Birth of a Demon

[Rogue_zero]

This is my new journal as I experiment with Westside training. :023: Playtimes over.............

[666]

Yeah! Let's get it on! I can't wait to see the sick numbers this is going to produce...

[GoldenArrow]

Ok session 1...

Below the knee rack pull - Bar stationary on pins just below the knee. Pull. Go to 3 rep max, add weight then go to a 1 rep max. I hope you've got a power rack, of not you can use the squat rack standing on something (plates?) to get to the right height.

Romanian Deadlift - keep knees almost straight, drop hips back. Bar will go down and away from your body. Stop when you feel a hamstring stretch (about knee level) and power back up.

Decline Situps - easy (if you've got a decline bench!)

Woodchop - working from a high pullley, with arms straight start at top then bring arms across and down while rotating. Pics at the bottom of this page http://www.chekinstitute.com/articles.cfm?select=31

Sets/reps as in the program, try and have plenty of work over 80% in the ME exercise.

[JumboTron9million]

Rogue,

Nice to see you putting WS in place. I think you will be surprised at how well you get on with it :)

JBT

[Rogue_zero]

Here we go then. Woke up with a stiff back but there was no way it was gonna stop me starting this new routine!
BTK rack pull
warm ups
10x60kg
10x100kg
10x140kg
5x200kg
5x250kg
now estimated 3 rep max
3x280kg easy
3x300kg more like it
2x310kg bar slipped in grip but felt like 3 was there (back killing me but determined to cary on)
1x320kg ok. but back v painfull, errector muscle gone into cramp
got one pic of the 300 300kg (http://uk.pg.photos.yahoo.com/ph/rogue_zero1/album?.dir=bd0c&.src=ph&store=&prodid=&.done=http%3a//uk.pg.photos.yahoo.com/ph//my_photos)

Decided that I would swap RDL as cramp not easing. So as I didnt want to stop I deceded to move onto squat. Had to use machine (but v good one) as spotter left for work.
10x150kg warmup
10x220kg max loading unfortunatelty
10x220kg
10x220kg
9x220kg


Decline Situps 3x10

Woodchop 2x10 e/s

A very interesting program, think will get on with this a treat! shame about back playing up, wasnt anything to do with today as was stiff last night. Important thing is I trained through it. I recon I lost say 20kg on a deads tho because of it. Still theres alweays next time.

:023:

[Narc]

Yes yes yes i can see this becoming one sick read, cool start Rogue, i'm sooooooo glad you're doing this

[Fred]

nice rack pulls :026:

[Jamin]

Yeah! Let's get it on! I can't wait to see the sick numbers this is going to produce...
Thats what i was thinking good luck! :023:

[GoldenArrow]

~~~~~

Ok. Let's see...tomorrow's session...

Fairly easy, no bands involved yet as I thought you might not have any. So you're looking at 60%+ of your 1RM, sets of 3, pausing on the chest then firing it through the ceiling. Since you're not using bands you may have to hold on!

Judge the weight by bar speed not load, it wants to fly!

Bentover row obvious, militaries are standing to the collarbone,

Tate press = http://www.weighttrainersunited.com/tatetri.html

[Rogue_zero]

~~~~~

Ok. Let's see...tomorrow's session...

Fairly easy, no bands involved yet as I thought you might not have any. So you're looking at 60%+ of your 1RM, sets of 3, pausing on the chest then firing it through the ceiling. Since you're not using bands you may have to hold on!

Judge the weight by bar speed not load, it wants to fly!

Bentover row obvious, militaries are standing to the collarbone,

Tate press = http://www.weighttrainersunited.com/tatetri.html
Top man, appreciate the help! got a feeling this is gonna be sweeeeeeeet!

[Man of Steel]

Your picture's got a horrible big Yahoo advert over it.

[Brett]

If youre firefox just right-click and hit 'View Picture'.

Ill be watching this one Rogue. :045:

[Rogue_zero]

DE Bench

Bench
warm ups
10x60kg
10x60kg
10x60kg
10x100kg

Speed bench. 60% 1rep max
3x140kg
3x140kg
3x140kg
3x140kg
3x140kg
3x140kg
3x140kg
3x140kg

3x120kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg

Bentover Row
warm ups
6x60kg
6x60kg
6x100kg
6x140kg

sets
6x160kg pic here (http://uk.pg.photos.yahoo.com/ph/rogue_zero1/detail?.dir=bd0c&.dnm=72bb.jpg&.src=ph)
6x160kg
6x160kg
5x160kg


Military Press
had to use smith machine as no spotter, but does have a thick bar (1.75")
warm ups
10x40kg
10x40kg
10x80kg

sets
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg
8x100kg
8x100kg
not as heavy as Id normally go but without a spotter not gonna chance it. Added a couple of sets too.

Tate Press
warm up
2x15kg dumbelsx10reps
2x20kg dumbellsx10reps

sets
2x30kg dumbellsx 10 reps
2x30kg dumbellsx 10 reps
2x30kg dumbellsx 10 reps

added 3 sets of tricep pulldowns to finish

Dam this routine feels good!
:023:

[Rogue_zero]

If youre firefox just right-click and hit 'View Picture'.

Ill be watching this one Rogue. :045:
glad you are mate, keeps the pressure on to perform!

[PikeKing]

using that much weight on for speed work makes me cry

[Icepick]

I'm loving this already

[Narc]

Added quite a lot of stuff there Rogue!!!

Could you not just do the militaries free standing?

Anyway, sick sick sick weights going up

[Rogue_zero]

Added quite a lot of stuff there Rogue!!!

Could you not just do the militaries free standing?

Anyway, sick sick sick weights going up
I like the seated press as it disables any advantage gained from using legs

[Narc]

It's actually easier though, there's no stabilisation required, and it compresses your spine, however i feel like a complete bellend questioning a man who is rowing my deadlift 1rm for reps

[Rogue_zero]

you got a good point there, never thought about the stabalisation aspect, was just thinking of isolating the shoulders. Ill mix it up next time. Cheers.

[PikeKing]

this poses an interesting question.

if training for PL, surely doing an OHP standing will give you less benefit than seated, purely because you cant load the delts as heavily.

PL is all about using the form which allows you to use more weight so surely a seated press is actually better?

[Narc]

Or a push press better still?

[PikeKing]

well, not really, as you are using your legs, for pure brute delt strength seated will win, for pure brute strength push press wins

[GoldenArrow]

DE Bench

Bench
warm ups
10x60kg
10x60kg
10x60kg
10x100kg
Too many reps. You can't move a bar for 10 reps fast. Just do a bunch of reps at 60, then add a plate and do 3 reps, then add a plate and go into your speed work

Speed bench. 60% 1rep max
3x140kg
3x140kg
3x140kg
3x140kg
3x140kg
3x140kg
3x140kg
3x140kg

3x120kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg
3x120kg

Too many sets. If you dropped the weight because it was going slow, you set off too heavy. Otherwise go for 8 sets with 140 next time!

