I-YAN BAAAAAAAARRRR, I-YAN BAR.

itsallaboutheL · 22-06-2010 11:26pm

caffeine is my god.

d'Oracle · 24-06-2010 10:12pm

Deadlift

60x2x5, 100x5, 110x3, 120x2
130x3x5

Lad in the rack.
Decided that in the name of progress I would Deadlift first.
And it feckin' flew up. Was gonna do 125 as I had sort of reset, but I slammed 120 so I went for 130 which was not too bad either. Maybe one rep a bit off.

Bench

20x2x5, 50x5, 60x5, 75x3, 80x2
82.5x3x5

Last set was too loose which was reflected in the last rep which I didn't think I would stop. Did though and finished it albeit a bit noisily.
PR on Tuesday I think.

Squat

Snatch balances 20kgx5
20x2x5, 60x5, 100x4, 107.5x3, 110x1
115x5,3,2,4

So.
Hard 5. Went well forward and lost tightness at the bottom of the 3rd rep of set 2. Pulled it off but scared the **** out of myself and took a wee break while a guy did raw "JoeAverageStrength" squats (I am not joking) and then finished the set.

No idea why I put the bar back on the last set. Really. It was tough, maybe I just quit. It felt right when I did it but I know I could and should have hit it.

The deadlift first thing took a lot out of the tank.
Probably not as much as the squatting before Deadlifting.
I wonder how I would get on a linear progression but swap Deadlifts in for squats one of the days.

d'Oracle · 27-06-2010 4:08pm

Today I trained hard.

Squat

20x3x5. 60x5, 90x5, 105x3, 115x2
117.5x3x5 PR

Better day today.
Probably the extra days rest.
I video'd the last set, which form wise was the absolute worst. It looked as bad as it felt. Eitherway, none of the reps were that bad, the forward curve on the way down was there in force.

Press

20x10, 30x5, 40x5, 50x3, 55x2
56x5,5,4 (no Attempt)

These felt off from the get go.
Warm ups felt weak.
Work sets were very slow and the 4th rep of the last set was such a grind that I decided to rack it. No point if failed reps.

Power Cleans

20x5, 40x3, 50x3, 60x3, 70x3, 75x1
80x3,3,3,2 (Fail),1(fail)
75x3

Basically turned into highpulls. Couldn't finish the pulls.
Better than the last time though.

One arm DB Rows

35kgx25 each arm.

Good performance all the same.

d'Oracle · 29-06-2010 10:33pm

Late to Gym late to rise.

Squat

20x3x5, 70x5, 95x5, 105x3, 117.5x2
120x3x5 PR

Not pleasant.
First set may have had a high rep.
Second set was harder, Third was slaughter.
Last rep I went forward, the bar rolled up everything went wrong.
But I had a belly full of air so I just shouted pushed and pulled the bar back down and ground it out. Very angry boy after that.

Bench

20x2x5, 50x5, 70x5, 75x3, 80x2
82.5x5,5,4

Stormed through the warmups.
Work sets went as press worksets.
Fast, fast, less fast, slow, SLOOOOOOOW.
Didn't take any chances with the last rep, it stopped and I called the spotter. I'll get it next session.

Pendlay Rows
Or not, bad thoracic mobility.

60x5, 70x5

While I was waiting for the chin station.

Chins

2,2,1

Woeful.
Just woeful.

Oh and Hip Pathology PR: My right knee is moving forward in the bottom of the squat.

d'Oracle · 01-07-2010 10:43pm

The good, the bad and the Middling.

Did the sticky rib thing on two points on each side, sets of 15 passes

Deadlift

60x2x5, 100x5, 115x3, 130x2
135x3x5

****ing flying around. Probably done in 20min. Little hitch on the last rep but mostly good.

Press

20x10, 30x5, 40x5, 50x3, 55x2
56x3x5

Hammered this too. Although the bar might be light I'm not sure, its a funny bar. Either way the lock out felt sooo much easier. And the slight lean back off the shoulders wasn't as uncomfortable as usual. Thoracic mobility for the win.

