Blood Letting

[GoldenArrow]

not that i wear one becuase i'm not strong enough to need one unlike some.....
True.

1000th post mofo.

[Narc]

and you're the first on page 101, your room number

[Narc]

Anyway, some half assed training does occasionally go on in here too amidst the mire...

Bench
20 x 10
50 x 3
70 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

Pendlay
60 x 5
70 x 5
70 x 5
70 x 5
70 x 5

L flyes
2.5 x 10
2.5 x 10

Benching felt good today, apart from fighting the desire to press it MM style technique was quite good. lockout felt a little faster/easier than usual, volume and load are still notably down though :011:
Was thinking i might actualy use 5's for rowing and chinning, if i can bring myself to...

[NJ]

I'd prefer to see the banter,other than that 5's are ace,get some size on.

[Narc]

they are evil, but needs must i guess

[Robert]

If you fear it you probably need it.

[Narc]

i am scared of being bum raped :104:

[GoldenArrow]

Milner?

[Narc]

you too eh? I hear he's been making similair threats all over town....

[Narc]

Oly squats
20 x 10
60 x 3
90 x 1
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3

Shrugs
60 x 5
90 x 5
100 x 5
100 x 5
100 x 5

[JumboTron9million]

Good going Narc.

JBT

[666]

Nice session mate. :banana:

[Robert]

'at's more like it laddy..

[Icepick]

good stuff,why not save yourself the hassle and write 100 x3(x10) or similar

[Robert]

good stuff,why not save yourself the hassle and write 100 x3(x10) or similar
Because thats what I do and he copies me.


:046:

[Narc]

cheers boys

ice, dunno really, i train in my room and collapse by the computer between sets, just sort of fill shit in as i'm going so i don't forget where i am

hernia bitch, if i copied you i'd shit my guts when i squat, sound like i'm in hollyoaks, have a wonky head, play with flowers and shit, and spend my spare time modding my corsa, no fear

[Narc]

Dips
x 5
+15 x 5
+17.5 x 5
+20 x 5
+20 x 5
+20 x 5

BB rows
65 x 5
65 x 5
65 x 5
65 x 5

Bench (tech)
50 x 5
65 x 2
65 x 2
65 x 2
65 x 2

utter crap, too hot, not fun

[Narc]

Oly squats
20 x 10
60 x 3
90 x 1
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

Rack pulls (from bottom of kneecap)
100 x 3
140 x 3
160 x 3
170 x 3
180 x 3 PR

pain :089:

[Rogue_zero]

well don on the PR mate

[Tricky]

yup, fine rack pulling.

[666]

:026: Well in mate.

[Narc]

Cheers lads, feeling it today, post workout nutrition consisted of a litre of milk and a weetabix bar, then some 70% meat sliced turkey 4 1/2 hrs later, whoops

[PikeKing]

some 70% meat sliced turkey 4 1/2 hrs later


whats the other 30% then?

[Narc]

water, potato starch, lactose and milk protein, plus some other crap, emulsifioers and shit, lovely

[PikeKing]

water, potato starch, lactose and milk protein, plus some other crap, emulsifioers and shit, lovely

everything a growing boy needs

[Narc]

HAHAHA damn straight, i can confirm that weetabix bars are basically like fig rolls without the figs too btw

[NJ]

Has Buff The 2Pac Brother cut off your supply of whey or sumat ?

[Narc]

HAHAHAHA, nah i pretty much passed out in my power rack, then realised i was late for work, ran, well tried to run and infact 'fell on my feet' down the stairs and then realised in the car i hadn't eaten, had to get food from a petrol station and that was the best i could muster, the 4 1/2 hrs was because i forgot :021:

[PikeKing]

looks like you are following the pikeside nutritional guidelines

[Narc]

Pikemania baby :banana:

[Narc]

HA! just been into LIDL, wearing inzer tee (and no shoes of course) get to the cashier with;

144 weetabix
10 bananas
8 packets of chinese chicken
6 litres of milk
4 malt loaves
2 loaves of granary

cashier looks at it, up at me and my sexy inzer tee albeit in small, and says "whoah, this is your powerlifting food then is it? i bet you eat all that in a day?"
me; "kidding aren't you, that's just lunch man"

[PikeKing]

did u also mention that you lift in the U16s girls division?

[Narc]

Bench
20 x 10
60 x 3
70 x 1
80 x 3
80 x 3
80 x 2>F
80 x 2
80 x 2
80 x 2
70 x 4

Chins
x 5
+10 x 5
+10 x 4
+10 x 4

RC

FFS :011:

[Narc]

did u also mention that you lift in the U16s girls division?

only to get chicks though

[Angel Delight]

HAHAHAHA, nah i pretty much passed out in my power rack, then realised i was late for work, ran, well tried to run and infact 'fell on my feet' down the stairs and then realised in the car i hadn't eaten, had to get food from a petrol station and that was the best i could muster, the 4 1/2 hrs was because i forgot :021:


That is bizarre!

I LOVE FOOD, I LOVE EATING, I would never forget to eat, under any cirumstances!

[Narc]

Me either usually :106: eating rocks :027:

[Angel Delight]

Me either usually :106: eating rocks :027:

LOL

[Narc]

Some squat practice;

PL
20 x 10
60 x 8
60 x 8
90 x 2

Oly
90 x 2
90 x 2
90 x 2
90 x 2
90 x 2

Ok, thought i'd see how PL's felt, answer - shit and gay, some my fault (**** my adductors are weak and inflexible) some just the fact they are crap.

