Mikes strength journal

[uk machine]

Deadlifts:60x5*,60x5*,100x5*,120x1,140x1,160x1,170 x5,190x1x3 (Raw PR),140x10
Barbell Rows:60x5*,60x5*,80x5,80x5,90x5,90x5
Barbell cleans:60x5,70x3,2 sets

Session sucked balls. wanted 5x5 with 170kg, calous ripped for the 3rd week running.stuck to singles with 190kg.my technique is shite on cleans.explains shit weight used.

[Robert]

suck it up. chalk and blood = glue = grip
this wil be a cool journal as your a strong

[Tricky]

Deadlifts:60x5*,60x5*,100x5*,120x1,140x1,160x1,170 x5,190x1x3 (Raw PR),140x10
Barbell Rows:60x5*,60x5*,80x5,80x5,90x5,90x5
Barbell cleans:60x5,70x3,2 sets

Session sucked balls. wanted 5x5 with 170kg, calous ripped for the 3rd week running.stuck to singles with 190kg.my technique is shite on cleans.explains shit weight used.
Dont sweat it mate...if you got a new PR the session cant have been that bad.

Do you file your callouses? Helps to stop them ripping IMO

[uk machine]

nah i dont file them.does that work? i leave them as they are. i used to rip them off myself when in the shower. actually i read i think that if u file them down a little it prevents it.too much and you get to the new skin, which hurts when anything touches it. i dont use chalk so this may explain it aswell.cant at the gym im at i dont think. yeh when i look back it werent too bad. a no belt,no chalk 190kgdead isnt too shabby. hopefully ill be getting 220kg next max out.(belted tho this time)

[Narc]

Bite 'em off

[uk machine]

cardio (well sorta): went shopping and walked back with my foods.cus this mainly consisted of tins, weighed a ing ton, well felt like it. walked with it for bout 30 mins back from town.my delts and traps were burining.had a right sweat on. seriously you could class it as a workout in its self.

strict barbell press:60x6,60x5,70x5,70x4 (1 push press), 70x4 straight to 60x5
DB press:34kgx8,6,6,
few dips
session blowed man. was fooked from ealier. next time ill do 70kg 5x5. promise!!!

[Tricky]

strong OHP's....what do you weigh?

[uk machine]

cheers trick.havent weighed myself in ages,(at uni no scales etc) but at a guess im bout 18.5 19 stone far too much really if i cut out the drink, actually started cardio id shape up a bit better

[Narc]

'kin ell, big bastard, lets see the whole routine then man...

[uk machine]

Routine? Ha. Seriously mate i dont have a routine at all. I just hit the basics and normally i do 5x5, or do singles. it varies. i cant keep to a routine that much because i waouldnt be able to stick to it due to uni, getting up at different times,uni gym gets too ridicously packed.when i get back home for the summer things will change. in fact i sorta had this coversation with robert b4. im def gonna set myself a routine to get sorted for the summer.ill def be able to keep to it then. ps my gut is actually getting too big. from now you'll all see some sort of cv in most sessions.18 stone is the aim!!!

[666]

I made that decision a few weeks ago - was weighing in at 18 stone 7. I'm at 17 stone 4 as of last night, but I'm aiming to cut right down, hopefully to just under 16. You'll lose 7-14 pounds easy mate!

[uk machine]

cheers mate. i know i can lose it easy.i reckon if i gave up the beer ill lose a shite load on its own. actually yesterday i actually kept tabs on what i ate yesterday. was far too many carbs, from shit sources aswell protein has been only my concern really. i try to get over 200g and im happy really with that. like i say this summer ill get some good results hopefully. i need to get myself some aims and a routine ill be all set.

[uk machine]

my back:
got a new camera and just testing it out.would get 1 of the front as soon as i stop posing like a twat.!!

[uk machine]

oops! how do you make it smaller any body? that isnt how i meant it to come out.

[Narc]

Yeah i had that problem, you need to resize it with photoshop

[uk machine]

cheers ill try that.any idea how? if aint fixed i aint done it so any help would be good.

[uk machine]

awesome job pikey!!!! :027: :041: :020: :026:

[PikeKing]

no worries mike

you got a nice set of wings there, can you fly?

[uk machine]

only if wernt such a fatty

[Robert]

cool pics. good back. needs a shave though. mine is 10x worse than that if i let it grow, clipper it to a 3 or some shit.

[PikeKing]

robert you ponce, men are meant to be hairy! you'll be doing concentration curls next!

[the block]

we should make a flippin hairy back boys club. you should see mine.

nice size there.

[the block]

robert you ponce, men are meant to be hairy! you'll be doing concentration curls next!


that is a very valid opinion too. i too am of that school of thinking - sometimes. usually when i see some gay CK boy.

[Robert]

hehehe

[uk machine]

cheers lads. **** shaving got my mum to do it once and it grew back worse in about 2 weeks.i had a full on chest hair at 14.cud allways get served for beer easy :030: thing is tho, my dad a hairy ape now, but when he was my age he was as bold as jenna jamesons ****. i just hope that i dont turn into that a-train from the wwf.

[Robert]

hahaha

[BengDogg]

well you hairy mofo's can bite me im gonna shave my entire body from top to toes, bald as yer like tomorrow morning, its too damn hot to have lots of body hair this time of year.
and then i will do a super set of concertration curls :D

[uk machine]

todays sess
Clean Pulls:100x2,12 sets (explosion baby!!)
Front squats :011: shite:100x5,110x3,100x6 then dumped it like a badass that i am
Severly ****ed off with the heat and crap front squats.so took a breather in changing room and had a drink.
Bench:100x5,110x8 (all paused, eat that 110kg :018: ) 120x5 (paused 3 of them) 100x8
Hammer curls:20kgx8,3 sets
close grip bench (fists together):60x10,70x8
Back extensions:3x10,BW+15kg
good sess in the end. got rep pr with 110kg so all good.trying to pause more now cus thats what required if i enter a PL comp.

[the block]

how do your wrists like the close grip with the fists together? i place my hands right on the edge of the smooth bit of the bar.

[uk machine]

the wrists dont like it too much if i go much heavier. normally i cg bench with hands straight out in front of me, just an estimate but its bout 8-10 inches normally.arms tucked right in. i just did that today to mix it up. which is important imo.

[uk machine]

Bank holiday=gym shut=gay uni=gay workout

Grip
Filled tub of protein powder with water and gripped it on to top of tub.
5x1min hold each hand.easy really.gotta find some heavier to put in it.although hands felt numb.
went had a kick bout with footy.got breathing hard.
PS thanks to robert for the cheap grip excercise,(got it off your yahoo photos)

[Robert]

no worries dude

[Tricky]

wo. You having that avatar is REALLY making me think you are Knighty

[uk machine]

Strict OHP, Full ROM: 60x5, 60x5,70x5,70x5,70x5
Behind neck press:60x5,60x5,60x5
Push Press:80x5 (behind neck)
X-trainer 30 mins (yes im gay)
Rear delts
ok session. Push presses felt ridicoulsy light. I suppose they should at that weight. Uni work + Quality gym sessions= A big no-no

[uk machine]

Smith machine squats:60x10,100x10,120x5,140x5
Sumo stiff legs:60x5,100x5,120x5,120x5,130x3
5 chins
Leg extensions:140lbs x10,3 sets
Barbell Rows:60x10,80x10,100x10
Back extensions:BWx10,+20x10 3sets
Inclined crunches:5x10, last 3 sets weighted with 10kg
Ez bar curls:Bar + 40kgx10,3 sets
Close grip Bench (Thumbs Touch):60x10,80x8,90x6
Skulls:ez bar+20kgx10,+30kgx8,+20kgx10
Pushdowns:Stack x10,3sets
Oblique crunches on back ext.:bw+10kgx20,3 sets
Long session.'squat rack' wasnt there,maybe they are getting a brand new rack :047: doubt it. so did smith squats, cus no squatting better than no squatting, right? sumo deads felt bit awkward and heavy, but im going by theory if you train what is weak youll become strong. rows were so easy.CG bench was to keep tri ticking over. need to do shit load of work so thought id kill it today and crack on with work. Time to supercompensate.

