Analyze this...

[the block]

starting training again but from a much weaker position in terms of strength, bodyweight and muscle mass. anyway will see how it goes.

doing a 2 day a week full body-ish routine to ease myself back in.

Day 1
Squat 4x8
DB Bench 3x8
BB Row 3x8

Day 2
Deadlift 4x5
DB Shoulder Press 3x8
T-Bar Row or Incline DB Press 3x8. NOT TOO SURE AS I DONT WANT 2 ROWING MOVEMENTS OR 2 CHEST PRESSES SO AS NOT TO HIT AN AREA MORE THAN THE OTHER.

[the block]

13/02/05. monday

Squat
Bar - 10,10
40kg - 8
70kg - 8,8,8,8

DB Bench Press
10kg - 15
15kg - 8
22.5kg - 8,8,8

BB Row
Bar - 15
40kg - 8
60kg - 8,8,8

result = pain! severe DOMS especially in legs. :044: :022:

[Robert]

Jesus your de-trained. You used to be a 3plate+ squatter didn't you?

[the block]

to parallel yes. full squats my PB is 130kg although i could have got more if i hadnt done so many singles that day already.

these are full squats still until my body is conditioned again and then i'll try for some new weights with the parallel. also i'm not pushing myself for the first week or so. just want to get the worst DOMS out of the way.

only myself to blame. my diet has been that worthy of an anorexic.

[the block]

friday. 18/02/05

deadlifts
60kg - 5
90kg - 5
110kg - 5,5,5,5


DB Shoulder press
10kg - 8
10kg - 8,8,8

Incline DB press
15kg - 8
20kg - 8
25kg - 8,8,8

Cubans 2x20 (not cigars)

deads were easy. felt rusty though. werent easy as in i could do them all day long.

shoulder press was quite uncomfortable. my left shoulder was very very stiff, so i stuck to the lighter weight which helped to stretch it. i have a problem raising my arm straight up from the side so that it is next to my head. more or less the exact movement of a shoulder press.

Incline stuff was a piece of cake.

decided to do the press instead of the row as i already had a pull move in for today so things should balance out. i am just rather wary of getting neanderthal shoulder sloping syndrome.

finished off with cubans.

[the block]

just making a reminder for me:

at the moment i am skinny, still got a slight gut, very slow metabolism - 1 or 2 meals a day, 12 and a half stones and weak.
i have 3 months or thererabouts to fix up (got a long trip planned)

been training for 1 week = 2 sessions. by the end of the month i have to have:

put on weight, visible difference in appearance, be eating 4/5/6 times a day, going gym 3/4 times a week, doing cardio and some sort of martial arts, and continue training without a belt.

this week i have to go to the gym 3 times and next week will sort out a more forward looking and progressive routine.

[666]

just making a reminder for me:
put on weight, visible difference in appearance, be eating 4/5/6 times a day, going gym 3/4 times a week, doing cardio and some sort of martial arts, and continue training without a belt.


Have anything in mind?

[Man of Steel]

What weight were you at your peak, block?

[the block]

Have anything in mind?


my training partner is inclined to do some sort of kickboxing and having done it before i am also inclined towards it but i would like to focus more on the ounching and learn some grappling also.

[the block]

What weight were you at your peak, block?

14 stones 7 lbs. last summer. carried some excess but was happy with that.

now i still have the excess (although a lot less) but not much else. well to be honest, underneath i still look ok but with clothes on - just like a normal untrained individual.

[the block]

22/02/05. tuesday

Squat
Bar - 8,8
40kg - 8
80kg - 8,8,8,8

DB Bench Press
10kg - 15
20kg - 8
27.5kg - 8,8,7

BB Row
Bar - 15
40kg - 8
60kg - 8
70kg - 8,8,8

getting better. i really need to work on my strength endurance though. the 8 reps squats have me huffing and a puffing and blowing houses down.

also need to eat more. session leaves me feeling like plugging myself into a UV drip and clonking out. its not much volume either.
hopefully will recover quickly from this session and get back into the gym.

[666]

my training partner is inclined to do some sort of kickboxing and having done it before i am also inclined towards it but i would like to focus more on the ounching and learn some grappling also.

Something like BJJ might be for you then, or a MMA / Vale Tudo class if there's one near you.

[the block]

whats BJJ?

[the block]

doh! brazilian ju-jitsu.

[Man of Steel]

Plenty of punching and upright grappling in Thai boxing.

[the block]

upto the point that i was there it was mostly punching and some elbow strikes

[the block]

friday. 25/02/05

deadlifts
40kg - 8
60kg - 5
90kg - 5
120kg - 5
130kg - 5,5,5,5


DB Shoulder press
10kg - 8
10kg - 8,8,8

Incline DB press
15kg - 8
22.5kg - 8
27.5kg - 8,8,6

okay session. deads still fairly comfy. singles would be so much better. 120kg felt like nothing then with the later sets fatigue crept in.

shoulder press - need to see a doctor again. pressing straight up i am still very stiff. i can do everything else like benching etc...

incline press - easy enough. about rep 6 my body starts freezing up. feels like i am not moving the weight at all although it creeps up slowly,

itching to do something a bit different.

[the block]

did the first day of ... :drummer: THE NEW ROUTINE!!!

Upper ME
Flat Bench
bar - 15
40kg - 10
60kg - 5
70kg - 3
80kg - 3
85kg - 3
87.5kg - 2

Incline DB Bench
15kg - 8 (should have done 10)
25kg - 10,10,10


BB Row
40kg - 10
60kg - 10,10,10

Dips - B/W
10,10,8

Static Holds d/o - 10s unless stated
100kg
120kg
150kg
160kg

i did deadlifts on friday and was still smarting so started with upper ME instead of lower ME.
very enjoyable. need more volume on bench as i cocked it up a touch - havent benched in ages. still i did ok considering the break i've had. also should have had the last rep but didnt have myself tight enough and sort of collapsed/caved in. :mad:

did this before seeing SOG's recommendations so will be taking them into account for future sessions. basically changing exercise order a bit.

was quite chuffed with dips. its a pain in the arse though as i dont know how to warm up for them. especially as all i'm doing is B/W at the moment.

static holds - also chuffed with these. i could m/g 200kg before so 160 d/o is not bad.

lovely jubbly! :045:

[Fred]

was quite chuffed with dips. its a pain in the arse though as i dont know how to warm up for them. especially as all i'm doing is B/W at the moment.


ummm you could just do a few negs?

[the block]

:031: yes i could - cheers for that. hadnt thought of it.

got doms in hamstrings from deadlifting. due to trying to spread the floor with my feet. cool.

[the block]

01/03/05. tuesday

Lower ME

Squat
Bar - 10,10
40kg - 8
60kg - 3
75kg - 3
90kg - 3
100kg - 3 - belted from hereon
110kg - 3
115kg - 3

GM's
45kg - 10
60kg - 10,10,10

Cheat Curls
25kg - 10
35kg - 8,8,7

Hanging Leg Raises - B/W - 12,12,12

Plate Pinching - all for 10s unless stated
2x5kg (10kg)
3x5kg (15kg)
3x5kg + 2x1.25kg + rod (18.5kg)
3x5kg + 4x1.25kg + rod (21kg)
2x10kg + 2x2.5kg + rod (26kg) = right hand - 5s. left hand - 2s.

all in all okay session.

lower back was badly pumped even before squatting and after 90kg a strategic decision was made since i still had GMs - beltless obviously and cheat curls to do - also beltless.

had problems knowing exactly where to stop for parallel squats not having squatted to parallel for 6 months or so. basically all my squats were way below parallel.

havent had a "heavy" - relative to my current condition - weight on my shoulders for ages. very nearly didnt get rep number 3 on 115kg but eye of the tiger and all that.

GM's - mmmmm. lower back. pumped. dribble.. dribble.. dribble.

Cheat curls - by far the most enjoyable exercise of the day. good fun doing these.

Plate pinching - chuffed with these. havent done them for ages or any other grip work so to find myself doing what i was doing months ago with ease was a surprise. very very easy.

overall - getting back into the groove with some of these exercises. will be definite progress from here.

[the block]

Upper DE - 02/03/05 wednesday

Speed Bench
Bar - 10
40kg - 3
50kg - 3
60kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
20kg - 10
30kg - 10,10,10

CG Bench
50kg - 10
60kg - 8,8,7

T-bar Row (seated version only at the gym)
50kg - 10
60kg - 10,8,8


Speed bench was actually quite tiring - not excessively - but came as a surprise as i was expecting a walk in the park.

Military press - took it easy. wanted to see how my shoulder would respond to these.

CG Bench - triceps were tiring.

T-bar row - okay.

reps are not to failure so the weights will sort themselves out shortly. its a bit strange as normally i would do say sets of 8 and make sure i got 8. now i have to make sure that i always keep something in the tank, like 1 or 2 reps. still not used to that side of things.

got DOMS in hams from yesterdays GM's.

[the block]

Lower DE. 05/03/05. saturday.

Box Squat - 12.5inch off the floor
Bar - 8,8
40kg - 6
60kg - 2
70kg - 10x2

Pullthroughs - lower back
15kg - 10
20kg - 10,10,10

Cheat curls
25kg - 10
35kg - 9,9,9

havent done box squats before so was interesting. got faster towards the end of my sets. strange though as i'm not sure how low to go so sort of creep down slowly. fun.

pullthroughs - wow. never done these before either. tremondous lower back pump. 3rd set was much easier than the first 2. good exercise.

cheat curls - lol! i'm sure lots of people were thinking "he's moving around a bit there"

[the block]

Upper ME. 06/03/05. sunday.

Flat Bench - ME
bar - 15
40kg - 8
60kg - 3
70kg - 3
77.5kg - 3
82.5kg - 3
87.5kg - 3 = 3RM
90kg - 2 :mad:
92.5kg - 1
95kg - 1
97.5kg - fail :mad:

Incline DB Bench
17.5kg - 10
27.5kg - 8,8,8

JM Press
Bar - 10
40kg - 10
60kg - 7,7,7

BB Row
40kg - 10
65kg - 10,10,10

good session. improved on last weeks performance in more ways than one. firstly beat last weeks 3RM. second - warm ups were smoother with less jumps. third - more volume. really not happy about failing the 90kg and 97.5kg. the only reason i failed those is due to not holding my arch tight enough or for long enough. i ended up sort of flat backed. think of a zombie coming towards you. i had those reps the bar was going up but i caved in.

JM presses were a first. after much ado about tilt back or no tilt back. i decided not to tilt. but somehow ended up doing it anyway sort of. just seems sort of natural. did tax my forearms a bit though.

good session - shame about the failing bench but live and learn. mind you - i dont think its too bad for not having trained bench for a few months.

[the block]

08/03/05. tuesday

Lower ME

Squat
Bar - 8,8
40kg - 8
60kg - 3
80kg - 3
100kg - 3
110kg - 3
117.5kg - 3 = 3RM
120kg - 1
122.5kg - 1
125kg - 1
127.5kg - 1

GM's
bar - 10
40kg - 10
60kg - 8
70kg - 6,6,6

Cheat Curls
25kg - 10
45kg - 6,6,6

another good session. triples were a tad demanding but singles were easy. felt strong. had a bit left in the tank but no spot and didnt want to risk being trapped under 130k+.

have also decided that once i hit 8-10 reps on the repeated effort exercises the weight goes up.

EDIT: reminder to self - MAKE SURE YOU WEAR SUITABLE BOTTOMS FOR SQUATTING IN.

what i wore today was cramping me.

[666]

Good stuff mate - a few decent consecutive sessions there. Know what you're saying about squatting; I've torn out of a couple of pairs of shorts in my time! I find that kickboxing trousers are good as they're double-gussetted (or however the hell you spell that word).

[the block]

cheers six six six or six hundred and sixty six or sixty six point six times ten. :047:

ive got some squatting bottoms that are extra baggy but forgot to wear them and its sort of scary giong down cos the crown jewels get claustrophobic.