My oly's are looking good at the moment, apart from the inflexibility thing still, it's all good until about 2" below then my lower back rounds with alarming speed, the thing is i get a few kg from bouncing off my calves in the hole and i like going ATG so i really don't want to come up from higher, keep on stretching i guess......

[Narc]

Oly squat
20 x 10
60 x 3
90 x 1
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3
105 x 3

Shrugs
60 x 3
100 x 5
102.5 x 5
105 x 5
107.5 x 5
110 x 5

Supoib!

[NJ]

Nice Squatting Mr. Narc,trying to grow some traps as well i see...

[Robert]

Thought I'd post todays session in here as I want Tim's opinion on it:

Deadlift (D/O)
160x3
150x10x1

Rows and pulldowns
blah

[Icepick]

sweet squatting/dls narc/rob

[Tricky]

sq gooid

[666]

Yup, nice squatting Timotei.

[Narc]

thankee fellas :050: getting somewhere again

Aye neil, after some traps, they shrunk alot during my layoff and never grew back, probably because i haven't really deadlifted with any volume since

Rob ~~~~

[Narc]

Dips
x 5
+ 15 x 3
+ 20 x 5
+ 21.25 x 5
+ 22.5 x 5
+ 23.75 x 5
+ 25 x 5

Chins
x 5
+ 8.75 x 5
+ 8.75 x 5
+ 8.75 x 5
+ 8.75 x 5

Bench
50 x 5
70 x 2
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1
70 x 1

Good, total pumper session though, can't help feeling like i've done **** all afterwards

No rowing, it pisses me off

Some strange shit going on with bench, i've been pressing with my swearing finger on the rings for ages now, 4th set i tried pinky on the ring and it felt like 10kg had been taken off the bar, sprang off my chest like i was wearing a shirt, even proper close grip felt easier than what i've been using

BW 13st+ at all times now

Will **** dips off for OHP next week, been a while...

[Narc]

I need a horizontal pull, i detest BB rows and i don't have DB's, going to be doing horizontal pullups in place of rowing

http://www.t-nation.com/img/photos/05-143-training/INVRow.jpg

Thanks Andy

[666]

I'm considering them too. AKA fat boy chin ups!

[Tricky]

I can see that working well, especially as it is a more or less exactly opposing movement to benching. Ive tried it many moons ago though, and its very easy. Much easier than chinning, say. How are you gonna add weight? Backpack? :ninja:

[Narc]

Yeah i'll add weight with a backpack, and make it harder by raising my feet, was thinking i'll probably do them with my thickbar too... :028:

[PikeKing]

Do iso holds, it would be a case of OWNED = Narc

[Narc]

hehehehe, your excercise suggestions always own me

[Narc]

Oly squat
20 x 10
60 x 3
90 x 1
102.5 x 5
102.5 x 5
102.5 x 5
102.5 x 5
102.5 x 5

Die of heat exhaustion, overexertion and fluid loss
x 1

Deadlift
60 x 3
100 x 2
150 x 1
175 x 1
185 x 1 PR

Was supposed to be 140, 165, 185 but i put 10's on when it should have been 5's, thought things felt a bit heavy, anyway 407lbs and not too difficult at that :025:

[Stu]

Congrats on the PB, 200 in no time!

[Narc]

Thanks man, hope so yeah

[666]

Nice PR, especially after the squats.

[BengDogg]

High 5!!!

[Icepick]

sweet,nice squats as well,5x5 is where its at

[Black Knight]

Good result mate!

[BFT]

rockin, get your squat on now, 8*3 with 110kg and it will only be your bench which is totally appauling.

[Narc]

Cheers guys, Milner - ****

[Tricky]

that IS cool, better than my best by 5 and better than my current best by about 185! Also, yeah dont overlook the squatting, thats good shit. Get 110x5x5 in the next month.

[Narc]

Cheers Ben, i'll do my best

[uk machine]

congrats mate

[Narc]

Bench
20 x 10
60 x 3
70 x 1
80 x 3
80 x 3
80 x 3
80 x 3
80 x 2
80 x 2

Thickbar horizontal pull ups
x 5
x 5
+5 x 5
x 5
x 5
x 5

Cubans
10 x 15
10 x 15

shitty end to a good week :013: :012:

HPU's - bar was accross pins 3ft off the floor, feet up on an 18" or so box, body was parallel to the floor about 4" from the bottom of the pull, they're odd, they don't feel hard, but i can't quite touch the bar at the top, one of those things where it's hard to shake the feeling you're not really doing anything, will persist though and see what happens...

[Narc]

Oly squat
20 x 10
60 x 3
100 x 1
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

Hang powershrugs
100 x 5
105 x 5
110 x 5
115 x 5
115 x 5

Squats - awesome, flexibility definitely improving

Powershrugs - cool, able to get my shouldres up near my ears, ****ed up my skinny calves, and was a task for my pathetic chalkless d/o grip, so these should be useful to me in several ways

[NJ]

Top squatting Narc

[Black Knight]

Good session mate, thats some quality squatting.
Is 110 a predetermined weight/% or are you using what you feel capable of on the day?