[Rogue_zero]

nice session matey, lots done!

[uk machine]

Thank you rogue.long way to go to catch you up still but im trying :023:

[Tricky]

thats a monster session!

[Rogue_zero]

what part of the UK are you from Mike?

[uk machine]

thats a monster session!
yeah got lots of work to do for uni.sucks dog balls cus im worse than the average student when it come to time planning etc. the brains is there, but im just so unorganised its unreal. so resting up today and finishing up a thermodynamics essay. if im free ill go sunday morining, but got exam on monday so itll have to be short quick session. :022:

[uk machine]

newcastle when at uni, then near coventry when im back from uni.

[Rogue_zero]

bit to far to join you for a session!

[uk machine]

ha ha. just realised your in Kent, couldn gett much further apart if you tried in England. Shame because your a monster and you could show me how to fire off some big no.s :067:
ps are you lifting raw, ie no suits in your comp pics?

[uk machine]

got bored so went gym.should have been doing revision but ah well.

Bench:100x3,110x3,120x3,125x1,130x5 (Rep PR) 100x10 or so
Shoulder press smith machine70x5,80x5,90x5,100x5*
Dips:3x5
Lateral Raises12kgx10, 2 sets
Inclined abs3x10
Tricep Pushdown150lbx15, dropped it down few times.

Bench felt good. shoulders aching little. got to remember to tuck elbows more. started creatine so might explain reps at 130kg.
*this assume the bar is 20kg, which it wont be on a smith, but makes it easy for me to measure progression

[Rogue_zero]

ha ha. just realised your in Kent, couldn gett much further apart if you tried in England. Shame because your a monster and you could show me how to fire off some big no.s :067:
ps are you lifting raw, ie no suits in your comp pics?

yes mate totally raw, just me and a belt. Would have been a good session, shame about the distance

[666]

The bar on a smith machine doesn't weigh anything worht counting I don't think... a kilo or two. Why were you using the smith machine though?

[uk machine]

666- only 2 oly bars in gym.both used by people benching gets very busy. plus i had a coursework and exam today. just to keep shoulders upto par. normally i do standing presses(see journal so far). but i wanna get in an out as quick as poss at the moment. i dont being like one of those ppl who gives up training when time is limted. i just rather jump on whats free and still do the work.
rogue- i like it!! raw lifting develops that great overall body power. no wonder your 20 stone now lifting your weights

[uk machine]

Deadlifts:180kg:3,1,2,1 190kg 1,1
SLDL:100X10
Oly. Full squats:60x5,100x5,120x10
Deep GMs:60x5,5
Shrugs:90kgx10,100x5,
Power shrugs:120x5,130x5
Upright rows:40kgx10,50x10,50x10
DB shrugs:38kgx10 (Heaviest in uni gym, pathetic!!) went for full contraction and hold for 5 secs
Leg raises:4x20
Oblique crunches on Back Extension:BWx10,+10KGX10,18KGx10

Hot today. meant to try zerchers but felt twinge in groin when warming cus i have to fairly wide. went with deads but im gonna back off then try jumbos routine, try and do some proper squats in before i start. traps are a big weakness!!! need to hit them harder. squats slds gms were to get the feeling back and stretch. done very quick today.50 mins top

[uk machine]

ps no belt today, 190kg was flying up. im hoping for good things soon!!! :034:

[uk machine]

DE Bench:60x3x9 Normal, wide, narrow all paused
OHP strict:60x5,70x5,80x2 (PB),60x10,60x8,70x4
Dips:3x8,2x5
Incline Flyes: 20kg x10x2
Laterals:12.5kgx10
Pushdowns:150lbx12x2
Incline situps:5x10
Bike 20mins 200ish calories burnt

DE was to pratice technique, really focusing on tucking elbows, all very explosive. Normally struggle out the bottom on OHP, but was vice versa today, just couldnt lock out. Got pb so all good. Dips were highlight tho, all straight up and down reps, with a good stretch. most reps ive done on dips in that amount of sets. Flyes will probably hurt tom, good stretches. ok workout.

[Jamin]

well done on the p/b mate! :038:
are your dip b/w?

[uk machine]

thanks.yeh dips are bw.there is a dip belt at the gym, so i went asked if i could use and the skinhead prick was like ' we dont have 1 here'. i know they do, but i think its only for the gym bum-boys crew, who like to put a plate on, then flex there muscles and call it a pull up. i just thought they were good dips cus im a fatty!! when i was finished a lad half my weightcouldnt do any and had to use that dip assistance thing. theres no way on earth you would get me doing that, i cant yet do pull ups but i try and do some each session recently. im up to 3 and 1/2 full reps and its building up nicely.
cheers! :038: :023:

[Fred]

you are sexy and strong

[uk machine]

strong? not yet really.sexy oh ****ing hell yes

[LA]

Cracking BENCHING earlier in the week mate! 5 reps with 130 awesome :023:

[uk machine]

Thanks lactic.
Deadlifts: 60x5,60x5,100x3,140x3,180x1,200x1 (Belt on),210 (PR), 180x1 (hard :017: ) 140x3x3 (Form speed worked on)
Shrugs:100kgx8,110x8x4
Good Mornings:60x5,70x5,80x5x3
Bent over rows: 60x10,80x8x2
Lat pulldowns:140lbx8x4
DB rows: 36kg x8,38x10x2.
Barbell curls:50kgx5x2
Hammer curls:6x2

Deads were feeling good so went up to see the sort of range im at. the 200kg was not nice, but the 210kg was very good imo. 220kg should be no problem in a couple of weeks. Traps need working big time so hit them hard today. as you can tell they arent heavy at all. GM's were raw, to parrallel and paused. i will prob never go super heavy on these. ill do my back in, so go for pump. everything else was lower than normal, was ****ed from the heat and deads, still a deadlift pr is good.

[666]

Cool, congrats on PR.

[uk machine]

thanks.training been going well since ive been on creatine, cut out the booze and upped protein.

[uk machine]

Tuesday night got bladdered.20 pinter i reckon. so yesterday didnt eat good or much at all.
Oly squat:120x5,140:3x3,110x20
Box Squats:5x5 100kg
Calf raise:5x12
Side bends:10x30,35,40,45
Shrugs:100x10,110x10,120x10

Not squatted in a while, joined up to a gym with a squat rack! but the gym is insanely old school and rundown its comical, its in a house! the squats felt heavy :022: so did a 20 repper just to see what i could do. werent too bad cus i aint gone up over 8 reps in forever, and been smoking like a frenchman recently so it was all good. i wont do these till im back home form uni, cus i aint got enough food to plow me thro them. want a big oly squat, to help with deads so gonna concentrate on them, chucking the box squats to help with form once i go back to PL squats.

