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  1. #91
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    12/2/2010
    DE Squat
    Squat 12x2 70kg.
    Deadlift Standing on a block 8x1 90kg
    Dimmel Deadlifts 3x15 130kg
    Pullups 3x4 I just give up. Gonna do some T-bar rows instead.

    I will be making a slow and steady cut to 75kg from 80kg for my contest in May. Should be more than enough time to do it. It hits the triceps and the shoulders really hard since you can't get as much assistance from your legs and back. I think it works the bottom part of the bench press really well. A great exercise for raw lifters such as myself.

  2. #92
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    14/2/2010
    DE Bench
    Bench Press 6x3 60kg
    JM Press 3x8 30kg. I will get this exercise down eventually. Remeberring that the bar is not supposed to be able to touch my throat and my elbows should stay up and at a 45 degree angle.
    Chest Supported Rows 5x10 60kg
    Leaning One Arm Side Raises 2x10 6kg

    15/2/2010
    ME Good Morning
    Seated Good Morning 3RM 120kg
    RDL 5x10 100kg
    Pulldown Abs 6x10 22.5kg

  3. #93
    FREAK crashcrew56's Avatar
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    Your training is looking good, how much longer do you have on this training cycle?
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  4. #94
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    Gonna stop 10 days before my first comp on May 1st. Starting Monday I am going to cut my calories and plan to lose 0.5kg a week and end up at 75kg BW. It is a 2 hour weigh in. I keep on reading mauro's book and then forget what weight i am supposed to be at and what foods to eat close to a meet.

  5. #95
    FREAK crashcrew56's Avatar
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    May 1st, so about now is the time when you really ramp up your intensity. What ME lifts do you have from now until the?
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  6. #96
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    17/2/2010
    ME Bench Press
    Close Grip Bench Press 3RM 80kg
    Technique was really bad and the bench I was using was too narrow. For some reason when I am pressing my torso twists to one side. It really fucks up my groove. Not having a spotter didn't help either.
    DB Rows 5x6 45kg
    Panora Press 6x10 27.5kg
    Seated Rear Delt Raises 3x10 12kg
    Medial Delt Raises 2x10 10kg

  7. #97
    FREAK crashcrew56's Avatar
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    Do you have a problem with your torse twisting on regular flat bench too?
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  8. #98
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    Yeah. With maximal weights it just happens. I stepped on the scale and I weighed in a 78kg today. Do you think I should still just go with my plan of gradual weight loss starting from Monday? I probably lost the weight in just water.

  9. #99
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    19/2/2010
    DE Squat/Deadlift
    Squat 12x2 75kg
    Worked up to 125kg
    Deadlift standing on a block 8x1 100kg
    Dimmel Deadlifts 3x15 135kg
    Side Rack Deadlifts 6x10 30kg

  10. #100
    FREAK crashcrew56's Avatar
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    I think you should keep going with your weight loss plan, it sounds like the weight is coming off fairly easily.

    As for your problem with twisting on the bench, you could try to spread your feet out a little more, and try to make sure you really dig your upper back into that bench when you set-up, that's where you really want to put a lot of your weight at.
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  11. #101
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    23/2/2010
    ME Deadlift
    Worked up to 180kg. Managed to do this without too much trouble.
    Tried 190kg but only got it to the knees. I no motivation to train today. Just dragged myself to the gym. I don't know why I decided to max out. Need to learn to resist that temptation. My technique was bad. I just felt the bar slipping away from me. I will always remind myself to just go for triples the morning of every ME day from now on. I am also going to doing my main lifts one day and the assistance work the days after.

    Will try to spread my feet out more then.

  12. #102
    FREAK crashcrew56's Avatar
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    We all have bad days in the gym from time to time, those are definetly the days that you nee dto resist taking it to an all out max.
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  13. #103
    BARBARIAN BROTHER Mr.Bones's Avatar
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    Quote Originally Posted by crashcrew56 View Post
    We all have bad days in the gym from time to time, those are definetly the days that you nee dto resist taking it to an all out max.

    amen.

  14. #104
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    25/2/2010
    ME Bench
    Floor Press 85kg 4RM. I thought I had one left in the tank after the 3rd rep so I just went for it. Form was disgusting but it went up. This was done with no spotters.
    Single Arm DB Row 3x5 50kg. It's a shame these are the largest DBs in this gym.
    Key Presses 6x10 15kg
    Seated Rear Delt Raises 3x10 15kg
    Standing DB side laterals 3x10 6kg
    Standing Abs 6x10 15kg

    I went on the scale today and I weighed 79.5kg. I must've made some big mis calculations. I still think I have enough time for it to come off though. I need to learn to tense every muscle when I am benching not just my upper body.

