Bookmark this thread:     |
Login  | |
|
RE: "Oh yes, we all float - and when you're down h... - Feb. 28 2008 12:03:12
| |
|
T_Dawg Jack
Posts: 1027
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: offline
|
quote:
ORIGINAL: Raskolnikov
quote:
ORIGINAL: T_Dawg Jack
Song for the day - Bad Brains - I against I
Awesome tune from an awesome band - 'Black Dots' has to be one of the best records ever released, still blows pretty much everything else away. Shame about all the stuff that's happened over the years
quote:
ORIGINAL: T_Dawg Jack
What I'm more pleased about is the £100 in amazon vouchers I've been given. Have just been poking around the site and looking at a few titles. If you were to reccommend an introductory book to the work of Noam Chomsky which one would you go with?
Anything else that you think's a must read(any genre and either fiction or non-fiction)?
Well he's written a great deal of stuff but I think a good place to start with Chomsky would be 'Understanding Power' as it gives a good overview of a lot of the arguments he's made over the years. It also touches a bit on the work he's done in the field of linguistics (his day job), which is very interesting. It's transcripts from some of the many interviews he's done over the years and would serve as a good way in to the more densely academic work he's done:
http://www.amazon.co.uk/Understanding-Power-Indispensable-Chomsky-Noam/dp/0099466066/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1204153568&sr=8-1
'Manufacturing Consent' is the book that everyone has heard of, so that's a must read as well IMO. It's co-written with a guy named Edward Herman
A few other writers worth looking at:
John Pilger
Robert Fisk
Mark Curtis
George Monbiot
It's definitely useful and balanced to read advocates from the other side of the political spectrum too - the arguments made in these books are worth looking at:
Milton Friedman 'Capitalism and Freedom'
Friedrich Hayek 'The Road to Serfdom'
Adam Smith 'The Wealth of Nations' (a bit hard going at times as it was written in the 18th century)
Hope that's given you a few ideas
As for fiction, not sure what to suggest as I don't know the kind of thing you're in to, though IMO you can't go wrong with the classics
Cheers for that Dan. Understanding power is in the basket. I'll check out the others as well.
As for fiction I'll read most things, but I highly enjoy the works of Chuck Palahniuk(Fight club, Choke) and Bret Easton Ellis(American psycho, Lunar Park). So fiction with a dark social commentary really.
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Feb. 28 2008 16:49:29
| |
|
T_Dawg Jack
Posts: 1027
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: offline
|
28/02/08
ME Squat
I was feeling jittery driving to the gym and as I began to warm-up, past experience was telling one of two things would happen 1) I was about to have a major crash and extreme lethargy was going to set in, making the session unpleasant 2) I was going to have an absolute stormer of a workout. Today I was fortunate. Option 2 prevailed.
I felt very explosive during the warm-up sets I literally bounced up and down with 120kx2. At this point I told myself "step it up a gear". I had planned to put on 137.5k for 10x3. However, I put on the full 140k and went hell for leather.
Warm-up:
1) 20 Bodyweight squats.
2) 10 body weight squats into vertical jump.
Squat
Barx10
60kx6
100kx3
110kx2
120kx2
130kx1
160kxwalout
190kxwalkout
140kx10x3
3 plates aside for 10x3. **** yeah!.
B) Leg Press
5x10@200k
The first two sets felt a bit dodgy. I was placing my feet to low on the platform. As a result I wasn’t able to go very deep and my lower back felt a bit pressured.
For the next 3 sets, I placed my feet as high as I could go so as only my heels were on the platform. This enabled me to go nice and deep and alleviate the pressure on my back.
Still not going particularly heavy with these. However, I'm making a conscious effort to go slow on the eccentric, pause in the bottom position and explode on the concentric. I've read of lifters having good success with paused leg presses helping them break the floor with the deadlift. So I'll continue to include these.
C) Single-leg DB RDL's.
10kDb'sx8
15kDB'sx10
22.5kDB'sx10
First set was just a warm-up really. 2nd set with 15k was actually the best set, I hit the groove nicely. For the 3rd set I probably went a bit too heavy. I let the DB's drift a little too far forward and my balance wasn’t as good as previously. Not to worry though. I don’t do enough single-leg work and this was a nice way to end the workout.
