Grants quest to manly strength and alpha power!

cheers man i will look into that would be good joining some kind of club!

2/8/9 bench day
warm ups
135 x 12 135 x 10 220 x1 265 x 1

working sets

275 + 70 pounds chains x 1 pb!! http://www.youtube.com/...amp;feature=channel_page
220 + 70 pounds chains x 5 good
286 x 5
230 x 13 with leg drive

inclines

135 x 12
200 x 6
220 x 3
135 x 15

skull crushers

45 x 15
95 x 15
115 x 14 not bad

ok kept it short today, working with chains is AWESOME.. they are helping the top half of my bench and speed hugely! god save westside barbell.

You haven't got your chain set up right at all. There shouldn't be a plate hanging off the bottom of the chains.

The whole point is that a lot of the weight is deloaded at the bottom, your setup does not allow for this!

Only used chains a few times, they are good, especially if you are using a bench shirt, but make sure you have your set up correct.

yeah your right thanks for the video, i just checked my set up, and it turns out even when the bars on my chest only about 3 inches of the plate and the chains are on the floor lol! so the weight never really deloads  so basically im just pressing my max 345..  plus the swinging of the chains doesnt help lol.. i need to buy some thicker chains, and set it up properly however for now im quite happy as over the last 2 weeks ive actually gained strength especially on my triceps. i think this has somthing to do with adding in the incline tricep extensions!! randomly im gaining power at the moment ive been stuck in the same place for around 2-3 months and all of a sudden im seeing improvements, im not taking creatine or nos which i usually take so maybe i be gaining even more if i started back on these.. im prity skint at the moment do to my holiday and councel tax, elec and water bills lol..

do you think the way i set the chains up would be ok for defiecit deadlifts? im thinking of doing it this way tomoz? surely the weight would increase as the bar goes up?

Some people have used chains or bands for deadlift, but I think it is almost totally unnecessary.

The best DL'ers in the world tend to just do heavy deads, just make sure you cycle them properly.

I think you would see better gains doing 6x2 (@70%) for speed, really focusing on good tech and speed. If you are fast enough off the floor, you won't have problems locking out.

I've found deep, strict form good mornings very good for deadlifts.

back day tonight, might be coming down with somthing though, stuffy nose except, will see how it play out! looking for 450 off the defiecit, maybe 460..

17 days still megaruff looking forward to it slightly... in a strange kind of a way. Most of my friends are desperate to get there.. dont know how im going to handle all them drinking all day 24/7 im more of a queit beach, chill sun bath couple of drinks a night kind of person ! not a full raver 15 pints sick in gutter person, like my mates lol!

3/8/09 back

deficiet deadlifts 5 inche def

225 x 10
365 + 70 lbs chains x 1
420 + 70 lbs of chains x fail!! nooo the bar hit the safety bar on the power rack on the way up!!
420 + 70 lbs chains x FAIL!! would of got it first time im sure..
450 x 1 pb deficiet deadlift http://www.youtube.com/...amp;feature=channel_page
465 x fail half way up

chins

bw + 25 x 8 **** at these
bw x 10
wide grip x 6 slowww

yates rows

220 x 20
265 x 10
bent over row 220 x 8

mmm not bad im so pissed at the deadlift i missed 420 + 70 lbs chains was mine! until it hit the rack! owell.. 450 went up quite easy certainly had 455.. will go for high deads next week at the gym.

shoulders tomorrow should be interesting, im aiming for the 135 one arm snatch, mite take my camera and get a video, so i can get a form critique!

shoulders 5/8/09

militery press (seated)

200 x 3 very pleased http://www.youtube.com/...amp;feature=channel_page
155 x 12 pb for second set..
220 x fail only just

1 arm dumbell snatchs

120 x 1/fail
1/fail
1/fail wtf?! usually my right arm us stronger

1 arm db push presses

120 x 5/5
         5/5

bb upright rows

135 x 12
115 x 15 ss
45 x 15

not bad got videos to upload of the pressing! good going at the moment.

come to think of it i was abit disapointed with the dumbell snatchs, however ive just realised its actually probably easier with a barbell since it rotats in your hands making it easier to flick the wrists back and lock the weight out, triceps today expecting good things.

weight was 206 pounds this morning which is like 93 kg. i need to up the cardio, i ran 2 miles in 14 minutes and 55 seconds the other day i would like to get that down to at least 14 minutes..

