View Full Version : Blood Letting
Bench
20 x 9
40 x 6
60 x 1
70 x 3
72.5 x 3
75 x 3
77.5 x 3
80 x 3
82.5 x 2
Military
20 x 6
40 x 3
45 x 3
50 x 3
55 x 3
60 x 2
65 x F PP x 1
Chins
x 5
+ 10 x 5
+ 10 x 5
+ 10 x 5
Bench went well, thought i'd used 12.5 for chins, i hadn't, i hate them
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.
It's got nothing to do with what others are telling me munchkin, i've done my own research on this and come to my own conclusions, give me some examples of people who've been injured from round back deadlifting or some research that proves it will injure me and i'll listen, but i've found next to nothing. All i've come up with is an enormous majority of elite class lifters who do round and have never had trouble with it, and plenty of research to suggest it's all hysteria
"Both sumo and conventional styles have been studied extensively but minimal research has been done in what I call a semi round back style which may contra-indicate some previous research with regards to lumbar spine loading.
The semi round back style involves a similar initial set up to the conventional style but the hip girdle is set at a higher start position for the initial pull. This position would be almost a quarter squat position with the upper back kept flat and at a ten degree lean to the floor, as opposed to forty five degrees lean suggested in many texts.
Previous research has suggested that a person maybe more biomechanical efficient in the quarter squat position than in the half squat position. Studies have indicated that greater loads can be used in the partial quarter squat movement than the half squat (Siff, 2000).
The semi round method also allows for the bar to travel in a straight line. The shortest distance between two points is a straight line, therefore this can decrease the distance of travel. The conventional method causes the lifters lower limbs to shift forward in the starting position. This will cause the bar to travel in a 'S' type motion with the load moving away from the body and then moving back towards the body once the load has cleared the knees.
This gives rise to the idea of trying to turn the deadlift into the quarter squat motion but the load being off the floor. For this to occur, the lifter must have an extremely strong upper and lower back. The higher starting position can reduce the displacement of the load and therefore in turn reduce the amount of work performed.
Studies by Horn (1988)
This type of lifting conflicts with much of the research that suggests correct deadlift form. In the absence of previous research, experiential evidence has indicated that using the semi round back method has resulted in three athletes breaking world deadlift records in WPC and WDFPL federations. Other competition results include a further five lifters who have broken Victorian state and Australian national records. This may be due to reduced bar displacement and therefore reducing the amount of work performed
If employed correctly, the semi round back method may lead to greater competition totals for the powerlifter. "
BengDogg
08-07-2005, 14:02
The only people i know who get injured are always benchers, pulling maxes all the time may be more risky but i too have never seen evidence of people getting injured, do so at your own risk
Thats ineresting reading narc.As i've said before i can't say for certain what caused my injury but looking back there were a few things that were different that day,like after warming up my back was incredibly pumped which it isn't normally the case,the bar had slipped out of my hands near the bottom of the lift in the lowering phase on the previous rep plus a few other things and the injury occured with a 135kg sumo when about 4 weeks prior i'd pulled 140kg conv so i didn't consider it beyond my reach.
I'm not as well read to pass comment on round back v flat but it gives something to think about.
GoldenArrow
08-07-2005, 14:12
If you know what you're doing and pay attention, you won't get hurt doing anything.
Most people lack one of those qualities, then get hurt.
GoldenArrow
08-07-2005, 14:18
:D
...says the guy who ****ed his back squatting on monday
I've read a couple of similar articles re: round back lifting, including another one by Siff where he argues that pulling oly lifts with a round back can help improve acceleration on the bar. Another article I remember talked about pulling deads with a round back (particularly the upper back) and how it's the way to go.
That said, I also know that KMP fooked her back good and proper pulling a heavy dead badly. This was before she started training with me, so I'm not entirely sure what she was doing wrong on that occasion, but it's a reminder that you need to know what you're doing.
My advice - Do as much research as you can on round back lifting. Make sure you're an educated round back lifter who's using a certain form for a certain reason, not somebody who's using a couple of random articles to justify their shitty technique.
somebody who's using a couple of random articles to justify their shitty technique.
I love how 'to the point' Ian is getting these days.
Hehehe, i hope i'm the former, i can't pull well with a flat back, some may remember in my last journal me compaining alot about the bar being too far from my shins all the time, and we know i have flexibility issues with low hips.
The way i pull now there's no wasted movement, the bar travels in a straight line close to my body all the way up and i'm completely comfortable.
I know the possible/theoretical dangers of round back deadlifting if you take it too far, i do however film and analyze every pull, and have a good sense of what i'm doing/how round i am during the lift.
I've also read alot about rounded upper back being the way to go, i think that's pretty much accepted that an S back position is ideal, as opposed to a complete arch
I love how 'to the point' Ian is getting these days.
Glad you approve... :D
Hmmm, i think i may have ****ed myself a lil' bit, went bouldering yesterday, landed hard from a fall, and now i can't put any weight on my right heel :022:
Doh. Total number of healthy lifters on Iron City = ~0
Hehehe, i've been doing a little internet self diagnosis and am pretty sure it's just a bruised heel which should 'heel' :043: in a few days hopefully, fingers crossed it'll only mean missing one squat session, still a pisser cos the weather's beautiful and i wanted to go out again today
Dynamic unilateral squat (i.e. hop) everywhere you want to go?