Comments:
I really am chuffed with what I did with the squat today. Last week I was musing 'Should I drop the weight and up the volume, or up the weight and decrease the volume'. Well I upped the weight and maintained the volume. Leap and the net will appear!.
Musnt get complacent though. I still have a massive amount of work to do before my squat will become respectable.
Song for the day: Sick Of It All - Never measure up
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 1 2008 23:23:17
| |
|
T_Dawg Jack
Posts: 1027
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: offline
|
1/03/08
ME Bench
A) Barbell bench
Barx8
60kx6
80kx3
100kx2
110kx1
115kx5
115kx5
115kx5
115kx5*(Incompetent spotter didnt remove his hands from the bar. Despite my explicit and detailed instructions pre-lift!. As much i would have liked to yelled "HANDS OFF!" he stopped his workout to help me, so I guess I should be greatful nontheless.
115kx5*(More drama!. I succesfully completed all 5 reps. However, after the balls-out effort of the final rep I went to rack the bar only to miss and overshoot the left upright and have one side of the bar crash to the floor behind me! I felt rather embarrased not to mention my left shoulder nearly went with it!.
Note: Tri's were absolutely fired. During the 2nd set i'd already felt like i'd put them through twenty. It must of been because of the highish-volume of board pressing on Tuesday.
B) Corner rows
4x10@80K including bar
Elbows, tris and rotarcuffs felt completely knackered making all sets quite painful.
C) Face Pulls
5x10@25k
Meh.
Comments:
My limbs feel in tatters. Need to rest!. Lucky escape earlier!
Song for the day: Suicidal Tendencies-How Will I Laugh Tomorrow
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 1 2008 23:26:01
| |
|
Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
Status: offline
|
Hiya mate.
How do you rate the walkouts for your squats? I remember reading somewhere in here you said it was good for CNS disinhibition (sp?)?
Looks quite interesting 
_____________________________
Ak's Journal
200kg Deadlift
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 1 2008 23:32:28
| |
|
T_Dawg Jack
Posts: 1027
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: offline
|
quote:
ORIGINAL: Ak_88
Hiya mate.
How do you rate the walkouts for your squats? I remember reading somewhere in here you said it was good for CNS disinhibition (sp?)?
Looks quite interesting
Hi Ak_88, thanks for dropping in!.
I think there a good confidence builder. If your working with 5,3, singles etc it really helps to have felt a supermaximal load on your shoulders before you work sets. It will get rid of the 'oh,**** this is heavy' feeling you get when attempting heavish weights. 140k feels light after holding 190k for 10 seconds. Give it a try. You could use it for bench as well.
Chad Waterbury wrote an article going into the science of it a few years back. I'll see if I can find it.
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 1 2008 23:33:52
| |
|
Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
Status: offline
|
Nice one mate - cheers.
I'm due to squat tommorow so i may give it a go - need to see how my back feels in the morning mind you, bit of yip the last 2 days 
_____________________________
Ak's Journal
200kg Deadlift
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 1 2008 23:42:41
| |
|
T_Dawg Jack
Posts: 1027
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: offline
|
quote:
ORIGINAL: Ak_88
Nice one mate - cheers.
I'm due to squat tommorow so i may give it a go - need to see how my back feels in the morning mind you, bit of yip the last 2 days
Aye, take it easy. Jump remember push your abs out and drive through the heels  .
Seriously though, do take care.
http://www.t-nation.com/article/bodybuilding/primed_for_muscle&cr=
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 1 2008 23:43:29
| |
|
Ak_88
Posts: 10378
Joined: Nov. 6 2005
From: Chelmsford, Essex
Status: offline
|
Awesome - i'll have a read tommorow, cheers buddy
_____________________________
Ak's Journal
200kg Deadlift
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 2 2008 7:01:42
| |
|
cricket_fire
Posts: 4506
Joined: Oct. 9 2004
From: Ontario, Canada
Status: offline
|
That spotter should be eliminated 
I've found the same thing you're talking about with suited squats. Since working in it quite a bit, I can now easily walk out weight that felt like a tonne of bricks before!
