View Full Version : Blood Letting
Odyssey 161 is dead, i blame rob entirely because he was the last person to post in it before it went nuts and self destructed :(
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.
Have you deleted it and are you changing your routine for the new journal
It deleted itslef mate, fcuk knows why, routine will be the same
Just noticed i appear to have lost half my post count aswell :012:
THE ROUTINE
Monday
Bench press 6 x 3
3 board or lockouts - submaximal singles/doubles
BB row 3 x 4
Tuesday
Squat 6 x 4
Box squat 4 x 2
RDL 3 x 4
Thursday
CGBP 3 x 4
Bottom position or paused bench - submaximal singles / doubles
Military 4 x 4
Friday
Deadlift 8 x 1
Rack pull 4 x 1
Bottom position, paused or front squats - submaximal singles / doubles
Weekend
Random selection of plate curls, plate pinches, farmers walk etc...
With a 1 or 3rm attempt on one lift a week, 1/4 squats, core + grip work thrown in here and there and plenty of active recovery stuff.
PikeKing
07-02-2005, 11:02
something funny has indeed been going on, narcs old journal seems to have been played with by someone with high level access, but i'm positive that none of the mods have done this, it does seem strange and I can not find the answer.
your post count has dropped because your journal obviously contributed to your total posts
So is Narcs old Journal still around then?
Who is trying to sabotage me goddam it? :013:
Mwuhahahahahahahahaha :036: :029: :066:
February 7th - 167lbs / 76kg
Bench press 1rm
40 x 5
60 x 2
75 x 1
87.5 x F
85 x F
80 x 1
70 x 3 - 3 - 3 - 3 - 3
BB rows
60 x 4
85 x 4 bit iffy
82.5 x 4 - 4
Reverse BB curls
35 x 5 - 4
Well that was shit, first one was close, stopped about 4 - 6 inches off chest, board presses from there on thursday, the rest were nowhere near, fvck knows. Also both erectors quite painful today.
any chance one of the mods could correct my speling mistake? [phoenix not pheonix] as it wont let me do it myself
PikeKing
07-02-2005, 13:40
i'm gonna start charging you by the hour soon
:D ya know i loves ya a2a
BengDogg
07-02-2005, 20:31
Don't know what happened to you journal mate, it wasnt me but good luck with this one, i do mine on word incase anything happens i have a copy back to dec 13/03
February 8th - 168lbs / 76.5kg
Squats
40 x 6
60 x 4
70 x 4 - 4
75 x 4 - 4 - 4 - 4
Box squats
65 x 2
70 x 2
72.5 x 2 - 2
GM's
60 x 4
62.5 x 4
12 stone :041:
Had part of my left big toenail removed a couple hours ago so squatted before the local anaesthetic wore off
Still using the box for depth [10 3/4" ] on regular squats, still appauling but finding the groove i think, i suck out of the hole but once i'm at about 'mike miller' parallel they're dynamic.
Lower back got quite painful quite quickly :009: and was absolute agony after GM's, dropping them, considering SLDL but think that may be too much
Ok new plan, romanian deadlifts 3 x 4 instead of GM's, sorted, should give me a chance to practice my hook grip too
February 8th - 168lbs / 76.5kg
Squats
40 x 6
60 x 4
70 x 4 - 4
75 x 4 - 4 - 4 - 4
Box squats
65 x 2
70 x 2
72.5 x 2 - 2
GM's
60 x 4
62.5 x 4 Was this a dynamic workout?
Lol, sadly not, it was the workout of someone who has only been squatting for 4 weeks and is suitably weak because of it :o
The strength will come Narc, just stick with it! and well done on the 12stone(fat bastard :D )
(fat bastard )
I fear that's fast becoming the case yes ;)
My toe is fcuking throbbing today, nevermind, how cool is this smiley :jedi:
Yep, 12 inches :drummer: :033: :blow:
Yep, 12 inches :033: :blow:
Your waists not even 12 inches gaylord ;)
Your waists not even 12 inches gaylord
unlike yours which is 120 :flamethro
February 10th - 169lbs / 77kg
CGBP
40 x 6
62.5 x 4
65 x 4
67.5 x 4
2 board press
60 x 4
70 x 2
75 x 1
77.5 x 1
80 x 1
Military
40 x 4
52.5 x 3F4
50 x 4 - 4 - 3PP4
CGBP 1rm was 70kg three weeks ago, and obviously a PR on board press having never done them before, though it wasn't a max, which leads me to believe that my weak spot must then be starting strength, bottom position next. Putting everything else first is obviously taking it's toll on my OHP though.
yo homie
i'll race ya to a 400kg total, better get yer ass in gear though
if you don't beat me you suck, especially as im cutting
Sounds good, just got to sort my squat and you're mine!
February 11th - 170lbs / 77.5kg
Deadlifts
60 x 6
90 x 3
110 x 1
130 x 1
135 x 1
140 x 1
145 x 1
150 x 1
155 x 1 - 1
110 x 1 - 1
Rack pulls
140 x 1 - 1
142.5 x 1
145 x 1
147.5 x 1
Bottom position squats
60 x 2
65 x 1
Paused squats
70 x 1
75 x 1 - 1
1/2 squats
100 x 1
Sh1t deadlifts, rack pulls ok.
Short rest periods up until 150+
Tried hook grip on a few, didn't like it, my hands are too small.
Fcuked around with technique a bit with the 110's, shoulders are too far forward.
Lower back not too fried though :041:
The only pin setting i have for bottom position is 2 - 3" below IPF parallel [ need a new drill ] , so switched to paused parallel, and i've been hitting the same pins on some of my regular squats so i reckon i'm going too deep, i had a look without any weight and my hip crease is already below my knee about 2 - 3 " higher than i've been going. 1/2 squat was also a bit deeper, just threw 100 on and came up before it got taxing, could definitely squat it.
