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Blood, guts, sweat and chalk: Scourge's penance...

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Scourge_of_God
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2004/01/05 19:59:27 (permalink)

Blood, guts, sweat and chalk: Scourge's penance...

So it begins...
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    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/05 20:00:13 (permalink)
    Routine... (Mk. IX)

    Two day split. I will probably be told it looks like a bastardised Westside routine. Lifting sessions will either be designated max. effort (ME) or dynamic effort (DE) days. On ME days, one lift will be trained with three or four progressive singles, ideally to (failure -1) in addition to some warm-up sets to get me there. On DE days, a number of lifts will be done with the focus on speed i.e. low reps, high sets, low weight, trying to accelerate the bar as fast as possible. On both days, all other exercises will be performed with 3-6 reps, 4-8 sets, 60-90% of my target 1RM (for the big 3 lifts) or as an absolute weight (in kg).

    Session 1: Squat/deadlift ME1
    Back squat (ME)
    Box deadlift
    Goodmornings
    Kneeling squats
    Glute-ham raise/ham curls

    Session 2: Bench ME1
    Bench (ME) (Regular/block/bottom-position?)
    Shoulder press
    Bent-over rows
    Chin-ups
    Abs

    Session 3: Squat/deadlift ME2
    Deadlift (ME)
    Box squat
    Goodmornings
    Calf raises
    Power clean (DE singles)

    Session 4: Bench ME2
    Bench (Regular/block/bottom-position?)
    Ultra-wide press
    Bent-over rows (ME)
    Chin-ups
    Abs

    Session 5: Squat/deadlift ME3
    Back squat
    Goodmornings (ME)
    Box deadlift
    Glute-ham raises/ham curls
    Kneeling squat

    Session 6: Bench ME3
    Shoulder press (ME)
    Bench (Regular/block/bottom-position?)
    Bent-over rows
    Chin-ups
    Abs

    Session 7: Squat/deadlift DE1
    Box squat (DE)
    One-handed barbell snatch (DE singles)
    Power cleans (DE singles)

    Session 8: Bench DE1
    Bottom-position bench (DE)
    Barbell see-saw press
    One-handed barbell bicep curl

    Repeat...
    #2
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/05 20:00:57 (permalink)
    Diet...

    Not sure yet - I want to keep my weight constant but increase my lifts. I currently weigh in at around 74kg. Unfortunately, I still have some pretensions about powerlifting competitively and if my weight goes above 75kg, I drop into another weight category and it all gets that much more difficult. I'll be eating every 2-3 hours, 6-8 meals a day, but I'm not too sure what my calorie intake should be. My other problem is fruit and veg. For a long time, I didn't eat them. Period. I've now started adding some of them to my diet, hoping to add more later as I get used to them. Intended protein intake will be 1.5g/lb or 250g/day.
    #3
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/05 20:02:02 (permalink)
    Supplements...

    I've been looking at loadsa different supplements and apparently none of them are worth the money, or the paper its written on, so I'm gonna keep my supplementation simple. This is what I've got so far (daily):

    200g whey (in water)
    2g creatine (maintenance dose)
    10g glutamine
    BCAA's
    ca. 3000mg Vitamin C
    ca. 2500mg Vitamin E
    Vitamin B complex
    2 H&B Multivitamin
    I might add zinc to that at some point...
    #4
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/05 20:02:42 (permalink)
    Aims...

    My previous maxes are 200kg on the squat, 120kg bench, 220kg deadlift, but I haven't maxed since I did those in March. I'm coming back from a 5 month lay off so I'm not sure what I'm moving at the moment - My guess would be around 210kg squat, 125kg bench, 220kg deadlift at 74kg. I reckon I should be aiming for around 220kg squat, 130kg bench, 230kg deadlift before the end of March. I'll probably end up revising these though...
    #5
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/05 20:03:44 (permalink)
    Records for this routine...