[the block]

well done on the deads mate. 110 x 20 oly is good :038: you must have been panting like a dog locked up in a car on a hot summers day. i would be. :044:

[uk machine]

cheers, i had a little dab when i did all sets before, but after that i was drenched. had to wait 10 mins before i could do anything else! deadlift pr was not too bad remax soon baby! if i work at it cud easy do 140kg this summer, but im not sure. i only want to cocentrate on a few things in squat, 200kg plus i want,pl style.at the mo,doing them oly style to helps dead

[uk machine]

core was fooked. sess not best
OHP:60x5,70x5,75x3 hard
Push Press:80x2,85x1,90x1,92.5x1,95x1
BHP:60x5x2
Dips:5,8,8,8,8
One arm db presses:22x5,27x5,30x5,3
CGB:80x8,90x6
BB holds: 100x10,140x10,160x10,100x1min

[666]

Woh, monster triceps beasting!

[uk machine]

cheers.if u wanna bench big to gotta hit those tris.to be fair it wasnt much imo for triceps. going to start doing board presses for them soon.

[LA]

Lot of exercises there machine, but if u can handle it.. :023:

[uk machine]

ta, to be fair it didnt feel like much, but when i look back, it does seem likes theres a bit there.im a volume nut anyway! :016:

[uk machine]

Box Squats:60x10,80x5,100x5,120x5
DE Box squats:90x3x12
GM's:60x5,80x5,90x3,100x3,105x3
DB rows:35x5,42x8,6,6
Latpulls
Back Extension, held 5 secs:5x5
20mins cv

Box Squats felt heavy to begin with, but when i started the DE work it felt very explosive. GMs once again not too heavy, back feels good from them, ps to any one reading how low do you guys go on these.im reaching parrallel but its hard as fook. rest sess was ok, need to do cv to stop coming fat sagger

[the block]

for heavy ones i dont go really low. probably about 70-80 degrees. for lighter ones down to parallel.

when you get heavy it sort of has a tendency to turn into a hybrid GM/Squat as you need to bend the knees more to get to parallel.

[the block]

also what %RM are you using for DE box?

[uk machine]

50%, been a while since i squatted truly heavy so take it lightish

[uk machine]

for heavy ones i dont go really low. probably about 70-80 degrees. for lighter ones down to parallel.

when you get heavy it sort of has a tendency to turn into a hybrid GM/Squat as you need to bend the knees more to get to parallel.
aye i hear ya on that, but i keep it good GM technique always

[uk machine]

OHP:70KG 5,5,5,5*,4**
Dips:5x5
CGIB:70x8x4
*One push press here
**Hardest, but best rep ive done in ages.if that makes any sense.i battled hard with this rep for about 10 seconds, but got the beotch! felt pleased after
great progress in the ohp imo, better 5x5 than last time with 70kg, progress is being made.after OHP i was spent, but after dips i was a gonna.early session dont really mix with me, but im planning to return tonight aswell. im off to bed now, ah being a student is so hard :033:

[Scourge]

Not bad at all...

[uk machine]

appreciated..

[Scourge]

When you maxing on the OHP next?

[uk machine]

might be a bit hopeful but when i get 5x5 with 80kg i think ill will max.

[Scourge]

might be a bit hopeful but when i get 5x5 with 80kg i think ill will max.
Not for a while then (I hope).

[Tricky]

5x5 @80 will be quality.

[uk machine]

SoG and tricky, both your comments are true

[uk machine]

went gym again. did a pumpers dream routine laterals, flyes, pressdowns and even a cheeky set of cable crossovers. allm were for 10-12 reps drop twice. also did a hard 20 mins on the x trainer.

[Tricky]

how come?

[uk machine]

cardio, i consider 10+ reps cardio and i need to lose weight. i think twice a day sessions are good for cutting a bit.

[666]

Don't forget that exercises like lateral raises don't recruit that many muscles, so you won't be burning off too many cals doing them... Wish I had time to train twice a day.

[uk machine]

Deadlifts:140x5,160x1,180x3,190x1,180x3,140x8,8,
Sumo:100x5,120x5,130x3,140x3,155x3
Shrugs:60x10,100x10,120x8x5
Power shrugs:130x5,140x5
5 chins 5negatives
Core work:Back extensions, side bends, inclined sit ups with iso hold

Not as good as hoped, although beltless, everything on deads felt heavy. been upping the cardio, so maybe down to thar.Too ****ing hot today aswell, shrugs are improving nicely. Was struggling with these but 120kg is starting to feel light, which I know it should but im just a pussy. Mastering the hook grip now, awesome, don’t hurt at all.

[the block]

with the power shrugs how do you make sure that you keep your keep your arms straight? what do you do - go onto tiptoe - violently?

[uk machine]

my arms bend a little but thats from momentum, yeh go onto calves quite agressive, meant to help with DL lockout. i think it would be hard to keep them perfectly straight.

[Black Knight]

Deadlifts:140x5,160x1,180x3,190x1,180x3,140x8,8,
Sumo:100x5,120x5,130x3,140x3,155x3
Shrugs:60x10,100x10,120x8x5
Power shrugs:130x5,140x5
5 chins 5negatives
Core work:Back extensions, side bends, inclined sit ups with iso hold

Not as good as hoped, although beltless, everything on deads felt heavy. been upping the cardio, so maybe down to thar.Too ****ing hot today aswell, shrugs are improving nicely. Was struggling with these but 120kg is starting to feel light, which I know it should but im just a pussy. Mastering the hook grip now, awesome, don’t hurt at all.

Are you using hook grip for your heavy deads? How did you go about adopting this grip coz Im interested myself but dont know anyone else who uses it?

[uk machine]

not yet for the deads! im starting on the lighter stuff first ie shrugs first cleans deads,etc. my grip will still need bringing up for hook deads, but i highly recomend the hook grip, works a treat :035:

[uk machine]

Push Press: 60x3,80x3,90x3,100x2,2,2,2,80x5
OHP:70x5
CGBP:90x5,90x5,60xshit loads
Lateral Raise/Plate raise:12/20kg Lots of reps here
cardio:row sprints, 10 minutes on bike
ok session.got rep prs with 100kg, first rep on all PP felt easy then my sweaty hands lead me to losing my balance, my wrist hurts a little aswell. tried doing some strict, but it was so fooging hard i left it. rest of sess was normal.

[the block]

how much of a push (leg drive) do you employ with the push press? is it a good way to get your strict OHP up?

[uk machine]

a fair bit of leg drive is employed, but not as much as it should. i know this cus i could hardly press 70kg, whereas it was puiss easy before.ive heard it does help with ohp, according to welshdragon and several others at mt. for me im going to employ it a bit more often,mainly cus it will get me used to handling 100kg so when the day comes i ohp press it wont feel as heavy. got a few stares, cus 2 plates a side on bench means you must be juicing, and if your putting 2 plates a side overhead, must mean you make ronnie coleman look like he takes panda pops for roids :021: :029:

[Scourge]

I find something similar - Even if I can't strict press a weight, just a fraction of a push will let me smoke it. Funny that - I expect (in my case at least) it's 'cos the extra speed carries the weight straight through my mini max.

[uk machine]

yep spot on! in fact you can be very good at push press if you do powerlifting in my opinion, without really traing it that hard. squats will build up the leg drive, and then the triceps, which are trained hard in pl style bench, to press out. i got a lad on msn from fi.net, he is shite at pressing, barely 100kg bench.but puts 125 overhead,and his squats are well into the 200kgs+.and get this hes only just turned 18. i think a salute for squats is in order!! cant wait to start hitting them hard this summer

[uk machine]

Squats:110x5,120x5,130x5,135x5,145x5
Sumo Deads:110x5,117.5x5x5
Calf Raises:1x10,4x8
Row Sprints:6
Stepper:11 Minutes

Started new routine today. squats felt heavy cus i aint been doing heavy squats in a while, ive box squatted and done GM recently, but this dont comapre to heavy squatting imo. grinded them out in the blazing heat today. switching to sumo for the moment, for a change and because i feel them in legs more. cv im building it up slowly, an extra sprint and minute each session till i feel its affecting gains. ill post up routine in a bit becasue i aint finished it yet.

