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Re: Restarting Restarting Strength.
by Rilla on Sun Apr 20, 2008 2:32 am
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: Restarting Restarting Strength.
by burningnun on Mon Apr 21, 2008 9:53 pm
DE Lower - 21/04/08
Low box squats:
20 x 10
DE Squat:
70 x 2
70 x 2
70 x 2
70 x 2
70 x 2
Low box squats:
20 x 10
DE Squat:
70 x 2
70 x 2
70 x 2
70 x 2
70 x 2
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Re: Restarting Restarting Strength.
by Karlos on Mon Apr 21, 2008 10:28 pm
Phwoar, killer sesh mate. 
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Re: Restarting Restarting Strength.
by burningnun on Mon Apr 21, 2008 10:33 pm
I just about managed to crawl out of the gym after that one
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Re: Restarting Restarting Strength.
by burningnun on Thu Apr 24, 2008 9:27 pm
ME Lower - 24/04/08
Squat:
20 x 5
20 x 5
60 x 3
80 x 3
100 x 3
117.5 x 3
100 x 3
117.5 x 3
100 x 3
117.5 x 3
RDLs:
60 x 5
100 x 8
straps on
100 x 10
100 x 8
100 x 10
Grip:
HG100 x 3
HG200 x 5 (4 forced reps w. negatives with left hand)
HG200 x 5 (5 forced reps w. negatives with left hand)
HG150 x 15 (peak contraction with left hand, for focus on sticking point)
Great session. Painful back pump, but it's all good - no rounding on either exercise, RDLs are awesome for bringing the pain. Grip is interesting - HG150 is too easy really, but my girly little left hand won't close the HG200 for reps.
Squat:
20 x 5
20 x 5
60 x 3
80 x 3
100 x 3
117.5 x 3
100 x 3
117.5 x 3
100 x 3
117.5 x 3
RDLs:
60 x 5
100 x 8
straps on
100 x 10
100 x 8
100 x 10
Grip:
HG100 x 3
HG200 x 5 (4 forced reps w. negatives with left hand)
HG200 x 5 (5 forced reps w. negatives with left hand)
HG150 x 15 (peak contraction with left hand, for focus on sticking point)
Great session. Painful back pump, but it's all good - no rounding on either exercise, RDLs are awesome for bringing the pain
. Grip is interesting - HG150 is too easy really, but my girly little left hand won't close the HG200 for reps.82.5 kg powerlifter
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Re: Restarting Restarting Strength.
by burningnun on Sat Apr 26, 2008 8:11 pm
ME Upper - 26/04/08
Bench press:
20 x 5
20 x 5
40 x 3
60 x 1
80 x 1
65 x 1
80 x 1 (very distinct pause)
65 x 1
80 x 0
Press:
20 x 5
45 x 8
45 x 5
45 x 4
UH Rows from the floor:
65 x 8
65 x 6
65 x 6
65 x 7
Yates rows:
85 x 8
85 x 8
85 x 10
Good session overall. I quite like this "waving" technique, which I got from Pavel Tsatsouline's book. I use higher intensity than he prescribes though, and lower frequency. I think it's more productive than working up to a 1RM all the time, and lets me do the same exercises consistently rather than cycling them like they do at Westside.
Bench press:
20 x 5
20 x 5
40 x 3
60 x 1
80 x 1
65 x 1
80 x 1 (very distinct pause)
65 x 1
80 x 0
Press:
20 x 5
45 x 8
45 x 5
45 x 4
UH Rows from the floor:
65 x 8
65 x 6
65 x 6
65 x 7
Yates rows:
85 x 8
85 x 8
85 x 10
Good session overall. I quite like this "waving" technique, which I got from Pavel Tsatsouline's book. I use higher intensity than he prescribes though, and lower frequency. I think it's more productive than working up to a 1RM all the time, and lets me do the same exercises consistently rather than cycling them like they do at Westside.
82.5 kg powerlifter
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Re: Restarting Restarting Strength.
by Flash Sketcha on Sat Apr 26, 2008 8:15 pm
good stuff mate but again stop working up to maxes on your powerlifts all the time!! mehhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh lol
lower the weight bud and work on improving speed or start adding extra volume etc to lighter weights on your powerlifts
lower the weight bud and work on improving speed or start adding extra volume etc to lighter weights on your powerlifts
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Re: Restarting Restarting Strength.
by burningnun on Sat Apr 26, 2008 8:18 pm
80 x 1 isn't a max weight, just a fairly heavy single. I failed it because I cocked that rep up, not because it was too heavy 
117.5 x 3 isn't a max set for squats either. I took your advice to heart.
I'm doing much more volume with the waved sets than I was previously, when I just worked up to a max rep.
117.5 x 3 isn't a max set for squats either. I took your advice to heart.
I'm doing much more volume with the waved sets than I was previously, when I just worked up to a max rep.
