Bookmark this thread:     |
Login  | |
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 8 2008 23:20:22
| |
|
cricket_fire
Posts: 5026
Joined: Oct. 9 2004
From: Ontario, Canada
Status: offline
|
Usually an awsome workout will follow a terrible one 
If your triceps are truely over tired, but you don't want to take a week off, maybe just do a deload week. Either ME lift with no assistance or (my favourite) no ME lift, but keep assistance, is a good way of recovering, without feeling like you're not doing anything.
_____________________________
Strength - Power - Hate
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 10 2008 17:26:16
| |
|
T_Dawg Jack
Posts: 1270
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: online
|
10/09/08
ME Deadlift
Week 8 OJ Deadlift routine
A) Speed pulls at 85% of 1RM
60kx6
100kx6
140kx1
160kx1
187.5kx1
187.5kx1
187.5kx1
187.5kx1
187.5kx1
Just like a fortnight ago; felt drained, unfocused and generally lethargic. At the moment I appear to be having a good day one week, and a crap one the next and so forth. However, the crap days are convenientley occuring on the sub-maximal training days, so I suppose that's a bit of a saving grace!
Form didnt feel terribley good today, defienetly wasnt explosive. I think the general low feeling didnt help though and was the primary reason for this.
B) Rack pulls 18"
100kx5
140kx3
180kx1
200kx1
220kx1
240kx1 PR (of sorts)
I got it...just. Think I managed to hold on for all of one second at lockout.
C) Pull throughs
30kx1x15
35kx2x15
Toasted hams, glutes and lower back nicely.
D) Tricep pulldwons
5kx1x100
You may rememeber I am having tricep recovery issues. Just did this to get some bloodflow to them.
Comments:
Got a bit of 2nd wind when the rack pulls started to get heavy. So am glad I managed to achieve something during this session other than feeling sorry for myself.
That's the OJ deadlift program run through. Next week will be the big attempt on 220k
I have managed:
210k Platfrom pull of 42 block with belt
210k for 2x2 off the floor sans belt
240k from just below the knee
Therefore:
No excuses!
I'll have to ensure I get sufficent sleep Sunday night and get plenty of kcals in over the weekend and Monday morning.
Note: Cyrotherapy perfomed on triceps post-session, followed by a temparture contrast shower. Time to start embracing recovery techniques.
Song for the day: Flogging Molly - Requim for a dying song
< Message edited by T_Dawg Jack -- Mar. 10 2008 20:08:07 >
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 10 2008 17:29:38
| |
|
cricket_fire
Posts: 5026
Joined: Oct. 9 2004
From: Ontario, Canada
Status: offline
|
No song of the day? 
Sucks to hear about the bad workout pal. Try and keep an eye on every happening around these workouts - added stress, maybe too un-stressed, no sleep, too much sleep, changes in diet, etc.
On the brightside, a pr's a pr, no matter how long it was held 
< Message edited by cricket_fire -- Mar. 10 2008 17:30:04 >
_____________________________
Strength - Power - Hate
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 10 2008 17:37:33
| |
|
T_Dawg Jack
Posts: 1270
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: online
|
quote:
ORIGINAL: cricket_fire
No song of the day?
Awww...crap, forgot about that. Time to get youtubing, give me 10 mins .
Sucks to hear about the bad workout pal. Try and keep an eye on every happening around these workouts - added stress, maybe too un-stressed, no sleep, too much sleep, changes in diet, etc.
Yes, I think erratic sleep patterns is where the blame lies, this last week has been all over the place. I work evenings with differing finishing times, so when I get to bed is not laways linear unfortunatley. I get up anytime between 8 and 11, so am going to try and be consistent with waking up at a set time.
On the brightside, a pr's a pr, no matter how long it was held
LOL...damn straight
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 11 2008 23:47:15
| |
|
T_Dawg Jack
Posts: 1270
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: online
|
11/03/08
Bench Assistance
At last! A decent workout! After two crap sessions on the trot it was refreshing to walk out the the gym feeling pleased with myself.
A) Two-board press
60kx6
80kx3
100kx1
110kx8x3
These went pretty much the same way as a fortnight ago. 1st set I was just getting into it. 2nd set fell out of the groove a little as the boards shifted(stuffed under my jumper lol) halfway through the set and threw me off a little. 3rd set was perfect, form spot-on, all reps paused and explosive, edged towards failure nicely on the the last rep. Job done
Tri's gave me no trouble whatsoever either. I am VERY pleased about this.
B) Seated DB shoulder press
32.5kDB'sx3x10
3 sets of 10. These were hard. Having not done for high reps for awhile.
C) Seated DB rows (Elbows out)
12.5kx7x7
Went VERY strict with these. Kept the elbows flared to really target the upper back. Used scapular retraction instead of pulling with the arms to get a good contaction. Help for 2 seconds at the top part of the movement. Upper back nicely mushed.