[Rogue_zero]

squatting in heats always a killer. Not tried sumo

[uk machine]

sure is! the first couple sets felt hard, then it was ok. def heat! trying sumo to stregthen up weak areas. quite a lot of ppl praise in PL because of the short ROM, but i find it quite hard.it gives the back a rest so all good

[uk machine]

PP:60x3,80x3,90x3,100x3
OHP:70x5,75x3,77.5x1,70x5,60x12
Dips:40 total
Lateral/Front/Rear Lateral
Forearm work (viva la pump!)
20 mins hard cardio

ok session.PP were easy, but ****ed me up for OHP and dips especially had to do the dips in random intervals.

[Scourge]

sure is! the first couple sets felt hard, then it was ok. def heat! trying sumo to stregthen up weak areas. quite a lot of ppl praise in PL because of the short ROM, but i find it quite hard.it gives the back a rest so all good
Not sure if the ROM is the main reason people use it. I prefer sumo because it shifts the emphasis of the lift away from my weak areas (legs) and onto my stronger areas (post. chain).

[uk machine]

is it not the other way around, i def feel it in the legs more than conventional :confused: oh yeh my upper hams and glutes are sore a little so maybe hits this part more??

[Tricky]

I found same as UK M when i tried sumo (...only tried for 2 sets TBF) - LESS taxing on PC than conv.

I guess it depends how you pull conv. d/l's....if you pull more with the legs or with the back.

[Scourge]

By legs, I really mean quads, as your hams are part of the post. chain.

I think that, performed correctly, conventional deadlifts use more legs and less post. chain. The problem is when you get your hips too high too early, your back has to do a lot of work to get the weight back into position.

Meanwhile, on the sumo deadlift, your legs are almost locked out to start with, so you're not going to get much help from them, except to break the weight off the floor. After that it's all post. chain, but it may feel easier on your back because you start in a more advantageous position for engaging the relevant muscle groups i.e. with your torso more upright at the bottom of the lift.

Just my thoughts. Haven't deadlifted in a while though, in all honesty.

[uk machine]

yeh i suppose it depends on how exactly you pull conventional, how your proportioned aswell? i have really short arms compared to my height and so i have to bend down quite far anyway whilst doing deads so this may account for why i feel conv deads, for me, hammer the posterior chain more. TBH i cant comment on whether for me quad involvement is less or more, because i can count the number of sumo sessions on both my hands so time wil tell, as i plan to do them for a while now

[Scourge]

yeh i suppose it depends on how exactly you pull conventional, how your proportioned aswell? i have really short arms compared to my height and so i have to bend down quite far anyway whilst doing deads so this may account for why i feel conv deads, for me, hammer the posterior chain more. TBH i cant comment on whether for me quad involvement is less or more, because i can count the number of sumo sessions on both my hands so time wil tell, as i plan to do them for a while now
I got long ol' arms... Good for my deads, especially with the sumo stance, but not great for my pressing.

[Tricky]

*someone didnt know the hams were part of the PC* ....what? It wasnt me. IT WASNT ;) :040:

[uk machine]

Shrugs:100x10,120x8,125x6x4,100x10,60x25
Lat Pulldown:170x8x3,150x10x2
BB Row:60x10,80x10,85x8x3,60x15
Back Extension:BWx10,+10kgx10,15kgx10,20x10,15x10,10x10 ,BWx10
BB curl:50x6x3
DB curl:18x8x2
X-Trainer:30mins

tired today. just did a pumper session.cardio was quite hard.

[666]

Are those pulldowns in lbs? 170kg for those reps would be awesome! In fact, 170kg at all would be awesome.

[uk machine]

lbs mate! kg and i be wanting a back so wide that ronnie coleman would pisshimself

[uk machine]

ghey sess
Bench:100x5,120x5,122.5x3,110x3
Incline DB:34x8
Tri Pushdowns

shoulder starting ****ing playing up, weak ass weights, prob from cv and reduction in carbs :022:

[Tricky]

weak ass weights, prob from cv and reduction in carbs :022:
I hear you brother...toss isnt it.

[uk machine]

back home, shitty dial up ****s me off so bad i dont bother coming on much. ah well heres today sess
not doing flat bench till after my hols, concentrating on OH strength now, so decided to do a max sess to asess where im at
Bench:Barx30,60x5,60x5,100x1,120x1,140x1,150x0 so fooking clsoe!!! :mad: *100x8
incline 80x10x5
pec dec, pumper shit.cuffs playing up so called it day
*140kg easily the easiest and fastest time ive done it fooking flew up!! :025: would have got 150kg imo, but had to have spotters on each side to lift off, one spot touched when i was coming thro sticking point, threw me off balance and i couldnt do it. twat! :011: will try an update when poss lads

[uk machine]

I hear you brother...toss isnt it.
yep. the only thing more ghey is the lad i knew that was recently on strictly come dancin. fag

[uk machine]

started work on friday night at lynx. ****ing the most intense grafting ive evr done. felt physically ill due to heat after. and this was a night shift!! i had planned to use a 12 week dead routine that i got off net, cant remeber where, but i was too shagged to do all the reps required, ****ing failed at 4 reps at 150kg! ****ed it off and did other back shit. i think ill change to the ed coan cus this routine involves too many reps at shitty sub max weights. it went something like this, sat afternoon.
DL:60KGX10,105KGX10,120X10,135X10,150X4!!!ARRGH!! **** ****
SHRUGS WITH 120KG
BB ROWS 80KG
LAT PULLS
PREACHER BICEPS
ALT db curls
abs/back extension supersets
shitey shite shit sess. will need to re think routine

ps a gal i sorta know is now working at the gym i train at, had a go at me for not putting the clips on the bar at 60 ****ing kg. its nto as if i was gonna hitch it up ala diesal weasel style and let plates fly of each end.ffs. thinks she runs the place when all she does is tell newbies that cables are good for toning and other crap advice etc etc i told her fack off, joking, went an got manger and i was issued with a warning.wtf. really riled me, totally put me off sess aswell. rant over.

[Scourge]

Should have one-hand snatched it.

Or trod on her foot while you were putting the collars on.

[Rogue_zero]

ps a gal i sorta know is now working at the gym i train at, had a go at me for not putting the clips on the bar at 60 ****ing kg. its nto as if i was gonna hitch it up ala diesal weasel style and let plates fly of each end.ffs. thinks she runs the place when all she does is tell newbies that cables are good for toning and other crap advice etc etc i told her fack off, joking, went an got manger and i was issued with a warning.wtf. really riled me, totally put me off sess aswell. rant over.

do as your told!!! mate of mine (member of the gym for nearly 10 years) swore while doing a max deadlift. Woman in the cardio area (gym member prob less than 1 year) complains and mate thrown out! WTF!

[the block]

diesel weasel! lol! that muppet... there's a whole thread dedicated to him on FI

[uk machine]

ohp press:60x5x70x5,80x1,60x10,70x3x3,60x10x2
Feet Up,flat back, 3 sec paused benching;90x5x3
Cuff work,Lateral raises.

12.47am thursday morning cv
30 hour running from old bill

****ed work off now, just too tiring for 5 note an hour.shitty agency work. so went on piss big styley, got scrapping with some ****s and was chased for ages! arghh. i thought i had a ok arch, but maybe not. the benchin was a joke, plus after ohp, still felt light. need to up weight on these.