Doh. Total number of healthy lifters on Iron City = ~0
im certainly not one :022:
Fair enough mate. I will watch with interest. :045:
Doh. Total number of healthy lifters on Iron City = ~0
LMAO.
GoldenArrow
11-07-2005, 07:24
I'm OK! ME Squat today though, so I'll see if I can **** myself up again...
Felling better already, i'm tempted to swallow a few ibuprofen and try and train through it.....
It's only a bruise you big jessie! Get squatting.
this weekend:
i got stabbed, again
i had a wooden katana broken over my back (2" thick and made of red oak)
i climbed a moutnain in shorts and sandals and about 100m of that was through nettles and brambels
my legs are still bleeding
my shin bone hurts becuase my mate threw a knife at me
i wasted £13 on a rubber coated wooden katana that snapped when i hit tom ON THE ARSE
i got a sandal thrown at my bollocks
i tried to jump a fence and lost
i got the shit kicked out of me by 3 mates for throwing a handful of rocks at them
i got major cramps when laying low, hunting and scaring the shit out of some teenagers in te forest
AND I AM STILL TRAINING
man the **** up
also, take my advice, never, ever go to bala with 3 friends and a load of beer and weapons
EDIT: and sunburn
just a bruise maybe, but i couldn't walk on it 48 hrs ago, anyway, i'm going to try
rob, you're a queen, i have no skin on my chest/stomach from sliding down a rock on it, let alone my hands....
you have no skin on your chest cos alice wouldn't stop whipping you
this weekend:
i got stabbed, again
i had a wooden katana broken over my back (2" thick and made of red oak)
i climbed a moutnain in shorts and sandals and about 100m of that was through nettles and brambels
my legs are still bleeding
my shin bone hurts becuase my mate threw a knife at me
i wasted £13 on a rubber coated wooden katana that snapped when i hit tom ON THE ARSE
i got a sandal thrown at my bollocks
i tried to jump a fence and lost
i got the shit kicked out of me by 3 mates for throwing a handful of rocks at them
i got major cramps when laying low, hunting and scaring the shit out of some teenagers in te forest
AND I AM STILL TRAINING
man the **** up
also, take my advice, never, ever go to bala with 3 friends and a load of beer and weapons
EDIT: and sunburn
Whats that film where rich guys hunt homeless people for sport?
Rob, just so you know, i am going to kidney punch you in september
GoldenArrow
11-07-2005, 11:01
Whats that film where rich guys hunt homeless people for sport?
Predator ;)
hahahahahahahahahaa
kidney punch me. all the way from frome, when i will be in florida?
also, dont open that letter bomb will you :)
Oly squat
20 x 9
45 x 3
70 x 3
90 x 3
92.5 x 3
95 x 3
97.5 x 3
100 x 3
102.5 x 3 PR
Pendlay
60 x 6
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
:022:
Horrible, glad i did it though, trying to drive through the side of my foot to take pressure of the heel, form all over the place, walking it out was savage, decided not to push for the 105, 5x5 @ 92.5 on thursday, 100x6x3 next week.....
BengDogg
11-07-2005, 13:14
Just be careful, otherwise your back wil be injured too
Whats that film where rich guys hunt homeless people for sport?
Surviving the game, with Ice T
form all over the place
thats not like you....
actually your trainings going pretty alright at the moment i says
Hahahaha, cheers bastard face, my form is only questionable on DL's now, oly squat (when my foot isn't ****ed) and bench are sweet like honey, and the DL's only dodgy if you are a total handbag lifter queen
Bench
20 x 10
40 x 5
60 x 5
65 x 5
70 x 5
75 x 5
80 x 2
Dips
x 6
+ 25 x 3
+ 25 x 3
+ 25 x 3
+ 25 x 3
Two handed plate curls
15 x 10
15 x 10
Too far forward on bench, lost all my arch unracking 80, pissed off pause after 2nd rep thinking this is shit i'm going to fail, so gave up there rather than strain like a twat.
Dips were hard as ****
Also my foot is throbbing today
Were dips hard cos' they were heavy or because you were pissed off with your benching ?
Heavy, i suck It could be worse, at least you didn't hit yourself in the face when you were doing plate curls :016: .
and the DL's only dodgy if you are a total handbag lifter queen
Id rather be a queen lifting handbags well into my 50s than a cripple at 30. :045:
Ive bookmarked this page and will post it later when you can view it from your traction machine. :D
Oly squat
20 x 10
60 x 5
80 x 1
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
92.5 x 5
Deadlift
60 x 4
100 x 2
135 x 1
155 x 1
155 x 1
The heat was incredible today, i've never sweated so much in my life, very nearly passed out after the second DL, i feel sick now
My foot is not enjoying itself either, it's gone all green on either side of my ankle :087: and is hurting like hell :022:
Good squatting. Going to jump to 100 next week? LOL.
... it's gone all green on either side of my ankle...
Isn't gangerene poisonous ?
Good squatting. Going to jump to 100 next week? LOL.
yes actually, 100x6x3 on monday, provided i don't **** myself up climbing again on sunday
so probably no
also, bastard
Isn't gangerene poisonous ?
