Nearly back.. Skinny/fat pics page 25!

It's not as competitive as law though thanfully, and luckily I am a geek and have all the academics.. Just need to bolster the CV/stuff for application forms.

Been looking at the Real Estate Masters @ Reading Business School, RICS accredited. Just need to find £20k of funding lol!!

Good luck with the planning, I enjoyed planning law and environmental control (s.106 agreements, planning obligations/conditions etc).

Pull/Lats

Deadlifts

60kg x3
60kg x2
100kg x2
140kg x1
170kg x1
190kg x1, weird with zero leg drive

Chins, neutral

BW x6
BW x6
BW x6
BW x6, all easy, I suspect BW has dropped

Chest Support Row, (Starting light)

40kg x8
60kg x8
80kg 4 sets of 8, easy, want 100kg 4x8

Rear Delts, 4 sets


Comment:

Nice little session. Think I could pull 210kg ish with the dodgy knee, no leg drive at all. Going to stick at 180kg for a while, and work up to 12 singles.

BW: 14 stone 4, 5-6 lbs down from a few months ago. Looking alot healthier, surprising how much a little weight loss can change facial appearance.

Nice DLs mate.

I hear split squats and step ups are good for building strength and stability around the knee. Even if you did them at highish reps before the main WO.

Flynn


Nice DLs mate.

I hear split squats and step ups are good for building strength and stability around the knee. Even if you did them at highish reps before the main WO.

Cheers, good idea.
 
How does:
 
Bodyweight Squats
Stepups
Split Squats
 
As a warmup sound? All light, and then follow on with real heavy reverse hypers, pull-throughs and ab work. Actually looking forward to it.

Bench/Press day

Bench Press, (Form Focus)

Bar x5
40kg x3
60kg x3
80kg x3
102.5kg x3
102.5kg x3
102.5kg x3
102.5kg x6, spotter for last set so pushed it.

One Arm KB Strict OH

12kg (5 left, 5 right)
16kg (5 left, 5 right)
24kg (10 left, 10 right)
24kg (8 left, 8 right)
24kg (6 left, 6 right).. Right arm is a TON stronger than left.

Dumbell Skulls, Quite strict

7.5kg x8
10kg x8
12.5kg x8
12.5kg x8, running out of time

Rear Delts, 3x12


Comment:

Workout done in around 50 mins, quicker pace at the moment.

Kettlebells are pretty brutal on the cardio front, and force you to press/lift in an odd way. Worthwhile keeping in given my strict bb military is miles ahead of my bench.

190 with zero leg drive ! Push the feet through the floor, you know the drill

As far as I know, forgiveness is for the benefit of the person doing the forgiving, not the one being forgiven

Fat Pete


190 with zero leg drive ! Push the feet through the floor, you know the drill

Pete, the knee (diagnosed torn cartillage) prevents me from engaging the legs.
 
I did 200kg x5 and 215kg x3 a few months ago, but tbh, after tearing the knee cartillage things have to take a slower pace.
 
 

Of course, my apologies

As far as I know, forgiveness is for the benefit of the person doing the forgiving, not the one being forgiven

You mean engaging the quads fully. The rest of you leg will be working fine :)

Re-hab seems to be going well.

Stonehenge
 
Where the banshees live and they do live well

iaink


You mean engaging the quads fully. The rest of you leg will be working fine :)

Re-hab seems to be going well.

I bow down to superior firepower, you are correct.
 
However, the quad issue has a mental affect on my technique. You are quite right though Ian.

Knee Rehab Day

Bike (warming the knee): 10 mins level 4, 65-70rpm

Barbell Step-Ups (Low Box):

Bodyweight x medium reps (12-15)
40kg x " "
40kg x " "
40kg x " ", knee feeling alot better.

Single Leg/Skater Squats:

BW x10 ea leg
10kg DB's x 5 each leg (4 sets)

Reverse Hyper

10kg x8
20kg x8
30kg x6
40kg x5
50kg x5
60kg x5
40kg 2 sets of 6

Cable Ab Pulldowns,

Warmups x tons
#17, 3 sets of 8


Comment:

Reverse Hypers= awesome rehab and strength builder, no knee stress.

