View Full Version : Robert's Journal.
Back to 195lbs now, (and skint) so eating is going to plateau for a month or so while I get into the groove with my new routine and then I can re-commence my milk-a-thon over the summer break.
Routine:
http://iron-city.net/showthread.php?p=18037#post18037
All thick bar currently, but as soon as i can afford it I will be getting an Oly. bar to deadlift with and some more plates.
SQUAT - STRAIN
02.05.2005
Front squat-
50x10 70x3x3
Oly. Squat-
50x8 70x3x5
Low Box-
50x5 70x3x5
Crapola, but was to be expected. Still not sure wher I am at. Will use 90kg for next sessions worksets.
what happened to Killing In The Name Of ?
Either version ??? :040:
Is your hernia fixed now then? Or are you just going to ignore it?
Man of Steel
03-05-2005, 14:45
I take it the doc's given you the all clear to do some light squatting and deadlifting.
Also, not training this week. Decided to take a week off and get drugged up and ****ed up.
Heiniken rules.
Over and out.
the block
04-05-2005, 00:47
Also, not training this week.
yeah... we'll see how long that lasts...
Am going to train later today with a quick light full body session to prep me for next weeks begining of my mesocycle. I feel much better and have stoped drinking.
1. 100g oats in milk. Coffee. Water. Creatine.
2. 100g oats in milk. Water.
3. Powerade.
4. Egg sandwiches. Milk.
5. 200g nuts & rasins. Milk.
uk machine
06-05-2005, 12:40
i aint been out for 1 and half weeks and feel so much better.skinto and exams to prepare for. wonder how long this lasts for me. a light session will sweat everything out. maybe go for pump and get that good feeling rob? i dont know. is the mesocycle using the same routine on page1?
Session was good and bad. I am so pissed off about my squat. 3 months ago my first warmup set was with 100kg, now I can only just squat that. Just ****ed aorund today to see where I am at with shit.
SQUAT & DEADLIFT ASSIST
ALL EXERCISES ON 2" THICK BAR.
Front Squat -
50x2x5
70x2x5
90xF - Hernia didn't like that.
Oly. Squat -
70x3x5
10" Box Squat -
70x2x5 - This is about 3" below paralel. Wide stance.
Clean Pull -
50x5
70x3x2
Hang Powerclean -
70x2x1
D/O Deadlift -
90x10
110x2x5
130xF
M/G Deadlift -
130x3x1
150x3x1 - I am still a deadlift God. I could of pulled 180 today no ****ing problem.
Jerry Can Famers Walk-
30kg x1x50m - Hook grip
40kg x1x50m - Hook grip
Session notes:
1. Stop front squatting heavy (lmao) for a while. Stick with reps.
2. I need to get stretching. I nearly tore my groin apart on the box.
3. My grip still rules.
4. Buy an Oly. bar, now.
uk machine
06-05-2005, 13:57
lmao at jerry can farmers. what did you fill them with to get them heavy
Sand and water, and chained weight to them.
Why did u fail the 130 D/O DL? Grip? :017:
Have you ever used a thick bar pal?
No, thought not.
think i failed 130 d/o on my thickbar too when i tried recently
Fair enough dude. And no I've never used a thick Bar for Deads :rolleyes:
PikeKing
07-05-2005, 00:19
you need to be doing ab work skinny
I am. Deadlifts. You knows it.
:jedi:
PikeKing
07-05-2005, 00:30
arse head
hehe i was waitin gfor you to tera me apart fo that
BENCH ASSIST - LIGHT
THICK BAR YOU GIRLS
Neural:
Speed Bench (band tension) -
30+30x8x3
50+30x8x3
70+15x4x2
Speed Bench (dead weight) -
50x8x3
70x4x1
Structural:
Close Grip Bench -
50x3x10
70x10x3
Row -
50x2x20
70x3x8
Row with 5 sec iso hold & retraction -
50x3x5
70x3x5
Not a great session TBH. Am deffo goign to drop the band tension speed work to doubles not triples as I loose too much speed on the third rep. Close grip was OK, but nothing special. Rowing was easy. It IS coming back, just slowly.
SQUAT & BENCH ASSIST
Structural
Calves -
BWx3x10 with 5 sec iso hold at top & bottom, slow eccentirc
Curls -
2.5" Rolling thunder DB + plates x1x30
GRIP
Neural:
Crush - Hands -
CoC#1 x10x1
CoC#2 x5x1
Structural:
Torque - Wrist
6lb Lever - Lots.
uk machine
08-05-2005, 21:52
strength seems to be inching back. muscle memory works wonders in layoffs
the block
08-05-2005, 23:20
i like the way you have decided to label your exercises into neural and structural. cool. helps to put things into perspective and is a good reminder.
helps me keep focused and not go overboard on things. avoids over trainnig and shit
SQUAT. STRAIN
Structural:
Front Squat -
30x10
50x3x5
70x3x3
Oly. Squat -
50x5
70x3x5
90x3x5
110x1
12" Box Squat -
90x2x5
Neural:
Walkout -
130x1
150x1
Not bad. Definite progress. Hernia played up a bit when FS & Oly. but apart that it was sound. Depth on the BS is still cause for concern, so more stretching needed. 150kg felt like nothing on my back so I can see my strength coming back faster than I thought.
