Woof Woof Pow Pow

Da Za

columok wrote: »

Que?

Trained in Raw last night!!

itsallaboutheL

Awww. BBW?

Da Za

Sat - 06/08/2011

Squat - 3 x 2 - 180

Mon - 08/08/2011

Bench - worked up to a single with 130

Wed - 10/08/2011

Deads - 3 x 2 - 210
Block Pull - 2 x 2 - 220

Thurs - 11/08/2011

CG Bench - 4 x 8 - 100

Sat - 13/08/2011

Squat - Up to 170 x 7

Mon - 15/08/2011

Bench - 110 x 5, 2 x 5 - 115

Tues 16/08/2011

Deads - 3 x 2 - 230
Block Pull - 180 x 2, 200 x 2, 240 x 1

Da Za

I'll be starting this up again soon.

I'll be doing a new revolutionary programme.

See http://www.boards.ie/vbulletin/showthread.php?t=2056452001 for my write up of the GPC Worlds.

I've plenty of things to work on, I'm NOW excited.

Da Za

Woof woof...............

So I'm changing my squat tekkers and working (trying) on my pull technique throughout this cycle.

My sciatica was killing me, going down from my left groin. Ah well

Usual Warm Up (From before) - included dislocates

Squat
2 x 8 - Bar
1 x 5 - 60
1 x 3 - 100
4 x 10 - 127.5

Set 4

https://www.youtube.com/watch?v=hhzkx70ZfKk

Deadlift (Trying to work on technique, I can't arch!!)
2 x 5 - 60
1 x 5 - 100
5 x 5 - 140

Set 5

https://www.youtube.com/watch?v=zonQLK0r630

I keep an arch and then boom gonzo.

GHR Abs
3 x 20 - BW

That's all she wanted.....

COH

A - Sciatica? Since when?

B - Stop saying tekkers. you'll have red hair and a **** bench next.. oh wait... :pac:

Da Za

COH wrote: »

A - Sciatica? Since when?

B - Stop saying tekkers. you'll have red hair and a **** bench next.. oh wait... :pac:

A) Since yesterday, was rolling on a ball yesterday and 1+1 = The rolling caused it

You're just jelly:D

Da Za

Usual Warm Up malark......

Bench
3 x 8 - 60
3 x 12 - 85

CG Incline
5 x 8 - 60

Inverted Rows
5 x 12 - BW

DB Front Raises
1 x 10 - 10's
3 x 10 - 16's

CS Reverse Flys
3 x 10 - 10's

Seated DB Curls
1 x 10 - 16's
3 x 10 - 20's

Standing DB Curls
3 x 10 - 16's


Benching was fine but rep work is tough. I felt I kept my line fairly well.
The CG Inclines were sick, these were fairly tough to be honest and piss weak.

The rest of the session was grand, got a good pump on.

My Quads are sore.........

Da Za

Headed to the gym with Drifter this evening, we both got our squat on.

Lama got his deload on!

Drifter cursed the unracking of the squats, was fairly uncomfortable today, bar kept rolling. It is what it is.

Mid back was also fairly sore today while squatting. Just so you know.

Squats
2 x 8 - bar
1 x 8 - 60
1 x 5 - 80
1 x 3 - 100
1 x 3 - 120
5 x 8 - 137.5

https://www.youtube.com/watch?v=kW1O4Kn1CMA

Rack Pulls
2 x 5 - 60
1 x 5 - 100
1 x 5 - 130
1 x 5 - 140
5 x 5 - 150

https://www.youtube.com/watch?v=S9eByvfVZrg

BB Holds
60kg x 30secs
100kg x 30secs
140kg x 30secs

https://www.youtube.com/watch?v=1rkxSGFskUM

the drifter

Da Za wrote: »

Drifter cursed the unracking of the squats, was fairly uncomfortable today, bar kept rolling. It is what it is.

horrible god awful thing to be unracking out of....

and my second setup wasnt much better...

d'Oracle

That was you in the camo, Drifter?

the drifter

d'Oracle wrote: »

That was you in the camo, Drifter?