Bentover Row
warm ups
6x60kg
6x60kg
6x100kg
6x140kg

sets
6x160kg pic here (http://uk.pg.photos.yahoo.com/ph/rogue_zero1/detail?.dir=bd0c&.dnm=72bb.jpg&.src=ph)
6x160kg
6x160kg
5x160kg

You're too high here. You need to be more like here..
www.alex-gold-training.co.uk/BORowend.jpg


Military Press
had to use smith machine as no spotter, but does have a thick bar (1.75")
warm ups
10x40kg
10x40kg
10x80kg

sets
5x120kg
5x120kg
5x120kg
5x120kg
5x120kg
8x100kg
8x100kg
not as heavy as Id normally go but without a spotter not gonna chance it. Added a couple of sets too.
You don't need a spotter for military press, too many sets again

Tate Press
warm up
2x15kg dumbelsx10reps
2x20kg dumbellsx10reps

sets
2x30kg dumbellsx 10 reps
2x30kg dumbellsx 10 reps
2x30kg dumbellsx 10 reps

added 3 sets of tricep pulldowns to finish

Dam this routine feels good!
:023:

[b]Good going, just keep those points in mind. I'll post up the next day soon...

[Fred]

hmm I row like rogue does

i can shift more weight plus it puts less strain on my lower back

[Rogue_zero]

I had to be a bit more upright in the row as still got that achey back. Also was I meant to do 2 lots of 8setx3rep on bench, wasnt sure cause youd have wrote 16x3! Did the second 8x3 anyway. Next time I will keep it at 140 or more.

im learning from this routine too!

[GoldenArrow]

Um. I dont know what you mean. Maybe you're looking at week 1 and week 2 and thinking that its 8x3 twice? Either way it isnt :D

Since I have the routine open now anyway...

Box squats. Same idea as bench, set the box to where you need to squat to in comps (maybe 12 inch?) Pause on the box keeping back and abs tight but relax the hips, then drive up.

Clean....could be interesting. :D http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=10

Standing ab pulldown - stand facing the pulley using a tricep rope or similar then pull down with the abs and hips.

Side bends with a dumbell - Bend to the side until hips and ribcage hit! try not tl lean forwards or back

[Rogue_zero]

Um. I dont know what you mean. Maybe you're looking at week 1 and week 2 and thinking that its 8x3 twice? Either way it isnt :D


I did, DOH! :120:

[Rogue_zero]

clean could be very interesting! Not tried them for years!, have to be a late night session tomorrow as 7-7 days. Wont get to gym sat/sun or monday as also on 12hr days and gm shuts at 8pm. So with that in mind do you recomend dropping anything to replace with the day I will miss? or just carry on with week 2 next week?

[GoldenArrow]

Drop the side bends and do the board press and pulldowns at the end in that case.

[Rogue_zero]

gotcha, have to improvise boards but will find something. Top man Alex.

[GoldenArrow]

3 board is about 6 inches.

[DMPM]

gotcha, have to improvise boards but will find something. Top man Alex.
Phone books mate. Just tape some together to get the right height. They fit nicely under your tshirt too, so you don't need someone to hold them in place. :045:

[Robert]

personally i wish you evert success, but i am not convinved WSB is what you needed. you were making astounding gains in strength trainig how you were and that showed no sig of drying up.

anyways, just thought i'd chuck my opinion in to the mix.

rob

[Rogue_zero]

12 hour days today, hardly much time to get a full session so had resort to a pure squat session. Sorry sensei.

10x60kg
10x60kg
10x100kg
10x140kg
6x180kg
4x220kg
3x260kg
1x280kg
3x300kg

had to wrap it up there, pitty.
Normally dont train in the evening. got loads of stares from the chavs and evening regulars. Youd think they'd never seen 300kg squatted. Few people came over to chat and one or two asked for training advice. From me! "er eat loads and lift loads" was about all I could offer!

[Jamin]

Few people came over to chat and one or two asked for training advice. From me! "er eat loads and lift loads" was about all I could offer!
LOL good advice :023:

[GoldenArrow]

Tell them to email alexgold@hotmail.co.uk ;)

[GoldenArrow]

12 hour days today, hardly much time to get a full session so had resort to a pure squat session. Sorry sensei.



Don't make me come down there! :D

[Rogue_zero]

:eek: sorry boss

[Rogue_zero]

onl4 days till comp so not going hell for leather this week. Did some benching today. Will go full into Westside from next week. Started a bit to close to comp. Trained with much lighter guy today. Idea was to follow him up to stop myself hitting the big stuff, hence his routine below

10x60kg wide
10x60kg close
10x60kg wide
10x60kg close
10x80kg normal
10x100kg
10x120kg getting that tingley feeling in my arms, and the voices keep whispering in my head to go heavy....
6x140kg
4x180kg
2x200kg paused
1x220kg
1x230kg
4x180kg
12x140kg "legs up"
I am so week willed, couldnt stay light at all. Still 220kg was un incredably easy considering not in frame of mind or mentally preped! Result there. :023:

[Knighty]

You're too strong mate...you need to find a way of bottling it and selling it!

[Rogue_zero]

broke the 20stone barrier! 20st 2lb. Might race into 145 class, slay some monsters....
just some stretching today, mainly lat pulldowns. Not much to report.

[JumboTron9million]

Awesome dude !

Tear it up in the class of the giants!

JBT

[666]

Sweet! G(ot)FH! Good luck in the comp buddy.

[Brett]

Some crazy ass weights moving here!

Good luck in your comp mate.

btw- how many kg is a stone?

[Rogue_zero]

1 stone is 6.36363636kg if my brain works properly

[DMPM]

1stone = 6.35029497120141kg

:039:

[Rogue_zero]

ok, now in a rehab period, just gonna go light for a couple of days to get over aches
hyper speed bench day
warm ups
10x60kg
10x60kg

20x100kg
20x100kg
20x100kg
19x100kg
15x100kg pausing for 2 count

incline bench
12x120kg
12x140kg
12x140kg

Dips
20xbwt
20xbwt
17xbwt
3xbwt cause mate farted and it smelt too bad

going to get looked at in next 2 days when I get an appointment. Counting down to next comp.

see ya :023:

[Rogue_zero]

Been to see sports injury lady who was lovely! anyway freed off some tension and got a second apointment on saturday. Then its time to unleash everything for the next comp. aiming for 270+ squat (annoys me that i clear 280 and 290 in gym but comps are a different matter) 220 bench and 310 deadlift. I will be first to 800.

[uk machine]

big no.s would the 310dead, if lifted, be a PB?