Lots of volume there mate. Do BP Squats, or Paused Squats, not both. IMO, drop the rack pulls for now and deadlift you little ass off. (I.e. More volume on the way up).
Yeah i hadn't intended to do both, but my rack still doesn't have enough holes and the BP were too damn low so i switched, will be paused, box or fronts there from now on.
You may have a point on the rack pull thing, seem to have sorted that sticking point for now, i'll drop 'em and do 12 x 1 DL next week. Starting strength seems to be my weakness on all three lifts at the moment.
If your pulling sinlges, don't set a rep range for now. Just make sure you do more than 4 reps above 70% and you'll be fine. I just turn up and lift. Saving energy by cutting volume in the 40-80% is a worthy sacrifice if you end up pulling in the 90-100+% range.
Lol, not like my ususal 8 singles at 90% + then??? :D
Cheers, i think i'll just pull a few 160's next week
GoldenArrow
11-02-2005, 17:49
Deadlifting - ~~~~~
Lack of hook grip - :018: :019:
Eats.....
10:00
6 weetabix
1 pint milk
1 sharon fruit
handful of dried apricots
11:30
large bowl of allbran
1/2 pint of soymilk
250g cottage cheese
13:15
large bowl of porridge
200g sweet chilli chicken fillets
15:15
chicken caesar salad
1/2 avocado
walnuts
17:00
200g salmon steak
red pepper / half onion / courgette / garlic
olive oil
18:30
250g cottage cheese
large sweet potato [skin on] mashed with quark
latte
20:30
bowl of chilli - [beef / kidney beans / onion / chopped tomatoes]
22:30
omelette - [2 yolks - 6 whites / ham / lowfat cheese]
00:30
250g cottage cheese
almonds
silly amounts of water
i havent even eaten as much today as you had for meal 1
:012: :(
:040:
be my turn soon though :012:
i keep getting pisse and eating nowt but kebabs all weekend :022:
February 14th - 171lbs / 77.5kg
Bench press
50 x 5
72.5 x 3 - 3 - 3 - 3
70 x 3 - 3
3 board press
70 x 2
80 x 2 - 2 - 2
Chins
bw x 5
+ 5 x 4
+ 10 x 4
+ 15 x 4 - 3ish4
Switching to triples on bench, bit lazy on the warm ups today.
I'm weak off the chest and locking out so i'm going to work a little on the top [ 3 board / lockouts ] on mondays and the bottom [ bottom position / paused ] on thursdays
Haven't done chins since i weighed 150, bodyweight seems alot harder to shift than added weight :087:
January 15th - 170lbs / 77.5kg
Squats
40 x 6
60 x 4
80 x 4 - 4 - 4
82.5 x 4 - 3F4 - 4
Low box squats
70 x 2 - 2 - 2 - 2
RDL's [ d'o grip ]
60 x 4
80 x 4
100 x 4
110 x 4 - 4
Was gonna try a squat 3rm today but had no sleep and no energy so abandoned that plan
Had to widen grip slightly for squats, left shoulder hurting, also right knee clicking :017:
Found i'm stronger with a slightly narrower stance than i've been using.
Think i'm still going deeper than i need to [bar hit the pins on the bottom of the failed rep which threw me right off] just don't want to fall into the opposite habit.
First go at RDL's, liked 'em, lower back not quite so keen but alot more comfortable than GM's
GoldenArrow
15-02-2005, 13:54
Not bad!
Although....you shouldn't be able to RDL more than you can squat!
I know, it's just a starting strength thing, i've never been anywhere near that deep before with hack squats, once i'm a few inches past parallel it's piss
February 17th - 171lbs / 77.5kg
CGBP
40 x 4
55 x 2
67.5 x 4 - 4 - 3F4
Bottom position bench
67.5 x 2
70 x 2 - 2
Military
40 x 4
52.5 x 3PP4
50 x 3F4 - 4 - 5
Bottom position was hard, i've decided this is a good thing though as at least it means i have definitely identified my weakness.
I seem to miss my groove occasionally on OHP and end up pausing at the bottom, breaking the concentric/eccentric chain and then not being able to generate enough bar speed to get through sticking points, but i think i've sorted it
February 18th - 171lbs / 77.5kg
Deadlift
90 x 6
130 x 2
150 x 1
160 x 1
170 x F
160 x 1
140 x 1
Paused squats
60 x 4
70 x 2
75 x 2
80 x 2 - 2
1/2 squats
100 x 5
150 and 160 were easy, technique was spot on, nice and fast, so i kept going, lost my head for the 170, hesitated on set up, shoulders too far forward, bar started drifting away from me and practically dragged me into an RDL, backed off and kept it an easy session.
My toe smells like death and i think they're going to put me on antibiotics later :(
Nice paused squats. Make 100x3 a short term goal.
Stuck in the house all weekend trying to rest toe, got restless so.......
Plate curls 5kg x 15 - 15 - 15
Plate pinches 2 x 5kg x 20s - 20s - 17sF
Two hand pinched plate curls 2 x 5kg x 17
Towel hang x 20s
Hanging off 1/2" lip of door frame x 7s
Oh, and what bastard gave my journal one damn star hmmm?
Man of Steel
19-02-2005, 18:41
I give everybody's journal a one star, even my own :D
BengDogg
20-02-2005, 08:35
Lol ya slag!
Stuck in the house all weekend trying to rest toe, got restless so.......