LOL, i was hoping it was just general skank from me being a feral ****, but alas it's still there after a shower, and quite swollen
squat 100 already. you NEED to be doing worksets with 100.
You'll know its gangrene when you turn and walk away from the rack and your foot doesn't come with you.
Get it checked out you muppet.
squat 100 already. you NEED to be doing worksets with 100.
oh cause 100 will make all the difference from 95, if what you mean is - you're squat is ****ing embarassing what the hell is wrong with you i wouldn't even have the balls to post anythng less than 100 then fine
You'll know its gangrene when you turn and walk away from the rack and your foot doesn't come with you.
Get it checked out you muppet.
that would be cool
it takes several decades to get a docs appointment round here, i generally only go afters somethings been bothering me for 6 months or more, last time i went she didn't even know who i was
i know this is goign to sound gay, but that is what i was going to post. then i thought, nah, i'll get banned again
i know this is goign to sound gay, but that is what i was going to post. then i thought, nah, i'll get banned again
I don't get ya,do you mean the muppet bit,you think you'd get banned for that ?
you're squat is ****ing embarassing what the hell is wrong with you i wouldn't even have the balls to post anythng less than 100 then fine...
Oh right,i get ya now :023:
:043: yeah, that's fine, i know :022:
Just had a cheeky nighttime weigh in, 183lbs woooooooooo
200, then i'll drop the fat
Heres a little tip: your ankles should only be green if you work a steady job as a garden gnome.
Get it sorted, while you can still train.
Hehehehe, if the green hasn't turned a dim yellow by monday i'll see the doc, i'm sure it can't be anything more than a bruise, i mean i know i'm a double hard bastard and everything but i don't think even i could squat on a fractured heel.
I need to OHP today but other than that it's R&R till sunday, pleeeeeeenty of time
Bench
20 x 9
40 x 6
60 x 1
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
77.5 x 3
Chins
x 6
+ 12.5 x 3
+ 13.75 x 3
+ 15 x 3
+ 16.25 x 3
+ 17.5 x 3
Cool
Didn't feel like OHP'ing, thought i'd give my heel a rest, trained to AC/DC and old skool Korn ~~~~ bench just kept going up so i carried on till 10x3 to beat Mart :040:
I need to start doing door frame pull ups and shit again for bouldering training, i used to be able to do about 15 on the 20mm lip of my door and 10 on the 15mm one, now i can do 2, 3 at a push and none respectively :011: :018:
:
I need to start doing door frame pull ups and shit again for bouldering training, i used to be able to do about 15 on the 20mm lip of my door and 10 on the 15mm one, now i can do 2, 3 at a push and none respectively :011: :018:
Weren't you about 9 stone then tho?
Nice volume on the bench
BengDogg
15-07-2005, 14:29
nice benching lil man
Nice benching. Those chin-ups sound nasty - think I'll steer well clear of trying them and just stick to eating.
Oly squat
20 x 10
60 x 3
80 x 1
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
Chins
x 6
+ 15 x 3
+ 15 x 3
+ 15 x 3
+ 15 x 3
+ 15 x 3
Heel still trashed, couldn't climb yesterday, still can't even walk properly, becoming concerned. eaten little more than fresh air this weekend.
Anyway, other than the horrendous foot pain :022: good session
Well done with the squat. That's some nice work Tim :038: .
Thanks guys, let's just hope i'm wrong in thinking i may have a calcaneous compression fracture, seeing doc tomorrow, highly out of character, i'll be washing next
Thanks guys, let's just hope i'm wrong in thinking i may have a calcaneous compression fracture, seeing doc tomorrow, highly out of character, i'll be washing next
About f**king time...
Oly squat
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
About ****ing time..
:036:
I was gonna do 97.5 x 10x 3 just to piss you off but i didn't fancy walking it out ten times
Bench
20 x 10
60 x 5
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
Dips
x 6
+ 25 x 3
+ 25 x 3
+ 25 x 3
+ 25 x 3
+ 25 x 3
:118: benching was tough, arms felt like dead weight after that, beginner gains definitely warn off on the dips now, probably put them first next week and just bench some low strain singles at 80 afterwards, a break from 5x5 would be welcome :hail:
That's some nice benching Narc. When are you next gonna do a single?
Cheers, i might do one to break the 200lbs barrier soon, or i might just wait till it'll be a 100kg attempt
GoldenArrow
19-07-2005, 13:32
Freak!
Thanks Ian, Sparrow reckons i have scoliosis :022:
GoldenArrow
19-07-2005, 13:50
Providing it IS your left heel you've broken, I would say that's what's causing it.
Cheers, i might do one to break the 200lbs barrier soon, or i might just wait till it'll be a 100kg attemptThat reminds me, I broke the 200lb barrier yesterday with a 92.5kg bench at 82.4kg bodyweight. I missed a 95kg bench by the skin of my teeth, but I guarantee you that in 2 weeks time I will make it my bitch :036: .
It's my right heel though, doc was completely ****ing useless, spent the entire time asking me what I thought i'd done, told me to go to A&E, i can't, i have to go to work
Also, jumped on the scales in there while she was out of the room, 77kg, think mine must weigh heavy
Thanks Ian, Sparrow reckons i have scoliosis :022:
My doc thinks I do too... :( She's sending me for an x-ray.
