<Mod Snip>: Offensive term removed </Mod Snip> Regards...

cardio,shoot me

Hanley wrote: »

Should I just do this comp raw to shut you all up?

your competing? You havent done much in gear in AGGGGEESSSS though! i was actually wondering like , i dont think ive seen you do geared squatting in your log for about 2 months

cardio,shoot me

Training tonight, bit of a mess session with a mate did fck all.

Pressing
worked up to 60kg
then push pressed 65kg and 70kg with is a pb

Close grip bench
worked up to an easy single of 82.5kg

Shrugs
60kg x lots
70kg x lots x 2

then pool for ages!

Pavel66

Well done Cardio on your max efforts! I didn't realise you were so strong - kids these days!

When I pulled 175 in club champs it nearly killed me - you made it look easy :eek:

cardio,shoot me

haha cheers pavel! much appreciated! but trust me, that was NOT easy :P

cardio,shoot me

Military press:
45 x 5
50 5
52.5 x 7 good Rom ,taking it easy

Sitting db shoulder presses,
22.5kg x 6 pretty easy

Incline Dbs:
17.5kg x 10
30kg x 10 easy
30kg x 8 , the 7th rep went wonky and i had to do a half fly/press thing, nearly killed me
30kg x 7 was knackered from the last set

Incline Skull crushers
25kg x 10
40kg x 6
40kg x 8
40kg x 8

Dc tri finisher
10kg bells x 7( didnt really like it tbh)

Power push downs
75kg x 12
85kg x 12
95kg x 12 (full stack)
105kg x 12( stack +10kg) man i felt like a beast doing these :pac::pac::pac:

Cardio:eek::eek::eek::eek::eek:
static bike 46 minutes cant remember level 8-9 probably, avg heartrate according to machine was about 142

cardio,shoot me

Bit of a drop off on military press but i was expecting it, havent done it in a while, could have gotten another one or two maybe, wasnt willing to go to failure, im thinking of switching it up to dbs, i prefer the movement and it means i cant arch my back on em.

cardio,shoot me

im starting to look way leaner at around 98kg than i ever did at 91. its pretty cool, i seem to have lost some fat. bitchin

cardio,shoot me

Done in the school gym, one barbell.... i was using the majority of the weight plates...

Deadlifts:
120 x 5
127.5 x 5
137.5 x 7 (cant stress how easy these where, could have gotten 12) **
Sumos
95 x 5
100 x 5
100 x 5

** before this set as i was chalking and belting up one of the lads started shouting out this

https://www.youtube.com/watch?v=eQ2UVRLBkTs

then during the set he played this on his phone..and started singing along

https://www.youtube.com/watch?v=DhlPAj38rHc

i got applause after finishing the set and everyone in the school gym was watching me. Pretty damn epic





Shrugs:
40kg bells x 8

Rdls setted with shrugs same weight on both of em
30kg bells x 8
30kg bells x 8
30kg bells x 8

Good Mornings:
35kg x 8


Thoughts:
took it easy today, had to stop mysel doing more deadlift reps, afraid of burning out so close to the comp. getting nervous now :P

the height of the bar on the deadlift reps was a bit lower than the 20s in TF

d'Oracle

cardio,shoot me wrote: »

then during the set he played this on his phone..and started singing along

https://www.youtube.com/watch?v=DhlPAj38rHc

WTF?

Could they not afford a band?
Could they have not just reused the original?
Thats the most horrible thing I have heard.

cardio,shoot me

didnt even notice it was different from the original :P:pac:

d'Oracle

cardio,shoot me wrote: »

didnt even notice it was different from the original :P:pac:

Blatantly all done with Synth.
Feckin' travesty I tells ya.

cardio,shoot me

calm down old man :P

d'Oracle

This is serious business.

This is the kind of thing that makes Blanket Jackson cry.

DamienH

I agree, it'll be Shaft with hand-claps next!

cardio,shoot me

Bench:
57.5kg x 5
62.5kg x 5 (felt mad heavy)
67.5kg x 14.5 :P went overboard, should have been 7, wanted to prove to myself i had it
80 x 1
70 x 3 x 2 2 sec pause.
80 x 1 pause

Pull ups:
x 7
x 4

Bor:
30kg x 10 x 3 per arm

Row machine:
72.5kg x 10
72.5kg x 12
80kg x 8

Power clean work with Hanley.
learned a sh1t load of stuff i didnt know, thanks a mil james.

things i improved (i think)
hook grip,
shoulders over bar
not muscling it up as much

things i need to improve
racking the bar, getting my elbows up
not kicking my feet out as much on the hop

many small stones make a large wall :P we're getting there! was using 30-40kg between james sets of litvinov. which looked like it sucked.