[Narc]

Cheers guys

Yeah i knew i was going to use 110, and i knew it would be for triples, how many comes down to how i feel on the day, i'll stop when i doubt i have another set in me, though i always have a minimum target, usually 6.
I'm increasing the weight week to week by as much as i can without compromising volume, once i get into a rythmn when things are going right my progress is fairly steady and predictable

[Narc]

Military
20 x 10
40 x 3
50 x 5
52.5 x 5
55 x 5
55 x 5
55 x 5

Bench
50 x 4
65 x 2
65 x 2
65 x 2
65 x 2
65 x 2
65 x 2

Chins
x 3
+8.75 x 5
+8.75 x 5
+8.75 x 5
+8.75 x 5

Cubans
10 x 17
10 x 17

Not done any OH work in months, hurting right shoulder a lil bit, stability was poor, tuesday is officially gayday

[Narc]

Got my camera working again, one of yesterday's squat sets:

http://media.putfile.com/Movie5548

Alex reckons the descent is too fast, i reckon Alex is a fag, though i suppose that's besides the point, also, my back now;

[LA]

Squats look good to me - but what do I know!?. Is that Diesel Power by Prodigy that you have on? - awesome track.

Your Back is looking Great - Traps especially, decent biceps too when taking into account you don't isolate them much.

[PikeKing]

looking buff there Narc, squat looks fast, but theres no bounce

[Narc]

Yup that's Diesel power, tis an awesome track, surprised you could hear it over my huffing and puffing, had to turn the volume down as my neighbours garden is right outside my window and she was out there having tea :040:
Thanks man, slowly getting less skinny!

[Narc]

looking buff there Narc, squat looks fast, but theres no bounce

Cheers PK, you think the speed is not a problem then? Turner reckons it'll **** my knees

[PikeKing]

I dont think speed itself can damage your knees, it would be the bounce that would do it, I couldnt see anything but I only saw a few reps, if you asked if you should slow down a bit I would definately say yes though.

[Narc]

KK, cheers for the input, i'll slow it down over the next few weeks

[GoldenArrow]

Nice haircut.

[Narc]

:025:

[uk machine]

you look big in that pic

[Narc]

Cheers, i can assure you i'm not though :022:

[Icepick]

looking good

[Tricky]

You do look good in that back pic....i need your lower traps. But not your knife and fork haircut.

Squatting, your flexibility has improved but i would say you could still be a lot tighter through the PC and i also think your pelvis is rolling in the hole. I 've been having this problem too and this batty mobility shit that PK is always banging on about does actually seem to help.

[Narc]

Points taken, although, no knife and fork anymore, i've graduated to clippers, which i'm also shit with

[666]

You do look big in that pic - if you're not your waist must be tiny!

RE squats - divebomb baby!
EDIT: Your knees look like they're going forward a bit, so maybe you're sitting down rather than back.

[Narc]

Knees are going forward, they're oly's though

[666]

Oh, didn't know they were meant to. Fair enough then.

[Narc]

I don't know how to work photoshop, Alex does, which means there's a dog in my picture, nevertheless http://putfile.com/pic.php?pic=9/26317081793.jpg&s=x7

jan 05 at 153lbs and now at 183lbs, errrr, and a dog

[GoldenArrow]

The dog > you.

[DMPM]

Good gains. You're still leaner than a skinned rabbit though.

Eat.

[Narc]

Yup, will do

[Narc]

Oly squats
20 x 10
60 x 3
95 x 1
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

Sumo Deadlifts
60 x 3
100 x 2
130 x 1
140 x 1
150 x 1
160 x 1
170 x 1

Poor eats beforehand meant that was alot harder than it should've been.
Strangely the Sumos didn't screw my adductors like they have in the past, not quite a 1rm, had just had enough by then

[Tricky]

105x5 Oly....not to be sniffed at.

[Narc]

Cheers, i think i will sniff until it's 120x5x5 though

[Narc]

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 2

Thickbar horizontal pullups (2 sec iso)
x 5
x 5
x 5
x 5
x 5

L-Flyes
2.5 x 15
2.5 x 15

Still finding 80kg ****ing hard, i am the gayest
Did the HPU's supinated today, much better, able to touch bar with chest now

[Tricky]

Your bench really is proper bent.

Thickbar horizontal pullups (2 sec iso)
x 5
x 5
x 5
x 5
x 5


This I like.

[PikeKing]

Thickbar horizontal pullups (2 sec iso)
x 5
x 5
x 5
x 5
x 5

Did the HPU's supinated today, much better, able to touch bar with chest now

Can you not get your chest to the bar at all with a pronated grip?

[Narc]

Lol cheers Ben

PK, nope, get stuck about 3" away, wasn't quite making it on the last few reps today either, won't be adding weight until i am

[PikeKing]

how wides your grip on A, pronated and B, supinated

[Narc]

About the same, just outside shoulder width

[PikeKing]

how does that compare to your benching grip?

[Narc]

I Bench pinky on the ring, so it's a fair bit narrower, probably similair to my CGBP i guess

[PikeKing]

why not use the same grip?

