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.

Team "Show Pony"

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

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.

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

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

Team "Show Pony"

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

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.

Team "Show Pony"

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

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

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

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.

Team "Show Pony"

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

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.

Team "Show Pony"

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

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

How's the neck this morning mate?

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

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

Team "Show Pony"

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

...yes they do.

Tonight's powerlifting was a catalogue of fail.

Team "Show Pony"

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

Journal

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.

Team "Show Pony"

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

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.

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

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.

Team "Show Pony"

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

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.

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

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

Team "Show Pony"

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

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?????

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

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.

Team "Show Pony"

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

Have not had a good week.
Felt very fatigued to the point of falling asleep on the sofa like an old man yesterday.
In my defence I am an old man so that's not the worst that could happen. Alongside that though have felt ill and injured. At first thought it was just injured but today felt ill and in some ways that was a relief as it might explain the random pains. Hope so anyway. So, no gym yesterday and was touch and go whether to make it tonight but made the effort and was glad I did.
Just needed a slight touch on 170 squat due to wearing jogging shoes. The heels compressed too much and I lost my balance a bit. Then had a go at some wider grip, shoulders rotated power bench type benching. I got 130 but made a slight meal of it and still don't really like it. It went up I guess. Mentions must go to Jackman who didn't fancy bench due to shoulder issues but did some close grip as a compromise and absolutely killed 130. You'd have to think that if you can close grip 130 pretty comfortably then >140 bench is a nailed on certainty. So to deadlift, which i wasn't looking forward to due to achy brakey knees.
205PB

So bit of a shame about the squat debacle as it would've been
170-130-205 =505 total
I know I've done more than that as individual PB's but I want to start edging that same day total up on a Thursday.

Team "Show Pony"

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

jedi

205PB

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

I think it's a bug going round mate as I'm feeling exactly the same

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

Cheers kensta. I am whisper it softly just starting to feel as though I've found a setup to the bar that sort of works and is also repeatable. That wasn't the major key to last night's success though. That came from Jackman's observation and inquiry as to why I was doing everything so slowly? His exact words were along the lines of;
"At the start, nothing seems to happen very much..."
Harsh.
But fair.
Think this stemmed back to the initial problems when I was shooting my legs up too fast and tipping forward. Slowed everything down but to the point of a slow moving glacier was taking it perhaps a bit too far. Went a bit more explosive last night and 205 wasn't too much of a trial at all. It will be interesting to see if I can get 210 off the ground though.

Rack, a couple of others were saying they felt the same last night so think you might be right re the bug. It would be a big relief in a way as have been feeling crummy all week without knowing why. Hopefully it will start to pass now and can get back to busting myself up again next week as have been really enjoying training and slipped into a massive sulk this week at first sign of things not going so well

Team "Show Pony"

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

Went in yesterday and managed some squats and a bit of biceps.
Nothing much to speak of and not feeling particularly strong but definitely finishing the week a bit better than it started. I will definitely want to feel better about things on Monday though. Am going to go back to volume on Monday, starting with seeing whether 12/10/8 on 100 is at all likely.
I fear a disappointment.

Team "Show Pony"

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

jedi

Am going to go back to volume on Monday, starting with seeing whether 12/10/8 on 100 is at all likely.
I fear a disappointment.

Correct.


Had a rough weekend in that last week's feeling grim crystallised into more of a run of the mill I've got a cold feeling; including brain burster headaches. Still, on the brightside, feel better than I did Monday last week.

Bench
100 x 10/8/6 (not the full story as there were some extra assisted reps)

Incline 'Bells
32 x 12/10/8 (not that great -it ws the 32's not 34's)

Decline Flying ()
20kg x 15/12/10 + pressing (aborted)

Skulls/Closegrip
30kg x 10 each
35kg x 8 each
35kg x 8 each

1 Arm Seated Dumbbell From Shoulder Tricep Push-thing
18?kg x 12/10/8

Some cables

Calves
Heavy raises on smith
Massive pump set on seated press

Had that slightly sweaty/feverish/weak feeling throughout so will try not to get too disappointed about the pressing. Whatever it is, is lingering well past its welcome now though
Slightly shocked at one point in the evening when, triceps nicely pumped but in the mirror there kind of seemed to be 2 sets of triceps in my left arm No. Really. I have a kind of upper triceps and lower triceps
The pressing was poor for someone with a normal amount of triceps but for a hexricep-er
..it was abysmal

Team "Show Pony"

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

jedi

The pressing was poor for someone with a normal amount of triceps but for a hexricep-er
..it was abysmal

tut tut, mixing your greek and latin...
the correct term is sexaceps, or in your case sexyceps.

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

Is it wise to keep pumping up your sexaceps or would a week off help you defeat this lurgy?

Decent session though however, especially if you've been under the weather.

Journal

No.13

Is it wise to keep pumping up your sexaceps or would a week off help you defeat this lurgy?
Decent session though however, especially if you've been under the weather.

I usually think its okay to train as long as I don't feel like I have a high temperature.
Miserable session in the gym is not good
Sitting at home 'resting' but still feeling miserable
...worse.

daKensta

tut tut, mixing your greek and latin...

I may try and take a pic of my sexaceps as they really are a medical curiosity
...not least because they did not look like that last week

There I was, minding my own business snoozling contentedly at about 5am when,
hmmmm what is that sensation in my calf?
"AYYYYYABASSSSSTTTTAAAAAAAAAADDDDDDDDD!!!!"
'kin cramp.

Team "Show Pony"

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

Cold has now progressed to the snuffly stage. It is fair to say I am heartily sick of the b@stard. I seem to have had it most of this month for fkksake.

