I'M A SHOWPONY, BABY!

Deadlifitng at the end of the week  makes a lot of sense.
 
Just got a phone call from British Champ Vic, reminding me that the comp is in two weeks! I'll do a few heavy lifts the week before. I want to stick with this. Not like I'm going to put a number up with my shoulder and the fact I stink at squats. Still reckon I'll pull a 240 though.

That'd be nice indeed

Brock Steel

Still reckon I'll pull a 240 though.

dirtyvest

That'd be nice indeed

Yeah.
Nice.




 
 
 
 

Monday 6th Feb 2012
Legs
Loads of good food on the weekend and hardly any beer. Guaranteed to be a great workout.

• High bar squat: 60 x 10; 100 x 5; 130 x 2; 150 x 5, 5 ....

What the? Last set was brutal. Form felt disgusting. Panic! Lifeboats

• Low bar squat: 100 x 5; 130 x 3; 150 x 3

Playing with form...erm...speed training

• Front squat:  eh? 60 x 5; 80 x 2; 100 x 2; 120 x 1

Brock....

 
Back to reality

• Leg sled 45 deg: 160 x 20; 200 x 20; 240 x 12
• Quad extensions: four sets of 12-20 reps
• Lying hamstring curls: four sets of 12-20 reps
• Straight leg deadlifts: 55kg x 20, 20, 20

Abs and rotator cuffs.
 
Still finished everything in hour and and a quarter, but let myself down on the squats. Should have just dropped the weight, but no. Reason it felt heavy was a lack of warmup, busy gym and jumped on the free kit. Didn't do me any favours. At least I didn't cop a sulk and go home without completing the workout.
 
Not expecting much from the comp at the moment, but CANNOT wait!

Oh, and got a tweet from Susanna Reid!

What...?!!? The hotty from BBC's Breakfast!!! You are my hero
 
Lots of squatting there today no matter what teh success rate, it'll all pay off

Yes mate. THE hotty.

Lame as f*** tweet, and it mentioned her son, so I don't think I'm in there..... yet.

Also had Tweets off Neil Gaiman, Bruce Campbell and Paul Daniels (defending my racism claims).

"Ah told all the yahoos in that jail that it'd be easier to crawl through a mile of sh1t than squat 150 5x5 highbar ....it was only Andy DuFresne who actually listened."
 
Seriously, I reckon 5x5 at 150 is harrrrd on highbar probably like doing 160/170 lowbar., just because when that upper back goes the form goes to dogsh1t really quickly.
140 would still be an awesome score.

I've managed 140 x 12 high bar before so 5 x 5 ...should....be doable.
 

Sounds like I'm missing a whole back story here.
 
Keep plugging away at SR tho, wear her down!

Tuesday 7th Feb 2012
Shoulder NOT up for bench so went for shoulders. A late one combined with no food and a day of DIY. At least I went :(

• Standing paused military: 40 x 10; 60 x 5; 70 x 5; 75 x 3; 60 x 9, 8; 50 x 9

Form's gone a bit wayward, to be honest. Not getting much explosion off the chest. About 5k down.

• Seated lateral raises: 12.5 Kg, paused at top, then supersetted with a bit of a swing! 12/10, 12/ 8, 12/ 5
• Rear delts seated: 12.5 x 15, 12, 12, 10
• Dbell  shrugs: three sets of 20 at 25kg
• Facepulls: four set of 20 reps

Did some calves and stretches too. Missed biceps as there was a prawn migration. Became nervous and actually found myself looking around to see if a grey whale was rounding us up into an enclosed space to devour us.

There wasn't.

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That's weird.
There's not even allll that many of 'em but they just seem to expand to fill the space.
Maybe Loughborough Leisure Centre have done a feasibility study and realised that moving to a bigger room/expanding the gym is ultimately pointless.
 
Strong use of the 'standstillandwaitformusclestodevelopbyosmosis' technique in that photo.
There are only 2 people who could feasibly claim to be doing anything. I particularly like the chap sitting on the incline bench in the foreground. What wistful thoughts he must be wisting.

LOL there certainly is an alarming number of people not actually doing anything..... must be something good on TV, Baywatch or something

The best guy is bottom left.... you can just see his manly ass.

He's on the smith machine.....doing forearm curls on the bench.

OK, so things not going so well over here. Went to bench last night and very soon  something bad happened.

I swear to God it happened just like this:


 
my shoulder is as bad as it has ever been. had a chat with Jedi and I'm going to try something different. Do a mixed workout, more cardio, and actually sort out some issues.

Popped in to deadlift today and pulled a 235 (like DV, I only did the one rep) but failed a 245. Reckon I may get 240 for the comp. Will have to bench close grip which doesn't hurt.... as much. Will do dome general compounds next week and then attack with a new routine... AVEC.... CARDIO!

 
Change is as good as a rest etc
Bear complex for the win.

cardio schmardio
 
Thankyou for only singling the 235 today BTW
 
So it's proper shape up time is it?

dirtyvest

So it's proper shape up time is it?

He may as well wait until after Saturday.
At about 4pm he is going to look like this...

..and will be in need of major rebuild anyway.

That is bang on the money, Jedi!

Monday 13th February 2012
Powerlifting training
Like uni, I'm leaving all my homework until the last minute. May scrape through with a 2.2.
 
Squat
Going low bar for the comp. Haven't lifted anything heavy for a while. after the session I still haven't.

• 70 x 5; 110 x 5; 140 x 1; 160 x 1; 175 x 1

Form was hideous and it felt so heavy. Knee and groin (because of hip) were screaming at me. Reckon I'll have a chance of 185 at the comp, but if Vic is there with his red light (I don't think he owns a white one).
 
Bench press
Lord help me.
I decided to do as little warming up as possible to limit the damage.
Yes, I'm a scientist.

• 60 x 5; 90 x 2; 120 x 1; 130 x 1; 135 x 1

SO PLEASED with that. Best it's felt in weeks. A little more in the tank if my shoulder hurts the same amount of Saturday. 137.5 would be much better than expected.
 
Deadlifts

• 70 x 5; 140 x 2; 180 x 1; 210 x 1; 240 x 1

240 only just went (with a little dragging). Hope for 240-245 on the day.
 
Total: 550.
 
Hoping I can manage a 560 on the day. Then it will be time to rebuild the Jackhammer.... I mean Brockhammer.