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

Back n Bi's

Deadlift ...did I mention my bad neck to anyone?
70-110-150
180 -no belt
210- major fail
190
195

Weighted Chin
BW +20kg x 8
BW +20kg x 6
BW x 8

High Station Pulldown
120kg x 12/10/8 -err what happened to extra weight?

Oly Curls
50kg x 9
50kg x 7
50kg x 6

Incline Curl
14kg x 12/10/8

Seated Curl
35kg x 10? Heavy but better than the last time I tried it.
35kg x  9?
35kg x  7?

Deadlifts were a bit of a trial.
Felt meh/okay for the warmups didn't hold out much hope for 210 but got to show it I fear it not. It laughed and stayed on the floor. Drop back to 190 and made it okay but Jackman notices the bar is still moving back into my shins. Admit that I still just don't know what I'm doing. Ding and Jackman do their best to enlighten but I have learning difficulties so they need to be patient. I don't understand how I can be closer to the bar but also lower. Turns out I probably can't and that I am possibly too close now. Go a bit lower and make the 195 which was nothing remarkable as a weight but did feel different. I felt added power around the glute area, it felt good. Trouble is ...I still couldn't hand on heart say I know what 'it' was
I think I need a statement of special needs and an educational assistant.
Preferably a single mother with a history of inappropriate touching.

Mentions must go to Ding who deadlifts 220 in only his 2nd session back and Jackman who was unimpressed by his 230PB as he '...wanted 240'.
Ungrateful child.
He must be made to give that 230 to the children at the orphanage.

do you warm up for deads beltless then put it on for major efforts?
if you're going to wear a belt at all, I'd recommend putting it on from get-go, as, though can't say how, deading with a belt is a bit different from without, and swapping around mid-session results in bugger-uppery IME.

I should just wear it from the start if only to take no risks with my back.

The biggest problem with my deadlift is having no idea what I'm doing at setup.
I cannot just get set at the bar feeling confident it the same as last time and that it is something like correct. Jackman rightly points out that I can kind of get away with it up to 200 just from stiff-legging it with my back but that I am being undone above that weight because I haven't enough drive to shift it off the floor. The 195 where they got me into position felt significantly better than any other heavy dead I've done. I actually felt as though I was lifting with my legs. So I need to be able to get closer to the bar but also get my ass down more than I have. A bit of a conundrum. On the plus side i feel as though if this faults get ironed out I will definitely be looking at PB's again

Not in great shape this morning, my neck is fcuked

What's wrong with the brining the bar toward your shins bro?

Neck is now ever so slightly less fcuked.
It has regained 'hold head up' mode but still lacks rotational functions.
I'm still going training tonight though

I will just have to proceed with caution.

Good on ya, tough it out! Hope it all clicks for you on the deads soon.

crying freeman

Good on ya, tough it out! Hope it all clicks for you on the deads soon.

I don't like the idea of anything clicking when I'm on deads
Thanks for the sentiment though

cricket_fire

What's wrong with the brining the bar toward your shins bro?

I think I might be getting a bit too close and this means I am pushing my hips up behind myself tipping me forward rather than the bar coming back. I mean I definitely want it close to my shins just not so close that the only way I can get my hands to the bar is by bending at the waist. I need to be able to get my ass down and bend my legs a bit too.
*sigh it's a fkking conundrum to me that's for sure. Powerlifting tomorrow so I am due another date with destiny density.

Really wasn't expecting much from tonight's session as my neck has been quite bad today. Jackman turned up with tricep affliction and we were all >< this close to calling it a day and going home.
We didn't though
"Be ye angels?"
"Nay! We are but men! Rock!! Aaaaah ah ah aaaahhhhhh etc"

Shoulders
Seated Dumbbells
34kg for 2sets of varying degrees of ineptitude

Seated Lateral
14kg x 12/10/8

Seated Front Raise
14kg x 12/12/10

Bent Over Fly
12kg x 12/
10kg x 12/12 (-change in style lifting with arms more in front which takes the traps out of the equation)

Arnold Press/ V-Press
24kg/14kg
x12/12
x12/8 +4spotted
x8/8

+ some cables and some calves

Good session for saying no-one wanted to do it
The heavy 'bells were funny. I was a bit ropey on the first set and worse on the second. I am on remedial dumbbells now as well. Ding showed a good way to clean up the 'bells as your sitting down which quite impressed me and looks hella cool so will be wanting to do some more of that. Think it was a tad heavy but was advised I might get better reps if I didn't hold the dumbbells like a tw@t
Ding and Jackman both getting good reps on those and already complaining about them not being heavy enough. They had less to say in this matter on the pressing superset. Although I am apparently only cheating myself by not either moving up in weight or reps.
Harsh.
The idea of making more than 12 on the first set makes me feel a little bit sick.

Neck didn't feel too bad whilst training but has tightened up now and is giving me grief.