D) DB Hammer curls
12.5kDB'sx10
15kxDB's10
17.5kDB'sx6
10kDB'sx8
Bicep Blast!
Comments:
Solid upper boy today. Achieved exactly what I wanted, left gym happy. Triceps didnt let me down, recovery methods must be working. Good.
Cyrotheraphy perfomed on arms and shoulder as soon as I got home.
Song for the day: Black Flag - TV Party
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 11 2008 23:48:47
| |
|
cricket_fire
Posts: 5026
Joined: Oct. 9 2004
From: Ontario, Canada
Status: offline
|
Very very nice work brother!
_____________________________
Strength - Power - Hate
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 11 2008 23:52:51
| |
|
T_Dawg Jack
Posts: 1270
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: online
|
quote:
ORIGINAL: cricket_fire
Very very nice work brother!
Thanks mate!. Squatting on Thursday, let's hope I can repeat the process!.
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 12 2008 15:26:25
| |
|
Raskolnikov
Posts: 2224
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
Status: offline
|
Good to see your triceps are back up to speed again 
Board presses - I presume these are to enhance lockout strength while benching? How high off the chest does two boards work out roughly?
quote:
ORIGINAL: T_Dawg Jack
Song for the day: Black Flag - TV Party
Good tune!
"We'll pass out on the couch - ALRIGHT!"
_____________________________
"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. 12 2008 18:10:57
| |
|
cricket_fire
Posts: 5026
Joined: Oct. 9 2004
From: Ontario, Canada
Status: offline
|
Dan - Boards are mainly used for lockout strength, and to learn the groove of shirted benching. Loads of guys just throw the bar down the boards, tucking elbows like mad. This guy does it similar:
http://www.youtube.com/watch?v=KcDjn6T4bMU
They can also be used for tricep hypertrophy - my roommate's doing loads of 8's off my 3-board with great success so far.
Each boards is made of a 2x6, so a 2-board is 4"
_____________________________
Strength - Power - Hate
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 17 2008 21:54:13
| |
|
T_Dawg Jack
Posts: 1270
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: online
|
17/03/08
ME Deadlift
60kx5
100kx3
140kx3
160kx1
180kx1
200kx1
220kx1
Job done.
Sick of it all - Scratch the Surface
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 17 2008 22:33:40
| |
|
cricket_fire
Posts: 5026
Joined: Oct. 9 2004
From: Ontario, Canada
Status: offline
|
Nice pulls brother!
_____________________________
Strength - Power - Hate
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 17 2008 22:40:36
| |
|
T_Dawg Jack
Posts: 1270
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: online
|
quote:
ORIGINAL: cricket_fire
Nice pulls brother!
Cheers Keenan! It went up pretty well!.
I got a vid of it and all. However I've spent the evening looking for my USB cable, which has done a complete disappearing act! So I cant upload it! 
I'll go to PC world tomorrow morning to see If I can purchase a new one.
Note: My last two sessions were marred by somewhat extensive travel over the last 4 days. I'll do a complete write up when I get the time, though be warned it'll mostly just be excuse-making!.
< Message edited by T_Dawg Jack -- Mar. 17 2008 22:43:28 >
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 17 2008 22:48:05
| |
|
DrRick
Posts: 1196
Joined: Apr. 24 2006
Status: offline
|
Good PB. I'm new here, nice to see Olly's routine working for somebody else. (It got me to my first 200kg pull!) I notice you're only doing assistance on the speed weeks, which I think is not a bad idea. The routine as written is just brutal for anybody who's also squatting seriously, not something Olly was ever all that fond of ;).
I would just put the bad week on the bench out of your mind and forget about it. If it happens again, then you need to start looking at your tricep volume and recovery, but for a one-off don't worry.
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 17 2008 23:10:13
| |
|
Raskolnikov
Posts: 2224
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
Status: offline
|
220kg! Nice Looking forward to seeing the video
_____________________________
"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. 19 2008 0:35:15
| |
|
T_Dawg Jack
Posts: 1270
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: online
|
Right, apologies for the lack of updates. These last 4 days have been somewhat hectic. On Thursday I travelled up to Waterloo, got across London to Fenchurch street and got a train from Fenchurch street to Benfleet in Essex to stay with my father for the evening. Friday I was back into 'saaawf' London (Greenwich) to meet with a potential employer. Travelled back on the Saturday which should only have taken a morning but ended up taking most of the afternoon as well. I got back home at 4.45 only to leave again for work at 5. As I didn’t get a chance for a workout on Saturday morning, I managed to get to the gym around 4pm today Gym is only open from (4-6 on Sundays).
Note: Please feel free to skip over the following and get down to the part where I actually log the (poor)workouts. However, i'd thought i'd include the below because it is contextual I suppose!
