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

Nothing more than a few rough skittering waves on the Ocean my friend.

To quote one of my fave musical acts, "We are only human afterall"

Im fairly sure that Wide grip benching adds more stress to the Delts/chest as the tricpes are taken more out of the movement.

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 fairly sure that Wide grip benching adds more stress to the Delts/chest as the tricpes are taken more out of the movement.

I thought this too

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

I don't dispute it.
However, it does depend a bit where the injury is as to whether it(wide grip) will be easier or harder. I think the previous problem was the pecs insertion on the humerus and this meant that the wide grip helped because, although it takes the tri's out of the movement, it makes the chest work through a shallower arc. I.e. you have to stretch your chest further/there is a greater range of movement with a standard grip.
I think the new problem is much more delt/rotator cuff and that seems to be confirmed with the pain being a LOT worse with the arms out wide.

Team "Show Pony"

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

I don't have the link to hand, nor can I get it here at work as my works firewall classifies Intensemuscle.com as "Swimsuit and  intimate apparel"... haha

Have a search on the "Doggpound" for Dantes Shoulder fix.  May be of interest!

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

Have a search on the "Doggpound" for Dantes Shoulder fix.  May be of interest!

Good call that, thanks mate
I found the article and it basically advocates the grip a wide bar and take it back over your head dislocates type of stretch. It has certainly got plenty of testimonials so I gave it a go last night. Just using the fixed barbell bars I notice I can't actually get my arms that far back behind my head so did a few of those then switched to my towel and did some dislocates but they are far easier as your hands can rotate. Felt a bit painful at the time but actually seemed to do a bit of good so I'll stick with it and report back.
First big test will be heavy bench tomorrow night.

Team "Show Pony"

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

Back and Bi's with Jackman

Weighted Chins
BW+20kg x 6
BW+20KG x 5
BW+20kg x 4 + BW x 6

Close |Grip Pulldown
77kg x 12/10/8

High Pull Machine
120kg x 12/10/8

Straight bar Curl
50kg x 8/6/5

Incline Dumbbells
14kg x 12/10/8

Seated Curl
30kg x 12/10/8

+calves
+cardio

Pleased with that session, good form throughout.
Strange how extra pull sessions don't tend to see my strength dip but extra push does. Weird.
Good call from Mr. Jackman to give the weighted chins a go, I've been avoiding them as last time they made my elbows hurt but seemed fine this time. Will probably keep them for a bit and try and creep the reps a bit higher.

Team "Show Pony"

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

Your strength disgusts me My efforts must be doubled to catch up to King Of Chins!

Great numbers there bro, I tip my hat to your strength. Also to having a training partner jacked Jackman!

Regarding the dislocates stretch, I have done it in the past with a broom shank to increase my shoulder flexibility etc, works well for that reason.

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!

My strength is nothing to shout about.
I was hoping no-one would notice the fact that jedi78kg + 20kg =98kg
but Jackman 100kg +20kg =120kg
So err I can't really claim much of a victory there, that's a mighty weight the big fella was hauling up and down.

Team "Show Pony"

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

dislocates are very good for shoulder health, I would do them every other day, if I could ever remember.
I use a knotted rope to do them, moving in a knot once a particular one becomes easy.

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

I see you as being very strong Jedi, lb for lb you're a lot stronger than quite a few on here.  Me included.

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

RACK

I see you as being very strong Jedi, lb for lb you're a lot stronger than quite a few on here.  Me included.

Well, I'm going to remain unconvinced until I've pressed that 140 bench
...which may be some time
Thanks anyway mate, it's nice to get a bit of perspective.

daKensta

dislocates are very good for shoulder health, I would do them every other day, if I could ever remember.
I use a knotted rope to do them, moving in a knot once a particular one becomes easy.

Young Valhalla has written his name written clearly in my good book after pointing me in the direction of these. Two days in and already noticed an improvement. Amazing. Hope the improvement continues but I'd guess that's tricky to predict, I'll definitely be sticking with them though. No soreness at all this morning despite shoulder battery last night. The big test still remains heavy bench ...now postponed until Friday.

Team "Show Pony"

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

Shoulders with Jackman
also featuring ByeBye ..the rogue Charlie's Angel.

