The Return of the jedi-This is not Sparta. This. Is. Madness.(now incl. Race to 100kg OHP)

Will update this evening to capture the true mind-numbing horrorshow of a workout.
*sigh
I thought I was done with this kind of sh1t.
Anyways SuddenUnexplainableWeaknessSyndrome (SUWS) is back.

Flat bench
100kg x 9 +2spotted (are you fkkin kidding me)
100kg x 8 +2spotted
100kg x 6 +2spotted
100kg x 5  +70x10

Smith Incline
70kg x 10/8/9
+dropset

Cable X-Overs
pin who cares? x 12 x 3

Skulls
35kg x 12 x 3

+some pulldowns

Yes that's right.
3 reps down on bench.
No flat dumbbells.
No incline flies
No close grip to go with the skulls.
Oh yes and no cardio either.

Trained with a nice enough lllllad called Llllllluke from Lllllllancasheee-yer but I was sh1t and frustrated by that and also about not being able to get on a bench for people using 'em to rest their leg on while scratching their b*llox

jedi

I thought I was done with this kind of sh1t.
Anyways SuddenUnexplainableWeaknessSyndrome (SUWS) is back.

only kidding
we all have our off sessions, and I'd hardly call 28 reps of 100kg plus 6 spotted as "weak"

I just thought I was past the stage of struggling like that with 100.

Set myself up though as invited Luke from Lancashire to train in and when he asked how many I was aiming for I gave a fairly confident "12" which must've triggered the 'cocky tw@t' failsafe device and reduced my operational capabilities by 10%. Felt a bit of an eejit bursting myself to come up with 9.
Not happy.
It'll ruin my confidence for assaults on 140 as well.
*reaches for tub of creatine and 'the big spoon'.

Looking for positives; apart from warming up, my shoulder didn't hurt at all during the 'workout' and feels fine now.

BacknBis

Chins
back to super-strict pulling high
12/10
side to side
6/6

High Pulldown
110kg x 12/10/8
+dropset

Closegrip Pulldown
77kg x 12/10/8
+dropset

Seated Row
65kg x 12/ 10/8
+dropset

EZcurl
40kg x 10/8/6 (bit better)

Incline curls
14kg x 12/10/8

Seated curl
30kg x 12/10/8 (better form)
abs + cardio

Better workout than Monday which was a relief.
Did some dragon flags and had a go at weemuscle's embellishment suggestions. Holding at 45degrees was not too bad, nor was tucking the knees and recovery, the real damage was done in stopping and kicking the legs. I can do that part but completing the negative then becomes a killer and can't as yet complete the journey back from the bench, which is good in a way as it gives me something to work on.

In other news, the lid has sort of fallen off the jar as far as the diet is concerned. For the first time in all those months I just feel hungry and am basically going with that and shovelling. Well not exactly shovelling, hope to get some pix done before any major damage is done to the hard won condition.

I think you're doing the right thing going on your body's signal to eat more mate.  Have a good week of eating and see how you feel after that.

RACK

Have a good week of eating and see how you feel after that.

 No luck so far as I feel battered this morning.

Worked too hard yesterday and didn't really fancy the gym but went anyway.
Did shoulders pretty much as last week except I did some standing press instead of smith press I was amazingly sh!t at it so have decided I ought to make a bit more of a regular effort until I can press 80-ish again.

Oh and shoulder continues to improve so finger of suspicion is now pointing firmly at the paused flies.

Get you senor Rock(y) hard abs!!! That's a really nice movement! And your arms were looking HUGGGGEEEE in the curl video too...

What's next on the achievements list?

flick161

What's next on the achievements list?

Well, I was hoping to get some good pix to summarise this whole conditioning phase as it has all come together fairly well I think. Trouble is, I have just been really busy and not managed to get any done. Now I've started eating more again and not looking quite as sharp as I was (there's probably only so many pix of me in my pants that this journal can stand anyway). I'm pretty pleased though, as I think it has all worked out about as well as I could've hoped. Think I've lost BF and gained some muscle which is like inventing a perpetual motion machine according to most people.

Next phase is to lean bulk towards Xmas but will be trying to maintain as much condition as possible. May be changing the rep range to chase some strength but am flexible on that. Would like to get to Xmas weighing about 13st but absolutely no more than 12%BF. Will require careful increase in protein and fats and smaller increase on carbs but I think it's do-able.