I refuse to have anything else wrong with me, it's just not possible, this will be my third visit to hospital in 6 months, the first two ended in surgery, this had better not, if it does, people will die, that is to say, more people than will already die as a result of however long i am out for anyway, **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** **** ****
Man of Steel
19-07-2005, 21:37
I hope you've not got a broken heel. When I broke mine I was in hospital for two weeks, on crutches for four months, and five years on I still walk with a limp :088:
Thanks for that, ****, how did you do it? give me more details
Man of Steel
19-07-2005, 21:59
Sorry, couldn't resist :D
It was a bad combination of vodka, whisky, a lampost and me trying to get to the other side of a 10ft wall. After getting my foot x-rayed the doc said I had sprained my ankle and sent me home for four days. Then the hospital called me and said there might be some complications, and I'd better go back to get it x-rayed again :013:
****, i was really hoping you'd say oh yeah i fell 100ft and smashed it to pieces, so could you walk alright before you got it x-rayed? did they operate?
Man of Steel
20-07-2005, 20:05
It was smashed to pieces so they had to screw a plate to it with eight screws. I couldn't put any weight on it without agonising pain. Now my heel's fine, it's just my ankle that still gives me jip from the jump.
Nice result! What's up? Just a bit battered but nothing to worry about?
Yeah, tbh they didn't seem too sure, they couldn't understand why it wasn't healed by now, i failed to mention the fact i'd squatted three times since and have been walking everywhere i guess
Oly squat
20 x 10
60 x 5
80 x 5
85 x 5
90 x 5
95 x 5
100 x 5
Chins
x 5
+ 11.75 x 5
+ 11.75 x 5
+ 11.75 x 5
+ 11.75 x 5
no pain no gain, or some shit.... saw stars a plenty on last set of squats, the pain/heat/exhaustion/lack of sleep all colluded to try and kick my arse, Sparrow style.
Goals for next week; 110x3 then 102.5x5x3 and 97.5x5x5, unless my foot heals and i finally join this gym, and can thus attempt a 185-190 deadlift
Hey Narc why do you do Olympic Squats?
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
I love olympic squatting, no ****ing about trying to get just deep enough to be legal and wondering if you really did improve from last week or just squatted slightly higher, ass to grass is where it's at, they feel so much more natural to me too, i love 'em
BengDogg
21-07-2005, 16:45
I love olympic squatting, no ****ing about trying to get just deep enough to be legal and wondering if you really did improve from last week or just squatted slightly higher, ass to grass is where it's at, they feel so much more natural to me too, i love 'em
Can i get a halleluya! :035:
GoldenArrow
21-07-2005, 16:49
I love olympic squatting, no ****ing about trying to get just deep enough to be legal and wondering if you really did improve from last week or just squatted slightly higher, ass to grass is where it's at, they feel so much more natural to me too, i love 'em
Just use a box then! :p
Also, freak. I hate oly squats.
Bench
20 x 10
60 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
Shrugs
80 x 5
100 x 5
110 x 5
120 x 3
105 x 5
105 x 5
Need to warm up more, first set nearly ****ed me. Finally back benching what i was before my appendix ruptured, can't believe it's taken this long, though i guess i am about 10kg lighter.
Shrugs are the gayest thing since preacher curls and strength coach stalkers, won't be doing them again.
Going away for the weekend, copious quantities of expensive food shall be consumed.
Oly squat
20 x 10
60 x 3
100 x 1
110 x 2
102.5 x 3
102.5 x 3
102.5 x 3
102.5 x 3
Chins
x 6
+ 15 x 3
+ 15 x 3
+ 15 x 3
+ 15 x 3
+ 15 x 3
:015:
shrugs rule
you are gay
excelent sperm rules
do 6x3 next time you fag
no
no
'enlightened' sperm
yes, i just couldn't be ****ed today, couldn't find the groove
the weight on the chins is coming on tho...
are you still doing them on a fat, rotating pole ?
Am i ****, no way i could that on the thickbar, my hands are pretty small and my grip dies quickly
Dips
x 9
+ 15 x 3
+ 30 x 1 PR
+ 35 x 1 PR
+ 40 x 1 PR
+ 35 x 1
+ 25 x 3
Bench
60 x 3
70 x 1
75 x 1
75 x 1
80 x 1
80 x 1
80 x 1
80 x 1
80 x 1
80 x 1
the weight on the chins is coming on tho...
are you still doing them on a fat, rotating pole ?
The only people that do that are me and Ian, IIRC. Narc is a chicken shit and believes his small hands excuse him from such acts of manlyness. Then again, Squirrel, he is form the south.. which, incidentally, is where your traitorous ass resides these days, is it not?
Dips
x 9
+ 15 x 3
+ 30 x 1 PR
+ 35 x 1 PR
+ 40 x 1 PR
+ 35 x 1
+ 25 x 3
Bench
60 x 3
70 x 1
75 x 1
75 x 1
80 x 1
80 x 1
80 x 1
80 x 1
80 x 1
80 x 1
Whats with the gay exercises first and the crappy benching performance?
pleb
benching was sposed to be low strain, technique stuff, back to 5x5 next week
Why low strain bench if your straining heavily on some other gay exercise like dips? Your ****ing CNS makes no distinction between strain here or there. Strain is strain in terms of over-reaching. Too much of it in any form and you're ****ed. De-load properly or train properly, don't **** about.