Hanging off 1/2" lip of door frame x 7s
Haha, random as fcuk! Thats the sort of thing i do when im walking round the house. But for longer obviously ;) :D
Haha, random as fcuk! Thats the sort of thing i do when im walking round the house. But for longer obviously
LMAO, you're quite the amusing little hobbit dwarf barrel man aren't you? can you actually reach the top of a door frame? or do the circus provide you with a wee ladder to get up there? :040:
February 21st - 172lbs / 78kg
Bench press
40 x 8
60 x 2
72.5 x 3 - 3 - 3 - 3 - 3 - 3
6" Lockouts
85 x 1
87.5 x 1
90 x 1
92.5 x 1 PR
BB rows
65 x 4
85 x 4 - 4 - 4
Music :034:
yeah i'm gonna break myy
i'm gonna break myyyyyyyyyyyyyyy
i'm gonna break my rusty caaaaaaaaggge
aaaand ruuuuuuuuuuuuunn
Average
February 22nd 172lbs / 78kg
Squats
40 x 8
60 x 4
80 x 4
82.5 x 4 - 4 - 4 - 3
80 x 4
Box squats
72.5 x 2 - 2 - 2 - 2F3
RDL's
60 x 4
90 x 4
112.5 x 4 - 4 - 4
Some very strange pains on the inside of my right knee during squats, bit worried, and usual lower back issues, anyway, shit session
Some very strange pains on the inside of my right knee during squats, bit worried, and usual lower back issues, anyway, shit session That sounds very worrying, I have had lower back trouble, but I have managed to get rid of it. Do you have any idea what has caused / is causing your lower back pain? To have this happen to you so early in your powerlifting career is a bad omen for things to come.
GoldenArrow
22-02-2005, 15:11
says the guy that's been doing it for 2 weeks and has a 'core' day
I think it's half to do with the years i spent riding bike trials, and half just poor blood/lymph supply as Alex was saying.
i've had back problems too, mostly down to being fat + poor posture
imo and from my experience lifting weights will make your back stronger and therefore better in the long term
Man of Steel
22-02-2005, 17:51
Some very strange pains on the inside of my right knee during squats, bit worried, and usual lower back issues, anyway, shit session
Were your knees coming in or were your feet not pointing out much if you're a wide squatter?
Feet were pointing out a wee bit, but i've narrowed my stance recently, knee's weren't coming in, don't know what was going on
February 24th - 174lbs / 79kg
CGBP 1rm
40 x 6
60 x 2
75 x 1 PR
77.5 x 1 PR
80 x 1 PR
Paused bench
60 x 4
70 x
Military
40 x 3
52.5 x
1rm from about 6 weeks ago was a very dodgy 70kg, 75 went up sooooo easily :047: then two more PR's before tripling my old one :025:
:018: no no no!!!!
stop making progress NOW
February 24th - 174lbs / 79kg
CGBP 1rm
40 x 6
60 x 2
75 x 1 PR
77.5 x 1 PR
80 x 1 PR
70 x 3
Paused bench
60 x 3
70 x 2
72.5 x 2 - 2
75 x 1
Military
40 x 3
52.5 x 4 - 2PP4 - 3PP4 - 4
1rm from about 6 weeks ago was a very dodgy 70kg, 75 went up sooooo easily :047: then two more PR's before tripling my old one :025:
First time paused benching so also a PR technically, though i'm keeping all my bench assistance work submaximal [ possibly not submaximal enough!? ]
OHP'ing still all over the place, shoulders making 'orrid noises :eek:
cool.
why did you post it twice?
Whoops, thought i'd hit stop in time, i meant to click preview post, i actaully write the entries out while i'm training see, i was only half way through the session when i posted the 1st one hence the missing bits
Great progress in the bench mate. I'm jealous!
Whoops, thought i'd hit stop in time, i meant to click preview post, i actaully write the entries out while i'm training see, i was only half way through the session when i posted the 1st one hence the missing bits
HaHa cool :040: are u ever off the computer!?! :024: :023:
and nice Bench progress Narc
HaHa cool :040: are u ever off the computer!?! :024: :023:
and nice Bench progress Narc
Fcuking sad aint i!? thing is my power rack is literally inches away from my bed and my computer, so no point in putting it on paper, SAVE THE TREES!!!
lol u make me chuckle nippa innit
how old r u narc?
23, 24 this summer, i feel ancient :012:
LOL!! I thought you were about 17 :039:
23, 24 this summer, i feel ancient :012: I'm only 17, so I have many years to catch up with you beefcakes :016:
I'm only 17, so I have many years to catch up with you beefcakes
and good luck beef curtains :033:
February 25th - 173lbs / 78.5kg
Deadlift
60 x 6
100 x 3
130 x 3
140 x 1
150 x 1
155 x 1
157.5 x 1 - 1
Paused squats
60 x 4
70 x 2
80 x 2 - 2 - 2
Partial squats 6 - 8" ROM
110 x 4
120 x 2
Squats were kinda paused and bottom position, went down till the bar was on the pins, maintained tension for a couple seconds, then went, gonna keep doing them like that from now on.
Managed to crash in to the pins on the way up with one of the squats which was nice.
Deadlift sucks right now, zero progress :022: can't fathom it :017:
Thought 160kg was easy last week? Maybe try some rack pulls?
Maybe rest/de-load. Even I can't pull within 5kg of my 1RM for weeks in a row. STOP MAXING AND START TRAINING.
160 was easy last week, well, relatively, enough that i expected to pull 170 ok. Don't think i need rack pullks anymore, it's starting strength, i'm too damn slow off the floor, i'm going to swap the RDL's on tuesday [which have been fcuking with my lower back anyway] for DE deads.
Thing is Rob, my 1rm is 165, and i'm sure i'm good for 170+, so 155 is about 90% or just over, i agree i was pulling too much before [8x1x152.5] which is why i've pretty much cut the volume in half.
I appear to be developing a wee psychological problem with them too now in that i expexct the thing to feel nailed to the floor everytime, and so of course, it does, gay gay gay :021: :075: :009:
my starting strength is brilliant cos i always pulled with 10kg discs
raise yourself a couple of inches
That won't really build starting strength, just strength at a different joint angle
if you say so
have you tried it?