Thursday evening me and my dad went out and got a bit of dinner at our local. After awhile a few famillar faces turned up, some of who I haven’t seen in nearly a year, so it was nice to catch up. Now then, I consider myself pretty much a non-drinker these days and haven’t had a drink since November and I haven’t been drunk in over a year. What with all the craic occurring, I eventually relented to the sustained offers of a pint, telling myself this was somewhat of an occasion and should indulge. Unsurprisingly after 4 pints and a shot of Jagermeister(not my idea, honest guv!) I was rather tipsy and rightfully called it an evening. Getting home and subsequently preparing for bed, I attempted to nullify any potential for a hangover in the morning, methods: I drank two pints of water, made myself some toast, ate a few handfuls of raw spinach and grilled some pork chorizo burgers I found in the fridge. Satisfied with my anti-hangover precautions, I turned in. Within 10 mins I felt my stomach turning. Within 15 mins felt something rising up my oesophagus? Within 20 minutes I was running in the direction of the bathroom. BLLAAAARRRGGGHHHH!!!!!!!
You.
Tit.
I guess I had severely underestimated what the effect of 5 pints of Newcastle Brown and a shot of Jagermeister would have on a body that hadn’t consumed any alcohol in 5 months. Crawling across the bathroom floor and propping myself up against the wall I couldn’t help but chuckle to myself at the state I was in. Making sure I’d vomited out what was left of those chorizo burgers I had few more sips of water and hopped back into bed, hoping sleep would occur soon
I awoke around 8 o'clock Friday morning feeling like I’d be run over like a train.
I was feeling like ****.
Now realise this, you don’t drink for an age and the one evening you decide to let loose you have a meeting in the morning with potentially new and exciting job in the pipeline. Yep, sometimes I wonder how I've managed to make it this far without wandering aimlessly into traffic.
Undeterred I caught a 10.30 train to Fenchurch street and from there hopped on the Docklands Light-Railway to rainy Greenwich. The man I was meeting (Richard) had been introduced to me by my dad a couple a years ago, when I tagged along with him to a meeting the two were having in a West End boozer (which name escapes me). Richard is big hardcore and punk fan and as such we got on like really well, him sharing my opinions with what the current hardcore scene has to offer. Richard owns and operates Cadiz records. As you can see they distribute stuff from loads of labels (including my dad's old label, Grand Rec). A few months previously during one of their meetings, Rich enquired to my dad what I was doing with myself, he mentioned that I'd been drifting a little and working a couple of driving jobs (all true). He mentioned he might have an opening for an admin position in May, and if I would like a day in the office, which would serve both as an interview and a chance to see if I got on with the work. Hearing this a few weeks ago, I jumped at the chance.
Now I was in Greenwich today not to do the interview, but to have lunch with the bloke and catch up and give me a run-down of what I would be doing. Bearing in my mind I still felt a little worst for wear and not in the most sociable of moods anyway, I met Richard at his office, exchanged pleasantries and proceeded to a nearby themed Spanish tapas bar. Our 'meeting' consisted of a few bottles of red wine for him and 4 bottles of San Miguel for me. I though it would be rude to decline alcohol and despite my current condition sank and put a dangerous amount of faith in the 'Hair of the Dog' theory. It was quite funny really, Richard (who had by all accounts, a very stressful week) was just going on about how fcuked the music industry was and that there's 'far too many ****ers about for my liking'. Nonetheless it was an interesting, funny and very informative couple of hours. He say's he'll be in contact with me and I'm to e-mail him by CV so he put it on file and tart it up a bit (he said he would send it out to a few other contacts as well, but that's a long shot).
After our meeting I got across London again and joined the thousands of suits onboard a train heading along the south-east Essex commuter belt. I left around 10'ish the next morning. A somewhat productive two day's experience, all things considered.
Now that you've heard the excuses, here are the actual 'workouts':
13/03/08
ME squat
My train was at 12, so I was at the gym for when it opened at 9.30. How did the workout go? Terribly. I was up at 6.30 only having 4 hours’ kip at most.
This is how it went:
A) Oly Squat (Thursday)
Barx10
60kx5
100kx3
110kx2
120kx2
130kx1
160kxwalkout
190kxwalkout
145kx2 by the skin of my teeth
145kx1
140kx1
Felt fatigued just warming up by the time I got to my first working set, I knew there was no way I was going to get through 10x3. I'd run it successfully for two weeks now and I knew running for a 3rd plus a weight increase was pushing it.
And that was it really, I had my mind on other things and just wasn’t into it from the outset. I wasn’t in the mood to do anything else. Hey-ho.
Comments:
I should have de-loaded from the start. Perhaps should have gone for 120k for 3x8-10. In fact that's what I'll do next week.