[Rogue_zero]

yep, a pb. I dont think its imposible. Got 5 weeks. Cant upload 292.5 I did on Sat after 12 hours of competition, trapped nerve etc. Gave me big confidence. So on fresh legs I think its there, will be a struggle but as I said if all things go well Ill be attempting it

[Rogue_zero]

vid of 2005 champs
http://rapidshare.de/files/1664671/Brts_2005_web.wmv.html

[Rogue_zero]

last day Im saying light, going back to the big stuff tomorrow. Cold pressed 90k for 10(shoulders) and they feel ok so doing shoulders tomorrow.

did lat pulls and rows today. nothin much to report

[Rogue_zero]

heavy shoulders day, just to fire them up.

all weights are combined dumbell weights

seated shoulder press
10x40kg
10x40kg
10x60kg
10x60kg
10x80kg
6x100kg
2x120kg
1x140kg

out of time as spotters had to go. I pitty them as it aint easy to clean a 70kg dumbell and pass it to me at shoulder height (seated). Well done Chris and Gaz!

[666]

Jeez, 140kg overhead seated ain't gonna be good for your spine dude!

Awesome pressing though mate.

[Rogue_zero]

What damage could it do? Although I can press more 70k dumbells max we got. Would swapping to a standing press be better? I like to really isolate the shoulders when pressing.

advice welcomed

[uk machine]

Jeez, 140kg overhead seated ain't gonna be good for your spine dude!

Awesome pressing though mate.
why would you think that? surely the body adapts. yeh a avrage bloke would, but the core would get strengthed up over time. btw awesome pressing

[666]

When you're standimg, your legs take a lot of the pressure off your spine - when seated there's nothing to cushion the weight, just an extra 140kg going straight down on to your coccyx.

[Rogue_zero]

Always done em seated. Will bear that in mind. Cheers bud

[Tricky]

http://www.results-sports.com/article12.htm

[Rogue_zero]

cheers, funny thing is thing is theres a guy doing seated press in the photo at the top of the page! Will have a read later.

ta

[666]

PMSL you're right!

[Tricky]

..yeah what a foolish hypocrite he is...;) :029:

[Rogue_zero]

squats today, kept it light as still got stiff back

10x60kg
10x60kg
10x60kg
10x100kg
10x140kg
8x180kg
6x220kg

didnt push past as getting a bit of discomfort. hack squats instead.

10x100kg
10x150kg
10x200kg
6x250kg

good pump as squats done with pause and explosive max speed lift

Leg curls to finish.

Can wait to get back to training heavy again. Hate all this light arse crap. Gillian my massuese is doing wonders to get me back again and has offered to do relaxation and focusing excersises with me before the comp. And she is fit too!

[uk machine]

getting extras of the massage person eh? :blow:
yeh i like to rep out 220kg on a light day aswell

[666]

Bench technique article on ElfteFTS (http://www.elitefts.com/documents/step_up.htm)

Thought this might be helpful for you.

[Rogue_zero]

cheers, Ill have a read of that.

[Rogue_zero]

Bench day
10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
5x180kg
2x200kg
1x220kg
10x230kg
4x200kg
3x200kg
3x200kg
14x140kg

had to finish as misses running in the race for life.

[666]

Bench day
10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
5x180kg
2x200kg
1x220kg
10x230kg
4x200kg
3x200kg
3x200kg
14x140kg

had to finish as misses running in the race for life.

I take it that's a typo and you meant one? :103:

[Rogue_zero]

whoops, I wish! Its these bloody sausage fingers of mine! At least I know someones reading my journal

[666]

PS Fairplay to your missus for running Race for Life - I work for CRUK!

[Rogue_zero]

she did very well, beat her time of last year and didnt have much time to prepair. Was a good morning out and quite humbling to see the names on peoples backs who they are running for, especially when in memory of children

[the block]

sweet benching mate - even without the typo! :016:

[uk machine]

fantastic benching!! how long did that take? have you taken any pointers on board about technique? :028:

[Rogue_zero]

I bench all wrong to be honest read further back and youll see! Theres a link to a vid of me doing 215.5 somewhere (in a comp) training session was 1h 45mins. Intend to go to a seminar and get some tips. Wanna hit 250 this year, or at least be at the stage of attempting.

[Brett]

LOL I thought everyone reads your journal?

[Rogue_zero]

i was only messin mate, this journals part of the GCSE curriculum! (maybe not for spelling tho) (or grammar or punctuation)

[Rogue_zero]

I hate these 12 hour days. Still one more and back to the gym

[Rogue_zero]

Squat day, first day heavy on reconditioned back!

10x60kg
10x60kg
10x60kg nice and slow warm up today
10x100kg
8x140kg
8x180kg
6x220kg
2x260kg
1x280kg
1x300kg
1x320kg probs getting out of rack as bend too much on bar (partial squat)
5x260kg
6x260kg
6x260kg

below knee deadlifts
10x220
10x220
10x220

leg curls and stuff like that to finish

was a good session, mind was a little distracted as first heavy session. Back held up fine, had a treatment after with Gillian too, mmmmmm. looks like im firing on all cylinders again.

Good news was a rugby coach was in the gym with some of his team, he came over and asked me to go along and have a try out! might just doo that!

[Rogue_zero]

and tonight is Zepplin night...... far out

[uk machine]

:022: :022: i want your strength :confused:

[Rogue_zero]

cheers UK!

bench day extravaganser
10x60kg
10x60kg
10x60kg
10x100kg
10x140kg
6x180kg
2x200kg
1x220kg flew up no probs deff getting stronger
1x230kg easiest yet
2x220kg PR!
5x200kg scrappy 5th but there
6x180kg
6x180kg
4x180kg
10x140kg feet on bench with 2 sec pause

flys to finish for a stretch.

Pleased today as progress continues. Think I will go for 235kg next session

[666]

Nice work mate. What happened to the Westside training?

[Rogue_zero]

not ruled it out, just getting back to using the big stuff from back problem. Going to introduce the westide stuff in the week. My gut feeling is a hybrid of the two using my current methods with additional westside elements. if that makes sense!

[666]

Yeah sort, of. Though training westside whilst adding in all the volume you do in a session might be a bit counter-productive - too much to recover from perhaps.

[uk machine]

do people shit themsleves at your gym when your in there?

[666]

Yeah, all the time. Oh, sorry you meant... How embarassing.

[Rogue_zero]

I get lots of stares off people. Especially on the bigger lifts. Most people are used to me now. What I do like is ehen im on say 4 plates a side, and they say "just warming up are ya hehehehehe" and I say actually yes I am, they do give m a funny look.

[Rogue_zero]

Yeah sort, of. Though training westside whilst adding in all the volume you do in a session might be a bit counter-productive - too much to recover from perhaps.
point taken, will keep in mind

[Rogue_zero]

was like an oven in the gym today, glad it wasnt a squat day.

anyway focused on arms today.

reverse grip pulldowns
10xhalf stack
10xhalf stack
10xstack
10xstack
10xstack (dont know weight)

EZ bar curls
10x30
10x40
10x50
10x50
9x50

barbel curls (not done these in a while)
10x30 felt very odd
10x40
10x50
8x60

Preacher curl thingymajig
10x40
10x50
10x60
10x40
time to go. Funny thing is arms dont feel like theve done anything. I know that its not really gonna help poerlifting, but, having 20" arms would be good! half an inch to go! You never know one day I might turn to the tan and targa brigade

[Man of Steel]

I know you like your high volume but maybe you'd see better benefits from three heavier sets of curls instead of thirteen lighter ones.