Deads
60-100-140
Wanted to stay light and work on form with some reps.
In actual fact confused self with form (again)and didn't do many reps

Chins
22-12-8
Saw something saying hyper-extending at the bottom of chins can pinch 'stuff' in your shoulder so did them all to just above straight arms. Makes them a bit -bouncy- but didn't bother my shoulder. Not sure how much they bothered my lats either though

Lawnmower Pull
36.25 x 10
31.75 x 10 - 10
Not bad, like one-arm row but with added core work.

Standing Row
Stack x 12-12-12
Meh.

Oly Curls
50kg x 9 -6-5
First set was good at least.

Incline Db Curls
14kg x 12-10-8

Seated Curl
35kg x 12-10-7
Pleased with that as it felt fkkin heavy but controlled the reps better than I thought I would.

Bit p!ssed off about the deadlifts as I seem to have made a speedy return to wtf am I doing again. I mean it's probably not awful just not very good. Am basically stiff-legging it when using my close to the bar setup but if I move feet further from bar I tend to pitch forward. I am going to try feet fairly close but do my best to keep my ass down. You'd think this would be fairly easy given that it is fairly close to the floor at the best of times.

Have been trying Jackman's whey this week with kind of mixed results. It hasn't had the dread windy-toots effect that I'd feared,. On the other hand, the post workout shake definitely makes me feel a bit grim. Seems to give me rotten reflux May as well keep it up til the end of the week to see if it improves but its not looking good. Which is a shame as definitely feel a bit of improved recovery. If it doesn't work out I may have to try the old raw egg in milk.

Team "Show Pony"

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

22 reps on chins. Awesome feat!

I think your in for a shot of the "Spetsnaz standard" - 18 chins + 10Kg Weight.

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!

Deadlift technique can be a pain in the butt; just when you feel like it's all coming together, a workout will occur where you realize you're still horrible at it lol

cricket_fire

Deadlift technique can be a pain in the butt; just when you feel like it's all coming together, a workout will occur where you realize you're still horrible at it lol

That's exactly what seems to be happening.
In one way very frustrating but in another I cling to the hope that I will find 'something' which gets 210 off the floor. I really like boar's technique but can't seem to make it look that simple. He seems close to the bar in his vids but shoulders further above hips than I can manage.

Valhalla

22 reps on chins. Awesome feat!
I think your in for a shot of the "Spetsnaz standard" - 18 chins + 10Kg Weight.

As I said, they weren't full extension at the bottom but not bad. I think BW+10 would be decent training weight for me and I hope to make 10-12 without suffering too much in the way of joint issues.

Team "Show Pony"

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

I've started to feel pretty good about my deadlift technique... then I watched the vids from my last deadlift workout... looks freaking terrible haha. I thought I had a tight arch, but not even close lol

I had one quick form check last week, without a belt and with trainers on. I deleted it off my phone as fast as I could but I can't forget what I saw.



jedi ponders poor deadlifting technique.

Team "Show Pony"

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

Abs
Dragon Flag
8-4-3

Bench Tucks -done lifted so kind of a half-lever to tuck
5-4-3 Holy cr@p they are harder than flags.

Shoulders
Seated Dumbbell Press
2 pitiful sets
 
Upright Row -wide grip
40kg x 15
50kg x 12
50kg x 12

Standing Lateral Raise Superset
16kg x 12 -14kg x 10 -12kg x 10 -9kg x 10

Arnold Press/V-Press Superset
24kg/14kg
14/14
12/12(some spotting on the V-press)
8/8

Some cable rear delt work
Face Pulls
Standing Rear Fly
Rear Delt Shrugs

Interesting sort of session.
I can't quite get the hang of pressing the dumbbells seated, they are wafting about all over the shop which is not ideal. Started badly in that I couldn't master the clean 'em up to shoulders as you sit down technique. I was doing clean 'em up to shoulders oh I'm standing up. The benches are loooow so it was a long way down with dumbbells errr 'cocked'. My ineptitude seemed to infect the others as they went from a confident first set of more than 10 reps a piece, to not being able to load the 'bells at all. Derren Brown would've been proud of me.
That disaster tended to deflate the enthusiasm for the workout a tad with the big lads and we did some upright rows before losing a man as Ding had to bail out. Which left just self and Jackman for the superset. He is getting a lot better at this and also has bright idea that I should try for 15's on the first set. Pain!!!! Why would you stop at 14? Burrrrrrnnnnnnn that's why. Certainly made me work anyways as I needed a bit of spotting to get the V-pressing on the second set. Third set of 8's was okay. Massive pump in shoulders. We are allegedly done but I have pathological I need shoulder work syndrome so did lots of rear cables.
I think the shoulder workout is becoming un-necessarily complicated, lots of 'what shall we do?' pondering. It should just be;
1 exercise heavy pressing -smith or military press
Isolation flies front/side/rear
Arnold/V-Press superset
some cable finishers or upright rows
I think this is a good balance
...the others think it is overkill madness

Team "Show Pony"

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

this post will self destruct in 13 minutes

make that 2 minutes.

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

Cold feels a bit better today so am all set for tonight's powerlifting fun.
Plan for the evening is to post a legitimate 500 total with;
170-130-200
The trouble is, I can see this plan gang aglae.
I didn't get my 170 squat last week so that is not promising then I have a terrible feeling I'm either going to try for 140 on the bench or else try 130 paused; neither of which is liable to much success. Then we come to the deadlifting where I will be going in with 0 confidence about my technique again. Not withstanding that I may also get tempted to try 210 on the grounds that I know I can lift 205.

I can see my eventual total of actual lifts being somewhat less than 500.
Possibly by as much as 500.

Team "Show Pony"

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

Get your game face on and smash it.

Journal

No.13

Get your game face on and smash it.

Raaaaaargh!!!!!
*smashes self in face

Team "Show Pony"

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