Skater Squats= Very hard to balance!

Nice rehab session. Would like to use a rev hyper. Never have.

Stonehenge
 
Where the banshees live and they do live well

Ian- they are pretty good, especially when you have any sort of injury, as they decompress the spine IIRC.

The hard part is the fact it is like a pendulum, and you have to decelerate the load at the bottom to keep it under control.

I have no idea how/why they have one? Unusual for a bb'ing/boxing gym.. Maybe they got it in a deal with some other equipment.

Good to see the knee is alright. Once you get larger ROM on the step-ups (wouldnt go too mad though), try reverse lunges.
They are an accelerative movement, compared to front lunges which are deaccelerative. Want to avoid anything deaccelerative for quite a while when rehabing knee.
Glute activation work will help a lot (bridges, clams, x-band walk).

Hope the above rambling helps

fun meter


Good to see the knee is alright. Once you get larger ROM on the step-ups (wouldnt go too mad though), try reverse lunges.
They are an accelerative movement, compared to front lunges which are deaccelerative. Want to avoid anything deaccelerative for quite a while when rehabing knee.
Glute activation work will help a lot (bridges, clams, x-band walk).

Hope the above rambling helps

 
Cheers fella, looking at slowly increasing the ROM on the stepups then will look at the reverse lunges.
 
You've got some good knowledge!!

Looks like things are going well, did you get the knee scanned in the end?

Regarding Sharm El Sheikh, the local food was pretty good, and its quite popular for diving and romantic couples! Were you thinking of going with a friend?

Jimbo

Formerly 'lil_jimmy'

Glad you enjoyed it, did your missus like it?

Was planning on going with a few guys.. No partying but diving (I heard Dahab was cool?), sheesha and some chilling out.

Only place we can find which is cheap, hot and not cheesy in December/Nov.

Sham was good. Me and the misses stayed in Nama Bay. Bit commercial etc and not that cheap but was good for diving and the sea. Went to a small Greek islnad last summer and enjotyed it more as it was much more laid back in general.

Stonehenge
 
Where the banshees live and they do live well

iaink


Sham was good. Me and the misses stayed in Nama Bay. Bit commercial etc and not that cheap but was good for diving and the sea. Went to a small Greek islnad last summer and enjotyed it more as it was much more laid back in general.

Greek Islands sound good.. May save that one until I finally get a girlfriend lol!

Bench/Upper Assist

Bench Press, Med Grip

Bar x5
Bar x5, working setup * eyes aligned under bar
60kg x5
60kg x5
80kg x5
100kg x5
100kg x5
100kg x5, all easy, workman like tonight. 100 5x5 next week

Flat DB BP

10s x5
20s x5
30s x5
40s x3
45s x2, Just wanted to rep the 100lbers. Goal: 5 by Feb/March '10.
30s x10, palms facing

Pressdown, 2/3 warmups then, #5 3x8

EZ Curls, 3 light sets of 8

Scarecrows, 5x10 progressive
Comment:

Time; 70 mins

All felt ok. Improved pre and post workout nutrition and feeling a lot better.

Been off creatine for a while and now just started a pre/post formula that equates to 10g's creatine, 10g's glutamine as well as pro and carbs.

Sunday: Heavy benches (110 multiple doubles) and boards (triples) with mate

Next Weds: 100 4 sets of 5 bench.

Sheeps_Clothing


Glad you enjoyed it, did your missus like it?

Was planning on going with a few guys.. No partying but diving (I heard Dahab was cool?), sheesha and some chilling out.

Only place we can find which is cheap, hot and not cheesy in December/Nov.

My ex lives in Dahab if you want cheap rates on places to stay and diving i can get you in touch with her.

Dahabs lovely for a chill out mate, can get a flight out and back for 230quid and accom cheap, whole holiday including diving should cost no more than 400-450 mate.

Scott that sounds brilliant mate, will try to sort the lads out and get back to you soon. Appreciate the help.

Is there bars etc there? We don't want to smash it up, as we are all boring now lol, but would be nice to meet a few people once the diving has been done.

