Bad form and grunting

squats x 3
140
140
150
150
160
160

bench x 3
100 x 6 sets

bender rows x3
90 x 6 sets

dips
20,15,6

I know but if I called it a bar complex I'd have some one on sayin " you stole that from my box, it's called a big bear wod and we always go amrap to the max brah"
On the Internet someone always knows better.

planned 3 complexes for today, so 9 rounds balls to the wall and nowt else, i was going to do some squats as a warm up and then fooked it all out the window and done

100kg back squat x 41 rep pb

it wasnt easy but the form was good all the way through and kept the bum low too. my hands and lungs gave up in the late 30's but id be confident in sayin my legs would be well able to get close to 50 reps, i will get 50 reps soon though. picking a number is also a complete mindfook but thats life.

db complex - 3 rounds, smoke coming out of my arse. stopped.

Edwardius wrote: »

I think you should have a few shots of whiskey and a good long stare into the distance after that!

im having serious problems trying to figure out why i stopped at 41, nothing good is going to come of adding whiskey and time to think into the equation

COH wrote: »

Tidy 41RM

ha, just stuck it into a 1rm calculator and got an error code.breaking technology pb

COH wrote: »

236.5kg :cool:

your machine is about 50kg out...

i got to the gym today and 6 fooken squat racks out of 7 were closed, and probably will be for a week. the remaining rack was occupied by some one doing ... well it doesnt matter what they were doing.
so my session was shat on from a height, i decided to test my deadlift after a warm up...

squats
3's up to 140kg and back down to 100kg

oh press
60kg 5x5

deads - current 1rm 215kg from feb 2012
140 x 3
160 x 3
170 x 2
180 x 1
190 x 1
200 x 1
210 x 1
220 x 1 +5 pb
i put on a belt here
230 x 1 +15 pb
240 x 1 +25 pb
250 f x 2 - i got this over my knee on the first attempt, i feel the reason i missed it is because of the belt, i never wear one and found it really uncomfortable in my lower ribs where it was digging in, i know thats a fairly watery excuse.
the second attempt i went straight back, no rest kept the belt on, so that was a stupid decision.
i think i might invest in a belt and wear it training for a bit to get used to it and then go again.
anyway 25kg in a year for a fat lad is ok by me.

belt recommendations anybody?

I think you'd probably do alright on the bare-knuckle boxing circuit

imnothim wrote: »

i got to the gym today and 6 fooken squat racks out of 7 were closed, and probably will be for a week. the remaining rack was occupied by some one doing ... well it doesnt matter what they were doing.
so my session was shat on from a height, i decided to test my deadlift after a warm up...

squats
3's up to 140kg and back down to 100kg

oh press
60kg 5x5

deads - current 1rm 215kg from feb 2012
140 x 3
160 x 3
170 x 2
180 x 1
190 x 1
200 x 1
210 x 1
220 x 1 +5 pb
i put on a belt here
230 x 1 +15 pb
240 x 1 +25 pb
250 f x 2 - i got this over my knee on the first attempt, i feel the reason i missed it is because of the belt, i never wear one and found it really uncomfortable in my lower ribs where it was digging in, i know thats a fairly watery excuse.
the second attempt i went straight back, no rest kept the belt on, so that was a stupid decision.
i think i might invest in a belt and wear it training for a bit to get used to it and then go again.
anyway 25kg in a year for a fat lad is ok by me.

belt recommendations anybody?

Jesus 240 Deadlift not bad! What's your b/w at the minute?

If your lookin for a belt https://liftinglarge.3dcartstores.com/mobile/product.asp?itemid=245

Got this myself before Christmas. Does the job for the minute.
https://www.strengthshop.co.uk/powerlifting-belts/strengthshop-10mm-double-prong-buckle-belt.html

I reckon you should enter a meet!

i had planned starting this on mon for 6 weeks but i wont make it, and work kept me away from testing squat last night so i made today the day.

the only variation iv made is a second set of squats.