I used to do exactly the same as you before i got my oly set, i went from pulling 139kg from about 3" lower to 140 at proper height and actually found it harder.
If i want starting strength in my deadlift i have these options as i see it:
Bottom position GM's [lower back can't take it]
Box squats [already doing them]
Deadlift [obviously, if i want to be good at getting it off the floor that's what i need to be doing]
DE deadlifts [going to do]
Deadlift off a low box does help with getting it off the floor according to Alex,see here :
http://www.affordablesupplements.co.uk/ns/forum_v2/topic.asp?TOPIC_ID=1869&whichpage=2&SearchTerms=deadlift,box
Go to the bottom of the page
Maybe your lower back is a bit weak,if your getting a lot of trouble with it.
thats a bit weird that you can't pull more if the ROM is less
when ive raised the weights a couple of inches i pull more
i wouldnt bother with DE deads, you don't need it yet
just pull as explosively as you can on every rep including warmups
Deadlift off a low box does help with getting it off the floor according to Alex,see here :
http://www.affordablesupplements.co.uk/ns/forum_v2/topic.asp?TOPIC_ID=1869&whichpage=2&SearchTerms=deadlift,box
Go to the bottom of the page
Maybe your lower back is a bit weak,if your getting a lot of trouble with it.
Hmmm, well then i disagree, i realise that's the point of deadlifting off a box, i just don't think it works, at least not that well, if you want strength at a certain joint angle, you need to train it at that joint angle
i wouldnt bother with DE deads, you don't need it yet
just pull as explosively as you can on every rep including warmups
Maybe maybe not, the fact is i need a decent PC lift that doesn't aggravate my lower back like GM's or RDL's, cleans are out of the question in my room, so i'm left with dimels which will doubtless be just as bad as RDL's, or try a wee experiment with dynamic training so.........
Pulling off blocks is ok, but its not optimal. For DL starting strength you want to be looking at rock bottom box squats, ATG paused squats, and training that joint angle - so lots and lots of deadlifts. Snatch grip deads are the next best thing (if you alreayd box squat, ATG paused squat and deadlift) as they increase the ROM at the lockout as well as at the start position, unlike pulling off blocks.
Pulling off blocks is ok, but its not optimal. For DL starting strength you want to be looking at rock bottom box squats, ATG paused squats, and training that joint angle - so lots and lots of deadlifts. Snatch grip deads are the next best thing (if you alreayd box squat, ATG paused squat and deadlift) as they increase the ROM at the lockout as well as at the start position, unlike pulling off blocks.
All of which i'm doing, other than the snatch grip deads as i explained because i want to give my cns a break and don't really fancy an entire session raping my erector spinae with high strain stuff for 10 + sets
Man of Steel
25-02-2005, 17:17
Take it easy next week and then change your rep scheme for a few weeks to something like 3x3 and then go back to your old routine.
Yeah i'm thinking about both of those things, deadlift triples and i are not good friends but i'll think of something
Off the antibiotics, toe healing nicely, it's time to start gaining again
10:00
Huge bowl of allbran apricot bites ~~~~
1 pint o' milk
sharon fruit
coffee
11:30
300g cottage cheese
lots of porridge
13:00
Baked potato
beans
low fat cheese
salad
milk
15:00
300g cottage cheese
sweet potato
16:45
(fried rice type thing)
turkey
wholegrain rice
onion/pepper
18:30
200g cottage cheese
large bowl of allbran
soy milk
tbc...............................
Off the antibiotics, toe healing nicely, it's time to start gaining again
10:00
Huge bowl of allbran apricot bites ~~~~ For consuming that food you have now been inducted into the Metrosexual Hall Of Fame, PM Fred for details :031: (j/k :016: )
You would almost have a point were it not for the fact that the 'huge bowl' in question was infact a mixing bowl because i couldn't fit enough in a regular bowl (it aint metro when you're eating half a box at a time) plus they rule, so i repeat ~~~~
And you young man, are on thin ice :Tomcat: :cutup: :066:
February 28th - 174lbs / 79kg
Bench
40 x 6
65 x 3
70 x 3
72.5 x 3
75 x 3
77.5 x 3 - 3
3 board
70 x 3
75 x 2
80 x 2
85 x 2 PR
Chins
bw x 6
+ 15 x 4 - 4 - 4
100k bench by may 1st...
Rogue_zero
28-02-2005, 13:02
I dont doubt it! shouldnt be a problem looking a your results
Good luck with the 100kg bench,gains are hard to come by on the bench..
harhar i will beat you to that bench you fat hobo
If you don't you are an even bigger queen than everyone told me, bearing in mind you have a considerable head start and are bigger than me
how do i have a head start? we are benching roughly the same now
and im losing weight :(
Yeah good point, i was basing it on your lifts in the meet where you have 10% on me, oh well, either way you're getting shitted :048:
i'm only going to be losing weight for 2-4 more weeks
then you're goin down :034:
:( i'm not fat, everyone else is just too thin
Ha ha, good answer, and here's proof
ME @ 153lbs january 1st
you didnt look bad IMO
yeah so you were 153lbs but it was a lean 153lbs
you looked better than i do now :(
ive never had any viens, i had one in my shoulder once after a workout tho, and i have a few small ones in my hands and wrist
they are the coolest things. ever.
I'm slightly worried by your love of veins, Fred. There is one place where all males (except for eunuchs) have clearly visible veins. So why don't you go down your local gay bar and look at veins all night long ;)
Sorry you're the only man for me a2a
I'm slightly worried by your love of veins, Fred. There is one place where all males (except for eunuchs) have clearly visible veins. So why don't you go down your local gay bar and look at veins all night long ;)
And you would know about that,wouldnt you. a2a
I have them everywhere, especially when i'm lean, including calves, lightning shaped ones across my upper chest, one on either side of my head near my temples which i use to check my rhr and big fat ones in my hands which i can move a centimetre by wiggling my index finger
Narc, are the veins in your arms still as prominent now your 20lbs heavier?