[the block]

Upper DE - 09/03/05 wednesday

Speed Bench
Bar - 13
40kg - 8
60kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
20kg - 10
30kg - 8
40kg - 6,6,6

CG Bench
50kg - 10
60kg - 8,8,8

T-bar Row (seated version only at the gym)
50kg - 10
65kg - 8,8,8

Static holds
120kg - 10s d/o
160kg - 10s m/g
190kg - 22s m/g

Plate Pinch
3x5kg (15kg)

2x10kg + 2x2.5kg + rod (26kg) = right hand - 7s. left hand - 7s.

2x10kg + 2x2.5kg + 2x1.25 + rod (28.5kg) = right hand - 2s. left hand - 2s.

Speed bench felt a bit slow today especially the first few sets.

MP is slowly creeping up. i can easily do more but that would involve a hearty push and when i do that my shoulder hurts as its not healed properly yet. so slowly does it.

The other 2 exercises were easy enough.

Grip work - decided to do 190kg so i can enter my measly effort in the grip comp. i remembered that someone had 21 secs or so and hung on until i hit that. need to check to see if i have made it past last place though.

pinch - did the heaviest that i did last week but without the warm up sets and it felt good. so decided to try a heavier weight. got it off the ground but right felt like a smoother and better lift pinch than the left hand.

[Robert]

Nice session.

[Rayza]

Why do you perform Cheat Curls?

[Robert]

Because they are more functional than BB curls. Also, they actually promote more growth in the biceps.

[DelBoy]

Why do they promote more growth? Surely BB Curls actually put more strain on the biceps, where as cheat curls use alot of lower back and momentum?

[Robert]

More weight (esp on the eccentirc). And what do you think generates more momentum in the first place?

[the block]

Nice session.

cheerrrrrrs mate

[the block]

Why do you perform Cheat Curls?

cos i'm a cheater.
:042:



that and what rob said.

[the block]

Because they are more functional than BB curls.

mmm, since doing them i've come to realise that. they're also 100 times more fun than doing a strict curl.

[the block]

Lower DE. 12/03/05. saturday.

Box Squat - 12.5inch off the floor
Bar - 8,8
40kg - 6
60kg - 2
70kg - 10x2

Pullthroughs - lower back
15kg - 10
25kg - 8,8,8

Cheat curls
25kg - 10
45kg - 8,8,6

ok session. box squats need more speed but getting more comfy with these. pullthroughs were much easier than last week.

cheat curls - i cheated alright :045:

[the block]

Upper ME. 13/03/05. sunday.

Flat Bench - ME
bar - 21
40kg - 8
60kg - 3
70kg - 3
77.5kg - 3
82.5kg - 3
87.5kg - 3
90kg - 3
92.5kg - 3
95kg - 3 = new 3RM
97.5kg -1
100kg - 1
102.5kg - 1 = new 1RM

Incline DB Bench
17.5kg - 10
30kg - 8,8,8

JM Press
Bar - 10
40kg - 8
60kg - 8,8,8

BB Row
60kg - 10
75kg - 8,8,8


:023: this was a brilliant session. havent had one like this for a while. smashed all targets. added 7.5 kg to my 3RM (last week was 87.5 failed on 90. this week did 95) and another 7.5kg to my 1RM (last week was 95, failed on 97.5, this week did 102.5).
it obviously took longer than last week.

I.D.B. Press - smashed it.

JM Press - promotion due next week

BB Row - took a 10kg jump and did it easy.


:080: <buff>

[Rogue_zero]

nice work there mate. Well done on p.b.'s

[the block]

cheers rogue

[666]

Aye, cracking session.

[Robert]

Well doen pal.

[the block]

cheers guys :027:

[the block]

15/03/05. tuesday

Lower ME

Squat
Bar - 8,8
40kg - 8
60kg - 3
80kg - 3
100kg - 3
110kg - 3
120kg - 3 = 3RM
125kg - 1
130kg - 1
132.5kg - 1 = 1 RM

GM's
bar - 8
40kg - 8
60kg - 8
70kg - 8,8,8

Cheat Curls
25kg - 8
45kg - 8,8,8

more promotions.

have started a new job. for years i have been sleeping at the crack of dawn and now i have to get up at 7.30am and go to work. only done 2 days so far and energy levels fluctuate and by the end of the day i am tired. but went to gym anyway.

squats were hard work. i know theyre meant to be. i really find 3 reps demanding. 1 rep is so much easier. beat last weeks 3 RM but it was very hard. 3rd rep was sort of good morninged up and i burst lots of blood vessels so it looks like red freckles on my face. left me with very very hot ears.

singles were much easier. weight doesnt feel heavy. i feel strong off the bottom. when squatting i get stuck midway. my knees dont go out but dont go in either. i usually remember to push my knees out when i get stuck and then fly up but the mid point grind takes its toll as i'm ever so slowly inching up and then remember my knees. good squatting overall.

GM's - improved from last week.

Cheat curls - improved from last session.

in hindsight- good session especially since im not used to training in that state or being awake all day.

[the block]

Upper DE - 16/03/05 wednesday

Speed Bench
Bar - 21
40kg - 6
60kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
20kg - 8
30kg - 8
40kg - 8,8,8

CG Bench
50kg - 8
65kg - 8,8,8

T-bar Row (seated version only at the gym)
50kg - 8
67.5kg - 8,8,8

Standing Ab Pulldowns
9 (i presume it was kg) - 12
14 - 12,12,12

getting faster on the bench. feels so.

MP was better too.

CG Bench required a bit of grit to get the 8. i just have to be cautious as i should be keeping a rep or 2 in the tank - no failure.

T-bar row - easy enough.

Ab Pulldowns - these were cool. havent done these before so i felt the strain. kept tension throughout.

good session.

[the block]

have now done 3 weeks of the same exercise for ME. am tempted to give it 1 more week since the first week was testing the water and also i want to milk my bench. but then again with different exercises i'll be testing the water again so same thing.

maybe swap flat bench with incline bench for ME or close grip bench.

squats? not sure what to swap for. cant really go without squatting for 3 weeks and box squats wont provide enough volume or load.

dont want to do GM's as an ME. sounds too much like hard work. also form will be hard to maintain with a heavy load.

[PikeKing]

squats? not sure what to swap for. cant really go without squatting for 3 weeks and box squats wont provide enough volume or load

rack pulls? a different squat?

[Narc]

i burst lots of blood vessels so it looks like red freckles on my face. left me with very very hot ears.

THAT is quality,

i usually remember to push my knees out when i get stuck and then fly up but the mid point grind takes its toll as i'm ever so slowly inching up and then remember my knees

and THAT is exactly what i do

anyway, good stuff, carry on...

[the block]

missed out on Lower DE on saturday due to having a haircut and waiting ages. will make up monday.

[the block]

decided to change my routine a bit. by that i mean the ME exercises and some of the assistance ones.

Upper ME. 20/03/05. sunday.

Incline BB Bench - ME
bar - 21
40kg - 8
60kg - 3
70kg - 3
77.5kg - 3
82.5kg - 3
87.5kg - 3
92.5g - 3
95kg - 3 = 3RM
97.5kg - 1
100kg -1 = 1RM
102.5kg - 0

Flat DB Bench
15kg - 10
22.5kg - 8
30kg - 4,6,6 wobbled a touch on first set. left shoulder turned to jelly.

JM Press
50kg - 8
65kg - 6,6,6

BB Row
60kg - 8
80kg - 6,6,6

another good session. was a bit surprised with the incline bench and happy to get 100kg. had expected less due to an assumption that people are weaker on incline than flat bench. looking forward to getting closer to old numbers.

everything else was fine. stayed within limits.

JM presses feel a bit weird. i feel some strain on my wrists. not bad and to be expected but i have a slight doubt asto if i'm doing them right.

[PikeKing]

JM presses feel a bit weird. i feel some strain on my wrists. not bad and to be expected but i have a slight doubt asto if i'm doing them right.

i'm not sure there is a 'right' way to do these, there are so many different ideas on how to do this exercise

[the block]

thats what i reckon too. i surfed lots of different sites and found slight variations in the descriptions.

[BengDogg]

Same here they are sorta a bad skull crusher or summat??? dunno not something ive done in a long time if i ever did them right at all

[GoldenArrow]

Skull crusher to the throat, basically.

[Brett]

I found JM press was much easier on the wrists using an ezy bar.

Keep it up mate! Youll be back up to the big numbers before you know it.

[the block]

cheers Oh talking/typing dog with hat on.

[the block]

22/03/05. tuesday

Lower ME
Deadlift
60kg - 8
80kg - 3
100kg - 1 d/o
120kg - 1 d/o
140kg - 1 d/o
150kg - 1 m/g
160kg - 1 m/g
170kg - = 0. :mad: m/g

ATG Squats
bar - 8
40kg - 8
60kg - 8,8,8

Cheat Curls
25kg - 8
50kg - 6,6,6

Static Holds - 10s unless stated
100kg d/o
140kg d/o
160kg m/g
190kg - 28s. m/g :045:

swapped ME squats for sumo deads. considering havent deadlifted for months i did ok. easy pulls. got 170kg off ground easy but back didnt want anything to do with it so put it back down rather than join the bad back boys. my 1RM is 167.5kg.

did ATG squats as the RE. easy this week.

cheat curls were hard. had to do lots of cheating.

static holds - mmmmmmmmmmmmmm. i just held on. i should have got a few seconds more but lost concentration.

[the block]

Upper DE - 23/03/05 wednesday

Speed Bench
Bar - 21
40kg - 8
62.5kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
20kg - 8
30kg - 8
42.5kg - 8,8,8

CG Bench
67.5kg - 8,8,8

T-bar Row (seated version only at the gym)
50kg - 8
70kg - 8,8,8


increased the weight a touch on bench. same weight for 3 weeks so due a change. felt good. everything was A-OK. T-bar felt very easy.
also realised that i'm doing some sort of benching 4 times a week! ME bench, dumbbell bench, speed bench and close grip bench. oh and also JM Press! 5 times a week.

[Scourge]

How you liking this routine?

[the block]

i am really enjoying it. i like the fact that i have heavy and light days. low rep and high rep. i feel recovery is much better that way and i look forward to my sessions. gains are good too. i think im sold.

[the block]

26/03/05. saturday. Lower DE

Speed deads d/o
60kg - 3,3
80kg - 3
95kg - 10x2 (roughly 60% of 1RM)

Pullthroughs - for lower back
15kg - 8
30kg - 8,8,8

Cheat curls
30kg - 8
50kg - 7,7,7

1/4 Squats
100kg - 12
120kg - 12
140kg - 12

Shrugs d/o
100kg - 8
110kg - 8
120kg - 6

Calve raises - machine
57.5kg - 12, 12
80kg - 12

stretching.

enjoyable session. speed deads felt strange but i speeded up better in the later sets.

pullthroughs were hard but fun. they are a whole body exercise. had a bit of trouble maintaining balance as the weight was pulling me backwards.so i kept having to lean over forwards more. my baby maker was also caught up in the action. dont like having a metal chain between my legs like that. not my sort of thing.

1/4 squats were surprisingly harder than i had expected. will have fun with these i can tell.

did a couple of sets on shrugs and a few calve raises as these are lagging body parts for me. also recent posts made me think about my calves.

[the block]

Upper ME. 27/03/05. sunday.

Incline BB Bench - ME
bar - 21
40kg - 8
60kg - 3
70kg - 3
77.5kg - 3
82.5kg - 3
87.5kg - 3
92.5g - 3
95kg - 3
97.5kg - 3 = 3RM
100kg -1
102.5kg - 1
105kg - 1 = 1RM

Flat DB Bench
20kg - 8
30kg - 8,8,8

JM Press
65kg - 8,8,8

BB Row
60kg - 8
80kg - 8,8,8

good session. new 3RM and 1RM on incline bench. to put it into perspective - i havent trained bench properly for months so this is progress but over old ground. my best bench ever is 120kg - flat bench. it is nonetheless encouraging to have weekly progress especially by 5kg or so. currently my incline bench is better than my flat bench, but this is due to only having 3 sessions on flat bench. am hoping to have carryover to flat from incline.

rows were easy.

JM presses are hard-ish. especially if you go too low.

