I-YAN BAAAAAAAARRRR, I-YAN BAR.

d'Oracle · 14-12-2010 10:52pm

Gleaned pearl of Wisdom for today: You can't teach yourself to squat.

Squat

20x2x5, 60x5, 100x3, 110x2
130x3x5

Solid.
Little pull to the left here and there, mainly cos my **** hip is being ****.

Goodmornings and Static Lunges

70x3x8
22.5sx5 each side
22.5sx6 each side

Press

20x2x5, 30x5, 40x3, 50x2
57.5x3x5

Grand. Shoulders decided to spontaneously **** themselves yesterday morning. Hammered them last night with the stretching stuff, but were some trouble today. Little lag on the left side. Needs work.

Pendlays and Hammer Curls

65x3x8
15x3x13

Good. Pendlays were light I suppose, but I'm really starting to get the technique down.
Curls were cheated tae fudge, but I don't care, they were pumpilicious.

d'Oracle · 16-12-2010 11:26pm

Words of Wisdom: I can't think of any right now.

Sumo motherfuggin Deadlift

60x5, 100x5, 120x3, 130x2
140x2, 150x1, 160x1, 165xF

Right so.
I'm on to something here.
Pulled my conventional max and while it felt hard it did not feel like everything in me was about to snap.
I think I can work with this. Brian recommended I try this cos of the trouble I was having with the Convos and the depth I get on the squats.

SLDL and Pull Down Abs

100x3x8
plate 8x3x12

Grand.

Neutral close Lat pulldown

P8xlots
plate 10xsome
Stack x 5,5,7

Grand, no sub for chins.
Some guy was doing weighted Hairline ups on the chin bar and I hate the other one.

DB Bench

22.5kg Bells 3x12

Meh.

Gobelet Squat

20kgx3x5

For reasons of I can now get awesome full squat depth.

d'Oracle · 28-12-2010 6:50pm

Derp.

Squat

20x2x5, 60x5, 100x3, 120x3, 130x3, 135x3,
140x3, 140x1,1,1

I felt rested and full going into the gym.
Of course every time I have a really good session I am usually after a bad nights sleep and not eating enough. So this was obviously a **** session.
Meant to do an increasing 5x3 bu the 140x3 felt crap and I just did three singles with a shake and a walk around the rack between. I'm putting it down to like one session in the last two and a half weeks.

Press

20x2x5, 30x5, 50x2, 60x3, 62.5x3, 65x3,
66x1, 65x1, 60x3

Was absolutely smashed after the 65 set. Wanted to do 3 at 66 but was gheyed out.
Again putting this down to not training and spending huge amounts of time sitting down.

Pendlay Rows

70x5x5

BB Curls

Who cares.

Im not even training at the moment.
Might start doing some conditioning & running now.

d'Oracle · 03-01-2011 4:39pm

Not training much are ya?

Gobelet Squat

20kgx3x5

Front Squat

50x5, 60x5, 70x3, 80x3, 85x3, 90x3, 95x2
100x1

Form was wandering south so that was that.
Nice and deep I suspect.
Will try to bring video next session.

Pulldown abs

plate 8 x3x12

Still no clue what weight I'm doing.

Chins

x3

Blue band x 5,5,5,4

There may have been another set of 5 there, lost count.
Didn't try a fifth on the last set.

Pushups and Swiss ball back extensions

3x12
BWx3x15

d'Oracle · 04-01-2011 10:23pm

I started attempting to do conditioning.

Concept 2 Indoor Rowing machine

10 min
30sec on/ 30 sec off.

2:30 seconds of lying down.
2:30 seconds of wondering what to do next.

A little complex
5x Lat pull down
5x pushups
5x 17.5kg Gobelet squats.

Awww isn't fatty cute doing his lil workout.
Lat pulldown started as green band pullups but I fast (2 rounds) realised that Green was not going to be enough assistance and was an immense pain in the arse to get up to/down from. Switched to 6 plate Lat pulldown, which was too light. Gobelet squats were probably defeating the purpose of gobelet squats but still worth doing.

Any how 10min I got 10 rounds. Pathetic but that probably means I will do better in future.

DB Swings

17.5kg
30sec on/30sec off

I pretty much quit after 6 rounds.