    Squat: 180kg
    Bench: 120kg (bottom position)
    Deadlift: 200kg

    Goodmorning: 160kg
    Bent-over rows: 115kg
    Shoulder press: 75kg

    One-handed barbell snatch: 46kg
    #6
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/05 20:04:23 (permalink)
    Day 1: Squat/Deadlift ME1

    Squat (ME): 2x10x20, 6x60, 4x100, 3x140, 1x160, 1x180, 1x190(X)
    Box Deadlift: 3x100, 3x120, 2x3x140, 1x150, 1x160, 1x170
    Kneeling squat: 6x60, 6x100, 4x6x140, 1xthrowing up
    Ham curls (couldn't face glute-ham raises): 4x6x90, 1xthrowing up
    Goodmorning: Unable to complete. 1xthrowing up

    10380kg in 110 reps in 24 sets in 1h 20m - 1.375reps/minute.

    Hard session. Stomach not happy. Prayed for death before the end. Prayers nearly answered.

    I think the problem is that I've just come back from a 2 week lay-off over Christmas to a routine which has both a higher volume and higher intensity than what I was doing before Christmas. In addition to this, doing lots of sets on lighter weights to test strength (squat), remember technique (box deadlift) or learn lift (kneeling squat). Hopefully should be able to cut out these extraneous sets and adapt to routine fairly quickly, although might resort to cardio if this continues to be a problem. Seem to have lost strength over the break - Disappointed with squat, although happy with box deadlift once I'd remembered how to use the conventional stance (normally use v. wide sumo stance). Kneeling squats are a killer.

    Supplements as per usual. Post-workout nutrition lax due to dodgy stomach.

    Food today should include:
    1xbowl porridge
    1xMRP (reflex)
    2xtuna sandwichs (200g tuna)
    1xsteak/mash/carrots dinner
    2xbananas
    1xbowl yoghurt
    1xbottle lucozade
    Green tea
    Litre upon litre of water
    ...and we'll see what else I can scavenge later.
    #7
    Knighty
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/06 06:41:34 (permalink)
    Mate, I think you could save yourself a heck of alot of money by just sorting your diet out rather than using all those supps. Glutamine, whey and creatine perhaps, but the rest can be covered by a diet rich in fruit and veg and varied food sources in general.
    #8
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/06 10:33:38 (permalink)
    quote:
    Originally posted by Knighty

    Mate, I think you could save yourself a heck of alot of money by just sorting your diet out rather than using all those supps. Glutamine, whey and creatine perhaps, but the rest can be covered by a diet rich in fruit and veg and varied food sources in general.


    Doubt it... Multivitamins were on offer so I got 500 for just over a tenner. Got about 2 years supply of Vit. C free when a friend of a friend brought them over to England, but then had to go back to Korea and left them here. I'm definitely keeping Vit. E as its so good for reducing my recovery time. BCAAs cost sweet FA. Could lose B complex, I suppose...
    #9
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/07 01:10:50 (permalink)
    Day 2: Rest

    Surprisingly light DOMS given how sh1t I felt after yesterday's session i.e. soul-destroying agony, but better than I expected. I dunno if this means I've been lucky or if they'll arrive with a vengence tomorrow. We shall see. If I feel alright tomorrow, hope to be able to do a bench session. Not sleeping as much as I should at the moment.

    Supplements as per usual...

    Food today should include:
    1xbowl porridge
    2xtuna sandwiches
    1xMRP
    1xsteak dinner (I've got a value pack of steak that needs eating. Back on white meat soon.)
    1xburger/salad
    1xbowl yoghurt
    1xbanana
    1xslice brie + baguette
    ...anything else I eat later.
    #10
    TheMasterPlan
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/07 02:07:41 (permalink)
    quote:
    Originally posted by Scourge_of_God
    Hard session. Stomach not happy. Prayed for death before the end. Prayers nearly answered.



    Like it!!

    I sense a good theme with this whole youVSgod thing.

    That said, gods lifting record to date is not impressive. It reminds me of the member (cant remember who, maybe scruffy?) who has that louie simmons quote about the lifting vest+ bottle of test at the back of his gym, and never having seen it bench 5lb.
    Its like, we hear a lot of talk about God, but ive yet to see him deadlift 20k.

    perhaps i need some sleep!

