View Full Version : Journey to the BWLA U18's finals
I'm going to compete next year in the BWLA U18's. This journal is for me to track my progress and also for anyone who is interested.
I hope to compete in the 82.5kg (13st) weight class. I currently weigh 13st13lbs at 16% bodyfat. For this class I need a total of 330kg. If I don't make this class I will compete in the 90kg 14st2lbs class but I will need a total of 370kg, greatly reducing my chances of getting anywhere near a decent placing.
At my heaviest I was around 14st7lb+ at around 20% bodyfat. I have lost some weight and will continue to do so until I (hopefully) reach 12st7lb or slightly above. I am doing this via a calorie deficit and aiming for a minimum of 90 minutes cardio per week.
My current best lifts:
Squat 90kg (pathetic)
Bench 80kg
Deadlift 150kg
Total 320kg
These lifts were made in my school gym where they have proper facilities (rubber matting, decent weights etc). I can no longer max out at school due to threats of being banned!!!!
At home my workout space is tiny and cramped, my floor is carpeted and I only have 10kg plates and a non-olympic weight set, making deadlift harder because it is lower. Other than that I have no idea why my lifts at home are lower than at school. This is my best home lifts, where I will be setting my 1RM's from now on, so bear in mind whatever i'm doing at home I will almost certainly doing better come comp time or in a gym:
Squat 76kg
Bench 72.5kg
Deadlift 135kg
Total 283.5kg
I'm definately a deadlift man, my bench isn't too bad but still feel it is lacking. My squat sucks! This will be the focus of my training at the moment.
Pic's of my home gym/bedroom will be added soon!
I have been training on the following routine for 2 weeks now, before this I was doing bodybuilding routines:
day 1:
Bench: work up to 1rm, then 3x3
lockouts 3x3
closegrip bench 4x5
chins 3x5
military press 3x5
cuban rotations or bentover laterals (rotated each week) 2x10
gripper
day3:
squat: work up to 1rm, then 3x3
SLDL's: 3x5 (may switch to good mornings now I have facilities)
WG chins: 4x5
Plate curls: 3x8
gripper
day6:
squat: work up to 1rm, then 3x3
deadlift: 4-6 singles depending on how knackered i am
hammer curls: 3x8
gripper (sometimes do next day if im too tired)
I wouldnt bother working up to 1rm's on your lifts on a regular basis.
Your deadlift volume is too low.
How long have you been training? If it isnt long you shouldnt be using low reps.
Squatting 2x and deadlifting in the same week will be too much in the long run.
Row instead of pull ups.
Do you really need lockouts/cgb? Are they weaknesses? I doubt it.
Too much gripper uses, you should improve your supporting grip for deads, crushing grip is useless in the grand scheme of things.
Cubans are prehab, lat raises are not. I dont understand your logic in rotating them.
In my first two weeks some of my set/rep schemes are not followed due to me working out at school and the teachers moaning about me doing too much weight!!!
Also I was doing Overhead squats instead of back squats because I didn't have the facilities at home, I have now bought some york squat stands (capacity 150kg) and some marcy squat stands (i'll have them tuesday), with a capacity of 140kg.
I suppose I could treat these two weeks as just finding my feet on the routine. As from this week I have full facilities to do the workouts properly.
Week 1:
Bench 70kg 2 66kg 3,3 71kg x
lockouts 71kg 3,3,3 - some assisted reps because i was going too low
CG Bench 40kg 5,5,5,4
chins 4,3,2 - not quite locking out
military press 36kg 5 32.5kg 3 30kg 4
bench 30kg 8 , extra wide bench 7 (just added this because i was bored lol)
gripper 3x5
OH Squat 30kg 3 31kg 3 32.5kg 3 36kg 3 40kg 4
WG Chins 4x5 5,3,2,2
Double overhand SLDL's 96kg 5,5,5 - bad form, lower weight.
leg pullins 2kg 15
crunches 14kg 20,20
sidebends 10kg plates 15
plate curls 7.5kg L: 8,5,4 R: 8,8,8
gripper 3x5
Squat 70kg 3,3,3 90kg 1
Deadlift 120kg 3 150kg 1 130kg 3,1
hammer curls 14kg 8,8,8
gripper 3x5
Week 2:
Bench 76kg x 70kg 2 66kg 1,x
lockouts 66kg 3,3,3
CG Bench 40kg 5,5,5,5
chins 5,5,5 - not quite locking out, so work on form next week
military press 36kg 5,3 32.5kg 3
gripper 3x5
INJURED LEG IN RUGBY PRACTICE - MISSED WORKOUT
Squat 70kg 15
Deadlift 123kg 1, 133kg 1 135kg 1,1,1 - run out of weight, even strapped on ankle weights LOL! need to buy some 20kg discs
hammer curls 16kg 8,7,4
gripper 3x5
clean & jerk 60kg 1 (added this in for fun just this once)
I wouldnt bother working up to 1rm's on your lifts on a regular basis.
Your deadlift volume is too low.
How long have you been training? If it isnt long you shouldnt be using low reps.
I prefer working with singles on deadlift as when I go higher I end up sacrificing my form, resulting in a bad back for several weeks.
I started messing around with weights last summer, but i've been training regulary since january this year but didn't do a proper routine until about June when I did frankies 5x5. Then did a 3x6-8 routine for 2 or 3 months. Messed about a bit more with other routines, and now im on this.
Squatting 2x and deadlifting in the same week will be too much in the long run.
That's another reason why my deadlifting is very low volume.
I don't mind taking a week off every now and again or deloading or whatever and if I feel it is too much in general i'll reduce it, but so far its been ok.
Row instead of pull ups.
When I was doing this before I was getting really bad shooting pains in my back, but I am considering re-introducing it at higher reps to start with.
Do you really need lockouts/cgb? Are they weaknesses? I doubt it.
My lockout is my weakest point definately, I can usually get a 1rm attempt up 3/4 the way and then it stops and eventually starts coming back down again LOL
I do feel my triceps are lacking too.
Too much gripper uses, you should improve your supporting grip for deads, crushing grip is useless in the grand scheme of things.
I enjoy trying to shut my c.o.c#2 gripper though... however I do see your point. I've got plate curls in there though. What do you reccommend, thick bar holds? I don't have a thickbar for that so I'd have to improvise (wrap something round it or something) or plate pinches, maybe i'll put that in somewhere?
Cubans are prehab, lat raises are not. I dont understand your logic in rotating them.
Just something to do at the end of my workout really. I've been told that just doing presses will unbalance your delts in the long run and bentover raises help reduce this and people have told me cubans are excellent for helping to reduce injury... should I get rid of them both?
I prefer working with singles on deadlift as when I go higher I end up sacrificing my form, resulting in a bad back for several weeks.
Reset after each rep using more volume.
I started messing around with weights last summer, but i've been training regulary since january this year but didn't do a proper routine until about June when I did frankies 5x5. Then did a 3x6-8 routine for 2 or 3 months. Messed about a bit more with other routines, and now im on this..
You didnt do Frankie's routine properly (you told me on MT) how do you expect to carry this off?
That's another reason why my deadlifting is very low volume.
I don't mind taking a week off every now and again or deloading or whatever and if I feel it is too much in general i'll reduce it, but so far its been ok
If you are training hard you will have to reduce it. I would squat twice a week and replace one squat session with deads every few weeks.
When I was doing this before I was getting really bad shooting pains in my back, but I am considering re-introducing it at higher reps to start with.
Weak core, needs addressing.
I enjoy trying to shut my c.o.c#2 gripper though... however I do see your point. I've got plate curls in there though. What do you reccommend, thick bar holds? I don't have a thickbar for that so I'd have to improvise (wrap something round it or something) or plate pinches, maybe i'll put that in somewhere?
Grippers are enjoyable but are crap in terms of PL. Plate curls are a wrist exercise. You could static hold (oly bar), pinch, farmers walk.
Week 3:
Todays workout:
Bench: 72.5kg 1, felt light so went for 75kg x - felt ridiculously heavy lol!
66kg 3,3,3
Lockouts: 70kg 3 72.5kg 3 80kg 3
CG Bench: 41kg 5,5 42.5kg 5 43.5kg 9
Chins: 5,5,3 - much better form now, locking out all the way!
Military Press: 36kg 5,5,5
Plate curls: L: 7.5kg 8,8,2 R: 10kg 4,3,3
cuban rotations: 5kg plates 10,10
gripper 3x5
Brilliant progress from last week, all lifts bettered either in weight, form or reps!
Diet has been abnormally good for me so far today also.
Very pleased overall :038:
Keep the cubans. Drop lat raises.
You didnt do Frankie's routine properly (you told me on MT) how do you expect to carry this off?
To tell the truth I can't remember how long I did frankies for because I didn't keep that good a log of it. I did it for somewhere between 2 and 4 weeks but really didn't get on with it. I maintain that I did it properly in my eyes but i'm not going to argue any more, maybe I did do it wrong but I was still a complete beginner really.
If you are training hard you will have to reduce it. I would squat twice a week and replace one squat session with deads every few weeks.
I'm going to keep with what I've got because I like it and the last couple of weeks have shown some progress. I'm not doubting your knowledge or experience, and therefore if I find it too difficult to keep it up I will change to what you suggest.
Weak core, needs addressing.
I believe my core has got a lot stronger recently. How do you recommend strengthening it further? You've seen my abs/obliques workout and I'm probably going to replace SLDL's with Goodmornings (if that makes any difference?).
Grippers are enjoyable but are crap in terms of PL. Plate curls are a wrist exercise. You could static hold (oly bar), pinch, farmers walk.
Don't have any oly bar... farmers walk are also not really an option due to lack of space...
This leaves me with static holding with the bar I have available and possibly making it thicker somehow (wrap something round it), or plate pinching for time. Which should I go with, or both?
Keep the cubans. Drop lat raises.
