Analyze this...

[Icepick]

Just thinking about it,if you was pushing 107.5 for 5x5 last year,then your bench hasnt really gone up,because that what I was managing when i got that 130 a few weeks ago.

[the block]

i checked my old journal and i found the following bests:

105kg = 5,5,5,3,2 = 20 reps. & 5,5,4,3,2 = 19 reps.

so i dropped the weight:
103.5kg = 5,5,5,4,5 = 24 reps.

the most i have pressed before as a 1RM was 120kg. i may have been stronger but as i never maxed out i will never know :022:

i also checked out other weights like squats - 155kg for 5x5. the only thing that i can deduce is that my ROM must have been a few inches off parallel as now that i do them ATG or to below parallel i can appreciate how difficult they are. also i train on my own now so i dont pysche up as much as i used to. but with bench its touch and go so ROM isnt an issue.

just realised that all that was back in nov/dec 03!!!!! i think what happened after that was that i stopped benching as i wasnt progressing and dips for a while. i also tried to lose some weight and lost strength too.

[the block]

Upper DE. thursday. 23/06/05

Bench
bar - 11
40kg - 8
60kg - 3
82.5kg - 9x3

W. Chins B/W + 7.5kg
6,6,5,5

Pushdowns - supersetted with curls.
32kg - 8
45kg - 3x7

BB Curls
25kg - 8
35kg - 3x8

rushed session today. happy with chins. coming on well. so are pushdowns. short on time so supersetted the last 2 exercises.

[the block]

Lower DE. saturday. 25/06/05

box squats
bar - 6,6
40kg - 4
70kg - 2
90kg - 10x2

Pullthroughs
36kg - 8
55kg - 8
77kg - 6,6,6


nothing special. box squats felt heavy as did pullthroughs. rushed session. took about 20mins. no time for funky bicep stuff or anything non funky either.

[the block]

Upper ME. 26/06/05. sunday

Medium grip bench
bar - 15
40kg - 8
60kg - 3
80kg - 3
90kg - 3
100kg - 3
105kg - 1
110kg - 1
115kg - 1
120kg - 1
125kg - 1
130kg - 1 NEW PB!!!111!!"22"""1!
132.5kg - 0.5
132.5kg - 0.5

Flat DB press
32.5kg - 8
42.5kg - 6,6,5

DB Row
32.5kg - 8
45kg - 3x8

cool session. lazy frame of mind today. didnt pysche up at all until 125kg. 130kg was easy. tried 132.5kg. messed up my breathing so didnt get it. tried it again as i was sure that i could get it but didnt get it. anyway - plenty of straining going on which is what ME's about. should have 132.5 easy next week. i think if i planned my attempt properly, and kept the volume low, i could get 135kg.

Flat DB press was hard work.

DB rows were also demanding, more so as i had like 3/4 mins to do the exercise in.

overall - cool session. new bench press best for me. one thing though - i'm not really getting that satisfaction of getting a new PB. i suppose its because i expect to do it so am not surprised or anything. on the reverse - i would be pissed if i didnt get it.

[Icepick]

I hate you

[the block]

why? :) muahahahaha

[the block]

no lower ME today and most likely no upper DE tomorrow - have had the worst fever of my life and am totally drained and exhausted. just woke up feeling very cold, then went through various phases of being cold and scorching. broke a sweat and feel much better now. but still no way able to train.

[PikeKing]

damn, whats that all about

[the block]

dont really know to be honest. woke up yesterday with a sore throat. by late night i felt really tired. popped a few pills. went to sleep.

slept deliriously. didnt know where i was, just a very busy brain - couldnt switch off. spent most of the day feeling cold - had a hat and socks on, in my bed. delirious.

couple of paracetamols and woke up a while later feeling a lot better. some more pills later and now feel like the worst has passed.
but i have never had a fever like that before in my life - i was roasting and the worst thing was the incessant chattering of my brain - just wouldnt switch off. its like a flash fever but those 6/7 hours have really taken their toll.

well - plenty of rest and food hopefully for me - my taste buds are still all messed up though.

[PikeKing]

damn sounds nasty, hope you're back on top form again soon

[the block]

cheers pk

[Icepick]

rest up

[the block]

felt a bit better today. due to having a sloth like existence this whole week just got damn bored and restless so did a little bit of squatting. nothing too heavy and strenuous.

Squats. saturday. 02/07/05
bar - 8,8
40kg - 6
60kg - 3
80kg - 3
90kg - 3
100kg - 3
110kg - 3
120kg - 3
130kg - 1
140kg - 1


thats the lot. felt weak (only one meal in me and a poor one at that). will see about doing some benching tomorrow - cant let pick get too far ahead...

[ice_mach]

we all have them days personally i think its best just to take a day or two off and hit the weights when ur 90-100% up to it then do a half attempt session

[the block]

i'm with you on that but i've had 5 days off already. i hadnt been to the gym since last sunday and i really didnt want to make it 2 weeks without squatting (which it would have been if i left it till tuesday).

[Icepick]

Tbh,I think you shoud take a month layoff,that will do you the world of good,and I'm sure you'll come back fresh and better,so rest up

[Fred]

a month is too long, he will feel better for sure but his lifts will take a nosedive, take another full week if you need it

[Icepick]

I know,just trying to keep the competition at bay,lol

[the block]

lol! well good news for you icepick - i'm off to egypt for a long time in about 10 days. thats going to knock/slow my training for a little bit whilst i get acclimatised and find a gym etc...

but i will defo be giving 140kg bench a go before i depart....

[the block]

Bench. Sunday 03/07/05
Medium grip
Bar - 15
40kg - 6
60kg - 3
80kg - 3
100kg - 1
110kg - 1
120kg - 1
130kg - 0.5
100kg - 5,6,6,6 - wide grip. swearing finger on ring

DB Row
32.5kg - 8
40kg - 3x8

didnt want too much volume today hence the quick ascent to 130. failed it. sort of expected to - 120 felt heavy. am realising that although the worst of my bout of fever has passed there is a lingering of something or other. its kryptonite like effect on my strength is slightly discouraging but at the same time promoting hope, as once it has passed, i expect to be stronger than before (somehow, dont ask how).

creatine intake has been absolutely dire this week. a vegetarian probably gets more than i've been getting. same goes for food.

after the straining bench i did some more straining with 100. this time i tried it with the swearing finger on the ring. i cant remember which the index finger is - the one you point with? dont know. felt strange. the idea is to slowly change my bench grip to wide whilst benching heavy, because if i were to go direct to wide grip, i would have to lower the weight.

did some rows after. and thats a rap.

