Side relaxed 3
Yeah definitely leaner dude, never trust the scales. Shit just don’t work!
Also man I was just thinking, I’d love to go and train at your gym with you if your up for it on either monday or tuesday? I don’t mind paying for a pass or whatevs. I want to start trying out some oly lifts but need another pair of eyes to check my form!
[quote]Oregand wrote:
A1: DB Press - 66 lbs 8,8,6 [/quote]
OK OK!!
[quote]
A4: RDL - 154 lbs 8,9,12 [/quote]
You can handle quite a bit more here with your DL numbers. For reference, my best pull was 435 for 2, and I would use 275 for 4 sets of 10. Something around 100kg is more like it for ya. I would recommend using some straps.
[quote]
B2: Step ups - 132 lbs 24,24,24[/quote]
Dude, that’s fuckin’ strong, seriously! Got me beat.
[quote]
B3: Pull Down - 50 lbs 13,12,13[/quote]
This is crazy weak compared to your BB Rows. Step up (no pun intended…see above…har…har…)
Yeah straps for a movement like RDLs are pretty essential, allows you to just really focus on the stretch. I sometimes do the same for my burn-out sets on pull ups to torch my lats.
Monday: Chest/Back
Warm up
Chest:
A) BB Bench - 88x6, 110x6, 132x6, 154x6, 165x4
S
B) DB Fly - 40 lbs x 8
Rest: 2 mins
Back:
A) DB Row - 77x6, 93x6, 97x6, 101x6, 106x6*
S
B) Facepull - 70 lbs x 8
Done 5 times
Today was a bit of a disaster on the bench. I really need to get my head out of my ass when it comes to pressing and start making the number go up. No excuses, I just need to work harder.
Wasnt happy with the last set of Rows either, I got 5 solid reps but number 6 was iffy so ill be doing it again next week so its 6 SOLID reps.
You know, I f**king hate working out at a collage gym. Walked through the door and everything was just bloody everywhere. All the bars left out, all the plates on the floor, mats and foam rollers just around the gaff. It really annoys me, if I owned a gym and people didn’t re rack their shit they would be out on their ass.
Like, not only is it proper gym etiquette to put your plates/DB’s back but its also excellent GPP.
I dont know, maybe im a little strange like this?
So I visited cross-fit today free because a person I work with wanted to prove me “wrong” and show me how amazing a training system it was.
Do you know what cross fit is? F**king retarded is what it is.
Trainer(T):Do you know your 5 Rep max DL?
Me: Yes
T: Super set sets of 5 with sets of 10 powercleans
Me: Erm, ok
T: Do this 4 times, then run 3 laps of the warehouse with one on those 40 lbs vests (thats 1.5 miles)
Me: Well, eh
T: Then, super set ring pull ups with body weight squats. You need to do 100 each but can do them in any order you want.
T: You have an hour to finish without getting sick, enjoy.
Me: So whats your best squat and or DL?
T: Thats irrelevant here, we work on conditioning.
Me: What about getting stronger?
T: You will get stronger
Me: I mean like Jim W stronger.
T: Jesus, if you want to be a meat head go find a power lifting gym. What we do is a little more sophisticated here!
Me: Well, screw you guys Im going home.
I could believe the conversation I had this with fuck tard, like seriously? Oh yeah, he talked the talk and made the shit sound very impressive. All this BS about how your recovery rate will be unparalleled, your form solidify’s and how 3 sessions for the low low price of 170 euro will turn you into Ryan Reynolds from blade trinity.
Well I wasnt buying it, I asked this guy what the l;logic behind doing sets of Max effort deads supered with power cleans was and his response was “It will teach your body how to react to controlled fatigue”.
There are so many things wrong with that sentence I dont even know where to begin! Two things stood out to me about this dude though, 1) He never asked me if I knew how to preform a power clean and 2) He looked a lot like the ectomorph dude that never quite learned how to bulk, you know the kind? They have a little bit of mass up top but they still look like a sharp wind would kill them.
Also, if you ever visit a cross fit place. Just look at the people there, 9 out of the 10 people were small or fat. The only good looking ones were the women in their 20’s doing lots of pull ups and chin ups.
So, I felt a tad out of place among the paleo eating, board shorts wearing, dyed hair people that are all happy to piss away any chance they have at being strong.
Like, here is how you put cross fit into perspective.