[Rogue_zero]

all advice welcomed, mate, will try that next time as can hardly feel anything from this morning.

[Rogue_zero]

morning after night shift, wasnt feeling 100%. Benched instead of usual squats.

10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
3x180kg
1x200kg nothing in the tank today, feelt very tired
1x220kg went up ok, but not firing on all cylinders today
3x200kg
6x180kg
5x180kg
10x140kg

for a change decided to do something different
10xstack flys thingy machine
10xstack
10xstack

10xstack triceps pull downs
10xstack
10xstack

2x10x45kg single arm tricep pull downs
2x10x45kg palm up
2x10x45kg palm down
2x10x45kg palm up
2x10x45kg palm down

then several sets on a kind of preacher curl but for triceps if you know what I mean where you push the weight awa. Hard to explain but good to finish up with.

All in all not to bad volume wise just felt knackered before I started today. Guess the hgeat wiped me out (32 deg c here yesterday)
see ya

[uk machine]

wish i could do 200kg when knackered good stuff. i think your the only person allowed to do all the pumper toner stuff :038: :038: :045: :023:

[uk machine]

where do you train? just been looking at your pics, looks a great place

[Rogue_zero]

it now called " The Rochester Health Club " but was previously called " Moores ". V good gym indeed.

[Rogue_zero]

Not happy, my belts gone missing and I couldnt squat. V annoyed.

Leg press instead

Im not going to include weight of carridge but it weights approx 40kg

10x100kg
10x100kg
10x100kg
10x200kg
10x300kg
10x350kg
10x400kg
10x450kg
10x500kg
9x550kg
8x600kg
6x650kg
3x700kg
spotter went home so couple of lighter sets to warm down
8x300
8x300

leg curls and reverse leg curls to stretch the old muscles out a bit.
Time for bed now (still on nights)
nighty night :015:

[Brett]

Night shift? What you work as mate?

[Rogue_zero]

Im a shift leader in a powerstation.

[Jamin]

Im a shift leader in a powerstation.

Thats why you are so strong its a nuclear powerstation and you got the
full blast of a leak! :032:

[Rogue_zero]

my secrets out.

[Brett]

Lol.

[Rogue_zero]

Bench day but fancied a change so

bench
10x60kg
10x60kg
10x100kg
8x140kg
3x180kg
2x200kg
1x220kg
6x180kg
6x180kg
6x180kg

Dips
noe weight belt so just bwt (126.8kg)
20
20
20

flys half stack
20
full stack
20
20
20

tricep pulldown things
full stack
12
12
12
12

and relax.

[Brett]

You must get some funny looks using the full stack on all them. :036:

[Rogue_zero]

bench
10x60kg
10x60kg
10x100kg
8x140kg
3x180kg
2x200kg
1x220kg
1x230
6x180kg
6x180kg
6x180kg
12x140
12x140 feet on bench

5setx15rep stack on fly machine
5setx12rep stack triceps

1 set of talking to rugby team who want me to join big stylee.

so how you doin..........

[Tricky]

do you do any weight-bearing cardio Rogue? I recently got roped into doing a Rugby 7's tournament. We trained about for about a month beforehand. I hadnt run for about a stone and a half if you get what i mean. My body was incredibly shocked, esp. knees gastrocs and tibialis. My advice if you go for it would be to take it VERY easy.

Also its worth noting that slamming your body into other big blokes bodies at full sprint generally gets you a fair few knocks and sprains that defo interfere with the weights.

This all sounds negative, its not meant to be, doing a sport is defo cool, and fun and being fitter is a good thing. And theres nowt better than crashing through a tackle or ten!

[Black Knight]

Rogue could you post up your routine on a workout by workout basis? I cant quite get my head around how it works in terms of frequency and split etc.
Ta :050:

[Rogue_zero]

I work a flexible shift pattern so a set routines almost impossible, but if I was off all week it would go something like-
sat-squat day
sun-bench day
monday-back day
tues-shoulders
wed- legs (squat,deadlift or press)
thurs- bench
friday-arms

works for me anyway.
but with the shifts I do I dont/cant always stick to this exactly and have to vary the weekday routine to what I need to hit most. Once we get more staff at work I will be able to get up much more regularly and try out Westside properly.

[Rogue_zero]

do you do any weight-bearing cardio Rogue? I recently got roped into doing a Rugby 7's tournament. We trained about for about a month beforehand. I hadnt run for about a stone and a half if you get what i mean. My body was incredibly shocked, esp. knees gastrocs and tibialis. My advice if you go for it would be to take it VERY easy.

Also its worth noting that slamming your body into other big blokes bodies at full sprint generally gets you a fair few knocks and sprains that defo interfere with the weights.

This all sounds negative, its not meant to be, doing a sport is defo cool, and fun and being fitter is a good thing. And theres nowt better than crashing through a tackle or ten!

advice recieved, im hoping that the training and playing will help my lifting, if i enjoy the game that is! But will take it careful tho

[Rogue_zero]

should also add I dont always get my sessions into my journal so probably dont read right

[Black Knight]

I work a flexible shift pattern so a set routines almost impossible, but if I was off all week it would go something like-
sat-squat day
sun-bench day
monday-back day
tues-shoulders
wed- legs (squat,deadlift or press)
thurs- bench
friday-arms

works for me anyway.
but with the shifts I do I dont/cant always stick to this exactly and have to vary the weekday routine to what I need to hit most. Once we get more staff at work I will be able to get up much more regularly and try out Westside properly.

Jesus-you reckon on training everyday. Impressive :035:

[Rogue_zero]

normally do if off work. At the moment I miss 2-3 days so have to double up on other days. By swapping body areas around I find its do-able. Like I said it works for me, but not everyone.

[666]

I doubt VERY much that playing rugby will help your lifts - quite the opposite I'd expect. Rugby takes an awful lot out of you and if you're playing once a week and training at least once a week, you're going to struggle to recover enough to lift decent weights big time, especially if you're not used to that kind of contact. Not that I'm saying don't play - it's a great sport - but it will most likely hinder rather than help your powerlifting.

[Fred]

^^ i found it extremely difficult to fit in more than 3 sessions per week when i was playing rugby once per week and training once per week, and even then i was playing with bad doms

[Rogue_zero]

good points, cheers (never played so dont know what its really like). Have to give this some thought, longterm at least. Will give it a go to see how I like it. I wont make every training session or match due to shifts so wont be full time anyway, not at leat till im in the Lions...... (well I can dream cant I!).