[the block]

also on a side note:

i have now done barbell curls in the squat rack TWICE! i had a good giggle doing them aswell. only because every where else was busy and i wanted the squat rack after my curls anyway. but i could just imagine one of you lot walking through and seeing me there!

[the block]

29/03/05. tuesday

Lower ME
Deadlift
60kg - 6
80kg - 3
100kg - 1 d/o
120kg - 1 d/o
140kg - 1 d/o
150kg - 1 m/g - back went spasmic. some muscles tensed up real tight.
160kg - 0 m/g
140kg - 1, 1, m/g
130kg - 1 m/g
120kg - 1 m/g

ATG Squats
bar - 8
60kg - 8
65kg - 8,8,8

Cheat Curls
30kg - 8
50kg - 8,8,8

crap-ish session. not happy. actually pissed off about my deadlift. 150 & 160 were really easy last week. only factors i can think off are my lack of sleep over the last couple of days. but that doesnt account for my back tensing up on me. i am quite sure that my technique is crap. unfortunately theres no-one in my gym that i can ask to check it for me.

i did ask one guy and he started trying to persuade me to do conventional deadlifts saying they were better for your back when i knew they werent. he also tried to adjust my hip positioning so that i basically started the pull from an ATG position. after pissing around with him i had lost any excitement that i had and 160 felt like a flippin mountain. so i left it. then in an attempt to salvage something i did the progressively lighter singles.

everything else was as normal. i really took it out on the cheat curls. i need to find someone to sort my deads out bigtime.

[the block]

Upper DE - 30/03/05 wednesday

Speed Bench
Bar - 21
40kg - 6
62.5kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
20kg - 8
30kg - 8
45kg - 8,8,8

CG Bench
70kg - 8,8,8

T-bar Row (seated version only at the gym)
50kg - 8
75kg - 8,8,8

good session. felt nice and refreshed.

[the block]

Upper ME. 03/04/05. sunday.

Incline BB Bench - ME
bar - 10
40kg - 8
60kg - 3
70kg - 3
77.5kg - 3
85kg - 3
90kg - 3
95kg - 3
100kg - 3 = 3RM
105kg - 1
107.5kg - 0

Flat DB Bench
20kg - 8
32.5kg - 8,8,6

JM Press
60kg - 8
67.5kg - 6,6,6

BB Row
60kg - 8
85kg - 6,6,6

okay session. wore the wrong footgear. big mistake. feet were slipping when i was benching. if it werent for that i would have got 107.5kg am sure of it. i chalked the floor to try and help matters but it wasnt enough. oh well. will change ME exercise next week. maybe close grip or decline bench.

rest of session was good. i still think that my lats dont get enough work though. not enough rowing and no chinning.

[the block]

unable to fit in a Lower DE session. wedding at the weekend - busy.

05/04/05 tuesday.
Lower ME
Rack Pull - 8 inch ROM
60kg - 8
100kg - 3
120kg - 3
130kg - 3
140kg - 3
150kg - 3
160kg - 3
170kg - 3
180kg - 3
190kg- 3
200kg - 3
210kg - 1
220kg - 1
230kg - 1

no time for anything else. cool session. i like rack pulls. much better for my back than deadlifts. also like having a heavy weight in my hands. grip was no problem. would have carried on but gym was shutting. will probably make up the other Lower exercises tomorrow with Upper DE.

[Narc]

Cool session

[the block]

tanx

[PikeKing]

some nice weights being moved around here, hows the mass coming?

[the block]

some nice weights being moved around here, hows the mass coming?


ta. mass is coming on well actually. noticeably larger. still lacking a bit in shoulders but its going to be a while til i reach previous buffness. chest has exploded though. currently weigh a few pounds over 13 stones. need to do a nude weigh in to be exact. was 12 and a third - stones about 8 weeks ago.

[the block]

Upper & (a bit of Lower) DE - 06/04/05 wednesday

Oly Squats
bar - 8,8
60kg - 8
70kg - 8,8,8

Speed Bench
Bar - 15
40kg - 8
62.5kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
20kg - 8
30kg - 8
47.5kg - 8,8,8

CG Bench
72.5kg - 6,6,6

T-bar Row (seated version only at the gym)
50kg - 8
80kg - 8,8,8

Cheat curls
30kg - 8
55kg - 5,5,5

had to slip in the missed exercises from Lower ME. so overall ended up with a fair bit to do. also felt a bit drained from the rack pulls. nonetheless enjoyable session. the T-bar rows feel really easy. must be good for a few reps easy on 100kg.

[the block]

Lower DE. 09/04/05. saturday.

Box Squat - 12.5inch off the floor
Bar - 8
40kg - 6
60kg - 2
70kg - 10x2

Pullthroughs - lower back
15kg - 10
35kg - 8,8,8

Cheat curls
30kg - 8
55kg - 6,6,6

1/4 Squats
100kg - 12
120kg - 12
150kg - 12

havent done a Lower DE session for a couple of weeks. just a lack of time. decided to keep on doing the box squats as i need some speed out of the hole.

pullthroughs were really difficult the first work set. 2nd and 3rd were easier.

1/4 squats were interesting. they just seem so easy to do but when under the bar theyre not actually as easy as the name suggests.

nice refreshing session.

[the block]

Upper ME. 10/04/05. sunday.

Close Grip Bench - ME
bar - 21
40kg - 8
60kg - 3
70kg - 3
77.5kg - 3
82.5kg - 3
87.5kg - 3
92.5g - 3
95kg - 3
97.5kg - 3
100kg - 3 = 3RM
102.5kg - 1
105kg - 1
107.5kg - 1
110kg - 1 = 1RM

Incline DB Bench
22.5kg - 8
32.5kg - 8,8,8

JM Press
60kg - 8
67.5kg - 8,8,8

BB Row
60kg - 8
85kg - 8,8,8

great session. changed ME to close grip bench. close as in thumb on the beginning of the smooth bit of the bar. did really well. havent pressed 110 in any style of bench in over a year. it wasnt as smooth as the 105 or 107.5 but it went up on its own. chuffed.

rest of session was hard work especially as triceps were tired. managed to do the 8's though. tough but great. :041: :035:

[666]

Good effort mate!

[the block]

cheers mate

[the block]

12/04/05 tuesday.
Lower ME
Rack Pull - 8 inch ROM
60kg - 8
100kg - 3 d/o
120kg - 3 d/o
140kg - 3 d/o
160kg - 3 d/o
180kg - 3 m/g
200kg - 3 m/g
210kg - 3 m/g
215kg - 3 m/g
225kg - 1 m/g
235kg - 1 m/g
245kg - 1 m/g

ATG Squats
Bar - 8
40kg - 8
60kg - 8
75kg - 8,8,8,

done and dusted. rack pulls are great. i felt as if i could go on for ages. unfortunately time was against me. 3RM could have been higher as could the 1RM. plenty in the tank. main problem i had was being scared of the stepper i was standing on collapsing and the bar snapping. bar was bent badly.

will do cheat curls with Upper DE sessio tomorrow.
it feels great having a heavy weight in your hands.
:D

[the block]

Upper DE - 13/04/05 wednesday

Speed Bench
Bar - 21
40kg - 8
62.5kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
20kg - 8
30kg - 8
50kg - 8,8,6

Pushdowns
18kg - 8
27kg - 8,8,8

T-bar Row (seated version only at the gym)
50kg - 8
85kg - 8,8,8

Cheat curls
30kg - 8
55kg - 7,7,5

Plate curls
5kg - 8
10kg - 1, 3 negatives

Standing ab pulldowns
9kg - 12
14kg - 12,12,12

ok session. run of the mill. happy with MP. thats not bad for a few months off. did pushdowns as close grip is now an ME exercise.
Cheat curls - i think i need to cheat more.
plate curls havent been done for a while plus forearms were tired from rowing and curling.

[Robert]

Block, the volume king.

Nice session.

[the block]

cheers oh grand bench maker...

[the block]

Lower DE. 16/04/05. saturday.

Box Squat - 12.5inch off the floor
Bar - 8,8
40kg - 6
60kg - 2
70kg - 10x2

Pullthroughs - lower back
15kg - 8
25kg - 8
40kg - 6,4,8

Cheat curls
30kg - 8
55kg - 8,8,8

Standing ab pulldowns
9kg - 12
18kg - 12,12,12

swimming - well thrashing about and terrorising kids in the pool for about an hour. not much swimming to be honest. relaxing.

all a-o-k apart from pullthroughs. i dont know if im doing them wrong - dont think i am - but its getting increasingly difficult to hold onto the weight and stay upright. 2nd set nearly had me on the floor. made up for it on the 3rd set though. i lean forward alot to keep my balance but the weight is always pulling me backwards. not too sure whats going to happen with these as i go heavier.

cheat curls were easy today - fresh arms thats why.

[GoldenArrow]

I've done pullthroughs up to 95 kilos (maybe heavier I think) ........

You just have to lean forward a lot as it gets heavier!

Also, dont you squat more than 140?

[the block]

i think youre right - thats a lot of leaning forward though.

i used to squat more than 140kg but that was before making a few mistakes - lost bodyweight lots of and strength too. on top of that have had 2 months out. shuold creep back up soon enough. just need to do more squatting.

[the block]

Upper ME. 17/04/05. sunday.

Close Grip Bench - ME
bar - 21
40kg - 6
60kg - 3
70kg - 3
77.5kg - 3
82.5kg - 3
87.5kg - 3
92.5g - 3
97.5kg - 3
102.5kg - 2 = 2RM. failed the 3rd just.
105kg - 1
107.5kg - 1
112.5kg - 1
115kg - 1 = New 1RM!!!

Incline DB Bench
22.5kg - 8
35kg - 8,6,6

JM Press
60kg - 8
70kg - 6,6,6

BB Row
60kg - 8
90kg - 6,6,6

great session. one of the best so far in terms of barriers broken. well chuffed to get 115. i bypassed 110 as i did it last week and really wanted 112.5 and when that went up nicely i had a go at 115. it went up - inch by inch. hopefully this means that my wide grip will be as good if not better. only 5kg away from my previous best bench.

rest of session was as normal. not too high strain - a rep or 2 in the bank. looking forward to next weeks benching.

:045: :023: :030:

[the block]

19/04/05. Lower ME. tuesday.

Parallel squat - not powerlifter stylie

Bar - 8,8
40kg - 6
60kg - 3
80kg - 1
90kg - 1
100kg - 1
105kg - 1
110kg - 1
115kg - 1
120kg - 1
125kg - 1
130kg - 1
135kg - 1
140kg - 1

Overhead Squat
20kg - 8,8,8

Cheat curls
20kg - 8
40kg - 8
57.5kg - 6,6,6

Plate curls
5kg - 8
10kg - 2 each hand. then right = 2. left = 1.
5 negatives each hand.

deciding to ditch the 3rd week of rack pulls as i have missed squatting and also not squatting isnt exactly going to help me improve. did quite well. tore another pair of boxer shorts in the process. if this goes on i might have to go commando. i think i have tight adductors as my knees go inwards alot at the bottom position and then suddenly they fly wide open and is literally shoot up. also couldnt be arsed with triples. i prefer singles.

OHS - havent done these for a while. basically since i hurt my wrist which was then followed by hurting my shoulder. kept it light today.

cheat curls were great fun today.

plate curls - better than last week. negatives were good. fingers were caning.

good session.

for Lower DE will try and fit in some type of squatting also. maybe front squats or ATG squats. or quarter squats as a regular feature.

[Brett]

Good show old boy!

Whats the difference between your squat and a powerlifting squat then?

[the block]

stance and bar positioning. stance is mediumish and bar is in its normal to me place which is high.

[the block]

Upper DE - 20/04/05 wednesday

Speed Bench
Bar - 21
40kg - 6
65kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
20kg - 8
40kg - 8
50kg - 8,8,8

Pushdowns
18kg - 8
36kg - 6,6,6

T-bar Row (seated version only at the gym)
50kg - 8
90kg - 6,6,5

increased speed bench weight by 2.5kg to 65kg as my bench 1RM has gone up.

shoulders were a bit sore from yesterdays OHS but still got the 3x8@50kg so promotion next week.

