cheers mate, i'm suffering though the DOMS has been mental lol!!!

epithin-e cycle log

See you had a cracking session on thursday mate, well done, some great lifts there

Its Better to make your mistakes than to live without knowing!

Alrite fella, just dropping by to see where ya up to.

Will swing by again later.

Its Better to make your mistakes than to live without knowing!

good to see you keeping me on track mate, been dead lazy with this. however that isn't to say i have been lazy with training!

i have decided to drop my training back to 4 days though mainly because after doing 5 days training for around 5 months i think it was beginning to catch up with me, as the amount of weight i have been lifitng has rocketed i have found myself overtraining at times i think.
i still think the 5 day thing is great espescially when you want to get on it hard, see great gains in the short term but i think in the long run you need to step back once every 4 weeks or so, been speaking to some other more experienced guys than myslef and they have advocated a deload week every 4 or 5 weeks when training 5 days. this involves a reduction in volume and intensity, e.g. you would go in 2 or 3 times over the week and do light to moderate weight on just the compound lifts.

to be fair i think even if you are doing 3 day training you cannot lift at your max week in week out even if you feel you can manage it, done a little reading on CNS overtraining not read the lot yet http://www.muscletalk.co.uk/article-cns-overtraining.aspx

so another thing i have introduced is the alternation of deads and squats, the two most taxing exercises. to start with i have chucked them at opposite ends of the week (mon and fri) and plan to structure it like so

week 1 - heavy/low rep deads and rackpulls + high rep/low weight squat
week 2 - low weight/high rep (speed) deads + low rep/high weight squats
week 1 - heavy/low rep deads and rackpulls + high rep/low weight squat
week 2 - etc... you get the idea

i have found it annoying as i am spending much too long in the gym so am trying to cut down the volume of my workouts, really find it hard to keep time in gym down though even when i dont have much to do!

mon - back

deads
chins
rows with BB or seated machine style
(some lat pull down)
Abs - cable crunch + wood chops + some planks

Tue - shoulders, traps

push press
seated DB press
lat raise
db shrugs

wed - off
thurs - chest, biceps

flat bench
db incline press
cable fly
ez bar curl
db standing alternate curl/hammer curls

Fri - legs and a little triceps

squats
leg press
SLDL
do i need some extensions here?
dips or behind the head heavy db press or cable push downs - only one as my triceps need little work
some abs stuff

also have upped the carbs in my diet to try and help with recovery and gains at the minute, fcuk keeping thin i know now i can do that when (if) we get a summer.

and lastly my FCUKING WRIST HURRRRRTS just finished a heavy chest session today and i may have to cut out a lot of this chest stuff as my left wrist is getting worse from the increased weight, only just managed a set with the heavy db's today my wrist was giving me serious gripe, can't wait to hear back from the surgeon except if they do operate i'm gonna be out for ages
luckily it only seems really bad on chest so i can deadlift to my hearts content without straps.
am thinking of following this deadlift progression plan to get to 5 plates and substitute that for my back day progression plan

other than the wrist nastiness things aren't too bad. i'll try and keep up to date a bit more

epithin-e cycle log

ooh and i did one rep with 195kg on monday deadlift that is.

no chance of a second rep lol still v pleased up up and away to 5 plates for the summer!!

epithin-e cycle log

I like the look of that mate. Are you going for a bit more of a strenght training angle then now? with the deads and squats etc.

That 4 weeks on max training 5days a week and then the 5th week as a deload week looks like the way to go mate, really like the sound of that. Agree that the 5 day trainging will bring great gains for a while but i can see why you think it may become to much week in week out. Ive only just started it and already know its intense so might follow what you have said and deload every 4 weeks or so just to let the body recover a bit.

Yeah fuk keeping thin lol get them carbs in ya lol, Did you feel you had less engery etc when you cut the carbs rite down?

Whats wrong with the wrist mate if you dont mind me asking?

Its Better to make your mistakes than to live without knowing!

ORIGINAL: Roots

ooh and i did one rep with 195kg on monday deadlift that is.

no chance of a second rep lol still v pleased up up and away to 5 plates for the summer!!

****E!!! well done mate. kinda puts my 80kg today to shame lol

On that note though once my ankle is back to 100% an going to up weight on deads as i think i can go a reasonable bit over 80kg. I must admit i really like deads

EDIT: cause i cant fookin spell

Its Better to make your mistakes than to live without knowing!

