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RE: 2008 workout log - Mar. 10 2008 13:37:18
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Raskolnikov
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From: Margate, arson capital of the UK
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Mon 10th March 2008
BENCH PRESS
26kg x12
52kg x6
82kg x4
^warm-up
97kg x8
97kg x8
97kg x8
INCLINE BENCH PRESS
79kg x8
79kg x8
79kg x8
CLOSE-GRIP BENCH PRESS
73kg x8
73kg x8
73kg x8
Forgot to put shoulder dislocates 3 x 10
Very happy with how it went, felt very powerful today
Flat bench at 97kg felt great, especially the final set 
Onwards to 100kg!
Song for today: 'Body Bag' by the Effigies, a great 80s Chicago-based punk/hc band, still kicking around now it seems:
http://uk.youtube.com/watch?v=hZV74T05pyI
< Message edited by Raskolnikov -- Mar. 10 2008 13:38:04 >
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RE: 2008 workout log - Mar. 10 2008 16:18:10
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cricket_fire
Posts: 4506
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Nice pressing brother
What are the shoulder dislocates? Sounds painful 
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RE: 2008 workout log - Mar. 10 2008 16:58:45
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T_Dawg Jack
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VERY strong pressing mate.
Onward to 100k and beyond!
Also think your good for 120k-130k for a single, should you ever be tempted  .
quote:
Song for today: 'Body Bag' by the Effigies, a great 80s Chicago-based punk/hc band, still kicking around now it seems:
I like that. Infact I like almost every punk/hardcore/crossover band I hear from the 80's.
Now in the late noughties, I seem to dislike 90% of new 'hardcore' bands I hear.
I was born 20 years too late!
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RE: 2008 workout log - Mar. 11 2008 16:14:35
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Raskolnikov
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quote:
ORIGINAL: cricket_fire
Nice pressing brother
What are the shoulder dislocates? Sounds painful
Thanks Keenan. Shoulder dislocates are that exercise some people do with a brookstick or a rope:
http://uk.youtube.com/watch?v=Y6NrxHBUR-4
I read on several other boards other people saying how they've miraculously eased their shoulder problems. I haven't got any shoulder issues myself, but prevention is better than cure. They're also great for improving shoulder flexibility, but you also feel a stretch in your chest and traps while doing them
quote:
ORIGINAL: T_Dawg Jack
VERY strong pressing mate.
Onward to 100k and beyond!
Also think your good for 120k-130k for a single, should you ever be tempted .
My current bench's max weight capacity (not including bodyweight) is 100kg so I'll have to purchase a new one first. I reckon it can take a bit more than 100kg, not sure I'd want to chance 120-130kg though! It is very tempting I must say
quote:
I like that. Infact I like almost every punk/hardcore/crossover band I hear from the 80's.
Now in the late noughties, I seem to dislike 90% of new 'hardcore' bands I hear.
I was born 20 years too late!
Same for me, most of the new hardcore bands these days sound so inconsequentially derivative, I wonder why the people involved even bother - there's only so many times you can hear the same old lyrics about unity, being stabbed in the back, so-and-so breaking the edge etc
The last bands in that vein to really make me take notice were Bane, American Nightmare, Carry On and a few others
A really good book I think you'd enjoy is Steven Blush's one about the 80s US hardcore scene, loads of really interesting stuff in there:
http://www.amazon.com/American-Hardcore-History-Steven-Blush/dp/0922915717
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RE: 2008 workout log - Mar. 12 2008 15:50:52
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Raskolnikov
Posts: 2223
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Weds March 12th 2008
DEADLIFT
51kg x10
71kg x5
91kg x5
100kg x3
^warm-up
110kg x5
110kg x5
110kg x5
110kg x5
110kg x5
BENT-OVER ROWS
51kg x10
71kg x10
^warm-up
94kg x8
94kg x8
94kg x8
BARBELL CURLS
42kg x10
43kg x10
44kg x10
I've been looking forward to this session all week
All five sets at 110kg for deads felt quite easy, will add another 2kg on next time
Getting used to the sumo stance - in fact it feels a lot more natural than conventional
As I'm using standard 20kg plates, which have a smaller diameter than olympic ones, I'm using a couple of blocks (actually some old A-Team and Action Force annuals!) so that the bar is at the correct height
Picked up a couple of books just now in a charity shop that looked interesting, one of which being 'Incest' by the Marquis De Sade - got a couple of raised eyebrows from that one! God knows what these people would do when confronted with some of the stuff out there on the internet Not that I'd know anything about that, obviously 
Today's tune: 'Sugar Kane' by Sonic Youth
http://uk.youtube.com/watch?v=SK7cKUNw9zI&feature=related
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RE: 2008 workout log - Mar. 14 2008 15:07:41
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Raskolnikov
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Thanks dude 
I've always tried to keep my barbell rows weight fairly close to my bench weight. Mainly because I don't want any muscle imbalances but also because lats help a lot when benching by keeping you stable - so the stronger they are, the more it's likely to help your bench press. Everything's linked! 