  15. #105
    FREAK crashcrew56's Avatar
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    Using leg drive isn't as important on floor pressing though.
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  16. #106
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    Still enough to make your lower body twist around which would fuck up anyone's bench.

  17. #107
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    28/2/2010
    DE Bench
    Bench Press 9x3 60kg
    JM Press 3x6 35kg
    Chest Supported Rows 5x10 75kg
    H rolls 3x10 5kg
    Leaning DB side laterals 2x12 4kg

  18. #108
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    1/3/2010
    ME Squat
    Worked up to 130kg for 3 reps. Pretty easy. Decided to hold back there to build fire up for next time. Feels good to be squatting very close to my previous max for a triple. I try to clear my head by visualising how chilled out Ivan Chakarov is before he does his squats.

  19. #109
    FREAK crashcrew56's Avatar
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    Good stuff, there's nothing like seeing progress. Did you do any assitance work?
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  20. #110
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    Doing it tommorow.

  21. #111
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    2/3/2010
    RDL 1x10 105kg 1x5 1x5
    Stopped making progress in this. Type to switch it up.

    4/3/2010
    ME Bench
    Bench Press 3RM 90kg. I didn't really trust anyone in the gym to spot me so I went into the power rack. The benches there suck though. They are too narrow, don't allow you to bring your feet back and move around when you use your legs. I pretty much did this without any leg drive at all.
    DB Rows 3x6 50kg.

  22. #112
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    5/3/2010
    DE Squat
    Squat 10x2 85kg
    Deadlift 6x1 110kg

    DE Bench
    Bench Press 6x3 60kg
    JM Press 3x6 37.5kg
    Chinups 3x5
    H-Rolls 3x12 5kg
    Leaning DB Side Laterals 3x12 5kg

  23. #113
    FREAK crashcrew56's Avatar
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    What's an H-roll?
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  24. #114
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    [ame="http://www.youtube.com/watch?v=Qm17uUuuH5A"]YouTube- George Halbert - Rotator Work - ALN Strength Training[/ame]. Really hits them hard.

  25. #115
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    9/3/2010
    ME Good Morning
    Wide Shallow GM 3RM 130kg.

  26. #116
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    15/3/2010
    ME Day
    Seated Shallow GM
    Worked up to 135kg. Could have gone higher. Pleased with the PR. Done with no belt cos I forgot it.

    Gonna order some omegalyse now that I can get it in the UK. Not quite sure about the dosage that I am meant to take though.

  27. #117
    BARBARIAN BROTHER Mr.Bones's Avatar
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    Oh that looks hard.

  28. #118
    FREAK crashcrew56's Avatar
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    Congrats on the PR, a lot of times in my training I stop once I hit a PR
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  29. #119
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    Quote Originally Posted by Mr.Bones View Post
    Oh that looks hard.
    Were you being sarcastic?



    18/3/2010
    ME Bench
    Incline Bench Off Pins 1RM 85kg
    bar
    40kg 3
    60kg 3
    75kg 1
    85kg 1
    90kg 0

    Key Presses 6x8 20kg
    Chinups 2x6 1x5
    Seated DB Side Laterals
    H-rolls

  30. #120
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    20/03/2010
    DE Squat
    Squat 12x2 70kg.
    Deadlift 8x1 90kg.
    Reduced the rest time to 30 seconds. My hamstrings got very sore during the squat. My speed in the deadlift has gone up considerrably. After reading starting strength I realised that my shins should have been an inch or two behind the bar when I was standing. The reps felt a lot easier.
    Contrast shower

    Weighed in at 77.5kg this morning. 3.5kgs were lost within just a few days. I'm guessing this is all just water. As long as it is not muscle I am not complaining.

  31. #121
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    22/03/2010
    DE bench
    Bench Press 6x3 60kg
    JM Press 3x6 40kg
    Chinups 3x6
    Seated Rear Delt Raises

    Weighed in at 76.something. Looking forward to my splurge.

  32. #122
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    24/03/2010
    ME day
    Deadlifts 165kg 8-10 reps. Didn't plan to do this many. Lost count on the reps. Could have gone even higher if the gym instructor or w/e she is didn't come over to me and complain. I don't really care about my partner anymore lol. It is seriously time to change gyms. Unfortunately Hull is the worst place in England to accomodate a PLer. The set became a rest-pause set as I found that I had to take a few seconds every set to reposition myself.

