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

Incredible Bulk


Good depth, good squat... looked very easy
 
cant see 160 being much trouble, i'd say you'd be more pushed by 170.

Cheers mate
I'm probably still a bit nervous/surprised by how much better things have got over the last couple of weeks just by going back to a parallel stance and being patient at the bottom and letting the weight squeeze me a bit lower. I did do the 160 as stated but will try and nail it for perfect form next week. Didn't want to go too mad as I have to squat for reps tonight

Be good if you could pop back in a bit to look at my deadlift which is just wrong
Will get it uploaded ASAP.

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No problemo!
fire it up and i'll have a gander

deadlift form is quite subjective though as i have seen some big lumps have the worst technical form according to some people on the forums but yet they shift 350kg+

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Deadlift vid added.
Go back one page.
Do not pass GO. Do not collect £200.

Be....be gentle with me.

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"...those aren't the roids you're looking for..."
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nice stiff leg dead lift!

Leg drive leg drive leg drive!
you rise with your ass first before the bar even moves mate so straight away you've taken all leg drive out of it.

you even practice rasing the butt up before you lift lol.

good lift, but you can lift better if you have leg drive kicking it off.

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Cheers mate, will practice keeping my ass down.
Goddam ass.

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"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

squat not bad, though you start bending at the knee first, and your hips actually move forward slightly at the start.
looks like you're trying, initially at least, to squat "down" rather than "back".
hips should start moving back at the same time as knees bend, before even.
apart from the wobbly start the rest looks okay, hard to judge from the angle, but depth looks to be good.

SQ:230 BP:160:) DL:250 OHP:120

Major freaky coincidence. Was just reading your latest update, followed the complicated instructions to come back and finds your vids.

Watched the first, then when i played the second i can hear the Beyonce song on - i've got Radio 1 on in my room as i watch it and the same song is on.

No big suprise due to the crappy playlist they have - but the lyrics of the chorus were synched up perfectly.

My brain took a minute to work out what was going on

Quality squatting there Jedi.

I fancy trying one of those pads, but have seen mentions of them before get cries of being effeminate

Have you been affected by this vicious torment since trying one?

Awesome pic, but Tony you're not doing yourself many favours posting up tips on preventing the gag reflex and then a picture of a guy touching his toes - Ak

daKensta


squat not bad, though you start bending at the knee first, and your hips actually move forward slightly at the start.
looks like you're trying, initially at least, to squat "down" rather than "back".
hips should start moving back at the same time as knees bend, before even.
apart from the wobbly start the rest looks okay, hard to judge from the angle, but depth looks to be good.

I usually make a conscious effort to push my hips back first but have also recently been concentrating on getting my knees moving forward over my feet. It was this that freed me off from my totally woeful wtfisgoinon disaster of a few weeks ago. Will try and combine the two in future though.

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essex_chris

I fancy trying one of those pads, but have seen mentions of them before get cries of being effeminate
Have you been affected by this vicious torment since trying one?

It's just a small towel wrapped around the bar.
Some pipe-lagging would be better/easier to get on and off but
1. I always forget it
2. it lasts about 5minutes

I know some people moan on about it but all I've found is that it makes me want to do more squats and indeed heavier squats. Can't see either of those things as bad. It would be better without though, I don't dispute that but I am vair vair fragile and bruise easily so I get a massive 'bar-scrape' after squatting with just the bar
...which looks as though a lady with long finger nails has been errr enthusiastically satisfied with my company.

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Incredible Bulk

you rise with your ass first before the bar even moves mate so straight away you've taken all leg drive out

I've noticed another major flaw in the deadlift which is that my shoulders move forward of the bar so that the bar even swings forward. This is deffo a legacy of me trying to clean it rather than dead it.
I believe I'm right in thinking that I should be 'sitting back' on the lift?
Ooooo will be lifting 200 next week

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Friday Legs with young Michael:
Squat
60 x plenty
100 x some
120 x 3
130 x 5 (I was going to do 6 but errr didn't)
100 x 12/ 10/ 8
100 x 5 80 x 3 60 x 3

Leg Ext
77 x 12/ 10/ 8 +dropset(fairly comfortable on that may have to move up...great)

Ham Curls
62 x 12/10/8 +dropset

Leg Press
Stack x 12/10/8 + dropset (heels on bottom of plate and not locking out)

plus some calves.

Managed better than last week with the two days in a row squat malarkey.
Young Michael must be mentioned in despatches for services over and above by going from I don't squat to I squat 100kg for reps in two weeks.
Total hero.

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Weekend cardio.
Not because I was feeling particularly keen
more a case of rage against the machine

20min X-trainer
20min cycle.