Yip

d'Oracle

Ah sure if I'd known I'd have thrown something at you.:p

Da Za

Had a long day on Saturday, headed to Raw after a lecture. My lectures at the weekend will pick up significantly in the new year untill the exams so I'll be busy as hell after Christmas especially with new plans which are coming to the fore.

BB Floor Press
2 x 8 - 60
1 x 5 - 80
5 x 5 - 90

DB Flys
1 x 12 - 10's
3 x 12 - 15's

DB (DS) Rows
1 x 10 - 50
3 x 10 - 60

DB Seated Cleans
1 x 10 - 10's
3 x 10 - 15's

DB Side Raises
3 x 10 - 10's

BB AB Rollouts
3 x 10

EZ Curls
4 x 12 - 35 or something

My ABS were still hurting yesterday badly from the whole of Wk1 but especially the rollouts.

Oh and I had the FEAR badly yesterday which didn't make me particularly motivated to say the least. IDIOT!!!!

Da Za

Motivation going into this was lowwwwww...............but got work in.

Squats
2 x 8 - Bar
1 x 5 - 60
1 x 3 - 100
1 x 3 - 120
6 x 6 - 147.5

Deadlift (Beltless)
2 x 5 - 60
2 x 5 - 100
1 x 5 - 140
5 x 5 - 150

GHR Abs
3 x 15 - BW - Abs were in bits

Standing DB Curls
3 x 10 - 18's

Actually had a great session last night, I'll get the vids up later.

I really felt as if my deadlift technique is coming on, again that little tip from Drifter. Guess we'll see what people think when I put up the vids.

Da Za

https://www.youtube.com/watch?v=XTA7vHtkq-c

https://www.youtube.com/watch?v=GoHhwU8kokQ

Da Za

Bench
3 x 8 - 60
2 x 5 - 80
1 x 13 - 90 - Supposed to be 12.

https://www.youtube.com/watch?v=u2-HsRH2O58

CG Inclines
1 x 8 - 60
2 x 8 - 65
2 x 8 - 70

Inverted Rows
5 x 12 - BW

DB Front Raises
1 x 10 - 10's
4 x 10 - 16's

DB CS Reverse Flys
4 x 10 - 10's

Da Za

Friday was a long ass day for me in work. Got to Ironside later than normal but got my work done.


Squat
2 x 8 - Bar
1 x 5 - 60
1 x 3 - 100
1 x 1 - 130
8 x 4 - 155

https://www.youtube.com/watch?v=CXh-Vc5ffrc

Deficit Pulls
2 x 5 - 60
2 x 5 - 100
5 x 5 - 140

https://www.youtube.com/watch?v=9WcqVF8Mhlk

BB Holds
1 x 30secs - 100
2 x 30secs - 150

This session was a toughy tbh, the holds were a b*tch as well.

Da Za

Tried out COH's squat suit before training, well I tried to get into it. I was tight was hell, well I know that's the way it's going to be.

Can't wait to get my shirt and suit and then time to rumble.

Yesterdays training:

BB Floor Press (Comp Grip)
2 x 8 - 60
1 x 5 - 80
5 x 5 - 92.5

DB Flys
1 x 12 - 12.5's
3 x 12 - 15's

DB (DS) Rows
4 x 10 - 50 - Hand's were in bits from the BB Holds on Friday so took it handy

Seated DB Cleans
3 x 10 - 15's

DB Side Raises
4 x 10 - 12.5's

BB AB Rollouts
3 x 10

EZ Curls
4 x 12 - 40

Got in a decent session but was knackered throughout.

Da Za

Back to 10's....FML

Got my new Black Rumble Roller last night, it's a nice piece and tough as hell. LaMa is a softburger and couldn't hack it, so I took the black instead of the blue one.

To last nights training:

Squats
2 x 8 - Bar
1 x 8 - 60
1 x 3 - 100
1 x 1 - 120
4 x 10 - 142.5

Deadlift (Beltless)
2 x 5 - 100
1 x 5 - 140
5 x 5 - 160

GHR ABS
3 x 25 - BW

This session was a c*nt!