[uk machine]

yep, imo. PL would have to take a back step. your routine would have to change aswell. you have built up a great base, but you would need to change excercises. more explosive lifts would need to be included, cleans, high pulls, snatchs (if u can do them) jerks, PP etc. and you would be better off doing whole body routines because of time and recovery restraints. by all means go for it. i used to play at a good level (midlands) may even go back to it. but it would be hard to do both at a high level, but sounds good that u wouldnt play all the time, cus sometimes after a hard game id be so fooked i would just sit in the changing room/bath for like an hour after.but when the free beer jugs started flying about i was allways first out :023: :030: up to u mate.

[Rogue_zero]

Thanks for the advice all.

[Rogue_zero]

mild squat day today. Didnt want to go mad as comp a week sunday (Euro champs). Tried out lever belt today too.

10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
6x180kg
3x220kg
1x260kg
1x280kg
5x260kg
5x260kg
4x260kg

legs curls and stuff to finish. Not a blistering day but puposely so. No point getting sprained this close to comp.

[Scourge]

Which federation do you compete in mate?

[Rogue_zero]

BDFPA (British Drug Free Powerlifting Association) which is part of the WDFPF (World Drug Free Powerlifting Federation)

[Rogue_zero]

bench day, as yesterday not max out

10x60kg
10x60kg
10x60kg
10x100kg
10x100kg
10x100kg stiff shoulder so few extra warm ups
8x140kg
6x180kg
2x200kg
1x220kg v v easy but didnt go more as stiffness didnt go away
5x180
5x180
5x180
10x140 (legs up)

not a bad session. Would have one for a new PR if comp wasnt close. Looking at 235kg next good session.

[Rogue_zero]

woohooo! back in the gym after the comp. Glad to get back!

[Rogue_zero]

Quicker than usual session today as Misses burpday and was on nights last night v v v v tired

10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
8x140kg
4x180kg
2x200kg
1x220kg
1x230kg
6x180kg
6x180kg
5x180kg
12x140kg

<buff>

[Rogue_zero]

squats
woke up this morning with a stiff.....knee, and so tok it easy today

10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
6x180kg
4x220kg
1x260kg
1x280kg didnt want to push my luck with knee still not feeling 100%
7x220kg
6x220kg
8x180kg

not a bad session after all.

[Fred]

only 280kg eh, pussy :037:

[Rogue_zero]

i am ashamed of myself

[Rogue_zero]

shoulder (knees and toes, knees and toes)

now this was done using a Smith Machine BUT its not the counterweighted style, just a bar on runners. Have no choice really as shoulder benches no good for me as only front press not behind neck. All benches are behind neck. Fancied a change from dumbells. Bench back set just off vertical (to move head back otherwise bar would take my nose off). All lifts touched collarbone area.

Anyway the bar weighs about 20kg give or take (hard to tell but more than 15kg assume 20)

10x60kg
10x60kg
10x60kg
10x100kg
thought id take it to max
3x140kg
1x160kg
1x170kg
back to reps
10x100kg
10x100kg
10x100kg

Lat pull downs to finish
10xstack
10xstack
10xstack

and then relax

[666]

Awesome OHPing dude! Well over BW.

You'd be better off doing them standing with free-weights though - why not rack the bar on the squat rack and go from there?

[Scourge]

Ya git.

Yeah... I'd do them off squat stands or a cage - The smith can't be good for your shoulders, especially at them weights.

[uk machine]

shoulder (knees and toes, knees and toes)



and then die?
edited for u :) :016:

[Rogue_zero]

Ya git.

Yeah... I'd do them off squat stands .

doh! didnt think of that!

[Rogue_zero]

Bench day, only this time during "chav hour" rather than 6am

a story skip if if your not interested
now there are some sights in the evening. Everyones got a tribal tatoo and at least 1 gold chain (and thats the women) some of those tatoos are a work of genius, how they can get so much detail on something so small (a chavs arm) is beyond me. Getting out of car a dad and 2 sons walk past and give me a snotty look, more about that later.

Anyway youd think theyd never seen a 125class lifter before. I wear Primark trackies and a cheap vest top. I look a scruff but I aint there to catwalk. But it would seem that there is a kind of dress code in the evening. You have to wear your best "metro" JJB gear! Still it got my heckles up being stared at and heres what happened

10x60kg
10x60kg
10x60kg
10x100kg
8x140kg they are staring at me
5x180kg its making me annoyed now
3x200kg watch and weep pipecleaner boys im a bit angry now (pipe cleaner boys are the 2 sons who are benching beside me. The snotty benching a max of 50kg hahahahahahahahahahahahahahahaha).Let thart be a lesson, never upset the Rogue!
2x220kg
1x230kg
1x240kg hit the supports!!! class as failed but was going up. V pleased
3x200kg
3x200kg paused
8x180kg
7x180kg
7x180kg
10x140 warm down.

Dam I was pumped (in a fighter way not a bb'er) Got so angry at the levels of disrespect. Ive never critisised peoples lifts as if they are trying it dont matter what the kg is, but tonight I go against it. Nobody seen someone bench 528lbs so why the looks? The bad man in my head wants to come out.

[Rayza]

I feel sorry for you Rogue, but you do live close to the birthplace of chavs. Nice benching there, as always :038:

You have the best Journal Title I have seen, nice work.

[Rogue_zero]

cheers Rayza.

[Fred]

should have chucked their skinny asses on the bar and benched them aswell

[Rogue_zero]

like a kebab, like it

[Icepick]

**** that I wish i had your strength and get the stares,but I'm sure its will get annoying sooner or later,need to fix up and start pushing this lifts in the comps

[Fred]

LOL! not exactly what i was thinking, but your idea is better

[Rogue_zero]

**** that I wish i had your strength and get the stares,but I'm sure its will get annoying sooner or later,need to fix up and start pushing this lifts in the comps
expect the 220/225 next comp! Its only on the squat I suffer from the nerves. Just need more comps under my belt.

[Brett]

Shoulda' let out a bellow/roar on the 220+ lifts. Could have scared the twats and watch them get pinned under 50kg.

:048:

[Rogue_zero]

well, they saw that I saw the snotty look that they hoped I didnt see (??) so I think they were nervous enough. In a funny way though Im grateful, as it gave me a real good session.

[uk machine]

funny, i was just saying to my mate the other day. i hate people who seem to dress up for the gym. im a scum when it comes to training gear. my nike joggin bottoms have two holes at the knees from deads, have faded beyond belief and are at least 4 year old. my t-shirts i train in are all econmy buys form matalan. trainin in rags is good! :029:

[Rogue_zero]

funny, i was just saying to my mate the other day. i hate people who seem to dress up for the gym. im a scum when it comes to training gear. my nike joggin bottoms have two holes at the knees from deads, have faded beyond belief and are at least 4 year old. my t-shirts i train in are all econmy buys form matalan. trainin in rags is good! :029:
ahhhh a fellow scruff!

[Rogue_zero]

Short squat day as no time to get a full session in (yep nights again) with I had more time as felt real good. Nevermind Im free of those cover shifts soon so aiming high.