[Narc]

Dunno, never liked pulling anythng with a wide grip, i'll give it a shot though

[Narc]

Oly squats
20 x 10
60 x 3
100 x 1
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3
115 x 3

Hang powershrugs
60 x 3
100 x 5
110 x 5
110 x 5
112.5 x 5
112.5 x 5

[Narc]

Dips
x 5
+ 15 x 2
+ 25 x 4F5
+ 25 x 4
+ 25 x 3F4
+ 25 x 3

Chins
x 5
+ 7.5 x 5
+ 7.5 x 5
+ 7.5 x 5
+ 7.5 x 5
+ 7.5 x 5

Cubans
10 x 18
10 x 18

Really didn't feel like training today

[Tricky]

http://www.thestorycircle.com/graphics/hugh_laurie.jpg

[Narc]

:046:

http://www.sunkhaze.org/life/red%20squirel_std.jpg

[Narc]

Oly squats
20 x 10
60 x 3
100 x 1
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5
107.5 x 5

Sumo DL
60 x 3
100 x 2
140 x 1
150 x 1
160 x 1
170 x 1

[Icepick]

nice squating as usual,so what are your thoughts on sumos,are you going to keep them

[Narc]

Thanks man, i think i'll probably persist with sumos, i round my back less and i could do with giving my PC more work what with all the quad dominant oly squatting i'm doing, definitely can't quite pull as much as with conventional yet though

[Black Knight]

Funny you should say that oly squats are quad dominant.
How deep are you squatting? I find that deep oly squats hit my hips/glutes quite effectively; though probably not as much as real wide, flat foot power stylee.

[PikeKing]

i was suprised how much i felt sumos in my hams when i did em the other week.

[Narc]

Oly's are ATG, definitely quad dominant with the high bar position and kness coming forward, they're hitting my glutes aswell for sure but doing **** all for my hammies

[Narc]

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

Thickbar horizontal pullups (2 sec iso)
x 5
x 5
x 5
x 5
x 5

L-Flyes
2.5 x 17
2.5 x 17

[Narc]

Oh yeah, tried wider grip on HPU's, not happeneing, nowhere near touching (ie. it's harder) and just doesn't feel right

[Tricky]

why dont you do some specialised bench routine. Sq and DL are ok (well DL is anyway) but you gotta sort your bench out.

[PikeKing]

Oh yeah, tried wider grip on HPU's, not happeneing, nowhere near touching (ie. it's harder) and just doesn't feel right

thats the point, weak mid back boy

[Narc]

Ben, because my squat is a way higher prioroty, my bench IS moving albeit slowly

Andy, true...

[Narc]

Oly squat
50 x 6
90 x 2
110 x 1
120 x 3
120 x 3
120 x 3
120 x 2F
120 x 1
120 x 1

Front squats
80 x 2

Oly 1/4 squats
160 x 5

BB shrugs
90 x 3
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Denied, slowed descent down which didn't help though, fronts easy but hurt wrists so quit, quarters easy but crushed me a little

[Icepick]

fecking hell!!you are really getting it done with the squats

[Narc]

Thanks man, not quite up to your ridiculous speed of progress but doing alright

[uk machine]

Nice olys

[666]

:027: Good stuff.

[Narc]

Cheers guys!

Bench
20 x 10
60 x 3
70 x 5
72.5 x 5
75 x 5
77.5 x 5
80 x 1
82.5 x 1 > Video (http://media.putfile.com/82585October05)
85 x 1

Chins
x 5
7.5 x 5
7.5 x 5
7.5 x 5
7.5 x 5
7.5 x 5

Cubans
10 x 20
10 x 20

[Fred]

****ing big arch

how hard was 85?

[Narc]

Aye it gets pretty big once i'm warmed up (oooer) i would touch the bar lower but i end up pressing backwards too far then and hitting the uprights.
Not easy but comfortable, should be good for 90+ fresh, so still gay but hopefully have 100 in 6 weeks or so...

[666]

That arch is just ridiculous! Could cut your ROM down by about 4 or 5 inches if you brought the bar down a bit lower.

[Narc]

Aye, like i say though i just end up pressing MM style and slamming into the uprights, if i had a lift off i'd do it

[Hallsy]

As above, that arch is mad :eek: I don't think that I arch much at all, if any. How much do you find it helps apart from the obvious reduction in ROM?

[Narc]

I'm much tighter like that, i find it easier to keep my scap retracted and i get more leg drive especially with my feet right back on my tippy toes though admittedly alot of feds won't allow that, my bench is shit so i'm not a very good advert for extreme arching but i can assure you it's even shitter without it

[Tricky]

good squatting. Shit benching. (still). :046:

[uk machine]

hallsy if you arch the lats get invovled more

[Hallsy]

ah right, might have a go at this then. I always thought it was just to reduce ROM, and considering I don't compete I never bothered doing it as felt full ROM was more beneficial. Generally as it gets to heaviest I just lay dead flat on the bench!! Have hit a slight sticking point at the mo so will try arching to see if it improves.

[Narc]

Oly squats
60 x 5
100 x 2
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Sumo DL
100 x 3
140 x 1
accidentally inhale liquid chalk and damn near pass out x 1
150 x 1
160 x 1
170 x 1
180 x 1

Squatting was excellent today, 60 felt like an empty bar, 100 felt like a toy, descent was much slower, form was great, felt flexible and strong, great fun, can't wait for 3 plates ATG, perhaps even within the month...

[NJ]

How the f*ck do you inhale LIQUID chalk !!!!!
Sumos not such a problem anymore ?

[Narc]

hehehe had my head a bit close to the bottle as i was getting it out, not the liquid just the fumes but they are pretty noxious.
Been stretching my adductors for weeks now and they're barely complaining about sumo anymore, quite pleased really as i'm not doing the whole drop and yank thing either which i do with conv and gives me quite alot

[LA]

Good squatting Narc. You've made alot of progress since the days of hack squats.

[Narc]

Cheers Lactic, aye, i doubt i could have squatted 70kg ATG in january :o :043:

[Tricky]

Yep, liking the squats. You're probly strongest you've ever been now eh? Vid this new improved form ;)

[Narc]

Yup, even with bench lol, haha kk i'll do a vid on monday

[the block]

flippin heck - your journal is 115 pages long! that must be some sort of record - at least an IC record!

