I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle · 16-05-2011 10:33pm

Oh and I'm back to 100kg

d'Oracle · 19-05-2011 10:13pm

Meaningless testing.

Press

Cleaned: 20x2x5 30x3, 40x3, 50x2,
Out of Rack: 60x1, 70x1

Most horrific rep ever.
It took a long time. I think Token and Columok went for tea and biscuits while the bar was sitting above my head.

CLeans

50x1, 60x1, 70x1, 80x1, 82.5x1, 87.5x1 90xF

Nonsense.

Sumo Deadlift

100x2, 110x1, 120x1, 130x1, 140x1, 150x1

Again horrific stupid rep. I actually hitched it. In a sumo.
Either way its not that bad considering how long its been since I deadlifted.

Guff.

Atlas Stone

80kgx1 PR

Cheap, token (not token as in token, but token as in for the sake of not not doing it) PR.
Although token was standing there.

columok · 19-05-2011 10:17pm

d'Oracle wrote: »

Cheap, token (not token as in token, but token as in for the sake of not not doing it) PR.
Although token was standing there.

Cant believe you lifted that without warming up the relevant lifts...

Mockery and bravado will either make us all really strong or really injured.

d'Oracle · 19-05-2011 10:31pm

I can't believe it didn't just roll out of my fingers like the last time I tried it.

d'Oracle · 23-05-2011 9:37pm

Bench

20x2x10, 40x5, 50x3,
57.5x5, 65x5, 75x9

Batwings

5secx5x2

Green Band pushdown

4x8-10

EZ Curls

50x3x8

BB rows

Somexsome.

d'Oracle · 25-05-2011 9:58pm

Press

20x2x10, 30x5, 35x3 40x5, 47.5x5, 52.5x12

Power Cleans

52.5x3, 60x2, 70x2, 80x1, 85x2xF

Deadlift

85x2, 90x5, 100x5, 115x11

BAtwings

15kgx 5sec x 3x5

Suitcase walk

30kgx 3x50m

Ring Chins

6x2

Blue band pull aparts

3x5 w/ 5 second hold.

**** you, you stupid rhomboids.

d'Oracle · 27-05-2011 9:41pm

Box Squat

20x2x5, 60x8, 75x5, 87.5x5, 100x12

Good Morning

60x2x8

other stuff.

Too tired to give a ****.

d'Oracle · 30-05-2011 10:32pm

Bench

20x2x10, 50x5, 60x3, 70x3, 80x7

Band pushdown

Green x3x12 w/3 sec hold at the bottom.

EZ Curls

50x3x12

Batwings

5x5x5sec holds.

Spotted a bit for Colum, waved a kettlebell for absolutely no reason and to no benefit.

Hanley · 30-05-2011 10:48pm

d'Oracle wrote: »

waved a kettlebell for absolutely no reason and to no benefit.

IDIBISHDI

columok · 30-05-2011 10:54pm

d'Oracle wrote: »

Bench
Spotted a bit for Colum, waved a kettlebell for absolutely no reason and to no benefit.

I'm glad you logged this. At least now if your bench or curls make a massive jump you'll know it was everything you learned while spotting my bench!

d'Oracle · 31-05-2011 9:14am

Hanley wrote: »

IDIBISHDI

I said a kettlebell.
Not My kettlebells.

itsallaboutheL · 31-05-2011 10:58am

d'Oracle wrote: »

I said a kettlebell.
Not My kettlebells.

hahahahahahaha

d'Oracle · 01-06-2011 10:42pm

Press

20x2x8, 30x5, 40x3, 45x3, 50x3, 57.5x7

Power Clean

60x3, 70x2, 75x1, 80x1, 85x1, 87.5x1, 88.5xF

Deadlift

90x3, 110x3, 120x7

Batwings

15kg 7x5sec x5sets

d'Oracle · 03-06-2011 10:40pm

High box squat

20xmany 60x5, 70x3, 85x3, 92.5x3, 105x5
80x6

Good Mornin'

62.5x4x8

Planks

2x1min

Barbell Rollouts from knees and a bit short on ROM

5x5

Batwings

15x5 x5sec x5

I also checked my DB press to see how much of a difference there is from side to side. Its probably about 2.5kg.

