Westside, Kiwi's and Training OCD!!!! welcome to my world...

todays session will be-

Back squats-
heavy RP set, lighter RP set

Front squats-
20 repper.....

SLDL's-
12-15 rep straight set,
think i may add in a set of Good mornings too after this..

Standing calf raises-
12-15 rep strsight set.. with lots of other stuff involved to help my stubborn calves..

Hammer strength preacher curl (1 arm)
8-12 rep straight set

EZ curl-
RP set = 10-12 reps

Pinwheel curls-
8-12 rep straight set..

should be good. has to be quick cos the pool are playin tonight so need to watch that!!!!

havin a f*ckin mare start to the week!!
missed a few lectures already from stayin up all night wi the ex arguin, then movin to sleep ont sofa and gettin butt f*ck all sleep... arrgghh!! and t top it off.. there has been confusion over my timetable as i was told my seminars had been cancelled today, only to find out im in a different seminar group to what i was in last yr!!

anyway..
yesterdays session-
gettin increasingly p*st off wi the young OLY lifters in our gym.. they turn up.. hog all of the power racks etc.. and then proceed to take about 2 hrs to get thru about 4 clean and jerk sets, with a few front squats thrown in..
so once again i wasnt able to do squats and had to stick to the crappy leg press!!

Leg press-
Full stack + 7.5k x 6 <--- PB
185 + 7.5k x 10 <--- the leg press is now too light, will have to start adjusting the seat to make it harder instead.. i.e. move it closer to the platform.

Knee extension-
20 reppers x 35k <--- hurt like a b*tch!

Lying ham curls-
67k x 10, increased weight to 75k x 5,3 <--- 67 was too light to start with. am now 1 plate away from full stack too.

Seated calf raises-
30k x 12, 6 <--- all DC style.. horrid pain!! cramped to f*ck!!

Hammer 1 arm preacher curl-
45k x 8 <--- PB... am now 2 plates from stackin it on this too..

EZ bar curls-
50k x 10, increased weight to 55k x6,4 <--- far too light.. think i will have to start on 55 or maybe even 60k next time.

DB pinwheel curls-
24k x 12,4 <--- will up weight to 26-28 next time.

was a good session.
reps were a little high on arms! AGAIN!!
wil need to make sur ei get it right next time.
massively sick of not bein able to use the squat racks tho!! really pissin me off...
these kids sit around for ages after doin a set of 3 cleans.. really annoys me cos where they train takes up a lot of room in the gym and they are in there for around 2 hrs.. always seems to be when i go in too!!!!!!!!

Can you work in around there sets? If not is there anyone you can complain to about it?

Failing that i'd tell em to fukin shift it!!! lol

doubt id be able to work around them mate t be honest.
most nights they have an experienced oly lifter with them who is pretty impressive actually and he gets on with it.. he does a bit of coachin with them!!
but then other nights theyre in on their own doin it and they just take forever.. and then some of them swamp the area next to the racks cos they get the powerlifting equipment out, like separate squat racks and beches etc.. then pretty soon theres no room and no racks to use!1 its well annoyin!! its 3 lower sessions in a row now tho that ive had to use the leg press..no wonder ive improved as quickly as i have with it!! ill come back to squats and ill be crap at them!!
they always seem to be trainin same time as me too tho!! now im back at uni i'll start switchin up the times i train, plus ill be trainin at uni now and again too so may not be as bad, but the uni gym isnt that well equiped in terms of good machines (hammer strength) and weights of Db's and plates..there are 12 20k plates in the whole of my uni gym!!... so if u have a couple of strong lads in there at the same time.. everyone else is ****t!!

I see what you mean mate, nightmare, as you say, try and switch your training times around slightly so you miss when there in (you shouldnt have to but it might be easier), sounds like a pain mate.

I dont have that problem as no fuker in my gym goes anywhere near the squat racks lol In fact tuesday was only the second time ive ever seen anyone squat lol

as if..??
yeah the gym im at at the mo has some fairly big guys in, quite a few PLers and oly lifters, so most people squat t be honest.. dont see that many deadliftin but then again i dont really do proper deads at the mo either, just racks!

will check out the uni gym this wk tho.. no doubt it wil be full of all the new kids stickin to their promise of losin weight so it will be rammed, then as the winter sets in they wont be seen again til next summer when they need to fit into their newest bikini etc....

mrmmonster


as if..??
yeah the gym im at at the mo has some fairly big guys in, quite a few PLers and oly lifters, so most people squat t be honest.. dont see that many deadliftin but then again i dont really do proper deads at the mo either, just racks!

will check out the uni gym this wk tho.. no doubt it wil be full of all the new kids stickin to their promise of losin weight so it will be rammed, then as the winter sets in they wont be seen again til next summer when they need to fit into their newest bikini etc....