Squat

20x2x5, 60x5, 95x5, 105x3, 115x1,F

Just pinned. Couldn't get the last warm up out of the hole.
Probably could have gone after my sets but nah......

Front Squats

20x5, 60x3, 70x3, 75x3, 80x3, 85x3.

85's were a bit difficult but there was more there.
Probably just dicking around.

Also one of the good bars is gone from the gym. Apparently the bearings broke on one sleeve.

d'Oracle · 03-07-2010 12:43am

**** all on telly and I don't want to go to bed yet.

I'm going to the osteo tomorrow so I'm going to lay out what is wrong with my hip.

1) Really Tight in flexion with external rotation. This subsides a bit with myofacial release on the Hip Flexors.
Needless to say this causes hassle in my squat where I have to very consciously drive my knees out on the way up.

2) Have starter rotating slightly from left to right at the bottom.

3) Tend to get tightness down the outside of the thigh when lying down/in bed. Sometimes outside of calf too. Usually happens after training.

4) Get sudden darting pinch? (not quite pain or at least not for more than a second) Down the inside of my leg when I turn with a planted left foot. I.e in stair wells, turning to walk away. Usually morning after training.

5) Similar discomfort to 4) when rolling over in bed.

6) S.I. joint probably restricted. I had this pointed out to me last visit, but it feels tight when deadlifting. Maybe just cos I know its there.

7) Much difficulty getting depth in a spiderman lunge with left foot forward. Also leg sweeps very hard to outside on left leg.

8) Hip feels like its in the wrong place, Like a stuck hinge or something. When I flex it and rotate it externally whilst sitting or lying on my back, it feels like its jammed against something preventing it from doing what the right one does.

9) most prevalent in LBBS, not a problem when doing front squats.
Probably due to flexion & external rotation combined with lengthening the adductors at the bottom.

That all I can think of.
Most of them the same thing. I have basically had 6 weeks of thinking about it. Interested to see what he makes of it. Also glad I made it this far cos when I told him the invitational workouts he said he expected a call the next week.

Hanley · 03-07-2010 12:59am

I usually just point and grunt...

d'Oracle · 03-07-2010 1:09am

I probably won't think of much of that when I'm sitting infront of him.

d'Oracle · 05-07-2010 10:15pm

Y'know what, I don't care.

Sticky rib work.

Squat

20x2x5, 70x5, 95x5, 110x3, 120x2, 125x4, 125x1 CLANG.
110x2x5

Warm ups felt alright, First 4 reps were very slow and hard. Probably not the finest form. Racked it after four to regather and kop the **** on.
Second set rep one slow, rep 2 BURIED ME.
Walked around thinking about it for a bit. Backed off to 110 which was still pretty hard.

Press

20x10, 30x5, 40x5, 52.5x3, 55x2,
57x5,4,5,1

1st set was sweet, second set rep 4 I sort of involuntarily stepped forward. Next rep got to forehead where my right arm continued pressing and my left just started shaking. Ditch to rack.
Set five I ****ing murdered. Then did one more to make up. Odd stuff, but adequate to move on. Overhead was just frickin awesome after the rib work I did today.

Chins

3,2,1,2,2,2,1,1,F (14 total)

New strategy is to pick a total and just do as many sets as it takes to get there. 15 to start off. Biceps are definatly the weak point in the chain. Get to about 90 degree curl and stick there. Needs work.

Not a satisfactory session, probably under-ate today, was very well rested. Honestly I just don't care tonight.

d'Oracle · 06-07-2010 8:52am

125....Cormac you ****ing idiot.

itsallaboutheL · 06-07-2010 11:21pm

d'Oracle wrote: »

125....Cormac you ****ing idiot.

i agree of course..

but

:P

d'Oracle · 06-07-2010 11:30pm

itsallaboutheL wrote: »

i agree of course..

but

:P

I was meant to do 122.5kg.

d'Oracle · 07-07-2010 10:10pm

Half-assery

Deadlift

60x2x5, 100x5, 120x3, 130x2
140x5 PR

Grand really. Lot of breathing inbetween reps 3-5 but I didn't let go of the bar or anything. So its a bona fide PR.

