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

ORIGINAL: daKensta

riddle me this, if ye dare.
how is The Alhambra like Pringlesâ„¢?

apparently, they're both very moreish.



that "joke" doesn't actually work with a scottish accent, but a suverner might get it

SQ:230 BP:162.5 DL:250 OHP:120

ORIGINAL: daKensta

ORIGINAL: daKensta

riddle me this, if ye dare.
how is The Alhambra like Pringlesâ„¢?

apparently, they're both very moreish.

I think my answer is funnier
...course it wasn't supposed to be


Am trying to figure out why the "joke"(sic) doesn't work in a Scottish accent. I hear Billy Conolly saying it and more-ish still sounds like Moorish, no?

Team "Show Pony"

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

I should have said it doesn't work as well.
here's another partially accent dependent joke for you.

why couldn't Bach play his harpsichord?
because it was baroque.

I'll stop now.

SQ:230 BP:162.5 DL:250 OHP:120

Tonight's cardio containing a couple of mini disasters

Run 1mile with pack (how am I getting slower at this?)
Cycle 20min
Row 15min no distance recorded (see below)
Cleans on 52kg for 1min as part of boars cardio and fitness thread. 17+ facial damage (see below)
Stagger 1 mile with pack


After last weeks blow-up and disintegration on the rower I noticed that a temporary radiator had been placed behind the track and I think I was conscious of its presence last week and had shortened my stroke. With this moved out of the way I set off and was indeed pulling a much longer stroke. Although average stroke rate was nearer 32-34 than last week's heady 36-37, I was eating up the course and feeling good. I passed my previous best with time still on the clock and was past 6750m with 30seconds to go. I was convinced 7000m was on the cards. I know it's only a LifeFitness and not a Concept2 but the machine has been around for years and not had a score starting with a 7 posted on it. I was imagining the roar of the crowd, the tears at the medal ceremony, well the inputting of JEZ on the leaderboard anyway, when
...it crashed and the screen returned to 'START'.
.........
Modesty prevents me from repeating the language but I was NOT a happy camper.

I certainly had plenty of temper to take into the cleans, the only trouble with that was, my co-ordination gang aglae at one point and I smacked myself under the chin with the bar.

...and people say cardio is boring.

Team "Show Pony"

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

ORIGINAL: jedi

. I was imagining the roar of the crowd, the tears at the medal ceremony, well the inputting of JEZ on the leaderboard anyway, when
...it crashed and the screen returned to 'START'.
.........
Modesty prevents me from repeating the language but I was NOT a happy camper.

I certainly had plenty of temper to take into the cleans, the only trouble with that was, my co-ordination gang aglae at one point and I smacked myself under the chin with the bar.

And now i know why i do not like or even hardly do cardio work...

"You're not drunk if you can lie on the floor without holding on." Dean Martin

ORIGINAL: Red Man

And now i know why i do not like or even hardly do cardio work...

Ah! Yes, but this kind of thing happens to me ALL the time not just when I'm doing cardio. I wouldn't worry about such things befalling your good self. Now get those running shoes on

Team "Show Pony"

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

Last night's shoulders

Front raises then lateral raises
10kg x 10
12.5kg x 8
12.5kg x 8

Seated rear row
60lb x 8 (3 sets)

Close grip upright row
30kg x 10 (3 sets)

Wide grip upright row
40kg x 10 (3 sets)

Rear shrugs
60lb dumbells x 10 (3 sets)

Seated dumbbell press
60lb x 8 (3 sets)

Cable laterals/Rear Delt machine to finish

Felt like hard work from start to finish. Was planning on upping the pressing this week but my elbows were too sore.
No heavy bench as it is going to be heavy on Mondays from next week
...in theory

Team "Show Pony"

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

What's up with the elbow's mate?

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

ORIGINAL: RACK
What's up with the elbow's mate?

Classic "lateral epicondylitis" ...tennis elbow.
Basically just as sore as b*ggery over the sharp bit of bone on the outside of your forearm (at the elbow end). Not had it for a while but will smother it in 5% ibuprofen cream over the wekend and hope for the best. It's a bit of a shame as I feel as though I am just about getting into shape to push on with some heavy work and this is going to hold me back unless I can get it dealt with. Typical.

Team "Show Pony"

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

Friday legs

Squats
60kg x 20
100kg x 10/ 10 (120 next week I promise)

leg press
190kg x 15
230kg x 10
270kg x 10
310kg x 8

hack squat machine
75kg x 6 (3 sets)

leg ext.
pin6 x 8 (3 sets)


ham curls
40kg x 10 (3 sets)

SLDL
60kg x 10 (3 sets)

+ seated calves and toe raises on the leg press

Team "Show Pony"

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

Some update pics to chart this month's progress.







Bit disappointed that the middle one doesn't show "daylight abs" so I guess I'll have to keep working on that.