LOL, how very true

just tell them to get out of the rack cos they're not making full use of it

how do....
i'd love to mate...
but there's loads o them!! haha.. nah, they use the oly bars from the side of the rack i need and the other side of the rack usually has someone benchin in it.. turnin into a bit of a nightmare to be honest!
really pissin me off cos i need to squat!!!!!!

if you front them on your own they'll s**t it I bet you cos you must be hard if you're willing to front them on your own .. psychological warfare my friend ;) ..... or if that fails just unleash the pro-hormone rage on them!!!!

haha... i could try that mate!!
its gettin to the point where i am gettin proper wound up in the gym tho.. seems to be helpin wi the session tho!!

on a good note tho..  i have progressed nicely wi the leg press which im happy with..
but i definately need to start squattin soon!!

Some very nice sessions there mate...

Bad craic with the rack though - if you are bigger than them .. bully them into submission.

I quite like Marsbar's idea ha ha ha

To get rid of annoying pricks in the gym, drop a stinky one near them they soon move. I did that a few times, bit embarassing when a girl comes in to fill her water bottle up tho...

but they only come to the gym to do their cleans etc.. and to use the racks, so if i did that mate, they would either stick it out (which would be tough cos my arse is rank at the moment), or they would just go home.. haha!!
ill persevere!!!
cheers mick.. yeah the sessions are goin well at the mo!! strength is up every session so its all good!!

Looking good mate keep up it up and see more PB's coming!

cheers mate-
tonight session will be-

Upper; Push priority-

Flat Bench- RP set 6-10 reps, straight set of 6-8 reps
-2nd exercise will be DB flys or pec dec - all out to failure set of between 8-12 reps

Seated DB shoulder press- RP set 6-10 reps, straight set of 6-8 reps
- 2nd exercise wil be DB lateral or cable laterals- all of the 2nd exercises will be the same as pec dec

Weighted Dips- RP set 12-15 reps
-2nd exercise will be reverse grip or regular grip pushdowns- all of the 2nd exercises will be the same as pec dec

Weighted Pull ups- RP set 10-15 reps

Racks- straight set 2-4 reps, 2nd straight set of 4-6 reps

should be a good session. will be hoping for a 140k bench on the heavy RP set. Dips should be around 35-40k and shoulder press DBs will be with 38-40's i hope.
wil update later

great session tonight!

BENCH-
140k x 4,3,2 <--- think i will up to 145 next wk.
110k x 11 > straight set. slow, controlled reps, squeeze at the top. felt goooooooooodddd.
PEC DEC-
97k x 9 > v controlled with squeezes and stretches in each rep..

DB SEATED SHOULDER PRESS-
38k x8,4,3 > delts were fried from benchin and pec dec, extremely pumped but happy wi that.
DB SIDE LATERALS-
16K x 11 > felt good, too many people around the cables so went with DBs instead.

STRAIGHT BAR PUSHDOWNS-
(heavy stack machine)
1/2 stack x 9, supersetted with 1/4 stack reverse grip pushdowns x 8, supersetted with full stack dip machine x 7 > thought id try a little circuit instead. wasnt in the mood for free weight dips and this little circuit did just the trick..

WEIGHTED PULL UPS-
BW +15k x 7,4,3 > happy wi that.

SEATED ROW-
97K x 10, 67k x 7> great squeeze in the back on these. wasnt bothered about weight. although i should have gone heavier!
superset...,DB curls
repped out to about 14 reps wi some 16k Dbs.. felt c goooooooooooooddd!!

all in all a v v good session. could have gone heavier ont he seated row! was supposed to do racks but after the heavy bench work i was fairly beat!!
just gonna go with how i feel from now on, wont dictate beforehand what im gonna do, but will still follow the basic outline of what i follow now!

Impressive mate .. god knows what you're gonna be like when you cross over to the darkside

haha...
well tonight ive set myself a goal.. this time next yr i wanna be benchin 180k for the same amount of reps as i got with the 140 tonight..whether i have had an assisted yr or not!!
but yeah.. everythin seems to be comin together nicely now.. felt 'on it' tonight!!

Quality benching MRM. 3 plates for reps is well above average. I've set myself a similar goal to get to 4 plates (not for reps) but in 18 months. It works out at around 8-9kg every 12 weeks (I've not got much work on at the moment so am spending increasingly more time playing with figures on excel spreadsheets)

You say these guys hogging the racks are just doing cleans. Why do they need a rack then? Surely they're not pulling from the rack are they? I guess as you've probably got a fair bit of time available  between your lecture(s), you should be able to train at times other than when they're in?

Hope the Epi cycle goes ok for you. I blew up to 17 stone dead when I did an Epi & SD cycle earlier in the year. Mostly water though