    Oh and good lifting!! seeing how much you squat/dead/bench makes me want to cry. Or get really strong.
    keep it up!
    L.
    #11
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/07 02:47:23 (permalink)
    Thanks mate...

    Just had an interesting idea for a poll on the general forum... "What if god was one of us? Just a (powerlifter? oly lifter? strongman? bodybuilder?) like one of us..."

    I think we all need some sleep...
    #12
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/08 03:11:24 (permalink)
    Day 3: Rest

    DOMS better than expected. Not very sore, but quite stiff - How the hell does that work? Decided to have another days rest - Bench session tomorrow so I'll need posterior chain for standing shoulder press and bent-over rows. Slightly modified routine on squat/deadlift ME days to put goodmornings closer to the start of the session. I don't like dropping sets on any exercise 'cos I'm too tired to complete the workout, but if I start doing it on goodmornings then my training's gonna suffer badly.

    Supplements as per usual...

    Food today should include:
    1xbowl porridge
    2xtuna sandwich
    1xMRP
    1xsteak dinner (last one - back on chicken until I'm sick of the stuff)
    1xbanana
    1xbowl yoghurt
    1xburger/salad

    That's like exactly the same food for the last three days - Probably want to add some variety at some point.
    #13
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/09 02:47:56 (permalink)
    Day 4: Bench ME1

    Tip for the day: Creatine in lucozade post-workout is pretty smart. Simple sugars replenish glycogen levels, insulin reaction carries creatine to muscles and calorie-starved muscles prevent conversion of sugars into bf. However, adding creatine to a full bottle of lucozade isn't so hot. It's a mess.

    Bottom-position bench (ME): 2x10x20, 6x60, 3x100, 1x110, 1x115, 1x120(X), 1x120, 1x121(X)
    Ultra-wide bench: 6x60, 6x80, 4x90, 3x100
    Bent-over rows: 6x60, 6x80, 4x90, 3x100, 4x90
    Chin-ups: 6xbw, 6x(bw+10), 6x(bw+7.5), 6xbw (I suck at these...)
    Weighted sit-ups: 4x6x(bw+20)

    7150kg in 122 reps in 24 sets in 1h 15m - 1.627 reps/minute.

    More volume, higher intensity and higher proportions of my 1RM used than first session and I didn't even feel like being sick. Result. Chuffed with bench - My PB is 120kg on the regular bench and I think that the bottom-position bench is harder than the regular, so that can't be bad. I'll probably be using the bottom-position bench as my staple on bench days for the moment while I'm tackling my weakness at the bottom of the lift. I suck at chin-ups, probably because I've neglected my biceps for so long. How the hell do you do weighted ab work comfortably? I can hold two 10kg plates on my chest, after which it starts becoming v. inconvenient, so abs got away quite lightly. Damn. Will punish them another time. Weighed myself in the gym today en passant - Just over 72kg. I've lost 2kg over Christmas and my lifts seemed to have stayed pretty stable. Messed around some more with my routine - Now up to Mk 6.

    Supplements as per usual...

    Food today:
    1xbowl porridge
    2xtuna sandwiches
    1xMRP
    1xchicken breast/cous cous/mangetouts meal
    1xbanana
    1xwhat was left of a bottle of lucozade after the creatine experiment.
    ...I know that doesn't look like much, but I've only been awake for 11 hours or so.
    #14
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/10 04:11:51 (permalink)
    Day 5: Rest

    DOMS in lats/upper back. Tris/delts/pecs all OK, surprisingly enough - They might start giving me grief tomorrow. Probably back in the gym Sunday or Monday as hams are still slightly sore and I need to write this damn essay on Hegelian dialectic before Monday, so might be pushed for time. Considering running a couple of DE workouts early while I get back into training. Still only getting 6-8hrs sleep per night - No problem falling asleep, but keep waking up too early and I'm still tired when I do. What's with that? Haven't eaten much today. Still getting enough protein but cooking meals is a nuisance - Takes too much time.