Bench

20x2x5, 50x5, 70x5, 80x3
85x5,2,4
75x5

Lost my back at rep 3 of the second set, Bar was too high got stuck, spotter came in. Probably the same thing on rep 5 of set 3. Also Wasn't focusing on speed. 75 set to make up volume.

Quitting

Few front squats empty bar, hip flexor stretches, back squats with empty bar and I just walked out. Like a blouse.
Not sure what to do with the 3rd exercise on this day and my hip flexors are like cables.

d'Oracle · 10-07-2010 2:13am

NEarly forgot.

Kelly Starrets shoulder stuff.
IP Warmup.

Squat

20x2x5, 70x5, 95x5, 110x3, 120x2
122.5x4,1
120x4,3 FAIL

Just too heavy. Prolly not enough food I dunno.
I'm sure mobility issues are affecting it too.

Press

20x2x5, 30x5, 40x5, 50x3, 55x2
58x5,5,4,1

Damn. Got stuck at forehead level

Chins

4,3,2,2,2,1,1

Bit better.

One arm DB ROws

35x25 Each arm.

Hard but a bit **** all in all.
Mobility work is going to have to be a big factor going forward.

Molly · 10-07-2010 11:57am

Hi, is a warm up set of 120 not a lot when you are doing a work set at 122.5?

d'Oracle · 10-07-2010 1:30pm

Molly wrote: »

Hi, is a warm up set of 120 not a lot when you are doing a work set at 122.5?

Eh....maybe.
I have always kept those last two sets fairly high, but now that I look into it
you may be right.

Thanks for pointing that out.:)

Scuba Ste · 10-07-2010 2:10pm

I think he's right too, your press is the same 55x2 up to 58 for the work sets.

Tbh even 110x3 is probably too much if your going for 122, personally I go for a single as the last warm up set, no need to bust your balls in the warm ups.

token · 10-07-2010 5:49pm

I like to employ the Uncle Rip warmup formula of

(working set - weight of bar) / 4 = Warmup increment

(120 - 20) / 4 = 25kg

2x5 20kg
1x5 45kg
1x3 70kg
1x2 95kg

:pac:

d'Oracle · 10-07-2010 5:56pm

Scuba Ste wrote: »

I think he's right too, your press is the same 55x2 up to 58 for the work sets.

Possibly, although I wouldn't feel that it has affected the press.

Scuba Ste wrote: »

personally I go for a single as the last warm up set, no need to bust your balls in the warm ups.

I'm gonna stick with Rip on that one.
Thanks though.

d'Oracle · 10-07-2010 5:59pm

token wrote: »

I like to employ the Uncle Rip warmup formula of

(working set - weight of bar) / 4 = Warmup increment

(120 - 20) / 4 = 25kg

2x5 20kg
1x5 45kg
1x3 70kg
1x2 95kg

:pac:

I'm inclined to think that that formula was retroactively applied.
It just sounds too unriplike....

Hanley · 10-07-2010 6:13pm

d'Oracle wrote: »

It just sounds too unriplike....

Makes too much sense like?

:D

d'Oracle · 10-07-2010 6:23pm

Hanley wrote: »

Makes too much sense like? :D

Its not in stark contradiction to anything else he has output.

token · 10-07-2010 8:04pm

d'Oracle wrote: »

I'm inclined to think that that formula was retroactively applied.
It just sounds too unriplike....

You'd be right but that's the gist of it

d'Oracle · 12-07-2010 9:27pm

Deadlift

60x2x5, 80x5, 100x3, 120x2
145x5 PRish

Let go of the bar between 4 and 5. Also rep 5 was nothing to be proud of.
Calling that a PR is a little dubious.

BEnch

20x2x5, 40x5, 55x3, 75x2,
85x3x5 PR

Grip might be a bit wide.
I'm not really feeling anything in my chest, but I don't care.

Inverted rows

10,6,6

So ****ing what. No bars to do rows.
Not sure if I was even trying.