I was 100.1 after training.
Also, I have a Power Clean record up on the board.
I didn't want to but Barry made me do it.

I'm going to my Osteopath tomorrow. Thank the christ. My hips are like the killing fields.

d'Oracle · 06-06-2011 5:40pm

Bench

20x10, 40x5, 60x3, 65x5, 75x3, 85x4
80x3x3

Green Band Pushdowns.

x15
Band looped around the wrist to grip higher up the band.
x3x10

Batwings

17.5kg x5 sets x3-5 second hold x5 reps.

EZ bar curls

50x3x10

Foamrolling, stretching and chatting about mobility issues with two lads who are a lot stronger than me.....and Colum.

d'Oracle · 08-06-2011 9:43pm

Press

20x2x5, 30x5, 40x3, 47.5x5, 52.5x3, 60x6

Power clean

60x3,2, 70x2, 75x1, 80x2, 82.5x1, 85x1

Sumo Deadlift

60x5, 90x3, 100x5, 115x3, 130x3

Batwings

17.5x 5secs x5reps x5 sets.

Left a rep in tank on the press.
Probably left 2 on the deadlift.

Tired, always tired....

d'Oracle · 10-06-2011 9:46pm

High Box

20x2x10, 60x2x6, 70x4, 80x3, 87.5x5, 100x3, 112.5x7

Good Morning

65x4x8

Wooden log clean & press

52.5x1, 62.5x1, 72.5x1

Poorly executed barbell rollouts

6,5,5

Also had a go at the 80kg Competition spec log but couldn't roll it.
Its nearly there.
Reckon I will try for an 80kg steel log clean & press next week.

d'Oracle · 13-06-2011 10:21pm

Bench

20x2x10, 40x6, 50x3, 57.5x3, 65x3, 75x3

Green band pushdowns

4x10

EZ bar curls

50x4x10

Batwings

17.5kgx10x10sec

Narrow grip bench

60x2x10

For a lad who had intended nipping in and out I was there a long time.

d'Oracle · 14-06-2011 9:54pm

High Box Squat

20x2x10, 40x8. 50x6, 60x5, 70x3, 75x3, 87.5x3, 100x3

Good Mornings

67.5x4x8

KB Swings

16x3x20

Max effort Jawing

d'Oracle · 16-06-2011 10:09pm

Press

20x10, 30x5, 40x3, 47.5x3, 52.5x3

Power Clean

60x5, 70x3, 75x2, 80x1, 82.5x1, 85x1, 87x5x1, 90xF

Deadlift

80x5, 90x3, 100x3, 115x3

Batwings

17.5x10x10sec

Barbell rollouts from the knees

4x5

Suitcase walk

30kg x 50mx3 each side.

I remarked that I really must stop just trying for that 90kg Clean every session.
I also had a chat with Dave about my **** hip.
He showed me an exercise which felt very strange and may just be what I was looking for.
I may yet return to proper squatting to a good controlled depth with the appropriate lumbar position. Fingers crossed.

d'Oracle · 20-06-2011 10:17pm

Supersessioned my Bench and Squat Nights as I won't be going down tomorrow and am away friday for the weekend.

Bench

20x2x10, 40x6, 50x6, 60x3, 67.5x5, 72x5, 77.5x 8 or 9
We'll say 8 so I will learn to stay focused in future.

High Box Squat

20x2x10, 60x5, 80x5, 92.5x5, 97.5x5, 105x11

Sort of supersetted all the squats with:

Green band Pushdowns

10,10,8,8 With a grip higher up the band.

and

ez bar curls

52.5x4x10

Good Mornings

70x4x8

Batwings

20x10x10sec holds

Some of that band stuff Dave has me doing.

I think I probably threw in about 12 chins too.

d'Oracle · 23-06-2011 10:41pm

Press

20x2x10, 40x5, 47.5x5, 52.5x5, 55x11

Power Clean

60x5, 70x3, 75x3, 77.5x3x3

Deadlift

77.5x5, 105x5, 112.5x5, 120x10

Batwings

20x10secx10

Suitcase Walk

30x50m 40x3x50m

Barbell rollouts

3x5

I hope I don't have gas tomorrow.

d'Oracle · 27-06-2011 10:27pm

Bench

20x2x10, 50x5, 60x3, 72.5x3, 77.5x3, 82.5x6

(possibly 7 but I can't log it unless I'm sure.)