_____________________________
Awaken the Insanity; Embrace the Pain
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 3 2008 16:11:40
| |
|
T_Dawg Jack
Posts: 1027
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: offline
|
03/03/08
ME Deadlift
Week 7 OJ Deadlift routine
Warmup:
A)Single-leg DB RDL's x1x10@10kDB's
B) Bodyweight squatsx10
C) Power cleans x1x4 @60k
Deadlifts (belt-less)
100kx5
140kx4
160kx1
180kx1
200kx1
210kx2x2 PR
Yes!, everything went to plan. My form was half decent as well, lot's of leg drive off the floor and a nice push thorugh of the hips to lockout. First time I've doubled 210k and the first time I've dont it without a belt. 220k will be mine in two weeks!.
My left shoulder is feeling a bit niggley, after hyperextending it on Saturday, I felt some during lockout.
No assistance i.e. platform pulls or rack lockouts. I'll be doing speed pulls next week and be attempting, no wait.......OWNING! 220k in a fortnight. So I do not wish to burn out.
Pullthroughs
25kx12
25kx12
30kx12
35kx12
Meh.
Leg curls
25Kx5x8
Yawn.
Back extensions
BWx3x15
Some core work at last, haha.
Comments:
Right, I am thorughly cream crackered and my left shoudler was giving me grief driving home.
I may take tomorrow off, I shall see what state I am in tomorrow morning. I am due for a back-off/de-load week anyway.
Song for the day: Social Distortion - Ring Of Fire
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 3 2008 16:17:51
| |
|
Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
Status: offline
|
Deads look nice and strong there Jack, you'll soon have the coveted 5 plates per side under your belt
Hope you haven't seriously hurt your shoulder, play it by ear mate
_____________________________
"I would never die for my beliefs because I might be wrong" - Bertrand Russell
My training log
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 3 2008 16:43:35
| |
|
cricket_fire
Posts: 4506
Joined: Oct. 9 2004
From: Ontario, Canada
Status: offline
|
Very nice brother. 210 for a double beltless - 220 is deffinalty yours!
_____________________________
Awaken the Insanity; Embrace the Pain
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 6 2008 16:33:55
| |
|
T_Dawg Jack
Posts: 1027
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: offline
|
06/03/2008
ME Squat
Warm-up:
i) Bodyweight squatsx15
ii) Body weight squat into vertical jump x10
Olympic ATG Squat (Belt-less)
barx10
60kx6
100kx5
110kx2
120kx2
130kx1
160kxwalkout
190kxwalkout
142.5kx3x10
Only an extra 2.5k from last week, but Christ, did I ever feel it. Some sets were more technically sound than others. I think on set 3 or 4 I ended falling forward about half-way up and ended stepping forward with one foot to stabilise myself and prevent from falling over. 2nd rep of set number 6 I ended up doing a full on good morning, I must have let my elbows and/or upper back relax…either way I’m not sure of the exact technicality of why it happened, but it did.
Perversely sets 8,9 and 10 were probably the most technically proficient. Despite feeling drained and nervous that I wasn’t going to get through those final sets. I was running a mental commentary to myself on all the things I needed to be doing to ensure I would be successful. ‘Upper back tight……..elbows pointed down and being pulled forward……….belly filled with air and abs braced……..stay tight on the descent and explode out of the hole’. There always loads to remember during this lift!
Leg press
3x10@220k
Upped the weight from last week, dropped the volume a bit.
I wasn’t totally happy with the depth achieved on some reps. However, going too deep seems to compress my lower back. Next week I’ll have a play around with the seating position to try and see if I can achieve more comfort from that perspective.
Quads fried all the same though.
Single-leg RDL
7kDB’sx10
12.5kDB’sx10
10kDB’sX10
Bah!, just went through the motions here TBH. I was rather cream-crackered by my aforementioned exertions and trying to concentrate and balance myself on one leg and perform the movement with a degree of competency proved a rather strenuous endeavour.