No point in killing myself on day one.

Sin e and fúck it.

d'Oracle · 06-01-2011 10:31pm

Wisdom of today: Ignore the advice of PHD level Physios. Stretch the **** out of IT Bands.....

Power Clean

50x1, 60x2, 70x1, 80x1
Clean pull 90x1

I also did a dodgy arse power/muscle snatch with 50kg.

Sumo Deadlift

100x1, 110x1, 115x2
130x3x3, 140x3

Grand, just drilling in the movement.
Some sweet reps some not so much. Last rep was actually hard due to me not keeping my hips down.

Press

20x2x5, 30x5, 50x3, 62.5x1
65x7x1

Mostly fairly solid as they should be at 90%
Also I now understand use of the lats in the OH Press.
After watching a video by a kettlebell guy. "Rif" :pac:
So I guess watching an internet video made me stronger.

Pendlay rows

65x5, 70x3x5

Lats actually felt kind of tired.

Pushdown

Some x a few.

I'm thinking of doing deficit deadlifts just so I can say "I'm doing deficits on a deficit".
But that would make me the kind of guy who calls eating less a deficit.

d'Oracle · 10-01-2011 10:41pm

Sir, your lack of any programme or progression plan in your training is really ****ing you over.

Front Squat

20x2x5, 50x5, 70x3, 90x5x3

Meh.
Is this training?
I don't even know anymore.
Felt heavyish on the 3rd rep.

Press

20x2x5, 40x3, 60x3, 70x0
60x2x5

Not sure, I hadn't even intended on pressing, but the chin bar was taken up and the place was busy. Or whatever.

Pulldown abs

plate 8x3x12

I'll move up in these next time.
Probably.

Glen Pendlays patented Death March

Just to get a feel.

I need a plan or something.
I will be loosing weight through diet, so obviously it will effect my ability to go at it. Which rules endless runs of Smolov base out.
Looking at 2 sessions a week, Lifts, trunk no hypertrophy stuff.
Need something I can grab do and not think about....

Any ideas?

Remmy · 10-01-2011 10:54pm

d'Oracle wrote: »

Glen Pendlays patented Death March

Whats that?I think I heard of it before.

d'Oracle · 10-01-2011 11:01pm

http://www.californiastrength.com/stco1.html

token · 10-01-2011 11:09pm

Maybe something like..

A:
squat
bench
powerclean
row

B:
front squat
press
deadlift
pullups

A squat, a press and a pull + accessory. Superset any abz stuff with rows & pullups so you're not in the gym all night.

d'Oracle · 10-01-2011 11:20pm

Its not so much the Lifts is the problem.
Its more the progression.

I mean as for lifts its just:
Squat, Deadlift, Press, bench, chins from where I see it.

The chins are essential cos I am **** at them.
I'm kind of worried that I won't last long if I go back to the linear progression on a deficit.

Edit: How the hell did that lightbulb thing get there.

token · 10-01-2011 11:28pm

I wouldn't worry much about a linear progression if its just twice a week and the lifts on each day are different. 2.5kg jump on the big lifts 1kg on the smaller lifts once a week doesn't sound overly agressive to me. Take a deload if you need to there is no shame :pac:

itsallaboutheL · 10-01-2011 11:54pm

I apologise in advance and mean no offence.

Or maybe a little. But not enough to get banned or for you to take it personally.

Stop thinking about your fucking training and just lift stuff up, put it down. Then do the same next week but try for more reps or more sets.

Paralysis of Analysis i believe it's called.

Like, using your upper lat not recruiting properly as an excuse for failing to get target reps on a row is just ridiculous, i've wanted to say that for about 3months.

Seriously like, you should be pretty damn strong by now if you stopped thinking about being strong and just lifted some shit.

d'Oracle · 11-01-2011 12:06am

itsallaboutheL wrote: »

I

Like, using your upper lat not recruiting properly as an excuse for failing to get target reps on a row is just ridiculous, i've wanted to say that for about 3months.

I have never disclosed my upper lat issues to anybody.

d'Oracle · 11-01-2011 10:08pm

Conditioning.