ORIGINAL: Riocat

I like the look of that mate. Are you going for a bit more of a strenght training angle then now? with the deads and squats etc.

That 4 weeks on max training 5days a week and then the 5th week as a deload week looks like the way to go mate, really like the sound of that. Agree that the 5 day trainging will bring great gains for a while but i can see why you think it may become to much week in week out. Ive only just started it and already know its intense so might follow what you have said and deload every 4 weeks or so just to let the body recover a bit.

Yeah fuk keeping thin lol get them carbs in ya lol, Did you feel you had less engery etc when you cut the carbs rite down?
felt it caught up with me yes, still do like the lower, targeted carb thing but not for extended periods i dont think
Whats wrong with the wrist mate if you dont mind me asking?
broke arm in 2000, big nasty one both bones, had it pinned then a couple of months later had to have it rebroken and plated as it hadnt set right and wasnt giving me full range of motion. the last year or so i have had a lot of pain and weakness both in and out of training and it is beginning to get out of hand this year, had an MRI and X-ray, it is gonna be down to tendon/ligement damage which the surgeon seems to think he can tidy up with keyhole surgery, still gonna have me out for a little while though.

I like the look of that mate. Are you going for a bit more of a strenght training angle then now? with the deads and squats etc.

yer strength all the way! the way i see it size is gonna come with the strength anyway, and i like having goals to aim for with the strength side of it, enjoy the training more too, real mans training lol
one day in the distant distant future too i would love the crack at some novice strongman stuff. but thats in the future.

and the deload is a must i think mate, from what the experienced older guys at my gym have said, makes a lot of sense tbf.


edit - have read some stuff about deloading on here actually if you do a search.

epithin-e cycle log

Sorry to hear that about the wrist mate, sounds nasty. At least they can do somit with it even though it will be a pain in the ass not being able to train for a while.

TBF mate you got a decent physique already and your haulin some decent weightsso i think the strenght thing would be cool, why not have a crack at it.

The more i think about it the deload week def sounds like the way to go, will put it into practice in a few weeks.

Its Better to make your mistakes than to live without knowing!

today was legs.

5 sets of squats something like
10 x 60kg
15 x 100kg
10 x 140kg
20 x 100kgs
20 x 100kg

thouroughy enjoyed the 20 reppers, if you could call it enjoyment! lol took so much breath out of me i had to have a lot of rest between sets. this lot took me best part of half hour. edit - was getting nice and deep on all these, past parralell.

SLDL

12 x 60kg
12 x 80kg
10 x 90kg
10 x 90 kg

didnt feel it necessary to do these heavy even though i could have done much more weight, was trying to concentrate on form and getting nice and low, feeling the stretch.

seated calf raise machine.

20 x 40kgs
20 x 60kg
20 x 60kg

heavy squats next week then high rep again the week after and am going to up the 20 rep weight to 110kgs.

last week on heavy squats i got up to 170kg for 2, failed on the 3rd rep. hope to hit it next week.

epithin-e cycle log

Jesus mate, 10 x 140kg and then 2 sets of 20 x 100kg PAST parralel! Well done

Looks like your gonna be good at this strength milarky

Its Better to make your mistakes than to live without knowing!

forgot to say mate, those links to the threds about de-loading were very interesting, seems a lot of people agree that de-loading or even time off would be a good idea.

Its Better to make your mistakes than to live without knowing!

cheers mate, i really enjoy repping out on the squats. first time i have done 20reppers, thought i'd give it a go after hearing everyone on here go on about them. it was wierd the first 20 felt really hard, then i had a rest and got someone to spot me on the second set thinking i might not make the full 20 but i pushed them out relatively easily, prob could have done a couple more. odd. i'm considering filming it next time, prob feel like a right bellend though lol.

in the past i have had a prob with depth i think, so concentrating on getting nice and deep, just past paralell i think is best. i did a couple ass to grass, as low as i could get and even with light weight just didnt feel right at all on the knees.

epithin-e cycle log

ORIGINAL: Riocat

forgot to say mate, those links to the threds about de-loading were very interesting, seems a lot of people agree that de-loading or even time off would be a good idea.

definatly mate, with 5 day training for sure. i also think it is beneficial even when doing 3 or 4 day training as you start to move a lot of weight. i've noticed that when i started i could just lift as heavy as i could week in week out but as the numbers go up you need to ease off more often.

epithin-e cycle log

Yeah mate, im gonna work in the de-loading week when ive finally done my first 4 week stint of the 5 days a week

Do you think that on the deloading week it would be benificial to do more lighter isolation moves (that are not done in the normal routine) rather than just dropping the weight on the main routine. What i mean is esentially drop the normal routine and concerntrate mainly on light isolation moves, just for the deloading week? I hope you get what i mean

Its Better to make your mistakes than to live without knowing!