[Narc]

hehehe yeah it's a beast

[Narc]

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
80 x 3
80 x 3

Thickbar horizontal pullups (wide grip)
x 5
x 5
x 5
x 5
x 5

L-Flyes
2.5 x 20
2.5 x 20

[Icepick]

nice vol on bench,put 90 on ffs

[jonnymills]

Good benching Narc. What's your max?

[Narc]

Not sure, 90 - 95 i guess, my bench is gayer than Dale Winton's poodle's pink rubber strap on

[Narc]

Oly squats
60 x 5
90 x 3
110 x 1
120 x 1F
110 x 3
110 x 1
115 x 1
120 x 1
125 x 1 PR
130 x F
130 x F

BB shrugs
90 x 3
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5

WTF!?!? Don't know what was wrong with me today, got down on the first squat and just sat there like i'd forgotten what to do, had to squat it back up from a dead stop, 110 triple felt heavy after that, then it got a bit easier again, then i was shit again, weird as ****, not at all happy, don't know if i'm overreached or what although after that shit i probably am

[NJ]

Why did you bother with the 110 x 3 and not x 1 if your going for a 1 rep max ?

[Narc]

I didn't know what i was going for, it was supposed to be 120x6x3, that obviously wasn't happening so i stuck 110 on, the triple was hard then when i unracked it again it felt easier so i changed my mind and decided to get an easy PR to salvage something from the session

[NJ]

When you explain it like that,it was a f*ck up wasn't it :021: :D

[Narc]

LOL, yes, a total ****** of a session, i was expecting it to be good and had no idea what to do when it went shit, i probbaly should have deloaded, but i am a ****

[666]

WTF!?!? Don't know what was wrong with me today, got down on the first squat and just sat there like i'd forgotten what to do,


Man, this is more intense than that time I forgot how to sit down...

Still, it's a PR at least, but I know exactly how you feel.

[Narc]

Haha, pisser! :043: I only just watched that one too

[uk machine]

Not sure, 90 - 95 i guess, my bench is gayer than Dale Winton's poodle's pink rubber strap on
:046:
nice oly i couldnt do that, nor do i want to try oly squatting :033:

[Narc]

I think you could somehow, oly squatting rules :038:

[Narc]

Bench
20 x 10
60 x 3
72.5 x 5
75 x 5
77.5 x 5
80 x 5
82.5 x 1
85 x 1
87.5 x 1

Chins
x 5
7.5 x 5
7.5 x 5
7.5 x 5
7.5 x 5
7.5 x 5

Cubans
10 x 20
10 x 20

[Tricky]

Tim For Fooks Sake Stick 90 On The Bar

[Narc]

:046:

no

[Icepick]

Good work narcissus

[the block]

90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 -90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 - 90 !!!!!!!!!!!1111111111111!!!!!!12345678910111213141 51617181920212223242526272829303132333435363738394 041 - Ninety!

[666]

That'd be far too many singles.

[Narc]

Someone say 90?

[Narc]

Bodyweight 190lbs PR!