16/03/08 (Sunday)
ME Bench
After the previous 3 days of travel, poor nutrition and a lack of sleep. I knew going into the gym today that things were not going to run optimally. The aforementioned facets notwithstanding, I still set myself the lofty target of 120k Bench for 5x5. This is how things went down:
Bench
barx10
60kx6
80kx3
100kx3
110kx1
120kx3(+2reps assisted)
120kx4(+1rep assisted)
120kx3(+2reps assisted)
As predicted strength decrease occurred. I suppose I could have forced out 2 extra sets, but I don’t think that would have been a good idea as I was already deep into failure. Also I shall be attempting the 220k deadlift tomorrow, so I shall need to leave something in the tank!!
B) ext Rotations
3x8@7kDB's
Meh.
Comments:
Like on Saturday night I had to rush to work this evening, so this was all I had time to do (just as well really). It's a shame these last two sessions haven't achieved much, but the trip was necessary will hopefully end up opening a few doors. So watch this space.
It's Deadlifting time tomorrow!! Let's get it on!
Song for the day: Black Train Jack - Handouts
Only discovered this band a few days ago; this is my new favourite song!. I'll be using it on a daily basis to re-affirm my straight-edge aspirations!
Postscript:
I consider it a small miracle I was able to pull 220k after the carousing events of the weekend.
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 19 2008 0:36:19
| |
|
T_Dawg Jack
Posts: 1270
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: online
|
19/03/08
Bench assistance
A) Two-board press
60kx6
80kx3
100kx3
110kx8x3
Three sets of eight. Didn’t want to push it weight wise due to having already benched heavily on Sunday. All sets were successful not all were paused however. Will shoot for a 2.5k-5k increase next week.
B) Seated DB shoulder press
3x8@35kDB's
Pleased with this.
C) Face pulls
5x10@22.5k
Meh.
D) Hammer curls
3x10@15k
Meh.
Comments:
Fairly standard session. Nothing major to report.
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 19 2008 0:50:36
| |
|
T_Dawg Jack
Posts: 1270
Joined: Nov. 20 2004
From: What business is it of yours where I come from?
Status: online
|
quote:
ORIGINAL: DrRick
Good PB. I'm new here, nice to see Olly's routine working for somebody else. (It got me to my first 200kg pull!) I notice you're only doing assistance on the speed weeks, which I think is not a bad idea. The routine as written is just brutal for anybody who's also squatting seriously, not something Olly was ever all that fond of ;).
I would just put the bad week on the bench out of your mind and forget about it. If it happens again, then you need to start looking at your tricep volume and recovery, but for a one-off don't worry.
Hello Rick, thanks for dropping in!. You posted a few times in my old journal(Jackuk) on Sugden(no idea why I stopped updating that really, apart form being overly humbled by the shocking amounts of iron the average member throws around!).
I've been following your journal and I must say I've been seriously impressed by your progress in recent months.
Yes, Olly's routine has really put me back on track with the deadlift (if only my squat would follow suit!).
Running the meso-cycle twice previously taught me to use the assistance sparingly, especially the platform pulls for a heavy single as they were always going to be taxing.
TBH yes, I think the tricep issue was (hopefully) a one off, but has forced me to utilise recovery techniques which I probably should have been doing anyway, so maybe it wasnt a bad thing after all.
After reading in your journal about your attributing recent bench increases due to the inclusion of DE work. I am tempted to re-instate this into my training. Do you think this is advisable?
_____________________________
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 19 2008 1:29:51
| |
|
cricket_fire
Posts: 5026
Joined: Oct. 9 2004
From: Ontario, Canada
Status: offline
|
Nice couple workouts Jack. Gotta love boards 
_____________________________
Strength - Power - Hate
| |
|
|
RE: "Oh yes, we all float - and when you're down h... - Mar. 19 2008 13:41:17
| |
|
Raskolnikov
Posts: 2224
Joined: Apr. 17 2006
From: Margate, arson capital of the UK
Status: offline
|
A busy few days packed full of debauchery then! Can't remember the last time I got hammered, it would have been a few years now. Don't think I could take the hangovers now that I'm pushing 30 
Workouts looking good though, considering how busy you've been and the amount of alcohol you've imbibed
Hope you get the job, sounds like you and this guy Richard get on famously. Grand records... your dad wasn't in or something to do with Dr Feelgood by any chance, was he?
_____________________________
"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. 19 2008 21:42:32
| |
|
DrRick
Posts: 1196
Joined: Apr. 24 2006
Status: offline
|
I'm a convert to a second session on bench with DE work, having been sceptical. As I've said in various places, I think the work on generating speed is helpful in itself, but the fact that you're doing a lot of sets without hammering your recovery (in fact, I think helping your recovery) is a massive boost for form. You just have to make sure you give every set - even the ones with pissy little 40% weights - as much seriousness and explosiveness as you'd give a max single. That in itself works wonders for focus, imo.
| |
|
|
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