10x60kg
10x60kg
10x60kg
10x100kg
10x140kg
8x180kg
3x220kg
1x260kg
1x280kg
4x260kg
4x260kgjust felt plain exhausted today. It was a very hard shift and was running around all night. Need my pillow

[Rogue_zero]

Short bench day as
1) still on nights
2) aches still

10x60kg
10x60kg
10x60kg
10x100kg
10x100kg chest feels sore
8x140kg very sore and tight
4x180kg
2x200kg
1x220kg
5x180kg sore tight and painfull
10x140kg close grip
10x140kg enoughs enough

sleepy time for me, pleased with session as didnt back out of going.

[Rogue_zero]

Bkimey not been updating much
anyway shoulders
Standing press
15x20kg
15x20kg
10x40kg
10x40kg
10x60kg
8x80kg
6x100kg
2x110kg funny feeling in right hip so put it back, dunno what it was
1x120kg
1x130kg just missed it but next week its done. Had a flu for a few days no not 100%
6x100kg running out of time now

upright rows (found this helps sooth the shoulders)
10x60kg
10x60kg
10x60kg
times up gotta go. Pleased with today as been sick as a dog last few days and hardly eaten at all. Yesterday was first good day and today much better but still not 100%.

[Rogue_zero]

Yesterdays squats
10x60kg
10x60kg
10x60kg
10x100kg
10x140kg
8x180kg
3x220kg
1x260kg
2x280kg
1x300kg got the old head hernia! head throbbin real bad
4x260kg
3x260kg had to stop as pain and throbbing head

went onto a machine squat
??kg x10 (dont know what weight would estimate 180ish)
??kg x10
??kg x10

Leg curls to finish

Todays Bench
Head still throbbing
10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
4x180kg
2x200kg
2x220kg
1x230kg
3x200kg
5x180kg
5x180kg
5x180kg
10x140kg (legs up)

finished on new cable machine like a dumbell fly, was very good machine, infact suprisingly good!

[Rogue_zero]

Shoulder day today

Standing press
20xbar
10x40kg
10x40kg
10x60kg
10x80kg
3x100kg
2x120kg
2x120kg
5x100kg
5x100kg
5x100kg

10x5sets on new cable press machine (got to try em before dissmissing them!) felt really good , much like dumbell pressing

Today I start taking Xplode Reload (in cherry) and G-tek from my sponsor.

[uk machine]

v.nice on the ohp Tony, and on the sponsorship!!!! inspirational for me anyway, doing what u do natural and equipment free.maybe follow in ur footsteps one day

[Rogue_zero]

thanks man appreciate that

[Rogue_zero]

Sat session
Squat
10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
6x180kg
3x220kg
2x260kg
1x280kg
2x300kg
3x260kg
3x260kg pulled a muscle in my back on way up. Decided to stop. Bit pee'd about it as session going well. Such is training, at least it happened at the end

[Rogue_zero]

Bench
10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
6x180kg
2x200kg
1x220kg
1x230kg
2x210kg
2x210kg
4x190kg
3x190kg
3x190kg
10x140kg legs up
better session today. The Xplode Reload seems to have kicked in nicely, seem to have that bit extra today. Good stuff!

[uk machine]

yep nice sess. wat is the xplode stuff? creatine?
ps just found out a lad i know lifts in the same fed as u, saying something bout competing in italy??? wud that be right? he actually holds records in the deadlift and bench for his age group,although he says they not good.

[Rogue_zero]

More than likely, Italy is holding the World champs this year. But I think BWLA are there too. What age/weight group?

[Rogue_zero]

Xplode Reload is per scoop 17.8g (2 per day)
Creatine Ethyl Ester HCL 2.25g
Arginine alpha-ketogluterate 2g
Taurine 2g
Betaine anhydrous 2g
glycocyamine 1.5g
N-acetyl-l-glutamine 1g
glucuronolactone 1g
3-Guanidinopropinoic acid 500mg
K-r-alpha lipocic acid 256mg
Gynostemma pentaphyllum 98% 100mg

[Rayza]

I hate all this advertising that has gripped this forum and the AS forum. At this rate these forums will soon resemble your average muscle magazine.

[Rogue_zero]

I hate all this advertising that has gripped this forum and the AS forum. At this rate these forums will soon resemble your average muscle magazine.
then can you stop advertising Tupacs music then? I wrote those ingredients because I was asked what Xplode Reload was. Easier to write the ingredients than describe.

[Rayza]

then can you stop advertising Tupacs music then? I wrote those ingredients because I was asked what Xplode Reload was. Easier to write the ingredients than describe.I am not advertising his music. I just have a picture of him for my avatar. The only time I remember writing about his music would either be in a musically themed thread or to people that are already fans.

[Rogue_zero]

only messin with ya mate, couldnt resist!

oh and Buy Thermolife products.........hehehehe

[uk machine]

110kg, u23,his name is payne,second name that is.

[uk machine]

have u died? we need updates!!! :040:

[Rogue_zero]

oops sorry,been busy looking at houses etc. quick update then
Trained with Alex last friday and the details can be seen on his journal, since then
sunday leg pressed for a bit of a change
carridge estimated at 40kg but not included. Machine is a Gym80 leg press but had a longer (solid) weight bar on it
10x50kg
10x50kg
10x100kg
10x200kg
10x300kg
10x400kg
10x450kg
10x500kg
10x550kg
8x600kg
8x650kg
6x700kg runout of room on machine
10x600kg
10x500kg
10x400kg

leg curls to finish.

[Rogue_zero]

Bench (quick session v.short on time)

10x60kg
10x60kg
10x100kg
10x140kg
5x180kg
2x200kg
1x220kg
10x140kg out of time.
time beat me today unfortunately

[uk machine]

was only messin with ya, im sure finding a new house is more important.btw nice sessions!

[666]

Where are you looking to move? You're in Kent atm aren't you? I'm just over the bridge in Chafford Hundred on the Essex border.

[Rayza]

Hey Rogue, am I right in thinking that your sole reason for you moving is to avoid the chavs?

[Rogue_zero]

666-Chaffords not far, have to meet up for a session.
Rayza-you dont know how accurate you are!

[666]

Cool! Would offer for you to come and train with me, but I've only got enough plates for your warm-up sets...

[Rogue_zero]

still be a good session

[Rogue_zero]

shoulders day
standing press
woke up with arm sticking out of bed, arm v stiff!

10xbar
10xbar
10x60kg
10x60kg
10x60kg
10x80kg
5x100kg
2x120kg
5x100kg
4x100kg
5x100kg

shoulder press on cable press machine
3 sets 10 reps weight unknown

upright rows to finish
10x60kg
10x60kg
10x60kg

and relax

[Rogue_zero]

oops missed a few sessions again, work getting in the way
anyway.....
for a change seated shoulder press. Couldnt use normal bench so angle of back rest a little shallower than i'd like but never the less not a bad session. Used the smith but its a non counter weighted type, just an oly bar on runners, safety first!