7/8/09 arms

close grip bench press

135 x 12 135x10 225 x 1 285 x 1

320 x 1 hard hmmm was hoping for an easy lift
250 x 9 not too bad
220 x 5 paused

incline skull crushers super set bb curls

45 x 15
95 x 15
135 x 8 pb
overhead skulls
135 x 10
155 x 2

bb curls

45 x 15
95 x 10
135 x 6 super strict
175 x 3 cheat form
155 x 2 decent form

db curls

3 x 10

extensions

3x 8

not bad 325 on close grip is deisapointing though, i defo wouldnt of got 330 which is crap since thats my pb on close grip. however 250 x 9 is good..

8/8/09 legs

squats

135 x 12 135 x 10 225 x 1x1 285 x 1x1

255 x 20 pb nearly fainted on last rep lol!
410 x fail hmmm
355 x 4

front squats

225 x 1
265 x fail WTF!!
start again
225 x 1
265 x 1 easy
285 x 1
290 x 1 pb

ok very strange workout today 255 x 20 on squats is really good however i think they really fuked me over. after that set i felt terrible dizzy and tired... then all of a sudden i composed myself and managed to get things together, i think the main reason for the tiredness was no caffine usually i have a rock star energy drink half an hour before however i forgot today, and i really do think that made a difference, anyway not bad.

9/8/09 chest/ overhead

bench press

135 x 12 135 x 10 225 x 1 265 x 2

280 + 70 lbs of chains x fail arghhhh soooo close
270 x 8 disapointing
245 x 12 arch + bounce
308 x 1 with a 3 second pause on chest
318 x 1 easy
220 x 10 slow smooth

overhead skulls

95 x 10
135 x 7 hmm
95 x 10 deep full range motion + slowwww

cleans

135 x 1
155 x 1 + press
165 x 1 + press
175 x 1 +press
200 x 1 + press
210 x 1 + fail on press trying to dip down and catch the bar.. first time trying the correct technique
200 x 1 good technique very easy
210 x 1 very easy

enjoyed the cleans and jerks i was focusing on the technique of using my hips and dipping down the catch the bar, felt good but hard on slippy grass!

definately had 220 in me, and if i was fresh probs 265, my triceps and shoulders were prity dead from the benching and skulls!

well its back day today, but my hamstrings are really sore from saterdays leg workout probably best to leave it!!

11/9/09 back

deadlifts

225 x 3 + 70 lbs chains
285 x 3 + 70 lbs chains
308 x 3 + 70 lbs chains
355 x 3  + 70 lbs chains
420 x3 + 70 lbs chains
440 x 4 + 70 lbs chains

pull ups

bw x 12
bw + 25 x 7
wide grip pulls x 6

barbell rows

225  x 8 pauses
225 x 10
135 x 15 very slowww

ok  not bad deadlifts were really tough 440 x 4 with chains is ok. 5 would have been very nice though, but im along way off that, all the reps were dead from the floor, not touch and go.. bodyweights around 207 in the morning, its been a constant for like 5 months now!

it shoulders tonight i aim to hit 220 on the saeted militery press, fingers crossed.

shoulders 13/8/09

seated militery

135 x 5 175 x 1 200 x 1

220 x fail! damn was close
205 x 2
210 x 1 narrower grip went up really easily
215 x 1 was a struggle!

bb upright rows

135 x 12
135 x 11

db front raises

45 x 12/12 very strict
45 x 11/11
55 x 5/5

1 arm strict db press

70s x 8/10

ok not too bad 220 x fail was disapointing but its not far off at all.

13/8/09 tris and bis

nothing special here, seems ive hit a platue recently, the only high light was close grip bench which i managed
250 x 9, and overhead skulls 135 x 10.

i had a real lack of motivation, and energy, i just want to get my piss up holiday out of the way so as i can start working hard towards my goals! when i get back major bulk time.

13/8/09 tris and bis

nothing special here, seems ive hit a platue recently, the only high light was close grip bench which i managed
250 x 9, and overhead skulls 135 x 10.

i had a real lack of motivation, and energy, i just want to get my piss up holiday out of the way so as i can start working hard towards my goals! when i get back major bulk time.

15/9/09 legs

squats

400 x 2 with wraps
330 x 7
308 x 4 atg with pause at bottom

front squats

220 x 5
265 x 1
285 x 1
300 x 1 pb with wraps

positive zerchers

365 x 1
400 x 1
430 x 1
475 x 1
495 x fail
495 x 1 good pb

ok felt strong today first time ive ever used wraps and i felt good! 400 lbs felt good on squats could of got another rep probably, i should of got 330 x 8.

front squats were really good 135 kg was tough, popped a few eye blood vessals lol, but im sure ive got 140 kg if i was fresh.

zerchers were great pbs all round.

use KG lol

good journal