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

I know what you mean, when i started squatting, I was told that I was going "too deep" but found it easier on the knees. Since being pushed to go heavier but not as deep I dont think I've as much progress tbh, and certainly find it harder to go back to going "deep".

Journal

Friday legs.

Fronts. (hands placed a bit wider = not choking self quite as much)
60 x 12
80 x 8 x 3  (heels on plates for max. depth  -sshhhhhhh don't tell Ding)

Back Squat (legs already feeling a bit wibbly)
60 x 10
110 x 8 (not fancying it so far)
140 x 6 (below parallel there was probably a couple more available which is not bad after the fronts)
110 x 12/10/8 (all below parallel)

Leg Press
stack x 12/10/8

At which point proceedings had to be halted due to banging tension headache.
Not that I felt I was missing much as legs were done.

In other news am now already out to 12st 5 and panicking. I'm not going to cut the cals just yet, knees not so sore this week so will crack on with some cardio next week.

Team "Show Pony"

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

jedi
In other news am now already out to 12st 5 and panicking.

OMG!!1
you better watch out, another 3 and a half stone and you'll be as fat as me.

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

daKensta

jedi
In other news am now already out to 12st 5 and panicking.

OMG!!1
you better watch out, another 3 and a half stone and you'll be as fat as me.

Well, if someone could guarantee that at 16st I could pull a 250 deadlift I might give it a go.
As there are no such guarantees forthcoming, I'm already back on the cardio and conditioning. Went to the gym yesterday for 3machine cardio which was tedious in the extreme and then also tried out the sauna/steam room. Wanting to avoid a Chandler from friends situation I dusted down my Speedos.
They just about sorta almost still fit but the results were, quite frankly, pornographic. I shared the sauna with the 3 very hairy moustachioed gentlemen
*gulp.
It was somewhat uncomfortable as an experience due more to being eye-raped than the heat The steam room was ace though, like sitting in a boiling fog.
In a spaceship.
Today I feel squeeeeeeeaky clean.

Team "Show Pony"

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

Nice work on the squats mate.

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

^Cheers mate.
I thought they'd crept by unnoticed and I was actually quite pleased with that session.
MadJack is threatening another moment of madness with attempts at 10 x 140 at some point in the near future (i.e. this week) and I was just dipping a toe in the water. I am fairly confident of maybe, probably 8 but after that all bets are off. I felt poorly for a week after the 15 x 120 but do think the CNS shock has healed and to the better now, so it might be worth the effort. Maybe.

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

Guage of intensity, or indeed insanity..


Quoted Dante (AKA Doggcrapp)

This is how I show someone the intensity they should be putting into every exercise and it really opens some eyes up quickly in the people I train.

Either next quad workout or next time you dont feel like doing your normal leg workout, be true to yourself and take the number of plates you load up on the leg press for a hardcore 10 reps deep ---cut it exactly in half and do one set of 50 reps deep. So if your bragging to everyone that you can do 12 plates on each side for 10 then guess what your going to be doing - 6 a side for 50. And you know what-- everyone reading this can do the 50 reps, it just comes down to who has the most balls or not.

You cannot lock your knees the whole set and you cannot rest your hands on your knees either. I try to get 25 first and then pause at the top (with knees slightly bent) and take 5 deep breaths and then get 10 more (5 deep breaths) and 5 more.(im at 40 now)..then the last 10 reps is pure tortuous hell...i usually do 3 reps (take 3 breaths)3 more reps, 3 more breaths, then 2 reps (3 deep breaths) and finally the last 2 reps=50 reps. Your legs will be absolutely destroyed and you better start stretching or walking the next day is going to be an adventure.

My best ever was about 3 years ago I got 7 plates a side for 50 and i go deep (knees to armpits deep). The people that I have seen who cannot make it to 50 are people who dont have the mental fortitude to take pain and get pissed off or someone who starts to cramp. But youll learn alot from that one set, you will learn the intensity it takes to approach every set on every other bodypart and exercise you do.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

Chest n tri's

Flat Bench
110kg x 7 +2 slight spot
110kg x 6 + 2slight spot
110kg x 5
100 x 5 80 x 5 60 x 8

Flat Dumbbell pre exhaust
34kg x 15

Incline Fly
24kg x 12/10/8

Chest Dips
15/12/10

Skull/Close Grip
35kg x 8 each
35kg x 8 x 6
35kg x 6 x 6

Some pulldowns but triceps burned out.