Nah, still there but under some fat, they're also a lot less obvious in cold weather
Vasoconstriction is a standard process of homeostasis whereby blood is brought away from the surface of the skin so heat isn't lost by radiation. Can't work out if you knew that and were joking and now I look like a condescending prick or you really weren't sure.
PS Veins are awesome, shut up Rayza. Can't see many of mine, being a chubster, though I do get one on my traps when I do Farmers walk. Which is sweet.
BengDogg
28-02-2005, 17:12
I'm slightly worried by your love of veins, Fred. There is one place where all males (except for eunuchs) have clearly visible veins. So why don't you go down your local gay bar and look at veins all night long ;)
I was gonna comment on my vascularity in a certain area but you seem to be ahead of me! :035:
How do you fat ****s get veins on you traps FFS. I am not fat and the only place I get 'em is biceps and forarms, thats it. Oh, and my neck.
BengDogg
28-02-2005, 18:36
I am not fat .
Compared to Narc you are
Mistreated ethnic minorties that are oppressed and starved cannot be compared to the likes of me.
I don't get veins on my arms; well forearms just about but they're a bit porky to see them properly. Delts, traps and neck I do, though I do have freakishly large upper traps compared to the rest of me (hence my muscle imbalance problems) so that's my reason. And nobody gets fat traps.
Mistreated ethnic minorties that are oppressed and starved cannot be compared to the likes of me.
LMFAO, the likes of you indeed, overweight, man breasted, Nolan lookalike
LMFAO, the likes of you indeed, overweight, man breasted, Nolan lookalike
A bit harsh. :042:
March 1st - 174lbs / 79kg
Squats
40 x 8
60 x 4
75 x 4
80 x 4
82.5 x 4
85 x 4
87.5 x 3 - 3
Box squats
72.5 x 2
75 x 2
77.5 x 2
80 x 2
DE deadlifts
60 x 3
75 x 2
90 x 1
100 x 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 - 1 (10)
Your not doing your box squats right.
No, i know what you're thinking but i'm stopping on the box and releasing my hip flexors, my regular squat is a couple inches deeper than my box squat, i can't help going deeper than i need to, i might start doing them with the box there again and touch and go.
Touch and go on a box is nasty. And a no no. Get a deeper box.
The box is deep enough (10 3/4") it's just that i'm squatting too deep without it
i tried touch and go on a box and i kept bouncing, give it a go but if u think ur bouncing u'll have to get rid of it
Yeah that's what was happening when i used to do it, hence why i took it away, some reps were fine i'd just tap the box and go, others i'd slam into the thing!!! not so good...
be careful Tim....
Not that im arsed or owt ;)
Ha ha nice to know you care...
or don't :022:
OMFG i am dying, my RHR is in the 80's, i am either boiling hot or freezing cold, my head is pounding i think this is the end for me....
do some cardio
p.s. my RHR is down to 62, it was in the 80-90s
*michael jackson* oooh yeah... :035: im bad
My point numbnuts is it's usually about 50, and my temperature is now 101, i am dying and i have to go to work in 20 minutes
so whats wrong with you then?
aids, ebola, sars, mrsa, bird flu, typhoid, malaria, probably all of them
He was brought up in a strange cult that made him **** a monkey twice a week and then found out his father is also his brother. All this inbreeding left him prone to catch viruses. The monkey had AIDS and his father had SARS. Then the cult decided that the space ship needs a sacrifice in the way of a raped dead chicken, which is where he caught chicken flu. So he is in fact dying.
10/1 AIDS gets him first.
4/1 SARS gets him.
100/99 Chicken flu kills him before you finished reading this sentence.
that's probably the funniset thing you've ever written (not saying much i know) and i am still ill so i'm not going to kill you this time...
Right well, head is throbbing, but i don't feel quite as wasted as yesterday, now if i can just stop coughing up this green shit for half an hour i think i'll train...
March 3rd - 174lbs / 79kg
CGBP
40 x 6
60 x 2
70 x 2F3
abandoned.....
GoldenArrow
03-03-2005, 16:06
Good plan.
Still fcuked, can't see me training today either, tres unimpressed :013:
**** it, man up you wee bitch...
DE Deadlifts
60 x 6 slow - 6 progressively faster
90 x 1 - 1
110 x 1 - 1
120 x 1 - 1 - 1 - 1 - 1 - 1
130 x 1 - 1 ok not really dynamic now lol
Started warming up for box squats but didn't feel up to it, breathing fcuked
BengDogg
04-03-2005, 19:00
You did allright seeing that you feel ill. I hate being ill and not training cos you still want to and when you do it isnt what you wanted.
Exactly, doesn't feel right eating all that food either, christ my tonsils feel the size of a watermelon now
yup yup (;) AT) good effort all things considered
Cheers guys, i'll be back by monday
tripling 80k bench :027:
twice
and 100k lockout
yes
and
errrm
rowing 90
Plate curls 5kg x 15 - 17 - 20
Plate pinches 2x5kg x 30s - 10sF sweaty hands coudn't be bothered to chalk
2 handed pinched plate curls 2x5kg x 15
hit self in face with plate during 2 handed plate curls x 2
projectile cough wee lump of green shit sadly not emerald far too gooey and then spend 5 minutes in futile attempt to locate said goo in knowledge that if not found will inevitably step in later x 1 - F
projectile cough wee lump of green shit sadly not emerald far too gooey and then spend 5 minutes in futile attempt to locate said goo in knowledge that if not found will inevitably step in later x 1 - F
I dont know whats funnier....that
or:
hit self in face with plate during 2 handed plate curls x 2
the fact that you didnt learn after the 1st time! Yer clown ;)
March 7th - 174lbs / 79kg
Bench
40 x 6
65 x 3
70 x 3
75 x 3
80 x 2F3 - 2 - 2
8" lockouts
90 x 1
95 x F
90 x 1 - 1 - 1 - 1
BB rows
60 x 4
80 x 4
85 x 4
90 x 3
BB curls
35 x 6 - 6
What twat said i'd triple 80 twice? yeah well, i'm ill... and i still put it up 6 times
Nice benching and rowing Narc :)
Yeah good rowing....i think anyway....when did u last row? I just skimmed back on the last 8 pages of your journal and all i could see was shit about veins and illness!