Strength goals would be
180 squat
140 bench
200 deadlift

-as for the dragon flag, I've already had a go at the embellishments suggested by weemuscle(gymnast chap) and want to be able to pause at 45degrees and then complete a full rep, next pause at 45degrees and do some flutter kicks and then complete a full rep. I can kind of do some of those already but want absolutely perfect form on all of it. Have already improved the line a tad and lowered to within an inch of the bench now on the standard movement.
They are the best thing I've done for abs by a large margin I reckon.

Feeling healthy(er) and happy(er) is also a goal to be aimed at.

Power night last night and was great fun again.
Felt knackered and grim before going but you can't help but cheer up at nutters flinging large chunks of metal in all directions.

Squat
Again wasn't looking forward to it as have spent all week humping stuff from here to there but it went surprisingly well....better than last week.
150 x 2 (as opposed to last week's shaky single)
160 x 1 (stoked with this one felt very solid all the way through n decent depth)
'course then you can get a bit carried away and loaded 170
170 by epic fail
Asked for spotters each side.
The beauty of this is not having a looming presence in your rear-view mirror
...the downside in having spotters each side to spot the bar lies very much in the way sometimes both sides of the bar don't always get spotted
It felt heavy in the hole and I only drove it out to just above parallel before stalling. I just needed a touch on the bar so grunted a 'nope' as a cry for help. PaperJackwriter with his keen sense of danger picked this up but the BionVic-man was daydreaming about lifting the Senior British Powerlifting champs or somesuch and seemed content to just stand and watch. Struggling with the bar is bad enough. Struggling when you've mentally taken your foot off the gas expect hotsptting action is a different kettle of fish. Struggling with a bar being spotted one side and not the other was too much for even my huge brainz to process and I bailed out.
At least I know the catchers work.
Strangely, it hasn't put me off at all.
All of the above equipped only with skinny belt no wraps

Bench.
Noticed in the warmup that I am still tending to take the bar way high on my chest so had a go at bringing just under the nips and it felt very good. No strain on shoulder at all and made much more sense of the elbows tucked instruction. Just a shame it didn't lead to instant mega-srength but still.
130 x 1 -felt my best push on that ever. Bit slow but never in doubt.
140 x  aaaaargh mega fail on rep1 as I surrendered on the way down and let it sink too fast. Spotted on the way up and second negative much better as a result second rep much better. Still a ways off on that one though which is a bit disappointing. PaperJackwriter is worringly close to getting it, only stalling a bit at 90degrees.
125 x paused on chest for full second =PB  -pleased with that, if I could get that up to a paused 130 then 140 must surely be mine for the taking.

Deadlift
Great fun again.
Moved myself back a touch in the set-up and no smakkkin of the shin syndrome this week. But, more importantly;
160 x 3
180 x 1 -much, much easier than last week and only wearing my skinny belt
Borrowed Vic's wide belt and...
190 PB ...yesssss getttin pure un-adultered joy and high-five moment

Honourable mention for Josh2Tall who despite being crippled by height managed to go from the worst deadlift technique you've ever seen to an easy 170 in 15 fun packed minutes. Also worth mentioning that they are going to need some more weights up there. I don't mean that in a glib way
...they really are going to need some more weights up there.
Another bench-press station would also be nice.

jedi

190 PB ...yesssss getttin pure un-adultered joy and high-five moment

woo woo!
200 next week?

Congrats on the deadlift pr!

Absolutely brutal when that kinda spotting thing happens! I had someone actually pull up on the bar while I was squatting down!

cricket_fire


Congrats on the deadlift pr!

Absolutely brutal when that kinda spotting thing happens! I had someone actually pull up on the bar while I was squatting down!

daKensta

jedi

190 PB ...yesssss getttin pure un-adultered joy and high-five moment

woo woo!
200 next week?

Cheers chaps, will certainly be giving 200 a go next week, I may not get it but feel really chuffed that I am already in a position to be locking horns with it, probably a very similar position to that 140 bench.
As for the squat, looking back I don't think I was trying hard enough to conquer the stall out of the hole. I guess this is also very much like the state of play on the DL and bench. It is not so much a question of the strength failing as having the ability to battle that 'fcuk me it feels like the weight of the world' moment enough to try and get it moving. I mean obviously you still need the physical wherewithal to actually make it move but I just think there is still a bit of strength to be won from errr trying a bit harder.


^babble
I was out on the sauce last night
I think I know what I meant.

Good legs session Friday.
At least I think it was good.
I can't actually feel them very much and have been walking like Kenneth More playing Douglas Bader.

PaperJackwriter has brilliant idea to do pre-exhaust before squats
Eeeek.

Leg ext.
I don't really remember, other than it was a lot more sets than I normally do and I was required to do paused reps which I hate on that machine. Last set was rep-out then 8 breaths then do it again and then once more for good measure. Legs were on fire.

