It does sound like painful. And fun at the same time. Brett, I switched because I’m a wimp when it comes to the DL.
KP - It’s pretty simple. Take 30 seconds to go from a dead hang position to chin over the bar and 30 seconds to come back down. You could try moving slowly the whole time or move a couple of inches and do a static hold like I do. They’re both hard. Immediately after the chin you’re supposed to rep out on EZ curls. You wont need much of a weight let me tell you.
Friday nights lifting. 14/12/2012
Deadlift (touch and go)
5 x 5 x 264 lbs
GHR
3 x 6 x BW
Weighted chins
1 x 5 x 22 lbs
2 x 4 x 22 lbs
RDLs
3 x 6 x 220 lbs
supersetted with
Glute bridges
3 x 8 x 220 lbs
Pendlay rows
3 x 8 x 176 lbs
DB curls
3 x 8 x 36 lb’ers
Shrugs
1 x 6 x 308 lbs
2 x 5 x 308 lbs
Ab rollouts (off knees)
2 x 8
Will try the ab roll outs that way. Nice work.
Monday 17/12/2012
Squat
5 x 5 x 248 lbs
GHR
3 x 6 x BW
Front squat
3 x 10 x 154 lbs
RDLs
3 x 6 x 220 lbs
Bulg. split squats (each leg)
3 x 8 x BW
Glute bridges…No thanks too knackered.
Dips
1 x 17 x BW
1 x 11 x BW
supersetted with
DB curls
1 x 10 x 36 lb’ers
1 x 8 x 36 lb’ers
Overdid it tonight. Came over all faint and feeble after the front squats. I almost did a “Brian”. My tolerance to work is not what it was. I used to be able to manage double this workload.
Had a lie down for half an hour and I feel OK now.
Saw Prince Charles on Friday in Swansea. Didn’t know he was going to be there, just happened to be there at the same time. I’m no great fan of the Royals, but he waved at us and I automatically waved back like a good little citizen. I was a bit star struck to tell the truth. My favourite bit was watching the bodyguards as they piled out of their Range Rovers, all long coats and ear pieces, looking really tense. They were constantly on edge, scanning the crowd. It was just like the movie Bodyguard, but they looked much meaner than Kevin Costner…oh and without the crack whore.
Slow and steady wins the race, you’ll get back to your old self soon enough.
Crack whore lolololol!!!
Every time I think of the Royals I think of English Bob’s speech about them to the barber in Unforgiven.
Great work in here, Brett!
Brett, I haven’t been keeping up. Are you coming back from injury? Your near fainting spell sounds like a close call.
Cool about seeing a Royal, guess it’s about the same when the Prez comes to town. Which happened a lot in the past few months, Ohio is a state with a lot of electoral votes (I don’t understand it either).
[quote]FarmerBrett wrote:
KP - It’s pretty simple. Take 30 seconds to go from a dead hang position to chin over the bar and 30 seconds to come back down. You could try moving slowly the whole time or move a couple of inches and do a static hold like I do. They’re both hard.
[/quote]
I’m going to try this Friday. Maybe I’ll video. Why don’t you do the same.
Great work and great commentary. Good little citizen…chuckle.
james
dude - Sadly it’s the only option available for me. I tried them off my toes once and did my back in!
dday, James - Thanks guys.
Cav - No injury excuse, just 9 months of no lifting whatsoever. I think the faintness was a combination of being out of shape, little to eat, the bar on my throat and adding 22 lbs (stupid!!) and trying to match the previous weeks reps (which I actually managed).
KP - I’ll have another crack on Friday too then. The first time I only managed 40 seconds. If you get to the 60 first time (and I expect you probably will) I’ll be mightily impressed.
19/12/2012
Military press
5 x 5 x 121 lbs
Face pulls
2 x 15 x 66 lbs
1 x 10 x 66 lbs
One arm DB press
2 x 5 x 69lb’er (each arm)
Band pullaparts
4 x 20
supersetted with
Pushdowns
4 x 10 x 88 lbs
DB bent over flyes
3 x 10 x 22 lb’ers
Push ups
1 x 33 x BW (finisher…literally)
Went OK, had to train earlier than normal and rush a bit because we’re off to see The Hobbit.
Something odd I noticed. I trained legs on Monday night, quad soreness came on immediately (that’s BSSs for you), glute soreness the following day and adductor soreness this morning. Quite a time difference huh?
[quote]jjackkrash wrote:
Every time I think of the Royals I think of English Bob’s speech about them to the barber in Unforgiven.
[/quote]
It’s true there does seem to be some taboo about attacking the Royals, even though they seem quite soft targets. I was within 3ft of Prince Charles and I could have had a gun or knife in my pocket, they didn’t know. Even with a minder standing either side of him I don’t think they could have prevented an attack if someone was so inclined. I wouldn’t have fancied their chances of getting away afterwards though!