Standing Press
30kg x 12
60kg x 8
60kg x 7
60kg x 7 +2spotted

Seated Lateral Raise
14kg x 12/10/8

Standing bent over Rear Fly
12kg x 12/10/8
 
Arnold Press V-press
24kg/14kg
12each/10/8

Cable Behind the back Lateral
pin3 12/10/8

Calf Marathon
Standing Machine
70kg x 12
77kg x 10
80kg x 8
Single Leg 35kg x not many x 3 sets

Barbell Jumps
-abandoned due to extreme hilarity when jedi looks less like athlete
..and more like Easter Bunny

Seated Calf Press on Leg Press
106 x 12/10/8

Calf Raise on vibration plate
1min of sheer Joan of Arc action
Standing in flames babbling incoherently.

Top session. First time I think I've ever done a proper calf workout to the extent that calves felt pumped and battered. Will try and do this twice a week with the odd change and might finally get my matchsticks to fill out a bit.

The shoulder part was also top banana.
ByeBye the Charlie's Angel gone rogue and hiding out in Loughborough Leisure Centre finally cornered me to give her a brief intro to flat bench. Which she did very well at I thought. I had visons of handing off the bar and it wobbling about worse than the wonky footbridge before crashing facewards. But no, she got a good grasp on the technique straight away and with a few nudges soon had a decent set on 30kg -which I thought was sterling work for her first ever set. Errr you can probably let go of the bar and not spot every rep now jedi In between sets she wandered over to provide an audience for our battles with the overhead pressing. Which was a tad embarrassing as we didn't have Oly bar and squat rack so had to clean up a fixed barbell. Which did twinge the old shoulder a bit but that wasn't as bad as the constant channeling of the spirit of Elvis Presley into my shaky left leg whenever I started working hard. Anyway, she was suitably unimpressed as to think she could probably safely join in the rest of our shoulder workout. So self and Jackman immediately adopt polite training mode no scrunging/farting/scratching etc.
Until the second set when it wore off a bit.
Not that she seemed to mind and was much keener that we get some hard work done shouting; "make the face" and other such encouragements to more effort. We all had particular fun with the superset which was by equal parts painful for whoever was on the set and a picture of total hilarity to whoever wasn't.
More channeling of Elvis in the calf work from jedi

Fun times, great session of the kind that makes you glad you go to the gym

Team "Show Pony"

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

haha sounds like a good session J. Love those kind of comments "make the face!" - almost make me laugh while lifting

ooh, a girl who likes weights, I'm so jell.
isn't she worried she'll get all butch and muscly?


ps. pics or negs

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

ByeBye did seem slightly concerned about 'instant muscle' but we did our best to persuade her that this syndrome is unlikely. Somewhat worryingly, I pointed out my legs -and lack there of, as an example
...and she seemed to take the point

Speaking of which, last night's legs;
Squat
60-100-130 warmup then
150 x 6
130 x 7
130 x 6

Smith Squat 21's
70kg <-I don't know what this smiley is supposed to be that's exactly how I felt.

Leg Ext
70 x 12
77 x 10
84 x 8

Done.
Oh dear I did feel poorly.
Attempt to ride bike abandonded.

Must've been a good workout but, very much like facing Jeff Thomson from the safety of the pavilion
..I now feel I could've scored more.
Jackman made mincemeat of 10 reps on the 150 first in. I feel as though I let the fear conquer me slightly as I'd been worrying about the 150 all day. I think my set was good but not great. I seem to remember 140 x 6 from a few weeks ago which morphed into 140 x 10 with a bit more effort a week later. In mitigation I was wearing new shoes which tended to go a 'bit spongy' on the outside edge of the heel which did not feel great. I guess they might make jogging more comfortable but it was not a tremendous help for squatting. I must've made something like a maximum effort though as I was prone to falling asleep on the sofa when I got home.
Lower back has tightened up a bit this morning. Weird it felt fine last night.

Team "Show Pony"

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

Im like a child on Christmas, instead of waiting for a jolly man in a red suit, im checking in on all these colourful journals filled with squatters chasing the next quality set.

I think it really brings it home as me and my training buddy are a select few whom actually squat and dead in my gym, the other clientele are only interested in big chests and rock "ard" "biceptz" for impressing the Friday night serf.

Thank you for the kind words about the dislocates recommendation.