LMFAO yeah my journal rules :025:
I THINK i did 85 x 3 x 4 but i ain't too sure, i know i've never done 90 though
EDIT. nope i did 85 x 4 (dodgy reps) then 82.5 x 4 - 4, cool
March 8th - 175lbs / 79.5kg
Squats
40 x 8
60 x 4
77.5 x 4
80 x 4
82.5 x 4
85 x 4
87.5 x 4
90 x 3
Box squats
77.5 x 2 - 2 - 2 - 2
DE deadlifts
60 x 6
90 x 1 (x15)
GM's
40 x 15 - 15
Pretty full-on PC session. I'm jealous.
Thought you had given up on the GM's Narc!?
nice session btw :023:
I had, because of lower back pain, but lets face it the majority of lower back pain is simply due to weakness rather than injury and i refuse to accept Alex's diagnosis of "you're fcuked you're going to die" or something along those lines, so i'm going light light light building up slowly, they are just too useful to ignore and the only thing that seems to hit my glutes hard
and thanx :048:
PikeKing
08-03-2005, 14:42
I had, because of lower back pain, but lets face it the majority of lower back pain is simply due to weakness
is it bollocks, most back pain is due to lack of stability and/or mobilty of the pelvis/hips
GoldenArrow
08-03-2005, 14:44
I'll stabilise and/or mobilise you!!
(random homer nonsensical replies rule)
OK, which translates into?
Improve flexibility, improve core strength?
long as i don't have to sit down, i just had one of those post squat day shits, you know the ones where you take at least 10 seconds to lower yourself down in anticipation of the pain
PMSL yep, know the feeling! Combined with a huge sigh of relief that it's all over once you've reached the seat. Then you start worrying about getting up again in a couple of minutes...
March 10th - 176lbs / 80kg
CGBP
40 x 6
55 x 2
70 x 3F4 - 3 - 2F3 - 2 - 2
Bottom position bench
70 x 2 - 1 - 1 - 1 - 1
Military
40 x 4
50 x 4
52.5 x 4 - 3PP4 - 3PPF4
Front raises
20 x 10 - 8
Hmmm, pretty crap :012: still ill, my tri's suck, i was struggling to lockout everything today...
Anterior delts felt totally fried until i woke up this morning, so i decided to nail them again :confused:
Bodyweight up 10kg since Jan1st :026:
Front raises? WTF are you doing them for?
I have no clue. i was pissed off with my body so i thought i'd punish it
Assume Bent Over Row position without bar,run at wall.That'd be better punishment.
I was near that stage tbh, but as i just said to Rob "my fr delts were killing last night so i thought id piss them off"
Either is cool. I love that reasoning.
March 11th - 177lbs / 80.5kg
Deadlifts (d'o)
60 x 6
100 x 3
130 x 1 (x20)
Lockouts
150 x 2
160 x 2
170 x 2
180 x 2
185 x 2
Paused OL squats (rock bottom ATG)
60 x 4
70 x 2
72.5 x 2 - 2
75 x 2 - 2
Partial squats
100 x 2
120 x 2
130 x 2
Squat negatives
90 x 1
:025: pass me the deep heat....
Why are you deadlifting before squating?
Today's deadlift day, squat day is tuesday, that squatting was just a bit of SF stuff, not straining
I take it you mean deadlift lockouts? I immediately thought bench and was pretty amazed!
20 singles - good work!
haha i wish, yeah deadlift lockouts, about 3-4" ROM, i'll increase that next week as i have no more plates at the moment, that was everything i've got on the bar ~~~~
and thanx, might do 25 next week....
DOMS!!!
My upper back/rear delts are fried :119:
however i reason that this permits me to eat as much of whatever the fcuk i like :035:
Rogue_zero
12-03-2005, 17:09
DOMS!!!
My upper back/rear delts are fried :119:
however i reason that this permits me to eat as much of whatever the fcuk i like :035:
reach for the fishfingers my man, they have mystical powers
oooh god yes there's a thought :D
i need me some fish finger sandwiches ala' Rogue...
Rogue_zero
12-03-2005, 17:29
oooh god yes there's a thought :D
i need me some fish finger sandwiches ala' Rogue...
you know it makes sense. It'll at 20% to all your lifts......
March 14th - 179lbs / 81.5kg
Bench
40 x 8
60 x 4
77.5 x 3 - 3 - 3 - 3 - 3 - 2
3 board
80 x 2
82.5 x 2
85 x 2
87.5 x 2
Pendlay rows
60 x 4
80 x 4
85 x 4
90 x 4 (last two dodgy)
Cheat curls
40 x 6 - 6
Rogue_zero
14-03-2005, 18:45
did the goodness of the flaky fish covered in finest breadcrumbs help? looks like a busy session.
Haha yeah id've had to take a rest day were it not for the fish fingers, twas busy, i'll be upping the volume/hypertrophy stuff everywhere from now until may 1st end of manic eating myself to 190 phase
March 14th - 179lbs / 81.5kg
Cheat curls
40 x 6 - 6
Don't do cheat curls. :mad:
Do cheat curls.
.... If you want to increase the chances of injuring your biceps.
good rowing Narc. Do you find Pendlays harder or easier than regular BOR's? Ive never tried them.
Bout the same tbh, i'm sure they SHOULD be harder...