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Hi mate, will be having a good catch up here in the next couple of days.
From the quick flick it all looks like it's going good.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Flat bench
100kg x 12 +2spotted
100kg x 8 +2spotted
100kg x 6 +2spotted
100kg x 3  +90x3 + 60kg x8

Flat Dumbbells
34kg x 10

Incline Flies (not paused)
20kg x 12
24kg x/10/8

Smith Incline
70kg x 10/8/6
+dropset

Chest Dips
12/10/8

Skull/Close Grip
35kg x 8each
35kg x 8 +4 =gimme the bar back +3more
35kg x 5 +5

+some pulldowns

15min cardio.

An elephant of doubt had crept in during the week whether I'd done 12 including the 2 spotted last week so was very pleased to push the 12 out fairly easily and not need too much of a spot for another 2. Highly delighted. Checking back I also did one rep better in the follow-up sets. The question now is whether to stick with this and work those reps on the follow-up sets up to 10 and 8 or move up to 110 for the first set? I'm thinking probably stick to 12/10/8 as it has been working so far.
It's a good job I was pleased with the flat bench as it was downhill from there again.
I killed 15reps on the flat dumbbells as a pre-exhaust for flies last week. This week a struggling 10 (or was it 12). Michael mullered me on the incline again which seems to be a weak point for me. Did okay on dips but my arms blew up like pork sausages and I totally cr@pped out on the skull/close-grip superset -much to my chagrin and annoyance. I never quit on this.
errr except for the odd time which annoys the beejeezuz out of me.
It all felt a bit like last week's curling debacle i.e. just getting too pumped for my own good. Have no idea why that could be, other than it is stiflingly hot up there at present.
Can't think of any other reason although I'm open to suggestion but I shouldn't imagine there is a lot of research into avoiding a pump in the gym

I took a photo to show the pumpetry but not uploaded yet.

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Nice work Mr Jedi.
 
I'm a mahoosive fan of pipe lagging......but recently viewed an interesting plastic type thing that resembled one of those pelican bib devices that babies in the 1950s used to be forced to wear......however I believe it goes across your neck and shoulders.
 
Am going to have a look to see if it is available in a more becoming shade other than pale blue though......
 
 
I fail to mention at the start of post that this is for SQUATS......

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

I've seen those, I do believe it's called a MantaRay or some suchness.
I don't really like the look of it (form and function) as it seems to set the bar quite high, plus it would not fit in my bag and I would therefore forget to take it. The amount of toys I am taking into the gym on Thursdays is getting ridiculous
..looks like I am setting up for an Ann Summers party.

So, new plan is to try and organise most of the wraps, straps and accoutrements into my old spikes bag and then, for squat padding
...I have a cunning plannnnnnn involving camping equipment

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would bring the bar a bit high, no?

SQ:230 BP:160:) DL:250 OHP:120

daKensta



would bring the bar a bit high, no?

Only if you used all of it
The plan is to use just enough to go round a Nolly bar
..complete with glued on velcro straps for quick removal function.
If it works I will be all like

"Oh look they're using pipe lagging, how terribly quaint."

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Hmmmmm, nice idea (even nicer shade of lavender, you may want to re-think the colour Mr Jedi)
 
I'm eyeing up the padding we have wrapped around supporting structures in our hospitals to stop idiots....errrrrrr...clients hurting themselves when they walk right into aforementioned columns.......
 
And why they keenness to fit all your worldly goods into a spike bag (which may or may not be mistaken for a mans handbag from a distance)
 
 

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

Hee I'm glad it isn't just me wandering round thinking 'Oooh I wonder if they'd miss some of that padding?'
The towel is definitely a bit bulky plus I find it hides the middle of the bar so the pipe lagging is better but it breaks. So, will give the chopped up camping mat a go.
As for the spike-bag, you'll notice I called it a spike-bag and not in any way a man-bag.
Nor will I do anything other than carry it at sturdy arm's length and never, ever thusly;

I need something though as I have; belt, gloves, straps, chalk, phone, drinks bottle and other items to juggle and it does look a bit like a car boot fair moving from station to station.

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BacknBis

Chins
back to super-strict pulling high
12/12/8

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

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

Seated Row
49kg x 12/
then young Michael gets rush of youthly vigour and drops the peg down to
65 x 10 then
77x 8
+dropset

EZcurl
40kg x 8/8/6 (took some off the first set and it was better will try for 3 x 8)

Incline curls
14kg x 12/10/8

Seated curl
35kg x 12/10/8 (just barely)

It started off too hot in there last night and increased from there to sauna as more bodies arrived.
I think I was melting at one point and now...
I have a humungous zit on my back where the arm hole of my vest was rubbing
I may sue
If you're listening Loughborough Leisure Centre
"Turn the air conditioning ON!!!!!!" FFS

Filmed my mighty gunz in action on the seated curl as evryone seems curious as to what it involves. Trouble is the 35kg is a bit too heavy at present so, although we were getting the reps, the form was not that great. Anyways I'll probably post it up later to remind me I don't always make a decent fist of strict technique.