[uk machine]

do as your told!!! mate of mine (member of the gym for nearly 10 years) swore while doing a max deadlift. Woman in the cardio area (gym member prob less than 1 year) complains and mate thrown out! WTF!
ill bear it in mind, dont wanna upset the pumpers :021:

[uk machine]

Should have one-hand snatched it.

Or trod on her foot while you were putting the collars on.
spittin on her would have been better

[the block]

why the (gay,pumper) BB style benching?

[uk machine]

cus im in the race for 100kg overhead trying to get that up mainly, plus heavy ohp and bench were starting to wreak havoc with my cuffs. plus it hits the bottom part for chest best, where im weak. i can lock anything out, tris are good

[Tricky]

12.47am thursday morning cv
30 hour running from old bill

~~~~

[uk machine]

Incline Bench:100x5,5,5,4,4
Reverse grip bench:60x5,80x5,5,5
PC primer sess 60x5x5
bi's

rgbp was awkward an i dont think it did much, except put me at risk of injury via dropped bar. was nice to change it up tho. PC form felt really good for some reason was trying to dip under more and it seems to be coming on :016:

[the block]

how do your shoulders find incline? it was you who was saying he had sore shoulders/rotators - yes?

whats pc primer? do you paint it on your lower back and arse?

[uk machine]

lol.yes i have been having rc probs, nothing major just aching, and it werent prob the best choice of excercises today.thats what u get for no planning.lol at primer bit, i didnt know how to put it.its just my way of saying gettin back into an excercises :035:

[LA]

ohp press:60x5x70x5,80x1,60x10,70x3x3,60x10x2




Awesome ~~~~~~

[uk machine]

thank you lactic. the 80 was actually was a real **** tho, felt heavy straight away. wiggled like a spaz on it lol. that was done after work where i basically upright boxes all day, and ive come of creatine now so im still chuffed with it. the high volume was cus i hadnt done strict pressing for a while, but doing pp instaed. it had a good carry over, very good infact, much better then doing incline bench for a while say, instead of doing flat bench, then trying to do same weight u were pumping out before u stopped doing flat bench. if u understand what im trying to say, lol. :)

[Man of Steel]

I thought you were starting Korte's 3x3?

[uk machine]

thought i replied, ah well, MoS I was doing it, then i ****ing went and strained me back. just doing rehab work at the mo. pissed off

[uk machine]

ah first session back really.
DL: 20X10,60X10,100X3,130X3,150X3,170X1,140X3,180X1
BB Rows:60x10,70x10,80x10x2
Cable rows
BB shrugs:100x10xlots
Hammer Curls:20x10x3,17.5x10
Barbell curls:40x10,50x6
some core.
traps are sore, feels good to dead again

[Narc]

back ok then?

[Robert]

ah first session back really.
DL: 20X10,60X10,100X3,130X3,150X3,170X1,140X3,180X1
BB Rows:60x10,70x10,80x10x2
Cable rows
BB shrugs:100x10xlots
Hammer Curls:20x10x3,17.5x10
Barbell curls:40x10,50x6
some core.
traps are sore, feels good to dead again


huh?

[uk machine]

narc, yeh back held up good. the 180 is 30kg below max so not too much bother. rob im confused, do u want to know why i did 170x1 then 140x3 then 180kg? if so was a crappy attempt at the wave method. once i did the 140kg it was so light i had to see if i had it in me

[LA]

Good to see you back lifting.... with the usual BIG session!!

[Rogue_zero]

nice work there mate

[uk machine]

thanks guys

[uk machine]

OHP:5X10 60KG
CGBP,(Thumbs):60X10,70X10,80x10,90x5,100x1
Laterals
Tri Pushdowns

Pumper reps today,off on hols in a few days gotta impress the beocthes :016: felt well out of groove on bench,the 100kg was just to see if i could still do it easy really

[uk machine]

yesterday did some mincy squats 140kg flet like a ton :022:

today
DB bench:40x10,45x8,50x3,40x8
Incline Bench:80x10x4
Pec Dec
lateral raise:12.5x10x3
Bradford press:50x10x3
Overhead DB extension:30x10x3,40x10
CGBP:60X10,80X8,70X8
Tri Pushdowns:stack

On holiday tom.last of pumper sessions :045: time to rest. have a good week everyone, ill be getting so drunk ill make oliver reed look like the pope :030: :030: :029:

[uk machine]

YEH, Back of Holiday now.Had a complete week off, ate shit loads at the hotel buffet, and was itching to get back into it today. did absolute shit all excercise on holiday, not like some jokers who obvioulsy dont work out normally doing press ups by the side of pool. Right heres the plan

Day 1. Coan Philppi Deadlift routine
Day 2,4,6 Smovlov for OHP, 3 weeks. Then reasses
Day 4. Low volume Bench, medium weight something like 3x3 or 5x3, to keep groove.
Day 6 5X5 Squat,5x3 Pause squat, 3x10 on leg press,front squat or zerchers
rest as needed, eating at all other times, only stopping for shits
im gonna ****ing stick the plan now, allways wonder off.
some of u might say smovol is wrong for ohp, but **** i dont care i want 100kg strict.will change routine for ohp after 3 weeks

[uk machine]

Coan/Phillipi
75%x2

Deadlift:20x10,20x10,60x10,100x3,120x1,140x1*, 157.5x2

Speed Deadlifts:8x3 at 120kg

Circuit:
SLDL,BB Rows, Underhand grip pull down:3x8

Weights Used Respectively
100,70,Notch 8

GM's:3x8@70kg

Mate came in, doing PP. Showed little technique and ended up dointg a few with him
PP:60X3, 80X1,90X1,110X1
Brutal workout.
-Deadlifts ok, no belt at all today
-Speed deadlifts were meant to be 127.5, but it werent fast so used 120kg
-Circuit weights were easy, need to get 2 bars loaded up for this routine. too much effort changing the weigths between sets
-GM are meant to be in circuit, but it just aint viable to do so, cus id be running all over gym.Plus allows me to concentrate on weight and back better.
-PP were ****ing awesome today, although i think they may be more Push Jerks now, as im learing to dip under a little. spotters commented on speed of bar,couldnt beleive it myself :045:
-im hungry must eat
Plan for next session
Use 110kg for sldl, 82.5 for BB rows, 80 for GM, Next Notch up on Pulls

[Scourge]

How much push on those presses?

[Narc]

This should be interesting to watch

[666]

Awesome plan, be impressed if you manage it. Quality PP.

[uk machine]

How much push on those presses?
im not sure if u mean how much leg drive, or pure pressing power. but since i read a thread over at jesse marundes site regarding log training several ppl said really exagerate the leg drive so yeh i say a lot of it is leg drive, then tri lockout, which is in my favour cus ive allways seem to have a good lockout

[Rogue_zero]

nice!

[uk machine]

Awesome plan, be impressed if you manage it. Quality PP.
cheers. must be the longer than normal layoff from training.normally if im backing off from training it will be like 5 days or lower weights, not a complete week of doing jack all but eating. for next max outs i think ill try it.
im really gonna try and stick to the plan

[uk machine]

nice!
ta.only a few hundred kilo till i catch ur totals :( ;)

[uk machine]

OHP:57.5x9x4
easy nuff, so did bi's aswell
BB curl:barx20,40x5,50x5,60x5*
Cheat Curls:70x5
*Last 2 cheats
100 leg raises
easy does it, this program shud be gettin harder soon so just glad it was nice today

[uk machine]

OHP:5X7@60KG

Tricep Extensions

That it nice and sweet today :034:

[uk machine]

weird sess.meant to have done 5x5 squats today, with 110, 120,130, 135,145, but like a spacka forgot so did
60x10x2,100x3,120x1,140x1,150x1,160x1,170x1,140x5