Btw song of the day:

https://www.youtube.com/watch?v=z5-XC6DvOZg

d-gal

Your getting there mate, fair play. It's essential to get your power cleans right, will help you so much with so many different exercises

Here's a song that never fails to motivate the sh*t out of you

https://www.youtube.com/watch?v=nnrJLtl93DY

Hanley

d-gal wrote: »

Your getting there mate, fair play. It's essential to get your power cleans right, will help you so much with so many different exercises

They're not far away either!! It's just gonna be a case of drilling them, drilling them and drilling them some more. Improving your rack position will help immensely.

cardio,shoot me

yea, If i want something ill get OCD about it, the next while is just going to be obsessing about everything :P

id say getting my foot position right is going to be the hardest thing, they want to kick out so much :P

cardio,shoot me

Bit of a disaster on squats, ive gotten to fat for the buckle i use, had to move up one, no support, time to pack on weight to make that one tight :P or else im going to have to get someone to pull it on me on sathurday!

Squats:
87.5kg x 5 no belt
92.5kg x 5 belt on too tight to get it low enough on my hips, almost crushed a rib
97.5kg x 5 belt on too loose, fck all support, could have gotten 10 anyway tho.
im hoping i was just bloated today, we shall see.

Low Bar Squat : X
Fail, couldnt find the position yet again. im starting to doubt if i can even low bar squat.

OH squats:
couple of reps at 40kg nothing major, my balance wasnt that great today, almost fell back once

Front Squats: really working at driving the elbows up.
20 x 5
30 x 5
30 x 5
40 x 3
50 x 4
60 x 2
60 x 2
60 x 2
70 x 1 all easy, kept the reps low to go easy on my wrists. in between sets on all exercises today i did a wrist flexibility thing hanley showed me the last day, i actually felt more comfortable with all my fingers under the bar than with just one or two.

Power clean work: did these infront of a mirror cause i forgot my camera.
40 x lots
50 x 1
50 x 1
50 x 1
was way easier to rack today cause my wrists where really lose from all the front squatting. they all felt pretty easy, looking at myself in the mirror i was able to conciously see what i was doing so i could correct some of it, ie:driving my elbows up and not splitting my legs out as much. I really enjoy these!

thats it really, last heavy session before next sathurday. ive already arranged for school off on the friday to get some sleep

will be doing some bench squats and deads on wednesday at about55% with lowish reps.

ill probably throw in some really easy static bike on monday and thursday with a hell of a lot of foam rolling and stretching

podge57

cardio,shoot me wrote: »

thats it really, last heavy session before next sathurday. ive already arranged for school off on the friday to get some sleep

Kids these days :rolleyes:

You're better having the belt a bit too tigh than too loose IMO, but not if its painful

cardio,shoot me

its painful, not good ill get it to work, i had eaten alot before that session so i could have been a lil bloated. i hope :P

cardio,shoot me

last session before sathurday!

Squats:
60 x 3 x 5

Deadlifts:
90 x 5 x 3

Bench
50 x 2 x 5
50 x 2 x 3 with press commands etc.

Power cleans, by atleast 40+ with 40kg
2 x 50kg


in the gym for nearly 2 hours if you include stretching, just keeping everything ticking over. looking forward/nervous for sathurday now

corkcomp

cardio,shoot me wrote: »

last session before sathurday!

Squats:
60 x 3 x 5

Deadlifts:
90 x 5 x 3

Bench
50 x 2 x 5
50 x 2 x 3 with press commands etc.

Power cleans, by atleast 40+ with 40kg
2 x 50kg


in the gym for nearly 2 hours if you include stretching, just keeping everything ticking over. looking forward/nervous for sathurday now

best of luck on Sat dude, savage lifts!!

cardio,shoot me

thanking you :P

cardio,shoot me

well tomorows teh day, time to tear this sh1t up as i said in the offtopic thread, im going in ridiculously prepared! i got a photo of all the stuff im bringing food wise, then ive got a pair of cons, oly shoes, slippers, deadlift socks, singlet, belt ,amonia, sinus spray, caffeine,more caffeine, chalk and ofc my hat :P

cardio,shoot me

"Better to have and not need, then need and not have" - Eric O'Hara




yea and james i know i pretty much bought everything you did :P

brutusthebarber

Ahhhh...

Dude.. get some sugarfree redbull..

You can thank me tomorrow!:pac:

Oh yeah.. good luck!! See you tomorrow

cardio,shoot me

hmm, i have caffeine tablets anyway , maybe ill get a few cans, ive never tried it before

brutusthebarber

cardio,shoot me wrote: »

hmm, i have caffeine tablets anyway , maybe ill get a few cans, ive never tried it before

Its an untested science.

I would hit the tablets over the boost early on anyway if ya don't get sugar free redbull or boost.

The Boost will be needed later on in the day!

cardio,shoot me

the plan is caffeine once i feel tired, boost and lucozade just throughout the day, its gonna be a long ass day. elevens taste animal :P