cheers

im getting to that point ow that everything is going to grind to a halt. time to drop the intensity techniques and consider a 2 or 3 weeks volume phase (for conditioning) before a week off or deload week

Rab wrote:I had my training partner count in German which helped. He was also wearing a blue tshirt!

Is counting in German an advanced training tip? If so, please post in the appropriate thread!

I'll share it with yous in due time. i have to get some work done at some point today and i have the dragon to attend to tonight.

still not got the internat itn the house. ill need to start a thread on that to get advice from the techno geeks on here. i dont have a clue what speed and download limit im looking for...so need help!

Friday 15th Feb
Brutality Night - AKA Legs

ATG squats - 60k x10, 80k x10, 115k x11 (prev - 110k x11)
SLDL - 60k x10, 80k x6, 110k x11 (prev - 110k x10)
BB Lunges - 40k x20, 50k x20
ATG hack machine - 65k x20 (prev - 60k x20)
Hack calfs - 170k x20 (prev - 170k x15)
Seated calfs - 130k x12-15 (too fucked by then to count) (prev - 130k x10)

****

* Brutal workout. squats felt great. improvement again with more in the tank.
* sldl were only 1 rep up but very slow and controlled on the negative. all the way down
* bb lunges were done one leg at a time, ie - lunge, 10 reps with that leg then swap. i dont know what this is called but it hit the spot anyway.
* hacks sent me to the floor. no need for leg curls i didnt think.
* calfs are getting stronger pretty fast. although there the same size as my arms, they look shit. goign to hit them really hard!

Woooow

That's a really sweet leg workout kiddo.. Man those squats... And the high reps on the lunges must've been killer...

I'll be having problems sitting down on the toilet, thats for sure!

"Kiddo"....it will be Old man for you shortly when you turn 30 you cheeky shite!



Rab

Still a year and a half to go before that happens...

really good workouts dude very consistent

cheers Scott. im probably up another pound this week, or maybe a half. 13 st 4 i weighed in at thismorning.



Sunday 16th Feb

2 mile odd walk. appx 50 min.

A nice little sunday morning walk with the dragon. hardly intense cardio but its getting noted down anyway!

I think you're weighing in the same as me now

When will you start the conditioning phase?

if im weighing the same as you, then you must have sparrow legs with the size of your upper body!

another 3 weeks of heavy training then ill hit 2-3 weeks of conditioning. ill start a thread on it pointing out my goals and how people think i should train. ill also add in the supp's i have at hand and what yous think i should add. ill do that soonish to allow me to get organised

ps - what th brand name of that epistane you lot bought? Generic labz or Genera supplements?

Rab

It's where I lose a lot of my weight if I'm lean so you could be right.

I did what Simon did and got some of each. I take one of each pre and one of each post.

Mon 18th Feb

Shoulders Traps & Tri's

Since im starting to plateau, im adjusting the workouts that have went stale to keep the ball moving so to speak.

Working sets in red.

Side Laterals - 10k x10, 12k x8, 17.5k x6, 20k x8, 15k x12-14
Db press - 20k x10, 30k x12
Upright rows - 30k x8, 40k x8, 50k x10

Pushdowns - 40k x15, 60k x12, 90k x10 (prev - 87.5k x10)
Dips - 32.5k x11 - failed on 12th (previous - 30k x12)

******

That’s the first time I’ve done a pre-exhaust shoulder workout and it felt great. I’m hurting more than i ever do when doing heavy pressing first. Happy with the weight I managed on laterals although the 20k was scrappy. My skinny little wrists nearly buckled.
Upright rows are a tricky one!

Triceps still feeling very strong although there progress is starting to slow. i had to use plates instead of a db on the weighted dips which caused me to have to lean forward to balance it off. Ended up with too much chest involved but my tris were still worked very hard.

It'd a good way to progress sometimes and also prioritise lesser movements, especially with shoulders.

I'm now doing a 3 week rotation with shoulder movements.

I could be doing with a little more width on my shoulders so focusing on side laterals / pre exhaust is how its going to be for the next several weeks i think.

I was struggling with the upright rows on the negative. very little control over the decent, but a lighter weight was too easy for the positive...if you get me!

I noticed your rotation plan in your journal. Brutal as ever!

Personally I'd ditch uprights and do a Bent Over Raise or a Single Side Raise instead. I think they work forearms and biceps too much when the weight gets loaded.

Alex wrote:Personally I'd ditch uprights and do a Bent Over Raise or a Single Side Raise instead. I think they work forearms and biceps too much when the weight gets loaded.

i currently do a bent over raise on back & rear delt days, but i will be doing rear delts on shoulder days for a change during the volume training.

last night was the first night of upright rows in a long time. i did them in place of hang cleans for a little shake-up. its not something ill hae as a long term solution. the end up causing me wrist problems in the longer term.

what difference do you feel there is between a set of side laterals and S.A side raises?

cheers

Rab

I do both and generally use Side's to add a little more weight while singles I treat more as an isolation even though both movments are. I feel that singles target the side head a bit better.

Cheers again big yin

ill have a think about that one.

Wed 20th Feb

Back & rear delts

Wg pullups – bw x10, bw x10, bw +17.5k x8 (prev - +15k x8)
Cg hammer grip pullups – bw+10k x10 (prev - +10k x8 or 10)
Deadlifts – 60k x8, 90k x6, 120k x10 (previous – 150k x1 & 145k x5)
T-bars – 50k x12, 90k x5..DS..80k x2..DS..70k x3..DS..60k x4 (previous – 80k x8)
Horizontal S.A cable row – 25k x10, 35k x16 (previous – 30k x15)
Bent Laterals – 10k x10, 17k x12….drop set....10k x5 +5 cheats (previous – 15k x15)

**


Pullups still rising but there due to plateau. If I can get to 8-10 reps with 20k hooked on then ill be well chuffed.

Fucked up the weight on deads. Ment to go for 130k x8, but nevermind. Raising the reps on them for a few weeks. I don’t feel my lower back has improved much with the heavy sets for 5 reps.

80k last week was hard but comfy on t-bars, 90k was too heavy. Nasty strip set proceeded as punishment for being silly

Horizontal cable rows really hit the spot although im going to have to find a balance between weight, form and lower lat contraction. Ill need to up the weight and lower the reps slightly next week

im well impressed with the chins there mate

cheers

they have shot up so fast. it was only a few month ago i was struggling for 3 sets of 8 reps at bodyweight

Definately, good pullups Rab.

Looking good on the deads... I'm aiming for 160x3 in ten days I think...

good work kiddo!