Back was really stiff going in today.
Interfered with my deads.
Going to stretch.

d'Oracle · 14-07-2010 10:01pm

Shoulder mobility work
IP Warmup 10
+clock lunges
+20kg OHSx5
+17.5kg Gobelet squatsx5

Wating for the rack.

Squat

20x5, 50x5, 70x3, 100x2
122.5x5,4,5,1

Felt more solid, and actually possible. Racked the last rep in set 2 cos my grip was off. Definite benefit to the less self destructive warmups. Still not calling it a PR. And I need a frickin video session cos I'm not sure of the depth.

Press

20x2x5, 30x5, 40x3, 50x2
59x3x5 PR

Hell Yeah.
Been a fair while waiting for that.
Felt good too, Last set was the firmest, bar the last rep which took ages and sounded like an orgasm.

Chins

4,3,3,2,2,2

Which is an improvement.

d'Oracle · 16-07-2010 8:53pm

IP Warmup 10
Gluteal activation.

Deadlift

60x2x5, 80x5, 100x3, 120x2
150x2, 145x3x1

Low Back was tight starting out as it has been all week.
Did some leg swings and sweeps. All sorts. Warm ups were grand, quick.
Got my glutes firing.
Came to the work set and I felt my back was flexing.
Forgot to bring a camera so I don't know for sure, but It was no way like Monday.

Bench

20x2x5, 55x5.

Had to quit. No spotters at all.

Press

20x5, 30x5, 40x3, 50x2
60x3x5 PR

And I had loads in the tank too.
Happy boy. I can now clean and press a wheel.
Probably more.

Chins

4,3,3,1,2,2

Meh.

One Arm Bent Over row

37.5kgx20 E.a.

Probably a back exercise too far.

d'Oracle · 19-07-2010 10:39pm

NNNYyyerr arrgh

Squash

20x2x5, 60x5, 80x3, 100x2
122.5x3x5 PR

Last rep was rough.
I was like ARRRRGH, but I got it.
I was training in with someone which kept me ticking over.

Bench

20x2x5, 50x5, 60x3, 75x2,
87.5x3F
85x5,4F

Some grunting here too.
Might try again but I think it may be time for the 1kg increments.

Pendlay Rows

50x5, 55x5, 60x5
62.5x3x5

The whole contraction from both ends malarky is tough to get down. I keep opening the hips.

Power Cleans

62.5x3x3

Just for the craic.

****ing need to sort this goddamn bar situation in Laughlinstown

d'Oracle · 21-07-2010 10:30pm

I can't think of anything to type to start this post.

Deadlift

60x2x5 (And 5 Power Cleans)
80x5, 100x3, 120x2
145x2,1,1,1

Noticed a friendly and strong bloke watching my reps.
I walked away after dropping rep 5 at the knee and said I was having trouble setting my back. His reply [south african accent]"You're using too much back"
I figure he is so big he is worth listening too. So It turns out that I'm pushing my hips through too late. It also turned out he competed at powerlifting through most of the 90's at worlds level. Didn't go into details as to what federation or that. Totalled around 900kg at one stage Nice fella very simple and easy to take on advice.

Press

20x2x5, 30x5, 40x3, 50x2
61x5,5,4,1

Tried the weightlifting shoes for the first set. Barpath was forward to fcuk.
Changed back to my chucks and went to work. Failed rep five, took a break and Grouuuunnnd out a single.

Chins

3,3,2,2,1,2,1,2

Bad night for the chins.
Sticking at the top.

Had my new weightlifting shoes with me. Deadlift felt so much more stable on the floor. Useless for the OH Press. Interested to see what the little feckers are like on the squat. That will be friday.

d'Oracle · 23-07-2010 9:38pm

Adventures is kitland

Squat

20x2x5, 60x5, 80x3. 100x2
125x3x5 PR

First time with both a belt and shoes.
Not sure that was a great idea.
The shoes seem to be making me sit down more.
Need to practice a bit or maybe get a video on me.
Belt chafed the **** out of my big fat love handles.:D

Press

20x2x5, 30x5, 40x3, 50x2
61x5,4,4

Disappointed, I was really on for hitting 2 PR's today.
I should have benched but was stuck for time so went for the press.
I have little idea what went wrong. My legs weren't tight in the second set but I was stable. Didn't feel heavy in the initial reps. The only thing I can think of is that I didn't do any mobility work before hand.