Pushdowns - misjudged the weight here. 36kg was a lot harder than i thought it would be so only 3 sets of 6 and they were hard work.

T row - same story as pushdowns. 90kg felt heavy and hard and the reps i did reflect this.

ok session but could have done better. i think the 1 meal that i had during the day could have been partly the reason for a sloppy session. :018:
need more food.

[the block]

Lower DE. 23/04/05. saturday.

Box Squat - 12.5inch off the floor
Bar - 8,6
40kg - 4
60kg - 2
75kg - 10x2

Pullthroughs - lower back
15kg - 10
30kg - 8
40kg - 8,8,8

Cheat curls
30kg - 8
57.5kg - 7,7,7

swimming - 40mins. well actual swimming was like 4 mins but plenty of walking around and some going to sleep in the pool. nice and relaxing.

increased box squat weight by 5kg. pullthroughs were a lot better and easier this week. didnt really topple backwards. cheat curls - ok.

in general - have been feeling a bit run down this last week. dont know if its a sign of me becoming overtrained. i have been doing this tweaked westside style routine for 8 weeks now.

other factors to note:
usually sleep at 5am. wake up at 2pm.
eating has been poor.
still making progress.

my hunch is i need to eat more and do a de-load week.

[GoldenArrow]

40 kilos isnt enough for pullthroughs.

[the block]

it feels like it is. its a pain in the arse walking forward with it to get into starting position! maybe as i'm doing the lower back version that may affect the weight used?

i do this one:
http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=200

just noticed though - my hands stay in the same position throughout - on my stomach. this guys hands go way back. so it maybe that i am doing them wrong :017: :022:

[the block]

weighed myself -

13 stones and 5 pounds
85kg
187 pounds

ok. some increase. especially visually. am thinking of going on a mad bulk. i already eat exactly what i want to and dont count calories.

[GoldenArrow]

My lower back is a weak link and I was using 95k in that style t'other day.

[the block]

mmm, i can only think that i am doing them wrong. will try them like the guy in the link next time. cheers for the pointer mate :023:

[the block]

Upper ME. 24/04/05. sunday.

Close Grip Bench - ME
bar - 21
40kg - 8
60kg - 3
75kg - 3
85kg - 3
92.5kg - 3
97.5kg - 3
102.5g - 3
105kg - 3 = 3RM
107.5kg - 1 failed the 2nd midway.
110kg - 1
112.5kg - 1
117kg - 0. failed midway. :022:


Flat DB Bench - DOH!
22.5kg - 8
35kg - 8,8,8

JM Press
60kg - 8
70kg - 8,8,8

BB Row
60kg - 8
90kg - 7,7,7

changed the weights going upto a 3RM a bit. took larger jumps earlier on. worked out alright - managed a 3RM with last weeks 2RM and then did another 3RM with 2.5kg on top.

didnt get 117.5kg. really wanted it but got stuck midway. oh well. next week i go back to wide grip flat bench press and am hoping for a big carryover. it may take a week for it to appear though. i have noticed that usually the second week of an exercise produces the best results.

flat db bench should have been incline. silly mistake but its a minor.
good session - happy with new 3RM especially as its close grip.

[the block]

27/04/05. Lower ME. tuesday.

Parallel squat

40kg - 8,8
60kg - 3
80kg - 1
100kg - 1
110kg - 1
115kg - 1
120kg - 1
125kg - 1
130kg - 1
135kg - 1
140kg - 1
145kg - 1
150kg - 1 - WOOHOO!

Overhead Squat
20kg - 8
30kg - 8,8,8

Cheat curls
20kg - 8
40kg - 8
57.5kg - 8,8,8

Standing forearm curls - palms facing forwards and then palms facing me, supersetted all the way cos im hardcore
50kg- 3 sets of 8 each way.

rough session. rough rough. and if you dont understand - rough means "rough". as in super/smashing/great!

i promised myself to try 150kg this week so i did. 5kg less than my PB. i think i handled the warm ups better by missing a few singles out at 90kg and 105kg.
squatting form is not brilliant yet - knees still drift inwards out of the hole - but a lot less than last week. stretching helps but it may be that the issue is weak hamstrings. pullthroughs are going to sort that out hopefully.

will also do more 1/4 squats so asto get used to having a heavier weight on my back so i dont crap it during a session. have never had more than 155kg on my back and that was a while ago.

everything else was A-O-K. OHS was comfy. next week will do 40kg. curls were as usual full of movement and thrusting.

decided to do some forearm work as i saw this guy the other day and he looked solid and i couldnt figure out why i thought that then i noticed his forearms. and that was it. he wasnt bigger than me but he had some popeye forearms on him. so have decided to adhoc forearm stuff along with usual grip monkey obsessions.
would like a thick bar but am out of a job. soon though hopefully.

if there was a supeman smiley i would stick that here - but he did fall off a horse and die as a cabbage so maybe not so appropriate. this'll do ...

<buff> <buff> <buff>

[Narc]

~~~~

[the block]

mmmm - what exactly does ~~~~ mean?

[GoldenArrow]

I need my old AS forum sig eh?

[the block]

you'll have to fill me in on that one.

i have deduced that ~~~~ means something positive but not sure what. :017:

[Robert]

Sweet PR dude,.

[Narc]

Yeah blame Alex he started it, ~~~~ means 'shit yes motherbitch that rules'

[Rogue_zero]

very good session dude! oh and
~~~~~~~

[the block]

cheers guys! ~~~~~~~~~!!!

[the block]

Upper DE - 27/04/05 wednesday

Speed Bench
Bar - 21
40kg - 6
65kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
20kg - 8
40kg - 8
52.5kg - 6,6,6

Pushdowns
18kg - 8
27kg - 8
36kg - 7,7,7

Chins B/W
8,8,5

ok session. pushdowns were hard again. still got doms in triceps and todays saturday.

ditched seated t-bar and did chins as i havent done them for ages and was getting a bit bored. quite pleased with the 2 sets of 8. am using a just outside shoulder width grip so its fairly close bearing in mind the issues about wide wide grip.

off to do lower de now. <buff>

[the block]

Lower DE. 30/04/05. saturday.

Box Squat - 12.5inch off the floor
Bar - 8,8
40kg - 6
60kg - 2
75kg - 10x2

Pullthroughs - hamstrings/glutes
25kg - 8
30kg - 8
40kg - 6
35kg - 8,8

Cheat curls
40kg - 8
60kg - 6,6,6

fairly quick session. these pullthroughs are really pissing me off. either i have seriously weak hamstrings or i am doing them totally wrong. i checked that ball state uni site to see how they're meant to be done. tried them out and couldnt hold my balance. firstly it really taxes the grip - which is fair enough and ok, and secondly balance issues. if i go to too low (ATG) then i fall back. due to shortage of time couldnt experiment with these further.

cheat curls - cool.

forgot to add- went for an hour long walk in the hills after training.

[Scourge]

Naaaice... :023:

[the block]

ta! <buff>

[GoldenArrow]

I'll get a video of pullthroughs

[the block]

cheers mate. i was going to ask but i noticed you hurt your shoulder so didnt want to bother you.

[GoldenArrow]

**** my shoulder, it's not the boss of me!

[the block]

:040:

[the block]

Upper ME. 01/05/05. sunday.

Flat Bench - ME
bar - 21
40kg - 6
60kg - 3
75kg - 3
85kg - 3
90kg - 3
95kg - 3
100kg - 3
105kg - 2.5 :mad:
107.5kg - 1
110kg - 1
112.5kg - 0 :mad:


Incline DB Bench -
22.5kg - 8
37.5kg - 6,6,6,5

Tate Press
7.5kg - 8
10kg - 8
12.5kg - 8,8,8

BB Row
65kg - 8
90kg - 8,7,7

back to flat bench. has been about 6 weeks since i last did this so wasnt expecting anything too amazing this week. i am though for next week as i have realised that my 2nd week performance on ME exercises is usually my best for single attempts.

did 4 sets of incline DB as i have decided to increase the volume on some RE exercises. not all of them just in a sort of adhoc fashion.

got rid of JM presses as they were getting a bit boring. tate presses are cool.

BB rows - i think i am getting bored of these too. will do DB rows next week probably.

[the block]

03/05/05. Lower ME. tuesday.

Parallel squat
bar - 8
40kg - 8
60kg - 3
80kg - 1
90kg - 1
100kg - 1
110kg - 1
117.5kg - 1
127.5kg - 1
135kg - 1
142.5kg - 1
150kg - 1
157.5kg - 1. Failed. :022:


Overhead Squat
20kg - 8
30kg - 8
35kg - 8,8,8


some mild food poisoning. upset stomach and whatnot. felt a bit weak and off-key but.....

enjoyed squatting today. feel like im in a groove. weight didnt feel heavy - heavy. knee movement was much better as was depth. only bummer was that i didnt get a new PR. i got stuck midway and the guy spotting me helped me up. i didnt need much help but i didnt do it on my own so cant claim it. but enjoyable nonetheless. also thats the first time i have failed on squats in ages.

OHS - mmm. cardio.

didnt have time for anything else so will make up the curls with Upper DE.

[Narc]

Your squat is flying, but, it's about time you changed ME lift and i want to see your deadlift...

[Rogue_zero]

squats with a dicky tum, dodgy from a bottom burp point of view! nice work my man.

[the block]

Your squat is flying, but, it's about time you changed ME lift and i want to see your deadlift...

when i deadlift my back generally spasms up causing me a lot of pain for 3/4/5 days before dying down. for that reason i have avoided deadlifts recently. there is a guy who treats the local football team that i have a mind to go and see in the not too distant future.

[the block]

squats with a dicky tum, dodgy from a bottom burp point of view! nice work my man.


that sounds sick!

cheers rogue

[the block]

Upper DE - 04/05/05 wednesday

Speed Bench
Bar - 21
40kg - 6
65kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
20kg - 10
40kg - 8
52.5kg - 8
60kg - 1 (not cleaned from hereon)
65kg - 1
70kg - 1
75kg - 0

Pushdowns
18kg - 8
27kg - 8
36kg - 8,8,8

Chins B/W
8,8,5,0,0

Cheat Curls
20kg - 8
45kg - 8
60kg - 4&3, 7,7

tried to max out on MP so i could enter a total in the race to 100kg. not cleaning the weight makes a huge difference to me anyway. i think i could have done better but i did do OHS yesterday and they always work my shoulders hard. but all in all thats a good press.

pushdowns - slightly easier than last week. promotion next week.

chins - first set was comfy, the last rep of the second set was really difficult. i got 5 for the last set which was the same as last week. got a bit annoyed so tried to do a few more and didnt manage that. i then repeated this process and then gave up.

cheat curls - were hard work. really a full body exercise.

[666]

Good busy session! Going to have to max OHP myself soon... might be embarassingly low.

[the block]

Lower DE. 07/05/05. saturday.

Box Squat - 12.5inch off the floor
Bar - 8
40kg - 6
60kg - 2
75kg - 10x2

Pullthroughs - hamstrings/glutes
14kg - 8
32kg - 8
45kg - 8,8,8

Reverse curls
15kg - 8
25kg - 8,8,8

think i'm finally getting the hang of these pullthroughs. did them on a different machine this time and they felt a lot easier. still quite wobbly and balance is an issue though. basically what i'm doing is squatting, pushing my hips back. much easier.

bored of cheat curls twice a week. so reverse curls. in hidnsight i used too light a weight.

[GoldenArrow]

Thats pullthroughs for glutes then. I'm still trying to get round to getting a video....

[the block]

Upper ME. 08/05/05. sunday.

Flat Bench - ME
bar - 21
40kg - 8
60kg - 3
75kg - 3
85kg - 3
90kg - 3
95kg - 3
100kg - 3
105kg - 3 = 3RM
107.5kg = 2.5
110kg - 1
112.5kg - 1
115kg = 0

Incline DB Bench -
25kg - 8
37.5kg - 8,7,6

Tate Press
10kg - 8
15kg - 8,8,8,8

DB Row
20kg - 8
30kg - 8,8,8

ok session. beat last weeks maxes easily. dont feel as comfy benching like this as i do close grip. my 1RM is higher on close grip too. sticking point is midway up.