Team "Show Pony"

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

omg! I can almost make out your face there!
I don't ever want to see it, it'll spoil the mental image I have of you.
and by that, I mean the image I have of you in my mind is completely mental
as in radio rental, and chicken oriental.
as in you're a maaaaad geezah!







not really, you're more of a pretty-boy in my imagination, less thuggish;)

SQ:230 BP:162.5 DL:250 OHP:120

ORIGINAL: daKensta
...more of a pretty-boy in my imagination, less thuggish;)

No, no you're quite right, I am actually quite striking


...no wait, that's not it, what was it, oh yes, I look as though I've been struck.

Team "Show Pony"

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

Last night's push

Flat Bench
60kg x 8 80kg x 8 100kg x 6 100kg x 5 100kg x 5 (errr was planning a dropset at the end which didn't get done)

Incline Barbell
60kg x 8 80kg x 6 80kg x 6 80kg x 5

Flat Dumbbells
80lb x 7 85lb x 6 85lb x 5

Pec Deck
stack x 8 (3 sets)

Skull Crusher/ Close Grip Superset
30kg x 8 each
40kg x 8 each
35kg x 8 each
30kg x 8 each

+ V pushdowns/ Close pushdowns/
+Rope pulldowns and extension superset

Not exactly setting the world on fire for the first day of heavy pushing but hopefully progress will be swift. I'd like to think it won't take more than 2 or 3 weeks to get back to 8reps on the first set of the 100 bench.

Team "Show Pony"

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

Warm-up
hanging ab workout including high crunches/half levers/feet to bar raises
(I may have to video this as I think I look like a graceful gymnast but the consensus of others is less flattering)

Wide Grip Chins
14/9/7 (well down on last week's heroics)

Lat Pulldown
pin11 x 10/pin12 x 8 /pin 13 x 8 + dropset

Close Grip Pulldown
pin10 x 8/ pin11 x 8/ pin12 x 8

Close Grip Row
pin10 x 8/ pin 11 x 8/ pin12 x 8

+some standing straight arm pulldowns

Thin Straight Bar Curls
45kg x 8/ 45kg x 8/ 45kg x 8 (elbows on fire at this point)

Close Grip Curls
30kg x 8 (3 sets)

Struggled to do seated dumbbells again
But finished off with some dropsets on top-pulley D-ring smash handles into side of head curls.

Team "Show Pony"

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

Looking well in the pics mate

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Aye some gd pics there Jedi.

I always assumed u would be older with a grey beard

I always pictured him with a white plastic helmet covering his face - is the avatar not you then?

My journal: http://www.muscletalk.co.uk/m_1950539/tm.htm

ORIGINAL: RACK
Looking well in the pics mate

Thanks Rack, as this is usually the time of year for mystery illness/hospital visits or surgery, the fact that I am upright on my own two feet is the most encouraging aspect really. It will be very strange to be able to train through the winter and arrive at spring without having to return to a square marked 1. If I am not regularly benching 120 by the summer I will be a tad disappointed.

Phoenix08: I always assumed u would be older with a grey beard

Hmmm could be a compliment re: the pics, or could mean I come across as a boring, old, beardy f@rt.

ticteaser: I always pictured him with a white plastic helmet covering his face - is the avatar not you then?

Of course it's me, I am a master of disguise.
Thank you for noticing my helmet though.

Team "Show Pony"

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

Nah, I just think of you as oh-big-wan-k-nobby

ORIGINAL: Phoenix08
Nah, I just think of you as oh-big-wan-k-nobby

Shhhh!! My jedi name is supposed to be uttered in whispers only.

Team "Show Pony"

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

[whisper]

Oh-big-wan-k-nobby.

[/whisper]


Tee hee.

My journal: http://www.muscletalk.co.uk/m_1950539/tm.htm

^


"WWWwwrrZzzzzshhhhriiinnngggg"


© Carry-On jedi

Team "Show Pony"

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

^^^ Is that a new version of "the rabbit"?

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Feeling a bit sh@gged out today.

I remember when Wednesdays used to be rest days
Now I seem to be facing the prospect of abs/plank/mixed cardio and then a minute of powercleans to wade through. I seem to run on a very fine line between feeling as though training is going quite well and feeling absolutely wrecked. I don't suppose I'm the only one though and at least the gym wont be busy with everyone staying in to watch the football.

Team "Show Pony"

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

get stuck in plank boy , 20 powercleans minimum

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

ORIGINAL: boar
get stuck in plank boy , 20 powercleans minimum

Oh yikes ...'kin L
I am getting harassed by the cardio-police in the comfort of my own journal.

I don't know if 20 is do-able but I might manage a slight improvement if;
1. I remember not to smack myself in the chops with the bar
2. I stop huffing and puffing like Ivor the Engine up a steep gradient


...did I mention that my elbows hurt?

Team "Show Pony"

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

Cardio

Run/Jog/Walk/Crawl 2mile with pack (new plan see below)
Cycle 20min
Row 15min 7250m
10min cycle
Cleans on 52kg for 1min as part of boars cardio and fitness thread. 20


The new plan, as far as the running goes, was to up the distance and take it steady in order to build up some stamina for a timed 3miler. This did not go well. Got terrible shin splints/back cramps and generally felt as though I was running on broken legs. Some new shoes and the thought that warming up might be a good idea before putting myself through this agony again.