I thought they should be easier? You've got the extra momentum to help you out.
well the way i do them there's no momentum at all, i row it straight from the floor, plus i reset it evry time so there's no myostatic stretch reflex
GoldenArrow
15-03-2005, 13:51
I can't see how there would ever be momentum....
Maybe I'm misunderstanding the movement. I thought it was kinda like half a SLDL with a row at the top? Being able to SLDL a lot more than row I thought it would be more of a power movement with a quick half SLDL assisting the rowing bit at the top?
GoldenArrow
15-03-2005, 14:04
No, it's a row with the bar on the floor between reps.
How Alex described them to me on AS :
"I'd deadlift it, or lift it off rack, bend over then lower to the floor. Pause then pull (strictly) and repeat. Similar position to my avatar I guess but close to parallel."
By the way,have you read all of supertraining yet narc?
OK... So are the only differences that you're bent over more than in bent over rows and the bar's on the floor?
In essence yes,the bar is on the floor with a distinct pause between reps
By the way,have you read all of supertraining yet narc?
have i fcuk, goddam medal of honour allied assault keeps getting in the way, i hate computer games but a friend lent me this ages ago and i was so damn bored i thought i'd have a go, and well, the rest is history...
have you?
Not bought it yet TBH,to many other things going on at the moment.Got MOH game for the playsation tho',addicted to it but don't play that much either,renovating a house leaves little time for much else
Oh right i thought you had, yeah fair enough i think i'd prefer a house to a book tbh
March 15th - 180lbs / 82kg
Squats
50 x 8
70 x 4
87.5 x 4 - 4 - 4 - 4 - 4 - 4
Box squats
75 x 2
77.5 x 2
80 x 2
82.5 x 2
DE deadlifts
60 x 6
95 x 1 (x15)
GM's
42.5 x 12 - 12
errr yeah, soooo, trained naked today...
anyway, i make that 50% of my original bodyweight added since i started training 14 months ago at 120lbs :035:
but still only 2 months of squatting :o
chronic lower back pain (pump) after the squats, but if i can find a comfortable position to lie in and get some blood flowing it pretty much goes away in a minute or so
GoldenArrow
15-03-2005, 22:36
March 15th - 180lbs / 82kg
errr yeah, soooo, trained naked today...
Oh god, why?
Well i'd had my heater on all day and it was ****ing boiling in there, so the clothes just started coming off, i seem to get sweaty quite quickly with my new 'layer of insulation' and before i knew it was er, training commando, was interesting
surely you could have left your Y's on?
undercarriage is the worst bit though...
Moving swiftly on... I hear quite a few people on this board talking about "lower back pumps". Are you sure you are not mistaking this for lower back pain from incorrect form? I personally find it hard to tell the difference between lower back aches and lower back pain.
GoldenArrow
16-03-2005, 14:23
Yeah, his back is screwed! :D
March 17th - 182lbs / 82.5kg
CGBP
40 x 8
55 x 6
70 x 4 - 3 - 3 - 3
Paused bench
70 x 2 - 2 - 2 - 2 - 2
Military
40 x 4
52.5 x 4 - 4 - 4 - 4
13 stone :045: which is the weight i'm aiming for, just with about 6% less bodyfat :mad:
Good gains all round,your bw is almost the same as mine,I need to get eating.
Thanx man, yeah i can't believe how much weight i've gained, bare in mind i only started squatting 2 months ago though so my legs have exploded, and err, so's my belly :037:
the block
17-03-2005, 19:43
belly eh? personally i dont really care too much. i have a standard - if i can suck it in and it looks flat then its cool. if i suck it in and its still sticking out then thats too much.
also last time i tried to reduce my gut i lost muscle and strength and i resolved never to do it again.
I like that thinking, however none of my clothes fit and i'm getting kinda hot with this fat suit on...
tell me about it....im like a bleedin whore in church all day long where i work. All the other skinny little maggots shivering and the barrel pissing sweat all day long!
:046: your Northern banter don' arf make me larf
March 18th - 182lbs / 82.5kg
Deadlift
60 x 6
100 x 3
135 x 1 (x20)
Rack pulls (BTK)
135 x 1
140 x 1
145 x 1
150 x 1 PR
155 x 1 PR
157.5 x 1 PR
160 x 1 PR + static hold
OL squats (ATG)
60 x 4
75 x 2
77.5 x 2
80 x 2 - 2 - 2
OL squat negatives
80 x 1
Worst ever hang clean to get 60k up to squat x 1
Drop 15k plate on foot x 1
GoldenArrow
18-03-2005, 13:08
Making progress in the rack pulls!
I drop plates on my foot on purpose, I'm that hard. And stupid.
I remember when I used to be scared to try and clean 60k bar to the start position, there's not far to accelarate it from if it's already on the pins eh?
there's not far to accelarate it from if it's already on the pins eh?
well that's what i figured so i didn't really 'go for it' and ended up with one side about 6" lower than the other and quickly getting heavier cos i didn't have the collars on :120:
I like that thinking, however none of my clothes fit and i'm getting kinda hot with this fat suit on...
Do you do any cardio?
If you let your bodyfat get out of control, you may live to regret it.
Do you do any cardio?
Do bears shit in porcelain toilets?
It ain't exactly out of control, just that i've been between 8-12% for the last couple years i guess so i'm not really used to it, i'll sort it out come summer
Do bears shit in porcelain toilets?
It ain't exactly out of control, just that i've been between 8-12% for the last couple years i guess so i'm not really used to it, i'll sort it out come may and get back down to 10ish fear not...
Do some cardio.
He does enough already, just look at this extract from his last two sessions:
CGBP
40 x 8
55 x 6
70 x 4 - 3 - 3 - 3
Military
40 x 4
52.5 x 4 - 4 - 4 - 4
And...
Deadlift
60 x 6
100 x 3
135 x 1 (x20)
Side note Narc', WTF is worng with writing 135x20x1???