82.5 kg powerlifter
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Re: Restarting Restarting Strength.
by Flash Sketcha on Sat Apr 26, 2008 8:22 pm
if im correct though you can't do 80 for 2/3 reps? If it was light you wouldnt fail it on 1 rep even if your technique as dodgy really.
i honestly think you need to take a step back and lighten the weights and work on speed of medium weight 5's and other weeks going for volume pbs instead of working really heavy all the time at 3 reps and under.
work on 5's and 8's for now IMO.
i honestly think you need to take a step back and lighten the weights and work on speed of medium weight 5's and other weeks going for volume pbs instead of working really heavy all the time at 3 reps and under.
work on 5's and 8's for now IMO.
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Re: Restarting Restarting Strength.
by burningnun on Sat Apr 26, 2008 8:54 pm
Noted, I'll do that next week.
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Re: Restarting Restarting Strength.
by burningnun on Mon Apr 28, 2008 9:40 pm
DE Lower - 28/04/08
Low box squat:
20 x 10
20 x 5
DE Squat:
75 x 2
75 x 2
75 x 2
75 x 2
75 x 2
75 x 2
75 x 2
75 x 2
Power clean:
60 x 3
60 x 3
60 x 2
60 x 3
60 x 3
Overhead squat:
20 x 5
40 x 6
40 x 6
40 x 4
40 x 7 (PR by default)
First time doing OHS for a long time. Very hard, but my shoulders loosened up toward the end and allowed me to sit back a bit, which is probably why my last set was the best. I feel very cool doing this exercise. Shame about the weight really. Good session though. Oh and my clavicles hurt from dropping the bar on them. A sure sign that I need to bulk.
Low box squat:
20 x 10
20 x 5
DE Squat:
75 x 2
75 x 2
75 x 2
75 x 2
75 x 2
75 x 2
75 x 2
75 x 2
Power clean:
60 x 3
60 x 3
60 x 2
60 x 3
60 x 3
Overhead squat:
20 x 5
40 x 6
40 x 6
40 x 4
40 x 7 (PR by default)
First time doing OHS for a long time. Very hard, but my shoulders loosened up toward the end and allowed me to sit back a bit, which is probably why my last set was the best. I feel very cool doing this exercise. Shame about the weight really. Good session though. Oh and my clavicles hurt from dropping the bar on them. A sure sign that I need to bulk.
82.5 kg powerlifter
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Re: Restarting Restarting Strength.
by Rab on Mon Apr 28, 2008 9:47 pm
Not much wrong with the weight on OHS there. Tough as hell!
I could never convert to PL. It looks too easy
I could never convert to PL. It looks too easy
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Re: Restarting Restarting Strength.
by burningnun on Wed Apr 30, 2008 10:17 pm
DE Upper - 30/04/08
DE Bench:
20 x 10
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3
All with quite a long pause, since I am weak off my chest.
Dips:
BW x 7
BW x 8
BW x 6
BW x 5
UH Rows:
25 x 5
60 x 8
60 x 8
60 x 7
60 x 8
Barbell curls:
25 x 8
25 x 4
Decent session.
DE Bench:
20 x 10
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3
45 x 3
All with quite a long pause, since I am weak off my chest.
Dips:
BW x 7
BW x 8
BW x 6
BW x 5
UH Rows:
25 x 5
60 x 8
60 x 8
60 x 7
60 x 8
Barbell curls:
25 x 8
25 x 4
Decent session.
82.5 kg powerlifter
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Re: Restarting Restarting Strength.
by radicalry00 on Wed Apr 30, 2008 10:23 pm
Decent DE day workout mate. 
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Re: Restarting Restarting Strength.
by burningnun on Thu May 01, 2008 11:04 pm
Cheers mate.
"ME" Lower - 01/05/08
Squats:
20 x 5
20 x 5
60 x 3
80 x 3
100 x 3
115 x 3
100 x 3
117.5 x 3
110 x 3
120 x 3
Overhead squats:
20 x 5
42.5 x 9
42.5 x 9
RDLs
60 x 5
110 x 5
110 x 5
Straps on (o noes)
110 x 8
Grip:
HG150 x 5
HG200 x 4
HG200 x 5
HG200 x 3
Left hand still struggling to close this mofo.
Good session :]. Technique makes a huge difference on OHS, which is why I'm doing them so frequently, before anyone asks. And they're awesome cool.
"ME" Lower - 01/05/08
Squats:
20 x 5
20 x 5
60 x 3
80 x 3
100 x 3
115 x 3
100 x 3
117.5 x 3
110 x 3
120 x 3
Overhead squats:
20 x 5
42.5 x 9
42.5 x 9
RDLs
60 x 5
110 x 5
110 x 5
Straps on (o noes)
110 x 8
Grip:
HG150 x 5
HG200 x 4
HG200 x 5
HG200 x 3
Left hand still struggling to close this mofo.