10xbar (about 20 kg)
10xbar
10xbar
10x40kg
10x80kg
8x100kg
4x120kg
2x140kg vid (http://rapidshare.de/files/3831324/Video010.3gp.html)
1x160kg vid (http://rapidshare.de/files/3831336/Video011.3gp.html)
1x170kg vid (http://rapidshare.de/files/3831353/Video012.3gp.html)
8x100kg
8x100kg
8x100kg
10x60kg

form might not have been perfect etc but cant argue with the weight!
finished

[Rogue_zero]

forgot, if you wanna see the vis scroll down and select the free download

[jonnymills]

Good lifting but the videos don't work for me :(

[Rogue_zero]

need realplayer to see them mate i think (thats what my pc selects anyway)

[jonnymills]

Thanks

[Rogue_zero]

bench
10x80kg
10x80kg
10x100kg
8x140kg
4x180kg
1x200kg
1x225kg
1x230kg (spotter does not touch the bar till rep finished, it dont show up on vid too clearly 230kg (http://rapidshare.de/files/3994871/Video016.3gp.html)
2x210kg
6x180
6x180
5x180
12x140

[Black Knight]

Mindblowing bench, mate!

[Scourge]

Sweet.

[uk machine]

nice job! :023:

[Rogue_zero]

leg press
not including caridge weight
10x100kg
10x100kg
10x100kg
10x200kg
10x300kg
10x400kg
8x500kg
7x600kg
5x645kg
2x675kg

bit of a pain in left calf so stopped.

[Rogue_zero]

been of a few days so came back for a max effort bench. I wanna hit 250kg by Xmas. Long shot I know but i like a challenge. So with that in mind.....

10x60kg
10x60kg
10x60kg
10x100kg
10x140kg
10x180kg
2x200
1x220
attempted 240kg failed but i can tell its not far away at all 240 (http://rapidshare.de/files/4239856/VIDEO_00001.mp4.html)
as always scroll down and select the free button
then...
2.5x210kg assisted on 3rd rep so claiming half rep only
6x180kg
6x180kg
12x140kg to finish.
t'was a good session

[Scourge]

250kg bench raw and natural is seriously scary territory.

Where's your sticking point on the bench?

[Narc]

Loving the psyche up ~~~~

[Black Knight]

I can never get these vids to work-frustrating as I would love to see proper mahoosive raw bench

[Rogue_zero]

I can never get these vids to work-frustrating as I would love to see proper mahoosive raw bench
have you got realp
ayer or quicktime?

[Rogue_zero]

Loving the psyche up ~~~~
hehehehe i see what u mean

[GoldenArrow]

I was going to suggest you use putfile.com, much easier for all involved.

[Rogue_zero]

250kg bench raw and natural is seriously scary territory.

Where's your sticking point on the bench?
its definately there. sticking point is pretty much same as everyone

[Rogue_zero]

I was going to suggest you use putfile.com, much easier for all involved.
good idea, will do

[Rogue_zero]

uploading to putfile now

[Rogue_zero]

Click here to watch VIDEO_00001 (http://media.putfile.com/VIDEO_00001)

[GoldenArrow]

:035: :034: You got a fast car.... :drummer:



:018: to the music man!

[Fred]

swearing :118:

[Rogue_zero]

i told you the music was bad

[Rogue_zero]

cheers mate. maybe we will lock heads, keep the training up!

[Rogue_zero]

squat baby squat
first squat session for 3 weeks! bloody work etc anyways, kept the weights back a bit

10x60kg
10x60kg
10x60kg
10x100kg
10x140kg
10x180kg
3x220kg
1x260kg
1x260kg
1x260kg
5x220kg
5x220kg
5x220kg
4x220kg
leg curls to finish

difficult preventing myself from going for the 300kg, but the 260's were v deep and slow. next sesh back to the heavy stuff

[uk machine]

yeh im having to lay off the squats.im gonna hate my first session back on them, but i wish i could 220as pumper reps!

[Rogue_zero]

the race to 250kgs continues.....

bench
10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
4x180kg
1x210kg here we go
1x230kg rammed bar up under the bar racks
1x235kg just failed, but didnt feel heavy. Need to re-address warm ups and its there. Next time going 180,220,235.
2x210kg
3x210kg
2x210kg
5x180kg
5x180kg
5x180kg
10x140kg
5x10xstack tricep pull downs
5x10xstack cable flys to finish

real good session.

[Rogue_zero]

think im gonna ache in the morning. cool

[Rogue_zero]

good squat session today, went up to 300kg again! next session will be 100% back on track.

10x60kg
10x60kg
10x100kg
10x140kg
8x180kg
4x220kg
2x260kg
1x280kg
1x300kg
3x260kg
5x220kg
5x220kg
5x220kg

time up had to pop off home for my tea

[Tricky]

awesome !

[uk machine]

very good :026:

[Rogue_zero]

cheers guys!

[Rogue_zero]

bit of a change to bench today

10x60kg
10x60kg
10x60kg
10x100kg
8x140kg
4x180kg
1x200kg
1x220kg
2x210kg (paused for 3 secs)
1x210kg (paused for 3 secs)
1x210kg (paused for 3 secs)
1x210kg (paused for 3 secs)


more of a shoulder press, had bench set about 30 deg from vertical
10x140kg
10x140kg
10x140kg
10x140kg

[Tricky]

whats the thinking with the inclines...?

[Rogue_zero]

something different just wanted to add a bit of variety

[Black Knight]

Jesus, your delts must have been absolutely fried after those inclines?!

[Rogue_zero]

they can handle it, just warming up lol!

[Rogue_zero]

shrug day baby

i have no idea how many reps on some of the later weights, somewhere around 5 but counting seems to go out the window! so will just post the weight. All sets done withouts straps, just chalk and 300 onwards with a belt.

10x60kg
10x60kg
10x120kg
10x160kg
10x220kg
8x260kg
5?x300kg
4?x340kg
3x380kg
2x400kg need a 3" platform to do these proberly as hitting on racks due to bend in bar. Technically not perfect maybe, but still had to pick it up! at least grips getting a good test.
4x300 hands are feeling shredded
8x220kg
10x120 close grip
10x120 close grip

then did some crunches to finish.

ohhhh thats gonna ache

[Narc]

kj,gkle3gcxlkhb2l.hxl32hhh 400kg lk2ne'cn2'Hc/l2ncf/lm4

[Rogue_zero]

whats does that say? anyone?

[Narc]

noone understands me :022:

[Narc]

How the **** are you shrugging ALOT more than you DL?

[Rogue_zero]

heres a vid of a test lift (didnt include in log) unfortunately mate didnt record actual set as his sausage fingers pushed the wrong button and wsitched the phone off camera mode. Wasnt going to post it as not alot to see but what the hell.

400 (http://media.putfile.com/400kg-1st-)

[Rogue_zero]

How the **** are you shrugging ALOT more than you DL?

lifting from alot higher up about knee height. Grip strength never been a problem, technique and genetics a problem with deadlift!

[Narc]

Dial up finally downloaded the vid, not sure about the ROM, but **** me it's 400kg which you didn't seem to have much problem picking up at all and GODDAM YOU ARE ENORMOUS!!!!!