Don't let Alice's comment about that roast chicken having bigger pecs than you get to you.. beauty is in the eye of the beholder!
look ****face, i want a big dip, i'm not ****ing about and i'm not deloading, just playing with my technique at 90% ish, i wouldn't have gotten anywhere near 5x5 with 77.5 this week, and i felt like a break from it, and seeing what i could dip, so that's what i did
i am twirling a screw in my hand right now, it's a big ****er, 'bout 3" long and quite wide, it's a wee bit rusty, i am going to screw it into your left eyeball right down to the smooth bit, then i'm going to secure your head to the floor by vice clamps on each ear and play with my slide hammer
LMAO. Is that the one Alice nailed your balls to the headboard with?
No, it's a special one i'm cultivating rust on and dipping in arsenic just for you
Is that the arsenic she..
I am auditioning for hollyoaks
:043:
rude. thats just rude.
I love young boys.
the weight on the chins is coming on tho...
are you still doing them on a fat, rotating pole ?
no, i couldnt do it, im too weak etc...
KNACKERS. You see the only reason i really posted the 1st was inthe hope that you still were and would say "yes" and then i could give you loads of shit about gripping a fat pole and your chin banging off it.
Then again, Squirrel, he is form the south.. which, incidentally, is where your traitorous ass resides these days, is it not?
FATMAN PARTYBOY REDSQUIRRELBODYREDSQUIRRELHEAD WOBBLINGLITTLEBEETLEJUICEBARRELMAN
KNACKERS. You see the only reason i really posted the 1st was inthe hope that you still were and would say "yes" and then i could give you loads of shit about gripping a fat pole and your chin banging off it.
foolish child
Oly squat
20 x 10
60 x 5
80 x 2
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
Deadlift
60 x 8
100 x 4
140 x 1
142.5 x 1
145 x 1
147.5 x 1
150 x 1
152.5 x 1
155 x 1
157.5 x 1
160 x 1
162.5 x 1
165 x 1
167.5 x 1
170 x 1
Training's been a bit lame this week, mind's been on other things, eating and sleeping have been minimal to non existent and i haven't really been making the effort, so ****ed off the 97.5 i was intending to lift and tried to salvage something today, cranked up some thrash metal, shouted a bit, threw some shit about, slapped myself and generally tried to incite performance.
Last two sets of squats were murder, form totally ****ed, just pure blind straining and pain, final rep i hit my sticking point, stopped completely, legs just seemed to turn off, back went from arched to round, clenched my teeth and felt my face nearly burst, then kinda unrounded my back which started the bar moving again and gm'd it up the rest of the way.
Deadlifting was Rob's fault;
Drunk. says:
i DARE you to get 140 and just keep adding 2.5kg till you die
seemed like a fun idea..............was actually, haven't deadlifted with any volume for aaaaages, ain't deadlifting just the coolest thing!?!?!?!
Blood, sweat and tears session
Heart currently doing about 300bpm, couldn't be ****ed with resting much between deads, stars everywhere, i think i am fading, half a box of glucose someone.......
Oh, heel is feeling goodish, able to take some weight again as long as there's no impact
Very well done! Keep that shit up. Sweeeeeeeeeet pulling.
yeah that shit was bullet
Cheers Ben ,got some IMS in my erectors now, can't wait for that 'ahhhhh' trying to get out of bed tomorrow and my back reminds what i did the day before, happy days.........
:022: :022: :022: :022:
hamstrings, lower back, posterior delts, erectors and glutes especially from straining like **** to lock that 170 out, benching today is going to be a bastard, arching hurts enough without mega back doms
Excellent :043: Get it done...
Bench
20 x 10
60 x 3
70 x 1
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
Cheat curls
40 x 6
40 x 6
40 x 6
OW
Didn't quite get the volume i wanted on bench
No ****ing way i was power cleaning anything with these DOMS, so no OHP again, and i sure as **** wasn't chinning or rowing, so i did some pumper shit (wrists were uncharacteristically tolerant) for the ladies and because my bi's were the only part of my body not seething with pain.
Comfortably adding 2.5k to my squat a week, and just about 2.5k every two weeks to my bench, which is as good or better than i've ever done, specificity and simplicity is where it's at, if i weren't such a queen i'd drop the dips.
I am not gaining weight :012:
Feeling pretty shot, last time i listen to Hernia boy
Pure hatred by Chaimaira is my new rage inciting training tool, "I. HAAAATE. EVERYOOONE. I. HAAAAATE. EVERYOOOOONE. AND I HATE AND I HATE EVRYOOOOOOOOOOOONNNE. OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOAAAAAAAAAAAHHHHH!! !!!"
Oly squat
20 x 10
60 x 5
100 x 1
115 x 1 PR
120 x F
120 x 1 PR
110 x 1
110 x F
100 x 1
100 x 1
100 x 1
100 x 1
100 x 1
100 x 1
100 x 1
100 x 1
Chins
x 6
+ 10 x 3
+ 12.5 x 3
+ 15 x 3
+ 17.5 x 3
+ 20 x 3
Going away for 2 weeks on Saturday, walking the south west coast path around cornwall, so not exactly rest but i'm overreaching anyway, the early straining ****ed me up today though, i hate failing, mentally and physically it screws up all my subsequent lifts
Chins were ok, but bw is low at the moment
Oly squat
120 x 1 PRWell done Narc :041: . I thought you would never get there. Enjoy your break.
