View Full Version : Killing in the name of.
Week 1.
1. Squat 6x6@70% + 10x2 Deadlifts@50% + Core.
2. BENCH.
3. Squat 7x5@75% + 10x2 Deadlifts@50% + Grip.
4. BENCH.
Week 2.
1. Squat 8x4@80% + 10x2 Deadlifts@55% + Core.
2. BENCH.
3. Squat 10x3@85% + 10x2 Deadlifts@55% + Grip.
4. BENCH.
Week 3.
1. Squat Training 1RM.
2. Bench Training 1RM.
Week 4.
1. Squat 6x6@70%[+5kg] + 10x2 Deadlifts@60% + Core.
2. BENCH.
3. Squat 7x5@75%[+5kg] + 10x2 Deadlifts@60% + Grip.
4. BENCH.
Week 5.
1. Squat 8x4@80%[+5kg] + 10x2 Deadlifts@65% + Core.
2. BENCH.
3. Squat 10x3@85%[+5kg] + 10x2 Deadlifts@65% + Grip.
4. BENCH.
Week 1. Day 1.
1. 100g oats in milk. Coffee. 500ml water.
2. 50g whey in milk. 500ml water.
3. 4 Haddock fishcakes. 500ml water.
The journal whore strikes again!!!
Week 1. Day 1.
1. 100g oats in milk. Coffee. 500ml water.
2. 50g whey in milk. 500ml water.
3. 4 Haddock fishcakes. 500ml water. What's up with your 500ml water? Don't tell me you buy the number one accessory of all metros - the mineral water bottle? You're the only guy I know that lists their water intake as part of their diet.
do you have a specific routine/plan for your bench or just doing whatever takes your fancy?
What's up with your 500ml water? Don't tell me you buy the number one accessory of all metros - the mineral water bottle? You're the only guy I know that lists their water intake as part of their diet.
Water is important for strength. And no, I am not part of the naivE, I mean, Evian camp.
do you have a specific routine/plan for your bench or just doing whatever takes your fancy?
Utterly utterly tons of bench.
OH MY ****INGGOD IHATE REPS !!!!!11!!!111
Week 1. Day 1.
RAW Squat - 60x6 100x6 112.5x6x6
Deadlift - 60x2x3 100x10x2
Walkout - 100x1 140x1 180x1 200x1
AAAAAARRRRRRRRRRRRRRGH. REPS ARRRRRRRGH. PUMP, ARRRRRRRRGH. DIIIIIIIIIIIIIIIIIIIIIIE. COLD SHOWER. DIE.
the block
28-02-2005, 16:45
tell me about it! i do prefer low reps. about 5 reps into a set i feel like putting the weight back. its worst with squats. even so, 6 is manageable. just. 8 or above???!!! but it does have its advantages.
walkouts are exactly that right? heavy weight on back - walkout with it - down the street... well just stand for 8 seconds or something then put it back?
Its not just that but I feel so piss weak struggling with 112.5kg. Its just not funny. Knowing that I am capable of 180x2 suited, having to squat 112.5 for 36 reps, then knowning all the while I have 20 reps of deadlifts yet to come is just a ****ing joke.
Walkouts = your description. I stand for 15-20seconds.
BengDogg
28-02-2005, 18:35
I think all this light trainineg may mess with your goals, Brooks cubik advises against strength cycles and i find that for me they are a waste of time too.
Jesus, how many ****ing times do you ****ing people need ****ing telling. I am a ****ing God. Osiris to be exact.
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA HAHAHAHA
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA HAHAHAHA
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA HAHAHAHA
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA HAHAHAHA
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA HAHAHAHA
i damn well told you reps were gay
Finally decided on my bench format for tomorrow:
40x5 42.5x5 45x5 47.5x5 50x5 52.5x5 55x5 57.5x5 60x5 62.5x5 65x5 67.5x5 70x5 72.5x5 75x5
VOLUME REPSREPS VOLUME SHIT
75 REPS. 4****ing thousand 312 ****ing kg. Yes. 4312kg. In one session. Time under the bar.
That is easy, stop bodybuilding and lift some real weight
JumboTron9million
01-03-2005, 08:55
Robert,
I wouldnt count much under 55% at all, then look to volume above 80% as being the real determinant if you are seeking strength. If the aim is just to grow then anything above 55% counts.
BTW,
I have a 14 year old kid who does over 5,000Kg in a bench session twice a week.
My upper body volume was 19,620 Kg on the 26th, of which 7500 was bench.