[Tricky]

~~~~~

[666]

Good stuff! Keep eating, 100kgs is only 2 stone away!

[Narc]

Oly squats
60 x 5
100 x 2
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 4F
112.5 x 4F
100 x 2
100 x 2

BB shrugs
102.5 x 5
102.5 x 5
102.5 x 5

Hmmm

[NJ]

After your last Oly squat exploits that seems fairly solid to me.

[Narc]

Yeah i guess, still the first time i've missed any on 5x5 for weeks and weeks though, other than the tiniest of colds i don't know why the sudden problem

[666]

Might not be a problem, just get them next week. If you could add 2.5kg ever week you'd be squatting around 250kg this time next year and that ain't happening.

[Narc]

Bench
20 x 10
60 x 3
75 x 3
77.5 x 3
80 x 3
82.5 x 3
85 x 3
87.5 x 1
90 x 1
Close grip no arch
70 x 5
70 x 5

2" Rows
50 x 5
65 x 5
70 x 5
70 x 5
72.5 x 5
72.5 x 5
72.5 x 5

L-Flyes
2.5 x 20
2.5 x 20

Pleasing

[Icepick]

:banana: :banana:

[666]

Was it easy or a max?

[Narc]

Trying to shorten the video but movie maker is being a **** again, errrrmm, it was touch and go, slow, may have gotten 92.5 but no more, more happy with the 85/3 tbh. Think i needed a little variation in my benching for a while, in terms of volume and load at least, rather than just endless triples with the same weight

[uk machine]

do fi bench good routine lots of reps but with a peak,congrats on pb, sounds like u had a mental block on that weight!

[the block]

i would post the 90's again but i think you got the message! :041:

[Icepick]

just a quickie as to why you max like that?i would have just gone 80,90,95etc...last time i maxed out i went 100,120,140

[Narc]

I wasn't really maxing mate, just building up to the heaviest triple i could with plenty of volume on the way up and a couple of singles to finish. I'm not going to bother maxing properly for a while, it's been so long since i have that i'm in the position now where i can just whack a couple of singles on the end of a session and get a PR without the CNS drain that comes from a full on 1rm, ATM i don't want to sacrifice anything for progress, if that means waiting a little longer than i need to for 140/100/200 then so be it

[Narc]

do fi bench good routine lots of reps but with a peak,congrats on pb, sounds like u had a mental block on that weight!

Did you say reps???? :021: ;)

Thanks mate, wasn't actualy a PR, i benched that back in 1943 or whenever but my bench got hit super hard by the layoffs, 92.5 will be a PR. Not really a mental block, more of a physical one :022:

[Narc]

Oly squat
60 x 6
100 x 1
110 x 3
112.5 x 3
115 x 3
117.5 x 3
120 x 3
122.5 x 3
125 x 3

BB shrugs
62.5 x 5
102.5 x 5
102.5 x 5
102.5 x 5
105 x 5
105 x 5

I have quite a nasty ear infection, and apart from the pain when moving my jaw or lying down, the endless clicking and popping and the loss of hearing, by far the worst bit is when my BP goes up during a lift and it feels not unlike someone is driving a blunt instrument through my eardrum, otherwise a decent enjoyable session though form went to shit on the last two with 125

[Hallsy]

Bad news about the ear infection, I've had trouble with mine lately being blocked all the time but that's more to do with a cold I think. I used to quite reguarly get that strange feling in ears like my eardrum was about to burst during heavy lifting, hasn;t happened for a while though.

Things are coming along well with your lifts :) I haven't trained for 3 weeks now and really don;t know why :( Busy, ankle injury, garage full of shite - lazy I guess!!

[Narc]

I've had problems with that ear ever since i burst the drum while diving in Jamaica last year, drives me mad, especially the tinnitus, that shit is enough to make you want to kill.
Cheers things are going alright at the moment. 3 weeks, man i think i'd go mad without training for 3 weeks!

[Hallsy]

I am going mad - as well as shrinking!! Really pissed with myself inside as I had been on & off for a while anyway but started to pick up again pretty solidly in the past couple of months. Don;t think it helps that my training partner went back to uni either, I'll definately get out in that garage tonight!!

[uk machine]

Did you say reps???? :021: ;)

Thanks mate, wasn't actualy a PR, i benched than back in 1943 or whenever but my bench got hit super hard by the layoffs, 92.5 will be a PR. Not really a mental block, more of a physical one :022:
Yeh i werent too much a fan of reps, but for bench its great.had some great pumps in chest whilst doing it :040: it put my pb up by 5 kg not too bad as i only did like 2-3 weeks whilst on it :033:

[Narc]

5kg on bench is sweet, that's like 50% of my 1rm! :087:

[uk machine]

:046:

[Narc]

Bench
20 x 10
60 x 3
75 x 1
80 x 1
85 x 1
85 x 1
85 x 1
85 x 1
85 x 1
85 x 1
85 x 1
85 x 1
85 x 1
85 x 1
close grip no arch
72.5 x 4

Chins
x 5
6.25 x 5
6.25 x 5
6.25 x 5
6.25 x 5
6.25 x 5

Cubans
10 x 20
10 x 20

[PikeKing]

95

[Narc]

Lmao!

[Tricky]

90 finally! And very decent squatting too sunshine.

[Narc]

Thanks Ben!

[Narc]

Oly squat
60 x 5
100 x 2
110 x 5
112.5 x 5
112.5 x 5
115 x 5
115 x 5

Sumo DL
100 x 3
135 x 1
155 x 1
175 x 1
185 x 1

[666]

Nice session. :026:

[Tricky]

agreed

[Icepick]

I dont :)

[Narc]

cheers, lol

[Narc]

Bench
20 x 10
60 x 3
75 x 5
77.5 x 5
80 x 5
80 x 4
80 x 4

2" Pendlay
50 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5

L-Flyes
2.5 x 20
2.5 x 20

****ing benching.....

[Tricky]

What the **** is it that you're doing wrong? Your DL is respectable, your squat is progressing but your bench is just ****ing gay. Im not having a go. Well. Not exactly anyway but are you sure you're not just doing something fundamentally wrong?

Bench is where you lie on your back and press the bar from chest to lockout yeah...?

;)

[Narc]

LMAO, i'm beginning to wonder mate, i'm pretty sure my technique is quite good, i am at a loss

[Tricky]

Well surely you need to be looking at a complete change in pushing routine then no?

Im FAR from a bench expert but ive been caning the OHP's and PP's recently and when ive come back to benching its gone ok. So maybe hit them hard? Or something different. But why not overhaul.