JM (is not dead) press

30x2x10, 40x4x10

Ez Bar Curls

32.5x3x10

Batwings

20x10x12sec

These felt marvellous cos I wasn't sitting at my desk all day.

DB hammer curls

10x2x10.

d'Oracle · 29-06-2011 10:29pm

Press

20x2x10, 40x5, 52.5x3, 55x3, 57.5x7

Power Clean

50x3, 60x3, 70x2, 75x1, 80x2x3
80xF,1,1

Didn't mean to put 80 on at all.
Missed the first rep of the 3rd set in strange circumstances.
Continued the set.

Sumo Deadlift

100x3, 112.5x3, 120x3, 127.5x5

Batwings

10x20kgx12sec

Chins

4,3,2,2,2

Little finisher of 100m sand bag carries and 80kg prowler pushes of some such distance.
Not really worth logging about cos A) I was tired and

it was basically conditioning which doesn't ****ing matter.

All the lifts felt heavy as and I'm a kilo heavier than the last time I weighed myself.
So its probably just some sort of anomaly.

d'Oracle · 01-07-2011 9:53pm

Crisis Averted. I was back to 100.5 today.

High Box Squat

20x2x10, 60x5, 70x4, 95x3, 100x3, 105x3
120x1, 130x1 140x1, 145x1 PR of sorts

Had the wrong loads written down due to a spreadsheet error, (read: I am a ****ing retard)
So figured I just do the triples, give myself the day off and do 4 singles.
Thats the most I have squatted off the high box, which in itself means nothing.

Good Mornings

70x4x8

Batwings

22.5x10x10sec

Chins

4,4,3,2,1

Suitcase walk

40kgx5x40m

Barbell Rollout

5x5

And so ends the batwing intensive.
My scapular control is much better thank you very much. I will keep them as a patterning movement for rows, which I might re-introduce on Monday.
Barbell rollouts are a skank of an exercise.

d'Oracle · 04-07-2011 9:32pm

Bench

20x2x10, 50x6, 60x5, 67.5x5, 75x3, 85x6
90x1, 95x1 100x1 PR

The 6 was the same weight as last cycle....(remember: retard) I had felt a little unsteady with the warmups which is usually a good sign so I went for it. I knew I could do this and probably more. But it is a monkey off my back.

JM press

40x5
30x10, 35x3x10

Batwings

22.5x5x10sec

Pendlay Rows

50x4x8

EZ bar curls

35x3x10,9 (failed last rep sort of)

Dumbell Powercleans

Various weights.

d'Oracle · 06-07-2011 9:43pm

Press

20x10, 30x5, 40x5, 47.5x5, 55x3, 62.5x6, 70x1, 72xF

Snatch

30x5, 40x2, 45x1, 50x1, 55x1, 60x2 ugly reps.

Deadlift

60x5, 105x5, 120x3, 135x3

Weak ****.

Chins

4,4,3,2,2,

Reverse hyper

50x3x10

Tried out some of the new equipment.
My back was in odd shape tonight, spasmed a bit doing deads.
Reverse hypers felt nice.
Clean and press and snatch was done with the ZhanKong Oly bar which has been acquired for those who like to partake in the olympic lifts. Nice.

Then someone not a million miles from here came in and started doing front box squats with it. Off a rack obviously.

token · 06-07-2011 10:53pm

d'Oracle wrote: »

Clean and press and snatch was done with the ZhanKong Oly bar which has been acquired for those who like to partake in the olympic lifts. Nice.

Then someone not a million miles from here came in and started doing front box squats with it. Off a rack obviously.

That bar better not be bent by some some idiot doing rack deadlifts with it.

columok · 07-07-2011 9:02am

d'Oracle wrote: »

Then someone not a million miles from here came in and started doing front box squats with it. Off a rack obviously.

Presumably you stopped them. Presumably.

d'Oracle · 07-07-2011 9:08am

columok wrote: »

Presumably you stopped them. Presumably.

Nope.

I-YAN BAAAAAAAARRRR, I-YAN BAR.

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