Ohh, does your gym not allow you to squat barefoot? I usually squat and deadlift in my socks .

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!

On board the Millenium Falcon...

"I..I feel a strange disturbance in the force.."

Team "Show Pony"

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

Meanwhile at just past 7 o' clock a strange light shines in the sky over Loughborough Leisure Centre

Team "Show Pony"

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

Then a piercing sound rends the silent night.

"SKREEEEEEEOONNNNNNNGGGGGKKKKKK!!!!!!"

Team "Show Pony"

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

"Conan, what is best in life?"

"To crush your enemies, see them driven before you and hear the lamentation of their women."


"Wrong!"

Team "Show Pony"

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

"To bench 140 is the best."


"UUUUUULLLLLLAAAAAAAHHHHH!!!!!!!!!!!!"

Team "Show Pony"

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

It wasn't pretty.
Like the magnificent men in their flying machines it went up, down, flying around but ultimately
...it went up and stayed there.

140......benched.



Props to Mr. Jackman he was first into bat and pressed it in a way that it did not look like a maximum effort at all. Cue high-fives and a lot of pressure on young jedi.
I think that pressure provoked a good bit of adrenaline and that may have been the key to success. Totally stoked. It was a real grinder of the kind and at one point it seemed to die and then like Lazarus was revived by the spirit of Gandalf and "...you shall not pass."
Good times.

Team "Show Pony"

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

M M M M MONSTER Beeeennnccchhh!

The most heartiest of Manly man slaps on your back my friend.

Fantastic couple of posts, You had me creased with laughter .  Unleash some of the mental imagery between your ears, and to think, people often accuse me of having a vivid imagination

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
It wasn't pretty.

they never are

Chuck sez:



please try not to  swoon over my massive Photobucket editing skillz.
well done J, I'm very happy for you.

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

Thanks guys

I am pleased to have squatted 170 and I was delighted to make that 200 deadlift but I really, really wanted this one and I've carried that desire for such a long time. It has been like following a sh!t football team for years and years and suddenly seeing them go on an unbeaten run which sees them lift the F.A. cup

Biiiiiig shout out to Mr. Jackman who has upped the intensity of my strength training and was in many ways responsible for last night's success. Not least because he pressed it first and that kind of made me even more determined. His was a lot neater than mine and I have no doubt he will proceed from this point with the utmost despatch. I'll just try my best to catch some of the slipstream. I stalled quite badly off the chest and I could feel Jackman's faith starting to drain but I knew that it had stalled a good bit higher than last week and I tried to gurgle a 'leeeeeeaaave' so that he wouldn't touch the bar. This came out more like 'unnnnggggg' but I think he got the message and calling on the spirit of Emma 'Hermione' Watson a bit of 'Wingardium Leviosaaaa' and up we crawled.
Hey if Chuck Norris says good lift who is going to argue?

Other factors in last night's success where;
1. the recent fails really were getting better and better
2. we had an extra day between Monday chest volume and the strength day (big factor)
3. I finally got a better bench position sorted. I saw something yesterday about keeping your shoulder blades retracted and that felt good.

So, having said a month ago that my medium term goals were;
180 squat
140bench
200 deadlift
I just need a confirmed 180 with no spot and decent depth and they are all dunzo.

Where next?
Well, plans are already afoot to start failing 150 on the bench
I can kind of imagine a bit more on the squat if I work on my walk-out and setup a bit better and get into the thing with some confidence and bigger b@lls
...it's the deadlift that is really worrying me.
I feel I have maybe gone backwards a tad from that 200, the worst aspect of which is not knowing what I was doing right when I did it nor what I am doing wrong now. I keep getting confused between the Rippetoe setup which has shoulders in front of the bar and the back a bit flatter and the Tate method where the shoulders are behind the bar and the back more upright. The Rip setup feels good ...until 180+ is on the bar then it feels like your back has further to travel. I dunno, will keep turning out on the terraces with scarf and rattle and hoping to see another miraculous cup run
...I just hope it doesn't take as long as the last one

Team "Show Pony"