Will do, I prefer the cubans anyway.
kinkymisspinky
17-10-2004, 17:09
rows would be better than chins - kind of like a negative bench.
who are you training with atm? do you have any experienced powerlifters to help you out and teach you correct form?
To tell the truth I can't remember how long I did frankies for because I didn't keep that good a log of it. I did it for somewhere between 2 and 4 weeks but really didn't get on with it. I maintain that I did it properly in my eyes but i'm not going to argue any more, maybe I did do it wrong but I was still a complete beginner really.
I'm going to keep with what I've got because I like it and the last couple of weeks have shown some progress. I'm not doubting your knowledge or experience, and therefore if I find it too difficult to keep it up I will change to what you suggest.
I believe my core has got a lot stronger recently. How do you recommend strengthening it further? You've seen my abs/obliques workout and I'm probably going to replace SLDL's with Goodmornings (if that makes any difference?).
Don't have any oly bar... farmers walk are also not really an option due to lack of space...
This leaves me with static holding with the bar I have available and possibly making it thicker somehow (wrap something round it), or plate pinching for time. Which should I go with, or both?
On frankie's routine you said you fatigued after the first exercise. When you use low reps you use more weight, you dont do 3x3 with a weight you would struggle with doing 5x5, that would be too easy. I dont see how you have suddenly become able to handle higher volume routines, unless your intensity has severly dropped.
Assuming you are not carrying an injury, I would goodmorning, pull thru and sit up. You do crunches. Dont, they are worthless, you need to involve the hips, crunches dont do so.
You do have space for farmers walks, go out side. You dont need a thick bar, although get one if you can.
rows would be better than chins - kind of like a negative bench.
who are you training with atm? do you have any experienced powerlifters to help you out and teach you correct form?
Yep about the rows, but there was just no way I could do it before without being in pain. But think I'll give them another try next workout.
Not training with anyone, except my girlfriend or sometimes my step dad who spot me occaisonally. However teachers at school say my form is good, they just moan about the high (according to them) weight and low reps I am doing.
I've been practising my form alot especially the last couple of months and think its pretty good now. Basically been watching video clips of other people doing it, reading lots of articles etc.
Maybe I'll record a couple of clips so I can get you lot to check it for me :D
On frankie's routine you said you fatigued after the first exercise. When you use low reps you use more weight, you dont do 3x3 with a weight you would struggle with doing 5x5, that would be too easy. I dont see how you have suddenly become able to handle higher volume routines, unless your intensity has severly dropped.
Assuming you are not carrying an injury, I would goodmorning, pull thru and sit up. You do crunches. Dont, they are worthless, you need to involve the hips, crunches dont do so.
You do have space for farmers walks, go out side. You dont need a thick bar, although get one if you can.
I'm using considerably more weight than I was on frankies simply because I'm stronger than I was back then. I don't know why, but after deadlifts on that routine I just couldn't handle the rest of the session. Maybe you're right, I was just admitting defeat too early, but it certainly didnt feel like it at the time!
I definately wouldn't day my intensity has dropped, if anything it has increased, especially when I look at the progress I have made in the last couple of months compared to the progress I made in the 6 months before it.
What is pull thru?
Don't really want the neighbours watching me walk round with big dumbells in my back garden tbh! But I may give them a go inside although the space I have is limited.
Pull thru's:
http://iron-city.net/showthread.php?t=72&page=1
Scroll to the bottom.
If you add anything to your routine, the whole thing need to be altered to compensate for the higher volume.
Pull thru's:
http://iron-city.net/showthread.php?t=72&page=1
Scroll to the bottom.
If you add anything to your routine, the whole thing need to be altered to compensate for the higher volume.
Don't think i'm going to do the pull thru's tbh. Only place I can do that is at school, and a) i cant be bothered with the stupid questions/looks/possible tellings off and b) im dedicating the 1hour of school gym time per week to cardio now.
I'll add the goodmornings and situps though. I'll replace SLDL's and crunches with these. And also try Bent over rows again instead of WG Chins.
So i'm not actually adding anything, therefore I don't need to alter my routine, right?
Don't think i'm going to do the pull thru's tbh. Only place I can do that is at school, and a) i cant be bothered with the stupid questions/looks/possible tellings off and b) im dedicating the 1hour of school gym time per week to cardio now.
I'll add the goodmornings and situps though. I'll replace SLDL's and crunches with these. And also try Bent over rows again instead of WG Chins.
So i'm not actually adding anything, therefore I don't need to alter my routine, right?
keep it at the same rep/sets if you wish. Dont worry about the funny looks. Anyone who gives you a funny look doesnt understand what you are doing and is therefore very poor in terms of knowledge and his/her strength/phisique will reflect this.
kinkymisspinky
17-10-2004, 17:38
Not training with anyone, except my girlfriend or sometimes my step dad who spot me occaisonally. However teachers at school say my form is good, they just moan about the high (according to them) weight and low reps I am doing.
I've been practising my form alot especially the last couple of months and think its pretty good now. Basically been watching video clips of other people doing it, reading lots of articles etc.
no offence, but having teachers at school telling you your form is good may not be any better than having so-called gym instructors at your typical gym telling you your form is good, especially if you're training for powerlifting.
i trained on my own before training with scourge. he helped me with my technique a lot and now that we're training at a powerlifting gym i get constant feedback from experienced lifters. sometimes i lean a bit too much when i squat or my arse comes up too soon or my knees are coming in... there's no way you can see this yourself. would really advise you to look for some experienced lifters to train with, think it would benefit your training a lot.
kinkymisspinky
17-10-2004, 17:41
don't worry about the looks. you're training for you, not them.
no offence, but having teachers at school telling you your form is good may not be any better than having so-called gym instructors at your typical gym telling you your form is good, especially if you're training for powerlifting.
i trained on my own before training with scourge. he helped me with my technique a lot and now that we're training at a powerlifting gym i get constant feedback from experienced lifters. sometimes i lean a bit too much when i squat or my arse comes up too soon or my knees are coming in... there's no way you can see this yourself. would really advise you to look for some experienced lifters to train with, think it would benefit your training a lot.
You're probably right about the teachers, they are idiots to say the least, won't let me do any weight that i'm capable of.
Theres only one decent gym where I live (the isle of wight) and the guy basically wanted to stick me on machines even though I told him what my goals were and said he wouldnt let me even go near free weights for several months atleast.
So the chance of that happening are pretty low to non existant :(
However, I think i'll get my girlfriend to record me at some point, this has got to be better than nothing?
keep it at the same rep/sets if you wish. Dont worry about the funny looks. Anyone who gives you a funny look doesnt understand what you are doing and is therefore very poor in terms of knowledge and his/her strength/phisique will reflect this.
lol everyone gathers round when I'm doing squats at 70kg and the comments i get are ridiculous, imagine what I would get if I did those pull thrus!
I do agree though about their knowledge etc. I have been accused several times that my protein shakes are steroids.
Basically it would be more headache than it's worth and this is why I am keeping my PLing training seperate from school from now on.
Been for 35 minute run this eve. Combination of jogging and HIIT. Nothing too specific. Cardio for me is for both fat burning and fitness.
I am extremely unfit!! :022: I am probably the most unfit person out of everyone I know, my friends all smoke, drink 3x a week and yet could outdo me on any kind of cardio.
I almost puked more than once and shat myself when I almost trod on a rabbit! Apart from this it was suprisingly enjoyable :023:
I'll be doing more of this :)
Man of Steel
17-10-2004, 23:30
What do you think you weak points are when squatting and what's your form like?
What do you think you weak points are when squatting and what's your form like?
I don't think I have a weak point in particular, I just haven't been doing enough back squatting.
When I did that 90kg squat I was doing close squat, really low depth.
Now I'm going for extra wide stance squatting and parrelel depth or just below... its hard to get the depth but flexibility comes with practice apparently, i've been told i'll be able to squat more this way.
35 minute jog again, pretty much same as yesterday.
General lack of energy during this due to bad nights sleep and not much food intake.
Felt easier than last night though in the sense that I didn't want to puke and cough my guts up frequently! :041:
Squat day tomorrow, then a couple of complete rest days with plenty of sleep.
runnings for gays
dont bother loosing weight if your young. Winning a medal now isnt so great if it puts you a few steps behind on the bodyweight ladder
squat bench and deadlift a lot, maybe a 5x5 routine
Find other powerlifters. You need to train with other powerlifters! Come up to glasgow if u want and il train with you!
and eat! Iv just ate 2 jam doughnuts, 2 pints of milk and 3 dairylee pits bread thingys (were reduced @ 80p each) and im still hungry! eating is part of PLing
Man of Steel
18-10-2004, 16:44
Are you box squatting yet and do you have someone to show you the powerlifting stylae squat?
Are you box squatting yet and do you have someone to show you the powerlifting stylae squat?
nope and nope
have thought about getting a box though
got a couple of people on msn who have talked me through it and shown me a vid of them and other people doing it though
any advice from yourself (other than getting someone to show me!)?
Matt Jones
18-10-2004, 17:15
Hey Cheggars -
I might be coming down to the IOW in a few weeks (not 100% sure yet though )
Fancy meeting up for a hardcore workout ? I usually train at Fitness factory when I'm over - but wherevers cool ! I can give you loads of tips on Fat gain
:048:
runnings for gays
dont bother loosing weight if your young. Winning a medal now isnt so great if it puts you a few steps behind on the bodyweight ladder
but im fat lol, 16% bf, surely the less bodyfat i have the better i'll come if im in a good weight category for my abilities, not just now but in the future also?
I'd like to get down to about or under 10%, but i'd be happy with about 12ish.
plus the running isnt just for losing weight i need to get fit too :)
and the eating, well im still gaining even though im on quite a big calorie defecit! hopefully it will continue this way for a while too :048:
Hey Cheggars -
I might be coming down to the IOW in a few weeks (not 100% sure yet though )
Fancy meeting up for a hardcore workout ? I usually train at Fitness factory when I'm over - but wherevers cool ! I can give you loads of tips on Fat gain
:048:
The Fitness Factory is where I tried to join but he really wasn't keen on letting me use freeweights, he stuck me on the machines with my step dad doing 3x12 for everything, really not my idea of fun tbh.