[Icepick]

Bench. Sunday 03/07/05

creatine intake has been absolutely dire this week. a vegetarian probably gets more than i've been getting. same goes for food.

after the straining bench i did some more straining with 100. this time i tried it with the swearing finger on the ring. i cant remember which the index finger is - the one you point with? dont know. felt strange. the idea is to slowly change my bench grip to wide whilst benching heavy, because if i were to go direct to wide grip, i would have to lower the weight.


I'm a veggie,I cant wait to see what I'll get from creatine once I try it,also with the wide grip,I feel stronger with it from up to 125,but my shoulders still cant handle above that,my 140 attempt will be with my tried and trusted medium-close grip

[uk machine]

I'm a veggie,I cant wait to see what I'll get from creatine once I try it,also with the wide grip,I feel stronger with it from up to 125,but my shoulders still cant handle above that,my 140 attempt will be with my tried and trusted medium-close grip
what do u do for protein? soya?

[ice_mach]

I'm a veggie,I cant wait to see what I'll get from creatine once I try it,also with the wide grip,I feel stronger with it from up to 125,but my shoulders still cant handle above that,my 140 attempt will be with my tried and trusted medium-close grip

great build dude (well from what i saw from vids,pics) and good progress as well

[Icepick]

Cheers bud,dont really touch soya,protein comes from a lot of whey,mik,eggs and cheese

[uk machine]

doh, i dont know why i didnt tink bout that. i thought veggie= people who eat horse shit and lettuce.

[the block]

you're on the money there uk but they call it posh names

[666]

Cheers bud,dont really touch soya,protein comes from a lot of whey,mik,eggs and cheese

Just as well your not a vegan!

[the block]

whats the difference between a vegan and a vegetarian? (its not a joke)

[Icepick]

whats the difference between a vegan and a vegetarian? (its not a joke)

vegan,no diary products as well e.g milk,cheese,eggs,quite extreme really

[DMPM]

I believe some don't eat honey either?

[the block]

vegan,no diary products as well e.g milk,cheese,eggs,quite extreme really

i dont like diary products either, the binders get in my teeth....

[the block]

no honey either? what do they eat - plastic?!!!

[uk machine]

no honey either? what do they eat - plastic?!!!
this is worrying lol. its just as well they dont lift weigths, probably shagging trees and rolling around in there own filth.ps bad luck with the 130, u will get when back on form! :023:

[the block]

lol!

i should hopefully be back on form soon enough. i got 130 last week and it was easy. just trying to get back into things and be regular with food.

[the block]

Squats. 05/07/05. tuesday

Oly Squat
bar - 8,8
40kg - 6
60kg - 3
80kg - 3
100kg - 3
110kg - 1
120kg - 1
130kg - 1
140kg - 1
145kg - 1
120kg - 4x2

all beltless

still poor eats. squats were ok. i have a slight tendency to sort of employ the good morning manouver when i reach my sticking point. its minor and not really noticeable as its not a fully blown good morning.

was going for 150kg but then remembered that i am meant to be taking it easy. just scared of becoming detrained hence still pushing to about 90%.

[ice_mach]

why is it u feel u aint eatin bro?

[Icepick]

Good squatting man,i look forward to the day that i can do that

[the block]

why is it u feel u aint eatin bro?

that fever last week really knocked me out of sync. thats despite being through the worst of it and then some. i think that those few days of poor eating and my body being on red alert have put me back a bit in terms of strength and eating drive (you know - when you have some time of eating well regular it just seems to carry on and then when theres an iterruption you sort of have to build the momentum again)


having said that, my appetite is getting better.

[the block]

Good squatting man,i look forward to the day that i can do that
cheers pick. to me it seemed like once i hit 130 i progressed quite quickly from there on. but it may just be me.

[uk machine]

strong olys. beltless lifting rocks :016:

[the block]

<buff> :067:

[the block]

Upper DE. 07/07/05. thursday

Bench
Bar - 15
40kg - 8
70kg - 3
82.5kg - 9x3

W. Chins B/W + 10kg
6,6,6,3

Wide grip bench - swearing finger on ring
80kg - 8
90kg - 8
95kg - 8
100kg - 7.5

Tricep Pushdowns
23kg - 8
32kg - 8
45kg - 3x4
32kg - 2x8

Hammer Curls
10kg - 8
15kg - 8
20kg - 3x6
15kg - 8

fun session. 82.5kg felt well easy. especially the close grip - just flew up.

very happy with the chins. last time i did 7.5kg and got 6,6,5,. 3x6 with 10kg is good.

did some really wide grip bench as i want to transfer over to that slowly also need extra volume for chest. feels very easy, almost as if the ROM is less - which i dont know if it is.

did some pumper stuff for arms, triceps were knackered by now hence the low reps.

no bicep work for a while so i thought it best to keep them sweet, otherwise they might leave me for someone else!

[Narc]

Of course the ROM is less, think about it

[the block]

that word beginning with TH is not really my strong point....

[the block]

missed Lower DE yesterday. got Lower Me on tuesday so DE stays missed.


Upper ME. sunday. 10/07/05

Bench - wide grip, middle finger on ring
Bar - 17
40kg - 8
60kg - 3
80kg - 3
90kg - 3
100kg - 1
105kg - 1
110kg- 1
115kg - 1
120kg - 1
125kg - 1 medium grip
130kg - 1 medium grip

110kg - 6x3 wide grip, middle finger on ring
90kg - 8,8,6 wide grip, middle finger on ring

DB rows
32.5kg - 8
45kg - 3x8

very hot in the gym today due to the nice weather we're having. threw in some wide grip bench today as its something i want to get better at. worked upto 120kg which was a bit awkward at that grip, so for the remaining singles used a medium grip (thumbs length from the ring). 130kg was hard today.

after that did some more wide grip benching with 110kg. originally i planned to do sets of 6-8 with 100kg then thought to do some singles or doubles with 110kg. found 110kg wasnt too hard so did triples instead.

then to finish i did some pumper sets with 90kg (couldnt be bothered with DB press) which were hard by the 5th/6th rep.

DB rows - cardio. and demanding too.

liked todays session. good fun.

[Icepick]

You must really love the pump,if you handle those sets of 110s after working up to 130,then 140 should be in the tank somewhere me thinks...good sess though

[666]

Yeah, big volume volume there mate.

[the block]

cheers guys.

pump - well once bitten forever smitten. no benching until friday/saturday maybe longer so i thought i could handle the extra as i have plenty of time to recover.

i plan to do something similar - time permitting - with squats tomorrow.

i think i'm close to 140kg. if i eat well on the day and its not too hot i think i could get quite close to it. but anyways its not too far off now so no rush. last thing i want is an injury.