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

Back n Bi's Sunday

Deadlift
50-110-
150 x 5
190
190
190

Weighted Chin
BW +20kg x 7
BW +20kg x 6
BW x 8

High Station Pulldown
120kg x 12/10/8

Narrow Grip Pulldown
77kg x 12/10/8

Oly Curls
50kg x 8
50kg x 8
50kg x 6

Seated Curl
30kg x 12
30kg x 12
30kg x 10

Pretty pleased with that little lot.
Did not like reps on the deads. Made hard work of '180' and was disappointed up until the point I realised it was 190 First single wasn't great setup was too far from bar and it dropped into the right position after it came off the ground. Second rep was a bit better but ditto -there is video of this to upload later. It is getting better but sloooooowly. A bit of confidence is returning though and I may be good for an attempt at 205/210 if I can nail that setup.
Pleased with the weighted chins after deads.
And with the 120 on high pulldowns after both the above.

Curls were painful but again after the elbow tearing agony of the first rep some slow progress is being made. The same could be said for calves now that we actually have a 3-4 exercise routine that actually seems to induce a pump. My lower back has tightened up really badly again and I definitely blame the reps on the deads. I might cut them out and just do plenty of singles working on form.

Team "Show Pony"

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

BEAST!!!!!!!  Well done on the bench buddy!!

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

Cheers bud, as long term readers both daKensta and your good self will appreciate just exactly how long I've been hunting that particular beastie. Onwards and upwards though
Speaking of beasts, I think you'll see more horror than beast in the deadlift vid

Team "Show Pony"

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

Here's the vid of my second single at 190

It's a bit better than the last one.
Don't like the weird 'jerk' movement att he start so that can go. I think the setup is getting better but if you pause the vid at about 11sec in, the bar moves in toward me once it is off the ground. I t would be better to start from there really. Other than that, I'm starting to get a bit of confidence back and also a bit of repeatability in using this Rippetoe setup where the shoulders are forward of the bar, the scapulae over it. I just need to work on getting it a bit closer at the start and ideally my butt a bit lower/back a bit straighter. I honestly think with a few more lifts at 190 with those improvements made then I'll be on for another attempt at 200+
I may be delusional though

Team "Show Pony"

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

That looked like a damn nice pull Jedi!

see how the bar travels backwards a bit just as it comes off the floor?
I think maybe you should be getting your feet a little more under the bar.
nice and smooth though.

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

Thanks chaps.
Nice to know that the power-people don't think it is a complete horrorshow.
Definitely need to shuffle an inch or two closer to the bar then. I probably haven't allowed enough for my concave shins Would've liked my back to look a bit less 'rounded' once the pull starts. I don't feel as though I'm stiff-legging it anymore so that's something. Think I would probably have managed 200 if I'd tried it but am glad I stuck to working on the singles, the third in the series was probably the best despite the fatigue. I might try for five at 190 next time and then have a bash at a single on 205 the session after. I definitely don't think I'm suited to reps. I read an article about it somewhere saying that a supposed weak lower back may in fact be quite strong but have no endurance.
That sounds about right.

Team "Show Pony"

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

jedi
I think the setup is getting better but if you pause the vid at about 11sec in, the bar moves in toward me once it is off the ground.

daKensta

see how the bar travels backwards a bit just as it comes off the floor?
I think maybe you should be getting your feet a little more under the bar.

D'OH!
I honestly didn't read your bit somehow, wasn't trying to be funny or nuffing.
for a change.

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

'Sokay I figured you must've missed it, although I was tempted to see how long we keep a;
"The bar definitely moves back a bit after it comes off the ground."
"Hmmmm the bar seems to move back a bit as it comes off the ground."
type conversation going.

Last night's bench.
130kg x 3spotted(fingers on bar throughout)
120kg x 3 +3spotted
110kg x 3 +3spotted
100kg x 8

Smith Incline
70kg x 12
80kg x 10
80kg x 10
80kg x 8

INcline Flies/Incline Press
24kg x 12 / 3 + 5spotted
24kg x 10 / 20kg x 5 + 2 spotted
24kg x 8 / 20kg x 6 + 2 spotted

Skull Crusher
20kg x 12
30kg x 12
30kg x 10

One Arm Pulldown.
pin4 x 12/10/8

Calves.
Smith Raises (feet on plates)
weights from 30kg up to
190 x 8
190kg x 7
190kg x 5 plus drop 1 plate alll the way back to 30kg