Rowing

10 Intervals
30 on/30 off.

I briefly lost the will to survive in the last interval.
Pulled it back together and I reckon was back to close to a meagre 360watts in the last few strokes.

This was followed by a crossfit mainsite style roll around on the floor which
worried the hot Hungarian instructor lady enough to tell me that "too hard is not good". My fiance just laughed at me.

Death March

12.5kg Bells
25m x2,2

Basically one length, rest a bit, return.
Big rest.
repeat.

These things are killer. Its like a walking one legged deadlift.

Farmers Walk

2x25kg Plates.

1:00 on/1:00 off
5 intervals.

Farmers walks and death marches, lets see how the deadlifting goes on Thursday.

Also fúck all you guys thankin' L's post.:D

d'Oracle · 13-01-2011 10:51pm

Sumo Deadlift

Some warm up powercleans:
50, 60, 70, 80x2

DL: 100x5x1, 110x3, 130x2, 140x1, 150x3,2,1
140x3.

That last single nearly made me fall over. Bar got out ahead.
Will either try for 3 triples at this weight or back off and go for 5+.
I dunno. Whatever.

Bench
20x2x5, 50x5, 60x5, 70x5, 80x3x5

Bit shakey but grand.
Babysteps up from here.

Narrow Grip Lat pulldown

The stack x 5,5,7

Some chins distributed through the session.

BB Curl

32.5x2x8

Done.

At some point soon I'm gonna write a massive emo post on the year gone and the year ahead. Cos its my log.

d'Oracle · 13-01-2011 11:42pm

Incidentally, I am 104.5 and a fat **** of some 25 - 27%.

d'Oracle · 17-01-2011 11:23pm

This isn't science, its maths.

Squat

20x2x5, 60x5, 100x3, 110x2
130x3x5

Felt hard enough.
But not reary. Got a compliment on my squat form from that dude from last week who knows Hanley.

Press

20x2x5, 30x5 *felt hard?*
40x3, 50x2
60x5,4,3+Push Pressx2

Bluey purple lights in my eyes.
Sort of couldn't see properly.
Bit of a headache. Crazy stuff.

Pendlay rows

70x5,7,7,7,7

Head Cleared up, spotted and called press for the stallion who is going to enter the single lifts.

Dips

3x5

I did dips.:)

Strange stuff that.
Bit of a headache now, probably a lack of food thing.
Also my press has the gay. Might drop it for a while, either incline or just bench twice a week.

d'Oracle · 19-01-2011 11:30pm

Power Cleans

50x5, 60x3, 70x1, 80x1

Done by way of warming up for deads, but also cos they develop explosive hip extension, are really functional, are useful for getting bars up to your shoulders and make you more awesome.

Sumo Deadlift

100x5, 120x3, 142.5x4x3 142.5x2

Only did 2 on the last set, felt like I was done.

Bench Press

20x5, 50x5, 60x3, 70x2,
82.5x7x3

Last rep was a near death experience. I was loose, line went awry off my chest, moved a bit due to the slippery bench, then had a 5 second battle due to the fact that I didn't bother with a spotter. Got there in the end. Funnily enough these got easier as the sets went on. Wanted to do 10 triples but was running out of time.

Curls

32.5x10,8

Band Ab Pulldown

Green and blue bands x10,10,14

Shít exercise.
But fúcking benchman was using the lat pulldown machine and the other cable is of course broken.

d'Oracle · 20-01-2011 10:39pm

C2 Erg

1000m : 3:31.8
500m : 1:40.3

Let myself down on the 500m. Basically let my self slowdown around 200 for a few strokes. Reckon I probably screwed myself out of a PR. But who cares, its cardio.

Farmers Walk

2x25kg plates 1:00/1:00 rest.

Better than last time. Gripnificent.

Gheyness

17.5kg DB
Clean and Press x5 each side
Gobelet x5

11 Rounds in 15min.
Thats probably a keeper.
Just the right kind of Gay for me.

There were a couple of Ab pulldowns in there too.

d'Oracle · 22-01-2011 4:03pm

Push Press

20x2x5, 50x5, 60x3, 70x2, 75x1, 77.5x1, 80x1 Pr
All reps cleaned from the floor.

(Power clean and Jerk, 80x1, 82.5x2x1)

66x4x3, 2+1
From the rack.