How serious is your hernia? I'm no expert on hernias, but couldn't squatting make it worse? What did your doctor say?
PikeKing
09-05-2005, 22:13
150kg felt like nothing on my back so I can see my strength coming back faster than I thought.
i see u ****ing yourself up
How serious is your hernia? I'm no expert on hernias, but couldn't squatting make it worse? What did your doctor say?
probably right mark, but rob dusnt care
hes a crazy nutter
a crazy nutter with a hernia lmfao
protect your children at all costs
Quiet you kids.
I know what does and doesn't **** me up, and yes I am ok to take it eay (train), last week I over did it on the front squats, so this week I backed the **** off.... Problem solved.
PikeKing
09-05-2005, 23:04
u backed off and still felt your hernia
:029: :miss: :045: :024: :030:
whey in beer
chill winston
I take it you plan to do your 180kg squat oly style?
Have you any sort of rough outline to december, how long will this cycle last, what do you have planned to lead on fom this cycle?
Yes.
No.
12 weeks. Maybe a de-load in the middle if I feel I need it.
Depends entirely on injury status, weaknesses and rate of progress. Something similar to what I am doing now probally. I like training heavy and hard until over reached, then back off for a week or 2, then hit it again.
Any suggestions welcome.
Cool sounds like a plan.
I prefer to set some hard and fast goals and then work back from there but in your situation with you just comeing back and haveing the hernia its probably a little hard to judge.
Black Knight
10-05-2005, 18:34
Yes.
No.
12 weeks. Maybe a de-load in the middle if I feel I need it.
Depends entirely on injury status, weaknesses and rate of progress. Something similar to what I am doing now probally. I like training heavy and hard until over reached, then back off for a week or 2, then hit it again.
Any suggestions welcome.
I like the plan Rob and I share your goal of hitting Oly Squat of 180.
Ive just started Oly style squats as opposed to Wide stance parallel and its a 'culture shock' to say the least!
Just take care you dont bust yourself up in the meantime with that herny thingy!
Thanks, Andy.
Oly. sure is a whole different ball game to those cheater squats most on here do, lmao. I have done 180x2 Oly. in a suit, though not ATG, they were much deeper than IPF paralell.
BENCH. ASSIST
Structural:
Close Grip Bench -
50x10
50x10
50x10
70x5
70x5
70x5
50x10
50x10
No time as really busy so did a quick gaylord pumper session.
DEADLIFT. ASSIST
ALL THICK BAR.
Structural:
Clean pull -
50x5x1
70x5x1
D/O Deadlift -
90x5
90x5
90x5
90x3
90x3
Couldn't do rack pulls as don't have enough weight so did M/G deadlifts instead.
M/G Deadlift -
110x1
130x1
150x1
SLDL -
70x10
70x10
70x10
Did some funky grip shit ala Jesse Marunde:
http://rapidshare.de/files/1735259/10kg_plate__ummm...._juggling..wmv.html
M/G Deadlift 150kg on a thick bar:
http://rapidshare.de/files/1735180/150kg_thick_bar_pull.wmv.html
good bollock juggling Robot. Is it hard? Might have a crack at that 2moro.
GoldenArrow
13-05-2005, 14:22
Cut the grass.
**** off. Its my parents house and I pay rent, they can cut the ****ing grass.
uk machine
13-05-2005, 15:02
nice lifts. that house looks fooking huge
wtf im sure i remember u from pics and u looked a lot bigger.
you look kinda skinny there??
Yeah, lost weight recently. It goes up and down like a pissing yoyo.
BengDogg
13-05-2005, 15:54
anyone wanna let me in on the secret of viewing these videos from that site?
ummm, click on the link, go to the botom of the page, click free download etc etc. then wait until countdown at bottom of page gets to zero,then it downoads
BengDogg
13-05-2005, 16:11
cheers rob, i will try later as apparently im already downloading from the site (im not) so it could be someone on the same hub maybe or something techy???
Yeah it's a bit crap that place i think, Alex gave me this link http://www.putfile.com/
in his usual fashion of knowing i'm trying to find something out, feigning ignorance and then doing the whole "you should have asked, you'd have been much better to do this" after i've ****ing done what i was trying to do.....
****
martin, check the link in the idle banter hterad. new hosting
GoldenArrow
15-05-2005, 17:51
Yeah it's a bit crap that place i think, Alex gave me this link http://www.putfile.com/
in his usual fashion of knowing i'm trying to find something out, feigning ignorance and then doing the whole "you should have asked, you'd have been much better to do this" after i've ****ing done what i was trying to do.....
****
~~~~~~
u training today?
Not trained in several days. Been tooooooooo busy. Will recommence next on Fritag.
Might as well fill youi dicks in on the situation:
1. hernia is ****ed
2. i am ****ed
3. i am workign as climber again, which means i am ****ed
4. EXAMS, ARE OVER, YAY
5. 12hr shifts at night suck ass
6. no money to eat big
7. benching a bit but nothign else
journal over :(
You said it narc.
Get that hernia fixed mate!
Yeah hang in there mate, and if a few people have to die along the way to make you feel better, so be it..
PikeKing
19-05-2005, 09:59
does that same rule apply to me aswell?
Why what's wrong with you i don't read that journal :)
tbh i thought you were just doing an Alex...
kill away
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