Seated Calf Press (heels out)
Stack x 10
Stack x 8
Stack plus weights x 8
Stack plus weights x 5 + plus 3 drops

Was a good session although I was tiny bit pitiful on the flat bench
Jackman seems to recover his pressing strength much faster than me. An indication he is in fact a fair bit stronger and should progress to 150 at speed I would think. I made a bit of a comeback on the incline, not sure what that indicates. The fly/press superset was evil but on reflection necessary given that 24kg probably isn't heavy enough to be much of a test on flies but there isn't anything between 24 and 32 -although I do seem to remember seeing a(singular) 27.5 somewhere.
Ding joined in and excused himself at the start with 'chest is my weakest part -I only press about 90' then did about 5reps on 100 cold having not trained it in weeks and basically kept up with everything else.
I am going to look like the scrawny sidekick that has to have plates taken off for his sets at this rate.

Team "Show Pony"

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

Legs.
By ''legs'' I mean ....squats.

Self, Ding and Jackman in attendance and during the warmups you could hear distant drums
DUDU DUDU DE DOO DE DOO DUDUDU ..."I can feel it coming in the air tonight."
Oh Lord.

60-100-140
160kg x 6PB
Jackman and Ding now up into the 180's and people are starting to 'look'.
I play the part of the sensible one and go back in for
160kg x 5
Ding now fanices 200 and people are starting to stop what they're doing and look.
Jackman had to spot him a fair piece but it didn't put him off his own attempt which he got most of.
People stopping to look now includes female audience so I feel I have to show willing and load 180.
180kg x (most of) 1 I made sure of the depth and got it basically on my own but needed a correction spot to stop me pitching forward a bit too much. It is definitely do-able. The leg strength is there, my main problem is the faffing and during the faffing not keeping my core tight. I think I will get it next Thursday during 1's and 2's. @Course my attempts to impress the female populace were wasted as she wandered off to body pump I am now officially the weedy sidekick to the 'big beasts'
This fuels a bit of temper so next set.
140kg x 10 good reps buried for depth occasional touch from Ding spotting.
That was basically me done on legs but then you get that 'we can't be done we've only been here 20min' feeling and Jackman decides we should terrorise Ding with some of his patented squat21's on the Smith. I quite like the idea of watching Ding do them
...I don't fancy my own set quite so much. But;
Smith Squat 21's 70kg x 21

That sent me for a grovel around on the floor. I got that, sudden sweat syndrome combined with heap paleface and blood mostly refusing to leave the leg area and fuel brain function. That must be why i agreed to do a second set.
70kg x 21
jedi to the floor please ...jedi to the floor...thank you.
Whilst engaged in floor based pain I didn't notice that they put the weight UP for their second sets. I... I am starting to wonder if I should be associating self with such blatant insanity.

Worth mentioning that the back squatting was all done with belt and wraps and they definitely do give you a bit. I would NOT have got the 140 x 10 if not for the wraps. Then again they also encourage me to go deeeep so it sort of evens out a bit I reckon. I made a point of searching for depth on everything last night as you just have total confidence in Ding as a spotter. You just feel as though if you get into too much trouble he gives you a slight nudge in the right direction and you're good to go. It certainly seems to encourage plenty of work. I felt murdered but also really enjoyed it.
Knees a bit sore this morning though.

Team "Show Pony"

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

Damn man, you're gettin uber strong now.  I've gotta really pick my game up now.  Love reading your journal for this reason!

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

Shoulders

Standing Press
40kg x 12
60kg x 10 (just -back to shaking like Elvis with epilepsy)
60kg x 7 +2spotted
60kg x 6

Wide Grip Row
40kg x 10
50kg x 8
50kg x 8
70kg x 5 60kg x 5 50kg x 5 40kg x 5 bar x 10