Well, first time out on 110 and results were a bit less impressive than I'd hoped. Basically a good clue as to why I can't make the 140 on Thursdays. A 1rm calculator usually wants about 10 reps on 110 to equal 140 so I'm a few weeks away by that reckoning. Will drop down to 130 this week (probably) and try and get those reps up next Monday. Bit disappointed.
Major effort on the dips but this fried me out a bit for the skulls/close grip, I always get intensely annoyed if I can't finish the reps on that
...especially when my training partner beats me

edit: forgot to mention to Valhalla;
50 reps? The guy is a lightweight I mean if he'd done 60 reps I might've been impressed

Team "Show Pony"

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

Nothing like getting angry during a workout! It gaurantees at least 1 great set after tempers flare.

I too have suffered with friend Tri's/Bi's following max efforts on Chest and back respectively. I cant wait unitl I have thge oppertunity to move arms to their own day.

Im impressed with your flat bench, impressive no's.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

Valhalla

Im impressed with your flat bench, impressive no's.

Freudian slip reveals truth.
Not going to be impressed until that first set is at or close to double figures with no spotting.

Team "Show Pony"

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

Which 1rm calc are you using jedi?
I use the following formulae which has been pretty accurate for me.

'weight (kg)' x 'reps' x 0.0333 + 'weight' = 1rm

In your case, 110 X 10 X 0.0333 + 110 = 146.6kg
9 reps = 142.9kg
8 reps = 139.3kg


And so if these calcs are usually accurate with you, your closer than you think

Journal

baaaahhhhhhhh, please dont be the guy who uses a calculator for a workout!!!

i beg you!!

PROUDLY SPONSORED BY
 
2012 OFFSEASON JOURNAL - CLICK ME

For us mere mortals IB it's a handy way to ensure your making progress.

Journal

No.13


Which 1rm calc are you using jedi?
I use the following formulae which has been pretty accurate for me.

'weight (kg)' x 'reps' x 0.0333 + 'weight' = 1rm

In your case, 110 X 10 X 0.0333 + 110 = 146.6kg
9 reps = 142.9kg
8 reps = 139.3kg


And so if these calcs are usually accurate with you, your closer than you think

I use this one;
Clicketty
which has 9 x 110 as 139 which is still less than 140 so 10 x 110 for the win.
I prefer your numbers

IB I wouldn't say I use a calculator for workouts more I use it every now and again to try and work out why I can't press 140 on the bench. I've tried pretty much all the possible permutations but apparently, whichever way you figure it
...you still have to actually lift the weight at some point

Team "Show Pony"

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

ok...

when i was a nipper i used to train with my dads workmate.
i struggled like a b1tch to get 60kg on bench and it wasn't shifting. So he decided to help out the next week by adding 70kg to the bar and making me attempt to press it.

Of course it required a lot of spotting assistance but as soon as the bar went up he smashed off the extra 10kg and made me go for the 60kg straight away.
Low and behold i was pressing the 60kg without help as it was a lightyear difference in weight.

PROUDLY SPONSORED BY
 
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I've already posted in no13's journal that I might switch to failing 150
Seriously though, there is something in it.

I also think 3 x 130 would be a very good indicator of readiness for 140.

Team "Show Pony"

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

This journal is becoming more and more like nightmare math homework........
 
poor diet addled brain cannot possibly engage in such weighty convos.....so.....
 
Good training Mr Jedi, keep it up, carry on.........
 
 

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

ChrissieG

Good training Mr Jedi, keep it up, carry on.........

Ahhhh yes...well...errrrr...about that

Training cancelled last night.
The aches and pains situation was just getting beyond a joke and I made an executive decision to..........rest

It was surprisingly hard work.

Team "Show Pony"

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

I think that was probbo a WISE move Mr Jedi.......

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

A WISE man would probably have extended the rest to last night as well.