I had to keep ignoring my “inner demon” who was telling me “lunge at him, go on lunge at him” just to see what would happen. This is the same “inner demon” that gives me an irresistible compulsion to steal something and run whenever I see a fat store detective or an out of shape policeman. Just to see if they could catch me.
That’s amazing. In the States, you can’t get in the same time zone as the Prez without going through a metal detector and a pat down. We’ve had several presidents assassinated and lots of attempts. The current guy has got more death threats than previous ones.
Is that “inner demon” the voice that whispered "Don’t work out for 9 months . . . it is pleasant . . . "
Cav LOL, damn voice.
Cav - No it’s the opposite where lifting’s concerned, my “inner voice” is always telling me to do more sets, max out every day or lift 7 days a week.
BTW I was thinking, any of you guys in North America who are worried about the Mayan prophecy coming true, well we’re 5-8 hours ahead of you here in the UK, so the world will end here first. So I’ll do my best to post and let you know in advance, you know, to forewarn you.
OK bye.
Brett, thanks for getting our back. We appreciate it.
Yes, Brett, thanks very much for giving us a heads up . . . uh, Brett? Hello? Are you there? OMIGOD, WHAT HAPPENED TO YOU???
Jack & Cav - Glad to be of help. What I did find amusing was how everyone was interested in what was happening in Australia or Japan, like if the world was going to end it was going to start at the International Dateline and work it’s way round the globe in order, not that we’d all die at once! LOL
Friday night 21/12/2012
Deadlift (touch and go)
5 x 5 x 286 lbs
Weighted chins @ BW + 22 lbs
1 x 6
1 x 5
1 x 4
Glute bridges
3 x 10 x 242 lbs
DB One arm rows (each arm)
1 x 12 x 102 lbs
1 x 10 x 102 lbs
1 x 8 x 102 lbs
RDLs
2 x 5 x 242 lbs
1 x 4 x 242 lbs
60 second chin @ BW
30 second concentric - Pass
15 second negative - FAIL!!
Ab rollouts (off knees)
3 x 8
supersetted with
DB curls @ 36 lbs
3 x 8
Went OK apart from the 60 second chin. Feeling stronger on the deads now. Once I get above 330 for 5x5 I think I’ll start upping the weight for some low rep sets.
It was the first time I felt my hams and glutes working while actually doing the bridges. Maybe it’s an exercise that needs a fair bit of weight before you can feel it.
I find it difficult getting in to position for the glute bridges (it’s like trying to post yourself through a letterbox) so I just laid in place between sets and had a proper rest interval.
Just watched a video on the BB forum of a guy doing a 50 rep set of leg presses and I swear to god he screamed for every single one of the last 30 reps. Now I can understand a few screams on the last couple of reps because you’re giving it maximum effort, but to start screaming and then go on to do an additional 29 reps? No facking way. Screaming like that doesn’t make you hardcore, it makes you an attention seeking dick.
I kept being reminded throughout of that video of the old lady powerlifter that was posted in GAL the other day. I was tempted to link to that and say “any relation”, but I bottled it. I’m sure he won’t see this here.
That’s me done 'til the New Year, so have a great Christmas folks!
Happy Holidays to you too, Brett!
Thanks Cav.
First session back after 11 days off.
2/1/2013
Military press
5 x 88 lbs
5 x 110 lbs
5 x 132 lbs
3 x 143 lbs
3 x 154 lbs
2 x 165 lbs
DB one arm row
3 x 10 x 113 lbs (each arm)
One arm DB press
2 x 7 x 69 lbs (each arm)
Face pulls
3 x 15 x 55 lbs
Weighted dips
1 x 6 x 44 lbs
2 x 5 x 44 lbs
Band pullaparts
4 x 20
Bent over DB flyes
3 x 8 x 22 lbs
Decided to stop fannying about and to start adding some weight. The heavy (for me) millies felt good.
I’d started to facepull like a crossfitter does chins (kipping facepulls?) so I dropped the poundage to keep myself honest. I kept my body rigid and just used the bits you’re supposed to.
I used a bit of legs on the last couple of reps on the one arm presses.
I decided over the holiday period (FOR ALL THE WRONG REASONS) that I’m going to start running!
Had my first effort tonight in the pitch black drizzle. I set myself the target of the crash barrier at the top of my road and back without stopping and I surprised myself by managing it. I’m not sure how far it is. I’ll have to check it with the car. I didn’t time it.
If I keep it up I’ll have to invest in some better shoes because my old ones felt like I was running in clogs.