Lower body volume today is going to scare you :) Try to ramp it 10% per session for as long as you can, keeping session time under 90 minutes.
JBT
Thanks for the infomation, JBT. If you look at todays session, bench alone was 4300kg, 80% of that was over 55%.
But, having done that experiment today, I can appreciate where your coming from. I think next session (Thurs) I will ditch the volume on lower loads and ramp it up on loads above 70-80%.
Today I had aboslutely no rest periods at all inbetween sets, I will extend that to 60 seconds for the duration of this microcycle.
Thursdays bench plan is:
Bench - 40x10 60x6x3 70x6x2 80x6x1
CGBench - 40x10 50x6x3 60x6x2 70x6x1
1 Board - 6x2 progressive
Week 1. Day 2.
Bench - 40x5 42.5x5 45x5 47.5x5 50x5 52.5x5 55x5 57.5x5 60x5 62.5x5 65x5 67.5x5 70x5 72.5x5 75x3
Seated Cable Pulley Row - Whole stackx10 WS+20kgx10 WS+30kgx10
OH Shrug - 50x10 50x10
OH Lockouts [from eye level] - 40x5 50x5 60x5 70x2 80xF
A hard session, but hard for the wrong reasons. Again, on tue/thur Itrain at 0600 and only eat my breakfast at 0550,so I have no energy. Also learn't a abit about my bench form and benchign in general.
PikeKing
01-03-2005, 10:58
Overhead shrugs, sweet, I've not done those bad boys before. I better do them soon so I can be cool like you.
1. Coffee + 100g oats in milk.
2. Train + water.
3. Pint o milk.
4. Tuna panini + pint o milk.
5. Pint o milk.
6. Chicken sandwiches + 500ml water.
7. Chicken sandwhiches + 500ml water.
You'll never be as cool asme.
Osiris.
PikeKing
01-03-2005, 11:01
Osiris is a woman
You'll never be as cool as me, Anubis
Anubis has a horses head? I hate horses. Also, I command the power of the amun-ra. Osiris is a funky name. She said she would relinquish her powers to me. Now I am Osiris.
PikeKing
01-03-2005, 11:04
Anubis has a horses head?
and a horses cock :041:
The filth I have to put up with in this journal.
:020:
Also, I had a contrast shower this morning. Urrrgh.
the block
01-03-2005, 15:49
what did you learn about your benching?
I'm afraid you've stumbled on one of my geek faves here people so I'll have to set you straight. Anubis had the head of a Jackal and Osiris was male; in fact he was Anubis' father.
Therefore Pikey; Robert's your daddy.
PikeKing
01-03-2005, 16:00
oh god, i'm never gonna live this one down!
BengDogg
01-03-2005, 17:17
Rob i am Mumra from thundercats and im hard, your benching much to light for a beast like you, have you been taking estrogen?
Block, not alot, just got in the groove better. 75 reps kinda allows you to experiment a bit and get yourself comfortable.
666, thanks.
PikeKing, I mean, son, we were gonna tell you but...
Beng, Yes and no.
Recovery workout:
Front squat - 20x12 30x12 40x12 40x12 40x12
Band OH Etx's - Lots. Lost count after 50.
Woodchoppers - 3x20
Stretch for 30mins. Contrast showers. Steam room.
the block
01-03-2005, 19:13
PikeKing, I mean, son, we were gonna tell you but...
:jedi:
Stretch for 30mins. That's a lot of stretching, do you usually stretch for that long? On average how long do you hold each stretch for?
Justin Hurley
01-03-2005, 21:12
Rob I can't believe your doing a bodybuilders routine to prepare for the comp.
I don't think it's a good idea personally. Muscle doesn't always equal power.
I think you were doing good before. I would just keep hammering the cns wih low reps and singles at max effort, and get used to using your equipment with heavy singles.
Then start to taper down by dropping all assistance exercises and bring back intensity a bit and then have the week off before the comp.
I'm competing on the 11th also, same comp. I want to see you putting up some big numbers. You entering the 90kg class???
Also is your suit two ply???
Rob in 90kg class? LMAO FAT chance.
That's a lot of stretching, do you usually stretch for that long? On average how long do you hold each stretch for?
I hardly ever stretch. So when I do, I make sure it counts.
Rob I can't believe your doing a bodybuilders routine to prepare for the comp.
I don't think it's a good idea personally. Muscle doesn't always equal power.
I think you were doing good before. I would just keep hammering the cns wih low reps and singles at max effort, and get used to using your equipment with heavy singles.