BEHIND NECK PRESS
3 x 12 @ 40kg

SQUATS
2 x 20 @ 110kg

PULLOVER
1 x 20 with 15kg plate

BENCH
3 x 12 @ 80kg

BENTOVER ROW
3 x 12 @ 60kg

DEADLIFT
1 x 15 @ 120kg

PULLOVER
1 x 20 with 15kg plate

alll the weight today was picked fairly conservatively cos i havent done a lot of volume stuff recentley, this first week might be a test run to gauge weights.
the only thing that was comfortable was the rows, and maybe the deadlift can go to 130kg . the 2 presses were hard going especially the behind neck pressing cos i always lift in front. i find with volume stuff after the initial shock of long sets you progress weight wise fairly sharpish.

those pullovers are magical btw.

power cleans - doubles between 80+90 kg, about 15 sets

front squats -

3's from 70 -130kg

130 x 3
140 x 2
155 x 2 +5 pb
160 x 1 pb fail 2nd
165 x 1 i got it to the ground handy enough...

sa vage doms in my lower back today. i told people in the gym and they didnt care.

b.n.press 50kg x 12,9,10

squats 115kg x 20,20

pullovers x 20

bench 80kg x 12,12,12

row 70kg x 12,12,10

dead 140kg x 15

pullovers x 20

deads felt so sh1t, i was never doing 2 sets so upped it to 140. i cant get used to wearing a belt either, it keeps pinching my fatness.
squats were good but considerably tougher with only an extra 5kg, i can see double sets getting dropped as the programme goes on.

power snatchis - 40-65 x3s, 70+60 x2s

bench - 60,80,90,100 x5s, 110 x2, 115 x1, 120 xfaaaaaaaaailure

spent an hour then carrying platforms + hammerstrenght racks around. im getting the impression that the gym might resemble a gym again soon.

pull ups
5,4,5 . added green band 5+5

powacleans
40 + 50 , 5x2
60 + 65 , 3x3
70 , 2x5
75 , 1x5
80 , 1x3
i went every 30seconds on these, cardio style.

bench x5's
60 - 60 - 80 - 90 - 100 - 100 - 100

i ran about 40km in the last week but the gym's back today. the restlesness from not training has meant iv decided to throw in coan/phillipi d.l programme and brad gillingham raw bench on the same day while still hitting 20rep squats prog 3 days. i might have to tailor the d.l on one of the days to stay uncrippled, also the 20reps only have about 4 weeks left so il switch back to strenght then.

iv calculated the d.l programme to go from 240kg to 280kg, so its going to destroy me.

bench
w/u 3's 60,70,80,90,100,105

107.5 x 3

100 x 5,5,5

deads
w/u 3's 110,150,180 . 200x2

210 x 2

zpeed deadz
167.5 x 3 x 8 with 90sec between sets

assistance cicruit x 3 with 120sec rest
stiff leg dead x 8 - 70kg
bent row x 8 - 70kg
reverse grip pulldown x 8 - 55kg
good morning x 8 - bar

mother of god, that was the introductory week.

i was the only person in the gym so i had to hit the guns while i had the chance, love the pump.

b.n press 45 x 12,12,10

squat 120 x 20,20 - rep p.b these are getting tough

pullovers x 20

bench 85 x 12,12,11 - these felt ok, i should be up to 90 by the end of next week

bender row 70 x 12,12,12

deads 140 x 15 - i dropped a set and stayed at 140 to try and stay fresh for deadlift day

overall im still feeling the effects of sat, not with doms as such but i just felt so sluggish today. i was glad to finish. the gym feels like a new gym to, there wasnt the usual buzz down there tonight. maybe im just a bit grumpy today.

i was late + tired so i cut tonight short

behind neck press 45kg 3x12

squats 120kg 2x20

bench 85kg 3x12

coan d.l week 2

50x5
70x4
100x3
130x3
150x3
170x2
190x2
210x2
main lift
225x2rep pb

speed deads
programme says 182.5 x3 x8, i dont know what the fook was in my mind but i unknowingly set up 202.5 and cracked on to the point that about 3 sets in i was getting so pissed off with how hard the 182.5 triples were going that i absolutley tore the reps up out of pure spite.
when i was finished the last set somebody pointed out my miscalcution and that they noticed it very early but didnt want to put me off cos it looked good.