[Scourge]

You'd hit more than 130kg just by abbreviating your warm-up. I know you need a bit of volume in there for your ME days, but if you're going for a max, don't jump 5kg for each set.

[Icepick]

don't jump 5kg for each set.

So what will be a better jump then,lets say for example he was going for a 140 max.

[Scourge]

So what will be a better jump then,lets say for example he was going for a 140 max.
I'd be look at something more like.

5x20
3x60
1x100
1x120
1x130
1x140

Depending on how he's feeling at the time. Maybe stick a 1x80 in there if you feel the 60-100 jump is too big. You may also want a few more sets at 20kg to start with if you find you need to get your technique sorted (I know KMP needs to do a few sets with the bar before her workouts to get her arch warmed up).

[the block]

coolio! thanks for the input.

[the block]

am in sunny boiling egypt. here for a long time. found a gym. its ok. quite limited. not too many twenty plates, no 1.25kg plates, no fixed barbells (have to use oly bar).

havent adjusted too well. am always dehydrated. food intake is at about 60% compared to that in england. its just sooo hot here. and the gym is absolutely scorching some days - with the AC. also stopped creatine. seem to have lost a few pounds - nothing major - and also some strength loss.

not too sure about the strength loss - may be due to dehydration/lack of food/heat/coming off creatine. least likely to be creatine. most likely a combination of the rest.

[the block]

first session in egypt. 18/07/06. monday

Upper ME.
Bench - wide grip upto and including 120kg.
125kg & 130kg - medium grip.

Flat DB Press
W Chins B/W 4x5
Pushdowns & Hammer curls

tough session. have never sweated like that before. absolutely drenched.

have to unrack the bar myself for bench which is really annoying and i find it disadvantageous. got a spotter for 125 & 130. plum didnt let go of the bar at all. despite me trying my best to tell him - i dont speak the local lingo.

[Scourge]

There you are, ya git. Benching 140kg yet?

You've been away so long I was wondering whether you've got a degree in chemistry...

[the block]

Lower ME. 19/07/05. tuesday.

Oly Squats. 100kg - 3
singles at 110, 120, 130, 140, 150. all beltless.

parallel narrow stance squats
100kg - 4x6

sldl
100kg - 3x6

squats were hard work. but the gym has an adjustable squat rack which will be brilliant. did some gay looking parallel squats for extra volume.

[the block]

There you are, ya git. Benching 140kg yet?

You've been away so long I was wondering whether you've got a degree in chemistry...

lol! the heat is a killer out here. training is so damn uncomfy. it has increased my respect for those guys busting there backsides in places like australia and stuff (like DMPM). its very hard.

as it stands i have dodgy spotters who dont let go of the bar when i bench. it seems like a local tradition or something. and also there's me busting my arse doing 130kg and the guy goes "only 1?" lol! i feel i have lost some strength on bench - a couple of kgs, but it may be due to heat and stuff. the weather will get better in a month or so - some time in september. i look forward to it.

[the block]

Upper DE. 21/07/05. thursday

Bench - 85kg - 9x3
W. grip bench 100kg - 8,6,6,6

DB Rows - 40kg - 3x8
Pushdowns/DB curls/Hammer curls

no 1.25kg plates so an increase of 2.5kg for DE bench. comfy. did w grip for some practice. but i dont think my shoulders like it much.

[the block]

24/07/05. sunday

Lower DE
Oly Squat. total stop for 2/3 seconds at rock bottom.
95kg - 10x2

**************************
Leg press - did 5 sets of 8, progressively heavier (PH) worked upto 180kg plus machine.

Hamstring curls - did PH 8,8,5

Low back extensions
B/W 8,8, 10kg - 8,8

Calves lots of PH.

thats it. squats were good. couldnt be arsed with trying to set up some sort of box squat setup. too busy a gym and too cramped. these will do as a replacement.

have run out of ideas for leg work and am sort of bored. too cramped for comfy pullthroughs and there are plenty of machines. so i did the dirty deed. calves were sore for daaaaaayyyys.

[the block]

25/07/05. monday

meant to be Upper De but turned into a pumpers wet dream chest session for some reason. cant remember why.

CG bench - singles @ 100,110,115,120, 125, 130.

incline bench - 80-8, 90-6, 100-4

some funky pec dec/fly machine. 3 sets of PH weights.

[the block]

26/07/05. rest of Upper De session as it should have been.

Chins - 8,8,5
BB rows - 90kg - 3x8
seated rows/pulldowns
shrugs
DB curls/pushdowns

another funky session. quite enjoyable though.

[the block]

29/07/05. friday. Lower ME

oly squat - 100- 3
singles 115,125,135,145,155

140 - 5x1

parallel narrow stance - gay boy show me your bum - squats
100kg - 3x8

Hamstring curls 5 sets of PH weights.

good squatting today. enjoyable. 155 was quite tough. 140 afterwards felt easy. hence the 5 singles.

8 reps squats are cardio. ham curls are for ****. but they have given me nasty DOMS.

[Robert]

Cool squatting.

[the block]

am bored of westside. so am going to do the 6 week russian thing for bench.

have taken a very conservative guesstimate of my 1RM at the moment in my current condition of 125kg. this also gives me nice round figures to work with. the conservatism is due to grubby spotters always touching the bar when i bench. which leads to pyschotic voices telling me i didnt do it by myself. so to avoid overestimating i picked 125.

day 1. 31/07/05
bench - 100kg - 6x2
lat work - chins & pulldowns
arm work - curls & pushdowns
cubans - 5kg - 3x8

easy. dont like unracking the bar myself though. uncomfy. and also strength sapping.

[the block]

Cool squatting.

ta robbo!

[the block]

conclusion

in the 2 weeks i have been here i feel i have lost some:

motivation (heat related)
weight (food and water related)
strength (heat/diet related)

gym is ok, not brilliant. quite a few machines and lots and lots of pumpers. have yet to see someone squat in there besides me. not seen anyone bench over 90kg. not seen any blokes bigger/much bigger than me. staff is very helpful and friendly.

i have to cook now which is a pain in the arse. also i do a lot less snacking so my powerlifters diet is nearly out of the window.

i need to work on my bench and food. back on creatine soon but not looking forward to having to drink gallons of water. squat is fine. no probs there.

will see how the comrades routine helps. any input asto how to structure the assistance and squat work whilst i do this would be brill.

[the block]

02/08/05. tuesday. Day 2 Week 1

Bench 100kg 6x3
B/W Chins 8,5,6
Tricep work
Ab work

[uk machine]

coo :033: l olys!