[Narc]

Perhaps, tbh i've tried plenty of things before and made the same tortoiselike progress whatever i did, my ohp is ok-high relative to my bench, i don't think it's any one weakness holding me back i'm just a gangly armed farmer boy who's shit at benching, and i'm pretty much of the opinion if i want to get better at benching i need to bench not ohp/board press/bottom position etc etc, i agree i could possibly do with changing something though. Thing is i'd never prioritise my bench over my squat or dl so i'm not doing a specialisation routine or anything which to my mind means all i can really do is keep plugging away albeit with different rep ranges etc, if you have any suggestions though they're more than welcome

[the block]

with you on the prioritising thing: when i did my bench routine it was brilliant as it got my confidence up with heavy weights for reps which i've never done before. but it sort of knocks everything else out of sync and unless i'm competing specifically for bench (which i'm not) then i dont think its worth doing again.

having said that - if i'm bored or stuck then maybe, but not just because progress is slow. just keep plodding away.

[uk machine]

yup stick with just pure bench, its the only thing thats putting my bench bigger, is funny enough is benching. just keep plugging away, the gains will come buddy

[Icepick]

agreed

[Narc]

Oly squat
60 x 6
100 x 3
125 x 1
125 x 1
125 x 1
125 x 1
125 x F same as other day, just stopped at the bottom like i'd forgotten what to do next
125 x 1
125 x 1
125 x F

ATG Front squat
60 x 3
80 x 3
90 x 1
100 x 1 wrists can't take any more

Snatch grip shrugs
100 x 5
100 x 5
100 x 5
regular grip
105 x 5
105 x 5

Bit shit all in all, trying to slow squat descent down while maintaing some progress is proving to be a bit of a pisser

[uk machine]

are you front squatting with the hard man grip i take it? ive stopped it, theres no use for it unless your a competitive oly lifter, imo.

[Narc]

clean grip yeah, i never front squat i just thought i would have a go seeing as i'd managed **** all volume on the oly's and they weren't feeling right, i see your point though

[PikeKing]

are you front squatting with the hard man grip i take it? ive stopped it, theres no use for it unless your a competitive oly lifter, imo.

I agree with that, dont need to use the clean grip, I dont anymore.

[uk machine]

yeh, cheers for confirming that pikeking. the way i look at it your not actually gaining anything from it.

[Fred]

do you not gain some wrist strength from it?

i personally use clean grip because i find it hard to balance the cross grip

[Tricky]

yeah i agree with Freddy. CG uses more wrist, forearms and lats than gay grip. And i think its harder on the core.

[Narc]

Bench
20 x 10
60 x 3
75 x 3
77.5 x 3
80 x 3
82.5 x 3
82.5 x 3
82.5 x 2
close grip no arch
72.5 x 5

2" Pendlay
50 x 5
65 x 5
67.5 x 5
70 x 5
72.5 x 5
75 x 5

Cubans
10 x 20
10 x 20

[Narc]

Oly squat
60 x 5
100 x 2
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

Sumo DL
100 x 3
140 x 1
160 x 1
160 x 1
switch to conv
160 x 1
160 x 1
160 x 1

So, while i am grateful that i'm alot more flexible than i used to be it seems to be manifesting itself in making my oly squat deeper, i think that may have been the factor in my recent drop in progress, i thought i was ATG before, but apparantly not, on a plus note i really don't think it's physically possible for me to get any deeper now, i need some oly shoes.
Not feeling the DL's today, or rather i WAS feeling them and that was the problem, ****ing adductors again, and just felt weak and knackered by then so stopped early, form was shit. Oh and my shins are bleeding like hell :025:

http://x10.putfile.com/10/29910320777.gif (http://www.putfile.com)

[Icepick]

when are we going to see you give up this atg crap and give pl squat a go again :016:

[Narc]

NEVER!!.

[Narc]

Bench
20 x 10
60 x 3
70 x 1
80 x 5
80 x 5
80 x 5
80 x 5 last rep all over the place
80 x 4

2" Rows
50 x 5
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5

L-Flyes
2.5 x 20
2.5 x 20

Grip seriously struggling with that bastard thickbar, especialy if i grab it off centre which i frequently do as i've never actually marked it

[Narc]

Oly squat
60 x 5
100 x 2
112.5 x 2
122.5 x 2
122.5 x 2
122.5 x 2
122.5 x 2
122.5 x 1
122.5 x 1
122.5 x 1
122.5 x 1

Shrugs
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5

bit shit :015:

also, ****ing bar jumped off my traps with 100kg and landed on a big ripe spot, savage :022:

[Tricky]

good squatting kidda

[Narc]

Bench
20 x 10
60 x 4
80 x 2
85 x 2
85 x 2
85 x 1F
85 x 2
85 x 2
85 x 2
close grip no arch
72.5 x 6 ass came off bench on last rep

BB rows
72.5 x 5
75 x 5
77.5 x 5
80 x 5
80 x 5

Cubans
15 x 15
15 x 15

rowing a bit easier on the barbie bar

[PikeKing]

these bentover rows or rows on a bench?

[Narc]

bent over

[Narc]

Oly squat
60 x 5
100 x 2
110 x 5
112.5 x 5
115 x 5
117.5 x 5
120 x 4F

Deadlift sumo/conv
100 x 3
150 x 1 / 1
160 x 1 (http://media.putfile.com/160-sumo) / 1 (http://media.putfile.com/160-conv)
170 x 1 / 1 (http://media.putfile.com/170-conv)
180 x didn't bother / 1

OH lunges
20 x 8 horrid

170 conv seems worryingly slow but i wasn't resting between sets, took a couple minutes and 180 was piss, oh and the rounding worse cos my erectors stick out :o

[PikeKing]

we want an OH lunge vid!

[Narc]

lol, i knew you'd say that

[Fred]

yep dont believe you did them

and do u really expect me to do 3 sets of oh lunges if u do 1?

[Narc]

ffs, i was ****ed by then, i will do more on monday AND GET A VID!

[Scourge]

Deadlift sumo/conv
100 x 3
150 x 1 / 1
160 x 1 (http://media.putfile.com/160-sumo) / 1 (http://media.putfile.com/160-conv)
170 x 1 / 1 (http://media.putfile.com/170-conv)
180 x didn't bother / 1

Mmmm... Lordosilicious.

[Tricky]

160 x 1 (http://media.putfile.com/160-sumo) / 1 (http://media.putfile.com/160-conv)


worst.rounding.ever ;)

OH lunges
20 x 8 horrid

that ****ing rules though. ~~~~

[PikeKing]

Cheeeeeriiiiiiiiisssstttt!

[Narc]

yOU ALl ****ING loVE IT!!!11