My back's one of my better features. There's a bit of fat on my lower back but it doesn't look too bad really
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RE: 2008 workout log - Mar. 14 2008 15:25:28
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Raskolnikov
Posts: 2223
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Fri 14th March 2008
MILITARY PRESS
26kg x12
52kg x6
^warm-up
71kg x8
71kg x8
71kg x11
BARBELL SHRUGS
122kg x10
122kg x10
122kg x10
DUMBELL SIDE RAISES
2 x 14kg x10
2 x 14kg x10
2 x 14kg x10
REVERSE FLYES
2 x 14kg x10
2 x 14kg x10
2 x 14kg x10
Finished up with some arm circles and more shoulder dislocates
Went well. First two work sets of overhead pressing were pretty pedestrian. Still feel like I'm working well within my capabilities. Second set got to 8 and though 'sod it, I'll squeeze out 2 more'. Got to ten and thought I'd whack out another last rep, which was difficult but do-able So a bit heavier next time for sure
For the last two exercises with dumbells I might add a bit more weight next week
Song for today: 'Passing Complexion' by Big Black:
http://uk.youtube.com/watch?v=QKsw6xaw9n0
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RE: 2008 workout log - Mar. 14 2008 15:25:42
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cricket_fire
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quote:
Getting used to the sumo stance - in fact it feels a lot more natural than conventional
Same here dude! It's getting much easier each time I do them
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RE: 2008 workout log - Mar. 15 2008 13:22:40
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Raskolnikov
Posts: 2223
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Sat 15th March 2008
FRONT SQUAT
26kg x12
52kg x6
82kg x4
^warm-up
104kg x8
104kg x8
104kg x8
ROMANIAN DEADLIFT
104kg x8
104kg x8
104kg x8
*Hamstring stretches in between each set*
STANDING CALF RAISES
114kg x25
114kg x25
Shoulder dislocates 3x10 to finish up
Again, good workout. The anticipation of doing squats is probably worse than actually doing them. 104kg felt ok, if anything it felt like I could've got an extra rep out on each set. So onwards next week 
If I can get to 110kg+ for front squats it'll feel like I'm moving some real weight. Most I ever did was 116kg x5 back in April or May 2007
Another song: 'Steinbolt' by Squarepusher. Quite noisy:
http://uk.youtube.com/watch?v=uyw-_JxwFPY
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RE: 2008 workout log - Mar. 15 2008 14:07:32
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cricket_fire
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quote:
The anticipation of doing squats is probably worse than actually doing them
What the hell's wrong with squatting?!?!?
