[quote]samoth2 wrote:
Congratulations on finishing your educations. Now it’s just a shame you don’t want to use it for anything 
[/quote]
Hahaha. I did say that. It’s all good, I think being a personal trainer will be very cool. I would love to be a Strength & Conditioning coach but my lack of:
A/ a relevant degree and B/ playing experience in relevant sports
… make it a long-term goal/avenue for sure.
Dude, are the abz ready for Ibiza?
What’s your plan for the “bulk” brotha?
@austin: with a possible RFL here and considerable dehydration there, I’m hoping I can glean some sort of six-pac out in time. The photos/video will reveal all I’m sure.
@greg: I will be aiming for a pound a week from early next month when I’m back from Ibiza. The plan is to run smolov/ed coan bench/smolov jr. and other fairly intense programmes to bring up my total, whilst still hitting arms, calves etc. hard. I’m still too weak to be able to completely prioritise bodybuilding IMO (Just under 2x BW squat, shitty bench, etc.)
fuck yea awesome deadlift pr is awesome. instruct me how to pull heavily good sir.
bench dips were always a PITA for me. I foresee a dip belt in your future.
have fun in Ibiza! don’t come back with a wife or the clap…
Sounds like you got some good plans. Will be interested to see both how RFL does for you and how your bulk goes. Good workouts as usual
@fr0: Thanks man. The important thing to remember when deadlifting is to make sure you have long arms. Semi-srs, it has always come fairly natural to me form wise compared to squatting and definitely compared to benching.
Bench dips are a little frustrating training alone but I find them much easier on my shoulders compared to normal dips with my dip belt… when I move back to normal dips I will be limiting the ROM to avoid excessive shoulders strain and this should allow me to actually dip some decent weight at last.
Ibiza is 8 days away… I will trying to avoid the clap best one can but wifey seems a distinct impossibility.
@ryan: Thanks Ryan, I need to start the RFL tomorrow in order to fit in a 5-day stint… but am relying on some supplements arriving (protein/bcaa/eaa’s) to see me through.
5/3/1 Bench / Chest
Bench Press
72.5/160 x 3 - 82.5/182 x 3 < lol at my tightness completely coming out unracking that weight myself… - 92.5/204 x 6 PR - 100/220 x 1 - 107.5/237 x 1 PR - 110/243 x 1 < was spotted, no PR.
I’m pretty damn sure I would have over 250 within an hour of Dave Tate ‘teaching me how to fuckin’ bench’. Need more time practising technique and more time in heavy rep ranges… this is why I’m strongly considering smolov jr. again next month.
Barbell Incline (1-2 inches from chest/constant tension)
70/154 x 8 - 75/165 x 8 - 80/176 x 5.5 < had to dump on safety pins, almost died - 60/132 x 11
HS Inc. One-arm
1p x 10 - 1p +5/11 x 9 - 1p +10/22 x 5 - 1p +15/33 x 3 - drop on left side - 1p x 9 - 0.5p x 15
Cable MM
12.5/28s x 11 PR maybe - drop - 6.25/14s x 17
Inc. Bench DB Fly Stretch
8/13s x 30~ seconds
Awesome session today, had some pre-workout samples from Bodypower expo (I will post pics) which I put to use along with some SAA (silk amino acids, no troll) which I sipped during training and was tasty watermelon.
Cultivated the finest chest pump of my life and hit PRs… after my 21st birthday night out, no less. I really think I’m starting to “get” training and listening to my body now.
Have been catching up on this, great work!
Ibiza in 6 days for me!
[quote]D_C wrote:
Have been catching up on this, great work!
Ibiza in 6 days for me![/quote]
Appreciated! I try and make it as legible/reasonably interesting as I feasibly can.
6 days? I’ll be looking for the guy with big arms then! Seriously though, where you staying/how long for? I’m going on the 28th for a week. Are you British then?
[quote]jake_j_m wrote:
[quote]D_C wrote:
Have been catching up on this, great work!
Ibiza in 6 days for me![/quote]
Appreciated! I try and make it as legible/reasonably interesting as I feasibly can.
6 days? I’ll be looking for the guy with big arms then! Seriously though, where you staying/how long for? I’m going on the 28th for a week. Are you British then?[/quote]
It’s a really good read. You can tell by the number of followers you have!
Thanks a lot! Nine of us are going and i’m the only one that lifts, so it shouldn’t be too hard too spot these dead swans
Going out on the 25th & staying in bora bora. British yeah, you booked tickets to any opening parties?
[quote]D_C wrote:
It’s a really good read. You can tell by the number of followers you have!
Thanks a lot! Nine of us are going and i’m the only one that lifts, so it shouldn’t be too hard too spot these dead swans
Going out on the 25th & staying in bora bora. British yeah, you booked tickets to any opening parties?[/quote]
Appreciate it, I post pretty often in a few guys logs which helps for sure. We have a group of about 13 going of which I know maybe 5… 3 of us “gym it” so there might be a bit of posing in videos/pictures haha. Sounds good, we only have Guetta booked for the 30th at the moment I think… planning to do plenty more though, Tiesto on our last night quite possibly.
Bodypower Expo Mini Write-up
The night before I only got out of the gym at 10pm after a nice and brutal leg session, this meant my post-workout meals dragged till past 2am and I was up at 6:50am for my 2.5hr train.
My mate went out the night before like a fool and we missed the train waiting for him… essentially we arrived in the expo just before 12 giving us a solid 5 hours but meaning we’d missed Kai Greene’s talk which I was pretty gutted about. Having never been to a bb show or seeing anything in the flesh before, it was pretty damn overwhelming, but very cool.
Spent the majority of the day literally wandering around the booths picking up samples here and there and generally enjoying the booth babes and 'mirin an occasional IFBB pro/WSM competitor. An absolute ton of cool stuff there to do and quite frankly I’d happily go for the 3-day VIP ticket and do it all in the future.
Mostly just sampled a lot of overpriced supplements and found myself wondering why Biotest still have no proper European presence. Sampling the supps would be cool, as would buying them for non-jacked up prices.
Alas some highlights of the day:
Cool story, bro. I know, I know.
Photos:
Pretty sure my test levels quadrupled just from attending- random acne flare up today and everything. Could also be from alcohol and late night for my 21st celebrations though, suppose that is the more likely answer… unless those protein shake samples were all disguised 'roids.
Hey man, nice bench PR
You and dat bench lol. If only we could lift together …
@austin: Thanks man, I hope it will skyrocket once I really nail it.
@spar: As above… after thinking about my problem anatomy/logic wise… I pretty obviously I don’t have a “barrel chest” or “short arms” so A/ the more arch the better, to reduce ROM. B/ I should film my elbow position with various grip widths and start using the one which allows my elbows to finish highest at bottom ROM.
exactly
[quote]jake_j_m wrote:
@spar: As above… after thinking about my problem anatomy/logic wise… I pretty obviously I don’t have a “barrel chest” or “short arms” so A/ the more arch the better, to reduce ROM. B/ I should film my elbow position with various grip widths and start using the one which allows my elbows to finish highest at bottom ROM. [/quote]
I’m in the same boat man. Honestly, the guy whose form I’ve tried to emulate the most recently that has actually helped, is AshyLarryKU’s (of course him being perfect and all).
I’m trying to do the same as you, hit ‘respectable’ lifting numbers in the Big 3 before concentrating on pure BB’ing. Was thinking of running Coan’s Bench program as myself…
Great Bench PR though. More then I can do. lol
Bench is slowly creeping up there, straight gains mayne.
expo definitely looks worth the price of admission for the free samples alone!
Miring the new GFs can i have one?