To the squat rack we hobbled.
Front squats? wtf?
Eeeek 2

Hate front squats -feels as though bar is choking me.
PJw showed me that if you actually accept it is going to choke you a bit and try and get the bar behind your front delt then at least it doesn't move about and choke you by surprise
...more of a slow and steady strangulation.
I forget why this was supposed to be a good thing.
Actually it wasn't that bad and did plenty of wayyyyy deep reps and some low rep stuff up to about 90kg which is much more than I've ever managed on fronts before.

Back Squat
Was going to try 12/10/8 on 110 (same as last week) but second set PJw managed another 12 so I had to match that. Extreme effort required but showed that 110 is probably the new 100 and I guess that means 120 for major reps is on the cards.

..not

Congrats on the Dead PB Jedi!

Do you think wearing a belt makes much of a difference?  Ive never worn one 

Lower body and back we are pretty similar in strength but my pressing is like a small girls compared to yours  lol

Anymore gymnastical ab exericses yet?? 

Ive been doing a good one on the hyperextension bench.  Put it on its lowest setting then sit on it the other way round so your looking at the ceiling.  Hook your toes under the foot rollers and hang your bum off the edge of the pads.  Then do sit ups like that or hold the horizontal position.

I don't think wearing my standard/skinny belt makes much difference beyond a psychological comfort blanket type level. But the proper heavy-duty wide belt with double hooks definitely does make a difference on deads which is the only place I've worn it but I get a sneaky suspicion it would also help on squats, although might be a tad uncomfortable. On the deads, it just gives you a feeling of having a much stronger back to pull against probably because it has virtually fused 5 vertebrae. I could do with getting my own really as when borrowing Vic's it almost goes round twice

I've deffo been having a go at the embellishments on the dragon flags, so thanks for giving me the heads up on them. Found it all not too bad except for the flutter kick which I could do but then not complete the rep. However, I tried it shoes off last Thursday and it made enough of a difference that I could do; a complete rep, a paused rep, a rep with legs tucked one at a time and then a flutter kick and complete rep. I will work on that as a little routine and then get another vid. The training partner already thinks my form is better than the last vid in terms of straighter line and lowering right to within an inch of the bench.

I used to like those hyper-extended situps but they make me a bit giddy when looking back so had to pack 'em in.

I reckon your pressing strength would rocket up if you got the right training partner to push you as tricep/pec/delt strength must already be there in spades from doing muscle-ups, pressing into handstand and other gym stuff.

Think ill just stick to wearing no belt for now, comfortable enough as it is.

I need to keep up with the dragon flags. Hard to find somewhere to do it on the gym though.  I usually do it under the smith machine so i can hold onto the bar instead of the bench.  Much more comfortable than gripping behind the bench!

Yeah training by yourself all the time does have its disadvantages, bit wary of going that little bit heavier without a spot   Start my training in the fireservice in a couple of weeks though so training should start getting interesting then 

I think the shoulder stability and core strength are there from the gymnastics but actually pressing strength is not where I want it to be. Although Dip strength is good but i rarely do weighted dips because I could do with a belt, holding a 30kg or more dumbbell between your legs is not comfortable lol.

Flat bench
100kg x 11+2spotted (return to form thank cod)
100kg x 9 +2spotted
100kg x 6 +2spotted
100kg x 5  +80x5 + 60kg x 5

Flat Dumbbells
34kg x 14

Incline Flies (not paused)
24kg x12/10/8

Incline 'bells
34kg x 10 +24kg x 5
''        x8    "             "
"        x8     "             "

Hammer-grip Seated Press
70kg x 12/10/8
12/10/8

Skull/Close Grip
35kg x 8each x 3

plus some pulldowns + abs

Much happier this week than last. Might've been back to 12x 100 if I'd really pushed it and also back to vicinity of 15 on the pre-exhaust for flies. Am already up a few pounds in bodyweight on a modest increase in carbs and I seemed to pump up like a party balloon as the workout went on, although with more vascularity

 Nice session Jedi

cricket_fire

 Nice session Jedi

Cheers, will it be enough to get closer to that 140 bench though?
Time will tell.

Actually, if I don't get a decent press on the 140 this week then I am going to up my first set on rep day to 110 and see if that works any better.

Here are the pix I took last week to mark the end of the conditioning phase.
I'm about 12st 2lb in these as opposed to 11st 11lb a week or two before. I think I'm leaner and have put some size on since the last pix so can't complain. I can even convince myself that I'm finally getting somewhere with my gimpy calves.