[the block]

<buff> :028:

[the block]

04/05/08. thursday. day 3. week 1

100kg - 6x2
DB rows - 30kg - 8
45kg - 4x8

Cubans - 7.5kg 3x12

run of the mill. nothing special apart from that i did the last 3 sets of 2 with middle finger on the ring. although i am concerned about the shoulder issue i think chins may be the culprit, that and a crap bench. will be risking the wider grip as its much much easier although my max bench with that grip is lower.

[the block]

07/08/05. sunday. day 1. week 2.

100kg - 6x4
seated row - lots.
standing ab pulldowns.

used the middle finger grip again. i think i will stick with this grip and see how i get on. 6 sets of 4 wasnt a problem. apart from that the longer i spend on the bench the quicker i want to get off it! i dont know who they thought they were making the bench for, maybe somebody whose back is about 12 inches wide.

[the block]

tuesday. 09/08/05. day 2. week 2

60kg - 4
90kg - 2
100kg - 6x2

BB curls
20kg - 8
30kg - 8
40kg - 8
45kg - 8,8,5

Cubans
5kg - 12
7.5kg - 3x12

shoulders were really pumped and tight after this ;)

[GoldenArrow]

Er. What exercise.

While I'm here, another 'reader of the journal' club member. (and i just saw your pm from a month ago which i forgot to respond to :ninja: )

[the block]

Er. What exercise.

While I'm here, another 'reader of the journal' club member. (and i just saw your pm from a month ago which i forgot to respond to :ninja: )



ahh, forgot to state - bench.

'reader of the journal' club member???? me no comprende..

no probs about pm. will see how this goes on. :039:

[GoldenArrow]

sometimes seems like no-ones reading (see ice machs journal) -

- if theres nothing going wrong/no prs i guess people just read and dont reply.

[the block]

thats soo true!

[GoldenArrow]

Nobody loves my journal! :022: \\

:D

[BFT]

Often I just dont feel qualified to comment; see Alexs' sig.

[the block]

11/08/05. Day 3. week 2.

Bench
40kg - 8
60kg - 6
90kg - 6
100kg - 6x5

Squats
40kg - 8
60kg - 3
100kg - 1
110kg - 1
120kg - 1
130kg - 1
140kg - 1
150kg - 1 (all beltless)

chest supported rows - 4/5x8


quite a big session for me. had to get the squats in. did ok. initially thought i was doing 6x6 hence the warm ups of 6 reps.

benching was actually quite easy. squatting afterwards was ok, but quite tough.

[uk machine]

why not put squats first? is it cus ur specializing on bench?

[the block]

yah... focus is on bench.

missed gym yesterday. got some food poisoning. gave me the dribbles, fever and a poor apettite and general feeling shite. feel a little better today. havent got much to do in the gym either - 100kg - 6x2. may do a few sets for back.

[the block]

15/08/05. day 1. week 3

Bench
100kg - 6x2
chest supported rows - 5x8

felt weak as a kitten today. easy enough session though. need to eat/sleep/rest.

[the block]

17/08/05. day 2. week 3

bench

90kg - 6
100kg - 6x6

BB curls
20kg - 10
30kg - 8
40kg - 8
50kg - 6,4,4,4

bench was ok. managed it easily with minimum grunting. cool. <buff>

[the block]

19/08/05. day 3. week 3

Bench
100kg - 6x2

close grip (palms facing me) pulldowns
4x8

easy.

[uk machine]

consistent training here squire, short aswell how long do they take?

[ice_mach]

Dont see any legs?

[the block]

consistent training here squire, short aswell how long do they take?

ta. sessions are usually short. the 6x2 takes about 7 mins. another 5 mins or so for the back exercise - soooo, about 20mins.

the volume sessions take longer, about 15/20 mins for the 6x6/5/4/? sooo in total about 35 mins.

[the block]

Dont see any legs?
bend your neck and look past your genitals, they should be somewhere around there! (joke :016: incase the humour doesnt permeate the internet)

focus is on bench so legs maybe once a week/every 10 days - maintenance.

[the block]

am seriously considering chucking this routine midway. why?!!!!??? why???"!"""????!!!

well, my previous bench was 130kg. since getting to egypt i found benching was uncomfortable (diet/gym/spotter/uncomfy bench) so i conservatively thought my 1RM to be lower - 125kg.

however - have been thinking - muscle memory and all that - i can easily get past 130kg just by doing the bench as i did normally - ME etc...

soooo... whats the point of me doing a 6 week peaker to get a net gain (on a bench of 130kg) of 1.31kg on my bench? (from 125kg it equals 6.31kg)

any suggestions? i am this ......... close to chucking it.

[the block]

:017: thats a point...

[the block]

went scouting for some plates today. no joy. can get them made here as labour is relatively cheap i think. tying stuff round the bar is a pain in the arse so didnt really explore that too fully. no ankle weights.

looks like i am continuing with this routine, ifso then its either 105kg or 110kg. most likely the 105 ;)

but... i may just revert back to the west, and do upper ME instead. two minds.

[Scourge]

I'd keep at the cycle your on now you've got this far with it. Maybe underestimating your 1RM wasn't such a good idea, but as you're in a position where you have to overweight or underweight the bar for each 5% jump, maybe overweight it to make things a little more challenging.

Also, maybe don't hit 105% on the last Friday. You could just max out instead.

[the block]

what would happen if i didnt make the reps? just carry on as normal?

[the block]

thanks all. yeah i'll stick it through. thats sort of my personality. i end up doing routines for months!!! (obviously as long as im getting results!)

[Scourge]

what would happen if i didnt make the reps? just carry on as normal?
Not ideal. That said, I was missing lifts all the time when I did it and still made some decent gains off it. When I missed them, I just made damn well sure that I got the required number of reps by rest pausing, so 6x6 looked something like:

6, 6, 5-1, 5-1, 4-2, 3-2-1

What was your last heavy session and how hard was it?

[the block]

last heavy? you mean the 6x6 @100kg? that was quite easy. a slightlyt heavy last rep on a few sets but i put that down to having to unrack the bar by myself.

[the block]

oh and no pause for them sets.

[the block]

22/08/05. day 1. week 4

Bench
60kg - 5
95kg - 5
105kg - 5x5

Seated rows
2 warmups + 2x8 work sets ... workout interrupted.... + 2x8 close neutral grip chin ups.

home

ended up using 1.3kg less than mr calculator told me to do. quite an easy workout. i expected it to be heavier than the 100kg 6x6 i did a few days ago but it was more or less the same. quite happy with that.

one thing this routine has definitely done for me is increased my work capacity and recovery between sets. last time i did 5x5 (well over a year ago) i was taking at least 3 mins rest between sets. this time it was like 2 mins.

happy with todays benching. havent done a lot of volume with high loads, usually singles and a few triples. will see how i get on with 4x4@90% and 3x3@95%

[Scourge]

Good lifting.