Conclusion: My work capacity is poor and I need to improve it.
Comments:
Strength appears to be there for the squat, it’s just a case of hitting the correct groove. I’m going to attempt 145k for next week, that will be a battle for certain.
Regarding work capacity, I’m going to try bringing this up via GPP work on my off days. Ideally I’d do sled-dragging, keg carries/tosses, farmer’s walks etc. Unfortunately I have limited resources, space and training partners. However, I shall see what I can come up with to overcome these facets.
Song for the day: Minor Threat - Filler
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 6 2008 16:57:02
| |
|
cricket_fire
Posts: 4506
Joined: Oct. 9 2004
From: Ontario, Canada
Status: offline
|
I love the setup of your workouts
Re the falling forward on squats; do you pull your elbows under the bar? This might help, keeping them down rather then flared out behind you can really help with falling forward
_____________________________
Awaken the Insanity; Embrace the Pain
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 6 2008 21:56:27
| |
|
T_Dawg Jack
Posts: 1027
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: offline
|
quote:
ORIGINAL: cricket_fire
I love the setup of your workouts
Re the falling forward on squats; do you pull your elbows under the bar? This might help, keeping them down rather then flared out behind you can really help with falling forward
Alright Keenan,
Yes, letting the elbows sub-consciously flare out was what I think was causing me problems during the earlier sets. I thought to myself, 'something is amiss here' , especially as my legs didnt feel especially tired(all things considered). So for those last few sets I made a real effort to bring them perpendicular to the bar. I think pulling your elbows down + forward AND maintaining tightness in your upper back is as strenuous as the squat movement itself at times!
To quote Jim Wendler:
'You think you setup is tight?, get tighter!'
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 7 2008 0:43:01
| |
|
cricket_fire
Posts: 4506
Joined: Oct. 9 2004
From: Ontario, Canada
Status: offline
|
I don't think my setups even CLOSE to being tight enough; and it's far tighter then your average gym rat haha.
When training with the Canadian Metal Militia guys, they said your setup on the bench should be so tight it hurts 
_____________________________
Awaken the Insanity; Embrace the Pain
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 7 2008 1:04:27
| |
|
T_Dawg Jack
Posts: 1027
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: offline
|
quote:
ORIGINAL: cricket_fire
I don't think my setups even CLOSE to being tight enough; and it's far tighter then your average gym rat haha.
When training with the Canadian Metal Militia guys, they said your setup on the bench should be so tight it hurts
You trained with MM guys? That's cool as fcuk!
Could you give me a breif overview of their training methods? I hear they do a s**t load of volume.
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 7 2008 1:55:11
| |
|
cricket_fire
Posts: 4506
Joined: Oct. 9 2004
From: Ontario, Canada
Status: offline
|
It wasn't with Burns and Crawford; I trained with the Canadian branch. Bruce Mcintyre and Steve Wisemen.
I'm not sure on their current methods, but what we did was:
-warmed up raw
-worked up to a max single in our shirts, using a bunch of sets in between
-next we worked boards until I thought my triceps were dead. I think it was mainly a 4-board we worked off, but we did a couple different heights. These were up to a max triple
-onto rack lockouts, for 5's, then we did a few 3's
-then everyone branched off on their own; Bruce did lots more lockouts. Steve and I did band pushdowns and facepulls, and Shawn (the guy I went up with) did a bunch of kettlebell swings
It was really a sick day. Coming into that, my best shirted press was 315; with their help I hit 350 that day . I'm actually going to be doing a routine based similar to this, but less volume (training like they do, you NEED a deload week every 3-4 weeks, and I'd rather keep going haha).
On my shirt day, I'll:
Sometimes get into the shirt to a 1rm, sometimes not
High rack lockouts 3rm
3board for a tonne of 5's and 3's
Band Extensions
Front Raise
Upper back stuff
Then on raw day it'll be:
Raw bench 3 working sets to a 3rm, then back down, 2 working sets to a 5
Mid-Range rack lockouts for 5's
DB Bench
Band Extensions
Upper back work
Here's a link to a basic template of their training:
http://www.metalmilitia.net/index_files/Page517.htm
and here's a raw bench routine Sebastian made up:
http://usmcom.proboards92.com/index.cgi?board=metalmilitia&action=display&thread=1146254729
_____________________________
Awaken the Insanity; Embrace the Pain
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 8 2008 16:58:00
| |
|
T_Dawg Jack
Posts: 1027
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: offline
|
Date: 07/03/08
Movement: ME Bench
Intended goal of training session: 120k 5x5
Current Mood: Infuriated! 