Then start to taper down by dropping all assistance exercises and bring back intensity a bit and then have the week off before the comp.
I'm competing on the 11th also, same comp. I want to see you putting up some big numbers. You entering the 90kg class???
Also is your suit two ply???
The routine is geared at sarcomere hypertrophy, not sarcoplasmic. I.e. Functional mass. And when thats the question, size does equal strength.
The routine calls for 2 maxout sessions in every 6 weeks. So its not like my CNS is getting a break. Also, I will be training my bench in a similar to how I used to train squats (heavy, all the time). So we'll see what works the best and what doesn't. If my bench goes up and my squat doesn't (comparatively), then we'll know your right.
Yes, I'll be in the 90's hopefully (I.e. Below 90kg on the day, fully de-hydrated.)
Still got DOMS to the point where I can'ty wlak properlly. How am I going to squat 7x5@75% tomorrow? Need some recovery tactics, NOW.
Cold and hot shower, eat, sleep?
http://iron-city.net/showthread.php?p=11713&posted=1#post11713
the block
02-03-2005, 17:16
Still got DOMS to the point where I can'ty wlak properlly. How am I going to squat 7x5@75% tomorrow? Need some recovery tactics, NOW.
do you remember a routine where you suggested i do squats 9X5? muahahahahaha!! now you know what i went through muahahahaha!
Good luck mate, I gave up after the first session when I tried the routine. The DOMS were just too bad.
Thanks, Joel.
Day 3. Week 1.
Active rec + stretch.
Got back to my good old eating habbits, except i'm skint. So its lots o milk.
1. Coffeex2
2. Pint o milk. 2x sausage sandwiches. Vitamins.
3. Pint o milk
4. Pint o milk. Chicken sandwiches. Apple. 2xbananas.
5. Pint o milk. Mars bar. Several pints o water. Vitamins.
6. Pint o milk.
7. Pint o milk. Lasange. Several pints o water.
8. Lots more vitamins and some water.
9. & 10. Will be carbs and some cheese I think, and 2 pints of milk.
Thanks, Joel.
Day 3. Week 1.
Active rec + stretch.
Got back to my good old eating habbits, except i'm skint. So its lots o milk.
1. Coffeex2
2. Pint o milk. 2x sausage sandwiches. Vitamins.
3. Pint o milk
4. Pint o milk. Chicken sandwiches. Apple. 2xbananas.
5. Pint o milk. Mars bar. Several pints o water. Vitamins.
6. Pint o milk.
7. Pint o milk. Lasange. Several pints o water.
8. Lots more vitamins and some water.
9. & 10. Will be carbs and some cheese I think, and 2 pints of milk.
Rob, I take it u have your own cow :103: ;) and tut tut @ the mars bar :104:
That diet is a mear snack, eat some proper food :D :D :D
Oh plus I hate you, you know why.
That diet is a mear snack, eat some proper food :D :D :D
Oh plus I hate you, you know why.
LOL. I ate more than that in the evening. Tuna and some potatos. I told you that routine was good.
Week 1. Day 4.
Squat - 60x5 100x5 120x7x5
Deadlift - 60x3x5 110x10x2
Static hold - 140x1 180x1 220x1 260x4x1
WOW. I still had major DOMS from monday, even though I am doing everything possible to avoid it. The last 2 sets were absolute torture, I puked after set 7, it didn't come out my mouth, but it wasn't plesant to swallow. Deadlifts felt strange, lost my groove on last few sets. Static holds were crap but thats 'cos basically, I was ready to die. I hate volume.
Roll on max out week.
routine looks hardcore + fun
think i'll give it a go when i reach my goal with 20 rep squats :035:
1. Coffee.
2. Pint o milk. 2 sausage barms. 2 waffles. Water.
3. Pint o milk.
3. Pint o milk. Chicken sandwiches. Apple. Water.
4. Pint o milk. Mars bar.
5. Pint o milk.
6. Meat & veg & potatos. Water.
7. Pint o milk.
8. 100g oats in milk. Water.
Est 3500kcals. 250g protien.
Week 1. Day 4.
Squat - 60x5 100x5 120x7x5
Deadlift - 60x3x5 110x10x2
Static hold - 140x1 180x1 220x1 260x4x1
WOW. I still had major DOMS from monday, even though I am doing everything possible to avoid it. The last 2 sets were absolute torture, I puked after set 7, it didn't come out my mouth, but it wasn't plesant to swallow. Deadlifts felt strange, lost my groove on last few sets. Static holds were crap but thats 'cos basically, I was ready to die. I hate volume.