then the 140 just felt like a ton so decided to take it 100kg and just do a couple of technique sets. ive been trying to improve form over the last year, and whenever ive squatted this year, which isnt much cus of ****ing uni gym and been tryin to put my arse out and spread the floor with my feet.and pushing abs out. these seem to have come on so i tried the lower bar placement.now to me it allways looked really uncomfortable and i just never got it. but for some reason it just clicked and i felt good squatting. so did more squats
100x3,120x3x3 ****ing joke now flying off my back 130x3x3,140x10wtf rep pr (decided to belt up for this set)
at a crossroads now my 1rm should be higher so therefore my planned weights shud be too light now. my train randomly for squats for a while and establish a 1rm in a few weeks then go again. hmm i need to ****ing stop typing...

[Rogue_zero]

nice session there. I like days when it all clicks in place. You just dont wanna stop

[uk machine]

cheers rogue. yep i didnt wanna stop was loving my new technique :029: did have a goal of 200kg squat by the end of year, but that shud?? be easy imo if i keep it up 220kg cud be poss, but will see :045:

[Rogue_zero]

if you belive it will happen it will mate!

[Tricky]

what did u change Mike ?

[uk machine]

tricky for some reason i learned how to do the PL style low bar position. used to have on the base of neck now it is more like on the line of my rear delts if u get me. it makes a lot of difference. if u were to compare the squat vids on irongame to most lifters in a gym u can see the difference. took me ages to figure it out. it sort of looks like ur literally having to hold the bar up. after saying all this technique still needs pratice. might try and focus widening my stance a little, but not like the westsiders split stance 2 inch ROM :D

[uk machine]

Not good today, got ****faced sat night and didnt recover enuff for tuesdays sess.

Coan/Phillpi Routine sess 2
DL:167.5x2
SPDL: 130x3x8
then it got ghey ghey from here.Im meant to circuit from here. bumholes galore in gym. so couldnt do it. will be repeating this session as it was shit.

SLDL:120x8,6,4 what the fook grip shot.

GM's:80x8x2 Hard!

OMG, poor poor sess. will be doing this again next. need to do grip work b4 next sess. OHP today hope that goes better

[Tricky]

thats sommat im gonna be working on when my back is fixed too, i seen GA use it to great effect. Also, dont sweat the session, drink is more important than lifting anyway ;)

[uk machine]

Also, dont sweat the session, drink is more important than lifting anyway ;)
damn right it is :D

[uk machine]

Yesterday
OHP:65x5x7
BB Curl:50x5,50x5,55x5x2,60x5
Rear Delts
20 mins cv

-OHP was v.easy, and so it should be. did all reps as explosive as poss, and paused a a lot of them

Planned today
OHP:67.5X3X10
SKulls
Core
30 mins cv

[Narc]

We'll see if you're saying that next week when it's 75 on the bar :035: :077:

[uk machine]

lol. was thinking of putting it up by only 5kg cus the shoulder girdle is smaller than the muslces used in the squat, but ill give it a shot :025:

[Narc]

Are you doing it with your true 1rm? and are you using the exact percentages or rounding down a little?

[uk machine]

yep, using 1rm of 80kg and using exact % so far.today shall be last day of the first week. note also im not doing the days as stated mon wednes fri and so on.. im just doing the sessions whenever my shoulders feel ok

[Narc]

Cool, i'm surprised you're finding it quite so easy, the first week looks doable for sure, but not easy, pretty much what you'd be able to get at that percentage with a little left in the tank at the end

[uk machine]

Thanks Narc

Fridays sess

Squats:20x10x2,60x10,100x3,120x1,140x1,160x1,170x1 ,180x1,190x1 New PR!!!!1,140x5x3,****ed now.
Paused,Speed squats:100x3x5
Leg Press:1plate a side for 10, added Plate repeated till 7 Plates a side
Back Extensions

This Low Bar malarky is fooking great, 180 was old pr and it flew up so had to get new pr today whilst ijn the mood, ill back down and do triples next time then see how i feel. want 200kg min in two weeks.i plan to go on creatine soon and i allways get good results off that so maybe 210 before i go back to uni in septmeber.

[Rayza]

Brilliant squatting mate :026: A 200kg Squat will be your personal bitch soon.

[LA]

Awesome!!!

[uk machine]

cheers lads, ill record the 200kg for def and upload it

Today
25 mins xtrainer

Bench Maintaince

CGBP:60x10,80x5,100x7*,110x6*,100x3

Floor Press:100x5,110x5

DB Curls:17.5kgx15x3

Leg Raises
*Rep Prs
Another good session. On a high at moment. Floor Press was awkward and light but ah well. Must rest now, gonna go rugby training tuesday and have few run outs in pre season games. Nothing too serious, purely for cv, nothing to do with the beer drinking afterwards :040:

[Icepick]

Some solid progress here

[Tricky]

yep, 200kg is a quality squat whenu get it.

[uk machine]

ta

[uk machine]

OHP:60KGx9x4
40mins CV

- Short sess
-OHP was too easy, but i should be tripling just under my max in a few week so i just gotta be patient.

[Robert]

Training is going well, Mike.

[uk machine]

cheers man, it is.

[uk machine]

Coan/Phillipi Session 3

DL:60x10x2,100x3,120x3,140x1,160x1,(Belted up now) 177.5x2
Speed Deadlifts:140x3x6
Circuit 1
sldl:110x8,BB Row:82.5x8,Close grip lat pulldowns:notch 9
Circuit 2
120x8:82.5x8:notch 10
Circuit 3
120x3:82.5x8:notch 9

GM's
90kgx5 (thought my eyes were going to pop out!!)
82.5kgx8x3 (fooked by now, but grinded them out)

Todays treat for good session!
Hammers:20x5,22.5x5x3

Good Session. Conditioning on circuits improving, allways good sign.
Hot as **** in gym.
grip failed a few times on SLDL, but getting better.
GMs, tried to do 90x8x3 but just too hard after deads rows etc, still rep prs with them!
rugby training tonite. need to eat :040:

[666]

Nother good session big fella. If I were you though, I'd put those GMs before the circuits - I'd much rather have the extra energy to do them than the circuits as they're not the best exercise to lose form / get stapled.

Also, if you're almost squatting 200kg, I'd have thought your GMs would be higher than that?

[the block]

GM's are a rite bitch! but good progress overall machine-man! and i also advocate your idea of a treat - hammer curls!

[Rayza]

Why are hammer curls a treat :017: ?

[uk machine]

Nother good session big fella. If I were you though, I'd put those GMs before the circuits - I'd much rather have the extra energy to do them than the circuits as they're not the best exercise to lose form / get stapled.

Also, if you're almost squatting 200kg, I'd have thought your GMs would be higher than that?
Yep my GM is crappy. But, im not too sure how to do them properly so i err on the side of caution. I do also do go to at least parrallel on them. On the ed coan routine, it states that GMs should be last. the first four weeks are all about conditioning the lower back, it says anyway. but i like your thinking and yeh i will next time do them after deads first and try an get better numbers!!! thanks man :023:

[uk machine]

GM's are a rite bitch! but good progress overall machine-man! and i also advocate your idea of a treat - hammer curls!
cheers mate.good to see u back :035:

[uk machine]

Why are hammer curls a treat :017: ?
cus its a biceps movement, and biceps should be put under the 'filth' section of a PL vocaburaly (spl?lol) :p

[uk machine]

On a side note, rugby training was hard but fun. it will get my lardarse into shape in no time. im aching to ****. might go gym and do some light cv and back extensions, but thats bout it for today

[Tricky]

im aching to ****.
do you want the number of a good hoe ?