The first 2 squat sets went grand and then I was sucking diesel.

Also used a thumbless grip while squatting, (Ala jameshanleyie), really fired up my forearms and definitely kept me more upright.

Vids.........most likely tomorrow.

Da Za

Posted an update about tonight's training and my plans, then the Internet died

I'll update in the morning.

I have also uploaded my last squat set from monday. So check out my YouTube.

the drifter

Da Za wrote: »

Posted an update about tonight's training and my plans, then the Internet died

I'll update in the morning.

I have also uploaded my last squat set from monday. So check out my YouTube.

I blame user error...

The Internet did not die....I say when the Internet dies...

Da Za

the drifter wrote: »

I blame user error...


The Internet did not die....I say when the Internet dies...

Ordering Gear tomorrow!!!

the drifter

Da Za wrote: »

Ordering Gear tomorrow!!!

Sweeeeet

What?

Da Za

the drifter wrote: »

Sweeeeet

What?

Katana and centurion!!!

Got a RAM today, class piece of kit. Replicates a single ply shirt!!

COH

Da Za wrote: »

Katana and centurion!!!

Order slip-ons too

Hanley

COH wrote: »

Order slip-ons too

He's been warned!!

I still think plastic shopping bags are the way to go to get shirts on tho. Actually, I'm not even willing to debate that, they just are.

Da Za

Got a few new toys to play with yesterday, in the form of a new belt, deadlift slippers and a RAM.

The RAM slightly replicates a single-ply bench shirt.

So I decided to give the RAM a shot after my work sets. I was in 2 minds as to whether bench like I normally do - fairly tucked anyway or to tuck the ****e out of it like benching in a shirt. So I did the latter for the first set the the former somewhat on the last 3 sets.

Bench
2 x 8 - 60
2 x 5 - 80
3 x 10 - 95 - 9 and 3/4 on last set FFS, was fairly burned at that stage!!!

*Added RAM*
1 x 5 - 100
3 x 5 - 120

CG Incline
1 x 8 - 60
2 x 8 - 70
2 x 8 - 65

Tri's were gonzo from benching during the inclines.

Inverted Rows
5 x 15 - BW

DB Front Raises
1 x 10 - 10's
3 x 10 - 18's

CS DB Reverse Flys
4 x 10 - 10's

Standing DB Curls
3 x 10 - 18's

I enjoyed using the RAM, I could definitely handle some decent weight in it when fresh, the 3 sets with 120 were handy.

This has significantly increased my desire to get into a shirt, I do know it'll be a tough ride.

I actually ordered a shirt and suit this morning, the slip-ons will have to wait till next week as I didn't have enough funds in my paypal.

GearWhoring like a BOSS!

Here's a vid from my last set of squats on Monday:

https://www.youtube.com/watch?v=ryy1Qtl_ayI

the drifter

Hanley wrote: »

He's been warned!!

I still think plastic shopping bags are the way to go to get shirts on tho. Actually, I'm not even willing to debate that, they just are.

+1

cause you can just cut the fookers to get them off :P

Hanley

Da Za wrote: »

Got a few new toys to play with yesterday, in the form of a new belt, deadlift slippers and a RAM.

The RAM slightly replicates a single-ply bench shirt.

So I decided to give the RAM a shot after my work sets. I was in 2 minds as to whether bench like I normally do - fairly tucked anyway or to tuck the ****e out of it like benching in a shirt. So I did the latter for the first set the the former somewhat on the last 3 sets.

Bench
2 x 8 - 60
2 x 5 - 80
3 x 10 - 95 - 9 and 3/4 on last set FFS, was fairly burned at that stage!!!

*Added RAM*
1 x 5 - 100
3 x 5 - 120

CG Incline
1 x 8 - 60
2 x 8 - 70
2 x 8 - 65

Tri's were gonzo from benching during the inclines.