202.5 x3 x8 rep pb in there too

assistance of 70kg s.l.d x8, 70kg row x8, 40kg pulldown x8, bar g.m's x8 all for 3 sets

squats

loads of reps up to 100, then long pauses at 100x5.
x3's - 120, 140, 150, 160
x2's - 170, 175, 175
x1's - 180, 180

bench

x5's - 60, 70
x3's - 80, 90, 100, 105, 110 rep pb
x5's - 102.5, 102.5, 102.5

ohp

x5's - 60, 60, 65
x3's - 70, 70

dips
+16kg x4
+12kg x4
+10kg x4 - these were meant to be 16kg 5x5. they werent.

i totally mishandled all my training in the last 7/8 days with coan dl still to come. im glad though cos iv a good idea of where i am and where i want to go over the next few weeks. i want to start working in or around 200kg+ on squats by the summer, benching in the 120's and max out d.l somewhere between 260-300 ( while being disapointed with 260 ). also eat my way down to 100ish, from a less than muscular 106.
today i was spent but put in a decent shift but it was a struggle.

squats
60kg pause(ten sec pause) squats + fast squats x 10 of each in 5's

100kg pause squats - i love these

120 x3
140 x3
150 x2
160 x2
170 x2
180 x2
180 x2
190 x1
140 x1 - drop set, lol, i was fooked with a capital fook

bench
60,70,80,90,100 all x3
110 x5 rep pb
110 x5
110 x3
120 x1 pb i tried a 5x5 @ 110 and failed so this was my consolation

ohp
60 x3
60 x3
70 x2
75 x2
80 x3 pushed it
60 x5

pull ups
none +0kg

imnothim wrote: »

coan d.l week 3

60 x5
100 x3
140 x2
170 x2
200 x2
220 x1
230 x1

237.5kg x2 rep pb
these flew up, the first was tidier

https://www.youtube.com/watch?v=-XR2B71mRcM

195 x3
195 x3
195 x3
195 x3
195 x3
195 x3
again these were handy enough

https://www.youtube.com/watch?v=oPoafT2hw04

circuit - 8reps of sld, bentrow, pulldown, gm's x3


next weeks going to be some craic because of the ridiculous figures i put in to the prog's calculator. i cant wait.

Well done on the Deadlifts. Looks like there is a good bit more left in the tank anyway. How many days a week do you plan on training now & what sort of programming are you doing on the non Deadlift days? You reckon if you plan on pushing weight on the deads & try cutting weight at the same time that it will kill you?

squats
120 x3
140 x3
150 x2
170 x1
180 x3
180 x2
180 x2
60 with 5sec pause x5
these felt so bad today.

bench
60 x3
80 x3
100 x3
110 x3
115 x3 ( spotter came in a bit on the last )
115 x3

bent rows
60 x5
80 x5
100 x3
100 x3
100 x3
100 x3

then for some reason
bandbencharoo's sets of 5, up to 50kg, probably 6-8 sets.

coan d.l week 4

60 x5 x2
80 x3
100 x3
120 x3
140 x3
150 x3
170 x2
190 x2
205 x1
220 x1
235 x1
245 x1 5kg pb

252.5kg x1,12.5kg pb
i was so close on the second rep, if i had of stood and reset i reckon id have got it. happy with the first rep



210 x3 rep pb
210 x3
210 x3
210 x3
210 x3


then assistance circuit x3 + 15min xtrainer.

squats
60 x5
80 x5
100 x3
120 x2
130 x2
140 x2
150 x1
160 x1
170 x3 x6

bench
60 x3
80 x3
90 x3
100 x3
110 x3 x3
100 x5 x2

ohp
60 x3
65 x3
70 x3 x2
75 x3 - pushed

powershrugs
100 x3 x3
120 x3 x2

frontsquats
90 x5 x2
95 x5 x2
100 x5 x2

i felt like i left a bit a bit in the tank yesterday so i had another run at it today.

deads
60 x5
80 x3
100 x3
120 x3
140 x2
160 x2
180 x2
200 x2
210 x2
220 x2
185 x3 x3
i tried to be cute yesterday and do a double session that i wasnt able for.i felt so much sharper today, but managed to grind out enough yesterday to make myself have to draw a line at the 220x2 rather than hitting a 225 3x3. i should learn something from this.

powershrugs
145kg 3x5

pulldown
loads of different types + grips from 60-100kg.