Rayza
This message is hidden because Rayza is on your ignore list..
GoldenArrow
01-08-2005, 13:18
Can't help you, he's on mine too...
'Well done Narc . I thought you would never get there. Enjoy your break.'
:)
BengDogg
01-08-2005, 15:09
good stuff narc!
120kg Oly. squat *should* mean at least a 140kg power squat, for most people anyways.
Saying that, if you use Alex as an exmaple, it would eman about a 340kg power squat.
BengDogg
01-08-2005, 15:37
or me 125 oly = les tan 140 power, still getting the grove though and i go quite deep on p squat
BengDogg
01-08-2005, 15:49
yet.........
Rayza
This message is hidden because Rayza is on your ignore list.
PMSL! :044:
thats quality Timmy. Well done. especially good to fail on it then go back and nail it. i find it so hard mentally to do that. Nice one.
Thanks man
Super ill yesterday, chronic shits, dizzy as ****, passed out trying to run to the toilet, couldn't find a bucket to take back to my room so had to use a wok, coudn't get out of work, then the van broke down so i didn't get back until stupid o clock, here's my diet
9am whey
1:30pm half an mrp
4pm whey
1am whey
estimate about 500cals. max
how the hell are you such a sickly child ?
I don't know, it's ridiculous, i've spent more time ill this year than not, i swear i've only been like this since i started training, ****ing weight lifting
Super ill yesterday, chronic shits, [...] couldn't find a bucket to take back to my room so had to use a wok.
Anybody for a meal at Narc's?
PikeKing
04-08-2005, 10:19
hang on.....were you shitting in the wok?
nah the wok was just for puking, anyone for phad phrik gai? extra sweetcorn....
Bench
20 x 10
60 x 3
80 x 1
90 x F
85 x 1
Oly squats
60 x 4 **** this
crap, no energy, motivation, confidence, strength
and about a milion little niggling pains, stiff as a board
BengDogg
04-08-2005, 12:56
yummy, narcs lean mean frying machine, so good he puked in it
Bench
20 x 10
60 x 3
80 x 1
90 x F
85 x 1
Oly squats
60 x 4 **** this
crap, no energy, motivation, confidence, strength
and about a milion little niggling pains, stiff as a board
have a nicne time on hol and eat lots. you will laugh about this in a few weeks.
nice going,still dont know how you are capable of 8 triples at 80 and still fail at 90
Thanks Rob, will do
Ice, me either, guess i'm still ill, the fetid, fuscous jet of excrement i just painted the toilet bowl with would suggest so too
GoldenArrow
17-08-2005, 13:08
:(
He's away.
:088: :010: :009: :089:
:Wizard:
Is he going to return as a dragon then? That'd be awesome. Dragons rule.
:Wizard:
I am back, walked from Falmouth to St ives, about 100 miles, sore and surnburnt, good stuff though, Cornwall rules, ate lots, bit leaner but don't seem to have lost any weight ~~~~
GoldenArrow
17-08-2005, 20:32
TIMMMMMMAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA YYYYYYYYYYYY!!!!!!!!!!!!!!!!!!!!!!!!11111111111111 111111
http://shopping.artistdirect.com/admall/assets/product_images/large/009412SP.gif
http://www.planetunreal.com/uedlab/images/VoicepackFAQ/Voicepackmain/timmy.gif
Nice to see ya back mate :026:
Nice Trecking Narc! Cornwall certainly does rule!!!
Cheers guys
Oly squat
20 x 10
60 x 5
80 x 5
85 x 5
90 x 5
90 x 3
90 x 3
Deadlift
60 x 8
100 x 4
130 x 1
140 x 1
150 x 1
160 x 1
160 x 1
Quads cramping up, very tight and quite painful, blatantly not rested from walk, blatantly gay
Wost session ever. Looks like one of milners workouts.
milner, it wasn't that bad, jesus
Squat more! :035:
I'm with this man on this one!
What you shoudl ahve done:
"no ***** I am not coming to cornwall, i ahve to squat/bench"
What you did:
"enjoy myself at the expense of my life, i mean total"
the aboveis a joke. you're just detrained a little.
BengDogg
18-08-2005, 15:44
yes you should live for your training and nothing else ever!!!! Like a sholin monk but a plifter one
:005:
My strength is like Alex's sorceress
Bench
20 x 10
40 x 6
60 x 3
65 x 3
70 x 3
72.5 x 3
75 x 3
77.5 x 3
Chins
x 6
+ 10 x 3
+ 12.5 x 3
+ 15 x 3
+ 17.5 x 3
Crippling DOMS (hams, glutes, quads, lower back) made all the worse from knowing they're the result of a piss poor performance, after yesterday was prepared for the worst today, and pretty much got it, need to get a good weekend's face stuffing and sleeping in then hit it hard next week
uk machine
19-08-2005, 15:19
sounds like a plan,rest up mate itll come back
:005:
My strength is like Alex's sorceress
How can your strength be ugly?
