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

I was going to type something about the cheesecake, but lost all train of thought as I face-planted the screen!!!!

Deloading posts are so exciting to read haha

Calves are now just a quarter of an inch off my target of 16" .

A training partner of mine is trying to bring up his calves doing 1200 total reps (yes 1200) each week haha

You deloaded by taking heavy singles on the bench...heavy enough to miss one... errrr dose not compute?

Chest doesn't count tho iain.... no-one can ever go light on chest day, it's the law

iaink


You deloaded by taking heavy singles on the bench...heavy enough to miss one... errrr dose not compute?

I was doing option c) heavy but less reps
I've been doing 4's and 5's on 120 so a single shouldn't have been that heavy.
This does not explain the 125 n 130 I'll grant you......I am sh1t at deload weeks.

Shoulders on Friday
Standing press
I spent most of this trying not to look like I was struggling to match Deadward's weights.
Quite enjoyed it.

Isolations
very light not much to report other than the new position of the d'bell rack means as soon as anyone is using a bench no-one can get to the 'bells. Genius.
Also there is now only 1pr 'bells per weight. Which is cr@p

Arnold Press/V-press
More reports on new 'bells
1. they are not very grippy
2. they are very rubbery
this means that as you meet them together in the middle at the bottom of the arnold bit they BOINGGGG! apart in comical fashion making me giggle like a schoolgirl.
As above, there is now only 1pair per weight so ended up using the 8's on the v-press. it was quite good actually as it meant the technique had to be spot on to feel anything and showed that tech. on this part of the movement has been on the slide.

Deload week done.
Can't say I enjoyed it. At the very least I was expecting to feel full of beans and refreshed but having a battle with the health again at present and getting some shocking back/pelvis pain. On the plus side I have proved to my own satisfaction that this is not related to 'over-doing it' in the gym after last week so will just battle through.

thats not deloading mate

IMO deloading is reducing the weights to around 60% of your normal lifting and not going to failure.

It gives the joints and more importantly, CNS a good break.

I can't think I've been anywhere where you get multiple sets of the same DBs, you've been spoiled. We get a couple of duplictaes at 5-10kgs but that is it.

Chest n tri's

Bench
50-90
110 x 7 +3
110 x 5 + 2
110 x 3 + 2
 
My bench sucks at the minute. I've either got to get that up to 10/8/6 as a minimum or drop the weight as that is not enough reps to be honest. Maybe a post deload week aberration so will see what next week brings.

Incline 'Bells
40kg x not many
40kg x a few less
30kg x 12-ish
Common sense has prevailed and the 38's and 40's which were being kept locked in a darkened room in case they 'attracted the wrong sort of person' have been allowed out to play. I made a massive meal of them considering they are only 90lb-ers in old money. I was getting 5 or 6 reps on 120lb-ers at the old gym.

Cable X-over
2 sets pulling high to down
2 sets pulling low to up
I love those low pulley X-overs at the minute feels like it recruits all pec and no shoulder.

Dips
BW x 25-15-10

Skulls
35kg - 3 sets slow and controlled

Straight bar pushdown
? x 12 -3 sets

15min fat burn

Was out n about in my vest last night and received some comment. I think I look a bit "meh" neither here nor there at present and would like to see a bit more definition. Hence the bike, will try and get at least 3 sessions in per week for a bit. Also feel as though I need a bit more oooomph so am upping the protein intake and have some ZMA on order. I tried taking some separate zinc n magnesium last night and had the kind of weird dreams which are predicted. I was a 60's style racing driver involved in some kind of board game/real world crossover. So there would be a roll of the dice and then sucked Tron-like into the board for some zooming around. The end of the board was a loop, so matter what you threw you just kept zooming round in circles.
Don't think we need the big book of dream analysis to work that one out.

De-loading can take many forms. And your right jedi one way is to drop of the volume way off, but still do a little work at a solid % of max. You still did to much work. Next time just work up to 1 single at 85% and finish. If you do this way you need to also make sure assistance work is very low volume too.