Go 1.3kg heavier than you're supposed to next week then.

[the block]

cheers. where abouts exactly do you mean "go heavier"....

6x2x80%, 6x3x80%, 6x2x80% - done
6x4x80%, 6x2x80%, 6x5x80% - done
6x2x80%, 6x6x80%, 6x2x80% - done

5x5x85%,(105kg)-done 6x2x80%,(100kg)-done 4x4x90%(112.5kg) - to do.
6x2x80% (100kg), 3x3x95%(118.8kg), 6x2x80%(100kg)
2x2x100%,(125kg) 6x2x80%,(100kg) 1x1x105%


you mean do 120kg basically instead of 118.8kg?

[the block]

24/08/05. day 2. week4

bench
bar - 15
60kg - 8
80kg - 2
100kg - 6x2

DB Curls - barbell was busy
12.5kg - 8
17.5kg - 8
BB Curls - barbell free now
30kg - 8
50kg - 6,4x4

Benching speed was quick today. that weight absolutely flew up. towards the end it was a bit of a joke really. quite surprised by that.

BB curls - what can i say... <buff>

[the block]

26/08/05. day 3. week 4.

been thinking. generally not a good idea for me. anyway - as i couldnt do 112.5kg due to a lack of titchy plates i did 115kg instead. and made it my bitch!!!1111!!!

Bench
Bar - 15
60kg - 6
85kg - 4
105kg - 1
115kg - 4x4

Lat Pulldowns
warm ups + 4x8

home.

well chuffed with this session. IIRC i havent benched anything higher than 110kg for 6x3 in terms of volume. anything over that has always been singles. so was a bit apprehensive about the weight especially as i increased it by 2.5kg (russian calculator said to do 112.5kg).
it was easy. yes the last rep on most sets was slower and demanded some effort but it wasnt impossible and failure wasn't on the cards at any point. this means that i'll do 120kg 3x3 instead of 118.8kg.

i think i need to do more volume with higher loads as i feel sorta scared/worried when i do the 4x4/3x3 @85-95% etc... as i am not used to it.

aaaaaarrrrrrggggggggghhhhhhhh <buff> <buff> <buff>

[the block]

:040: :026: :025:

[ice_mach]

nice liftin as always!but i still think bench is a trophy lift,lol

[Icepick]

Good work dude,140 should be in the bag now

[the block]

cheers guys. hope it is in the bag or i will have to change the bag!

and yes bench is a trophy lift <buff>

[the block]

30/08/05. day 1. week 5

bench
100kg 6x2
seated row 5x8 (progressively heavier sets)

was knackered today. been walking in the sun, low on sleep and food and drink. 100 felt heavy. did some poncy seated rows and went home.

[the block]

sort of forgot about this. jus been really really busy. moved out of 1 flat into another and then out of that into another in a matter of days (about 5) along with flat hunting every day for hours. jus been a right pain in the arse.

inspite of that i did manage:

day 2. week5.

bench
bar x something
40kg x something a little less
60kg x " " "
90kg x 3
110kg x 1
120kg - 3x3

that was the whole session. the 120kg was the hardest bench session i've had in ages. but there wasnt any danger of me failing really, just hard to put lots of effort in.

since then and that was last wed - i havent managed anything gym-wise apart from 5 million hours of walking and speaking to foreigners.

so - have missed day 3 of week 5 = 100kg 6x2

now i have to do day 1 of week 6 = 125kg - 2x2. i would try 127.5kg but no small weights. feeling really lazy and slobbish. i may go gym today or maybe tomorrow - either way - i've had a week off whether i like it or not.

[the block]

aaaaaaaaaaaaaaaaaarrrrrrrrggggggggggggggghhhhhhhhh hhhhhhhhh!!!!1111!!!!111111

[Scourge]

aaaaaaaaaaaaaaaaaarrrrrrrrggggggggggggggghhhhhhhhh hhhhhhhhh!!!!1111!!!!111111
You alright mate?

[the block]

yeah, just a bit frustrated - no gym for a week, very hectic life outside/moving/studying/living/foreigners etc....

just had to let it out :) but still got a few more in me though... will definitely hit gym tonite (thursday)

[the block]

havent got my glutes to the gym yet - am going to skip the last week as i've had to much time off now, was meant to train 9 days ago - last session should have been on friday.

gonna max out on bench today.

also my new flat has a chin up bar in one of the doorways so i think i'll be doing some chin ups every day.

[Black Knight]

doing some chin ups every day.
Cool, like that idea

[the block]

will see how long i can keep it up though which should be fun! nothing too strenuous, just a few easy ones a couple of times a day. will switch between close and wide-ish grip - see what happens. i think the funky term for it is "synaptic facilitation" (whatever that means)

[the block]

11/09/05. sunday.

maxed out on bench.
bar - 15
60kg - 6
100kg - 2
115kg - 1
125kg - 1
135kg - 1 sort of,F

BB Rows
60kg - 8
70kg - 8
80kg - 8
90kg - 8

Tricep pushdowns
3x8 progressively heavier sets

felt good to get back in the gym. 115kg felt very light. 125kg was heavier. i dont know if i did 135kg on my own as some plum had his grubby hand on the bar even after i told him to leave it alone. he only had one hand and i know that he cant have done much - according to him he didnt do anything - but i dont feel comfy claiming it, so i tried it again after explaining to him in a very nice tone and failed it a couple of inches off my chest. anyway it felt good to try it. will see how i get on next time.

rows were very very strict. pushdowns were .... well pushdowns.

gonna throw in a couple of chins when i walk past that door in my flat.

[the block]

not too sure what i am going to do next - go back to westside or try something different. have got ramadan (month of fasting) coming up in 3 weeks (about 3/4 oct) and i have to have a forced break from training from 22/09 til 4/10 as my sisters getting married and i will not have any access to a gym.

[GoldenArrow]

:birthday: :banana:

[uk machine]

few more sessions you will smoke 140kg

[the block]

danke - tang kun - i dont celebrate birthdays but the thought is appreciated oh saddle sniffer! also can you believe it - you are the only person who remembered in the whole wide world! :022: :022: :022: oh yeh - i dont celebrate birthdays... :017: :016:

[the block]

few more sessions you will smoke 140kg

hope so oh toon-o-nion!

[PikeKing]

Happy Birthday (only 32 mins left until its over)

[Robert]

Happy birthday.

[the block]

:050: :p :049: :060: :058: :008: :057: :055:

[the block]

chins on an adhoc - when i walk past the door - basis

3, 1.5

1 X falling on tiled floor, knees first and on toes and then collapsing forwards onto hands with chin up bar in hands - instead of fixed in doorway.

lots of "aarrrghhhh" x lots

looks like no more chins at the moment for me until i get the bloody bar sorted. think i was too heavy for it/broken from before/not sturdy enough/combo of all these.