Oly squat
20 x 10
60 x 3
80 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
Chins
x 6
+ 12.5 x 3
+ 12.5 x 3
+ 12.5 x 3
+ 12.5 x 3
+ 12.5 x 3
+ 12.5 x 3
Thursday's squat session really trashed me, massive DOMS all weekend, still present today, lost 10k+ on my squat in 3 weeks, ground which is likely to take me at least another four to retread, so that's quite annoying really :013:
Pissed off with not knowing what i weigh i dragged a load of plates into my bathroom, that's right folks, i didn't think of taking the scales to the weights :021: they are infact correct after all, so i am 176-182 depending on the time of day, which is cool, long term i would like to hit 200 just for fun then drop down to a lean 180-185
Why do you think it will take up to 4 weeks to get that back,judging by the volume on the squats there i think you will get it back in a fortnight :023:
cos i'm a cynical bastard :112:
BengDogg
22-08-2005, 17:36
some fine training
Cheers guys, feel like hitting it hard now after the break :kinky:
Bench
20 x 15
60 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Dips
+ 10 x 5
+ 15 x that would require the ability to breathe, a function i have seemingly been rendered inable of
Stretching x 10 mins <buff>
OK, i have poor hip flexibility, i don't find it as much of a problem now i'm olympic squatting, but it's still a problem, so i'm going to sort it, shoulders also aren't great so they're getting done too.
Got horrendous ass DOMS, and my achilles, particularly on my right foot with the damaged heel are tight/sore as **** in the mornings ever since i finished the walk, other than that, healthy for once.
I naturally want to press back quite far when i bench, which is impossible as i can't unrack it from as far forward as i want to be, so i end up either hitting the uprights or having to press in an unnatural plane, very annoying, need a lift off. I must be getting a shitload of leg drive because the lactic acid build up in my quads is one of the hardest parts of benching at the moment.
I hate 5's
GoldenArrow
23-08-2005, 13:02
I kept unintentionally racking the bar last week when i was doing DE, so it means you rule :banana:
5 weetabix
whey
4 figs and a plum
milk
coffee
bowl of fruit and fibre
milk
cottage cheese with pineapple
marinated seafood salad
apricots
glucose
whey
1/2 a malt loaf
chicken
kebab thing with chicken and vegetables
rice
houmous and cheese sandwhiches on rye
mixed seeds
whey
ostrich biltong
cottage cheese
ostrich biltong
Whats that (and i don't mean the ostrich part smart ass)
PikeKing
23-08-2005, 14:15
dried, salted meat isnt it?
LMAO, yeah same as jerky, i love the stuff, there's an ostrich farm up in north devon, you should try the steaks ~~~~ lean as **** and full of iron iirc
alternative airplane style answer:
it's a large flightless bird, but that's not important right now
dried, salted meat isnt it?
The South African version of jerky methinks.
LMAO, yeah same as jerky, i love the stuff, there's an ostrich farm up in north devon, you should try the steaks ~~~~ lean as **** and full of iron iirc
alternative airplane style answer:
it's a large flightless bird, but that's not important right now
Ye,tried it abroad last year,was very nice.
The South African version of jerky methinks.
Doh! Slooooooooooow connection...
From the leaflet they gave me when i bought it at a farmers market
you can mail order it
www.westcountryostrich.co.uk
From the leaflet they gave me when i bought it at a farmers market
www.westcountryostrich.co.uk
Nice one,mail order is an interesting option...
You tried any of the other stuff like mince etc ?
talking of jerky, i wanna make some. and i remember you had a receipe aaaaaaaages ago. If you've got it can you PM me? ta. :049:
No just the steaks which were awesome, they go to exeter farmers market every month so i'm gonna get some of the other stuff next time
talking of jerky, i wanna make some. and i remember you had a receipe aaaaaaaages ago. If you've got it can you PM me? ta. :049:
no worries, gtg work in a minute, but i'll send you it tonight
Found an ostrich farm in Lincolnshire and they go to my local market to,RESULT!!!!.
Thanks Narc,would've never thought of looking if you hadn't posted your eats today :038:
Oly squat
20 x 15
60 x 5
80 x 1
90 x 5
92.5 x 5
95 x 5
95 x 5
95 x 4F5
Deadlift
60 x 6
100 x 3
130 x 1
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1
145 x 1
Really didn't feel like putting the weight up on the squats, and judging by my form on the last sets, i shouldn't have, just can't stand covering old ground, let alone finding it hard.
What with 90% of the joint movement in my deadlift being the unrounding of my back with my erector spinae, they ache, but are becoming thick as ****
Seeing as you're heavyish, but not very strong ATM, are you fat then ?
P.S. keep pluggin away, it'll come back. if you're bored do something else (excersises).
Bench
20 x 10
60 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
Chins
x 6
+ 13.75 x 3
+ 13.75 x 3
+ 13.75 x 3
+ 13.75 x 3
As predicted strength taking as long to return as it did to get originally :011:
Goals for end of year
145/105/210 - 460 @ <86 wilks 300+
<12%
sort out poor hip flexibility
stay healthy/uninjured
threesome with the olsen twins
threesome with the olsen twins
Need to feed them up a bit first - they're too skinny now.
GoldenArrow
27-08-2005, 23:23
put them on the TIMAAAAAAAAAAAY! diet, they'll have put on 10% bodyfat in no time!
