AK's Journal

Today it was more so because of my shoulder problems with chest exercises so i wanted to make sure i didn't fcuk it up. Bicep work is pyramid based so the weight increases and reps decrease per set.

Though i know what you mean and it will be addressed in time.

Carl19 - Thanks, deadlift is by far my best lift and yes compared to most on this board i'm a streak of piss

Quads/Calves/Abs

Squats

100kgx5
105kgx5
107.5kgx5
110kgx5

Leg Press

160kgx12
180kgx12
190kgx12

Front Squat

40kgx8
45kgx8
47.5kgx8

Straight Leg Calf Raises

110kgx15
115kgx15
115kgx15

Bent Leg Calf Raises

110kgx12
110kgx12

Decline Crunches

10kgx12
10kgx12

Good session here - fancied some front squats instead of leg exts, pause at the bottom, all good.

Back squats good too - slowly down, slowly up, no GM problems.

7/10 RADS

7/10 RADS

glad to hear it

-

Nice work big dawg

The 200kg showdown is upon us this week too Keenan.

Thursday afternoon

hi, ive been reading some of your journal, and wanted to ask a couple of Q's

im thinking about changing my routine about a bit, and was thinking of a

upper verticle plane
lower hip dominant

upper horizontal plane
lower quad dominant

split, which is what you did i think at 1 point right?

im just wondering what you thought of it compared to other routines you have done, did your strength and mass increase?

thanks

Greetings aldo - i certainly did do that.

I enjoyed it quite a lot as it gave a lot of variety in my routine and allowed be to separate certain movements quite nicely.

My strength definately increased on it, mass im pretty sure did but obviously it's harder to say outright than strength.

The only thing i would say though is i don't feel i did enough arm work on it - although my arms were definately fatigued by the end of the workout (mainly through synergistic work) they did not respond as well as i'd hoped.

Definately recommend it though if you're looking to change things

ALREET YA DIRTY PERV!!!

It's a sh1t running joke between me and RAD, means fcuk all really

Its a fcuking class joke and means a hell of a lot in the world of training

The RAD scale is what all serious trainers have

Dbam comes, spouts some ****, DBAM goes.

STOP HATIN

It wasn't my fault, everyone was jumping on my back which i thought was weird because it was a violin

which i thought was weird because it was a violin

FPMSL I love the way every fcuker gets upset with a porny pic I on the other hand applaud your choice !!

Dbam comes, spouts some ****, DBAM goes.

Hey AK-88, how's the injury?, on the mend?.

“I am Jack’s dysregulated hypothalamus”

Recently it seems like as soon as one goes another pops up TDJ!

A few weeks ago (around the time i asked you about walkouts) i pulled one of my medial glutes going too heavy with 5x5 squats, no biggie, rested up and its fine now.

Now it's a rotator cuff problem, presumably from behind the neck press (which is fair enough, i knew there was a chance of it happening) but i won't be touching it again. Feels a bit better than yesterday, but internal rotation & adduction are still slightly painful (i.e - moving my right arm to the left side of my body so the delt moves, and putting my right hand behind my back to touch my left scapula) and a ****ing nightmare when i do it without thinking.

Going to try shoulders today with plenty of cuff work thrown in pre and post workout, keep it simple, then onto deads tommorow, can't forsee a problem with those thankfully.

Easter will be a total rest up bar some rehab work to strengthen the cuffs up too.

Bit of a different session today, did a lot of RC work pre and post shoulder work to see what helped what. Definately felt a lot better when it was 'warm' from the exercises vs cold.

Pre shoulder work was YTLW's, Incline Scapula retractions, Cuban rotations, windmills.

Clean & Press

40kgx6
42.5x6
45kgx6

Machine Shoulder Press

50kgx10
55kgx10
60kgx8

Seated Lateral Raises

5kgx10
5kgx10

Standing Lateral Raises

10kgx8
10kgx8

Tried some tricep work but couldn't avoid pain in any of my usual movements so sacked it off.

Finished up with anterior rotations and external cable rotations.

All good - no pressing for a good 2 weeks now, so with rehab exercises at home EOD or every 3 days i should be good to go once i'm back.

going into a session with a fatigued RC is a bad idea
save the RC work for after
stretches of the pec, delt, trap prior IMO

-

Wouldn't have said it was particularly hard though IMO - granted i kept it light i thought it improved mobility and pain-free sensation in movements that have caused pain when cold.

Not that i'm disagreeing, but i think the extra light sets pre-shoulder work were beneficial.

that ok then honeybuns

-

Last session before my break, and oh what a session it was.

Back/Hamstrings

2x8 warmup squat at 60kg

Deadlift

60kgx5
100kgx3
130kgx2
150kgx1
165kgx1
175kgx1
185kgx1
192.5kgx1
200kgx1

Video to come soon

Machine Rows

41kgx8
45kgx8
45kgx8

Lat Pulldown

Peg 10x8
Peg 10x8
Peg 10x8

Pause at the bottom of each rep

Long Bar Rows

40kgx8
45kgx8
45kgx8

Lying Hamstring Curl

31kgx10
34kgx10
34kgx8

And thats me over and out for easter, chuffing happy with my lift

200kgx1

Congratulations on that monumental lift my friend, not get your bulky ass up on youtube, stat!

That it was

Now i just need to figure out how to rotate the bloody thing.

I can help there if you like mate, how big is the video file, you can email it to me and i can rotate and compress it for you ready for upload to youtube

About 300kb mate - tiny

email it to me mate and ill rotate it for you and sent it back ready for upload

Got an address for me to send it to then please?

tio@safe-mail.net

Atta boy Ak! Wooooooooooooooooo

YGM Eddie

Cheers CF, i thought it flew up personally but didn't want to add to my RC woes

YGM Alex

Fooking strong lift too, doesnt look like much leg drive at all, 220 i see falling at your feet soon mate

Well done on the 200kg deadlifts Ak, thats pretty damn RAD

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

ORIGINAL: theiopener

YGM Alex

Fooking strong lift too, doesnt look like much leg drive at all, 220 i see falling at your feet soon mate

thats what i thought aswell, re: the leg driving

"Progress journal"
Get in, 4 plate deadlift done for reps!

"My Hero"

nice one

now no more of this 1 RM stuff

-

ORIGINAL: R3261

nice one

now no more of this 1 RM stuff

Second time in 2 years i've done it sweetie.

Nothing to worry about

ORIGINAL: AdamSimpson

Well done on the 200kg deadlifts Ak, thats pretty damn RAD

Cheers mate.

Good to see the word of RAD is spreading

now no more of this 1 RM stuff

Blasphemy

humbug

-

Raj's word is gospel.

Death to those who oppose him.

a great sig

-

Great 200kg pull! More there.

Now lets get serious about powerlifting !

Stonehenge
 
Where the banshees live and they do live well

PL'ing may well happen in the future, Oly lifting also holds some interest for me

what are ya other 1rm's AK?

You are not your Job
You're not how much money you have in the Bank
You're not the car you Drive
You're not the contents of your Wallet
You're not your ****in Khakis
You are the all singing all dancing crap of the World.

I've never done them mate - theres only a handful of people i trust spotting me, so i'd either end up folding in half or flattened under the bar if i did squats/bench.

I'd hazard a guess my squat would be around 130. Bench i couldn't say - i've never really done a sustained period of BB benching.