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PikeKing's Pikey Progress Journal

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Author
ozzy
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RE: PikeKing's Pikey Progress Journal 2003/12/02 11:14:18 (permalink)
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Yeah, you do have to pile the plates on. I train with Scruffy and he is doing 120-140k on his lap for 10 reps. Im up to about 60-70k for 10. But i have found tht since doing these i have put a few k on my bench.

I would drop the skull crushers as i personally don't think these do much for building power in the tri's where you need it.

louie Simmons is big on his dumbbell tricep extensions. i like these also. Might be worth rotating bench dips and tricep db extensions on max and dynamic effort days.

When you speed bench, do you vary the wdith of your grip????
#21
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ANGEL DELIGHT
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RE: PikeKing's Pikey Progress Journal 2003/12/02 12:51:33 (permalink)
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See you're not "Billy No Mates" after all PK. Keep on Pumping!!!!!
#22
PikeKing
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RE: PikeKing's Pikey Progress Journal 2003/12/02 18:25:36 (permalink)
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Hmmm

Dunno if I would get on with piling that much on to my legs, I'll try it if i can find someone to help. I do my skullcrushers with DBs anyway. I've decided I'm going to do JM Presses on ME day and tate press on DE in addition to what I have been doing.

I do mix up the grips for DE benching, tend to go regular, wide, close x 3
#23
PikeKing
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RE: PikeKing's Pikey Progress Journal 2003/12/02 22:52:12 (permalink)
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Tuesday 9:15pm

Back & Biceps

Bodyweight Pull ups

10, 5, 6

Incline Supported DB Rows

22kg 2x8
24kg 2x8

DB Curls on swiss ball

14kg 3x6

5hitty workout today, I was really busy and couldnt fit it in until late in the evening. I hate training late as I am always knackered. Decided to drop the weighted pull ups to give my lower back a bit of a rest, I aimed to do 10 on all 3 sets, no where near as you can see. By this point I had a beast of a headache so I should of called it a night and gone home, instead I carried on. Incline Rows were alright, just alright, I was playing around with the amount I flared my elbows for most of it. Curls were, well they were curls [:p]

On the whole more of a token workout really could of been much better, it was 5hit to be honest.
#24
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RE: PikeKing's Pikey Progress Journal 2003/12/03 23:56:37 (permalink)
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So it was ****, it doesn't matter. The next work out will be better. Used 40kg for Push Press today Pike. Feeling strong and powerful!
#25
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RE: PikeKing's Pikey Progress Journal 2003/12/04 10:58:58 (permalink)
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You're a beast!
#26
PikeKing
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RE: PikeKing's Pikey Progress Journal 2003/12/04 11:16:07 (permalink)
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8am Thursday

DE Bench

Speed Bench

Regular Grip 65kg 3x3
Narrow Grip 65kg 3x3
Wide Grip 65kg 2x3

Close Grip Bench Press

80kg x 5
85kg x 5
90kg x 5

Swiss Ball DB Bench

30kg 3x8

Swiss Ball Tate Press

14kg 2x8

Another workout out the way. Pretty good today, kept good speed on the speed bench. Close grip bench is up and so is the swiss ball bench, that actually felt easy. Chucked in the tate press for some extra triceps work, they seem to aggravate my shoulder a bit, not sure why though, I'll try them again next time if it happens again I'll do something different.
#27
ozzy
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RE: PikeKing's Pikey Progress Journal 2003/12/04 12:22:54 (permalink)
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Looks good mate. You should find the extra tricep work will help alot.

With the speed bench, scruffy and i generally tend to do 3 sets of 3 reps at each grip width, but if you rotate which grip only gets 2 sets each week then i expect you will get the same response.
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RE: PikeKing's Pikey Progress Journal 2003/12/05 19:06:05 (permalink)
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3:30pm Friday

Kind of Legs

Single leg extenison

20kg x 17
30kg x 10
40kg x 7

Seated single leg curl

20kg x 17
30kg x 10
25kg x 10

Overhead Squat

20kg 2x5
30kg 1x5

Alternate Barbell Lunges

30kg x 13

Core Work, 1 set each of ball reverse hypers, 2 sets ball back extensions, 1 set forward ball rolls, 1 set prone jacknife.

