Coop_de_Ville wrote:Sounds good to me! Something I need to address on bench, although i dont usually fail (havnt in a while) but i know if i pushed heavy would be an issue with my long arms and all, so doing a few floor presses this cycle.

Floor presses are killers but really work that nasty sticking point - Expect to do somewhat less than you can on bench

the only other problem with floor presses is everyone looks at you like you're mad - Lying on the floor in the squat rack

Yeh but they are all puffs who do bench press to half rom and think they are hard!

Hells yeah. Floor presses rock. On the scale of 1 to awesome they're the shit.

Karlos wrote:Hells yeah. Floor presses rock. On the scale of 1 to awesome they're the shit.

I nearly did them tonight but wimped out and did normal BP's lol

Monday 1 March

Squat day - Decided to do teh 'Heavy' day and get it over with. ALso caught up on benches as I didn't do them yesterday

Squats
70 x 3 x 2
120 x 3 x 2
150 x 3 x 1
170 x 3 x 1
190 x 2 x 2 - !st rep was ok each time but 2nd reps were not pretty


Bench Press
60 x 5 x 1
100 x 3 x 1
120 x 2 x 1
127.5 x 1 x 1 - Was hoping for a double but no way today jose
117.5 x 3 x 1
112.5 x 4 x 1
107.5 x 5 x 1
102.5 x 7 x 1

Tricep press downs
70 x 10 x 3

Hammer curls
17.5 x 8 x 3
Decided to do tehse for a change just to finish off

Total tonnage / reps 7,985 / 82
Intensity 97.38

Pleased with teh 190's especially 1st rep each time - Reasonably deep and ok form - 2nd reps not so good but it's work

Vids:

Set 1:



Set2:

Nice work, getting heavy!

Although the guys dancing could do with some work.

Coop_de_Ville wrote:Nice work, getting heavy!

Although the guys dancing could do with some work.

I was pleaed with the depth too.

Yes dance moves were a bit suspect - He didn't realise teh camera was on- Serves him right for giving me lip all evening

If I had the software I'd edit & put just that bit up and spread it round

Wednesday 3 March

Quick bencgh & assistance session today - Still aching from Monday a bit

Bench
60 x 5 x 2
80 x 3 x 1
100 x 3 x 1
120 x 1 x 1
127.5 2 x 1 - Reracked after rep 1 an immediately de racked and did another rep so sort of 2
117.5 x 2 x 1
112.5 x 4 x 1
107.5 x 5 x 1

CGBP
100 x 3 x 2
100 x 2 x 1 - Failed the 3rd rep lol

DB Shoulder presses
25 x 5 x 3

Cable push downs - different machine
40 x 8 x 1
45 x 8 x 1
50 x 6 x 1 - Then did drop downs with bugger all rest between
45 x 5 x 1
40 x 2 x 1 - Was going to do 35's after this but gave up before I started lol
Used a different machine which pretty much doubles the weight compared to the other one - My triceps are still burning now

Total tonnage / reps 5,198 / 82
Intensity 63.39

Hard as I hadn't recovered really from Monday + have a touch of a cold - But getting the4 127.5's in such quick succession (so sort of a double) was nice.

How much rest between sets are you having on your heavy stuff?

Coop_de_Ville wrote:How much rest between sets are you having on your heavy stuff?

Today I have no idea- Didn't time myself

On squats & dead's I often have 5 minutes, sometimes 10 minutes between heavy sets. If I'm going for big singles I can be persudaded to wait even longer - Basically to mimic a competition where you could easily have 20 minutes between attempts!

But today and with benches I tend to have maybe 2 or 3 minutes at most - I often don't really rest enough on bench as I just go for it - But they never seem to fatigue me like squats and deads so I feel ready to go more quickly!

I don't think i rest enough, don't time myself and just go when i feel ready.

Decent bench there ader. I don't think i'll ever do flat BB bench again.

Karlos wrote:I don't think i rest enough, don't time myself and just go when i feel ready.

But that sort of works imo a lot of the time - My problem is I sometimes think I'm ready and I'm not

Karlos wrote:Decent bench there ader. I don't think i'll ever do flat BB bench again.

Why?

Yeah that's what i've been doing for the past 5 years so it seems to work for me.

I used to think it was an important lift, so i did it even though i hated it. Now i realise there are tons of alternatives most of which i enjoy more than BB bench. I suppose i should do it again one day, but i'm just loving DB, pressup and floor press variations atm.

Thursday 4 March

A so called 'light' squat day, plus finally caught up with doing some speed DLs...

Squats
60 x 5 x 1
100 x 5 x 1
140 x 5 x 1
170 x 4 x 3 - Not sure these are 'light' and in fact quite hard - Focussed on form which is why they were hard - My glutes ache now

Deadlifts standing on block
140 x 3 x 1
190 x 2 x 3
Was supposed to do 192 for 3 sets of 3 on Sunday as speed work and kept meaning to catch up with them but never quite did - Anyway went for DL's off blocks today - Not exactly speedy and only did 2 reps as I'm aiming for some heavy DL's on Sunday so didn't want to overdo it - Doing off blocks is really hard - Having to move the bar that extra few inches makes quite a difference - well to me anyway

Total tonnage / reps 5,100 / 36
Intensity 141.67

Ok session not too heavy but heavy enough - Sort of fun

What is the aim of the squats today as light ones?

Coop_de_Ville wrote:What is the aim of the squats today as light ones?

A deload from Monday's session Bascially this routine is 2 squat sessions a week - One heavy day & one light day - Seems to work- It's allegedly based on a russian weighlifters squat build up routine, but this build up I haven't done all the warm up reps as structky laid out - Just too much work imo - Will probably do the full thing in the summer to build up some more stamina- A nice routine if you can handle it and I always get gains following it - This time's been especiall hard as I've change my squat form at the same time so using muscles I haven't used before.