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Ooooookay.........
 
Seeing as you don't have the financial clout to carry off a MANBAG......
 
Gloves or chalk.......why do you need both?  and surely gloves can be carried ON YOUR HANDS
 
Belt.....again, you wear it.....apart from ab work and cardio which even Mr Jedi wouldn't wear a belt (girdle) for, would he?
 
phone........it's rude to take a mobile onto the gym floor.....heathen.
 
drinks bottle....fab and marvey. Do they not have a water fountain? hope it's not plastic....toxin poisoning vair unattractive in the already incapacitated
 
straps....don't even get me started on straps.....an unhelp.....not required
 
other items.....am curious.  Ipod, walkman......mooosac of some kind?
 
Of course, if you ditch the video camera, film crew and stills photographer....it might not be sooooo STUFFY in the Leeeeshire centre.
 
HTH
X

My competition journal: http://www.muscletalk.co.uk/Diamante-Warrior-AmazoniaChoosing-Your-Battles-Wisely-m2398177-p149.aspx

I didn't say I needed any of it
Plus I am not catering solely for personal needs re the availability of my chalk n straps etc.
Am like a walking red cross parcel.

The drinks bottle makes a guest appearance in next vid so stay tuned.
(it's metal)


Have just attempted to perform a zit-ectomy on my back with errr mixed results.
I don't think the fruit was quite ripe.

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ChrissieG

Seeing as you don't have the financial clout to carry off a MANBAG......

Ouch!

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Here is the vid of the seated curls which have been baffling everyone.
As I said earlier this is not a great examle of the genre in that you can see the weight is forcing my elbows back on the recovery after the first couple of reps and bring a bit of shoulder in as a consequence. Much better if the elbows are locked in place. That said, these are still better than standing curls.
Please note my drinks bottle lurking in the background
...watching, waiting, planning its revenge.

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Arms are looking really good in the vid mate!

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

RACK

Arms are looking really good in the vid mate!

Cheers mate
...although they are outstripping the calves now which is just not quite right.

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Shoulders
Smith Press
70kg 12/10/8
85kg 5 75kg 3 65kg 3 40 10 (slight spot of wonky-jedi bar loading there ooops)

front raise hammer grip
16kg x 12/10/8

lateral raise knuckle forward standard style
14kg x 12/10/8

rear raise
12kg x 12/10/8

Arnold press and v-press (after heavy bench)
20kg + 14kg x 12/10/
24kg + 14kg x 8

plus some cables.


Excellent session, probably the best performance on shoulders for quite some time.
Will try moving up to 18 for the front raise next week and then 24 + 14 for the Arnold press/v-press superset which is going to be pure agony.
Shoulder a bit sore this morning but not too bad.

Also did some dragon-flags which were videoed and was pretty pleased with the form. Probably better than I was expecting so will post that up later.

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"...those aren't the roids you're looking for..."
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great exercise...all you need is the rocky 4 theme tune 'hearts on fire' playing in the background lol

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Impressive numbers on the pressing mate.

Will have to wait til I get home to see the vid as can't get it at work

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

IB - I was the most pleased with those flags than anything else I've posted.
This does not seem to have been an opinion shared elsewhere -LOL.

Rack - I think the pressing is even more impressive when you take into account the asymmetric bar loading. I rilly gotta stop doing that.


Was heavy night tonight but I wimped out of the bench until tomorrow due to sore shoulder. I also made a rickets of my squat where I made very heavy weather of 150 compared to last week meaning assaults on 170 had to be postponed.

Next came deadlifts for which I donned a very fetching pair of blue neoprene tubes to protect my shins. Having spent the last two weeks in my shorts looking a complete urchin with kicked in shins. They looked so damn sexy-boyyyyy that the whole gym went into a bit of tizzy and there was soon a fkkin queue to do deadlifts
...I sh!t you not.
All of which added a bit of pressure which turned out to be a good thing as I got a nice
180.
On the downside, that was the only lift that felt 'right' and I still have a whole heap of wotameyedoin to conquer. Also, young "I eat weights for breakfast" Michael managed 180 on his first try at deadlifting
Game on.

In other news back in the changing room I.....I...think I may have been the object of a
PuRVuRT
There was a bloke in there 'reading a book' (??? - not to mention wtf?).
By reading I mean holding book vaguely in front of face
...whilst watching hot naked jedi action.
Who can blame him.

I resisted the urge to wave it at him or do 'helicopters'

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"...those aren't the roids you're looking for..."
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impressive vidz Mr Jedi, just one thing though...
how about you lift up the shirt and show us the 6 pack?