  33. #123
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    26/03/2010
    ME Bench
    CGBP 4RM 85kg
    I planned to get 5 but the final rep went badly. Only got it half way up. The bar just suddenly jolted away from me on the way down. Also was forced to go into the power rack with a less than adequate bench. Anyway it is a 5kg and 1 rep PR over my previous record.
    Panora Presses 3x9 20kg Decided to stop after I got a nagging pain in my left pec.
    Chinups 3x7
    H rolls
    Seated DB Side Laterals.

  34. #124
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    28/3/2010
    Afternoon
    DE squat
    10x2 75kg
    Deadlift 6x1 100kg
    Low Back Machine 3x8 Full Stack
    Evening Workout
    Band Leg Curls
    Standing Pulldown Abs

    Because of money issues I will not be able to go to the contest on May 1st. My parents were gonna give me some extra cash by things just didn't turn out as we had planned. I only have enough money for my food, rent and gym membership atm. I will still go for the new PRs on May 1st. I will have the lifts put on youtube.

  35. #125
    FREAK crashcrew56's Avatar
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    Good past couple of workouts, why did you hit so many reps on the deadlift? I'm sorry to hear about the meet, there will always be more down the road though.
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  36. #126
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    I just ended up performing a lot better than I thought I would.

  37. #127
    FREAK crashcrew56's Avatar
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    You probably should have upped the weight then
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  38. #128
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    The manager just came in and complained to me saying i should lower it slowly etc.

  39. #129
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    30/03/2010
    DE Bench
    Bench Press 9x3 60kg.
    JM Press 3x5 42.5kg
    Chinups 1x8 1x7 1x7
    Rear delt work
    Don't know what this exercise is called. You lie down on a bench sideways with one a DB in one hand near the floor. You then raise the DB 180 degrees and lower it back down keeping your arm slightly bent.
    3x8 5kg.
    Leaning DB side laterals 2x12 On the second set I just felt it on my joints rather than the muscle so I just stopped.

    Found some new inspiration in Oleksander Kutcher. Just found him whilst browsing. I haven't heard anything about him recently though. He must've just disappeared off the face of the Earth like a lot of lifters do. Enjoying my pizza and chocolate. Am I supposed to be doing lat work on my squat days? Kinda confused.

  40. #130
    FREAK crashcrew56's Avatar
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    Looks like a solid workout.

    Yes, you are supposed to be doing some sort of upper back work on your squat day. Pretty much every day on the WS template you should be doing some sort of upper back movement, your upper back is very important to every lift, and since there is no one day to devote to it you kinda have to do it every work out.
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  41. #131
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    1/04/2010
    ME Squat
    Beltless Squat 1RM 140kg. Planned to get 2-3 but just kept getting stapled at the bottom.
    Zercher Squats 3x8 50kg
    Pullups 3x4

    I need to get my alignment sorted out and remember to push against the bar with my back first before I engage my other muscles. I didn't feel anything in my hamstrings at all but my hips were really sore. This technique struggle is really irritating me. I think I am also going a bit too far down.

  42. #132
    FREAK crashcrew56's Avatar
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    I don't usually feel squats in my hammstrings, mostly the quads and hips for me.
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  43. #133
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    03/04/2010
    ME Bench
    Floor Press 1RM 102.5kg Felt a lot lighter than I thought it would. May of been because of my spotters. I asked them if they helped and they said that they did not. I was incredibly tight though. I should've gone even higher by myself to make sure it was all me and not the spotters. Too me even putting your fingers on the bar is helping. You can lift 50 pounds by pulling on a bar with 2 fingers.
    Tate Presses 6x10 20kg
    Chinups 3x8
    H-rolls 3x10 8kg

  44. #134
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    8/04/2010
    Had to miss a day due to the gym being closed.
    DE Bench
    Bench Press 9x3 65kg. After being told that the bench is a flat wave principle where the weight is kept the same for 3 weeks and then increased as long as the user is able to maintain good speed I decided to take the weight up. My speed ended up the same so I think I made the right choice.
    Ez Bar extension 6x10
    Chinups 1x9 2x8
    Standing DB Side Laterals
    That rear delt exercise that I described last time.

  45. #135
    FREAK crashcrew56's Avatar
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    Good stuff, I think it's important to test your DE limitations from time to time, I get in the habit of sticking with the same weights that I am hitting easy on DE bench, and then the other week I am training with my friend and we bump the weight up and I could still maintain speed at a heavier weight than I have been using.
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