I think it was probably my age which made him a bit uneasy letting me do freeweights.
Man of Steel
19-10-2004, 02:00
Use a wide grip if you're prone to tendonitis and keep your feet pointed out if you've got crap knees, tight arch etc. etc. I'm sure you'll have read all you can about it. If you don't know anyone who can teach you the proper squatting form then you could try meeting someone from the 'net (maybe even Matt). Even if you have to travel far there's nothing better than someone showing you how it's done than trying to learn from from clips and pics as your puzzled girlfriend spots telling you to keep your knees out and sit back a little more.
Use a wide grip if you're prone to tendonitis and keep your feet pointed out if you've got crap knees, tight arch etc. etc. I'm sure you'll have read all you can about it. If you don't know anyone who can teach you the proper squatting form then you could try meeting someone from the 'net (maybe even Matt). Even if you have to travel far there's nothing better than someone showing you how it's done than trying to learn from from clips and pics as your puzzled girlfriend spots telling you to keep your knees out and sit back a little more.
No problems with my knees or tendons, atleast not that I am aware of!
I'm still reading up on the form and learning new things practically every day, something I learnt yesterday that really was not obvious to me but should have been is to push the bar up with your hands aswell as the rest of your body when going back up with the weight. Really did not occur to me!
The best article I have read so far is one posted on muscletalk by scruffy:
http://www.muscletalk.co.uk/squatting_secrets/m_186026/tm.htm
He's also shown me a couple of vids of him doing it, its much clearer in my mind now, but still I need to concentrate and practice.
I'm sitting in all day awaiting my new spotter stands and as soon as they come i'll assemble them and I can find my new 1rm!
Also got some chocolate mint and chocolate whey coming today, can't stand this unflavoured stuff any longer!!
The best article I have read so far is one posted on muscletalk by scruffy:
http://www.muscletalk.co.uk/squatting_secrets/m_186026/tm.htm
He's also shown me a couple of vids of him doing it, its much clearer in my mind now, but still I need to concentrate and practice.
Just one caveat with that article and especially with the first point raised - The article was written by Dave Tate (of Westside fame). You are going to be competing in the BWLA (IPF regulations) but the Westside boys compete in the American feds (WPO/WPC is it?) which have much less stringent regulations. What would qualify as a perfectly decent squat in those feds could quite easily get you a handful of reds in your BWLA meet.
Use a wide stance if you want, but make sure you're not so wide that you can't make depth. Of course, limiting the width of your squat will also limit the emphasis you need to place on the PC.
Long story short - Definitely not a bad article. Just make sure you adapt the advice to your specific requirements.
PikeKing
19-10-2004, 12:38
He's also shown me a couple of vids of him doing it
didnt know he was such an exibitionist
didnt know he was such an exibitionist
lol he is if you give him half a chance :048:
thanks for the advice SoG.
OK, todays workout:
Squat 80kg 1 84kg x
76kg 3 77kg 3, 8
BOR 4x5 56kg 5, 60kg 5,5,10
GM: 46kg 5,5,5
leg raises 15
situps 10kg 10,10
sidebends 10kg plates 10,5
farmers walk 41.5kg each hand
gripper 3x5
i dont really know what to feel about this workout... some good points and some ****ing bad ones
squats - 84kg fail WTF? i think this was a mental issue, it just felt so heavy, yet look at the reps on 77kg. if im honest i shit myself on this weight, im not going to be doing 1rm squats in my room again. i also dont like the 3x3, i need a new set/rep range for squats guys, what do you recommend? i dont really like 5x5 i'd prefer something like 4x5, what do u reckon?
BOR: no pain, need to up weight, too easy.
GM: went ok, up to 50kg next time.
situps: made my abs feel like mush wen i stood up, wont be going back to crunches.
farmers: cant do it for distance cos of lack of space, therefore need to do it for time, but forgot!! i'd guess about 1min. will time next week.
Man of Steel
19-10-2004, 15:51
Before you squat heavy again, just think how light the bar looks and how easy it'll be to lift, and there's no way a piece of iron is going to dominate you and turn you into a spineless sissy wimp. When I think like that it the bar becomes just that little bit lighter. How about 4x6 but stick with it for a couple of months and then do a 3,2,1RM over the weeks once you've finished it.
Before you squat heavy again, just think how light the bar looks and how easy it'll be to lift, and there's no way a piece of iron is going to dominate you and turn you into a spineless sissy wimp. When I think like that it the bar becomes just that little bit lighter. How about 4x6 but stick with it for a couple of months and then do a 3,2,1RM over the weeks once you've finished it.
Yeah, sounds good.
I think I need to get comfortable doing it in my bedroom more than anything. I'm going to make sure someone is there just incase as well from now on (girlfriend, stepdad, a mate, who ever is about really), even though I do now have some spot stands, you still have to coordinate a bit to get it on them.
Think I'll do the 4x6 unless someone has a better idea?
If you don't have a cage or anything, you could always do 20 rep breathing squats.
Still have to work your arse off, but it'll be a lot easier to dump the weight if you have to.
If you don't have a cage or anything, you could always do 20 rep breathing squats.
Still have to work your arse off, but it'll be a lot easier to dump the weight if you have to.
would i get the same benefits with this?
same for your idea robert
am i going to gain quite a bit of strength in this exercise or is my arse just going to get huge LOL
would i get the same benefits with this?
same for your idea robert
am i going to gain quite a bit of strength in this exercise or is my arse just going to get huge LOL
TBH, I don't know mate, I've not done them before, but lots of people swear by them for adding lots of mass and strength.
If you're not sure how they work, you do a couple of warmup sets, then using your 10RM weight, you do 20 reps without racking the weight. Obviously, you'll need to do lots of rest-pausing at the end. You just do the one working set.
Man of Steel
20-10-2004, 13:21
I've heard that 20rep squatting takes alot of recovery and gives you serious DOMS, so it might affect any other lower body work during the week. For some GPP go out your back and make a small wooden squat frame so that you can put the bar down from a crouched position - like a mini power rack! A good grip exercise is to put on a weighted pack and hang from a chin up bar holding a short piece of hose or towel etc and you can use different widths to hang on to.
TBH, I don't know mate, I've not done them before, but lots of people swear by them for adding lots of mass and strength.
If you're not sure how they work, you do a couple of warmup sets, then using your 10RM weight, you do 20 reps without racking the weight. Obviously, you'll need to do lots of rest-pausing at the end. You just do the one working set.
ive heard that infact you dont use your 10rm but you use what you would normaly do for 10 reps... so an 11 or 12rm? but then again ive also heard what you said... which is true? and is it 2.5lbs or 2.5kgs you're supposed to add each time?
well im squatting twice a week, how about i do 20 rep squats once and 4x6 once?
im gonna start box squatting, as ive sorted out something to use of ideal hieght, would it be ok to do box squatting with the rep schemes above?
thanks MoS i would have made a woodon rack long ago but simply dont have the room to store away, whereas with my stands i can just pack them in a corner. i've had a go at towel chins before actually and they are really good, when i get to 3 sets of 5 with good form regular chins i might do towels instead.
cor those farmers yesterday did the job! outside of my forearms ache, which never usually happens!
come on guys, someone answer me!
come on guys, someone answer me!
No.
Well alright then. 20 rep squats should be done with your 10 rep max. I wouldnt recommend them for you in your current routine.
alrite, think i'll do the 4x6 both days, what do u reckon?
Man of Steel
21-10-2004, 17:19
You could try 4x6 on the first day of Box squatting and 5,4,3RM over three weeks on the second day of Box squatting, alternating it with 3,2,1RM Deadlift every three weeks. That'll get you used to squatting heavy, and remember your spotter.
You could try 4x6 on the first day of Box squatting and 5,4,3RM over three weeks on the second day of Box squatting, alternating it with 3,2,1RM Deadlift every three weeks. That'll get you used to squatting heavy, and remember your spotter.
i enjoy my deadlifts too much to drop them completely... i wait all week to do that exercise :( even if its only 1 or 2 heavy singles or one set of 3 im going to do it just because i enjoy it... and whats the point in me training if i dont enjoy what im doing?
:)
i dont really want to go under 4-5 reps for squats in my bedroom, i really wont feel safe doing it unless i had some freaky huge dude spotting me! and my girlfriend doesnt fulfill that criteria :(
6x3 worked very well for me when i first started squatting. I am about to start 5x5. Both are v.good imo. (Though the last time i did 5x5 i plateaued very quickly.)
OK, I've measured myself today and im down to about 15% BF! At my fattest this year I was probably around 20%.
Here is some pics from july-now (october).
Not sure if you can see much difference from them, but I can from looking in the mirror and the way I feel is generally much better.
Please be gentle!
http://www.megaming.com/progress.jpg
took this one flexed, then battery ran out
http://www.megaming.com/pose.jpg
gonna get some new batteries and take some pics of my back, legs and maybe my home gym stuff
Hopefully i'll only have to continue cutting for another 4-6 weeks, I really can't be arsed with this shit any longer than up until xmas, then its BULK time, i can't weight to pack on some serious beastly muscle!
Your doing good mate. Keep it up.
It's just occured to me when showing off to a mate how easy it is for me to pick 135 off the floor.
Note to self: I NEED to get some 20kg discs, cost about £39.00 including p+p from index for 2.
Gonna have to start repping with this weight now. :D
BengDogg
21-10-2004, 19:44
Hopefully i'll only have to continue cutting for another 4-6 weeks, I really can't be arsed with this shit any longer than up until xmas, then its BULK time, i can't weight to pack on some serious beastly muscle!