[the block]

13/09/05. squats

ATG squats
Bar - 8
50kg - 6
80kg - 3
100kg - 1
110kg - 1
120kg - 1
130kg - 1
140kg - 1
140kg - 1
130kg - 1
130kg - 1
130kg - 1
130kg - 1
130kg - 1
120kg - 1
120kg - 1
120kg - 1
120kg - 1

thats the session. i didnt expect any big numbers today as i had a very short night and a very long day with not too much to eat. also the last time i squatted was the 11th of august!!! thats 5 weeks tomorrow!!!

in hindsight quite pleased with the session although i found it really hard to get in the right frame of mind. upto the first 140kg i may aswell have been sitting on my sofa watching tv at home thats how psyched up i was. as 140kg felt heavy and i wasnt up for a deadly session i did 130kg for 5 singles and then 120kg for 4 singles afterwards. would have done a few more but hamstrings started cramping up quite badly.

still not sure what i'm doing re: routine etc... probably just leave it as squat+some other stuff & bench+some other stuff for the time being.......unless there are any suggestions..........................

[the block]

i have bought 2 lovebirds (..................space for sarcastic comment/raucous laughter) and some dwarf fish and 1 siamese fighter fish. really happy with these. the birds are just so beautiful (sniff,sniff). the fish are nice too especially the siamese one - its got really nice flowing bits.

now i just have to remember to feed them and clean them/their environment regularly. and also to try and bond with my birdies every day :)

[the block]

got nasty doms in legs today. that'll teach me to do a bench only routine for 6 weeks.

[Icepick]

got nasty doms in legs today. that'll teach me to do a bench only routine for 6 weeks.
ouch,but still a bit weird that your bench didnt improved much on that routine

[the block]

basically since i've come to egypt which is about 2 months now my training has been sort of maintenance at best. too many things have changed - diet and extra stress of travelling and moving around etc...

not too disappointed with bench results - these were all wide grip, index finger on the ring, previous benching was with medium grip (about an inch away from the smooth bit) or close grip (on the smooth bit). wide grip feels completely natural now, no shoulder complaints. so previous best was 130kg with a medium grip and now i think 130kg with the wide grip is do-able as 125kg was easy enough. i'll probably be going wide grip all the way now.

unfortunately over the next 6/7 weeks my training is going to take a back seat - actually its more or less going in the boot. got sisters wedding coming up and then 1 month of fasting. busy, busy. aaaaaarrrgggggggggghhhhhhhhh. probably do a 3x3 or something similarly brief.

[666]

A month of fasting! Mamma mia. Can you train at night?

[PikeKing]

i thought that fasting was only during hours of daylight? how many hours of darkness do u have?

[GoldenArrow]

Depends whether Charlie Murphy is around http://iron-city.net/images/smilies/newones/025.gif

[DMPM]

Depends whether Charlie Murphy is around http://iron-city.net/images/smilies/newones/025.gif
You cold as ice!!!

[the block]

666 - yep i can train at nite and will do. gym is open till 2am!

pk - fasting is during daylight hours only. at present this is from 5.15am - 7.05pm in egypt. so thats about 14 hours. of which i will spend a good amount sleeping :) probably till 12pm. its just as its quite warm here you do get thirsty and stuff.
also what i noticed last year was that the first week or so is not a problem but then you really notice the depletion of "bodily stuff like carbs etc..." setting in.
i expect the day to be about 30mins less at least by the time we start fasting in the beginning of oct.

[the block]

Depends whether Charlie Murphy is around http://iron-city.net/images/smilies/newones/025.gif


i googled CM and i found this:

http://images.countingdown.com/images/users/Chiapat86/Chiapat86_profile.jpg

and

http://grategatsby.com/rjb.jpg

and

http://members.tripod.com/AngryLush/RJames204.jpg


do i get a banana?

[DMPM]

IT'S A CELEBRATION BITCHES!

ENJOY YOURSELF!!!

:046:

[666]

its just as its quite warm here you do get thirsty and stuff.


You can't drink in the day either!? Woh, that's pretty hardcore, esp in Egypt.

[ice_mach]

yeah after 5-6ish we cant eat,drink, or chew anything, its relatively easy here in england cos of the weather.

[666]

IV drip?

[Icepick]

Well if I was you,I would just spend the night eating/sleeping then train at around 6-7ish after the fast has started in the morning

Edit-that would mean 12 hours with no pwo meal :D

[the block]

lol.

i'm looking forward to it. its my most favourite month of the year. yeah training takes a knock but there is more to life than training unless you are a serious competitor/professional.

[uk machine]

seriuos mate i would start crying i eat so much haha. i take it you do other things to celebrate? meeting family etc? am i wrong?

[the block]

the month of fasting is obligatory for muslims. at the end of the month we have a day of celebration. people meet friends/family, give presents, and EAT! LOTS! or try anyway. the stomach shrinks by then so you cant eat too much!

i fast every now and then throughout the year anyway and to be honest its not so bad, even in england with its very long days or in the heat of egypt. everybody misses a meal a day fairly regularly anyway. with fasting you miss 1 more or 2 more. from the muslim perspective as its an obligatory act of worship there is a reward for it from God so as far as motivation goes, thats enough of an incentive.

even as a non-muslim in a muslim country, in the month of ramadan you would notice an extremely joyous and positive atmosphere. its really nice. also a lot of religions have some sort of fasting as an act of worship although some allow fruit or water etc...

it makes you just that little bit more grateful for what you have and diverts your attention to those who are less fortunate. also at the end of the month you HAVE to give a fixed amount (fixed in terms of percentage - 2.5% of your savings/excess money, i.e. money that you dont need to survive, assets etc...) in charity which gets distributed amongst the poor.

[the block]

in light of this: how would you guys go about training through ramadan? main considerations are lack of food and fluid lol!

[PikeKing]

whats the fasting in aid of? what does it celebrate?

(sorry i'm not sure how to word this)

[the block]

You can't drink in the day either!? Woh, that's pretty hardcore, esp in Egypt.

egypts actually alot cooler than other middle eastern countries. iraq was hitting 49C a few weeks ago!!! we are in the mid 30's at the moment. its really nice in the mornings and evenings. but still quite/very hot during the day.

[666]

Maybe best to eat asap in the evening, inc plenty carbs, then train an hour or so after that, and pwo protein etc as per usual. Then a couple of kg of midnight snacks to keep you going until the next day!

[the block]

whats the fasting in aid of? what does it celebrate?