:058:

[the block]

you can get more than a hoe right heeere: http://www.greenfingers.com

[uk machine]

lol,nice block and tricky! :D

Todays session
Got roped into a ego boosting bench session,grrr.

Bench:20x10x2,60x5,100x3,120x3,130x2,140x1 (slow, touch and go but otherwise fine) 120x5,100x7 out of puff now

Push Press:80x3x2,100x1

thats all folks! :027:

[666]

Nice benching.

[the block]

great benching. git.

[Robert]

word. great stuff old chap

[Icepick]

nice bench

[uk machine]

thanks lads, chest is sore as hell. **** flyes. :025:

[uk machine]

random today
Hang Power Snatch:20x3,30x3,40x3,50x3,60x3
40mins cv

lightish session feeling beat up. squats are prescribed this weekend so saving up for that. snatch technique was the name of the game today, thought i may aswell inculde them being as im gonna start playing rugby again, to increase power etc

[Black Knight]

What position do you play, Mike?
Union or League?
I played Union myself a good few years back (blindside flanker) 'till injury put paid to it.

[uk machine]

only one posisition for a lardarse like me, tighthead prop!!! plus its one of the posistions where my weight and strength help, rather than hinder. all other posistions involve far too much running :040:

[uk machine]

ps im a union boy, even tho im living up north

[Tricky]

rugby is cool as long as the injuries and knocks dont end up ruining your lifting

[Fred]

yeah pmsl, first time training in 3 years or so and some **** stood on my leg with his boot and mangled my quad :( that fookin hurt

[uk machine]

yeh im a bit concerned about that tbh.seen some nasty injuries.
todays session done with a hangover.

Gay gym instructors werent there so set up a box using the aerobic steps.

Box Squats:20x10x2,60x10x2,100x5,120x1,125x1,140x1,160 x1

Took step away, went for beltless pr
so took 180kg for a ride, easy enough, then 160x3

Back to box squats:140x3x5 easy and quite quick

Hips starting to hurt now. Plus the quads are threatening a divorce so did some oly squats:100x10,110x10,120x10 felt a bit out of groove for these.

Rack Pulls:60x15,100x15,140x15,(belt on),160x5,180x1,140x5

Leg gurls:2x10
Inclined situps:5x10

ok session feeling a bit ****ed from night before. first time doing rack pulls, felt weird a bit, didnt seem like a deadlift if you get me.the high reps were cus ive been reading dave tates article on squatting and high rep partial deads are great for the hams.

[666]

Good session - big volume.

[uk machine]

cheers mate.it didnt feel like a big session tho, but when i look back yeh it is

[uk machine]

Coan/Phillipi Session 4

Deadlift:

Warm Up (All beltless):barx10x2,60x10x2,100x3,140x3,160x1,180x1 (Quite quick, speed deads must be paying off! :033: )

Work Set, Belt On:187.5x2 (Felt ok)

Speed Deadlifts: 150x3x5 (Some were fast as ****, some werent. the ones that werent i wasnt concentrating enough)

Then taking the advice of 666, did GMs first.

GM:
Warm Up: Barx10x2,40x5,60x5,80x1,
Belt on
Work sets:90x8x3
These were hard. Depth were to parrallel so all is good. Just thought these must be putting my squat up loads, dunno why i didnt think of it before. Will include these more often after this routine, as it should be higher.

Gym got too busy so couldnt do the circuit.Was the Last session where i do the circuit anyway so good riddance to cv :040:

SLDL:130x8x3
bb rows:90x8x3
Lat pulls:Notch 10x8x3

Fooking shattered after that. Good session again. im really liking this routine at the moment. sensing a good prs after im finished with it. :032:

[Black Knight]

Very good session mate, though Id expect a heavier GM with your squatting ability.

[uk machine]

Cheers mate, yeh looking at some % the other day. Stated that your GM should be around 75% of your squat which equals 145kgish. ****, bending over with that on my back scares me a little. suppose you could say its a confidence thing. i was SLDL 130 for 8 easy, but the gm just feels totally different i dunno, hopefully itll be up lots soon. better to play it safe i guess,esp with gm

[Black Knight]

Cheers mate, yeh looking at some % the other day. Stated that your GM should be around 75% of your squat which equals 145kgish. ****, bending over with that on my back scares me a little. suppose you could say its a confidence thing. i was SLDL 130 for 8 easy, but the gm just feels totally different i dunno, hopefully itll be up lots soon. better to play it safe i guess,esp with gm
Very wise :038:

[666]

I'm the same - my GM is v. low for my squat (highest working set is lower than my squat warm-up sets!), weak glutes perhaps. Plus the fact that the bar seems to slip all over the shop does little to give me any more confidence.

[uk machine]

yeh im same 666.

Paused Bench (aka ego destroyer):100x5,110x5,120x3,130x1
DB shoulder press:3x10 with 20kg

nothing special here. spotter messed up handoff and tweaked shoulder.plus too lazy. squats tommorow

[uk machine]

Ssquats:20x10x2,60x10x2,100x3,140x1,160x1,180x1,14 0x8
Front Squats:60x10,70x10
BB shrugs:60x50,80x25,100x12,120x6

My hip is killing me squats felt heavy as shit. time to deload. :019:

[uk machine]

fitness:5 mins bike,1 mile run, 20 mins xtrainer,20 mins on travelator,
Bench:60kgx25x4
Shrugs:60kgx25x4
Obliques on back extensions

great gayboy session
**** me these are hard, but im thinking if i wanna cut up a little this week might as well keep doing powermovements, but with higher reps.

[666]

TBH, don't reckon doing those weights is going to do you any good for cutting. Might be better off doing tabatas if you want to use weights.

[GoldenArrow]

25 sets of 4 eh..

[PikeKing]

also check out my barbell complex of doom

[uk machine]

666: Well im not really clued up on cuttin losing weight etc. but those got me breathing real hard so i guess itll get me in shape cv wise. its only for this week.
arrow: opposite way round mate

did a random high rep sess.
Oly squats:20x10,30x10,40x10,50x10,60x10,70x10,80x10,9 0x10,100x10
these were done straight afetr each other, as long as it took me to put weight on the bar. so hard on the cv system!
Tricep supersets:Push downs, Overhead db extensions, CGBP
Leg Raises

Got me breathing a bit today. hip is better with olys may swicth back. training tonigth

[the block]

all those squats with no rest is proper hardcore! go you bodybuilder you! feel the pump BABY!!!

[uk machine]

cheers, ithink? those squats didnt give me a pump at all to be fair

[the block]

you think right. its not easy doing set after set of squats for 10 reps. quite demanding. (end of brown nosing - over and out)

[Black Knight]

For the purposes of conditioning have a go at the *'Bear', Mike. I fancy giving it a go myself in the near future.
*http://www.fortifiediron.net/invision/index.php?showtopic=25803

[uk machine]

got pissed as a fart last night, then went to the local quarry and lifted some rocks and generally got really muddy heres a pic.god im bored!
http://www.warwickshire.gov.uk/Web/graphics/Graphics.nsf/graphics/Judkins+Quarry+(medium)/$file/xJudkins+Quarry+(medium).jpg

[uk machine]

For the purposes of conditioning have a go at the *'Bear', Mike. I fancy giving it a go myself in the near future.
*http://www.fortifiediron.net/invision/index.php?showtopic=25803
yah cheers knioght ill give it go soon

[666]

went to the local quarry and lifted some rocks

Old school!

[666]

Last time I had a strength competition when pissed it was with an oil rigger on some tiny island off the coast of scotland. Squatting his fat mate and lifting picnic tables overhead went fine, deadlifting a truck didn't workout quite so well for me. He couldn't do it either so I'm not that gutted.