Viking Raise Lateral Seated Thing
14kg x 12/10/8

Arnold Press/ V-Press Superset From Hell
24kg/14kg x 12/10/8

weak attempt at calves -abandonded

Another top quality session with Ding and Jackman. Was pleased to get the 10 x 60 onthe standing press. Would like to think I can now work that up to 12/10/8 but dangnabbit I do seem to shake like I am channelling spirits when I put any effort in on that above anything else. It is weird ..and not pleasant to look at. I felt something twang high in my trap/back of my neck on the first set of 60 on the standing press but basically did my best to ignore it through the rest of the session.
I am feeling it now though
The upright rows were good although the mahoosive dropset was not pleasant. That done we got into a minor squabble about what isolations to do. Ding seemed convinced that front raises work the rear delt we were not convinced. He was. Jackman and Ding enter heated debate -I go up to my room and slam the door and lie on the bed holding myself hoping/wishing/praying that Mummy and Daddy will stop shouting at each other and wondering what it was I did to cause the breakup. Then I get bored of that and just get a bench and advise we do the Viking Raises as they are so weird no-one will really know what they do actually work. I quite like 'em though, they seem to isolate lateral and a bit of rear -for me anyway. And so to the mighty superset of pain. It really is just so..... nope you'd have to try it to understand the sheer burning intensity of it. You can actually feel it growing mighty boulders, I swear it, which kind of keeps you motivated to doing another set. It is on one the most intense things we do for sure. Jackman makes sterling efforts this week and virtually kills himself in the process. As he kind of melts off the bench and lies in a pool on the floor laughing hysterically I can see he is really starting to like them. Ding is almost broken after the first set. Almost ...I don't think it would actually be possible to break Ding he has an air of indestructibility and you can picture some kind of endoskeleton and hydraulics. Once again, can't really think about moving up in weight although increasing to 16's on the V-part is starting to loom. ghm.

Would've liked a few more isolations included but as others aren't used to my 99sets for shoulders routine i didn't push it especially with the neck damage. Couldn't manage calves and now feel guilty about it. But that is me done diddley dunzo for four whole days gym free. I need the break and I think I've earned it

Team "Show Pony"

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

So much for my four days off
Spent the whole weekend feeling groggy, run-down and really achey. Thought it was just from the training but slowly dawned on me yesterday that it was fighting off another cold or possibly even not being rid of the first one. Had a miserable night but think I've seen off the worst of it so am planning to go tonight.
Deadlifts
Chest
Tri's
...nice light session

Team "Show Pony"

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

Chest n tri's with a pinch of deadlift

Flat Bench
bar-60-100
130kg x 1 +4 spotted
120kg x 3 +3 spotted
120kg x 2 +4 spotted
100kg x 7 +2 spotted

Incline Dumbbells
34kg x 11(+1) 10(+2) 8(+2)

Decline Fly
18kg x 12/12/12 (some spotting)

Plyometric style bench on the smith
some kind of monstrous dropset of pain

Deadlift
60-110-140-180
200
200x
180

Close Grip -abandonded
+
Some dips and some cable pumpetry
= half-assed tricep work


Interesting if a bit frustrating evening. Decided to go despite the cold as I felt not too bad most of the time but with the occasional waft of grimness. Found some signs of strength on the bench but then ruined this slightly by fuggering (faffing n buggering) about with grip/arms/elbows/shoulder rotations/planes of bar travel etc etc.
I remember when bench press wa; down to chest with a return ticket.
I know I'm over-complicating but it needs to be 'just right'. I believe there is method in the madness. Admittedly tonight there was mostly just madness but hey how strong are my triceps if I can basically do a bad close grip bench and still get an unspotted rep on 130. Seriously though need to get this sorted. Need to start doing more reps on the Monday, i.e. 3 x 130 and 6 x 120 ASAP.
Decline flies were very good, will probably keep those for a while and the the plyo bench was an excellent finisher; pushing the bar as hard as possible so that you throw it clear of hands and then catch and repeat until it does not clear hands, at which point drop some weight then recommence.

Deadlifts slotted in at this point and felt fairly comfortable on the 200 but was nowhere near the second single. I was a bit miffed about that. I had visions of 2 x 200 setting up 205-210 on Thursday. I say fairly comfortable, to others it looked like a max effort but I was judging it against the previous 200 and finding that I was not seeing stars and tiny planets revolving around my head
...which in turn was not Violet Beauregarde.

The close-grip was a mistake after the chest work.
Still should've made a more focused attempt at a tricep workout though.

Team "Show Pony"

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

jedi

Deadlift
60-110-140-180
200
200x
180

were the warmup weights all singles?
if so, I applaud you.
and good to see the first 200* wasn't a sensor anomaly.


edit: the first evar 200 that is.*

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