(sorry i'm not sure how to word this)

the fasting is "prescribed" in the Quran, which says

"O you who believe, fasting is prescribed for you as it was prescribed for those before you, that you may become of the God fearing/God aware/conscious" Chapter 2. V 183

as in many other religions, muslims believe in the body and the soul. fasting weakens the body thereby giving the soul a chance to flourish, promoting the good and noble qualities that are innate to the human being such as humanity and compassion etc..., generally subdued by desires linked to the body. these desires are often a result of excessive consumption of one thing or another. think of food and the effect it has on sex drive, thinking, motivation, in short everything - i get angry quicker when i am hungry. (i know i'm generalising here) you could also think of maslows hierarchy of needs here, although he adheres to a different philosophy.

in short - fasting helps you purify your soul of its bad qualities by weakening your dependance and desire of certain bodily needs - food, water, sex.
these are abstained from during daylight hours.

the celebration aspect - ramadan is the month in which the Quran was revealed. in this month the whole Quran - some 600 pages is recited in its entirety over the course of the month. this allows the masses to hear the Quran and ponder over it as many muslims dont read the Quran or adhere to the teachings of Islam in their lives. it serves as a reminder.

at the end of the month, you should have reaped the benefits of disciplining your soul and be ready to spend the rest of the year with renewed vigour and motivation.
hope this helps. any more q's?

its basically a peaking cycle for your soul :040:

[PikeKing]

is the fasting strictly adhered to then? I mean will all muslims do it?

I would imagine in the middle east its followed far more strictly than it is by muslims around the world? Or am I totally wrong?

I find it quite interesting learning about other religions as I went to a good old C of E school and only learnt about that stuff.

[the block]

is the fasting strictly adhered to then? I mean will all muslims do it?

I would imagine in the middle east its followed far more strictly than it is by muslims around the world? Or am I totally wrong?

I find it quite interesting learning about other religions as I went to a good old C of E school and only learnt about that stuff.

in general - all muslims will fast. the societal effect is quite strong. even 'bad' muslims will not want to eat in public even if they are not fasting. what they do in private is their business and nobody intervenes in that but its a taboo for muslims to eat in public in ramadan.

i think we perceive a stricter practice of islam in the middle east simply due to the concentration of muslims there. the muslims in britain and europe all fast too but as they are spread out and not a majority we perceive them differently. what you do have in the middle east though is a society generally more geared towards making the practice of islam easier.

in the west certain elements of islam are abandoned or seen as very difficult/impractical due to the different society. e.g. women in egypt, if they choose to, can walk about in clothing similar to that which nuns wear without anyone batting an eyelid. in britain, especially after the recent tragedy, many muslim women are scared to be identified as muslim as many have suffered physical and verbal abuse. what is missing in the west is the scaffolding upon which muslims can build their lives - as muslims. middle eastern countries, aswell as some asian countries, provide this framework, hence a stronger and deeper application of islamic law. its like trying to put muscle on a skeleton - if you have bones missing then that muscle wont be attached properly nor will it function very well.

boy - have i gone off on one! i did theology and religious studies at univeristy before i started practising islam as i like you too, also am interested in different religions. any more? :)

[the block]

IV drip?

nah, nothing (food and drink, obviously we breath!) is allowed to pass the junction of mouth and throat. as the purpose of food and water is nourishment, any other means of nourishment is also not allowed

[the block]

Maybe best to eat asap in the evening, inc plenty carbs, then train an hour or so after that, and pwo protein etc as per usual. Then a couple of kg of midnight snacks to keep you going until the next day!


yeah i usually do something like that.

what about training? i was thinking something along the lines of 3x3 or 3x5 on a few compound exercises 2 or 3 times a week, split somehow.
yes/no/maybe?

[the block]

training. 18/09/05

bench
40kg - 8
60kg - 6
80kg - 3
100kg - 3
115kg - 1
130kg - 1 (touched up slightly)
110kg - 3
110kg - 3
100kg - 6
100kg - 4

close grip pulldowns - 3x8 progressively heavier
lat pulldowns - 2x8 progressively heavier

hammer curls
10kg - 8
15kg - 8
17.5kg - 8

triceps pushdowns
3x8 progressively heavier

cubans
2.5kg - 12
5kg - 2x12

lower numbers on bench is definitely due to grip change. i reckon 1RM with this grip is 127.5kg at the moment. may try my normal grips (medium & close) just to see what i can manage but as i dont really have a routine at the moment, i dont know when. i am strongest with medium grip.

rest of the stuff was just to beefen up my session a bit (not gay beef)

[666]

yeah i usually do something like that.

what about training? i was thinking something along the lines of 3x3 or 3x5 on a few compound exercises 2 or 3 times a week, split somehow.
yes/no/maybe?

3x3, heavy might be good. Give your muscles a reason to stay when there's not much food around.

[the block]

thats what i was thinking too. ta! what sort of split you reckon?

p.s. i really like our quote. very deep. maan. :025:

[666]

Maybe something v. simple like day 1: deads, bench, rows. Day 2: squats, ohp, chins. Add some abs stuff in if you want.

Cheers - can't beat the ancient Greeks. Plus I want to be an Olympic conqueror.

[Angel Delight]

I love your quote!

[the block]

Maybe something v. simple like day 1: deads, bench, rows. Day 2: squats, ohp, chins. Add some abs stuff in if you want.

Cheers - can't beat the ancient Greeks. Plus I want to be an Olympic conqueror.


not a gay one right? i remember the greeks had something about gay-s :018: :040: :019:

edit: wow! the filter picked out g-a-y-s!

[the block]

I love your quote!

moi? ifso :)

i cant remember where i read it though but i thought it was really amazing!

[666]

Ha ha, I think I'll bypass that bit when using them as role-models!

Cheers AD - something for me to think about when going through another injured period!

[the block]

update - month of fasting has started. just had 2 weeks off training - sister got married/travelling etc... coupled with doing that bench routine = me detrained quite a bit. was on a high when i left england and havent been able to get back there since :022:

will go gym today. not sure what i will be doing for the next month but after this month i will be: stuffing my face :) , getting my belly upto 40inches :040: , taking some creatine and getting my numbers upto where they should be. :039:

[the block]

gym was shut which was really annoying, especially as i walked 10 mins to get there.
will have to reschedule my timings.

[the block]

wooohoooO!!!! finally made it to the gym. but first....

to my horror i realised i have to squat in nike air tn's. i swapped my reebok classics with my brother who is now on his way back to england :022: have only just realised the magnitude of what i have done...