Did C&J just for the craic. Jerks were easy as.
80kg Pushpress was a total all out max effort....Took about 5 seconds to get from above my head to extension.
5th set I lost a pushpress out the front, just sloppy due to fatigue.

Chins

2,2,2,2,2,2,2 = 14

Distributed across the session.
Up two on the last day

Pulldown Abs

Plate 8 x3x12

Tougher than I expected.

Pinch Grips

2x5kg plates
30sec x5 each arm.

Dips
BWx2x5

Should have done another set but I failed a chin and just left.
Impromptu session because I was bored at home.
Good though.

Also, WHO GIVE A **** IF OR IF NOT YOU ARE IN CHARGE OF THE PARTY?
WE WANT YOU OUT OF THE OTHER DAMN JOB. Obese goon.

d'Oracle · 24-01-2011 11:36pm

Squat

20x2x5, 60x5, 100x3, 110x2
132.5x4,3,3,3,3

Had intended on doing 3x5.
This absolutely destroyed me. The 4th rep was such a grinder that I switched to singles.
Just had nothing, felt heavier than the 140x5 I did a couple of weeks ago.
Horrible.

Bench

20x2x5, 50x5, 60x4, 70x3,
82.5x3, 85x3,3,2, 80x3

Wanted 82.5x3x5, that wasn't happening either
So went for triples.

I can think of excuses but whats the point.

Pendlay Rows

72.5x5x6

Curls

35x8,8,5

**** session. **** happens.
Might wait till thursday to lift again.

d'Oracle · 26-01-2011 10:19pm

Rebuild.

Press

20x2x5, 30x5, 40x3,
50x2x5 50x10

Narrow Grip Lat Pulldown

The stack x 6,7

Power Clean

40x5, 50x3, 60x2, 70x1, 80x1

Sumo Deadlift

100x1,1,1
110x3
130x10

Last 2 reps were nothing to be proud of.

Bad Conventional Deadlift

100x5

Seems I still can't set my back.

Chins

10x2

Pinch Grips

2x5kg
3x40sec

Distributed through the session.

102.2kg at last weigh in.

d'Oracle · 28-01-2011 10:16pm

Impromptu bench test.

Bench

20x2x5, 50x5, 60x3, 70x1, 80x1, 90x1 (easy)
95x1 PR
100xF

Spotter touched around what I expect may be a weak point.
Didn't try again.
No hassle. Its as good as in the bag.

70x5,5,13

Curl

30x10,9

Squat

20x2x5, 60x5, 80x3, 100x2
115x5,5,10

All over the place.
I am so ****ing slow out of the hole too.
Got into it for the last set though.

Pull down Abs

plate 9 x 8,8,9

DB Clean and Push press

32.5kg each arm
35kg each arm.

But thats hardly training.

Chins

9x2

Throughout the session.

100.8 kg.
Thanks to the "fúck you and your stupid complicated ****" diet

d'Oracle · 01-02-2011 12:07am

Squat

20x2x5, 60x5, 90x3
95x5, 107.5x5, 122.5x8

RDL

100x3x8

Front Squat

60x7

Chins

8x2, 1x4 = 20 reps.

Squats felt better.
RDL's didn't really feel like they were doing much for my hamstrings.
Chins were great.
Did a set of 4 to finish things off in a hurry so I could get home for the savage eye.

d'Oracle · 01-02-2011 9:35pm

Bench

20x2x5, 50x5, 60x5, 7x5, 80x9

Pendlay Rows

72.5x3x8

Dips

BWx5,6,5

Chins
5x2

Curls

Some.

Bench was a little unstable.
Back was loose for most of the 80 set.
Rows were tough.
Elbow is a little sore now.

d'Oracle · 03-02-2011 11:11pm

Sumo Deadlift

60x2x5, 80x5, 95x5, 110x5, 125x10 or 11.