Time out, no pulls.
Home for dinner.

d'Oracle · 26-07-2010 10:01pm

Squat

20x2x5, 60x5, 80x3, (Belt) 100x2
125x3x5

Sorta didn't go for 127.5 for next to no reason.
These were a little inconsistant and the last reps of set 2 and 3 were slow but nothing was in any danger.

Pendlay Rows

20x5, 50x5, 60x5,
65x3x5

Also 3x65kg Power Cleans.
While waiting for the dude to finishing on the bench.
Little difficult to get the motor pattern for these. I keep opening my hips later in the sets. Its just hard to fire both ends of the lats with the bar hanging off them.

Bench

20x2x5, 45x5, 60x3, 72.5x2
87.5x5,3,2
60x6
Heavy.
If I miss it the next time I will reset.
Nuff said. Stupid Bench press.

Edit: The belt seems to have left bigger welts on the right side than the left.
This is a bit worrying as it did so the other day and might suggest that I am compensating for my **** hip.
Video session needed.

d'Oracle · 28-07-2010 9:54pm

Deadlift

60x2x5, 80x5, (Belt) 100x3, 125x2
150x4,1

Probably could have pulled the 5 if I'm really honest.
I believe buying the belt was the right decision. Its like feedback.
I can feel the belt in my lower back so I know it isnt rounding. I can feel my abs (HAHAHAHAH) pressing against the belt when I fill out and it reminds me to stay locked. What with that and the hips cue that that saffrican powerlifter gave me deads felt good today.

Technically a PR but it was not a full set of 5 as I stopped to get my breath.

Power clean

60x3, 70x3

Just cos

Press

20x2x5, 30x5, 40x3, 50x2
61x5,4,4

Pushpress

61x5

**** buzz, I had no hope of getting rep five of set 2 and 3.
Its sticking like a bastard just above my head. Which is incidentally just when the prime mover goes from Shoulder to tricep. So my triceps are weak.

I did some pushpresses to punish them.

Chins

4,3,3,1,2,2

Hammer Curls 12.5x8 each arm.

My elbow thingy is back a bit.
Hurt during the chins so I did some curls.
Feels ok now. COuld be a MFR related injury.:eek:
Lot of acting the bollox in this session.

colman1212 · 28-07-2010 10:30pm

just wondering what program you're doing? it seems ripletoeisssshh..

Scuba Ste · 28-07-2010 10:32pm

colman1212 wrote: »

just wondering what program you're doing? it seems ripletoeisssshh..

Aw man don't spell Rippetoe wrong in this log

d'Oracle · 28-07-2010 10:53pm

colman1212 wrote: »

just wondering what program you're doing? it seems ripletoeisssshh..

If you read back (not advised) It was once the Linear progression which Rippetoe described in Starting Strength: Basic Barbell Training.

I don't like calling the programme Starting Strength, because there are a few published programmes that Rip has put out there which are basically the same except the pulls are different and the one in SS:BBT isn't even the one the author recommends.

I was having trouble getting my deadlifts which was either down to having done squats on the same day or **** form. Probably both, but I decided to do deads first. Then I decided that pairing a vertical pull with a vertical push and similar with horizontal. But its all loosely linear progression.

TL;DR:

A linear progression (like Starting Strength or Stronglifts are linear progressions) but of my own design.

d'Oracle · 28-07-2010 10:54pm

Scuba Ste wrote: »

Aw man don't spell Rippetoe wrong in this log

GTFOML

G86 · 28-07-2010 11:18pm

d'Oracle wrote: »

A linear progression (like Starting Strength or Stronglifts are linear progressions) but of my own design.