[the block]

THIS IS MY 1000TH POST!!!!11111!!!!!
currently at 999 i am a monster. wonder what 1000 will make me...

anyway - went gym after ages.

squat - lots of light/girly/gay weights

50kg - 8
80kg- 3
100kg - 3
110kg - 1
120kg - 1
130kg - 1
120kg - 1
110kg - 3
105kg - 3
100kg - 3

bench - w/g
40kg - 13
60kg - 3
80kg - 3
100kg- 1
110kg - 1
115kg - 1
100kg - 1 m/g
100kg - 1 m/g

neutral grip chins - b/w
8,6,4

seated rows - 3x3 of some weight.

happy to get back into the gym - feel really good. squatting i suppose is ok but bloody nikes didnt help.

bench was shit. elbow hurt on medium grip hence only 2 singles.

chins felt good. did some rowing in response to the benching.

was meant to do 3x3. ended up just working upto a heavy weight with a few back off sets. boy did i feel tired and drained. i know it will be tougher further into the month as my energy stores get slowly more and more depleted - mauahahahahaha!!!!111!!!

[Icepick]

are your squats atg or pl,i sometimes squat in shit trainers,makes my knees less stable

[the block]

aaah - forgot to add - my fat ass touches my less fat calves :040:
aint no grass on my ass!

[the block]

i am now the proud owner of transporter 2 in what sounds like french and batman begins partly in english and partly in some funky european language. i have yet to discover what the other 40 movies or so have to offer :mad:

but cookies have to crumble

[Narc]

:043:

[the block]

have salvaged something - batman begins is only 15mins in some funky language. the rest is english :)

[Fred]

lol whats the point in that?

[BengDogg]

lol whats the point in that?
tbh i felt like that anyway after watching batman begins

[Fred]

its awesome

[the block]

BB is ok. it does lack some substance though. a few more baddies and maybe an hour or so extra would have made it a much better film. that and me in the star role.

[the block]

lol whats the point in that?


i honestly dont know - unless it was the bit that was most crucial to the film (where bruce gets slapped in the car and goes training) and in order to facilitate the understanding of the spandex wearing audience, they dubbed it in their mother tongue :011:

[the block]

tuesday. 11/10/05.

Oly Squat
bar - 8
40kg - 6
60kg - 3
80kg - 3
100kg - 1
110kg - 1
120kg - 1
130kg - 1
120kg - 2
120kg - 2
120kg - 2
120kg - 2

Bench
30kg - 8
60kg - 6
80kg - 3
100kg - 1
105kg - 1
110kg - 1
115kg - 1
100kg - 6
100kg - 6
100kg - 5

Neutral Grip Chins - B/W
8
7
4

Close grip pulldowns
3 - warm up set
3x3 - heavy weight (plate 16 - not that that means anything to anyone)


tough session. have done hours of standing today and my feet were on fire + squatting in shitty tn's + fasting diet = the crap above. not really happy with squatting but thats my lot for the moment so no use bitching about it :025:

benching - similar story to squats - 115kg felt HEAVY. am really at a loss asto whats happened - i took off 2 weeks and i suppose the drastic deficit in calories is having an accumulative effect.

back-work is just playing in the garden really. need to get some rowing in.

anyway - all said and done - a productive session, better than the last one. enjoyable - just weak as a kitten. miaow.

[Narc]

Dude, if i were fasting i would barely be able to squat the weight of a heavy shirt, imo you're doing good

[uk machine]

tuesday. 11/10/05.

Oly Squat
bar - 8
40kg - 6
60kg - 3
80kg - 3
100kg - 1
110kg - 1
120kg - 1
130kg - 1
120kg - 2
120kg - 2
120kg - 2
120kg - 2

Bench
30kg - 8
60kg - 6
80kg - 3
100kg - 1
105kg - 1
110kg - 1
115kg - 1
100kg - 6
100kg - 6
100kg - 5

Neutral Grip Chins - B/W
8
7
4

Close grip pulldowns
3 - warm up set
3x3 - heavy weight (plate 16 - not that that means anything to anyone)


tough session. have done hours of standing today and my feet were on fire + squatting in shitty tn's + fasting diet = the crap above. not really happy with squatting but thats my lot for the moment so no use bitching about it :025:

benching - similar story to squats - 115kg felt HEAVY. am really at a loss asto whats happened - i took off 2 weeks and i suppose the drastic deficit in calories is having an accumulative effect.

back-work is just playing in the garden really. need to get some rowing in.

anyway - all said and done - a productive session, better than the last one. enjoyable - just weak as a kitten. miaow.
good stuff considering

[the block]

cheers for the encouraging words guys :026: :023: :banana: :karate:

[the block]

saturday 15/10/05

ATG Front squat
bar - 8
40kg - 6
60kg - 3
80kg - 3
100kg - 1
110kg - 1
100kg - 5x1

medium grip bench
30kg - 10
60kg - 3
80kg - 3
100kg - 1
105kg - 3x3
100kg - 5

BB Rows
60kg - 8
80kg - 8,8,8,5 forearm was twitching
seated rows - 2x3

cubans
5kg - 3x12

not too bad a session. felt quite energetic at the start. decided to do front squats as i have been oly squatting the last 2 sessions and i think i am pushing myself a little bit too much in terms of intensity. these were actually quite good. havent done these for ages. not too much volume, worked upto a tough-ish single but there was more in the tank. all ATG and i can feel it now :044:

started off with the masculine " i have elastic wrists and bendy fingers" grip. on 40kg i thought my wrists were going to crack or something, especially at the bottom position. called it a day and reverted back to trusty gay grip :o

bench - thought i'd try medium grip as that is what i hit my PB with - these were tough. felt weak. i did 6x6 wide grip with this punk ass 105kg about a month ago :011: but still a productive session. was just going to keep doing singles until i felt pooped but thought that would be boring and i've already hit 115kg twice this week. at the moment i am training every 3 days or so.

a really annoying thing - the bar swivels in my hands when i am benching and its bloody scary. its a proper oly bar and i know the ends are meant to swivel so you dont mash your wrists up but this is taking the berties and affecting my benching :mad:

BB rows - finally got some rows in. these were really draining my energy, especially at the end of the session. forearm started twitching for some reason so just did some funky seated rows to top it off.

cubans - need these i think. been doing a lot of benching recently.

[uk machine]

ay u still u fating: goood steff wif uarr mate

[Narc]

hehehehehe, someone been drinking?

[uk machine]

woah what the ****!
*note*
DONT LEAVE COMP ON WHILST GETTING STEAMO

[the block]

lol! yeah still "fating". obviously depending on whether you insert an R or an S, the meaning changes drastically

[uk machine]

obv i forgot to put in the r :029:

[the block]

helloooo. am still alive. can someone (if anyone reads this lol) lock this as i'm starting a new one. tanx darling.