Incline DB felt harder than last week. noticeably so.
tate presses - need to use a slightly heavier weight.
DB rows - a change from BB row. havent done these for years. will see how i get on.

overall ok session but i was expecting to get 115kg easy and looking for 117.5kg.

[the block]

Thats pullthroughs for glutes then. I'm still trying to get round to getting a video....

cool, i dont think i need bigger glutes though but its all good. i realise what you meant about 40kg being too light. i feel like i can use a few kilos more easy. i think round about 60kg odd should be ok at the moment. just trying to get used to the movement and stop myself falling over.

[the block]

as i dont have a power rack i was thinking about what to do for ME squat. i had thought of doing progressive partial squats and judging the gap by eye to pin but it doesnt seem a particularly thorough method.

might do box squats and see what i can max out on.

[666]

Or try zerchers.

[the block]

mmm, might just do that. never done them before though. will see what i feel like when i get in the gym. cheers

[uk machine]

im doing zerchers tonight. i have no power rack or squat rack really. good luckj

[DMPM]

Upper ME. 08/05/05. sunday.

Flat Bench - ME
bar - 21
40kg - 8
60kg - 3
75kg - 3
85kg - 3
90kg - 3
95kg - 3
100kg - 3
105kg - 3 = 3RM
107.5kg = 2.5
110kg - 1
112.5kg - 1
115kg = 0

overall ok session but i was expecting to get 115kg easy and looking for 117.5kg.

I'm all for warming up, but that is way too much work before your 1RM IMO. 21 reps with the bar is pointless. There is a good article on EliteFTS ATM on how to structure your ME day.

[uk machine]

i like to do 20 reps with bar before each bench session. then 10 with 60 then 5 with 60 again and thats it.work good imo. but there is too many warm up sets. if your handling in the region of 115 then maybe do what i do, then 3 at 80 for groove, 3 at 100kg, then max. youll start lifting heavier this way i think

[GoldenArrow]

Looks ok to me.

[the block]

mmmm. maybe a point there guys. will look into it and also check your journals to see how you warm up. cheers.

[the block]

10/05/05. Lower ME. tuesday.

Zercher squat
bar - 8
30kg - 8 - ABORTED.

Box squat - 12.5inch
40kg - 3
60kg - 3
80kg - 3
90kg - 3
95kg - 3
100kg - 1
105kg - 1
110kg - 1
115kg - 1
120kg - 1
125kg - 1
130kg - 1
135kg - 1
140kg - 1

Walkouts
160kg - 20s
170kg - 20s
180kg - 20s

Oly Squat
60kg - 8
70kg - 8,8,8,8

Cheat curls
30kg - 8
50kg - 8
60kg - 8, 7+1, 8
normal pumper bicep curls cos i felt hardcore - 20kg - 8,8,8 <buff> :043:

had intended to zercher myself but when 30kg started bruising my arm i thought sod this.
had a really good session with the box squats. have never box squatted higher than 75kg. these were easy. 140kg had me straining a bit but very manageable. by this time i had been squatting almost an hour what with breaks and what not so stopped there.

did walkouts straight after since didnt make sense to unload the bar and then load it back a little while later. havent done these before. very hard. that 160kg felt really heavy. 170 and 180 were much better. you can sort of feel yourself slowly crumpling under the weight. not for girls. i can feel the effects of these now.

missed OHS as my shoulders dont feel as if theyve recovered from sunday's session and i want to OHP max out again tomorrow.

oly squats - ok. lactic acid/burn baby and all that.... so i did 4 sets.

cheat curls - i cheated a lot on these. some mug came in and broke my concentration on 2nd set and i ended up with 7 so 10s later i did another one. hard work though.

and to please my feminine side i did 3 sets of 8 normal pumper bicep curls with an empty oly bar. :050: :p :049:

great session.

[PikeKing]

10/05/05. Lower ME. tuesday.

Zercher squat
bar - 8
30kg - 8 - ABORTED.



my girlfriend is more hardcore than you :p

nice session though, what do u think you could get on the box squat in less than an hour?

[the block]

i think 150 would be a reasonable estimate. it wouldnt be easy though. it took ages as i've never done them before and didnt want to take too big a jump incase i couldnt get back up hence 5kg increases. mind you - most of my ME exercises take in the region of 40-50 mins. i think i maybe do too many warmups/acclimatising sets and am to strict with the "at least 3mins rest" for heavy sets.

it has made me think about my squat technique though. if i can get 140kg on a box then my normal squat 1RM should be higher. i dont think i make use of the stretch reflex very well.

yeah and your girlfriend is more hardcore :035: !!! ;) :(

[the block]

Upper DE - 11/05/05 wednesday

Speed Bench
Bar - 21
40kg - 8
65kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
20kg - 8
40kg - 8
55kg - 6,6,6

Pushdowns
23kg - 8
32kg - 8
41kg - 6,6,6

Chins B/W
8,8,5,1,

upped the weight for OHP and think i will stick to sets of 6 for now in order to progress quicker - but not sure. was going to max out but shoulders felt tired from sunday still plus was on very short time.

pushdowns - i like these, triceps are looking much better since. these will be a regular feature until i get bored.

chins - i actually like chinning but this is hard work. i just about manage to get my chin over the bar for the last rep 2nd set. the 3rd set is murder. lucky to get 5. this is now 2 weeks since i have been doing them and i have made no progress. i can do 2 sets of 8 but the 3rd set is a shambles.

[Man of Steel]

I know what you mean about the chins, they're hard as hell when you do them with high reps. When I do weighted low rep chins they're much easier.

[the block]

i had considered doing weighted chins but a) i want the volume and with extra weight = lower reps and more sets needed = longer workouts.

b)i dont want to overtrain. i feel i am borderline anyway with training 4 days a week.

c) i want to be able to do 3 sets of 8

[the block]

weighed myself today:

87.9kg/193.6lbs/13st 11.8lbs

2 weeks ago:
85kg/187lbs/13st 5lbs

:041:

[Man of Steel]

They're good gains for two weeks, have you put on much fat?

[the block]

do you know who the fifth teletubbie is? <buff>

[Fred]

me :022:

[the block]

:017: mmm i wonder what your name is? tubby tubby?

[Fred]

freddy tubby

[the block]

yes that has a wonderful ring to it. freddy-tubby, tinkie-winkie, dipsy, la-la and po :045:

[the block]

Lower DE. 14/05/05. saturday.

Box Squat - 12.5inch off the floor
40kg - 8
50kg - 4
60kg - 2
75kg - 10x2

Pullthroughs - hamstrings/glutes
23kg - 8
41kg - 8
55kg - 8,8,8

Reverse curls
15kg - 8
25kg - 8
35kg - 6,6,6

DB Hammer curls
12.5kg - 8
15kg - 8
17.5kg - 8

didnt want to go to gym today. late night, feeling lazy and tired and grumpy. box squats felt off-key but got better in the latter sets.

pulthroughs - think i've sorted these out today. 55kg was comfy. especially the last 2 sets. theres a lot of leg rubbing when the rope goes back through the legs though.

reverse curls - these are hard. theres so much tension on the negative.

felt like doing some hammer curls s i did.

feel much better now :045:

[the block]

Upper ME. 15/05/05. sunday.

Flat Bench - ME
bar - 13
40kg - 6
60kg - 3
80kg - 3
90kg - 3
95kg - 1
100kg - 1
110kg - 1
120kg - 1 :045: old PB. matched.
122.5kg = 0

Incline DB Bench
25kg - 8
37.5kg - 8,8,8,8 :045:

Tate Press
10kg - 8
20kg - 6,6,6

DB Row
25kg - 8
35kg - 8,8,8

took the advice of DMPM and ukmachine about the warmups/too many work sets and cut out lots of 3 rep sets. and hit a weight that i havent done for ages. this is basically the heaviest weight i have ever pressed, past or present.it was quite tough and i had to work for it but it felt gooooooood. :030:

did an extra set on incline dbs to make up for the volume i was missing on bench press today.

tate press - hard work. but good.

rows - was really rushed for these and did all sets (both arms/sides) in like 4 minutes. cardio.

great session :016: and to think that i wasnt going to go in for it as i have been having tummy probs again. :022:

[uk machine]

good stuff block, but if you ask me still too much in there. get muscles warmed up with bar, 40kg, 60kg, make sure your all good, then go 80kg 100kg, for singles or doubles.then single at 110kg then max. i think you got 125 at least if you do it this way, id be knackered if i did that amount before maxing! maybe cus im a tubby :022: . maybe give it a go next time?

[the block]

cool. will give it a go. am due to change ME exercise next week but am tempted to hang on in for 1 more session as i am confident i can do better.

[uk machine]

go for bench again imo, you flat bench in a comp, so might aswell stick with it. remember warm up the muscles with real low weights, get them pumped and loose, then hit the heavier weights to warm up your cns, not your muscles, do doubles at most. i used to do this 20 with 60 10 with 60 15x80kg then go heavy and i just couldnt progress. so now i warm up with 60then go straight to 100kg and i can handle the top end weights easier now. try my plan and see if it works, and let us know!! :045: :023:

[the block]

will do :023:

[Narc]

That's the point of ME days though, it's training after all not an absolute strength test

[666]

I agree with UK Machine for if you're testing out your 1RM, but for training on an ME day you need to keep the volume enough for the session to actually be worthwhile otherwise you won't progress. IMO you dropped to singles too early and should have stuck with the triples for longer, possibly a 3RM, reducing the reps.

[GoldenArrow]

Finally I found the quote:
How to work up to a 3RM:

First set an approximate goal for your 3RM. If you can’t even come up with a number then you are doing the wrong program. If you are doing a board press (2, 3, or 4 board), for example, try for 85% of your current 1RM on your bench press. So let’s take a 400lbs bench presser doing a 3 board press. His goal (85% x 3 reps) is 340x3. It’s actually 345 because putting 2 ½ plates on the bar is super not-straight.

• 45x5
• 135x5
• 185x5
• 225x3
• 275x3
• 315x3
• 340x3

Now the lifter has a number to work with. So let’s say that this lifter wants to come back and break his record the next week. This week was pretty easy for him and all he wanted to do is establish some kind of 3RM. It didn’t matter that it wasn’t an all out set. So the next max effort day, the lifter is feeling a little tired and run down. He wants to cut down on his volume and get the hell out of the weight room.

• 45x5
• 135x5
• 185x3
• 225x1
• 275x1
• 315x1
• 355x3

You will notice that this lifter is really only concerned about getting warmed up enough to break his 3RM. But here is the problem; when all you are concerned with is the performance on that max effort day, but not the overall goal (getting a bigger total). There are times, especially when you are using a larger volume, for example, that it is ok to take a few extra sets and have it negatively affect your performance on that day but have a positive effect on your overall goal. Remember that you are not peaking for max effort day; you are peaking for a test day or a meet.

[the block]

hmmm, i had thought of the volume aspect and was looking to compensate for it by doing an extra set(s) (or even another exercise) of pressing like i did this week with incline DB's and/or doing some lighter sets at the end of ME exercise.

i found these wich sort of illustrate the point better:

Jim has mentioned several times that the ME exercise is more of a test of progress and the accessory work is more beneficial for increasing the lifts. Would it be beneficial for an intermediate lifter still building a foundation to increase the number of reps in the ME exercise to 3-5? The article on intermediate lifters from last month inspired the question as well as the agonizing stagnancy of my BP.