So what you're saying is you're copying Rips programme but changing it a bit? Sounds familiar...

d'Oracle · 29-07-2010 12:03am

G86 wrote: »

So what you're saying is you're copying Rips programme but changing it a bit? Sounds familiar...

Rip didn't design Linear Progression.

And I know what you are getting at and my problem is not that Medhi changed the linear progression, that would make no sense as Rip changed the linear progression as have literally tonnes of people. Justin Lascek for example, or Kethnaab (who ever he is)

My problem is:
1. Medhi makes up all the other stuff as he goes along, giving terrible advice as he goes.
2. The exercise selection in Stronglifts is silly.
3. The volume is wrong, hence why so many people doing stronglifts end up dropping to 3x5 as soon as it gets heavy.
4. Medhi has no authority to be telling anyone what to do. He has no qualification, never competed at anything his lifts are ****.
5. He claims that SS:BBT is the basis for his programme then contradicts it, not with his programme, but his awful articles. (e.g. belts & not touching your shins with a DL)
6. People who know a lot more than me about the core lifts of both programmes think he is useless.

If someone asks me which to listen to I say Rip, because Rip competed at powerlifting, learned from Bill Starr and is a certified Senior Weightlifting coach with USAWL and he wrote SS:BBT.

Medhi is literally some guy with a website. He has admitted to same in interview. He wrote an e-pamphlet explaining the programme and started a website.

Thats all it is right there.
If you want to keep having pops at me and accusing me of turning things into slagging matches for answering a damn question, go ahead. I like you, but **** it if I'm going to have people following me around internet an forum trolling me.

And Finally I AM NOT TELLING ANYBODY ELSE TO DO MY PROGRAMME.
I am experimenting with my own programming its my choice to do it and you are a mile out of line coming in my log and somehow equating me training in a small gym in South Dublin to what Medhi is doing.

G86 · 29-07-2010 8:32am

d'Oracle wrote: »

Thats all it is right there.
If you want to keep having pops at me and accusing me of turning things into slagging matches for answering a damn question, go ahead. I like you, but **** it if I'm going to have people following me around internet an forum trolling me.

And Finally I AM NOT TELLING ANYBODY ELSE TO DO MY PROGRAMME.
I am experimenting with my own programming its my choice to do it and you are a mile out of line coming in my log and somehow equating me training in a small gym in South Dublin to what Medhi is doing.

'Keep having pops' at you? Eh, when? Complete overreaction mister, seriously. But I'm not going to retaliate further and have this turn into a slagathon so I'll leave it at that, you're right - it's your log. Good luck with your training.

d'Oracle · 30-07-2010 9:47pm

Now that that unpleasantness is over....

Squat

20x2x5, 60x5, 80x3, (Belt) 100x2
127.5x5,5,4,1

Errrr, ****it its a PR. I had to rack the last one as I was loosing my grip, but the rep was in my hips alright more or less got straight back under it. Elbow trouble is truly back now. Its fizzing at the moment gonna try curls and see if they help. Back with the Osteo next week so I might get him to wobble a needle around in my elbow again.

Press

20x2x5, 30x5, 40x3, 50x2
61x5,3,3

Push Press

61x5

Could be a lack of recovery due to the push presses and failure on wednesday. Nobody to bench much, So I hummed a bit and two small lads jumped on the bench so I was pressing.
Failed bad in the same spot. Tried a few things, Belt, layback etc, but just felt weak and stuck solid. Might reset.

Push presses.......

Pendlay Rows

30x5, 60x5,
70x3x5 PR

Yeah, I'm starved of PRs so I'm taking that.

DB Curls

12.5x2x10

In the hammer style

d'Oracle · 03-08-2010 10:15pm

Deadlift

60x2x5, 80x5, 100x3, 125x2
155x1,1,1
150x2

Brought in my Ego by accident.
Wasn't bad really, juts 155 is too heavy.
It should be grand in a week or two.

Bench

20x2x5, 40x5, 60x3, 70x2,
80x3x5

Reset. Missing reps by too much.
Gonna microload back up and see what happens.