Good session :]. Technique makes a huge difference on OHS, which is why I'm doing them so frequently, before anyone asks. And they're awesome cool.
82.5 kg powerlifter
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Re: Restarting Restarting Strength.
by ollie on Fri May 02, 2008 1:49 pm
I've only attempted overheads once and I can safely say I'm rubbish at them! Nice work
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Re: Restarting Restarting Strength.
by burningnun on Fri May 02, 2008 4:43 pm
Cheers mate. Here's my form, and I apologise in advance for the dire video quality.
You can see my knees go forward a long way, and some of the squats are high. Shoving the knees out at the bottom really makes it easier and deeper, so that's my advice for anyone attempting this. I have also taken to stretching my shoulders daily, which reminds me...
You can see my knees go forward a long way, and some of the squats are high. Shoving the knees out at the bottom really makes it easier and deeper, so that's my advice for anyone attempting this. I have also taken to stretching my shoulders daily, which reminds me...
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Re: Restarting Restarting Strength.
by ollie on Fri May 02, 2008 4:46 pm
I think that's where I go wrong - my shoulder flexibility is and always has been shite 
They look fun though, what sort of stretching are you doing?
They look fun though, what sort of stretching are you doing?
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Re: Restarting Restarting Strength.
by cleaver on Fri May 02, 2008 5:06 pm
Some bloke called dixie normus has just given kirk a roasting in your MP journal
Rilla wrote:Up the dose.
That's the only way you fucking junkies overcome adversity.
"I think it's all to do with influences from the Bollywood film industry," says Mr Patel.
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Re: Restarting Restarting Strength.
by burningnun on Fri May 02, 2008 5:32 pm
We managed to make him admit he's wrong, so I think we can do anything!
ollie wrote:I think that's where I go wrong - my shoulder flexibility is and always has been shite
They look fun though, what sort of stretching are you doing?
I get an empty bar which must weight about 5 kg at most, get into the top position for an overhead squat and shove the bar backwards until I feel a stretch.
They sure are fun.
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Re: Restarting Restarting Strength.
by burningnun on Mon May 05, 2008 9:48 pm
DE Lower - 05/05/08
DE Squat:
20 x 5
20 x 5
77.5 x 2
77.5 x 2
77.5 x 2
77.5 x 2
77.5 x 2
77.5 x 2
77.5 x 2
77.5 x 2
RDL:
90 x 5
120 x 5
120 x 5
OHS:
20 x 5
45 x 6
45 x 3 (was knackered by this time)
I've decided to do RDLs on DE day and haltings on "ME" day, since my starting strength hasn't been trained properly lately (taking a break from cleans then). Form on OHSs didn't feel as good as it did before, but as I said I was knackered. I definitely need to do them before RDLs.
DE Squat:
20 x 5
20 x 5
77.5 x 2
77.5 x 2
77.5 x 2
77.5 x 2
77.5 x 2
77.5 x 2
77.5 x 2
77.5 x 2
RDL:
90 x 5
120 x 5
120 x 5
OHS:
20 x 5
45 x 6
45 x 3 (was knackered by this time)
I've decided to do RDLs on DE day and haltings on "ME" day, since my starting strength hasn't been trained properly lately (taking a break from cleans then). Form on OHSs didn't feel as good as it did before, but as I said I was knackered. I definitely need to do them before RDLs.
82.5 kg powerlifter
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Re: Restarting Restarting Strength.
by Karlos on Mon May 05, 2008 9:54 pm
haha omg, i was watching your oh squat video and this was linked to it. http://www.youtube.com/watch?v=D8WbkcYe ... re=related
Just...genius.
Just...genius.
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Re: Restarting Restarting Strength.
by burningnun on Mon May 05, 2008 10:06 pm
Yeah I saw that lol.
If you need a spotter for deadlifting you need to shoot yourself quite frankly. And screw keeping a journal on MP, especially if this is going to go public soon. My legions of fans over there will just have to start using BSD I guess
If you need a spotter for deadlifting you need to shoot yourself quite frankly. And screw keeping a journal on MP, especially if this is going to go public soon. My legions of fans over there will just have to start using BSD I guess
82.5 kg powerlifter
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Re: Restarting Restarting Strength.
by Frio3535 on Tue May 06, 2008 12:10 pm
Alrite mate, can i ask what DE/ME stand for? Whats the difference, how do you cycle them - if you have to?
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Re: Restarting Restarting Strength.
by Karlos on Tue May 06, 2008 1:04 pm
Max effort and Dynamic effort. ME is lifting as heavy as possible for 1-3 reps. DE is lifting submaximal weights as fast as possible. One might decide to couple ME squat with DE box squats for a period of 4 weeks. You would train them on seperate days. I train similar to BN, hope he didn't mind me taking that Q for him 
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