Jeff,
Yes, but not always. While a 1RM may be a test, it still does other things such as;

-Build confidence
-Learn how to perform one good rep (heavy) perfectly (something many people have trouble doing)
- Learn to build aggression
- How to grow a pair of cajones
- Learn how to strain


Try using both 3RM and 1RM in your training (not on the same day). This will give you the best of both worlds.
Jim
http://asp.elitefts.com/qa/default.asp?qid=21260&tid=

Concerning the bench specifically...from what I've read over the past few months, the max effort exercise is to TEST your strength while the accessory/assistance exercises are to BUILD strength. I thought that the max effort exercise also helped to build strength (Louie says it's the "strain that's important" with the ME. Why is the strain important if not to build strength?). If it's the accessory exercises that build the strength, then why don't the rep/set schemes you advocate for those exercises reflect that? For example, you seem to advocate something along the lines of 5 sets of 8 reps for triceps and other exercises. That seems to be more of a bodybuilding routine. Wouldn't I be better off using low reps and maybe more sets to build strength? Maybe 6-8 sets of 3 reps? Or, pyramiding the weight up to a one-rep or 2-rep max? The same with rows and rear delts.

I'm thinking of doing something like this next ME Bench day...

Floor Press--work up to 3-rep max
Narrow-grip 4-board press--6 x 3
Lying Barbell Triceps Extension--6 x 3
Chest-supported Wide-grip Row--8-6-4-2
Narrow-grip Cable Row--8-6-4-2

I'd really appreciate it if you'd address the above questions. I and several lifters I met at a recent competition were equally confused about this.

Steve,
You are right with Maximal Effort Training is done to test your strength; but as I've said a million times there are other reasons to do max effort training.
1. Aggression
2. Confidence
3. Straining
4. Getting used to heavier weights.

When JL first came to WSB, Louie told him (as he pointed to the Monolift) "This is where you test your strength, and this (pointing to the RH, GHR, dumbbells, belt squat area, etc.) is where you build your strength."

But at the same time, do you really think your elbows can handle a 2RM triceps extensions or how is your form going to be on a 3RM bent over DB raise? You can try these set/rep schemes and see if they work for you. I just don't see how one can do this every week throughout the year.

Remember the three ways to increase muscle tension as outlined by Zatsiorsky as well as others. The repeated effort method must be used.
Jim
http://asp.elitefts.com/qa/default.asp?qid=21591&tid=

any thoughts?

[GoldenArrow]

Seems to be saying the same thing I think..?

[the block]

sort of i think except for this bit:

"But here is the problem; when all you are concerned with is the performance on that max effort day, but not the overall goal (getting a bigger total)."

i thought ME day was all about lifting the heaviest and hardest weight you can for that one exercise = performance on max effort day, as mentioned in that quote. with some volume. the majority of volume work is made up by the other exercises. but that quote sees that as a problem. :013: :012: :017:

" I have been training periodization for quite some time dating back to the Military. what i was wondering during my research of westside Style training is the Max effort days. I understand the principle behind the training and can see how it is very effective. My only question is in regards to training weight it is said in more then one Louie based article that you do triples to failure then go to singles for a attempt at a new 1rm. I understand that this is done on alternate excersises and that only attempt the 1rm on 1 of those exercises. My question in regards to the triples is how do you determine the weight is it percentage based to start and then add a certain number of pounds for another triple until you cant go up anymore.Then you try for singles, once again what weight increases are made 5lb jumps 10lb? If you could clear this up for me , would be great thanks.

George

The best way to do the max effort work is to start with a light weight and work up. As you work up you will need to make a decission. Do I go for a single or triple record today? If you decide triple then you keeping working up until you get a max triple. If you feel you may have some left go for a single record. I would not recomend more than 5 total reps over 80%.

If you decide early on that you are going to go for a single, then just do the triples until they begin to get hard. For example on a scale of 1 - 10, with 10 being the hardest, you would stop doing triples at a 7 or 8 then go onto singles. This is better explaines in the periodisation bible part two article listed in the article section


Good Luck and thanks for the question,
Dave"
http://asp.elitefts.com/qa/default.asp?qid=26&tid=

thoughts?

[GoldenArrow]

You're not lifting heavy enough for a few extra sets to make much difference, but the extra volume will do you good (strain, more technique work etc)

So I'd go for it. Work up by 10k until you feel you're near the top then go in 5's IMO.

[the block]

cool.

[the block]

17/05/05. Lower ME. tuesday.

Box squat - 12.5inch
Bar - 8,8
40kg - 3
60kg - 3
80kg - 3
90kg - 3
100kg - 3
107.5kg - 3
115kg - 1
122.5kg - 1
130kg - 1
137.5kg - 1
145kg - 1

Walkouts
160kg - 20s
180kg - 20s
190kg - 20s

Oly Squat
65kg - 8
80kg - 8,8,8,8,8

Cheat curls
30kg - 8
50kg - 8
62.5kg - 6,6,6

once the weight got heavier my relaxing/sitting/pausing on the box got a bit lax. some of the singles were like touch and go. especially the last single - i definitley paused on the box, i felt my backside touch it but there wasnt really much relaxing going on. but on the other side, i have a squat that is far below parallel.
getting up off the box, or simply the drive from the bottom is really weak. then i suddenly hit a point where i absolutley fly up, i mean really fast. :017:
anyway - plenty of straining going on.

walk outs - since i have popped the cherry (figuratively speaking) regarding these last week i am more confident with a heavy weight on my back. 190 was easy. although towards the last few seconds i was a bit wobbly. 20s goes well quick.

oly squats - threw in some extra volume today as i felt like it.

cheat curls - i cheated.

good session.

[the block]

Upper DE - 18/05/05 wednesday

Speed Bench
Bar - 15
40kg - 6
70kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
20kg - 8
40kg - 6
50kg - 3
60kg - 1
67.5kg - 1
75kg - 1
80kg - 0.5 :mad:
60kg - 6

Chins B/W
8,8,6.9 :mad: :045:

Pushdowns
23kg - 8
32kg - 8
41kg - 6,6, :mad: :044:

Chins B/W
2.5

upped the weight for speed bench. i find close grip the fastest. maybe due to it being last but the weight felt like nothing, flys up. i did the first set which was meant to be wide - with index finger on the ring. i usually have pinkie on the ring.

MP - this was easy. i really should have had 80kg. i was mad after failing it but i basically ended up arching too much and i felt wobbly - yesterdays session was tough on the core. after failing the 80kg i added in a set of 60kg for some volume and left it at that.

did chins before pushdowns and did much better. first 2 sets of 8 were easy, even the last 2 reps unlike normal. 3rd set was much better and i should have got the 7th but was rushing.

pushdowns were tough. only had about 4 mins so was really rushed hence poor performance and only 2 worksets.

thought i'd be hardcore and did some more chins after pushdowns. didnt get too far though.

overall - rushed session. had wanted to do close grip bench and shrugs too but pressed for time. if i had more time i would have got the 80kg too. anyway - i enjoyed it all. :037:

[the block]

Lower DE. 20/05/05. friday.

Box Squat - 12.5inch off the floor
Bar - 8,8
40kg - 2
60kg - 2
80kg - 10x2

Pullthroughs - hamstrings/glutes
23kg - 8
41kg - 8
64kg - 5,8,6,8

Reverse curls
15kg - 8
25kg - 8
35kg - 8,7,6

DB Hammer curls
15kg - 6
17.5kg - 6
20kg - 6

upped the weight for box squat. felt good and fast.
pullthroughs - still persisting with these for some reason. balance is the issue, that and my hands and the friction they cause when they go through my legs. but mainly balance.

reverse curls - easier this week
hammer curls - arms were pumped so did sets of 6 instead.

[the block]

Upper ME/deload. 22/05/05. sunday.

Flat Bench - ME
40kg - 6
60kg - 6
80kg - 3
100kg - 1
110kg - 1
125kg - 0.5
125kg - 0.5
110kg - 2
105kg - 3
100kg - 5

Close grip bench
70kg - 8
75kg - 6

Pushdowns
23kg - 8
36kg - 8

DB row
20kg - 8
30kg - 8,8

some forearm curls <buff>

thats it. am taking a deload/back off week as i have been feeling run-down/tired/lazy/lethargic/hungry/strong/sleepy/ you name it. :036:

anyway the plan was to go for a 1RM and the rest of the session was piss around/do what i want/feel like day. so thats what i did.

first attempt at 125kg my legs werent in the picture, no leg drive at all. second attempt was a bit better but still didnt get it on my own. got stuck just about midway. didnt feel heavy which is good. then added in a bit of volume just for the sake of it.

the rest of the session, as you can see, was without direction :040:

the plan for the rest of the weeks sessions is: go in if i feel like it. if i go in do little. :D i will make sure i do go in 3 times at least though just to keep things ticking over.

[Scourge]

What's going on with the warm-up - Going fine until 110kg, then you junp 15kg for what, like a 5kg p.b.?

Should have hit another rep first.

[the block]

yeah i should have in hindsight :022:

[the block]

Lower ME/deload. tuesday.24/05/05

Box Squat
Bar-8,8
60kg - 3
70kg - 3
80kg - 3
90kg - 3
95kg - 1
100kg - 1

Oly Squat
60kg - 8
70kg - 8
80kg - 8

Cheat curls
30kg - 8
40kg - 8
45kg - 8

as you can see it was a gentle, refresher session on all accounts. especially with having to wait about 25 mins to use the squat rack. was tempted to go mad on the arms though. i always am. the pump - the PUMP!!!

[GoldenArrow]

If you want to deload either drop the ME move or the assistance.

Hmm, that solves a problem I've just spent the last 20 minutes thinking about....

[the block]

so 2 scenarios ???

ME + 0 assistance

OR

0 ME + normal assistance work


cos what i've done so far is like a mini ME with mini assistance.

[GoldenArrow]

Yes.

[the block]

at the risk of being anal: what about DE?

[Scourge]

at the risk of being anal: what about DE?
Drop the assistance.

[the block]

now i am being anal:
wouldnt that mean i only do speed bench for the workout and go home? (tears hair out)

[Scourge]

now i am being anal:
wouldnt that mean i only do speed bench for the workout and go home? (tears hair out)
Pretty much, yes...

Your anality will not go unpunished.

[the block]

cheers. as long as its not anal punishment...

[GoldenArrow]

I'd do speed bench and light rows.

[the block]

its just sooo tempting to do more :022:

no Upper DE yesterday. didnt make it to the gym. will be going in later. am tempted to combine Lower DE with Upper DE so i dont have to go back to the gym and i'll get an extra days rest.

Box Squat 10x2
Speed Bench 9x3
BB rows 3x8 - light

TEMPTATION ZONE:
3 sets of pushdowns
3 sets of hammer curls
some forearm work

i may or may not be sucked into THE TEMPTATION ZONE - (play classic eerie music) its a nice day and i get that "work your arms/pump feeling"

[Scourge]

its a nice day and i get that "work your arms/pump feeling"
Stand in the corner and think about what you've said.

[the block]

:022: :022: :022:

[uk machine]

:kinky: you must stop these naughty ideas of yours

[the block]

26/05/05. thursday. Lower & Upper DE

Box Squat
40kg - 6,6
60kg -4
80kg - 10 x 2 reps

Speed Bench
40kg - 8
60kg - 4
80kg - 9 x 3 reps

BB Row
60kg - 8
75kg - 8,8,8

i was sooooo tempted to stray into THE TEMPTATION ZONE, the sun, the heat, the sweat, the vest....the pump, aaaaaaah the pump... :021: but i remained faithful :049:

upped bench weight. 80kg = 67% of my 1RM. coincidentally its the same as my box squat work where 80kg = 55% of my Box 1RM, or 53% of my normal squat. (all figures are rounded up or down to nearest whole)

bench was quite hard, especially the first set as i used a wide grip - index finger on rings - i usually am about a thumb-breadth away from the ring with my pinkie. but still fast.

[the block]

did some cardio today - gardening for about 90mins. at first i got a wicked lower back pump then after that it faded away.
was actually meant to go swimming but after that i didnt bother. actually worked out as better active recovery than swimming.

no lower DE today as i combined it with upper DE the other day.

i may or may not do upper ME tomorrow. i am sort of tempted to do the 5RM as many times as you can in 20mins instead. will see. i sort of feel recovered and fresher, at least mentally. if i have misjudged it then i can always take a back off again.