Pendlay rows

20x2x5, 40x5, 50x3, 60x2
75x3x5

Bit heavy.
Might stay there for the next workout.

Barbell Curls

20x10
15x2x8

d'Oracle · 05-08-2010 9:45pm

Squat

20x2x5, 60x5, 80x3, (belt)100x2,
130x5,5,4 Fail.

FU. Went forward didn't fight long. Went to the pins.
Some reps were a bit ****, but I should have gotten that last rep.
Not a happy bunny.

Press

20x2x5, 30x5, 40x3, 50x2
61x3x5 PR

Longer rests did the trick.
Also cleaned up my second two work sets as one of the resident mastodons wanted to squat. Still experimenting with the belt.
Used it for the out of the rack set but not the off the floor sets.
Not sure I know how to use it on the press.

Some largely pointless snatch practice.

Chins

5,4,3,2,2

Ghey.

One arm DB rows

25x8 e.a.
37.5x20 e.a.

Pain.

Kneeling Jumps

2x5

Just killing time waiting for a lift.

d'Oracle · 07-08-2010 5:47pm

Pints last night and lack of food today.
Also just bone feckin lazy to the point that I nearly didn't train.

Upshot being I got there late.

Deadlift

60x2x5, 80x5, (belt) 100x3, 125x2
150x3,1,1

Sort of. I didn't go walkabout or anything, but I did let go of the bar.
Such a pussy.
Eitherway the last two were messy, one was hitched, both were away from the legs. As I get tired I start pulling the bar up instead of back when I put tension on the bar.

Bench

20x2x5, 40x5, 60x3, 70x2,
81x5,5,1

Probably didn't rest enough, but my Elbow went haywire. I felt it earlier but after one rep on set 3 it was real sore.
THe warm ups even felt heavy and I just couldn't get my set up right, felt like I was slipping. So I'm not worried about it.

Barbell Curls (no homo)

20x8, 30x10, 25x2x10

Hopefully this will help.

**** session overall, but better than not going, which was a real possibility today.

d'Oracle · 09-08-2010 10:36pm

Shoulder girdle mobility stuff:

Foam roller t-spine & Rhomboids.
Two tennis balls taped together of doom on T-spine.
Sticky ribs with single tennis ball 20 passes 5 positions, then again on a few bits of the left (giving me heaps of guff)
Hockey ball on my dodgy Psoas

Warmup:

Sumo Walk,
OH Shrug,
Leg Swings,
arm swings,
20kg Wide stance G.M.
Quad Walk.
Squat Stretch

Just though I'd stick all that in, in case anyone still reads.

Squat

20x2x5, 60x5, 80x3, (belt) 100x2
130x3x5

Long rests again.
Wrecked after every set of course.
Form wasn't as bad as it has been and oddly the last set was probably the easiest. Largely not as slow as I expected.
I think I am good for 140 before I have to change up. But Will I make it that long.....

Press

20x2x5, 30x5, 40x3, 50x2
62.26x5,4,4

:mad:
Left shoulder still hadn't decided to come to the races, despite all the work I did on it. Overhead postion was free as hell, but the left delt just said "I aint doin ****, fcuk it"
Annoying because I felt I still had "press" left in the right, but the harder I pushed the more my left arm flared
Angry man. Still I should get it next time, if I approach it right.
Used the belt on the last set, still don't feel like it does owt.

Chins

5,3,3,3,2

Going to try splitting the approach on the weeks I chin twice. Maybe do a heap of doubles till I can't do anymore, (like the Training sets day on the Armstrong Programme) On Friday.

Its getting tough to motivate myself to go train.
I still do, but as I'm still getting stronger and a bit bigger I will keep hammering.

itsallaboutheL · 09-08-2010 10:39pm

I still read.

Also i have no log so i'm putting this here.

100kg x 10 Pendlays

5rep pr :cool::pac:

d'Oracle · 09-08-2010 10:47pm

itsallaboutheL wrote: »

I still read.

Also i have no log so i'm putting this here.

100kg x 10 Pendlays

5rep pr :cool::pac:

FFFUUUU!