Shoulders
Standing Press
50kg x 12
60kg x 9
60kg x 7

Hammer Front Raise
16kg x 12/10/8

Viking Lateral Raise
14kg x 12/10/8 -just, they are deffo harder than conventional

Rear Fly
12kg x 12/10/8

Wanted 10 x 60 standing press but just couldn't do the last rep due to shaking worse than Elvis in an earthquake.
Maybe slightly unsettled by my ever increasing male fan-base. First the steam room eye-raping and then, last night, lad on the Smith machine piped up "You're massive you.." cue bewildered jedi not knowing where to look.

Later, balance was restored when in the steam room hot* ladies gave me a round of 'woots' and 'kerrrikeys'




*.. in the sense that it was very warm in there

Team "Show Pony"

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

Can I join the Jedi fan club?

For my membership i will provide "Purple Aki" style bicep squeezes/fondles and expect no less than a mug and complimentary "These aren't the roids you're looking for..." sloganed baloons.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

I haven't had any actual groping yet, so fill your boots.
As for the balloons, just cut round one of the pics of my head and attach string.

Forgot to mention, there was the Arnold press/V-press superset to enjoy as well
We are both getting 12/10/8 on 24's and 14's for that and would like to move up. Trouble is the dumbbell chain is somewhat broken and there are no 25's and only one 27.5. I am not mad keen on the idea of trying 30's and 16's

Team "Show Pony"

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

Jedi after said woman's woots!

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

Well, it's always nice to get unsolicited testimonials but, if I have to play the role of 'jedi - the housewives favourite', is it too much to ask that one or two of them look like this;

Team "Show Pony"

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

Powerlifting last night

Squats
Not too bad, we did some work on form first up as I wanted to make sure that my hips were clearing backwards at the start of the squat. This proved trickier than expected. It was also noticed that to make full 'buried' depth my knees are coming waaaay forward and this is pulling me onto my toes a bit. It was decided (mostly by Ding and Jackman and who am I to argue) that there really is no need to go that low and funnily enough I tended to agree. So, the aim was below parallel but not much further. I have to say I quite like this, as I've said before, the fractions of a second buggerinaboutatthebottom are the bits I really don't enjoy. I worked up through some weights to 140 where I wore my new Nora BattyTM wraps. Really liking the extra support, especially when unracking and walking the bar back, which I have been struggling with for some reason. Felt much more stable and less wibberly. Anyhow my plan for the evening had been 160 x 3 so I did 160 x 2. I had Dean behind me whispering sweet nothings along the lines of "Too low, set a bit higher." Meanwhile Jackman is manning the camera and advising "...bit lower." It was like squatting on Play Your Cards Right

"Alright my love...bbbbb...higher....bbbbb....lower.
Oh! 160 by 2 unlucky
...you get nothing for a pair in this game"
So, grew some gonads and went back in for 160 x 3. Niiiiice. Not having to go for extra depth leaves me feeling plenty strong and much more stable. There is a vid but not uploaded yet, here are a couple of screengrabs of the depth. We stationed the photographer at the least flattering and most critical angle which we decided was below and to the side.
They felt lower than this but, well, you know, the camera never lies etc


Make of those what you will but I am fairly happy and 160 x 3 = PB and plenty more to come. Plenty more will arrive in the guise of attempt at 10 x 140 tonight.

Had to wait for bench and started to feel a bit flat and also managed to convince self to abandon plan for reps at 130 and have another go at 140. Eejit. Will stick to the plan next time and not having another go at 140 until I have 130 x 3 or as near as dammit. I also think that working with the heavier 110 for reps on Monday had left me a bit below par.

Thence to deadlifts where the plan was reps at 180 or 190 and as 180 was loaded I went for that. Now this is where memory gets a bit hazy as I'm pretty sure I did stick to the plan and did 3 let go of bar stand up repeat rep singles on the 180 but I can't actually remember doing them I did tell you I'd got a cold. I definitely failed 200 in miserable fashion soon after so I am clinging to the hope that I did do them. I deffo did 4 x 160 after. My brainz got slightly addled by the fact that I sloped off for a slash and opened the door to be greeted by the sight of a sixty year old geezer standing at the urinal having 'a schoolboy p!ss' not to mention WTF.