SQ:230 BP:160:) DL:250 OHP:120

Don't.
No.
Nay.
Titter ye not.

I am already having horrible paranoias that my changing room PuRVuRT and internet stalker might be one and the same.
Gripes

...the one time I forget to turn comments off.

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You should've done the Mangina!!  That would've confused the hell outta him.

Nice deadlifting mate.

How's the eating and diet going now?

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

RACK


You should've done the Mangina!!  That would've confused the hell outta him.
Nice deadlifting mate.
How's the eating and diet going now?

He was probably already confused not having seen one that looks like that before.

The eating and dieting hmmmm well I am trying my best to keep on reduced cals for another week or two to take some pix and do a write-up of what I've been doing. But in taking that mental foot off the gas I seem to be letting more things slip in under the radar. Not too bad as yet although I have put a few lb's on to 12st 2-3, I am putting this down to the new squat regime.

Deads were good last night am slowly coming to enjoy the feeling, that 180 was ace. A heady mix of fear and adrenaline fuelling a performance I didn't really think was on. I'm suffering a bit in the pelvis region this morning plus, jedi-industries patented shin protection system is going to need some more development I reckon. Still look as though I've had an IRA punishment beating this morning

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"...those aren't the roids you're looking for..."
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jedi
I'm suffering a bit in the pelvis region this morning plus, jedi-industries patented shin protection system is going to need some more development I reckon. Still look as though I've had an IRA punishment beating this morning

you're right, it does work quite well;)

SQ:230 BP:160:) DL:250 OHP:120

^LOL
That gif reveals the woman's (well) hidden genius.
She should be on Newsnight to do that in response to politicians' answers.

Did some heavy bench before squats which I think went;
60/90/115/125/140
...without actually pressing the 140
But it was good to lock horns with the beastie, look it full square in its fiery eye and tell it to fcuk off. It certainly wasn't a case of it sinking like the Titanic all the way down to Davey Jonesjedi's chest, never to move again. I reckon I got quite a big piece of it on the way back up and definitely think it is on the menu.
PaperJackwriter also had a bash and got more than a decent piece of it. I think he might well have pressed it if it had been agreed beforehand to let him make a life or death struggle rather than stepping in with a bit of mercy spotting.
Young Michael blasted 110 then struggled a bit on 115 which is odd
...and I wasn't pressing the bar down on his chest. Honest.

On to legs.
Squat
60 x plenty
100 x some
120 x 3
140 x 5 (there might've been a few more available)
110 x 12/ 10/ 8
110 x 5 90 x 3 70 x 3

Leg Ext
77 x 12/ 10/ 8 +dropset(fairly comfortable on that may have to move up...great)

Ham Curls
70 x 12/10/8 +dropset (up a weight = hard)

Leg Press
Stack x 12/10/8 + dropset (heels on bottom of plate and not locking out)

plus some calves.

Pleased with the squatting as the 140's felt okay after Thursday's 150 debacle. I think I might need to start doing some heavy walkouts as it's entirely possible that 'the fear' is involved on being nervous under 150+.
Moved up on the rep sets mainly due to Young Michael obviously busting his guts and making me reflect that I wasn't really working hard enough. This is probably still true as I managed 12/10/8 on the 110 and it made me puff and blow a bit but really I should be moving up to a place where I physically can't quite get 12/10/8 at the start.
The idea of 30 reps on 120 is not hugely attractive at this point though.

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I forgot to mention that Friday saw the launch of jedi-industries patented camping roll squat protection system. It worked perfectly and it was definitely a major bonus being able to see the actual middle of the bar rather than guessing. I'm still a bit uncertain whether the foam rubber will stand up to the folding though. I have a fear it might get the same fatigue fault that causes the old pipe lagging to split.
Dammit.

I may also have been too hard on the sexxxy boyyy shin padding as well; as, although, I got bruised they haven't lasted into the weekend which is nice.

Back and hamstrings have tightened up a fair bit but think that was from Friday's squats.

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"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

Gotta say mate, I'm well impressed with your strength.

Current avi 246lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

RACK


Gotta say mate, I'm well impressed with your strength.

Cheers, it's been a bit of a surprise, as up until a few weeks ago I was
1. training mostly for 12/10/8 reps
2. having disasters in the squat -to the point that giving up was looking likely
3. not doing any deadlifts

I'm really pleased to have found a simple technical solution to the squat debacle (return to parallel stance), enjoying the deadlift a lot more than I thought I would and pleased that strength is coming back or possibly even better on bench which I am failry sure is due to the base built on those extra reps. I really hope my shoulder feels a bit better now I'm not doing paused flies as I reckon, if I have both arms to push with, there is an outside chance of geting to that 140 bench which has always just eluded me.

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