I asked the trainer(Buch was his name btw, yeah I f**king know right?) how often people did things like max effort work and all he said to me was “this isnt elitefts kid, you need to learn theres other ways to lift”.
Gah, if only some of the women werent so hwat, then I would condemn them for all their worth.
You said it perfectly the other day, “Cross fit makes fat women hot and douchebag men smaller”. I mean, the general idea behind crossfit (ie. getting fat people moving and into a fitter lifestyle) is all good, but this shit verges so closely on a cult that I can’t take it seriously.
Such a perfect time for you to read this:
http://thetheoryoffatloss.blogspot.com/2011/06/crossfit-programming-guest-post.html
Tuesday: Circuits
Circuit A: 3 rounds/ 2 Min/ 12 - 15 Reps
A1: DB Press - 60 lbs x 12,12,12
A2: Front S - 132 lbs x 13,13,13
A3: BB Row - 154 lbs x 12,13,8
A4: RDL - 154 lbs x 12,12,12
A5: Plank - 0 lbs x 30,31,3
Rest: 10 Mins
Circuit B: 3 rounds/ 2 Min/ 15 - 20 Reps
B1: OHP - 66 lbs x 15,15,12
B2: BB Step ups - 110 lbs x 31,31,30
B3: Pull Down - 50 lbs x 15, 16,15
B4: Pull through - 64 lbs x 15,15,15
B5: Crunch - 45 lbs x 20,20,20
Rest: 7 Mins
Circuit C: 3 rounds/1 Min/ 15 - 20 Reps
C1: Front raise - 15 lbs x 16,16,15
C2: DB curl - 25 lbs x 16,15,15
C3: Pulldown - 47 lbs x 16,15,10
I am toasted today. Also I made the mistake of using the wrong straps, they were much shorter then I needed.
How do you find the pull throughs? I tried them out today and was struggling with form a bit. It was a bit of a battle to not use my arms to complete the movement. I can definitely see it as being useful though, my glutes were on fire after a few sets!
[quote]phlegms wrote:
How do you find the pull throughs? I tried them out today and was struggling with form a bit. It was a bit of a battle to not use my arms to complete the movement. I can definitely see it as being useful though, my glutes were on fire after a few sets! [/quote]
Yeah there good, I’m just thankful that their in the middle of a circuit and the light weight fries me. Otherwise I couldn’t see the cable machine having enough weight for a proper set.
Great job on the oly session btw, foam roll that lat like a bitch!
Met a old work friend of mine today, he’s always been into weight lifting but Jesus does he look like a monster today.
He’s about 5,7 and weights in at 194 with a full 6 pack.
Was talking to him about lifting and he gave me an inisght into his training style, sounds intrestin at the least.
Weak 1 & 2 is 5/3/1 heavy style on all the big basic movements with accessory work as needed(Hypers,curls,Rows etc) and then week 3 is German volume training for the 4 major movements (Squat,DL,BEnch and OHP).
It sounds pretty cool and must be working cause the guy is a monster.
Thursday: Quads/Hams
Warm up
Quads:
A)Box Squats -(154 X 5 X 2) 154x6, 176x6, 198x6, 225X6, 242X6
S
B) SL Box Squats - 8,8,8,8,8(Box was just above knee)
Rest: 3 - 5 Mins
Hams: Hip Thrust - 132x6, 143x8, 154x7, 165x8, 176x7
A)
S
B)GHR - 33 lbs x 6,6,6,6,6
So today I was happy with the squats but as you can see I made a mess of the Hip thrusts due to forgetting a plate or two. Well no big deal, ill just make sure I nail it properly next week.
On a side note,
The rugby team was training this morning. It would seem that since I like to train early im going to be seeing a lot of them, which is fine. I find im acctually more driven to nail my numbers when others are around.
Strength days are fine, 1 rack and a BB is all I need and im left alone to do my thing. Circuit days might be harder as ill need two BB’s and have to use the cable machine. If theres 60 other guys training at the same time I might end up waiting for a exercise, though it hasn’t happened yet im just trying to plan for the future.
Depending on how it goes, my second circuit might change some what like
B1: OHP
B2: BB Step ups
B3: I need to vertical pull movement that doesn’t involve a cable machine. DAMIT!
B4: RDL
B5:Crunch
Also, the coach from the rugby team offered too spot me on my last set of squats which was really cool. Its the first time ANYONE at the gym has been nice to me in any form.
