY!!!

[Narc]

:029:

[Brett]

Did you ever have trouble with sldl/etc.?

Stretch those hams.
:kinky:

[Narc]

Not really no, it's just when my hips get low that the problem arises

[Narc]

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

Paused rock bottom Oly squat
60 x 3
70 x 3
75 x 3
80 x 3
85 x 3
85 x 3

Dino chins
x 7
x 7
x 7

Sweet like honey, not tarred like marmite
My movie maker is well and truly ****ed so i can't post the vids, but yes they were round, although the 180 wasn't a 1rm <buff>

[666]

Good pull you slag. You're beating me now and you're skinny - got to sort my back out fast so I can set that straight!

[Narc]

:029:

oh if only you could see the vid to know just how skinny too....

[666]

:022: Soon I shall stop being such a wussy waster, then when my back's sorted I'll be power-eating and you shall be screwed. Mwahahahahahah....

[Narc]

I shall relish my time ahead while you are still a big dieting gay

[666]

Dieting is the worst form of torture that has ever existed. Though I'm going out for buffet chinese next Thursday and I intend to get my money's worth - I'm gonna weigh myself before and after to quantify my greed.

[Narc]

schesczuan (sp?) pork ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

[666]

Man I can practically smell the crisp duck pancakes, mmmmmmgghphfphgp.....

[Fred]

nice deadlift, the 200 is gonna fall soon methinks....

damn you

[Narc]

Thanks man, yeah onwards and upwards, i want it by september or i'll cry and stamp my feet

[LA]

Yeah good deads dude! look forward to some major DOMS!

[DMPM]

Nice one. It's a good feeling pulling 4 plates...

[Robert]

the day after it isn't :045:

[Narc]

cheers boys, it was actually 9 plates, everything i have, including four 1.25's, gym joining time.....

[Icepick]

Congrats dude on the 4plates, I would say that you are very smart and lucky that you did it towards the weekend that if unless you have to work in the weekend then you are truly screwed, good stuff still, yesterday you had 1000 posts ,today you have 1042…..

[NJ]

Nice Deads narc,mightily impressed.

You know which gym your going to yet ?

(It might be me being stupid but haven't the number of plates on a bar got to be equal considring its one aside)

[Narc]

Ice, cheers, lol, post whore ~~~~

Neil, Yep, shithole bb place in town, it has alot of plates though and as i only intend to deadlift in there 10 quid membership then 1.50 a session works out quite cheap

haha yeah 9 plates a side, 18 in total

4 x 20k
2 x 15k
2 x 10k
4 x 5k
2 x 2.5k
4 x 1.25k

so yeah, it was you being stupid :040:

[NJ]

:085: :102:

[Rayza]

Nice deadlifts Tim. It's kinda crazy how much your deadlift increases compared to your squat :017: .

[Narc]

Cheers, i know, i could do nothing but arm wrestling for a month and my DL would go up, i spent a month not training or eating and my DL went up, my squat and bench are a bastard

[Narc]

Bench
20 x 9
40 x 6
60 x 1
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

Military
20 x 6
40 x 1
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3
52.5 x 3

No sleep, and, curiously, no DOMS, yet.....
Been tentatively moving my bench grip out over the last six weeks or so from pinky on the ring to half a finger away from full width now, it's all a bit wobbly, wanted at least 8x3 on both but wasn't to be on my ****sexual bench press

[NJ]

I may have missed it but why are you increasing grip width,are you noticing an increase in strength with it ?

[Narc]

just trial and error really, there's less ROM, but basically i thought i'd see if i can bench better with a wide grip, if not i'll switch back, hard to tell just yet, need to get it right out and then stick with it for a few weeks

[Man of Steel]

Nice dead, did you not get a clip of it?

[GoldenArrow]

[:D]

[Narc]

I did, however, i can't edit it becasue my movie maker's ****ed, so it's 4mb, and still has the bits with me walking to the bar muttering, playing with the camera etc

and generally training in my boxer shorts

and spherical backness

hmmm, do i have any dignity left to preserve......

[Tricky]

ive been away. Great d/l.

[Narc]

Yay The Barrel's back!!! cheers man

[Narc]

Oly squat
20 x 9
40 x 6
60 x 1
80 x 1
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3

Row
60 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3
72.5 x 3

[uk machine]

i like the volume, :045:

[Narc]

Cheers, i don't :037:

[Narc]

Bench
20 x 10
40 x 5
60 x 1
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

Dips
x 6
+ 10 x 3
+ 15 x 3
+ 20 x 3
+ 22.5 x 3
+ 25 x 3
+ 27.5 x 2

Chins
x 8
+ 27.5 x no

Reps, argh :087:
Good session, easier than expected. weights were sitting there in the rucksack, so thought i'd see if i could chin it, i couldn't

[Narc]

Oly squat
20 x 10
60 x 5
80 x 5
85 x 5
90 x 5
92.5 x 5
95 x 5

Deadlift
60 x 8
100 x 4
140 x 1
140 x 1
140 x 1
140 x 1
140 x 1

Weighed 80kg this morning

[Narc]

My movie maker is working again, round backed 180 deadlift @ 78
excuse the boxers and the shouting

http://www.putfile.com/media.php?n=180--78-June-05

Feel free to abuse me on the shitty spherical backness

[Fred]

lmao i love the little squeek you make in EVERY vid :043:

Nice one.

[Narc]

Hehehehe yeah it's odd that innit!? I'd quite like to scream all the way up like some kinda headcase but i can't seem to do it

[GoldenArrow]

lmao i love you
Nice one.
The truth finally comes out!

[Fred]

i'm a boring ****!

yes you are

[Narc]

hahahahahahahahahahahahahahahahahahaha

[GoldenArrow]

I bought my personality off ebay for 2.50
You were robbed.

[Fred]

i'm waaaaaaaaaay too mature for this

[GoldenArrow]

That's asking for it!

EDIT: I'll leave it though, cause you need to concentrate on the rock

[BengDogg]

A 180kg dead at 80kg is good but you should of done 182.5 to break the 400lbs barrier.

still well done

[Narc]

Thanks, i would've, but i only have 180kg of plates, i'm joining a gym so i'll pull 190 in a couple weeks

[BengDogg]

cool

[Robert]

you'll do 200 in 4 weesk or i willl kick your arse you little shitbag

that 180 was too easy

work on your form

[Narc]

That sounds like a challenge Fluff

Yes

How?

[BengDogg]

you did make the 180 look easy

[Brett]

Great lifting, though Im one of those who value my back far too much to ever attempt 'round back lifting'.

IMO if your back rounds its too heavy. How much can you dead with a proper back.

[BengDogg]

Brooks kubik dismisses round back lifting many times in his preachings.

[Narc]

IMO if your back rounds its too heavy. How much can you dead with a proper back.

About 20kg :043:

I don't think it's all that bad, the sheer amount of people who do it (like every single conventional puller i've seen pulling a max) and have no problems has to tell you something, i'm not saying it's ideal, or something anyone should do on purpose, but provided you don't round to the point you take vertabrae past their end points it's not going to cripple you

you did make the 180 look easy

Cheers Mart, i was quite surprised tbh, it's amazing how much the 'walk up and pull like ****' approach gives me, i only do it on max attempts and it quite often makes them easier than the pull before

[uk machine]

yep, when i pull max, im sure theres a likle rounding of ze back. but when im pulling sub max, flat back form is the name of the game.

[Rayza]

It only takes one deadlift to mess you up for months. Train hard but also train safe.

Forget what others are telling you about upping the weight and concentrate and what you can pull with a straight back - without risking injury. It is just not worth taking that risk.