RDL

105x3x8

Pull Down Abs

Plate 9x3x12

Deadlift was ok sort of lost count and bitched out of a rep.
RDL was solid.
Pulldown abs were hard, but I'll probably go up.
Didn't feel like/have time for chins or grip work, So I will hit them hard next .

d'Oracle · 04-02-2011 11:36pm

Press

20x2x5, 30x5, 42.5x5, 48x5, 55x8
40x8

Chins

9x2, 1x3, 1x4

Dips

BWx5,5,5,4

Overhead Cable extensions

p7x2x12
p8x8

OCE is a **** exercise.
Probably switch to Skull crushers or something.

d'Oracle · 07-02-2011 11:25pm

Squat

20x2x5, 60x5, 98x3, 112.5x3, 125x5

Good Mornings

70x3x8

Cable curls

p5x8, p7x3x12

Wasn't really pushing anything tonight cos my hips feel all stiff despite.
GM's were arch back and **** cos my lower back is ****. Hence the doing of them.
Curls were pumpilicious.

d'Oracle · 08-02-2011 10:07pm

Bench

20x2x5, 60x5, 67.5x3, 72.5x3, 77.5x7

Pendlay rows

72.5x3x8

Dips

5,5,4,3,2,1

Chins

3,3,3,3,3,3,2

All grand.
Rows up weight next week.

d'Oracle · 10-02-2011 10:46pm

Hang Cleans

Bar x many.

Full Clean

50x2, 60x1, 70x1, 80x2x1

Sumo Deadlift

80x3, 90x2, 100x3, 115x3, 130x8

RDL

110x3x8

Pulldown abs

Plate 9 x 3x12

Medium Grip Pullups

10x2

Barbell Complex

Row, 2x Full clean (or power & front squat) 2 x Power jerk
50kg x 10

Bar snatches from the high hang 3x10

That was all backtacular.
Hip movement is better.

This place has actually become an irredeemably shít bitch fest.
Hostile, passive-agressive crap everytime I read it.
I actually can't believe how much effort people will put into bitching about crossfit.
Be happy for anybody doing anything you miserable gits.

d'Oracle · 12-02-2011 4:42pm

Press

20x2x5, 30x5, 48x3, 52.5x3, 58x5

Dips

6,5,5,3,2 = 21

Chins

5x3, 10x2, 2,1,2 = 30

Kaz Press

40kg x2 x12

That was horrible, thanks to an appalling hangover.
Kaz press is better than the Overhead cable extensions.

d'Oracle · 20-02-2011 7:57pm

Squat

20x2x5, 60x5, 100x2
105x5, 120x3, 132.5x2

Good Morning

70x3x8

Sick all last week also I had an awful stressful week in work.
Still not the May West. So this whole session was horrible. Wasn't sure about it till I was walking out the door but I needed to train.
The 132.5 set was ok. The second rep was uglier than Sarah Jessica Parker.

But I'm sick and down to 98.2kg so its sort of to be expected.

d'Oracle · 22-02-2011 10:09pm

Chins & Dips

Loads.

I probably shouldn't be reading training and lifting blogs.
Not being able to train is making me mental.

d'Oracle · 02-03-2011 11:52pm

All better, had my stag and back training.
In a new Gym.

Some prowler pushes and lunges to warm up

Box Squat

20x2x5, 60x8, 70x6, 80x4, 90x3, 100x3, 110x2, 120x1

Assisted Wide Grip Pullups

4x4

Wide Stance Good mornings

Triples at a few weights. Didn't write it down.

Strict DB Rows

25x2x4

Performed at Ironside Strongman.
All the assistance stuff was based around stuff Imbalances that Dave figured out.
Apparently my rhomboids just suck ass which is the why of the pullups and Strict rows.
GMs are cos GM's. I have swiftly forgotten what weight I did but I have some mobility issues causing the hips to curl under.

That Gym is awesome btw.
Its all ominous black strongman stuff and racks.
With two prowlers and tonnes of other stuff.

Exciting end to an exciting 7 days what with the Cricket, election and my stag....

Sangre · 03-03-2011 11:21pm

Heading out to Ironside this weekend myself. Any piece of equipment you'd recommend I try out?

d'Oracle · 04-03-2011 11:55am

Sangre wrote: »

Heading out to Ironside this weekend myself. Any piece of equipment you'd recommend I try out?

The racks?

I haven't really tried anything but the prowler and that was just to warm up a bit. I think its best to let Dave fix me a bit before I start messin' around.