Roll on max out week.
Good stuff. You doing this raw or with your suit?
If you're short of cash and want cheap protein, value tins of baked beans or kidney beans have about 20g protein for about 10p.
DMPM, the reps are raw, but the two max out weeks will be suited.
666, thanks mate. Milk is the fav though. 6 pints is over 1700kcals and 120g protien. Is also about £1.50
No worries, I'm a bit of a milk fiend myself; I just like some solid food as well!
If you're short of cash and want cheap protein, value tins of baked beans or kidney beans have about 20g protein for about 10p. True, but it's very poor quality protein. Consequently protein synthesis will be diminished due to rate limiting aminos.
I don't think its being suggested he just has a tin of baked beans for protein but as part of his overall diet and as he's constantly eating one thing or another and with the other amino's in his system from that food,a tin of baked beans is hardly going to be 'rate limiting',jesus.
True, but it's very poor quality protein. Consequently protein synthesis will be diminished due to rate limiting aminos.please back this statement up with references(in the appropriate forum)
No, don't. I don't want this discussion to continue in my journal.
BengDogg
03-03-2005, 19:03
For what it's worht Rob i think your diet is ok, i like you try and eat on a budget, enjoy junk food and i drink 4- 6 pints of milk a day with weetabix being my power food. It is unrealistically exspensive for most people who arnt totally obsessed with weight training to eat and take the supps everyone seems to expect of them, i got sick of cottage cheese and now i cant even look at it without feelin ill.
Your hitting over 1g of protien per lb of bodyweight i think that is sufficient for most people, 400g a day is for people on cycles and will be wasted on the masses imo.
agreed, your diets are good enough for your goals
my diet however needs to be a bit 'cleaner' and more planned, even if i were to bulk i would still eat clean now, but thats just me, cos im fat
edit: plus i have no job and dont go to school so half the time im sat around at home doing f all, so i have the time
Javol. Danka.
Week 1. Day 4.
Active recovery session. PM.
Squat - 60x10x1
GM - 60x5x1
Calves raise - 80x10x5
Shoudl help reduce the DOMS. Also taken lots o vits and eaten like a horse on halo.
OK, so I realised something. I seem to piss about with routines for 3-6 weeks then **** them off, or turn up and not stick to the plan, except this one [J5's squat routine]. With this [J5's routine] I know what to do, how to do it and why. I love it. And after hours of ****ing about and getting annoyed I did one for bench. My bench has been going no where of late, and I want that rectified.
I am not very knowlagable at all when it comes to periodised Russian bench programs and the like, and am a little embarassed about posting this, cos its prolly shit. But here you go..
I will bench 3xWeek as follows: (T, T, S)
Week 1.
1. Bench 6x3@80% + CGBench 5x5
2. Bench 4x3@80% + DB Bench 5x5
3. Bench 2x3@80% + 1 board 5x5
Week 2.
1. Bench 7x2@85% + CGBench 5x6
2. Bench 5x2@85% + DB Bench 5x6
3. Bench 3x2@85% + 1 board 5x6
Week 3.
1. 10x1@70%
2. New 3RM
3. 10x1@70%
Week 4.
1. Bench 6x3@80%[+5kg] + CGBench 5x7
2. Bench 4x3@80%[+5kg] + DB Bench 5x7
3. Bench 2x3@80%[+5kg] + 1 board 5x7
Week 5.
1. Bench 7x2@85%[+5kg] + CGBench 5x8
2. Bench 5x2@85%[+5kg] + DB Bench 5x8
3. Bench 3x2@85%[+5kg] + 1 board 5x8
Week 6.
1. New 1RM
Total weekly volume in weeks for bench only:
1. 36reps@80%
2. 32reps@85%
3. Volume de-load
4. & 5. Same as 1. & 2. but with +5kg on all lifts.
6. New max.
Also, the weight on CG/DB/1B is the same throughout, but the volume obviously increases by 5 reps/week on all exercises.
Ive noticed that too. Sounds like you have a plan now though.
Good luck!
1. Coffee. 2 tins pinapple. 1 ltr water.
2. 4 eggs. 1/2 loaf bread. 1/2lb raw black pudding. Water.
3. 50ml olive oil in juice.
4. 100g oats in milk. Water.