He gave me good constructive feedback too which was great,
Im sitting back and not dropping down = Good
Im pushing my knees out and really trying not to be on the balls of my feet = Good
My upper back has a great arch = Good
Now the bad
My biggest problem is my lower back which fails long before my legs = Bad
Essentially if I break focus I end up doing something that looking like a BB good morning.
Now he said its not that big of an issue really, it will just take time for my back muscles to catch up on my legs.
Solutions are simple, more focus out of the hole. If I keep my chest out and really drive with my hips my back isnt given a chance to fail.
Dont end up on the balls of my toes, obvious enough.
Keep the bar in a low position, helps to center the weight.
And lastly, dont suck my stomach in rather blow it up as wide as possible for the heaviest sets.
He was a really nice guy and I defiantly appreciated the help 
Trying not to be pissed off over the Hip thrusts but its not working Lol.
Oh AND! Today, it looks like someone has deflated my chest and shoulders while at the same time injected a truck load of fat into my hips.
It is possibly the most discouraging thing in the world Lol, I just look fat and small like no chest and a big ol pair of child birthing hips!
I expected this but even still its a pain in the ass.
It does however put shit into serious perspective, I will NEVER allow myself to become this kind of fat again i.e > 15%.
Its just too hard mentally when youve spent the bulk of your life hating your body.
Nice squats brudda!
I have also been having having good interactions with people in my gym recently. People seem to go out of their way to volunteer to spot anyone. It actually works out really well and I’ve met some cool peeps this way. Definitely one of those things you need to pass the love on with and volunteer to spot anyone you see in need.
[quote]phlegms wrote:
Nice squats brudda!
I have also been having having good interactions with people in my gym recently. People seem to go out of their way to volunteer to spot anyone. It actually works out really well and I’ve met some cool peeps this way. Definitely one of those things you need to pass the love on with and volunteer to spot anyone you see in need. [/quote]
Yeah it just seems to be one of those things, I think when you get past the baby steps of trying to be strong people seem to be nicer.
Friday: Circuits
Warm up
Circuit A: 3 Rounds/2 Mins rest/ 8 - 12 reps
A1: DB Press - 66 lbs 8,8,7
A2: Front S - 176 lbs 10,10,9
A3: BB Row - 176 lbs 8,8,8
A4: RDL - 154 lbs 8,8,8
A5: Plank - 0 lbs 31,30,30(seconds)
Rest: 9 Mins
Circuit b: 3 Rounds/2 Mins rest/ 12 - 15 reps
B1: OHP - 77 lbs 13,13,12
B2: Step ups - 132 lbs 25,25,24
B3: Pull Down - 60 lbs 12,12,12
B4: Pull Through - 70 lbs 12,12,12
B5: Crunch - 55 lbs 15,15,15
Rest: 5 Mins
Circuit C: 3 Rounds/1 Mins rest/ 12 - 15 reps
C1: Front raise - 20 lbs 13,12,12
C2: DB Curl - 25 lbs 13,12,12
C3: Tricep P/D - 50 lbs 12,13,10
Jesus today sucked, I was just sore and tired and it was very difficult to bring the pain.
But
I did, because… I am black spidey!
Now a question if your reading my log,
On BB Rows
Should the BB touch the ground after every rep? Or does the bar never go past your shins?
Atm im doing “Yates rows” I think because the bar starts at knee level and is then pulled into my waist line BUT someone told me I should start each rep from the ground and pull the bar into my chest.
I can has confused.
[quote]Oregand wrote:
On BB Rows
Should the BB touch the ground after every rep? Or does the bar never go past your shins?
Atm im doing “Yates rows” I think because the bar starts at knee level and is then pulled into my waist line BUT someone told me I should start each rep from the ground and pull the bar into my chest.
I can has confused.[/quote]
I would recommend a mix of the two…as in start each rep just below shins and pull it to your chest, or the top of your abdomen right below the sternum. I like to “bounce” it off the top of the abs as there’s a lot of meat there. Remember, your focus is fat loss right now. The better motion is the one that goes through a bigger range of motion since that increases caloric expenditure. Alot of your questions can be answered through Tim’s book.
Don’t be confused when there are different ways to perform a motion. Neither is wrong. I think one is better suited for the type of training your doing right now though.