    Supplements as per usual...

    Food today:
    2xtuna sandwich
    1xMRP
    1xburger+salad
    1xscrambled egg (3) on toast
    1xchicken breast
    1xbanana
    1xhalf-pint Guiness - Probably counts as food given the amount of calories in it. I know I shouldn't be drinking but I work in a pub, alright?
    #15
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/11 02:23:18 (permalink)
    Day 6: Rest

    DOMS better today, but no progress towards writing this bleeding essay, so I'll probably be back in the gym Monday. If anyone has a spare 1500-2000 word essay on 'How does Hegel connects history and freedom?' handy, let us know. That said, it's a month late already, so it can probably wait a few more days. Sleeping a bit better.

    Supplements as per usual...

    Food today:
    1xbowl porridge
    2xtuna sandwich
    1xMRP
    1xscrambled egg + toast
    1xbanana
    1xchicken breast/cous cous/mangetouts
    #16
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/11 02:30:48 (permalink)
    quote:
    Originally posted by pusha

    scourge when do u sleep mate, especially now that its exam time?


    At the moment 3am 'til 3pm 'cos school's out and the only thing I have to get up for is my job where I start work at 5:30pm, so body clocks gone a bit AWOL - Should sort it out when term starts. What exams?
    #17
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/12 02:13:27 (permalink)
    Day 7: Rest

    Not much happening - DOMS gone in legs. Should be gone in upper body by tomorrow. Squat/deadlift ME2 tomorrow, see if I get do better than the measly 190kg I pulled at Dowe Dynamics. I'll be pissed if I can't. Done 500 words of my essay - Anybody know anything about Weltsgeist? Man, I hate this crap...

    Supplements as per usual...

    Food today:
    1xbowl porridge
    2xtuna sandwiches
    1xMRP
    1xfat slice brie
    1xbaguette
    Doesn't sound like much, but I got two large meals out of the brie/baguette combo. (It needed eating.)
    #18
    Scourge_of_God
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/12 19:54:28 (permalink)
    Day 8: Squat/deadlift ME2

    Tip for the day: Cold showers/baths are good for reducing your recovery time as they encourage vascular dilation once you warm up again. I still hate them though.

    Deadlift (ME): 10x20, 6x60, 3x100, 3x140, 1x180, 1x200, 1x210(X)
    Box squat: 6x60, 6x100, 4x6x120
    Power cleans: 6x60, 6x1x80
    Calf raises: 6x80, 6x100, 4x6x120
    Goodmornings: 6x60, 6x100, 2x6x120, 4x130, 3x140

    13640kg in 171 reps in 31 sets in 1hr 40m - 1.710 reps/minute.

    Good session. Total weight lifted is up. Intensity is up a little. Finished the whole workout. Didn't feel ill. Deadlift was good - Buried 200kg easily, which I think unfocused me for the attempt on 210kg. I think I've managed to improve my technique by setting up closer to the bar. Box squats kicked my arse - I find it quite hard to keep my form properly. It's easier for me simply to fire my butt off the bench then goodmorning the weight up - What does that mean? There is a weakness somewhere in my legs, but I'm not sure what it is. Quite tired for cleans so weights were kept quite low. Slowed down towards the end of the session so I could complete goodmornings. Expecting mega-DOMS in my back tomorrow. As is life.

    Edited my routine again - Lost front squats. My collar bones are not symmetrical, with the left one potruding further than the right. The problem with this is that I have to rest the bar on my left collar bone when I do front squats, which is insanely uncomfortable when I go heavy. Blow that for a game of soldiers...

    Supplements as per usual...

    Food today:
    1xbowl porridge
    1xMRP
    2xtuna sandwiches
    1xchicken breast/rice/mangetouts
    1xegg-fried rice
    Some fruit
    #19
    kinkymisspinky
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    RE: Blood, guts, sweat and chalk: Scourge's penance... 2004/01/12 20:13:35 (permalink)
    nice deadlifting. i'm intent on one day deadlifting 200kg too.
    what is a box squat?
    #20
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