ORIGINAL: Roots

cheers mate, i really enjoy repping out on the squats. first time i have done 20reppers, thought i'd give it a go after hearing everyone on here go on about them. it was wierd the first 20 felt really hard, then i had a rest and got someone to spot me on the second set thinking i might not make the full 20 but i pushed them out relatively easily, prob could have done a couple more. odd. i'm considering filming it next time, prob feel like a right bellend though lol.

in the past i have had a prob with depth i think, so concentrating on getting nice and deep, just past paralell i think is best. i did a couple ass to grass, as low as i could get and even with light weight just didnt feel right at all on the knees.

There aint nothing easy about pushing them out mate

def think you should film it next time, loads do it on here, and i wouldnt mind checking it out so i can check my form as my squats have a lot to be desired

Its Better to make your mistakes than to live without knowing!

yeah i get you.

i've had a little think about it and to be fair i dont think it matters that much. you could just stick to the main compounds and have quick visits to the gym to keep the size on. However its one week, you wont lose anythink in a week, or two for that matter so what i'd do (and probably will do) is just go in a couple of times and have some fun, try some different stuff that isn't in your routine play about with some exercises you have been wanting to try e.g. i have been playing with overhead BB squats (hard btw!). keep things fresh and do a little cardio.

epithin-e cycle log

ORIGINAL: Riocat

ORIGINAL: Roots

cheers mate, i really enjoy repping out on the squats. first time i have done 20reppers, thought i'd give it a go after hearing everyone on here go on about them. it was wierd the first 20 felt really hard, then i had a rest and got someone to spot me on the second set thinking i might not make the full 20 but i pushed them out relatively easily, prob could have done a couple more. odd. i'm considering filming it next time, prob feel like a right bellend though lol.

in the past i have had a prob with depth i think, so concentrating on getting nice and deep, just past paralell i think is best. i did a couple ass to grass, as low as i could get and even with light weight just didnt feel right at all on the knees.

There aint nothing easy about pushing them out mate

def think you should film it next time, loads do it on here, and i wouldnt mind checking it out so i can check my form as my squats have a lot to be desired

it's taken me a very long time to get my squats form right and i'm sure when i film them people on here will pick out plenty of places for improvment, there always is room for improvement with the big compounds though. I'll tell you though mate i have much better form than most in my gym lol! and there isn't many that squat!

epithin-e cycle log

Sounds a good idea mate, its always good to try somthing new especially when you nail it I suppose it keeps the training fresh as well and always good to shock the body with a new angle.

Overhead BB Squats !!! my god mate, you like to push yourself dont you

Its Better to make your mistakes than to live without knowing!

ORIGINAL: Roots

ORIGINAL: Riocat

ORIGINAL: Roots

cheers mate, i really enjoy repping out on the squats. first time i have done 20reppers, thought i'd give it a go after hearing everyone on here go on about them. it was wierd the first 20 felt really hard, then i had a rest and got someone to spot me on the second set thinking i might not make the full 20 but i pushed them out relatively easily, prob could have done a couple more. odd. i'm considering filming it next time, prob feel like a right bellend though lol.

in the past i have had a prob with depth i think, so concentrating on getting nice and deep, just past paralell i think is best. i did a couple ass to grass, as low as i could get and even with light weight just didnt feel right at all on the knees.

There aint nothing easy about pushing them out mate

def think you should film it next time, loads do it on here, and i wouldnt mind checking it out so i can check my form as my squats have a lot to be desired

it's taken me a very long time to get my squats form right and i'm sure when i film them people on here will pick out plenty of places for improvment, there always is room for improvement with the big compounds though. I'll tell you though mate i have much better form than most in my gym lol! and there isn't many that squat!

I know what you mean mate, i somtimes get looks in my gym when doing squats and have always wondered wether people are checking the form out or just stairing because no other fecker ever does squats

Its Better to make your mistakes than to live without knowing!