[GoldenArrow]

Don't do a gay exercise though. The people thinking of ding it for bench are missing the point (and risking multiple staplings)

[the block]

true. its tempting for bench though - its not the sort of demanding workout that you would get with squats/deads.

looks like i am doing upper ME. thats the vibe/grooooove at the moment. not too sure what exercise to do. have done flat bench for the past month. incline's been getting slated recently on here so i'll give that a miss for the time being :)

that leaves close grip or decline. i havent benched decline for a very long time. cant do anything else as i have no power rack or boards. floor press will be awkward to set up. will sort some boards out in the nest couple of weeks though. might just toss a coin to decide CG/D...

[666]

Ohp? Pp?

[PikeKing]

how about close grip decline

[the block]

Ohp? Pp?
has to be some sort of chest press really. thanks for the suggestion

[the block]

how about close grip decline
genius!

i might just do that. if not i'll just do decline. ta!

[the block]

Upper Me. 29/05/05. sunday

Decline - bar - 15
Close Grip Flat Bench
60kg - 6
80kg - 3
90kg - 3
95kg - 3
100kg - 3
105kg - 3
110kg - 1
115kg - 1
117.5kg - 1
120kg - 0.5

Incline Dumbbell Press
27.5kg - 8
40kg - 6,6,6

DB Row
22.5kg - 8
37.5kg - 8,8,8

started to do decline. then had a brainwave about doing bottom position in the squat rack (usually dormant - used by pumpers for the odd set of squats @ 50kg) then saw pumpers doing 50kg squats. then got pissed off. then realised no-one was going to spot me for 20+mins whilst i did decline. got even more pissed off. then did CG.

did quite well. beat my old PR. i think that CG really suits me. like i havent CG'ed heavy for a while and i can just go to the gym and do it. whereas with normal flat bench i didnt do it for a while and was struggling with 112.5kg.

Incline DB - good stuff. did 37.5kg two weeks ago for 4 sets of 8. 40kg was comfy.

DB row - easy enough but was rushed. so a bit of density here.

had intended to do some tricep work and shrugs but was too slow in my workout. i like to take lengthy rests for ME exercise.

i still feel drained though. before going into the gym i really didnt want to go but had prepared for it (pre-workout carbs and got drinks ready). i dont want to take a week off. sort of takes the wind out of my sail. also when i'm not in the gym - i really want to be there and then when i get there i feel all tired and slouchy. i've definitely got a bout of acute overtraining. might just take the week off :022:

[Scourge]

Didn't you deload last week?

[the block]

yep. i only did 3 sessions last week - light/moderate.

my lifestyle has got something to do with this - i sleep at 4am n get up at 1pm. i get 8 hours but its not really quality. i have been eating well. had a job interview last week which added to my stress. am still making progress though.

[Scourge]

yep. i only did 3 sessions last week - light/moderate.

my lifestyle has got something to do with this - i sleep at 4am n get up at 1pm. i get 8 hours but its not really quality. i have been eating well. had a job interview last week which added to my stress. am still making progress though.
Bah... Don't talk to me about good-quality sleep. I haven't slept properly for the last two months.

I think your point about progress is key though - If your weights are going up and you're still getting stronger, I wouldn't worry too much about feeling run down or demotivated.

[the block]

cool. thanks for the reassurement. i am making good progress. every week basically. i sometimes get a bit down - training alone and all that, no-one to motivate me :022:

[Scourge]

cool. thanks for the reassurement. i am making good progress. every week basically. i sometimes get a bit down - training alone and all that, no-one to motivate me :022:
Boo hoo... I train alone as well.

Suck it up, get your ass in the gym and lift more this week than you did last week, ya pansy.

[the block]

:040: :088: :079: :004: :120:

[Fred]

i train alone too, i hear ya on the motivation thing, but just make yourself do it, i have to sometimes but i always feel good knowing i didnt take the easy option

[666]

You get 9 hours sleep a night? And you're still tired?!

[Brett]

I think he's talking more quality of sleep.

I know what you mean block. Some days Im just exhausted before I even get in the gym so I dont mind leaving it to tomorrow and getting a good nights rest.

You obviously perform better well rested.

[BengDogg]

Boo hoo... I train alone as well.

Suck it up, get your ass in the gym and lift more this week than you did last week, ya pansy.

High 5! :035: Burn yourself a new training music album something that rox you sox and get lifting like your life depends on it!

[BengDogg]

Also re stress i have plenty of that atm and lacking sleep/ unusual working hours, i use training as my escape from the crazy stressfull world i live in. If i didnt train i think i would probably have several gbh charges under my belt now

[the block]

You get 9 hours sleep a night? And you're still tired?!

i find that sleep during the night is better than during the day (apart from a small nap in the afternoon). i always sleep at the crack of dawn.

[the block]

Also re stress i have plenty of that atm and lacking sleep/ unusual working hours, i use training as my escape from the crazy stressfull world i live in. If i didnt train i think i would probably have several gbh charges under my belt now

although in your case the gbh charge would probably be a rape charge or something...

[the block]

i train alone too, i hear ya on the motivation thing, but just make yourself do it, i have to sometimes but i always feel good knowing i didnt take the easy option

i hear ya

[Fred]

good, one day u will be as sexy as me

[the block]

was supervising a funday today. looked after the "wrestling" bit. not wrestling proper like HHH and other gays but just simply throw the other guy down on the mat. basically floor him. no punches/kicks/headlocks - mainly for kids.

but as would have it - got tempted so had a few bouts myself with some of the other lads. good fun. good cardio/active recovery too. have got sore calves and the area directly behind my knee is sore too. <buff>

[the block]

good, one day u will be as sexy as me

you mean i'll lose my good looks? :022:

[GoldenArrow]

was supervising a funday today. looked after the "wrestling" bit. not wrestling proper like HHH and other gays but just simply throw the other guy down on the mat. basically floor him. no punches/kicks/headlocks - mainly for kids.

but as would have it - got tempted so had a few bouts myself with some of the other lads. good fun. good cardio/active recovery too. have got sore calves and the area directly behind my knee is sore too. <buff>

I did this last week!

****ed my elbows again....:(

[the block]

pain. neck/traps/lower back/ glutes/hips/calves/sides.

stiff.

and now the bad news - i have lower ME to do.

[the block]

Lower ME. tuesday. 30/05/05.

Oly Squat
40kg - 6,6
80kg - 3
90kg - 3
100kg - 3
110kg - 3
115kg - 1
120kg - 1
125kg - 1
130kg - 1
135kg - 1
140kg - 1
145kg - 1
ALL BELTLESS111!!111

SLDL
60kg - 8
70kg - 8,8,8,8,8

Cheat Hammer curls
15kg - 8
25kg - 8,8,8,8

Standing ab pulldowns
14kg - 12
18kg - 12
23kg - 12
27kg - 12

cool session. really enjoyed the oly squats. felt strong out of the hole. now i look at it - its a lot of work. the last rep was hard and there was strain involved but i reckon that i could have gotten a few more reps at higher weights out given the time.

wasnt too sure what to do as assistance so did sldl. havent done these for a while. easy. should have upped the weight a bit. but plenty of volume.

hammers - got bored of cheat curls so did these. simultaneous. good fun, and the pump - i tell ya....

was going to do walkouts but did ab pulldowns instead.

grip/forearms were fried after all that.

one thing i have found very strange is that the amount of straining that i do is less without a belt than with one on. i mean the going red in the face and blood vessels popping and ears burning and the general feeling of working hard - i dont get it as much as when wearing a belt. strange.

[the block]

oh and all that was done with the aches and pains from yesterday. ouch

arnt i hardcore!!!!

[Narc]

Awesome :023:

[the block]

cheers. thats an oly squat PB.

[the block]

Upper DE - 01/06/05 wednesday

Speed Bench
40kg - 8
60kg - 5
70kg - 3
80kg - 9x3 with 3 sets of wide, medium & close grip

BB Military Press
30kg - 8
50kg - 6
57.5kg - 6,6,6

Chins B/W
8,8, 6.5, 0.9,
10 min break - had to sort something out.
more chins - 4

Pushdowns
23kg - 8
32kg - 8
41kg - 6,6,4
36kg - 3
32kg - 2
27kg - 4
27kg - 8
DROPSETS!!!1111!!!! <buff>

had a shit day. so workout was in a similar mood.

for bench i used the swearing finger (middle one) on the ring. it felt really strange. and to think i used to bench like that before. close grip was flying up. every other grip wasnt.

OHP - ok. hard-ish. but they were super-strict. super-duper strict. am bored of these. i have been doing them for 3 months now. so DB's next week.

chins - first set was easy. second was ok. third took its toll. these are annoying and from next week i'll start doing them weighted. i'll have 6 reps as my target. either that or i go back to lat pulldowns...

pushdowns - had to rush these. had wanted to do more sets at 41kg but due to rushing only managed 4 reps on set 3 so then i turned my baseball cap backwards, put my bum/fanny belt on, changed into pink hotpants, put a belt on, grunted extremely loudly and pumped on with some drop sets, hardcore stylie and ting. YEAH- RIGHT ON!!!111!!!

i didnt really incase you got excited.

[the block]

Lower DE. 04/06/05. saturday.

Box Squat - 12.5inch off the floor
Bar - 8,8
40kg - 42
60kg - 2
80kg - 10x2

Pullthroughs - lowerback
27kg - 8
41kg - 8
55kg - 8
64kg - 8,8,8

Reverse curls
25kg - 8
35kg - 6,5,5

run of the mill session. in and out. changed pullthrough style to that of lower back. much easier to maintain balance. still a lot of friction inbetween the legs which is annoying. curls - quick but very strict. still got some DOMS in triceps just from doing the funky drop sets on wednesday.

[the block]

Upper Me. 05/06/05. sunday

Close Grip Flat Bench
Bar - 13
40kg - 8
60kg - 3
80kg - 3
90kg - 3
97.5kg - 3
105kg - 1
110kg - 1
115kg - 1
120kg - 1
122.5kg - 1
125kg - 0.5 :mad: :mad: :mad:

Incline Dumbbell Press
30kg - 8
40kg - 6,6,6

DB Row
30kg - 8
40kg - 8,8,8

spent most of the day decorating at home. managed to get away and go to the gym for a quick session. not too big on energy and eats today so didnt go upto 3RM. HOWEVER.... i did hit a new, all time, never before seen or heard PR!11!! 122.5kg went up quite smoothly so i went for 125kg. imo i had it but my spotter helped me up with it. i got to my sticking point where the bar got stuck (obviously) so it was slow. but it was going up albeit in millimetres. it definitely wasnt coming back down - i know that for certain. but spotter touched it up. :mad: oh well, still a new PB of 122.5kg in the bag but i could smell 125kg. even while i was doing it i said to myself "yes" i've got this" :mad:

incline dumbbells - short of a spot and i hate pressing up from the bottom. anyway did the same as last week.

db rows - ok. heavier than last week.

no time for any further exercises which was a shame.

<buff> <buff> <buff>

[the block]

Lower ME. 08/06/05. wednesday.

Oly squat
bar - 8
40kg - 6
60kg - 3
80kg - 3
100kg - 3
110kg - 3
120kg - 1
130kg - 1
137.5kg - 1
145kg - 1
147.5kg - 1

SLDL
60kg - 8
80kg - 8,8,8,8,8

Cheat Hammer curls
15kg - 8
27.5kg - 6,3 ABORTED

Supersetted
Standing ab pulldowns
14kg - 12
23kg - 12
27kg - 12
Shrugs
80kg - 8
100kg - 8
120kg - 8
130kg - 8

been very very busy decorating last few days. so busy that i even missed lower ME on tuesday and had to do it wednesday. looks like i am definitely going to miss upper DE though. anyway - eats have been crap last few days. very bad. 2 meals a day!
even today eats were bad - it sort of affected my session. put in some hard work today. got a 2.5kg PB on oly squat.strained a lot. form not as smooth as usual.

hammer curls - aborted these as i felt something on my right bicep. i think i did something to it a day or 2 ago when i was moving all that stuff around at home. thought it best to rest it than to aggravate it further.

so then decided to do some shrugs - supersetted them with abwork to save time.

good session. happy with how squats coming on. all beltless too - which is a huge improvement for me.

[Brett]

Nice squatting. Rock on baby!