That's awesome chief.
Can I play poker on your back?

itsallaboutheL · 09-08-2010 10:48pm

d'Oracle wrote: »

FFFUUUU!

That's awesome chief.
Can I play poker on your back?

if you tuck your willy between your legs i'll consider it.

d'Oracle · 11-08-2010 10:34pm

Deadlift

60x2x5, 80x5, 100x3, (belt)125x2
150x4,1

Lost the bar forward, stood up sort of fiddled briefly with my belt and got back to business.

Bench

20x2x5, 50x5, 60x3, 70x2
81x3x5

Grand. Solid.
Right elbow and shoulder had some whinging to do but it was grand.

Pendlay Rows

20x2x5(sort of) 40x5, 50x3, 60x2
70x3x5

Much better today.
Not exactly fast or snappy, but did them fairly proper.

Power rack barbell curls

20x8, 30x2x10

d'Oracle · 16-08-2010 7:43pm

Haven't trained since. WHich is **** cos I will be off for a week from friday.

I did hike Scarr and Kanturk yesterday though.

Tonight:

Deadlift

60x2x5, (Power clean 60x3) 80x5, 100x3, 125x2
155x3,1,1

Not much rest really between.
Just catching my breath. Pretty happy.
Was meant to squat but the rack was pretty congested.
One of the strengths of SuperBarbellSystem (:P) is that if you can't squat you can just do the other workout.

Press

20x2x5, 30x5, 40x3, 50x2
62.26x3x5 PR

All cleaned up due to SRC.
Which makes it fairly awesome.
Last rep was a grinder.

Chins

8x2 +1

Not really much in the way of improvement going on here.
But We will see how this adjustment helps.....

Curls

20x8, 30x10,8

Done off the bench cos the squat rack was under use.

Also two kids asked me some questions today.
I was in a mad rush.
They wanted to know how to build the triceps chest and traps.
I told them to bench and deadlift. Probably scared to ask big Philly.....

d'Oracle · 19-08-2010 4:14pm

Squat

20x2x5, 60x5, 80x3, 100x2
132.5x5,4,4

Not a good day for squatting. Don't think I ate enough last two days.
Was going forward a lot. Last reps of the last two sets were horrible.
Put it down to a bad day.

Bench

20x2x5, 50x5, 60x3, 70x2
82.26x3x5

Fairly solid as I would expect.

Pendlay Rows

20x2x5, 50x5, 60x3,
72.26x3x5

Supersetted with:
72.26kg Full Clean and Jerk x1

Cos I wanted to.
Bit down in the dumps after the squat so I did some Full C&J singles.
Which made me happy.

d'Oracle · 30-08-2010 1:32pm

Thinkin' about changing some things.

Definite possibility of jumping on the 5/3/1 bandwagon to see how I like more a tightly prescribed system. I am still a novice but I am getting a bit cheesed off with the linear progression.

Had a read of the book and have a few plans for which way to go.
But I'm not sure if I'm gonna start straight away.
I had been thinking of getting my squat up to 140kg and Bench up to a paltry 90kg before coming off the Slope=2 linear progression I have been doing recently but I might not bother either.

Also I reckon I need to look more like Zac EffeteEffron so I need to add some conditioning for a bit maybe get my abs to be nice and concave, get that real weaker-than-the-lady next to me look going on....

Seriously though, I may or may not need to look awesome in a rather fancy suit in the not overly distant future. So I should trim off a bit, get happy with my gut and then throw in some more hypertrophy orientated stuff to see how it goes.

My biggest worry is that if I loose weight my Press might suffer, but I guess I will have to see.

The plan would be maybe 2 months of 5/3/1 on my lifts with chins MAYBE cleans, core & Hamstring work but otherwise minimal assistance and metcons, (crossfit & Otherwise) Complexes etc maybe even some stupid ghey cardio.

Then after that when its coming up to christmas and I'll be eating big anyway, hit some hypertrophy based assistance.

Any suggestions would be gratefully received.
First person to mention Diet gets called names.

I-YAN BAAAAAAAARRRR, I-YAN BAR.

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