Very pleased with the rowing I even (don't laugh) tied my feet to the plates with old shoe laces over the straps, in order to avoid the fact that the velcro sometimes works loose (not surprising given the sheer raw power they are trying to contain). This was only a moderate success and I managed to get a massive friction burn on my toe
I felt distinctly second-hand afterwards and had to do some very white-faced cycling on the bike as a recovery before attempting the cleans. A few folks decided they wouldn't dash off and get home in time for the football when they heard that free entertainment in the form of my powercleans was on offer. Bit of added pressure then and 'helpful' comments re my form didn't put me off doing 20 though. There might be a few more to come as the last few took up a disproportionate amount of the minute, so if I can maintain the early pace I can see a few more. Possibly, maybe.

I errr seem to have forgotten to do the plank hold

Team "Show Pony"

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

how do you do the cleans?
do you have the facilities to drop the bar between reps?
I wouldn't have thought it would be possible to do much more than 20 a minute due to the time it takes for each rep.
or can you do it like a sort of upright row off the floor with no pause at the top?
questions questions....

SQ:230 BP:162.5 DL:250 OHP:120

ORIGINAL: daKensta
how do you do the cleans?

Here is the mighty boar in action (cleans start after the push press and 'adverts';

http://www.youtube.com/watch?v=b54SS2qOhLs

Mine are very similar except .....one less

I wouldn't have thought it would be possible to do much more than 20 a minute due to the time it takes for each rep.

I dunno, if you watch the above I reckon the first few reps aren't taking much more than 2 seconds each so in theory 30 is a possibility. In fact, I think boar will come close to this quite quickly (certainly 25+). At which point I guess you just up the bodyweight requirement. I think 30 isn't coming under threat from yours truly for a long time. I even get a good technique min-jump under bar ....for the first 5 or 6 reps but I gas out after about 15 or so. It is harder than it looks I reckon but good fun (viewed from a safe distance).

Give it a go, you know you want to.
At 90kg you are going to need 90/100 x 65 = 58.5kg for 65% of bodyweight. Call it 60kg for ease of loading and I reckon a minute of that might make you blow a bit

Team "Show Pony"

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

might give it a go on friday, as I don't think my back's up to deads

SQ:230 BP:162.5 DL:250 OHP:120

ORIGINAL: daKensta
might give it a go on friday, as I don't think my back's up to deads

Would be good if you give it a go but have to say it isn't all that back friendly
...although to someone used to mighty deadlifting it ought to be a doddle.

Team "Show Pony"

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

and just like the jedi , make sure you perform one less than the boar !!!

excellent for conditioning !!

i did 4 sets of 1 minute and by the end i was dead

Northern Englands strongest man u90kg  2010
The Midlands strongest man u90kg 2011
Yorkshires strongest man u90kg 2011
uk Open powerlifting champion 90kg 2010
PAGAN humilator since 2009

Last night's shoulders

Front raises then lateral raises
10kg x 10
12.5kg x 8
12.5kg x 8

Seated rear row
60lb x 8 (3 sets)

Rear shrugs
60lb dumbells x 10 (3 sets)

Seated dumbbell press
60lb x 8
70lb x 5
60lb x 7

Smith Press
40kg behind head x 8 (3 sets)

40kg front x 8
60kg front x 5
50kg front x 6

Cable laterals/Rear Delt machine to finish

No upright rowing last night as it aggravated my elbows too much, so did more pressing instead. Was pleased to get the 70lb-ers overhead again and am going to start increasing the smith press too.

Team "Show Pony"

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

ORIGINAL: boar
...and just like the jedi , make sure you perform one less than the boar !!!

Suddenly occurs to me that maybe this was psychological.
Seem to remember there is some Freudian analysis re becoming conflicted about defeating the 'father' figure. You desire his scalp but don't want to see him broken and humiliated in the wake of your mighty achievements ...that kind of thing

I will analyse the problem and thereby improve my preformance to that of the dominant male next Wednesday
...errr then again 4 x 1minute sets you say.
Oh b*gger.


...did I mention that my elbows hurt

Team "Show Pony"

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

ORIGINAL: boar

and just like the jedi , make sure you perform one less than the boar !!!

will do sir.
in fact I might just pretend to collapse afer 10, just to make you two look good

SQ:230 BP:162.5 DL:250 OHP:120

ORIGINAL: jedi
...did I mention that my elbows hurt

why not get some elbow sleeves to match your knee ones.
I used to get sore elbows, but since I started wearing my Mueller sleeves haven't had any bother.
though it might just be a coincidence....

SQ:230 BP:162.5 DL:250 OHP:120

nice to put a face to the name - good side chest - (beats me easy)

very broad back (like me) but chubby love handles (also unfautunaly like me) ha ha

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

ORIGINAL: daKensta

ORIGINAL: jedi
...did I mention that my elbows hurt

why not get some elbow sleeves to match your knee ones.

jedi models new training kit

Team "Show Pony"

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

ORIGINAL: Rusev
..but chubby love handles

I'm going to feel bad enjoying my roast potatoes now.
I'm still going to eat them (obviously) I'll just have a slightly guilty/worried look on my face

Team "Show Pony"

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