[the block]

thank you oh talking dog!

[DMPM]

That's a nice Oly. squat with no belt mate.

[666]

Decent squat - SLDLs are a bit light in comparison though?

[the block]

That's a nice Oly. squat with no belt mate.
cheers mate. i wouldnt have dreamt of it say 6 months ago but recently thought to ditch the belt and see how it goes. also sometimes the belt just feels too cramping like - probably too tight.

[the block]

Decent squat - SLDLs are a bit light in comparison though?


they are light - okay - was taking it easy. also its a killer on the grip. i do them d/o and by the 5th/6th rep its pain. havent done these for months. after a set i cant uncurl my fingers. but i plan on bigger increases every week.

[the block]

Upper DE. 09/06/05. thursday

Bench
bar - 11
40kg - 8
60kg - 3
70kg - 3
80kg - 9x3

DB shoulder press
10kg - 8
15kg - 8
20kg - 8,6,6,6

W.chins B/W+2.5kg
6,6,6,6

Tricep pushdowns
23kg - 8
32kg - 8
41kg - 8,8,8,5

Cubans
2.5kg - 2x20

managed to get to the gym today. bench was fast. Db press felt strange having not done them for a while. increasing the load and decreasing the reps for chins worked a treat. got 4x6 with B/W+2.5kg easy where i was struggling with B/W 3x8 - could get the first 2 sets of 8 but the 3rd set was impossible.
pushdowns were easy today aswell. i need the cubans as shoulders feel a bit fragile sometimes.

[Brett]

thank you oh talking dog!
No probs bush. ;)

[the block]

i think i'll have to change my avatar...

[the block]

Lower DE. saturday. 11/06/05

Box Squat - 12.5inch
bar - 8,6
40kg - 6
60kg - 2
80kg - 10x2

Pullthroughs - lower back
32kg - 8
50kg - 8
68kg - 8,8,5+3

Cheat Hammer curls
10kg - 8
17.5kg - 8
27.5kg - 5,5,5

quick session. weight goes up next week on box squat. was very quick this week.last few sets felt like nothing.

lost balance on last set of pullthroughs. other than that ok

bicep felt better so did some curls. weight felt heavy.

[the block]

Upper ME. 11/06/05. sunday

Close Grip Flat Bench
Bar - 15
40kg - 6
60kg - 3
80kg - 3
90kg - 3
100kg - 3
105kg - 1
110kg - 1
115kg - 1
120kg - 1
125kg - 1 NEW PR !!!!111!!!

Incline Dumbbell Press
30kg - 8
40kg - 8,7,7,5

DB Row
30kg - 8
42.5kg - 8,8,8

bit of a shit day leading upto gym session. not enough food. anyway, i says to meself...i'll take it easy today....120kg was ok but still made me work for it so i thought that i might not get 125kg but the guy who was going to spot me told me to sort my attitude out - so i did and i got it <buff> :041: :banana:
no real sticking point -just went up, slowed down a bit but carried on going up. next week - medium or wide grip bench.

IDB press is hard work. i pushed myself the first few sets but couldnt get 3x8. anyway back to flat DB press or even incline barbell press next week.

Rows - these are coming on nice.

tricep work - no time.

:banana: <buff> :045:

[GoldenArrow]

. anyway back to flat DB press or even incline barbell press next week.


:banana: <buff> :045:
NOOOOO!

[the block]

lol! ok incline dumbbell flyes just for you... followed by pullovers and some cable crossovers to really finish the pecs off....

[GoldenArrow]

Well I wouldn't do it.

I did them for two weeks months ago and still have two knackered shoulders and elbows from it.......oh that and my bench has gone down.......great exercise.

[the block]

mmmm. (strokes chin) well i may just do the medium grip flat bench followed by either flat DB bench or even wide grip BB bench. still not got round to boards and stuf so i get a little thin on ME exercises

[Icepick]

nice progress on the bench,how do you find doing singles,I was tempted to switch a while back,but kept thinking it wont be much of a workout if i did.addicted to pump i guess.

[the block]

thanks. i prefer low reps in general, and especially so for bench, dead and squat. i think similar to you on the volume side of things and would like to chuck some more volume in but i hardly ever find the time. plus i hit everything twice a week and it seems to be working well so no real need for me to change things.

i hardly ever get a pump :022: but thats mostly on purpose.

[the block]

Lower ME. 14/06/05. wednesday.

Oly squat
bar - 8,8
60kg - 6
80kg - 3
100kg - 3
110kg - 1
120kg - 1
130kg - 1
140kg - 1
150kg - 1
155kg - 1
160kg - 1. got spotted up on the elbows though.
ALL BELTLESS

SLDL
60kg - 8
80kg - 8
100kg - 5x6

[superman music + rocky music]
felt tired and shitty today, probably from getting up early yesterday. anyway ate really today. looked for suitable bottoms to squat in - all in the wash. so decided to do upper DE instead. then thought about it some more, realised i had eaten well and i could get away with squatting in the trackie bottoms i was wearing. so lower ME it was. and arent i happy i did!

reduced the volume a touch, mostly in the sub 80% area. then planned on doing singles upto 150kg and see if i could get it. i did and it was easy. so toppled 155kg. and 160kg should have toppled too really. if i was a muppet i'd probably claim it as mine - after all whos checking right? but i got a slight touch up via a push on the elbows. weight didnt feel too heavy on the back which is good. ALL BELTLESS !!!!!!11111!!!!!22222!!!!!1111121221212111 (that should do it)

change ME exercise next week, back to wide-ish goodmorning style squats lol.

sldl - ok, bit straining on the back - i could feel a stretch nothing too uncomfortable.

[superman and rocky music fades into the background]

[Man of Steel]

Hardcore man, is that a new PR?

[the block]

yep! i've had 155kg on my back before but it wasnt to parallel parallel. the 160kg is a new one for me but my claim to it being solely mine is thwarted by the spotting on the elbow.

[the block]

Upper DE. 16/06/05. thursday

Bench
bar - 11
40kg - 6
60kg - 3
82.5kg - 9x3

DB shoulder press
NOT THIS WEEK

W.chins B/W+5kg
6,6,6,6

Tricep pushdowns
23kg - 8
32kg - 8
45kg - 6,6,6

Shrugs
80kg - 8
100kg - 8
120kg - 8
130kg - 8
140kg - 8

BB Curls
25kg - 8
35kg - 6,6,6,6

Cubans
2.5kg - 2x20

brought my grip in a bit so pinky is on the ring for the widest. shoulder feels uncomfy any wider.
increased bench weight so now its at 66%. will get it upto around 70% but thats not counting future PB's.
this also means that i have to increase box squat weight as i cant be speed benching more than DE box squats. 1RM on box is 140kg i think - i am using 80kg at the moment = 57.15% of my box squat max and 50% of my normal squat max.

no direct shoulder week today or next week. shoulders have been feeling a bit delicate recently. may have something to do with the few sets of wide grip bench for DE or i may be overtraining them indirectly. whatever - they get a rest until they say so.

chins - much much much better with the weight - i mean i cant do 3x8 bodyweight but i can do 4x6 with an extra 5kg!?!

poncy pushdowns - these are poncy but i get good results from these especially hypertrophy so they stay. forever and ever. hard this week as weight increased.

did some shrugs as i left the shoulder work out (yes these do work the shoulders) and my traps are aesthetically lacking and need brock lesnar-ing up.

BLASTED my biceps with some bb curls as i was feeling horny and frisky (well actually i didnt work them as usual on lower ME so...) total pump dude! didnt go too heavy.

cubans - to give my shoulders a reason to stay true.

nice session - nothing too strenuous, still worked and got plenty done. and got a pump - couldnt put jacket on at the end after cubans.

[uk machine]

lol at the bicep write up.my trap stregnth is pathetic, although they look large. im going to give them beating of there life tonight :kinky:

[the block]

what you do with your pet chimp named 'traps' is none of my business but i hope its not beating as in beat the meat.... for the chimps sake....

[uk machine]

;)

[the block]

Lower DE. saturday. 18/06/05

box squats
bar - 8,8
40kg - 4
60kg - 2
90kg - 10x2

Pullthroughs
32kg - 8
50kg - 8
73kg - 8,8,8

Hammer/BB curls - just some light stuff - not worth detailing really. pumper porn.

Hanging leg raises - B/W
3x12

it was just too hot today. the gym was like a furnace and it being on the first floor didnt help either. box squats was flipping HIIT. too hot. upped the weight in honour of speed bench increase. was ok. worked hard but was fast.

pullthroughs - ok. i cheat on these though by bending knees a bit instead of keeping legs straight as i am under the impression is the correct way.

pumper shit - pumper porn. no money shot.

leg raises - killer on the grip.

hot session. good thing that it wasnt ME - i would have been finished. weighed myself at the gym - 14stones 10pounds ~~~~~ 93.something kg~~~~~ thats about 5 pounds in 2 weeks. i have never been so HEAVY!!!!1111!!!"2222!!""" WoohOOO!!!

the gut continues its steady march towards 16 stones but little does it know that 16 stones may well be the end of its service - an honourable discharge awaits.....

[Icepick]

Lower DE. saturday. 18/06/05

Hammer/BB curls - just some light stuff -

Hanging leg raises - B/W


Drop the gay exercises and you'll do fine

[the block]

the leg raises are hardcore to the bone mate! happy hardcore!

they're a good exercise. the other stuff - well, moment of weakness shall we say...

[the block]

Upper ME. 19/06/05. sunday

Medium grip bench
bar - 15
40kg - 8
60kg - 3
80kg - 3
90kg - 3
100kg - 3
105kg - 1
110kg - 1
117.5kg - 1
122.5kg - 1
127.5kg - 1 NEW PB!!!111!!"22"""1!
130kg - 0.5
130kg - 0.5

Flat DB press
30kg - 8
40kg - 3x8

poor eats but good session. new PB was comfy. so went for 130kg. on the way down my arm twitched/wobbled and i knew it wasnt happening. took a breather and tried again but by now had run out of steam.

db stuff was quite demanding. pecs were screaming mid set.

no time for anything else which was annoying.

but i got a new PB1111!!!!

[Icepick]

good going on the pr,I love it,things are getting interesting now,how do you find the pump on the db press,you know you love it

[the block]

cheers...should have 130kg - maybe a little bit more - next week. i'm sure that means you'll be pushing yourself too....

the pumps strange. dont get pumps in general now.
i used to love the pump before though. its a nice feeling

[Icepick]

cheers...should have 130kg - maybe a little bit more - next week. i'm sure that means you'll be pushing yourself too....

the pumps strange. dont get pumps in general now.
i used to love the pump before though. its a nice feeling

Yea I'm benching tommorow,with the intensions to work up to a 130kg double,all recorded of course

[the block]

cool.

[the block]

Lower Me. tuesday. 21/06/05

Wide stance squat

Bar - 8,8
40kg - 6
60kg - 3
80kg - 3
100kg - 3
110kg - 1
117.5kg - 1
125kg - 1
132.5kg - 1
140kg - 1
147.5kg - 1
155kg - 1
160kg - 1 NEW PB!!!!!!!!!!!!!!!!!!!!!!!!111111111111111"""""""""""""222222222222!!"!
ALL BELTLESS

500xsilly debating with some guy.
0x sldl
0xcurls
0xab work
1x gym shut
1x go home.

great squat session. havent wide squatted for weeks. so expected low numbers as i usually get when i change exercises. but did well. weight felt heavy throughout all sets except 147.5 onwards which due to being animal didnt weigh much.

got a new PB! which i am happy about. i did expect it though sort of as i did oly 160kg last week with a little touch.

after squats got into a stupid, fruitless conversation by the end of which gym shut. pants.

anyway - <buff>

[666]

PBs all over the place you bastard!

[the block]

:) its about time too. i've never been this strong before so its all good. also i dont think i have ever done a routine before where i am maxing out so frequently and thereby pushing the PB limit. i could do 107.5kg bench or thereabouts 5x5 last year but never maxed out, same with squats. deadlift hasnt moved much - bad back when doing deadlifts. so i sort of leave them be.

<buff>