Ok this was bollocks really. I havent done any leg training for nearly 2 months so I though i'd better do something even if I couldnnt do any of my normal exercises. Leg extensions and curls are crap [V] The overhead squat was more to assess my posture and flexibility, I was pleasantly surpised, I could get ATG, bit of tightness in my left calf making my foot turn out but on the whole pretty good. Lunges were ok, dont know why i bothered doing them to be honest. The core stuff was good, got some blood flowing around my mide section. I AM GAGGING to get back to proper leg training!!
#29
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RE: PikeKing's Pikey Progress Journal 2003/12/05 22:39:04 (permalink)
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Aaaah Pikey! "Kind of legs" that is so cute babe. I bet you are cringing at me calling your "cute" lol.
#30
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RE: PikeKing's Pikey Progress Journal 2003/12/05 22:41:03 (permalink)
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hey, I deadlifted my own body weight tonight!!!! .................lying actually, I am almost there. Watch this space.
#31
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RE: PikeKing's Pikey Progress Journal 2003/12/07 21:19:17 (permalink)
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Quick Update

I can't believe the amount of doms I have in my hamstrings! I have to contract my Quad pretty hard to straighten my right leg!
#32
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RE: PikeKing's Pikey Progress Journal 2003/12/07 21:25:27 (permalink)
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Stretch 'em babe!
#33
ozzy
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RE: PikeKing's Pikey Progress Journal 2003/12/08 10:00:08 (permalink)
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don't stretch them without doing a full warm up first. Personally i find a few very light sets of either squats or GM's really loosen me up and get a bit of active recovery going.
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RE: PikeKing's Pikey Progress Journal 2003/12/08 12:36:20 (permalink)
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Ozzy, I'm a Fitness Instructor and he is a Personal Trainer we both know you have to get warm before you stretch!!!!!! FRET NOT PAL, HE WON'T BE STRETCHING COLD!!!!
#35
ozzy
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RE: PikeKing's Pikey Progress Journal 2003/12/08 13:24:11 (permalink)
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i didn't know that so no need to shout, you never know with some people so i play on the safe side.
#36
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RE: PikeKing's Pikey Progress Journal 2003/12/08 21:47:40 (permalink)
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Fear not Ozzmond I make sure I am warm before I stretch.
#37
PikeKing
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RE: PikeKing's Pikey Progress Journal 2003/12/08 21:56:23 (permalink)
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3:30pm Monday

ME Bench

Regular Grip Bench Press

Bar x Billion
40kg x 8
60kg x 5
80kg x 3
85kg x 3
90kg x 3
95kg x 3
100kg x 3
105kg x 3
110kg x 3
115kg x 2

Incline DB Press

32kg 3x8

DB Skullcrushers

12kg x 7
14kg x 5

JM Press

Oly EZ Bar + 30kg 5, 3

Cool Workout today, very productive. Got a new max on the bench press with 110kg, 105kg was hard but my technique went ****e and the bar ended up above my neck. On the 110kg I had a little voice chanting push to your feet, push to your feet and the set felt easier than the previous.

Inclines are up again which is nice, no biggy though. DB skulls were hard work as always but I really feel them rip the hell out of my triceps . Added the JM press today too, not sure if I did it right as there are about 5 million versions of it, it certainly hammered my triceps! OUCH!

I've not eaten enough today so I'm going to go empty my cupboards into a frying pan now and get fat
#38
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RE: PikeKing's Pikey Progress Journal 2003/12/08 22:11:58 (permalink)
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Ozzy I apologise if you thought I was shouting at you. It wasn't intended that way. You are right it is best to be on the safe side.
#39
PikeKing
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RE: PikeKing's Pikey Progress Journal 2003/12/09 22:12:48 (permalink)
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12:30pm Tuesday

Back + Biceps

Pull Ups

BW x 8
5kg x 8
10kg x 6 (straps)
15kg x 5 (straps)

Incline Bench Rows, Elbows Flared

24kg 4x8

DB Curls on Ball

14kg x 8
14kg x 7
14kg x 4

Bar Hangs: max time x 2

Corework, set of reverse hypers on ball, ball back extension, alternating superman, forward roll from knees, forward roll from toes x 2, prone jacknife, side plank 60 secs each side.

Pretty good workout today. Used straps on my pull ups today to really focus on pulling with my lats. The incline rows were good, real buggers on the last few reps. Bicep curls were bicep curls, enough said about that. Bar hangs were agony, I'm definately a grip training wuss!

Chest is sore from ME Bench yesterday, first time in a while. My triceps feel like they were absolutely raped yesterday, serious doms.

#40
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