I prefer the more conventional very 'light lazy week' when I used to de-load regulary

jedi


Chest n tri's

Bench
50-90
110 x 7 +3
110 x 5 + 2
110 x 3 + 2

My bench sucks at the minute. I've either got to get that up to 10/8/6 as a minimum or drop the weight as that is not enough reps to be honest. Maybe a post deload week aberration so will see what next week brings.

Incline 'Bells
40kg x not many
40kg x a few less
30kg x 12-ish
 
Common sense has prevailed and the 38's and 40's which were being kept locked in a darkened room in case they 'attracted the wrong sort of person' have been allowed out to play. I made a massive meal of them considering they are only 90lb-ers in old money. I was getting 5 or 6 reps on 120lb-ers at the old gym.

Its funny with the weights mate, I got some 10kg plates and I'd swear their a darn sight heavier than any others, more dense material I suspect, the world of mild steel and different grades is mental but I won't bore you with that.

My old gym, the weights were agood 10% lighter than they should have been due to degredation and chipping. It's fine if you only have 1 plate on but when you change gym and use anything over 100kg, the wake up call that you have 10kg+ extra loaded on is depressing

Legs

Pre-Exhaust
Hit a PB 10reps on the stack before dropping 3times for 5reps
Trouble is that kinda exhausted everything I had -which was a tad early having only been in the gym for about 5min.
7xstack +4reps on the drops
5xstack plus 3 reps on the drops

Front Squat
Was keen to see where last week's 12/10/8 on 90 with the fat bar left me re the thinner bar
60 x 12 80 x 6
100kg x 12PB


Back Squat
Oh dear...debacle
60 x 10
90 x 10
120 x 10 (including re-rack)
120 x 10 (woeful reps)
My legs were just so full of blood by this stage that I actually found it difficult to squat. It felt weird so made me think something was amiss. Kept re-racking the weight and wrapped a towel round the bar on the last set. I bet I don't do that again -ever. It would've been more use wrapped around my head.

good form on the fronties, nice an upright, just how I like it.

pmsl when I first started watching the video I thought you had some little vest top thingy on! then I realised it was a belt! nice decent depth on the squats the only concerning thing was the music!

Nice front squats mate, I don't think I could make back squats look that easy...

As I said in your other thread, bravo

Nice work pal. Good fronties.

Off course why you would pre-exhast yourself before squatting?... :)

I'm on the wrong comp for vids ATM but 100x12 is solid stuff... as for pre-exhaust, eurgh

crying freeman

Nice front squats mate, I don't think I could make back squats look that easy...

You can't see the faces I was pulling

daKensta

good form on the fronties, nice an upright, just how I like it.

I was thinking of you being upright and this made me upright also.

Imsimon

pmsl when I first started watching the video I thought you had some little vest top thingy on! then I realised it was a belt!

Sadly my midriff is about 55shades paler than that. My buckle isn't very big either

Cheers 13, iain and dv.
Pre-exhaust does the job as far as leg development goes. Plus it makes going straight to squats on powerlifting Thursday seem like light relief.


Calves/Biceps/abs

Calves dropsets on the sled.
Difficult as not really recovered from Monday. Also did some raises on the powerplate and that hurt.

Bi's
EZ bar (inc bar)
40kg x 12
50kg x 11-9-7

Incline Curls
18kg x 12-7-6 down on usual performance but harder with the new 'bells as they're wider

Seated Curl EZ bar for a change
40kg(inc bar) x 15/10/10

+some concentrations

Abs
Paused Dragon Flags

They are ....not easy.
Some of the pauses are a bit high and legs are not 100% straight so likely to get harder.

L-sit/tucks 3 x 5

Wipers 3 x 6

Hanging raise
feet to bar slow with back upright 3 x 6

Return of the vest as it is boiling in there at present. Prompted some comments, I don't think I look like much at the minute but the Polish guys elected a representative who came over to ask if I was taking any "sterolas".
I'd want my money back if I was.