Today was a complete and utter cluster fcuk of a 'training' session.
I'll start of by saying that I have been thinking about this session all week. After last week's performance of 115k for 5x5 without a spotter, I told myself that 120k for 5x5 was defiantly doable. For the last 3 days I've been ensuring I've had a decent nights sleep and managed to eat decently.
Hell I even skipped my upper body session last Tuesday, to ensure I was fully rested!
I warmed up with:
Barx15
60kx6
80kx3
Everything seems normal. Bar speed if fine, joints feel okay.
100kx2
Hmmm.......something is amiss here. Triceps feel a bit unusually sore.
110kx1
WTF?? tri's are burning. “But..but....but.....why?.”
120kx5
Holy hell. "It burns! It burns!"
120kx5
I got this set in by the skin of my teeth. By now my tri’s felt like someone had pumped them full of air and was trying to burst them with semi-hot iron.
120k0
Nothing. Nada. Zilch. My triceps felt literally……….empty. Just trying to flex my tri's was unbearably painful.
I sulked around the gym for next 10 minutes, sat down on various benches and machines, got up again all the while muttering profanities under my breath. It was pathetic.
I tried to do a few different exercises after this period of loathing was over. Seated cable rows and ext. rotations proved too uncomfortable.
The only form of exercise which didn’t cause me distress was the ol’barbell curl, so I did 3x10 for that. After that I did a few sets of hammer curls. Then left.
Sat here typing this, there still giving me grief 3 hours later.
Comments: I’ve tried to come up with a few theories on how this happened today.
1) My triceps are well and truly over-trained as a result of accumulate fatigue via benching hard two times a week. I could need to take 10 days off from pressing movements. This seems a little extreme though.
2) I’ve been neglecting elbow flexion work e.g.bicep training. Now, I don’t like adding in superfluous arm work, however I suppose it can swing the other way to, with neglecting them completely causing an imbalance at the elbow.
3) I’m not taking utilising sufficient recovery methods. I have been hammering my tri’s over the last few months. Maybe I need to introduce Cryotherapy(Ice massage) on some body parts. Also adding in feeder/recovery sets on my off days e.g band pull aparts, pull downs, push-ups etc.
4) I need to pay more attention to PWO nutriton. I’m just using chocolate milk at the moment(cutting edge stuff!) due to budget constraints and an attitude of 'I'm not a bodynuilder, I shouldnt overly concern myself with this facet'. Maybe I’ll need to invest in some BCAA’s and maybe a special PWO hybrid formula such as Biotest’s Surge (I used this some years ago and I remember getting some good strength+mass increases).
Other than that, I am at a complete and utter loss as to what transpired today.
Song for the day:Napalm Death - Suffer The Children
Cause I'm pissed off.
< Message edited by T_Dawg Jack -- Mar. 8 2008 17:02:59 >
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 8 2008 22:35:14
| |
|
Raskolnikov
Posts: 2223
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
Status: offline
|
Sorry to hear you had a bad session Jack. Sometimes if it's not going too well it's best to just cut your losses and go and do something else. It sounds like you spent the whole week looking forward to it too
Hopefully next time it'll be a good 'un
Whenever I have a naff session it always seems to be bench for some reason
_____________________________
"I would never die for my beliefs because I might be wrong" - Bertrand Russell
My training log
| |
|
|
Printable Version
MP Max from myprotein.co.uk® - Great tasting high quality supplements direct to you from the leading online manufacturer and supplier in the UK. Why pay more?
New Messages
No New Messages
Hot Topic w/ New Messages
Hot Topic w/o New Messages
Locked w/ New Messages
Locked w/o New Messages
Post New Thread