Ader wrote:Not sure these are 'light' and in fact quite hard - Focussed on form which is why they were hard - My glutes ache now

That is a fair bit of weight for 'light' squats Ader

Richard wrote:

Ader wrote:Not sure these are 'light' and in fact quite hard - Focussed on form which is why they were hard - My glutes ache now

That is a fair bit of weight for 'light' squats Ader

Exactly - It's a pig of a routine but it seems to work - Final heavy week next week then a slight deload week & a week off before the comp

Sunday 7 March

Slightly crappy day - Came down with a head cold on Friday felt crap yesterday but dosed myself up with pro plus, nurofens and frequent sniffs of my smelling salts but it just didn't happen today - Ended up feeling like my head was full of glue and had a stinking headacne, but that's gone now

Also I was totaly on my own in teh gym so difficult to get pysched up - Ok so that's teh excuses and this is what I did ...

Sunday 7 March

Deadlift
60 x 3 x 3
100 x 3 x 1
140 x 3 x 1
180 x 2 x 1
220 x 2 x 1 - Was off balance and had to take a step back on 2nd rep - Weird - I've never done that before
After this atteampted 242, which was what I was supposed to do but failed to even move it - Dropped down to 235 and couldn't move that either

Deadlift standing on block
200 x 3 x 1
200 x 3 x 2 - Was suposed to be 3's but couldn't hack it today

Floor presses
60 x 3 x 2
80 x 3 x 1
100 x 3 x 1
110 x 2 x 1
115 x 1 x 1 - Tried a 2nd but failed lol
105 x 3 x 1
Did floor presses as on my own and they're safer, plus havenl;t done them n a while anyway


Tricep cable push downs
30 x 8 x 1
40 x 5 x 1
50 x 5 x 3
40 x 16 x 1
Think this is what I did- Can't remeber properly - Drop down set at eth end was ijnteresting- Probably had a 17th in me but had had enough at eth end of a crap session.

Total tonnage / reps 7,240 / 90
Intensity 80.44

Cold took more out of me than I expected - I thought I'd at least get one 242, but not even moving it of the floor was crap consiudering I've had 250 up to my knees and that was fast off the floor too. The 220 was actually quite strong but obviously wasn't really with it as I was so off balance I had to step back. The good thing is I don't feel as knackered as I have done after the last few DL sessions so maybe my body was just telling me it was time for a deload.

Plan was to do heavy squats tomorrow but may have to call that off if I donlt feel right - What a bugger.

Monday 8 March

Still feeling a bit crappy and the way I felt in the afternoon I almost didn't go training - Started fto feel a bit better so went and did my 'light' squat day - Sort of OK but I was definately not firing on all cylinders and nearly every rep was a grind

Squats
60 x 8 x 2
100 x 5 x 1
140 x 3 x 1
160 x 3 x 1
180 x 3 x 3 - SO hard today and was even struggling to breath properly - Yuk


Good mornings
60 x 5 x 1
100 x 5 x 2
Did these to stretch my back out, but then realised I was just making it ache even more so time to stop

Total tonnage / reps 5,280 / 51
Intensity 103.53

Sort of pleased I went and did this, but it was very weird and much harder than it should have been - Hopefully will be better by Thursday and I can do my heavy session properly.

Good work grinding! Thats what its all about sometimes taking the bad with the good!

Coop_de_Ville wrote:Good work grinding! Thats what its all about sometimes taking the bad with the good!

Was told today that if I can get up out the hole on a squat it looks pretty much damn sure that I'll be able to grind it out lol

Am actually feeling better now - Headache's gone, my head's more together and the glands in my neck have gone down so my neck's not aching so much - Just my back that's aching now and that's just teh exercise.... Heavy squat session ... Bring it on

Ader wrote:Monday 8 March

Still feeling a bit crappy and the way I felt in the afternoon I almost didn't go training - Started fto feel a bit better so went and did my 'light' squat day - Sort of OK but I was definately not firing on all cylinders and nearly every rep was a grind

Sort of pleased I went and did this, but it was very weird and much harder than it should have been - Hopefully will be better by Thursday and I can do my heavy session properly.

You should be pleased, you are under the weather, but because you're an Esn boy, you didn't stay at home wanking about like some MP fairy c-unit hole, no you trained like the sex god you are. Well done

simon m wrote:You should be pleased, you are under the weather, but because you're an Esn boy, you didn't stay at home wanking about like some MP fairy c-unit hole, no you trained like the sex god you are. Well done

That made me laugh - Cheers Si

On a side note - Just started surfing MP again so will be interested to see what, if anything, has changed since I last looked :

Wednesday 10 March

Bench day - Feeling much better today but still slightly tired so was slower than I'd have liked but reasonably ok strength....

Bench
60 x 5 x 2
80 x 4 x 1
100 x 3 x 1
120 x 2 x 1
130 x 1 x 2 - Horribly slow

Shirt on
130 x 2 x 1 - Sort of OK
140 x 1 x 3 - Horribly slow

Block work - No shirt
140 x 3 x 2 - High block
150 x 5 x 1 - Very high block

Cable push downs
35 x 8 x 1
50 x 5 x 1
45 x 10 x 2

Total tonnage / reps 5,420 / 70
Intensity 77.43

Nice session really - Was slightly slow again but got 130 raw and 140 with the shirt, even after I'd gone so heavy raw. Block work was hard today but 150 for 5 was sort of nice - especially as I was only going for 3

Cable push downs on the machine I'm now using are really brutal compared to the other machine and was pleased with what I did today. Tricep nicely achey now