[uk machine]

how long have you dl this way? im starting to feel that peoples back can tolerate quite a degree of back rounding,

[Narc]

As long as i've deadlifted, and used to round more than that, i always thought i was arching until i filmed myself for the first time, shit proprioception i guess, i have a better feel for how much i'm rounding now, i've never injured myself deadlifting, i wouldn't do it ideally but i agree i don't think it's anywhere near as dangerous as many think, and it gives you drain pipe erectors :025:

[PikeKing]

you asked for it

bollocks i was gonna write but about the dangerous of round back lifting heavy loads but to tired, take this instead!

http://www.iron-city.net/coolstuff/gaygaygaygay3ca.gif

[uk machine]

lol
just watched again, and crikey thats some roundage, but i cant talk so

[Narc]

Lmao

[Narc]

Bench
20 x 10
60 x 3
72.5 x 1
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3
82.5 x 3

BB Rows
75 x 5
77.5 x 5
80 x 5
80 x 5
80 x 5

L-Flyes
2.5 x 20
2.5 x 20

Left forearm extensors have been hurting for a couple weeks, especially now after deadlifting yesterday. and right R/C has been sore for several days

[Narc]

Did some vertical jumps and box jumps and shit today, damn i can get high now, did one over a railing a little higher than my belly button, forward a foot over a concrete ledge and 6ft down to the beach FREE RUNNING BABY!!

[Narc]

I FINALLY joined the gym in town today, it's a samll place which has no staff just an old guy who comes in for an hour in the morning, there's a lot of shit, very old machines, as in 1970's old, BUT there's a squat rack which although narrow will be sufficient, several oly bars, tons of plates, DB's up to 50kg, an olympic bench and a hyperextension bench. The old guy told me that flat bb bench, incline db bench, flyes and cable crossovers was a good chest workout and that squatting twice a week as well as deadlifting was too much :043: there is a ****ing great trench in the floor where people deadlift which led me to believe strong people go there but apparently "3 plates is about what our heavyweights are using" oh man i can't wait to pull 200 on my first visit, there's one small guy who used to compete at PL that goes there and the owner who's out of town is an ex pl'er. there's an ex competitive bb'er and i have seen a couple of large ****s loitering round there, looking forward to it actually, will be good to train around some big folks even if they are all flufy bb'ers, i'm thinking i might do one of my bench days in there too so i can use db's and sort out my slightly weaker left side, right i'm off for a carvery ~~~~

[Dildo69]

Hey Narc, progress on your dead weight is pretty good, still think you should try and cut out the rounding though untill your pulling heavier, at these weights i reckon your better off with as close to perfect tech as possible and leave the rounding till your pulling a bit heavier. Also it looks like there compensating for lack of explosive hammy/glute strength.

You might not injure yourself doing the deadlift but the force on the discs is huge and u might find it goes when u bend over to pick up a pencil!! I agree though its prb not as dangerous as many people make out.

[Fred]

whats the reasoning behind that?

if doing 200kg will **** his back by round backing it, then how is 250kg or 300kg going to make it less likely? :017:

[Dildo69]

I didnt say it would make it less likely at that weight?

[Fred]

no you didnt state a weight, but you said 'leave the rounding till your pulling a bit heavier'

[Dildo69]

Yes because its a tool you can throw in when your reaching a real limit/ceiling/sticking point or whatever, at the weights Narc is pulling (still imppresive btw) there is plenty of room for improvment with good form. Leave the round backing till you really need it or your on the platform.

[Fred]

A moment ago you were saying not to do it because he will get injured.

'You might not injure yourself doing the deadlift but the force on the discs is huge and u might find it goes when u bend over to pick up a pencil!! I agree though its prb not as dangerous as many people make out.'

Just doesn't make sense to me...

[Dildo69]

No i never said at any point dont do it, i cant see anywhere where i say that, in fact i actually say twice in my first post that he could do it. Nothing i said was an absolute, thats why the word "might" is there.

He might deadlift like that forever and be completly fine.

He might one day bend down to tie his shoe lace or pick up 50kg to take it from the hang and his back goes.

What i was saying was the injury might not actually occur when deadlifting but when it goes it could still be caused by deadlifting.

Of course he might be fine forever. All im saying is why increase the risk untill your really pulling heavy when you could prob prgress slightly safer for now?

[Fred]

mmmkay, i kinda see your point

[jonnymills]

But obviously 200kg is heavy for Narc. So are you saying he shouldn't lift heavy any more?

[Narc]

I can see your point (Dildo) it does increase the stress on discs/lumbar spine, but then so does deadlifting over not deadlifting, it would definitely be wiser to pull at whatever weight i can pull flat backed, and i have thought about it, but i'm not sure i'm man enough to do it, i mean it's the advice i'd give if it were someone else, but....

[Dildo69]

I can see your point (Dildo) it does increase the stress on discs/lumbar spine, but then so does deadlifting over not deadlifting, it would definitely be wiser to pull at whatever weight i can pull flat backed, and i have thought about it, but i'm not sure i'm man enough to do it, i mean it's the advice i'd give if it were someone else, but....

Yeh cool dude, i know what you mean.

It was just a thought nothing more.....having read your journal and talked training with you before id guessed you had prob considered this, was just throwing it out there just in case :)

[Dildo69]

But obviously 200kg is heavy for Narc. So are you saying he shouldn't lift heavy any more?

No.