GoldenArrow
27-08-2005, 23:26
Does that night we spent together not count then? :D
BengDogg
28-08-2005, 06:03
Need to feed them up a bit first - they're too skinny now.
I will feed them lots of man milk down thier throats :035: <buff>
An excellent source of protein for them.
Nooooooooooooooooooooooooooooooooooooooooooooo
where's the picture gone?
Oly squat
20 x 10
60 x 3
85 x 1
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
Chins
+5 x 3
+10 x 3
+15 x 3
+15 x 3
Should've stuffed more weight on really but i was having too much fun, squatting hasn't felt easy (well at least assuredly comfortable) like that in ages, the difference? Trained at 6ish instead of 1ish, or to put it another way about 1500 calories :032:
Twatted my knee on the rack carrying a 20 over, hurt like **** and knee felt like it was going to explode for the first couple sets, then started to swell later on making movement tricky, need to ice it
JumboTron9million
29-08-2005, 19:13
Decent squats. Well done on noticing that food = streength, even in the very short term.
Good luck with the olsens.
Cheers JBT, you always seem to drop in here during my weak stages lol, the squats are gay lately/still but i should have 3 plates ATG before the end of the year provided no more of my viscera self destruct in the mean time
RE the olsens, luck won't be needed :025:
JumboTron9million
30-08-2005, 08:58
Dude,
when I'm done with em it'll be like throwing a sausage up a close anyway so yer welcome to them.
Bench
20 x 10
50 x 3
70 x 1
75 x 3
72.5 x 4
72.5 x 4
72.5 x 3
72.5 x 4
Dips
x 5
+ 10 x 3
+ 15 x 3
+ 20 x 3
+ 22.5 x 3
+ 25 x 3
Cubans
10 x 10
Appauling :mad:
Need to sort some things out with my benching, get more comfortabe and confident with my technique which i'm not able to do while i'm straining, just doen't feel at all right at the moment. Plan for tuesdays from now on is to ohp or dip first and LSSF benching afterwards
Shouldn't you do it more frequently than once a week then?
BengDogg
30-08-2005, 12:49
agreed this is why i bench every other session. as mine was crap
yes, that will be twice a week, i'll still be benching triples on fridays, it's just very hard to work on your technique if you're straining all the time
BengDogg
31-08-2005, 05:15
yeah, that is why when i learnt wide benching i was doing 10 sets of triples so i could work the form.
Oly squat
20 x 10
60 x 3
90 x 1
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
Deadlift
60 x 4
100 x 2
135 x 1
155 x 1
155 x 1
155 x 1
155 x 1
155 x 1
uk machine
01-09-2005, 23:23
good session, basic but effective!
Cheers Mike
Making a few slight changes to my routine at the moment;
Oly squat - triples
Upper back/trap work - not sure yet, need hypertophy here
Dips or OHP - triples or fives
Bench (tech/LSSF/DE/whatever) - singles or doubles >70%
Chin or row - triples
RC
Oly squat - fives
Deadlift - singles at anywhere above 70% depending on how i feel
Bench - triples
Chin or row - triples
RC
Aye
monday
tuesday
thursday
friday
Cool. i'm uninjured :035:
as yet...
So your back on the dbol then?
:040:
where the **** has this dbol shit come form, marmite trying to get his own back?
Tim says:
Please tell them I am not on dbol, edit your post..!!
Drunk. says:
Ok, what to?
Tim says:
"Hi, I'm Robert and I'm a fag."
Drunk. says:
FFS just man up and tell them what marmite told me..
you are ****ing lucky you're not coming to the meet
Yes of course I am.
Wouldn't want to meet a 170lb farmer with roid rage ina dark alley now would I?
no dark alley required, i'd just drive over your neanderthal ass in my tractor and feed your remains to the pigs, cumface
Now you've gone and made me cry.
Lazy, hard to please and easily bored. says:
lets stich that little queer up
Drunk. says:
OK then.
well, Milner IS coming..........
jnadskhkugbvlierabbfvwakejb
100pages
,dnfkjdbajkfbdskjbvfkjd
nearly there
GoldenArrow
02-09-2005, 12:45
May I please remain in this space,
For darts screach by my desires,
May I please remain in this space,
For darts screach by my desires,
Art thou not human man (x 8)
Not human man art thou
Life threatening lifestyles,
A hitman, a nun, lovers,
Life threatening lifestyles,
A hitman, a nun, lovers,
Art thou not human man (x 8)
Not human man art thou
Clock men for they will fail,
Fear not the gods that come from the sky,
Long not for the one who've lost their way,
Arise as did the gods ninti,
Arise as did the gods ninti,
Arise as did the gods ninti, and ishkur, ishkur
bet you all wish you could put 5kg on your bench in just 100 pages of journal!!!!!
Why bother when we can just buy new equipment
infact that's a quote isn't it?
GoldenArrow
02-09-2005, 13:00
You're a quote. from Julian Clary
Red is the colour of jokes on rugged. It means you dont have to embarass yourself by adding :047: at the end of soemthing.
i know, hence "why in red, it's a quote isn't it?" as it's no joke surely...
GoldenArrow
02-09-2005, 13:08
Unlike your squats
ooooh below the belt :022:
not that i wear one becuase i'm not a cheater fag like some.....
vBulletin® v3.8.4, Copyright ©2000-2012, Jelsoft Enterprises Ltd.