Seem to be spending £200 for a weekend out with the lads in London, so £450 is doable!!

Nothing major in dahab mate mainly diving, some quite nice food and the locals are all layed back and chilled with a few smallish bars. Can still hire quad bikes, spend the night in the desert and laze about. Best to got in November as does start getting chilly in Dec.

My ex manages a local hotel in dahab and i could get you a good rate it quite cheap anyway. If you fancied going to sharm the two places are only 45 min cab ride away around 8 quid fare.

Let me know if you do plan anything, im going out there in May for some much needed relax.

Nice work lately bro. I agree with the reverse hyper comments; wish I had one I could use on a regular basis. You using an actual rev hyper, or just makeshift?

My training partner does them off a high box, but it takes away alot of the rehab/prehab qualities by not being able to swing his legs under his body (the part that decompresses your spine).

Nice benching too brotha

cricket_fire


Nice work lately bro. I agree with the reverse hyper comments; wish I had one I could use on a regular basis. You using an actual rev hyper, or just makeshift?

My training partner does them off a high box, but it takes away alot of the rehab/prehab qualities by not being able to swing his legs under his body (the part that decompresses your spine).

Nice benching too brotha

Actual 'reverse hyper' mate, obvs not a Westside one but basically the same thing!
 
What's a good weight? I have targeted 90kg/200lbs for 5 strict ish reps. Can't go heavy on deads so going to push the RH.
 
Also getting a Westside Barbell Hoodie and T-Shirt for my bday, not sure if this will either stop people asking about my 'weird' style of training OR actually make things worse down the BB'er gym (still train assistance there as the guys who run it are cool).

Deadlift Session

Deadlifts, testing the knee again

60kg x3, no belt/no chalk up to and including 160kg
60kg x2,
100kg x1,
120kg x1,
140kg x1,
160kg x1,
180kg x1, belt on from here on
200kg x1, feeling a lot better

Sumo Variation *, no belt/no chalk

60kg x3
100kg x3
120kg x3
140kg x3
150kg x3, more there

Leg Raise, 45 reps

* Read about these on a recent article by Louie Simmons.

• Arch the lower back as hard as possible, whilst keeping the legs as stiff as you can. Basically a semi-stiff leg sumo.

Comment:

Nice quick session. 200kg was smooth and whilst not up to full speed, was still pretty fast.

Going to work on more volume in the 190-200kg range over the forthcoming weeks.

Belt is as loose as it has been for 2 years, down 1 notch.

Belt is as loose as it has been for 2 years, down 1 notch.

You skinny minny you!

Have you been sneaking off for secret cardio sessions?

Journal

lol, no but I have been smoking like a trooper and cut back on the carbs.

I was consuming 7 footlong Subways a week ;).

Have to say I feel a hell of a lot healthier. I was a fat 15stone 4 at xmas, and now i'm 14stone 2-4lbs.  Also feeling stronger, on pressing at least.

The bodyweight strict military press is going to fall this year! Hell YEAH, as our friends over the pond would say.

Thanks for popping in No13, helps to get encouragement with this knee injury.

No worries matey, hope it all goes smoothly!

What weight (kg) do you hope to be at for the mp?
I reckon I've got 85 in me now, but my waist keeps expanding! Really need to sort some cardio out.

I've addressed the diet issue this week by going all OCD and making a full blown meal plan

Journal

I have done 90kg for a single @94kg ish.

I'm now around 92kg, so I hope to nail 92.5kg before xmas with the same bodyweight.

I'll weigh in on the same day to make sure it's 100% legit.

When my bench goes up, my OHP goes up, so just focusing on bench.

Howeverm, will be adding in some heavy OHP as soon as I nail 125kg on the bench.
Plan for when I start build up:

1) Build up a good base with 5x5, then shoot for 5rm.
2) Lower volume and work on 3x3, then a heavy triple.
3) A short buildup with near max singles (i.e. in 85-87.5kg range).