Anyhow, a bit miffed that I didn't stick to the plan but lesson learned. Will have a bash at 180 to that depth on the squat next week as Jackman is already making 190 look comfortable. Then will try reps at 130 bench and go for 190 x 2 on deads. I also did the embellished dragon flag 'routine' and also have a vid of that. Then took some instruction from a guy that can do the human flag(90 degrees out from pole thing) and errr that was something else to add to the list of last night's fail. At least I kind of know how to do it now and will just have to work on the being actually able to.

Team "Show Pony"

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

That sounds the most eventful and productive evening.

How much do the knee wraps contribute to your lift?

The human flag.... lol, That takes me back - I will never be able to do that again given the preposterous ammount of physics working against me.

I too managed some good squatting lastnight, if only hampered a little by a sore lower back from deading.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

Sounds like you had a top session mate, and bravo on the depth. How was your back feeling doing these?

As for schoolboy p1ss..... legendary hahahaha!!

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

RACK

How was your back feeling doing these?

Back is fine at the minute mate. Am using my new, broader powerlifting type belt when squatting anything like heavy and still wearing my skinny belt at most other times. I know this is supposed to mark you down as a weight-training dweeb but I don't care; prevention is the best cure etc.

Valhalla

How much do the knee wraps contribute to your lift?

I don't think they actually contribute anything in the sense of seeing poundages I couldn't otherwise push but they definitely add an air of stability and security to the proceedings. Much as I described above for the belt, the wraps are very much like belts for your knees

Team "Show Pony"

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

jedi
I sloped off for a slash and opened the door to be greeted by the sight of a sixty year old geezer standing at the urinal having 'a schoolboy p!ss'

you mean he was seeing how far up the wall he could pee?

those are the same as my first knee wraps, awww, fond memories.
wrap your knees as tight as you possibly can, squat, then jump up as hard as you can, see what happens...

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

daKensta

those are the same as my first knee wraps, awww, fond memories.
wrap your knees as tight as you possibly can, squat, then jump up as hard as you can, see what happens...

Ooooh am I going to "...be like Mike."


Friday Legs -including genuine terror at the prospect of 140 x 10
Fist time for a while that I've genuinely had butterflies/nerves in attempting something in the gym (including chatting up hot wimmin)
Worked up through 3 or 4 sets to warm up including 100 and 120 then 140 was loaded and....
140kg x 10PB (although I did use my wraps)
Was amazed that I could manage it. Even more amazed that it probably damaged me less than the 120 x 15 from a couple of weeks ago. I think if I'd had a calmer head there might've been a few more available. The major stumbling block wasn't so much the lack of leg strength (no touch from spotter) it was more the kind of puffing and blowing and not getting enough oxygen in. I'm thinking we could either carry on moving up and try for >8reps on 150 or try for >12 on 140. Interesting times.
Is it weird that I felt sort of disappointed that there wasn't puking, passing out or prolonged bout of floor grovelling after the set?

Fronts
60 x 12
90 x 8

+some leg extensions.

Weird sensation in the legs after, they didn't feel as pumped solid as after the normal leg day volume and felt fine really unless they bent to a certain angle where at which point without warning they were prone to collapso.

It looks as though the bizarre squats two days in a row regime has paid off so we are now contemplating deadlifts twice a week as well.
No....really.
The idea is that I just don't feel comfortable with the lift yet and need more 'time at the bar' so to speak. I'll be looking for reps at reasonable weight. Heavy enough to test me but not too heavy that I can't control my form.

Team "Show Pony"

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

Vid of my new, improved, harder dragon flag 'routine'.
It's getting there, taking them waaaaay down to the bench now and managing to complete the embellishments. just need to really nail the form and increase the time I can hold.

Team "Show Pony"

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

ALWAYS nice to see a cool abbage vid Mr Jedi!!!  Impressive stuff!
 
 

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

Thanks Chrissie, those Dragon Flags are all young Miss Kinsella's fault as she was the first to post a vid of same and piqued my interest. I am also trying to master the human flag thing but videos of that are verboten until it looks a lot less like I am trying to audition as a male pole-dancer than it does at present.