That said......I can't wait to try proper farmers walks.

d'Oracle · 04-03-2011 10:51pm

Too busy chattin with Barry to write anything down, so this is from Memory.

Bench

20x2x8, 40x8. 60x8, 70x6, 80x6

Blue band tricep pushdowns

4x8 each side.

SOmething involving pushing one side of a bar with the other end in the corner of the wall, like the lads in my old gym for the t-bar rows.

X x 2x8, X+5kg x 2x8 each side.

Supersetted with

Mallet slams

4x8 each side.

DB Incline

20x2x8, 15x2x8

ss

Tricep Kick backs

10x4x8

Bench with chains

40+20kg of chains x 6,5,5,5.

Couple of prowler runs.

Interesting.
We will have to talk about kick backs if they pop up in the programme, someone might see. I should get an actual programme next week. Will most likely do conditioning on Monday.

Benching with chains is mental.
And I'm not sure why do it, but I'm pretty much happy to hand myself over to the lads.

Sangre · 05-03-2011 12:00am

d'Oracle wrote: »

Benching with chains is mental.
And I'm not sure why do it, but I'm pretty much happy to hand myself over to the lads.

To improve your lockout no?

As you lift the bar up more of the chain comes off the ground and is therefore heavier. Weight gets heavier the closer you are to lockout.

d'Oracle · 05-03-2011 12:06am

Sangre wrote: »

To improve your lockout no?

As you lift the bar up more of the chain comes off the ground and is therefore heavier. Weight gets heavier the closer you are to lockout.

That would seem to be it, but I think he might have been looking to see where I failed.

d'Oracle · 07-03-2011 11:19pm

Strongman Conditioning stuff.
Basically 4 rounds of the following with the indicated loads.

FArmers Walk

35s, 40s, 45s, 50s

Super Yoke

**** knows, I think the last round was 60kg

Log Clean and press

30x8, 40x8, 50x6x2

Keg Loading

No idea what the load is.
Did all the platforms each time.

Mallet

8 each side each time.

Circus dumbell

Or one arm DB clean and press...

10x8x2, 20x8x2

Riotous fun altogether.
Must get the proper loads from Barry for my logbook.

Prowler

Can't remember the loads.
Horrible evil fúcking death machine.

G86 · 08-03-2011 12:17am

Ooh your new sessions are interesting!

What are mallet slams?? Actually, I'll just google...

the drifter · 08-03-2011 12:53am

G86 wrote: »

Ooh your new sessions are interesting!

What are mallet slams?? Actually, I'll just google...

im assume sledgehammer and a tyre and go nuts...

d'Oracle · 08-03-2011 12:07pm

Barry Calls them Donkey Kongs.

Big rubber slabbers mallet and beat the beejaysus out of a big mat on the floor.
The Tyre is apparently on its way, I suspect they will become sledgehammer swings then, as there is an ominous 12lb sledge currently being used as a door stop.

I remember taking apart a concrete shed with one of them once.
Good times.

I have trap DOMS like a mother ****er.
YOKE.

itsallaboutheL · 08-03-2011 3:38pm

Circus dumbell.

I hate you

d'Oracle · 08-03-2011 3:58pm

itsallaboutheL wrote: »

Circus dumbell.

I hate you

I wasn't using the actual circus dumbell.
But I suspect this is a shoulder function envy thing....right?

Brian? · 08-03-2011 4:07pm

d'Oracle wrote: »

I wasn't using the actual circus dumbell.
But I suspect this is a shoulder function envy thing....right?

What the jaysus is a circus dumbell?

d'Oracle · 08-03-2011 4:14pm

briankeating wrote: »

What the jaysus is a circus dumbell?

An enormous dumbell.

They use them for the circus dumbell event in Strongman.

itsallaboutheL · 08-03-2011 7:01pm

briankeating wrote: »

What the jaysus is a circus dumbell?

d'Oracle wrote: »

An enormous dumbell.

They use them for the circus dumbell event in Strongman.

I will one day marry a circus dumbell.

DM-BM · 08-03-2011 7:28pm

briankeating wrote: »

What the jaysus is a circus dumbell?

I-YAN BAAAAAAAARRRR, I-YAN BAR.

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