Have to say im a big fan of that rep scheme as it incorporates periodisation and good old simple progression. I think all my training from now on is gonna be;

Possibly start at 3x8, then
3x6 or 5x5, then
3x3, then
Doubles and singles.

The way forward IMO!

Do you find your max OHP drops with your bodyweight? Certainly does for me. I think your a similar weight to me now, im 90kg.

Jimbo

Formerly 'lil_jimmy'

Actuially forget the 3x8 bit, thats cardio!

Jimbo

Formerly 'lil_jimmy'

Jim,

8x3 with short rest would be better than 3x8- is this what you meant?

Totally agree with the periodization I set out above. Experience tells me the monthly 5rm/3rm are very important, you need to learn/condition your CNS to strain for a heavy lift.

For the deadlift I also have a plan FYI, thought i'd share it rather than just keep it in my head whilst I can remember it lol.

It goes like this:

Week

1: 70% 15x1,
2: 75% 12x1,
3: 80% 10x1,
4: 85% 6x1,
5: Shoot for fairly heavy single (see how it feels, not a balls out one)
6: 90% 3 singles
7: Do two singles with the weight you did in week 5
8: Totally rest, no squats or deads
9: Shoot for new 1rm

This is adapted from a retro Westside Barbell article. The percentages are there as only a guide, do not be dictated by them, but push yourself, i.e. if the weight feels light, have short rest periods.

Singles only= teaching how to pull for a single (my form deteriorates on reps).

Also going to incorporate heavy sumo stiff legs and old school zercher squats (off the floor).

Hope I haven't bored you all... I love pontificating.

Link to article: http://www.dragondoor.com/articler/mode3/404/

JimRat


Have to say im a big fan of that rep scheme as it incorporates periodisation and good old simple progression. I think all my training from now on is gonna be;

Possibly start at 3x8, then
3x6 or 5x5, then
3x3, then
Doubles and singles.

The way forward IMO!

Do you find your max OHP drops with your bodyweight? Certainly does for me. I think your a similar weight to me now, im 90kg.

Jimbo

My overhead is usually the last thing to go along with DL. Bench seems to be very BW dependant for me.
 
I sometimes think I should have been an oly lifter, as I strict pressed 70kg and push pressed 90k when I couldn't even bench 70kg LOL.

You have a reply

As far as I know, forgiveness is for the benefit of the person doing the forgiving, not the one being forgiven

Fat Pete


You have a reply

Straight back at you!

Extra Session: Quick knee rehab/Lower

Stepups, Higher Box (approx 3-4" higher)

BW xreps
Bar xreps
40kg xreps
50kg xreps (Quite awkward with barbell)

Kettlebell Steups (KB in opposite hand to target leg, one leg at a time)

16kg x10 (5 ea side)
20kg 3x10

Pull-Through Superset with Kneeling Ab pulldown, x4


Comment:

Kind of excited at the moment due to a whole world of opportunity. As Dead Prez said, (para), 'do you want money or freedom'?

Not a question in my book.

Press/Volume Session,

Bench Press, Wider Grip and stricter form

Bar x5
Bar x5
40kg x5
65kg x5
85kg x3

80%+

100kg x3
100kg x3
100kg x3
100kg x3
100kg x3
100kg x3, all quite easy and strong, wider grip and pressing like a coil!

Incline DB Palms in DB Press,

12.5s x6
20s x6

Worksets

27.5 x12
27.5 x10, 1-2 reps off failure on both worksets

Pressdown, 50 total reps ish

Chest Row, 40 reps total

Rear Delts, 40 reps total.


Comment:

Got the Garnell As-One product a few weeks ago (it's a pre/post formula).
 
Been taking it as directed and it has to be one of the only supplements of its kind that i've 'felt' working.

Nice benching. Hope the knee is coming along at a solid pace?

Stonehenge
 
Where the banshees live and they do live well

Hi Ian,

Three or four more weeks of rehab and I will start squatting again, may even start just with the bar lol, or do bodyweight squats.

Not sure if the heels on my weightlifting (polish ones) was a cause or excaberated it.

May try getting hold of some Safe USA ones, much more stable and only a slight heel with a totally flat sole. Expensive though!