[Rogue_zero]

hehehe cheers!

[uk machine]

jesus h christ. i think you have that crazy retard strength (i mean that in a good way) thing. anything heavy you lift it :040:

[Rogue_zero]

HEHEHEHEHEHE Retard Power HEHEHEHEHEHEHE.

[Rogue_zero]

squats
changed my normal routine a bit. took each warm up as low as i possibly could with a 1-2 sec pause so ensre i drove up from stationary. Just finished night shift so energy was a bit low

10x60
10x60
10x100
8x140
5x180
3x220 last of the ATG
3x260
1x280
1x300
3x260
5x220
5x180 run out of steam, time for beddybyes.

night all

Retard Power!! :046:

[Fred]

you remind me of the 1 eyed freak from the Goonies

[Fred]

RETARD POWER!

http://image.guardian.co.uk/sys-images/Football/Pix/gallery/2004/05/26/timzaccheo.jpg

maybe he does have two eyes after all...

[uk machine]

lmao at fred, im glad you sorta took it the right way, i was just thinking after i posted that you might have a relative or someone close that was a retard. btw good squats, how much more have you gone over 300kg in the past? last few session have been at that weight now

[Rogue_zero]

Was stable at 300kg as had a back problem, but, now thats gone away im free to start ramping it up. Also going get some strips of plywood, 3ftx5ft and build a 3 inch platform to compensate for the bend in the bar, if gym owner allows it. Want to start increasing reps too at the heavy weights.

[Rogue_zero]

well attempted the 60x60 challenge. did it from cold as warm up, 68x60kg. yep i cant count, good job spooter could! Took edge of max but managed 2x220kg after. Next week im going for the 70x70kg. Will vid the attempt and post it no matter how many i get. Very good challenge, well suggested. Oh and was after a night shift so now im pooped!
night all

[Black Knight]

Jesus Rogue, do you ever have a bad day like the rest of us mortals?

[Rogue_zero]

that was a bad day. Should have hit 230kg minimum.

[Black Knight]

that was a bad day. Should have hit 230kg minimum.
Yeah, what a pisser :boohoo: ;)

[Rogue_zero]

hehehehe

[uk machine]

Was stable at 300kg as had a back problem, but, now thats gone away im free to start ramping it up. Also going get some strips of plywood, 3ftx5ft and build a 3 inch platform to compensate for the bend in the bar, if gym owner allows it. Want to start increasing reps too at the heavy weights.
lol
rogue zero you are my drug free hero.. :weed:

[uk machine]

i see your back now big man how was the trip down under!

[Rogue_zero]

NZ was absolutely fantastic my mate. Favorite bit was 3 hours quad biking through the bush (hehehehe) awesome stuff. People were fantastic, scenery was outstanding, and i loved every min!

[Rogue_zero]

oh and Kiwi totty was top class.

bit of benching today to get back into it. not much to report, worked up to 220kg but didnt have usual spotter so not going more. Had a week off while on hols but did train first week. Raised a few eyebrows in gym hehehehe

[uk machine]

sounds like you will setting sail soon then!

[uk machine]

rogue are u going to turin?

[Rogue_zero]

unfortunately no mate, just not possible im afraid. Bummed out about it but thats life :mad: missed the singles too due to shift cover not being available. more annoyed about that, but there you go. Jobs really starting to get in the way of free time now, 6 or 7 12hour shifts with a 2 day break then back in for 5 more, time to start looking harder for new job/emigrate!

[Scourge]

Good to see you're still about mate.

btw. What was the last update on the lifting equipment venture?

[Rogue_zero]

yep, still here. As for the equipment, well kinda let down on that. Not that the guy did it on purpose but he jut hasnt got the time to devote to building one offs, if id wanted 5 or 6 each time then he could help out more. Nevermind!
Not been poting much as been busy, but glad im missed! normal transmission will resume shortly

[jonnymills]

Look forwards to reading the log!

[Scourge]

Look forwards to reading the log!
Likewise. What happened to that Westside varient cycle you were working on?

Shame about the equipment

[Rogue_zero]

well, thought id hold on a bit as gyms having a full refit so new stuff coming, including increased free weights, so gonna see what we got then take it from there. including journal. Having probs gettingto gym regulary at moment with work comitments etc, but as i said before be back soon.
was a shame about equipment, but who knows maybe sometime in future ill try again.

[Rogue_zero]

now then where was I..

back in training again properly and today was a squat day, getting back into the groove again

10x60kg
10x60kg
10x100kg
8x140kg
4x180kg
3x220kg
2x260kg
1x280kg
1x290kg
5x260kg
5x260kg
5x260kg

deadlifts for a change
10x60kg
10x100
10x140
10x180 (tried sumo style as experiment)
10x140 straight leg
10x140 straight leg
10x140 straight leg

curls and extensions

deadlift session just a little play, wanted to tack a few onto the end of the session.

[uk machine]

now then where was I..

deadlifts for a change
10x180 (tried sumo style as experiment)


deadlift session just a little play, wanted to tack a few onto the end of the session.
:038: :045:

[Scourge]

Cool.

How did sumo feel?

[Rogue_zero]

sumo felt different! might suit better as squat wide so going to give it a go proper and see what happens

[Rogue_zero]

couldnt post yesterday but was a bench session,

today shoulders
barbel standing press
10xbar
10x60kg
8x80kg
5x100kg
1x120kg
6x100kg
6x100kg
6x100kg

upright rows
15x45kg clicky wrist so stopped

cable lateral raises
dunno what the weight was but 3 sets 10 after a couple of sets trying different weights

havnt hit shoulders for a while so didnt push past the 120, went up easy no leg assist. Shoulders feel groovy

[bunnyluva]

5x100kg
1x120kg
6x100kg
6x100kg
6x100kg



Bloody hell <buff>

Phil

[Scourge]

sumo felt different! might suit better as squat wide so going to give it a go proper and see what happens
Yeah... Get some vids up so we can check your technique. It'll probably take some getting used to to start with, although it'll be well worth it if it works for you.

Those 'straight leg deadlifts' - Are you doing those with your knees locked out?

Also, you doing the OHP with a barbell or in the Smith? I know I've seen you doing some Smith work before.

[Rogue_zero]

Yeah... Get some vids up so we can check your technique. It'll probably take some getting used to to start with, although it'll be well worth it if it works for you.

Those 'straight leg deadlifts' - Are you doing those with your knees locked out?

Also, you doing the OHP with a barbell or in the Smith? I know I've seen you doing some Smith work before.

knees were locked yep (am i naughty?)
OHP was free weight, moved away from smith to aid core strength (as recomended)

[Scourge]

knees were locked yep (am i naughty?)
Yes, yes you are. Not good for your back. Keep your legs stiff with your knees slightly bent, hence 'stiff-legged deadlifts', not 'straight-legged deadlifts'.


OHP was free weight, moved away from smith to aid core strength (as recomended)
Good shit.