Tbh i wouldnt bother cutting at all if i was you, i would get a couple of years solid training under your belt then worry about it, i stripped down to 7% bf a year and a half back and in clothes i looked tiny, my lifts went down and i felt shit, now i know your not gonna bother going to 7% but nowadays i eat what i want and train hard, my body maintains healthy level of fat without too many worries and i get stronger every week. I would do cardio over cutting anyday
Tbh i wouldnt bother cutting at all if i was you, i would get a couple of years solid training under your belt then worry about it, i stripped down to 7% bf a year and a half back and in clothes i looked tiny, my lifts went down and i felt shit, now i know your not gonna bother going to 7% but nowadays i eat what i want and train hard, my body maintains healthy level of fat without too many worries and i get stronger every week. I would do cardio over cutting anyday
yeah but my lifts are still consistently improving even tho im dropping bf wise, if i get to 10-12% i'll be happy, im just fed up with being known as a fat bastard, so although im doing weight training to get strong im doing it to look good aswell, i dont mind not being bodybuilder-like ripped, but i do want to look goodish
thanks for the advice tho, if my lifts started getting sacrificed then i would consider taking another look at what im doing in terms of diet
:045: :023:
yesterdays workout:
box squat: 66kg 6 (thought this was 76kg - doh!) 76kg 6,6,6,6
enjoyable, could have squeezed another rep or two out at the end, form getting better, although i was going no-where near the box, but feel flexibility is already coming along... gonna keep trying to get lower.
deadlift: 145.6kg 1 150.6kg 1 153.1kg x
The most I can fit on my bar is 133.6kg, so i strapped some ankle weights on to bring it to 135.6, but this is still easy, so i got some duc-tape out and taped some plates on top of the others! was quite a sight... the 145 nearly failed at top due to grip but i held on for dear life, screamed a bit and made it. on the 150 the weights were spinning round cos it was top heavy, the tape was coming loose so i started to lower it half way up then thought fcuk it and pulled with everything and got it up!!
153 was just ridiculous, the weights were flying around everywhere, got it to about 2 inches before lockout and just lost concentration really, pulled on it a bit more but it just wasnt gonna happen so i put it down.
this is only the second time i have failed a deadlift :(
but the 150.6 is a new PB by 600g!!! :D
im confident in a gym with proper equipment i can easily get 160+
hammer curls: 16kg 8,8,8
erm.. sort of messed up here... got bored at school so decided to do my hammer curls but forgot the 3rd set till i got home :012: plus my form werent that great either... too much body swinging.... going to stay at this weight.
gripper: 3x5
did the gripper the day before because i was bored.
cardio: 10 mins
this brings my weekly total to around 80mins, i wanted to 90, i'll probably do 100 next week to make up for it.
i still have a slight injury in one of my quads due to pulling it two weeks ago, but squats weren't a problem, cardio was a bit uncomfortable though... should be completely recovered in a week or two i reckon
Week 4:
Here is the current routine as it now stands:
Day 1:
Bench: work up to 1rm, then 3x3
Lockouts 3x3
Closegrip bench 4x5
Chins 3x5
Military press 3x5
Plate curls 3x8
Cuban rotations 2x10
Gripper 3x5
Day 3:
Box squat: 4x6
Bent over rows: 4x5
GM's: 3x5
Leg pullins 1x15-20
Situps 2x10-15
Sidebends 2x10
Farmers walk for time
Gripper 3x5
Day 6:
Box squat: 4x6
Deadlift: 2-4
Hammer curls: 3x8
Gripper 3x5
My current stats (template thieved from robs journal :p ):
Neck: 15.5"
Shoulders: 46 2/8" ish
Chest: 40.5" ish
Upper arms: 14" :(
Forearms: 12 5/8"
Wrist: 6 6/8"
Waist (just above b-button): ~36"
Upper leg: 25
Lower leg: 15 2/8" thought it was more :( maybe i should actually train them
Member size: too large to measure
Rough weight: 13st 7lb
Bodyfat: 14.5-15% (hard to believe its not higher but thats what the calipers are saying)
A lot of ish and rough measurements, but good enough for me to track progress against.
Today's Bench day:
Bench: 72.5kg x
3x3 68.5kg 1 - -
Lockouts 86kg x 76kg x 66kg 6 - -
Closegrip bench 46kg 5,5,5 48.5kg 5
Chins 5,5,4
Military press 38.5kg 5,5,5
Plate curls L:7.5kg 8,8,6 R: 10kg 8,4,6
Cuban rotations 5kg 15,15
Gripper 3x5
Bit of a mixed bag today. Bench sucked, as per ****ing usual, what is wrong with me? Why can't my bench press develop? I lay there for ****ing ages forcing and willing the bar upwards but it just wouldn't travel... last week I got this weight easyish but this week it just felt heavy as hell.
Then for the 3x3 I upped it to 68.5kg cos I got the full reps on 66kg last week, but I didn't even get two reps! I had also set my spot stands too high so i lay there for ages with this weight across me, squirming and rolling around trying to heave it onto the stands... did it eventually but I was ****ing exhausted by the time I did.
Next was lockouts... couldnt budge 86kg at all, so went down to 76kg.. still couldnt move it!!!! went to 66kg and it was piss easy :017: did 6 reps. Couldn't be arsed to do another two sets of that so decided just to call the bench/lockouts a day and get on with the rest of the workout.
Everything else was improved upon once again! And it's not just because I didn't complete the previous exercises because I did put a lot into them and I was quite knackered already.
Could have squeezed out another rep on CG. 48.5kg for all sets next week.
Chins are getting better, but i'm swinging slightly still so form is still an issue before I add weight.
Military press is still bounding along :) 40kg next week.
cubans were good, burnt like hell!
plate curls were good, form needs working on slightly tho.
should of gone:
bench
CGB
chin
OHP
lockouts
cubans
grip
should of gone:
bench
CGB
chin
OHP
lockouts
cubans
grip
alrite, but doesn't really explain why i keep doing so badly on my bench press... :confused:
Probablly form or weak off the chest. How long did you stick with DB's for?
Probablly form or weak off the chest. How long did you stick with DB's for?
couple of months...
ive spent alot of time experimenting with form, doesnt seem to help much
Put some weight on then. When I get bigger my DL and OHP(and bench) go through the roof.
Put some weight on then. When I get bigger my DL and OHP(and bench) go through the roof.
lol i did, went on a crazy bulk for a couple of months, packed on about 20 pounds... didn't work :021:
see what i mean, its a ridiculous plateau
Man of Steel
25-10-2004, 01:22
What are leg pullins?
Today's Bench day:
Bench: 72.5kg x
3x3 68.5kg 1 - -
Your routine looks solid, but I don't think you need to try hitting new 1RMs every week.
Just do the 3x3 and add 2.5kg per week. Within a few months you'll be using your current 1RM for 3x3 and you'll be much stronger.
Rome wasn't built in a day mate.
What are leg pullins?
you can do them either laying down or hanging upright.... basically have your legs out straight and pull your knees to your chest
im finding them easy now so im going to switch to leg raises (dunno if its correct name?!) where you just raise your legs keeping them straight as far as you can.
Day 3:
Squat: 4x6 80kg 6,6,6,8
Bent over rows: 4x5 70kg 5,5, 66kg 5, 70kg 8
GM's: 3x5 50kg 5,5,10
Leg raises 15
Situps 10kg 15 5kg 15
Sidebends 10kg plates 10,10
Farmers walk for time 51.5kg dumbells 28 seconds
Gripper 3x5
Pretty pleased with this session... squat set/rep range seems to be working a treat although before attempting sets 3+4 I was going to go for 5 then 4 reps... but when it came to it I had plenty more in me!
BOR: 66kg is too light, 70kg is too heavy to get good form with really.. so im gonna stick at 70kg and work on form with it.
GM's: had it at 56kg but it felt too heavy, so put it down to 50 and it was too light... going up next week.
Farmers: was going to do a second set but had to put the bells back down as soon as I picked them up! REALLY hurt my dried skin on my hands :(
All in all, fantastic progress with my weights I feel! Squat has come along so much in only 2 or 3 sessions its unbelievable... I couldn't even get one rep with 84kg a week or so ago, but next session I'll be repping it!
Man of Steel
26-10-2004, 22:43
Good work. Maybe all you needed was to change your set/reps on the squats.
Good work. Maybe all you needed was to change your set/reps on the squats.
Seems to look that way, not really sure why though... but its working so who cares! ;)
snickers
27-10-2004, 19:36
You have potential, keep it up.
You have potential, keep it up.
Thanks
snickers
27-10-2004, 19:54
Next session I want you to try and do this, and make DAMN sure you do it.
Zercher Squat - 60x8 60x8 60x4
Paused GM's - 60x8 60x8 60x6
It should be easy for you given your lifts, even as a total beginner.
My sig has nothing to do with you, as a beginner you don't yet know what you're capable of. It's when guys who have been lifting for years choose to use ridiculous light weights (again no offence to you, we all start somewhere) that it's becomes an issue.
Ok, fair enough.
BengDogg
27-10-2004, 20:30
also I'm just telling Cheggers that he has potential, which he genuinely does. In six months he WILL be stronger than you, he has the right attitude.
I agree he will overtake me and for one so young that is awesome potential!
BengDogg
27-10-2004, 20:42
Ok lets keep this nice nobody feed each other i havnt got time to keep moderating shit like this im meant to be training now! No wonder i never get any ****ing stronger!
I agree he will overtake me and for one so young that is awesome potential!
Thanks!
Although there seem to be plenty of people about at my age stronger than me :(
It is good to hear some encouraging words for once though instead of all the people around me putting what i do down in various ways.
Next session I want you to try and do this, and make DAMN sure you do it.
Zercher Squat - 60x8 60x8 60x4
Paused GM's - 60x8 60x8 60x6
It should be easy for you given your lifts, even as a total beginner.
I may well do that as a little extra tomorrow.
I think I can handle the GM's, i've just been trying to mentally build myself up to having that kind of weight on my back... although it is light to you and others, but its not if you haven't done it before.
Thanks!
Although there seem to be plenty of people about at my age stronger than me :(
It is good to hear some encouraging words for once though instead of all the people around me putting what i do down in various ways.