Saturday Overtime
I know. Training? At the weekend. tjnr
Actually it was good, gym to ourselves and really good bi's and tri's workout. We did one bicep then one tricep exercise which I haven't done before but it was good as it delayed the superpump situation which hampers my performance on isolations. Highlights included 100kg close-grip bench (yikes!) and 50kg Oly curls (noticed my elbows were much more comfortable on the Oly bar than the E-Z bar).

Team "Show Pony"

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

Hee! I know, Liz is to blame for getting my other half to do these too.......thankfully, I only do them in the privacy of my garage......
 
Human flag thing always brings to mind george sampson.......which is probbo a good reason NOT to be doing them.....

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

Woe to me, I cannot see your Dragon flag video here at my workplace.. Though on one hand Im slightly deflated, on the other im elated at the fact I have some quality viewing when I return to my humble abode this evening!

I would like to congratulate you on the squatting, when my current routine's number is up, im contemplating doing some quality strength training as im really getting into the power movements right now.

In celebration and commemeration of my old journal, i present you the :



UUUULLLLLAAAAHHHHHH!!

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

jedi
Training? At the weekend. tjnr

tnfb either.

is my brain not working right, or have you started typing gibberish?

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

daKensta

is my brain not working right, or have you started typing gibberish?

"wytaw?"

Also, in the words of jedi Cantona
"Don't...breeeng your ball to ze park...if you don't want uzzers to keek it."

ChrissieG

Human flag thing always brings to mind george sampson

Oh gripes, that's not that hat wearing, arm flailing eejit who murthered singing in the rain is it? Not someone I want to be like in any way I can think of
...excepting ability to do a human flag.

Valhalla

In celebration and commemeration of my old journal, i present you the :
UUUULLLLLAAAAHHHHHH!!

You can't beat a good UUUUUUULLLLLLLAAAAAAHHHH!!!!!!
Have you had a username change? I remember the uuuuuulllllaaaahhhs but not the Valhallaaaaaaaaahs.

Have numbed my hand using power tools all day so good chance of grip failure tonight. Still struggling to shake off my cold and feeling a bit 'chesty'. Nothing a nice dose of heavy bench and deadlifts for reps shouldn't fix

Team "Show Pony"

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

Indeed I have changed my username.

And yes, They were indeed my martian cheers of Triumph!

May the deadlifting gods smile upon you tonight my friend, as I am hoping they do on me.

EDIT: My excitment is quenched! The Dragon flags have been watched.. Quality viewing! I need to get some of my lifts on film too.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

ah, I think I comprehend now.
tng means "touch 'n' go" though, silly.

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

I could do with shifting this cold as it has just started to affect my performance.
Had a slightly dismal day yesterday with a complete cr@p out at 120 on the bench and then not much better at 110 and then 100. I'd like to use the excuse that my tri's were feeling the Saturday overtime session but Jackman did it too and was pressing 120 like it was hollow.
To be fair, I did stage a slight recovery on incline and I usually feel that more in my chest so I think the tricep theory has a bit of merit. Another item of note was an attempt at super wide grip bench. Which had to be abandoned due to extreme shoulder protest. That was odd I used to switch to wide grip when my shoulder hurt at the old gym. This means it is either;
1. getting worse
2. a different injury
I am thinking it might be a bit of both. I tend to think it hurts at the front but with the wide grip it was more of a total failure, stabbing affair into the back of the joint. Not good.

Deadrep disast.
I still just don't have the technique down on these at all.
Worked up to 140 x 6 of the rep let go stand regrip rep variety.
Back to 110 x 8 of the keep hold of bar type.

I didn't think I would set the world on fire but that was not good. I had an emergency trawl round the net for technique clues and think I've found something. I feel as though I have been unduly influenced by a Dave Tate vid in which he advocated getting shoulders behind the bar. This was in direct contradiction to Ripptoe's advice that the shoulders should be above/in front of the bar. I read last night that in Ripptoe's opinion anyone who sets up behind the bar wil just swing forward until their shoulders are over the bar as they lift anyway. This made some sense and is in fact what I think I'm doing, meaning that my leg drive is largely wasted. Will try it the other way Thursday.
Back is much worse after reps on those weights than it was after pulling 200

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