Inverted Rows
5 x 15 - BW

DB Front Raises
1 x 10 - 10's
3 x 10 - 18's

CS DB Reverse Flys
4 x 10 - 10's

Standing DB Curls
3 x 10 - 18's

I enjoyed using the RAM, I could definitely handle some decent weight in it when fresh, the 3 sets with 120 were handy.

This has significantly increased my desire to get into a shirt, I do know it'll be a tough ride.

I actually ordered a shirt and suit this morning, the slip-ons will have to wait till next week as I didn't have enough funds in my paypal.

GearWhoring like a BOSS!

Here's a vid from my last set of squats on Monday:

https://www.youtube.com/watch?v=ryy1Qtl_ayI

Any reason you're not hitting depth? Other than because you lift I the gpc I mean.

Hanley

the drifter wrote: »

+1

cause you can just cut the fookers to get them off :P

Not pulling them out all the way and leaving some to there is a great way to limit carryover alright!

Da Za

Hanley wrote: »

Any reason you're not hitting depth? Other than because you lift I the gpc I mean.

I'm not going to give any excuses, I just didn't because I'm an burger!!

Da Za

Friday's training:
Squats
5 x 8 - 152.5

Last Set:

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

Deadlift
5 x 5 - 150

Last Set:

https://www.youtube.com/watch?v=c1ZIfUnhPSY

BB Holds
100kg - 30s
150kg - 30s
160kg - 30s

Hanley

Soooooo.... the depth thing??

And ya gotta watch for being kicked forward on the way down in the squats, do that in gear and you'll be taking a couple of hundred kg to the back of the noggin!!

Da Za

Saturdays training in RAW:

Floor Press
2 x 8 - 60
1 x 5 - 80
5 x 5 - 95

DB Flys
1 x 12 - 10's
3 x 12 - 15's

DB DS Rows
1 x 10 - 50
3 x 8 - 60

DB Seated Cleans
4 x 10 - 15's

DB Seated Side Raises
4 x 10 - 10's - I think

Lat Pulldown
4 x 10

BB Ab Rollouts
3 x 10

Hanging Leg Raises
3 x 10

EZ Curls
4 x 12 - 40

Da Za

I would've rather have gone home than train last night. Going out and getting pissed on a Saturday night is not very conducive to a good squat session on a Monday.

I hardly drink anyway but when I do I think I can drink the world!! Anyway I won't be letting drink affect my training anymore. I'll only drink 3 times over the holidays and that includes this Friday at my work xmas party.

To the training:

Squat
2 x 8 - Bar
1 x 8 - 60
1 x 5 - 100
1 x 1 - 120
1 x 1 - 140
6 x 6 - 162.5

Deadlift
2 x 5 - 100
1 x 5 - 140
5 x 5 - 160

GHR Abs
4 x 10 - 10kg behind head

This session was a killer, squats were awful. The fact that I smashed my right knee on Saturday night didn't help matters.

I'll put up a vid tomorrow.

Da Za

Man Flu started appearing yesterday.....wah wah

Oh and Bench for reps is bent!!

Bench
2 x 8 - 60
1 x 8 - 80
2 x 8 - 100
2 x 7 - 100

CG Incline (Strict like a mofo with a pause at chest)
1 x 8 - 60
5 x 8 - 65

Inverted Rows
5 x 10 - BW +10kg

WG Inverted Rows
3 x 12 - BW

DB Front Raises
1 x 10 - 10's
4 x 10 - 18's

DB CS Reverse Flys
3 x 10 - 10's

I'll be squatting tonight as I've no lecture and my office work party is ALL DAY tomorrow.

F*ck Man Flu, it's bent!!!

Da Za

Last Thursdays training, had the flu but turned out to be a decent session.

Squats
Up to 170kg - 8 x 4

Rack Pulls
Up to 160kg - 5 x 5

D/OH BB Holds
100kg - 30secs
140kg - 30secs
170kg - 30secs

Hanging Leg Raises
3 x 10

Da Za

Last nights training:

Squats
2 x 8 - 60
2 x 5 - 100
1 x 3 - 120
4 x 10 - 152.5

Speed Deads
2 x 5 - 100
5 x 5 - 140

Hanging Leg Raises
5 x 10

DB Curls
1 x 10 - 14's
3 x 10 - 20's

Had sciatica pain all day yesterday, nearly aborted the pulls but did some speed pulls working on form.