OL squats (ATG)
60 x 4
75 x 2
77.5 x 2
80 x 2 - 2 - 2
FFS Narc'. Didn't yo momma tell you: Cardio AFTER weights.
>3 reps = cardio
http://www.brawl-hall.com/gallery/data/media/5/quit_bitchin.gif
Side note Narc', WTF is worng with writing 135x20x1???
wtf is the difference you pedant?
March 21st - 181lbs / 82.5kg
Bench
40 x 10
60 x 5
70 x 5
72.5 x 3
75 x 3
77.5 x 3
80 x 3
82.5 x 2 (old 1rm)
8" lockouts
82.5 x 2
87.5 x 2
92.5 x 1
95 x 1 PR
97.5 x couldn't even move it :087: ............. :089: ................ :011: ................ :042:
Chins
bw x 4
+ 15 x 4 - 4 - 3
Reverse curls
30 x 10 - 10
I'm getting heavier quicker than i'm getting stronger, chins are becoming harder, oh well i hate them anyway :019:
BengDogg
21-03-2005, 13:24
hmm your bench is matching mine now, i feel threatened :) good stuff narc
Thanx man, looks like you, Fred and I are in a wee race...
im going to own you both to 400kg total and a 100kg bench :mad: mwahahahaha
BengDogg
21-03-2005, 13:40
im going to own you both to 400kg total and a 100kg bench :mad: mwahahahaha
WIth those half squats you do is it surprising, :016:
Hey no fair my infamous 'abuse central training journal' has been censored :mad:
BengDogg
22-03-2005, 07:08
Pointless abuse is something we try and not have as it puts others off joining
Pointless abuse is something we try and not have as it puts others off joining
......Well dont they have to join up before they can see whats going on
PikeKing
22-03-2005, 09:33
......Well dont they have to join up before they can see whats going on
ok so someone signs up so they can see whats going on, then all they see if pointless abuse so they dont post...same effect
March 22nd - 181lbs / 82.5kg
Squats
50 x 8
70 x 4
82.5 x 4
85 x 4
87.5 x 4
90 x 4
92.5 x 4
95 x 3
97.5 x 2
100 x 1
102.5 x 1
105 x 1 PR
DE deadlifts (d'o)
60 x 8
100 x 1 (x20)
GM's
50 x 8 - 8 - 8
Deads are getting faaaast :027:
GM''s are getting comfortable :027:
BengDogg
22-03-2005, 14:49
Also when you get a page of banter and abuse in a journal it is a total waste of space for people who want to see how peoples training is going, if you want to talk trash im sure messenger can do the job for you in real time
24th March - 184lbs / 83.5kg
CGBP
50 x 6
60 x 4
70 x 4 - 4 - 4 - 4
Paused bench
50 x 6
60 x 4
72.5 x 2 - 1 - 1 - 1 - 1 - 1 - 1
Military
32.5 x 6
42.5 x 4
52.5 x 4 - 4 - 4 - 4 - 3
Why d'you go for the extra sets on militaries rather than upping the weight?
If i'd gone for 55, i reckon i'd have gotten something like 3-2-2-1 which isn't enough volume, i'm still finding 52.5 really hard, i've made pretty much zero progress in them since i put them last and prioritised benching, so out of sheer determination i wanted to force some kind of progression today and give 55 a go next week for 4 x 3
If i'd gone for 55, i reckon i'd have gotten something like 3-2-2-1 which isn't enough volume, i'm still finding 52.5 really hard, i've made pretty much zero progress in them since i put them last and prioritised benching, so out of sheer determination i wanted to force some kind of progression today and give 55 a go next week for 4 x 3
Maybe you want to switch your priority back to OH work for a few weeks?
I think you're probably right, hmm....
March 25th - 184lbs / 83.5kg
Deadlift
60 x 6
100 x 3
120 x 1
140 x 1 (x20)
Rack pulls (btk)
145 x 1
150 x 1
155 x 1
160 x 1
162.5 x 1 PR
165 x 1 PR
OL squats
60 x 4
70 x 4
80 x 2 - 2 - 2 - 2 - 2
wasn't feeling particularly strong today, deadlifts were brutal, probably just pull a few heavy singles next week, my form is much better though, i'm not getting pulled forward all the time anymore, could feel the bar brushing the hair on my shins all the way up, also, do you think, this paragraph, has enough commas?
BengDogg
25-03-2005, 13:19
March 25th - 184lbs / 83.5kg
Deadlift
60 x 6
100 x 3
120 x 1
140 x 1 (x20)
Rack pulls (btk)
145 x 1
150 x 1
155 x 1
160 x 1
162.5 x 1 PR
165 x 1 PR
OL squats
60 x 4
70 x 4
80 x 2 - 2 - 2 - 2 - 2
wasn't feeling particularly strong today, deadlifts were brutal, probably just pull a few heavy singles next week, my form is much better though, i'm not getting pulled forward all the time anymore, could feel the bar brushing the hair on my shins all the way up, also, do you think, this paragraph, has enough commas?
Good deadlift and great use of punctuation
heh heh thanks, i make that:
commas
1 paragraph 9x1 PR :038:
March 28th - 185lbs / 84kg
Bench
50 x 8
60 x 4
70 x 2
80 x 3 - 3 - 3 - 3 - 3 - 2
2 board
80 x 2 - 1 - 1 - 1 - 1 - 1 - 1
Pendlay rows
60 x 6
75 x 2
87.5 x 4 - 4 - 4
Cheat curls
40 x 9 - 9
Convinced i was about to fail the 3rd rep of every set on bench, but somehow at about 1millisecondperhour got the first five up, just keeping up with you Beng :039:
Seem to be struggling a couple inches lower down now, hence 3 board changed to 2 board which i proved to be shit on.
BengDogg
28-03-2005, 17:07
No shaking you off is there
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