Nice workout Dan; I love the setup of your workouts
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RE: 2008 workout log - Mar. 15 2008 14:33:14
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Raskolnikov
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Cheers mate. In prefer to keep things short and sweet - make working out a joy rather than an ordeal, that's what I say. I remember when I started out a few years ago I was doing way too many isolation exercises, and I didn't really know what I was doing. Gradually I dropped a lot of them as I felt they weren't really doing all that much
As for squatting - nothing really! Just sometimes I think to myself: 'I'm going to squat down and stand up again with hundreds of pounds on my shoulders quite near my windpipe, my lungs are going to start to burn near the end of the set... *WHAT* AM I DOING?!'... but then I realise that's the fun of it
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RE: 2008 workout log - Mar. 17 2008 13:06:28
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Raskolnikov
Posts: 2223
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Mon 17th March 2008
BENCH PRESS
26kg x12
52kg x6
82kg x4
^warm-up
98kg x8
98kg x7
98kg x7
INCLINE BENCH PRESS
80kg 1x9
80kg 1x8
80kg 1x8
CLOSE GRIP BENCH
74kg x8
74kg x7
74kg x7
Second and third sets of flat bench I decided to leave at seven reps. Likewise doing close-grip bench
First set of incline bench I lost count and ended up doing a bit more
Not bad, considering I didn't feel 100% into it. I think I can attribute this to:
a) not getting as much sleep as I'd have liked over the last couple of days
b) reduced food intake due to being skint atm 
c) feeling slightly apathetic generally
But still glad to be pushing closer to the coveted 100kg bench
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RE: 2008 workout log - Mar. 17 2008 17:21:19
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Raskolnikov
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I've just dug (digged? Can't remember if it's a regular or irregular verb ) out my paper training log and had a look at what my lifts were back in November, when I started training again after a few months off
This is for the week beginning 5 / 11 / 07 (so about 4 months ago):
Flat bench: 80kg 3x8
Incline bench: 62kg 3x8
Close-grip bench: 55kg 3x8
Deadlift: 120kg 5x5 (lifting less now, but in my defense have had an injury related setback and a switch of technique)
Bent over rows: 80kg 3x8
Military press: 60kg 3x8
Barbell shrugs: 100kg 3x10
Front squat: 90kg 3x8
SLDL: 90kg 3x8
Quite pleased with progress, but of course there's always room for improvement
I have another notepad somewhere that has details from around 2 years ago, if I find it I'll post some bits from that
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RE: 2008 workout log - Mar. 17 2008 18:34:44
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T_Dawg Jack
Posts: 1027
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quote:
ORIGINAL: Raskolnikov
I've just dug (digged? Can't remember if it's a regular or irregular verb ) out my paper training log and had a look at what my lifts were back in November, when I started training again after a few months off
This is for the week beginning 5 / 11 / 07 (so about 4 months ago):
Flat bench: 80kg 3x8
Incline bench: 62kg 3x8
Close-grip bench: 55kg 3x8
Deadlift: 120kg 5x5 (lifting less now, but in my defense have had an injury related setback and a switch of technique)
Bent over rows: 80kg 3x8
Military press: 60kg 3x8
Barbell shrugs: 100kg 3x10
Front squat: 90kg 3x8
SLDL: 90kg 3x8
Quite pleased with progress, but of course there's always room for improvement
I have another notepad somewhere that has details from around 2 years ago, if I find it I'll post some bits from that
That's some excellent progress mate. The pressing is exceptionally strong. I have no doubt as the weeks go by training the sumo deadlift you will greatly surpass the level at which you were at whilst pulling conventional.
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RE: 2008 workout log - Mar. 17 2008 23:13:36
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Raskolnikov
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quote:
ORIGINAL: kerr616
i love looking back at old weight lifted mate
i record all of mine in a book and am in book 1 of 1 so i have lifts going back to 2006 which are good to look back at for a laugh
sorry i have not popped in sooner but i have been too busy getting warnings and pi55ing people off
nice work, keep it up
No worries mate, sounds like you've been quite busy!
quote:
ORIGINAL: fun meter
Some decent progression, been keeping an eye on your journal as I like your routine. Will continue to as well, keep it up...
Many thanks for popping by. Just noticed you've started a journal yourself so I'm going to have a look in a minute
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RE: 2008 workout log - Mar. 19 2008 13:51:10
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Raskolnikov
Posts: 2223
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Weds 19 March 2008
DEADLIFT
52kg x10
71kg x5
91kg x5
101kg x3
^warm-up
112kg x5
112kg x5
112kg x5
112kg x5
112kg x5
*hamstring stretches before each working set*
BENT OVER ROWS
51kg x10
71kg x10
^warm-up
95kg x8
95kg x9
95kg x8
BARBELL CURLS
44kg x10
44kg x10
44kg x10
Bit of body english on the last set of curls
Good session, went quite well. Will add another 2kg for deads next week. Still liking the sumo stance, really getting into it now
No song today, instead here's Henry Rollins ranting about modern music:
http://uk.youtube.com/watch?v=AyRDDOpKaLM
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RE: 2008 workout log - Mar. 19 2008 14:37:55
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wysiwyg
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quote:
BENT OVER ROWS
51kg x10
71kg x10
^warm-up
95kg x8
95kg x9
95kg x8
lol you're second warm up set is heavier then my last set (after the arm up's) i'm very impressed with them, i know i keep mentioning them but i am that impressed
and yes what you posted in my journal was correct (on the hush though)
are we talking barbell or zbar for the curls? i'm assuming bb but wither way these are also impressive
have i previously asked the question about pulls/chins/lat pulldowns?
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