5. Pint o milk.
6. Haddock and potatos. Water.
7. Rib eye and couscous. Water.
Black pudding is awesome. I had some this morning as well. :049:
Your bench routine makes my head hurt. Are you planning to do that after you finish J5's routine or alongside it?
Alongside it. Also, I hope your black pudding was raw. If not, why not?
Nope, it was cooked.
It was cooked because that's how they served it along with the eggs, beans, mushrooms, sausage and bacon. ;)
Raw black pudding you sick mofo, anyway my opinion for what it's worth, is that you have lost your mind if you think you can sustain that kind of volume, let alone alongside all the squatting you're doing.
Well it's not raw when you buy it anyway. Otherwise it'd just be a soup of blood, fat and cereal in a sausage skin. :)
Raw black pudding you sick mofo, anyway my opinion for what it's worth, is that you have lost your mind if you think you can sustain that kind of volume, let alone alongside all the squatting you're doing.
Told you. Warrior style.
warriors inevitably die young
LOL, yummy
Tastes good but! :D
Week 1. Day 5. AM
Token bench sesison in prep for high volume benching commencing next week.
Partials running up the rack:
BP Bench - 40x5 60x5 70x5 80x2
+3" - 80x5 90x3
+6" - 100x2 110x2
Felt like I was going to blow my guts out through the wall of my stomach (RA). So put a belt on and continued. Belted benching rules.
+9" - 120x1 130x1 140xF 140x1 150x1 160x1
Thick bar chins - BWx3x5 BW+3x5 BW+5x5 BW+10xF (got it up, but let go on eccentirc).
Week 1. Day 5. PM
Recovery session.
Incline treadmill: Slow - 10mins
ATG front squats - 20x3x10 40x2x10
Stretch - PNF'd hams and static stretched everything else.
3-4" or so. Triceps and lats were absolutly on fire.
This squatting every day thing is cool too.
Felt like I was going to blow my guts out through the wall of my stomach (RA). So put a belt on and continued. Belted benching rules.
Never thought of doing that. Nice one.
Week 1. Day 6. AM
Bench active rec'.
Close grip bench - 40x5x10
Band OHP - 2x50
Face pulls - 1/2 Stackx2x30
Week 1. Day 7. AM
Squat LSSF.
Squat - 60x10x1 80x5x1 100x1
Week 1. Day 7. PM
Squat active rec'.
Front squat - 20x2x10 40x2x10
Pullthrough [glute] - 1/2 Stackx3x20
Also, I am going to press 100x3 in 2 weeks.
Today is the darkest day of the last 12 months.
Week 2. Day 1. AM
Squat - 8x4@80%
Squat - 60x4 100x4 115x4 130x7x4 130x2
That last rep was torture. Also, it ruptured my lower abs. I think I have a hernia. I have a golfball sized lump that protrudes from my RA near the bottom and on the left. It hurts like **** when I cough.
I am getting it checked out after work at hospital tonight.
MESSAGE TO ALL PEOPLE: WEAR A ****ING BELT.
Fingers crossed for you man...
BengDogg
07-03-2005, 10:30
Hmm does sound like a hernia hope your ok matey
shit. Good luck Rob, stay up mate.
Hope you get better soon Logan.
The overall theme of this forum seems to be, train safe and be very careful. Cos half of this board are crippled in some way.
That sucks man. Good luck!
GoldenArrow
07-03-2005, 12:34
Sounds like you did one better than my hernia scare from a few weeks ago.
On an unrelated note, like you said last night.....6 weeks til the meet :)
God this is shit.
Concentration plate curls - 5x5x20
**** mate, very sorry to hear that!
veganlifter
07-03-2005, 19:08
rally sorry to hear this mate, from another cripled wannabe powerlifter.
Training hard is the easy part, training smart is the hardest.
We will both be back!
Rogue_zero
07-03-2005, 21:00
rest up mate.
kinkymisspinky
07-03-2005, 22:28
Hope it all works out for you. Best of luck.
the block
08-03-2005, 00:20
thats a bummer mate. hope you get better soon and arent in pain or anything.
Rest up mate.
Ive been fortunate enough to never have got a hernia. Do these things just happen? Or does something cause it?
the block
08-03-2005, 04:28
if it is a hernia, this site may help as it has some good info.
http://www.hernia.org/manjava.html
Sh*t, I was looking forward to seeing you break your PB's again.
I'm sure you'll come back stronger than ever, good luck mate.
Thanks guys (and Pinky).
Hopefully I will be firing on all pistons before you ****ers know it.
Pikey, lock this journal for now mate. I will re-start it later in the year.
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