Nice one; all that shoulder work would leaving my healthy neck feeling a little jacked up haha!

How's the neck this morning mate?

Neck is a little bit better
...just in time for powerlifting tonight

...yes they do.

Tonight's powerlifting was a catalogue of fail.

Still not very pleased with how things went last night.
My own fault, I was attempting PB's on everything but just had nothing in the tank after the training volume.
I might have to start treating powerlifting Thursday a bit more like a comp. where you only put stuff on the bar you know you can lift rather than think you might lift. In last night's comp. I would've been registering a big fat zeeeee-roh.
Tried 182.5 on the squat and got it quite long way out of the hole before suffering failure of the will and requiring some spottage. Then on to bench, where I actually felt pretty good. It might sound daft but I can usually guage how well I'll do on bench by how light the 20's feel when loading the bar. last night had all the signs of plenty of strength. Warm-ups felt light, 20's felt light
....145 felt very, very heavy.
Not in my chest but more in my upper arms/shoulders. It buried me to be honest.
Thence to deadlift. Setup felt good, tiny bit further away from the bar but getting the shins on to it with the knees,shoulders,head all in front. Felt good ...until trying 205. At least it came off the floor.

Think I'm going to have to adjust expectations on a Thursday as I am traiing a fair bit harder than I was; doing deads twice a week/heavier bench Monday/heavier shoulders Wednesday.
Ding actually did it very well last night, quitting whilst he was ahead on everything. Think I'll try and post an actual total in future as all my PB's are spread across different days so, for instance last night, being realistic I would've had to settle for 170-125-180 Not great. I will try that in future though and see how long it takes to post an actual 500 total with some in the tank.

Don't get too down mate, as you said you might just be expecting too much.  Drop a little weight on next thursday and get the spirits back up.

RACK

Don't get too down mate, as you said you might just be expecting too much.  Drop a little weight on next thursday and get the spirits back up.

Yeah, the general feeling is of having overdone it a tad the last couple of weeks.
I don't think it needs too much of a major step back myself just being a bit more sensible. I'm planning a bit less intensity in the week and then try to post a genuine 500 total, all done on the day, on Thursday for my intensity fix.

Legs.
Squat
50-90-140-160 -all buried
120 x 12/10/8 attempting to make max. depth on every rep

Smith 21's
70kg x 21 -2 sets

Some Leg extensions and cramping whilst trying not to puke.

Was a good session. Deliberately restricted my ambitions re weight on the bar to ease the CNS strain a tad and also to explore buried depth now my flexibility is better. Felt good ...well, bad but in a nice way.
ByeBye the rogue Charlie's Angel joined in for some of the squats and I lent her the jedi protection system to pad the bar a bit as it was in my spike-bag. Jackman wanted to borrow my wraps for his sets on 130 and I indicated they were to be found in the same place. ByeBye must've missed my nods and grunts (comms. skills curtailed by my reps) as, trying to be helpful she advised Jackman that;
"I think they're in his hand-bag."
Handbag?
Hand. Bag!!!

I should've listened to ChrissieG. My macho credentials are officially nil.
May as well order the guyliner and legwarmers.

Was great to meet you yesterday buddy.  Good to know there's no inernet alter-ego too as what we see on the page is what you get.  Top man!
Gotta say (again!) you're huge for 12 and half stone buddy!
Also, I think you'd do really well in the NPA and reckon you should have a good think about it.  You have the right build to get that look.

RACK
Good to know there's no inernet alter-ego too as what we see on the page is what you get. 

Yes folks.
Just stop and imagine that for a moment


Cheers mate, I guess I would probably weigh nearer to 14st if my calves weren't quite so bad. As for doing a comp. I have to say it was good to see the atmosphere etc of the show. I got quite inspired and fired up as you saw, particularly with regards to potentially dabbling in the dark arts and maybe thinking about possibly trying some sort of
...protein supplement

Thing what got my mind working the most was the very thing you mentioned about whey, look at your conditioning and strength now with minimal supplements.  Imagine how much further you could go with adding them in?????

Jackman has very kindly sorted me out a sample of some whey so I will try it and see if it agrees with me or makes me toot top C like the Miles Davis of the butt trumpet.

Speaking of Jackman I will make public apology as he reckoned last week that we were due a rest week and I pooh-pooh-ed him. I don't feel so clever now having suffered major fail on bench. I basically had to bail out on flat bench as my shoulder was just having none of it. It has been feling tight for months but at the minute it is reaching a certain position and then just failing completely.
Not helpful.

We just did some incline 'bells, some decline flies, narrow dips and a bit of tricep pumpetry. It was better than nothing which was the alternative and sitting here now my shoulder feels a lot better than it normally does on a Monday evening. I need to bare this in mind for the rest of the week. It definitely needs to be a less is more kind of week.