There may well be people around you who are stronger but many if not all of them will drop out like the punks thats they are, make sure you dont follow.
There may well be people around you who are stronger but many if not all of them will drop out like the punks thats they are, make sure you dont follow.
I won't be, I love it too much!
Nothing like the feeling of a new PB :)
I won't be, I love it too much!
Nothing like the feeling of a new PB :)
Good lad.
BengDogg
27-10-2004, 21:00
Certainly the right attitude, dont worry about the gms you will cope fine
Did a moderate bench day today:
Speed Bench 5x5 50kg - took a while to get into it, i.e. going slow on the way down, pausing and then going up full speed... got into it in the last few sets tho.
Military Press 3x5 42.5kg 5,4,5 - had a bit of a longer rest after 2nd set, said to myself, stop being a pussy and did 5 reps.
Messed around with a few weighted pressups, bicep curls, reverse curls etc just cos I was bored... nothing too hard or heavy.
Decided not to do that Zercher/GM workout, I'm staying in a hotel 2moro night with the woman and cant be bothered with DOMS hindering my performance :003:
Decided not to do that Zercher/GM workout, I'm staying in a hotel 2moro night with the woman and cant be bothered with DOMS hindering my performance
Atta boy! Go give her something to think about :)
Did a moderate bench day today:
Speed Bench 5x5 50kg - took a while to get into it, i.e. going slow on the way down, pausing and then going up full speed... got into it in the last few sets tho.
Military Press 3x5 42.5kg 5,4,5 - had a bit of a longer rest after 2nd set, said to myself, stop being a pussy and did 5 reps.
Messed around with a few weighted pressups, bicep curls, reverse curls etc just cos I was bored... nothing too hard or heavy.
Decided not to do that Zercher/GM workout, I'm staying in a hotel 2moro night with the woman and cant be bothered with DOMS hindering my performance :003:
why waste time by slowling the decent, in compertition you wont, you need to get the tempo right, to slow and you are wasting energy, it should be quick and under control, pause , then blast back up with everything..
Decided not to do that Zercher/GM workout, I'm staying in a hotel 2moro night with the woman and cant be bothered with DOMS hindering my performance :003:
NO! Don't do that! See, that kind of thing will only take away progression from your squat which has been concluded as the most important thing on this earth!
:D :018:
i agree with you knighty
women are shit. i ****ing hate them (no offence to the females btw)
I am quoted saying
""you need to focus on training, and see women as accessory work"
PikeKing
28-10-2004, 20:48
a great assistance exercise to help your squat and dead lockout is to get a female human being to assume the doogy position, next choke a light band around something sturdy and then step into the band so it is around your waist. Not when u give her a good seeing to really squeeze your glutes on each thrust for an extra workout.
a great assistance exercise to help your squat and dead lockout is to get a female human being to assume the doogy position, next choke a light band around something sturdy and then step into the band so it is around your waist. Not when u give her a good seeing to really squeeze your glutes on each thrust for an extra workout.
LMAO! One for the future.
a great assistance exercise to help your squat and dead lockout is to get a female human being to assume the doogy position, next choke a light band around something sturdy and then step into the band so it is around your waist. Not when u give her a good seeing to really squeeze your glutes on each thrust for an extra workout.
LOL!
I seriously would give it a go but I dont own any bands :(
why waste time by slowling the decent, in compertition you wont, you need to get the tempo right, to slow and you are wasting energy, it should be quick and under control, pause , then blast back up with everything..
thanks for that scruff.. i wasnt too sure on that actually, but forgot to ask!
now i know for next time :)
Jonnywildboar
30-10-2004, 20:26
happy birthday cheggers you old queen. :030:
I can safley say that you have a wonky middle finger, if you can keep lifting for the next few years you will make some great lifts.
Cheers jonny!
Yesterdays workout (before getting totally pissed):
Squats 86kg 6,6,6,6
Deadlift 126kg 1 146kg 1 152.5kg x 126 1 106 2
Hammer curls 16.5kg 8,8,8
static hold 106kg deadlift
gripper 3x5
great session! although squats totally shagged me so deadlifts suffered, but who cares!!! less than 2 weeks ago i couldnt even lift 86kg in my room for one rep, now i can do 4x6, brilliant!!
wont be deadlifting now for probs 3 weeks! gonna add some more squats in instead! not sure what yet tho
BengDogg
31-10-2004, 10:32
If you can rep 152.5kg for 126 on deadlifts i think you should nock the weight up ;)
lol i put the x for fail :mad:
BengDogg
31-10-2004, 10:36
Ah ok lol
oh yes my diet has been horrible the last couple of days, and im having a chinese 2night and possibly going out on the piss again, but i will be back on track from tomorrow hopefully :023:
oh yes my diet has been horrible the last couple of days, and im having a chinese 2night and possibly going out on the piss again, but i will be back on track from tomorrow hopefully :023:
Drinking is for chumps. Drop all this cutting sh1t and get on with bulking, you've had a sh1t diet lately, so look at it as the start of bulking rather then a crap cutting cycle.
Drinking is for chumps. Drop all this cutting sh1t and get on with bulking, you've had a sh1t diet lately, so look at it as the start of bulking rather then a crap cutting cycle.
lol only a couple more % to lose and you wont be able to moan about it anymore old man :019:
lol only a couple more % to lose and you wont be able to moan about it anymore old man :019:
If you want to be a pler then you need to train and act like one. All this cutting sh1t is for bbers.
I'll stop moaning at you when your lifts are higher then mine :D
http://www.bk-sportsmag.se/tidningen/2003/10/bilder/mariusz_pudzianowski.jpg
SHUTUP
I WILL look like that.
what are your best lifts out of curiosity?
what are your best lifts out of curiosity?
Curiosity killed the cat. Apparently...
Curiosity killed the cat. Apparently...
great... so how will i know when you will stop moaning?
great... so how will i know when you will stop moaning?
You've got a good few years left lad...
Until I get my probs sorted out and am back to proper training, so basically never.
Week 4:
Bench: 5x3 66kg 3,3,3,3,3
Dumbell Bench 3x5 25.5kg 5 26.5kg 5,3
Closegrip bench 3x5 50kg 5,5,4
Chins 3x5 4,5,3
Plate curls 3x8 L 7.5kg 8,8,8 R 10kg 8,7,7
Cuban rotations 2x10 5kg 20,20
Squat: 91kg 6,6,6,7
leg raises 15
situps 5kg 10,10
sidebends 10kg 12,12
Farmers Walk: 51.5kg Db's 30s
NEW PB on the squat! And it was for my working reps, woohoo!
Form went a bit funny in the first set but soon got it back on track.
NEW PB on the squat! And it was for my working reps, woohoo!
Better change the sig to celebrate.
Better change the sig to celebrate.
HELL YEAH
Party on baby :041:
HELL YEAH
Party on baby :041:
A whole 1kg, well gone that man. I dont always moan.
Squat: 91kg 6,6,6,7
leg raises 15
situps 5kg 10,10
sidebends 10kg 12,12
Farmers Walk: 51.5kg Db's 30s
At your level (mine too), there is nothing wrong with just squatting and doing some core work.
However, are you doing any warmup sets? I thought no one does less volume than me, but I think you need to up the volume a little...
At your level (mine too), there is nothing wrong with just squatting and doing some core work.
However, are you doing any warmup sets? I thought no one does less volume than me, but I think you need to up the volume a little...
yep i do around 5-7 warmup sets
Cool. You should post all your warm-up sets as well.
Cool. You should post all your warm-up sets as well.
They are usually pretty much the same every time... I do along the lines of what Rob told me he does.
I may post them up at some point tho.
Moderate bench:
Speed bench 5x5 50kg
military press 42.5kg 5,5,6
bent over rows 70kg 5,5,5,5,5
hammer curls 3x6 17kg 6,5,4
bench was good, maybe did an extra rep here and there cos i kept losing count
military press is flying up still :023:
bent over rows was supposed to be 4 sets but i cant remember if i did the 2nd set or not so i ended up doing an extra one just in case
hammer curls, decided to drop reps to 6 from 8
conclusion: another decent session :038:
bench was good, maybe did an extra rep here and there cos i kept losing count
You did 5x5 so you cant keep count up to five? Concentrate.
You did 5x5 so you cant keep count up to five? Concentrate.
I am concentrating... on lifting it... which is more important IMO.
I am concentrating... on lifting it... which is more important IMO.
Not concentrating enough. If you cant accuarely record your progress then this a problem.
If you're able to do extra reps because you lost count those extra reps are probably because you're not using enough weight in the first place.
Not concentrating enough. If you cant accuarely record your progress then this a problem.
If you're able to do extra reps because you lost count those extra reps are probably because you're not using enough weight in the first place.
It's a speed bench. It's not a max effort exercise.
Maybe you need to concentrate when reading journals more.
It's a speed bench. It's not a max effort exercise.
Maybe you need to concentrate when reading journals more.
Speed bench shouldnt be easy, you need to apply more power to compensate for the lower load/intensity.
Speed bench shouldnt be easy, you need to apply more power to compensate for the lower load/intensity.
Yes, but that doesn't mean you shouldnt be able to do a 6th rep.
Yes, but that doesn't mean you shouldnt be able to do a 6th rep.
I think you will find your speed decrease with every additional rep you do, therefore power out put changes.
I think you will find your speed decrease with every additional rep you do, therefore power out put changes.
Yes I know that.
But still doesn't mean you can't push out a 6th rep does it?
why push out a slow rep?
Because i lost count of the reps, therefore I do not know if I did 5 or 6 reps in some of the sets.
I was trying to make them fast as possible which is what matters.
I was trying to make them fast as possible which is what matters.
i try to make my 1RMs fast, will that improve my rate of force development, speed strength, strength speed or reactive strength?
i try to make my 1RMs fast, will that improve my rate of force development, speed strength, strength speed or reactive strength?
I would have thought that it would.