[uk machine]

cheers. but i wished i didnt ive walked mud all in the front room.mums going mad as we have only just had a new carpet :025: ruined pair of jeans aswell. weird thing is i did it on my own, got really was fooking steamo last night. might go nad do some deads today as ive just read the finish deadlifting secrets.

[uk machine]

Last time I had a strength competition when pissed it was with an oil rigger on some tiny island off the coast of scotland. Squatting his fat mate and lifting picnic tables overhead went fine, deadlifting a truck didn't workout quite so well for me. He couldn't do it either so I'm not that gutted.
haha.i love stories like these. funniest moment ive had i reckon was when i was at es paradis water party, picked up some skinny smackhead, (he asked me too :017: ) and chucked him into a group of gals, causing one of them about to drown :043: :029:

[666]

He he! Got plenty old pissed war stories from Uni, a few of them from that same trip. The next night, 3 girls decided to go skinny dipping in the Atlantic at 2am in September, which I thought sounded like a great idea so I got nekked and we all started running for the sea. Being faster than 3 girls covering their privates, I was in front and didn't realise they'd stopped after about 20 yards. Nor did I realise the tide was out (there being no light pollution that far away from civilisation), so I was running for a good minute before I tripped over the sea and landed face first in freezing water. This sobered me up pretty quickly, and on the lonely trudge back to the pub I realised that it was a stone beach and my feet were mangled and bleeding all over the place. Then I found out that my clothes had miraculously ended up behind the bar and I had to go in dripping wet in my birthday suit and ask the waitress for my clothes back! Happy days... The uni medic even believed me that I was too wrapped up in my field research to realise the damage I was doing to my feet and let me off a couple of lectures!

[uk machine]

lol.nice!

[uk machine]

well went gym started off shit but got better.

Deadlifts:60x10x2,100x5,140x1,180x1 (like a ****ing virgin deadlifter, totally forgot how to pull :013: left it there)

Power Cleans:60x5,80x3,85x3,90x3,95x1,100 (PR for me fianlly got over mental block on this weight :035: )

BB Rows:60x10,80x5,90x5,100x5,105x4+1 Rep PR's!

DB rows:35x6,45x6x2,50x6

GM, Feet together:60x5,80x5x2

deload week this week so took it easy, bit pissed bout deads ****ing flet shit. Power Cleans were ok, im good off the floor but i cut short my pull a lot, need to pratice the shrug explosion shit. GM were light this week, giving the lower back a chance to recover.DB rows ill keep to 45 whenever i do them next and try to do with full strictness and ROM as the 50s werent, although by far better than any of the bbs do :kinky:

[Narc]

Nice cleans

[Black Knight]

Nice cleans
Agreed.
What helped me past 100 was to work on speed and hip thrust (ooer missus)

[uk machine]

cheers lads. yeh knight i need to pratice the hip/shrug extension.

todays session
Bench:20x10x3,60x5,100x5,120x5,130x1,140x1,100x12, 110x5
DB bench:32.5x8x3 ( pausing at chest and going for stretch, explains gayboy weight)
Skulls
Pushdowns
BB gurls

really trying to pratice ze arch on bench. had my water bottle underneath my back to enforce it.takes a little getting used to but seems good technique.

[Black Knight]

What sort of top do you wear-does it grip the bench? Do you chalk the bench at all?
I find it makes a difference but maybe Im a sweaty b@stard!

[uk machine]

nah i dont use chalk, never have. i presume it would help loads? but i go by the saying u nevr miss what uve never had so until i do ill never know :011: not allowed it at my gym. wear just a normal each time.maybe it could help loads cus i too am a sweaty fat ****! :046:

[uk machine]

did a smallish sess

PC:60x5x2,80x5,90x3,100x2,80x5
bench:100x5,120x5

thats about it

[Tricky]

so you dont even chalk up your hands for your deads?

[uk machine]

so you dont even chalk up your hands for your deads?
no. never have :011:

[NJ]

Might be worth having a look at a product called 'Liquid Chalk' if you feel that it might help you,i use it because we can't use actual chalk in our gym.It's loads more expensive but you could only use it for deads i suppose to make it last longer.
I posted a review of it : http://www.iron-city.net/showthread.php?t=885

Been using it for about 2 months now and its not bad.My lifts are'nt anywhere near yours but it helps me keep a grip of the bar

[Narc]

Aye it's good shit, my bottle's been going ages

[Fred]

where do you get yours from? i got mine off ebay and cant find it on there since...

[NJ]

Think this is the cheapest place i found it :
http://www.yogamad.com/mats_accessories.php#chalk

[Fred]

thanks :)

[Fred]

It won't take my card on there, do you have anywhere else I can get it from?

Sorry mike forgot this was your journal :050:

[uk machine]

its allright sweet heart

well my ****ing gayboy hip is having no more PL style squatting. i really ****ing hurt it today and im sayinbg balls to it, switching back to full squats with higher reps. saddens me that it will be while till i hit 200kg but ah well.

squats: fak all
Power Jerks:60x5,80x5,100x1,1,1,90x5
GM:80x5,90x5 stopped realised ive got to do later on in week doh!
Lat pulldowns
Cleans:60x5x5 technique, really liking these at the moment

25 mins streching hip groin areas

been depressed bout the hip, but if i carry on i could injury it big stlye. i try to full squat but need to work back into this as the PL and oly squat are two different ball games. session was ****ed up cus id planned to squat and to squat alone. will be concentrating on picking heavy things up for a while :012:

[Black Knight]

Bad news about the hip mate. Have you had any work on it from a physio?

[the block]

sorry to hear about your hip mate. hope it all clears up soon.

[uk machine]

yah cheers. no knighty prob wont be that bad to get shity pysio advice, ill just rest up and see what comes of it :012:

[uk machine]

oops nearly forgot to update.
yesterdays session
bench:120kgx5,3,3,3,3 what the ****!should smoke this next time
Paused Bench (3 secs):2x8x80kg,
situps

hadnt rested long enough from saturdays and mondays session shoulders were feeling beat decided to get the 5x5 with 120 on sunday

[Robert]

Great benching mate.

[uk machine]

well i should take something out of it, but to be honest i thought 120kg 5x5 was in the bag allready. my recovery rate is shocking. im going to concentrate on bench me thinks till december time.maybe doing the fi bench and russian bench cycle.

[uk machine]

Well my ****ed up hip has meant that im going to change up my routine yet again. did deads today.

Deads:60x5x2,100x3,140x3,170x3,180x1,190x1,160x3
Deads off 20kg plate:140x3,150x3 (just getting used to these)
Deads off aerobic step:150x3x2

PC:80x2x3 (no speed so gave up)

BB Rows:60x5,70x5,80x5,90x5

Cable Rows:notch 9x10x3,notch10 x10x2
rear delts

Leg Raises/Back Extension superset:20x3

Liked the deads of platform, will do these more. bit random today, but it will improve

[Narc]

dl off a stepper, ouch

[uk machine]

yeh u have to get ass right down for these

[PikeKing]

Deads off aerobic step:150x3x2

are you able to maintain lordosis doing these?

[uk machine]

lol what the hell is lordosis?

[PikeKing]

correct alignment of your back