I'm still a beginner though and I don't know everything so please clarify why it wouldn't.
will doing a 1500m run improve your 100m time? no
you must move the bar fast to train speed (there are other ways but thats the simple way to think)
will doing a 1500m run improve your 100m time? no
you must move the bar fast to train speed (there are other ways but thats the simple way to think)
im sure if you did nothing but 1500m runs then it would improve your 100m time... but i see what u mean
i do move it fast though... im doing 5x5 @ 65-70% of my 1rm, i fail to see what is wrong with it?
5x5 @ 70% wouldn't be very dynamic at all. In fact, I would say the last set would be bloody slow indeed.
The Westside guys recommend 8x3 @ 50-65%. I found 5-6 sets was better for me.
5x5 @ 70% wouldn't be very dynamic at all. In fact, I would say the last set would be bloody slow indeed.
The Westside guys recommend 8x3 @ 50-65%. I found 5-6 sets was better for me.
Well, i'm using 50kg which is around 70% if you take the most I have lifted in my room, but it's about 60% of what I have done in a gym.
It's not that slow really, and I've seen other people doing it this way too... if it doesn't help improve my bench over the next few weeks i'll change it.
I would use 50% to start, and do it explosively. Make sure to count your reps :) .
Cheggers, whilst I like people that stick two fingers up at convention, and actively encourage experimenting with your training, in this instance, DMPM and Mike are right. Use lighter weights (50% of whatever the most you have ever lifted, be that in your room or elsewhere) and start with 5x2 working up to 8x3 over the coming weeks.
Man of Steel
05-11-2004, 12:20
Proper speed benching isn't supposed to have a big benefit for beginners, so I suggested combining speed benching with a moderate lifting day since he's already benching heavy during the week. That way he'll be able to work on his form while using a bit of speed and gain some strength/mass.
I don't think proper speed benching would be the best use of his time.
Proper speed benching isn't supposed to have a big benefit for beginners, so I suggested combining speed benching with a moderate lifting day since he's already benching heavy during the week. That way he'll be able to work on his form while using a bit of speed and gain some strength/mass.
I don't think proper speed benching would be the best use of his time.
I agree, but cheggers is a stuborn little.......and wont listen. As a begginer he should be regular benching with a few assistance - cgb, lockouts (unlikey to be necessary at this time, but for added volume) and thats it.
I agree, but cheggers is a stuborn little.......and wont listen. As a begginer he should be regular benching with a few assistance - cgb, lockouts (unlikey to be necessary at this time, but for added volume) and thats it.
I wasn't getting anywhere fast with just one day benching, so thats why I added in a moderate day with Man of Steels advice.
It feels like its helping already (havent lifted any heavier on bench, but it feels easier), and this will be confirmed or not in the next couple of weeks.
Like I said, if it doesn't work then I will change it.
I wasn't getting anywhere fast with just one day benching, so thats why I added in a moderate day with Man of Steels advice.
It feels like its helping already (havent lifted any heavier on bench, but it feels easier), and this will be confirmed or not in the next couple of weeks.
Like I said, if it doesn't work then I will change it.
Thats fair enough but if your going to do speed bench, then do speed bench as it is intended. If not then dont.
Thats fair enough but if your going to do speed bench, then do speed bench as it is intended. If not then dont.
ok i'll rename it to 'non failure moderate bench' if it makes you happy.
its only a name, it does not matter, the outcome does.
ok i'll rename it to 'non failure moderate bench' if it makes you happy.
its only a name, it does not matter, the outcome does.
Keeping an accurate record of what you are doing is important i.e this journal.
Dont call something one thing just to please others. Use the name intended for the correct exercise. How can people advise you if you if they dont know what your doing? Your curls may really be over head squatS for all I know. Keeping accurate records benefits YOU.
Keeping an accurate record of what you are doing is important i.e this journal.
Dont call something one thing just to please others. Use the name intended for the correct exercise. How can people advise you if you if they dont know what your doing? Your curls may really be over head squatS for all I know. Keeping accurate records benefits YOU.
bit of an exaggeration there i feel...
just because west side barbell say speed bench has to be done a certain way, then it doesnt mean everyone has to
man of steel told me to do it that way anyway...blame him :p
bit of an exaggeration there i feel...
just because west side barbell say speed bench has to be done a certain way, then it doesnt mean everyone has to
man of steel told me to do it that way anyway...blame him :p
It was supposed to be an exaggeration.
If westside barbell says do speed bench this way, and you want to do speed bench, then you do exactly how westside barbell tells you to do it. There are exceptions, but none in your case.
I dont know what MOS told you exactly so I cant comment.
It was supposed to be an exaggeration.
If westside barbell says do speed bench this way, and you want to do speed bench, then you do exactly how westside barbell tells you to do it. There are exceptions, but none in your case.
I dont know what MOS told you exactly so I cant comment.
Westside say to do 8-10x3 with 45-65% 1rm respectively.
I may well change the set rep scheme to 8x3 but keep the weight the same (approx 65%).
Westside say to do 8-10x3 with 45-65% 1rm respectively.
I may well change the set rep scheme to 8x3 but keep the weight the same (approx 65%).
I would go for 50%. I dont expect you to listen ;)
i still think he should squat bench DL, 1 per day, some accessory work, plenty of volume but hey, what do i know when it comes to PLing, giving people advice, helping other PLers or lifting heavy shit
i still think he should squat bench DL, 1 per day, some accessory work, plenty of volume but hey, what do i know when it comes to PLing, giving people advice, helping other PLers or lifting heavy shit
everyone gives me different advice, i cant please everyone... whatever i do it will be wrong in the eyes of someone
but if u outline a routine for me i'll be happy to consider it
i still think he should squat bench DL, 1 per day, some accessory work, plenty of volume but hey, what do i know when it comes to PLing, giving people advice, helping other PLers or lifting heavy shit
I agree but there's no changing his mind.
It's easier to learn a good habit then to unlearn a bad one.
I would go for 50%. I dont expect you to listen ;)
good, then you won't be dissapointed when I dont :p
I agree but there's no changing his mind.
It's easier to learn a good habit then to unlearn a bad one.
i said i would consider it if it was outlined properly to me, i.e exercises, sets reps etc.
first of all
QUIT BEING A FAG AND CUTTING!!!
Day 1:
Squat 7x5
GMs 4x5
core
Day 2:
bench 5x5
close grip or dips 3x5
military press or push press 3x5
Day 3:
Deadlift 8x1
bent over rows 4x5
chins 2x5
with this kind of routine, use a weight that you wont be able to complete
ie for squats use 90kg, do 5,5,5,5,5,4,3
you should be hating everyone after finishing a session but loving the bar. In fact, i have kissed the bar and told it i love it on numerous occasions. You will probably be cursing everything - your dog, your mother, the sky, your weak ass legs, your shorts etc
And work hard for the assistance. Strain on the squats but really trrain the GMs. You must be doing at least 50% of your squat 1RM for GMs and for reps. In fact, just start with 60kg for GMs and add 2.5kg every week
first of all
QUIT BEING A FAG AND CUTTING!!!
Day 1:
Squat 7x5
GMs 4x5
core
Day 2:
bench 5x5
close grip or dips 3x5
military press or push press 3x5
Day 3:
Deadlift 8x1
bent over rows 4x5
chins 2x5
cutting: yes i am going to stop soon but the fact i have lost bodyfat has made me more confident as a person and i was/am not too confident, i like the compliments i am getting from people who can see i have lost fat and gained muscle... so a bit longer but not as long as i intended.
i like the look of the routine, however i like the routine i am doing now too, and i am progressing well with it (unlike before when i have hardly ever progressed well on pretty much most routines i have tried), i want to give my routine another couple of weeks to see how it goes in getting my squat up
BengDogg
06-11-2004, 15:27
first of all
QUIT BEING A FAG AND CUTTING!!!
Day 1:
Squat 7x5
GMs 4x5
core
Day 2:
bench 5x5
close grip or dips 3x5
military press or push press 3x5
Day 3:
Deadlift 8x1
bent over rows 4x5
chins 2x5
Damn fine routine! What kind of warm up would you do for the various days?
progressively smaller jumps
ie, for a 100kg working weight
5x40kg
3x60kg
3x75kg
3x90kg
5x5x100kg
BengDogg
06-11-2004, 15:51
That kind of routine good for mass gains as well as strength? My guess is yes, I will probably do that routine for my next one depending on how this one goes
Squat: 100kg 6 106kg 6,6 116kg 1ish, 1
GM's: 56kg 5,5,5
Leg raises: 15
Situps: 9,15
Sidebends: 10kg+2kg plates 12,12
Smashed my squat PB by 25kg!! 100kg in itself was a PB, upped the weight a bit... then decided to slap another 10kg onto the bar just so I could overtake MoS on the PL table :050: 1st attempt I don't think was deep enough, but I went MUCH lower on 2nd to make sure. Very hard work!! Squat form is also getting better every workout I feel.
Form was crap on the goodmornings to start, but was getting better by the end. Keep at this weight next week and work on form.
For situps I have been using extra weight... and have been doing nothing more than slightly higher crunches... decided to stop being a prat and do it with bodyweight only and properly. 1st set got cramp in my calf lol, 2nd set much better.
My motivation is through the roof at the moment. BRING ON BENCH DAY!!
I'd like to add that was after a night out on the tiles too :)
Also got bruises on my delts from squatting last time, so that damn hurt :mad:
Man of Steel
06-11-2004, 22:37
Congrats' on the new PB, just shows the difference squatting wide makes. I'll be catching up with you in one month :019:
How deep do you Squat mate? ATG or parallel?
I used to Squat to parallel but I find going ATG makes alot more difference. Weights aren't as high, but I feel alot stronger when I go back to parallel, especially when coming up.
BengDogg
07-11-2004, 08:21
How deep do you Squat mate? ATG or parallel?
I used to Squat to parallel but I find going ATG makes alot more difference. Weights aren't as high, but I feel alot stronger when I go back to parallel, especially when coming up.
Yep same here, squat deep all the time
Yep same here, squat deep all the time
a shorter range of motion will always be benificial after squatting deeper, the hole will be easier as it will be higher, more power then can be generated...and the added confidence will do wonders..
Just below parralel for now... will do box squats and/or full squats when my progress starts to slow.
Try going deeper mate. The strength difference I have noticed is alot, especially in my Hamstrings and Glutes over Back Squats, plus I have found that the mass gains I have made seem alot greater with them.
played in my first rugby match in 3 years today... had to play for the opposition for a bit until their players turned up... im a prop tighthead btw... with me in their scrum we were pushing my team all over the place!!
then i switched back to my team and we pushed their scrum all over the place :036:
was also fun pushing 2-3 people over in rucks at once
squatting rules
Week 5:
Bench: 5x3 68.5kg 3,2,3,1,0
Dumbell Bench 3x5 25.5kg 5 26.5kg 4,5
Closegrip bench 3x5 50kg 3,2,2
Chins 3x5 5,5,3
Plate curls 3x8 10kg L 4,4,3 R 10kg 8,8,8
Cuban rotations 5kg lots
Curls 30kg 7,6,5
I trained like a DINOSAUR today :041: gave it EVERYTHING in every rep of every set... although I usually put a ton of effort in, I am now pushing out everything I have... whereas before I was stopping a rep if it wasn't moving and about to come down I am now carrying on PUSHING until it either goes up or it comes down completely like a negative.
About what I expected with regular bench. I really hope I can build the reps up.
Second set of dumbell bench was crap due to positioning on bench and uprights getting in way.
CG suffered due to all the effort spent in the previous exercises.
Got 1 rep total extra in chins than last time.
Plate curls were good too.
I am shite at curls, so I've decided to add them in. It's suprising how much a set of curls can do you in if done properly! I had to lie down after the last set for a few minutes out of breath on the floor!
forgot to mention i clean and jerked my sister after my workout (8.5st) im HARDCORE!!!
Man of Steel
08-11-2004, 22:57
Incest is not allowed on this board :018:
yeah, send her to Stirling to be taken care off :P
Re-introducing deadlift now my squat is up. I'm fcuked off with school and my social life because of prick 'friends'. I don't feel like I can take school and the bitching that goes with it any longer... so what did I do? Punch them in the face? No, I deadlifted.
Deadlift 8x1
126kg 1,1,1
152.5kg x,x,x :mad:
136 x :mad: !!!!
126 1,1
leg raises 20
situps 20,20
sidebends 21.5kg dumbells 10,10
Farmers Walk 51.5kg Db's 35 seconds
Went for a new PB... failed at lockout. Other two attempts failed about half way up. Shit.
Core work was good.
Added 5 seconds to my farmers time.
What weight do you think I should use for 8 singles btw? Should I do progressively heavier weights or should I do all at the same weight?
What about 130kg? a bit more or a bit less?
Deadlift 8x1
126kg 1,1,1
152.5kg x,x,x :mad:
That's too high a jump. Please incude your warmup sets so we can see how you're going about the entire workout.
I would do 8x1 at the same weight.
i start at 86kg, go up to 106kg, 116 then 126, usually go to 136 next then to the higher numbers
start off with higher reps, work my way down
CUTTING IS FOR FAGS!!!
I've decided to stop cutting, im now at 14% bodyfat roughly which is good enough for now as I don't look fat yet I don't look too small either.
Basically I want to get some weight on me now!!!
Bring on the BULK!!!!!!!
Oh yes and I will be monitoring my bodyfat levels and if they increase too quickly I will be making changes to my diet accordingly.
Got 6kg of protein, 3.5kg of chicken (plus a 2kg weekly supply from my mother from now on) to get through, time to EAT!
P.S. I've eaten about 4000 cals today, not a bad way to end a cut :023:
just remember what weight class you want to enter in dont go to heavy or you will have to diet a lot to get into it...
just remember what weight class you want to enter in dont go to heavy or you will have to diet a lot to get into it...
Yeah.
However, with a total of 410kg (which im confident of achieving by then) i can get in any weight class, even the 125kg +!! I've decided I don't really want to restrict myself too much with growth muscle-wise, but with fat I want to keep as much off as possible.
Basically what I'm saying is I don't care what weight range I am in as long as I'm not a fatty and my total is good.<buff>
because your so young i doubt you oculd easily get "fat" with all the training you are doing
lol i do, i went on a junk bulk and went waaay over the top, within a month i had put on a stone of mostly lard
i dont know why,im just a fat bastard by nature i think
trust me, when your work capactiy goes up and experience increases, you will be eating everything you can just to gain 1lb per month
you're probably right, but for now i'll stick to eating as clean as i can (never will be completely junk free tho!), i'll post up todays diet a bit later
I know you guys ain't gona be happy about this... but as from today I am doing the Critical Bench (http://www.criticalbench.com) bench press routine.
Based on my bedroom 1RM of 74kg they reckon I can improve it to 97kg (give or take a bit) in 11 weeks.
All I am following is the chest, arms and triceps part of their routine which they say is essential, whereas legs and back will be kept as is which they say is fine.
And before you ask no I won't outline the workouts because they are different almost every week and I can't be arsed to write up 11 weeks of training routine!!
Here is todays workout:
Flat Bench Press (target 5-6, 3-4, 1-2) : 61kg 6 68kg 4 70kg 2
Incline Bench Press (target 8,5,3): 50kg 7, 52.5kg 5, 56kg 3
Dumbell flyes 3x8: 16.5kg 8,8,8
Plate curls: 10kg L: 3,4,3 R :7,5,5
This is the most fullfilling bench workout I have had in a VERY long time and possibly the best in terms of poundage lifted. I got more reps than I thought I probably would. Can't wait until next week.
It was my first time doing incline barbell bench and I liked it.
After weights did 3x2 minute rounds on punch bag, scuffed my knuckles up, wanted to do 5 rounds but stopped because of this. Stupidly tried putting chalk on my knuckles thinking it would help stop me getting any more scratches... it didnt!!! it just hurt like ****ing hell!!!!!
Good workout :023:
BengDogg
11-11-2004, 16:00
Dont neglect your other lifts and stick to a routine then! People always seem to chop change and add extra sessions rather than stick with something for 8 weeks or so, I hope it works well for ya
Dont neglect your other lifts and stick to a routine then! People always seem to chop change and add extra sessions rather than stick with something for 8 weeks or so, I hope it works well for ya
I'm not neglecting anything, back and leg sessions are staying the same... and theres nothing wrong with variety IMO.
My bench is crap and i'm doing something which so many people have had success with in order to get it up :045:
lil_jimmy
11-11-2004, 16:30
Chegs, you didnt buy that from the critical bench site did you?
Jimbo
BengDogg
11-11-2004, 16:33
I'm not neglecting anything, back and leg sessions are staying the same... and theres nothing wrong with variety IMO.
My bench is crap and i'm doing something which so many people have had success with in order to get it up :045:
Should be ok then if back and legs arnt getting left out
WHats the new routine look like in its entirety?
Man of Steel
11-11-2004, 16:46
I don't like routines that you need to pay for or the way this one's set up. I think you could've got a simpler routine from us for nothing that would have the same results. Wear boxing gloves to hit your bag and you'll save yourself from a wrist or elbow injury with all your benching.
WHats the new routine look like in its entirety?
And before you ask no I won't outline the workouts because they are different almost every week and I can't be arsed to write up 11 weeks of training routine!!
;)
I think you could've got a simpler routine from us for nothing that would have the same results. Wear boxing gloves to hit your bag and you'll save yourself from a wrist or elbow injury with all your benching.
Maybe, maybe not. I didn't feel like I was getting anywhere fast with what I was doing.
I will get some gloves soon.
man_of_steel: how much did your bench go up after one session with me agian?
BengDogg
11-11-2004, 17:28
I missed that bit earlier oh well, i will watch the journal
Just been and bought a shitload more food consisting of granary bread, yoghurt, oat cakes, oats, peanut butter!
Today has been the best day ever for me diet wise.
11th November
1: 2x toast, 2 scoops whey + half pint milk
2: 2 chicken breast + orange
3: 2 weetabix, milk, honey + half chicken breast
4: preworkout 1 scoop whey
TRAINING
5: can of coke, 1 scoop whey
6: chicken + tomato + mayo sandwich
7: half chicken breast + half pint of milk
8: chicken, potatoe & vegetable soup, 3 slices of bread - made it myself!
9: half chicken breast + orange
10: 500g low fat natural yoghurt with honey
11: oat cakes + peanut butter
12: pint of milk
yum yum!!!
Leg sesh:
Squat: 106kg 6,6,6,8
GM's: 60kg 5, 66kg 5,5,5
Situps: 20,20
Sidebends: 21.5kg 12,12
Farmers Walk: 51.5kgs 40s.
Gf took a picture of me squatting on her phone as I was just coming up, I look about parrallel/just above but this was as I was just coming up so i think my depth is good!
Goodmornings are much better, I put the bar a bit lower down my back and it seemed to do the trick.
Everything else, good.
http://megaming.com/squat.jpg
http://megaming.com/stands.jpg
a couple of crappy pictures for those of you who are interested....
flash wouldnt work due to not enough power in batteries LOL i need to get off my arse and get some more :015:
Man of Steel
12-11-2004, 19:12
Numbers are looking good on the squats but I hope that back's arched in the pic. When are you doing your chest, shoulder and tricep days?
yep back is arched, chest out, tight shoulders etc
day 1: chest
day 2: legs
day 3: shoulders
day 4: back
day 5: arms
if i dont have time shoulders will be done before back. why? because thats what the program says.
your legs may be parallel but you stiil have to get the hips in line with the knees for a legal lift..
PikeKing
12-11-2004, 20:05
Here a spot of inspiration for you Cheggers
BengDogg
12-11-2004, 20:17
thats a damn big squat!!! 800+ lbs?
your legs may be parallel but you stiil have to get the hips in line with the knees for a legal lift..
yeah as i say that was on the way up, and i will be working on depth/box squats come nearer the time
thx PK matey, thats gonna be me one day!!
Man of Steel
13-11-2004, 00:06
man_of_steel: how much did your bench go up after one session with me agian?
5kg in one week by slightly adjusting my technique and two weeks later it went up another 5kg.
so thats 22lbs in 2 weeks
Critical bench:
"How To Increase Your Bench Press By 50 Pounds in 10 Weeks!"
Man of Steel
13-11-2004, 00:15
All for $37!!!
5kg in one week by slightly adjusting my technique and two weeks later it went up another 5kg.
I'm coming up to Glasgow in the new year then... ;)
so thats 22lbs in 2 weeks
Critical bench:
"How To Increase Your Bench Press By 50 Pounds in 10 Weeks!"
unfortunately i dont have the fortune of your presence whilst i train
yeah but il still bitch at your ass when your doing shit and make you a PERSONAL routine, not a one size fits all bollocks
the block
14-11-2004, 01:57
After weights did 3x2 minute rounds on punch bag, scuffed my knuckles up, wanted to do 5 rounds but stopped because of this. Stupidly tried putting chalk on my knuckles thinking it would help stop me getting any more scratches... it didnt!!! it just hurt like ****ing hell!!!!!
Good workout :023:
if you are looking to gain/keep muscle then the punch bag stuff straight after weights is not going to help. have a protein shake or something then, if you must, hit the bags. better still do it at a different time/day.
Weighed myself yesterday on talking scales... talk about embarressing! 199lbs (14st3)!!! it reckons my ideal weight is 141lbs(10st1) LMAO
This means I definately ain't gonna make the 14st category and I will need to aim for a total of 400+ which I am well on the way to!
This means that whilst cutting I put on quite a bit of muscle whilst reducing my bodyfat by several % at least, quite pleased!
Yesterdays workout:
Military Press 42.5kg 6 46kg 4 51kg 2
Seated DB Press 16.5kg 8 19kg 4,4
Shrugs 66kg 10 76kg 10,10
Side lateral raises 8kg 8,8,8
Bent over raises 8kg 8 11.5kg 8,8
I await help's sarcastic comments :)
Thats good you were expecting them
how tall are you?
DONT DO SEATED DB PRESS
lateral raises are for fags! Feel free to keep doing them
:P
Played rugby match today, we won. I got pissed off by the end because of the number of death threats from short fat or lanky streaks of piss was getting to me.
No way round this, but I had to do my back workout afterwards or miss it altogether. Did quite well to grind a good workout out.
Deadlift 130kg 7x1 135kg 1
Bent over rows 70kg 5,5,5,5
Chins 3,3
Deadlifts will go up to 135kg next week.
Bent over rows are starting to feel lighter and form is better so gonna start upping the weight.
I'm crap at chin ups.
how tall are you?
according to the machine that did it by some fancy laser thingy im 5ft10.5 but i was slouching
against a tape measure standing properly im 6ft - 6ft1
i know iv used this line before but i can see your ribs from here!
eat boyo eat
i know iv used this line before but i can see your ribs from here!
eat boyo eat
I bloody am!! I'm eating 3000cals minimum a day atm
eat 4000 min just to be safe
if you think your getting fat then do a 30 min walk before beed
and how could you SURVIVE on 3000cals per day, train like a PLer 4 (3?) days per week, play/trrain for rugby/ please your women and all the other shit you must do?
men that sit in offices all day can eat 2500cals and break even
in fact, go eat something right now!
eat 4000 min just to be safe
if you think your getting fat then do a 30 min walk before beed
and how could you SURVIVE on 3000cals per day, train like a PLer 4 (3?) days per week, play/trrain for rugby/ please your women and all the other shit you must do?
men that sit in offices all day can eat 2500cals and break even
i said minimum! its prob nearer 4000 anyway, but i'll take ur advice and try and force more down me
in fact, go eat something right now!
ok ok, im gonna go to the cupboard then the supermarket right now
For anyone who is interested:
http://www.weights.demon.co.uk/b18pl.htm
Those are the british records for my age category. I think I will be competing in the 100kg weight class.
I am considering piling on 50lbs of lard so I can enter in the 125kg class, look how low the record lifts/total are!!
there is a big difference from what you do in the gym and what you do at a comp, there are not many who can lift at a comp the same or better than there gym lifts.....
there is a big difference from what you do in the gym and what you do at a comp, there are not many who can lift at a comp the same or better than there gym lifts.....
true, although i have disadvantages at home including carpeted flooring, lack of space, no belt, only have 10kg discs so deadlifting has to start lower to the floor
so when i go into a gym i find it much easier to lift equal to what i can at home, and hopefully this will also be true with what i do in the comp
Sorry to hi-jack your journal Cheggs;
DONT DO SEATED DB PRESS
Whys that then mate? Please explain. :104:
Sorry to hi-jack your journal Cheggs;
Whys that then mate? Please explain. :104:
Standing press will help to strengthen your core, which is very important in powerlifting.
Ah ok. What if the ceiling is too low, would you be better kneeling or sitting?
Not sure what pressure would be on your knees there.
it also applys too much pressure on the spine in a bad way
maybe if you go into a split position (1 leg forward, 1 leg back) you could do em with a low ceiling, or just take the DBs outside and do it
For anyone who is interested:
http://www.weights.demon.co.uk/b18pl.htm
Those are the british records for my age category. I think I will be competing in the 100kg weight class.
I am considering piling on 50lbs of lard so I can enter in the 125kg class, look how low the record lifts/total are!!
When is this competition? Because if it is before June 3rd I'll definatly enter inthe U-18 125kg class.
We may meet there then Cheggers!
Delboy first you have to join the bwla, then in march/april time you will have to go to a meet for your divison, and if you make the qualifying total you will be inivited to the finals some time in June.
Not sure on exact dates, and this is just what I have been told so I'm just following it.
Would be good to see you there though!
Delboy first you have to join the bwla, then in march/april time you will have to go to a meet for your divison, and if you make the qualifying total you will be inivited to the finals some time in June.
Not sure on exact dates, and this is just what I have been told so I'm just following it.
Would be good to see you there though!
you do not have to go to a meet specifically for your division, you can compete at any venue, normally the finals are held late in the year...
Cheers DMPM/Help,
Spose Ill have to start getting some fresh air when db pressing. :048:
you do not have to go to a meet specifically for your division, you can compete at any venue, normally the finals are held late in the year...
Oh I didn't know that. The secretary for the South Midlands division says the next comp for my division is in Milton Keynes in Mar/April which is the seniors/masters/under 18's.
I'll probably be doing that as Milton Keynes isn't too far from me, and I can prob get my dad in Bournemouth to drive me there :D
LOL help is gonna love this one.
Yesterdays workout:
CG Bench 50kg 8 54kg 6 58.5kg 4
Tricep dips 10kg 14,15,16
Lying tricep extensions 20kg 8 30kg 6 too heavy, cheat reps 24kg 8
Curls 30kg 8 34kg 6 36.5kg 2
DB Curls 14kg 8,7,7
Concentration Curls 11.5kg R 8,6,5 L 10,6,8
DB Curls 14kg 8,7,7
Concentration Curls 11.5kg R 8,6,5 L 10,6,8
your testicles will fall off hopefully :P
Man of Steel
16-11-2004, 12:56
Only nine sets of curls! A real BB would do twenty and where are all the preacher curls, 21's and kickbacks for the bicepts and tricepts pump.
Sorry I was supposed to do preachers but did concentrations instead.
My arms grew by over an inch they were so pumped. Yeah :cool:
Flat Bench: 63.5kg 6 68kg 3 72.5kg 2
Incline Bench: 50kg 8 56kg 4 58.5kg 4
Incline Flyes: 16.5kg 8,8,8
Plate curls 10kg L 3,3,3 R 5,5,6
Flat bench was awesome, did two reps of my PB! First rep was real easy too, second rep was awful form, took bloody ages to get up and was generally all over the place... but it was still a rep! :038:
Incline bench was good too, missed a rep in the second set though, as with flat bench, but again, more than made up for it in the last set.
Flyes are flyes.
Plate curls were crappy for some reason.
That's it ladies :022:
PikeKing
18-11-2004, 23:32
have i missed something, why are you doing flies?
Man of Steel
18-11-2004, 23:36
Cheggar's has started body building :043:
Cheggar's has started body building :043:
NO cheggErs hasn't. :019:
And to answer your question PK I think they are more for an end of workout stretch than anything.
Picture of me incline benching 50kgx8 for anyone who is interested. Please ignore armpits LOL.
Please don't post about my form in that picture, help has already given me an ear bashing :016:
Oh I didn't know that. The secretary for the South Midlands division says the next comp for my division is in Milton Keynes in Mar/April which is the seniors/masters/under 18's.
I'll probably be doing that as Milton Keynes isn't too far from me, and I can prob get my dad in Bournemouth to drive me there :D
milton keynes is just up the road from me.....lol might have to add another date..
Man of Steel
19-11-2004, 22:58
You've been watching too many Russians benching :002:
Shit squat workout yesterday... although assistance wasn't so bad,
Squats: 116kg 6,6 106kg 3
GM's: 70kg 5,5,5,5
Situps: 20,5
Sidebends: 31.5kg 10 41.5kg 8
I just couldn't get parallel with the squats even when reducing the weight. For this reason I will be starting box squats next week and probably dropping the weight to 90kg or so.
Decided to get rid of farmers walks cos my workouts are too long and double the weight used for sidebends in place of this, and also upon the advice of help shortened rest time between assistance sets to 1min or less. Also put the handbrake on my mini and pushed it around for roughly 100m for some cardio :038:
hope you are not including the weight of that bar in your tot :030: als....
BengDogg
21-11-2004, 14:07
I hope he is lol!
BengDogg
21-11-2004, 17:27
phew!
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