The squats nearly killed me last night, was dead after 4th set.

My bum hurts today!!!

gymfreak

Da Za wrote: »

Last nights training:

Squats
2 x 8 - 60
2 x 5 - 100
1 x 3 - 120
4 x 10 - 152.5

Speed Deads
2 x 5 - 100
5 x 5 - 140

Hanging Leg Raises
5 x 10

DB Curls
1 x 10 - 14's
3 x 10 - 20's

Had sciatica pain all day yesterday, nearly aborted the pulls but did some speed pulls working on form.

The squats nearly killed me last night, was dead after 4th set.

My bum hurts today!!!

Any vids of the squats? Just wondering whether you hit depth on them?

I'm purely curious cos I'm thinking..and I could be wrong..but if your not hitting depth...(this being your main weakness in competition) should you not work on it instead of trying to force the weight?

But, perhaps you are..I just havent seen any vids

Da Za

gymfreak wrote: »

Any vids of the squats? Just wondering whether you hit depth on them?

I'm purely curious cos I'm thinking..and I could be wrong..but if your not hitting depth...(this being your main weakness in competition) should you not work on it instead of trying to force the weight?

But, perhaps you are..I just havent seen any vids

When I say the Squats killed me, I mean the reps killed me. I was gassed and fatigued by the 3rd set. That's to be expected, it's a High volume squat cycle and the final mini cycle at that.

Any vids I've put up are of my last sets where I'm far far from fresh.

I'm weakness is.......I'm WEAK!

gymfreak

Da Za wrote: »

When I say the Squats killed me, I mean the reps killed me. I was gassed and fatigued by the 3rd set. That's to be expected, it's a High volume squat cycle and the final mini cycle at that.

I wasn't commenting on the reps 'killing' you, I was actually commenting on the lack of vids recently as all your previous squat vids looked high. I'm just wondering whether you adapted your numbers or whether they are still high?

Da Za wrote: »

Any vids I've put up are of my last sets where I'm far far from fresh.

I'm weakness is.......I'm WEAK!

That's actually what I'm wondering..is there a purpose in keeping the same numbers and squatting high cos they're your later sets? That's not a rhetorial question..cos I'm honestly curious about the answer.

With regards to it being a high volume squat cycle...yeh..i actually knew that...probably cos I'm doing it too, remember!

Hanley

FWIW, I don't see the point in chasing numbers at the expense of depth. A smaller jump cycle to cycle while still getting quality reps in should really be the goal. That's kind of the point of high volume.

Da Za

gymfreak wrote: »

I wasn't commenting on the reps 'killing' you, I was actually commenting on the lack of vids recently as all your previous squat vids looked high. I'm just wondering whether you adapted your numbers or whether they are still high?



That's actually what I'm wondering..is there a purpose in keeping the same numbers and squatting high cos they're your later sets? That's not a rhetorial question..cos I'm honestly curious about the answer.

With regards to it being a high volume squat cycle...yeh..i actually knew that...probably cos I'm doing it too, remember!

Sorry for being short there.

I've been fairly busy the last week or so, with work, training and lectures etc. so that's the reason for lack of vids and I get lazy and don't bother.

I'm actually not avoiding depth on purpose. Generally I'm real fatigued by the last set and get a bit lazy. The first couple of sets I'm actually quite content with, depth wise!

I'm actually hoping the 3 of us can come together and test in 2 weeks and see where we are at??

Uploading last Thursdays squats and last nights atm.

Da Za

Last Thursdays squats.

https://www.youtube.com/watch?v=RimDwm5b31w

Da Za

https://www.youtube.com/watch?v=F4aPgi7mwuo

itsallaboutheL

If you ever fail with him behind you, you will die.

Inspector Coptoor

itsallaboutheL wrote: »

If you ever fail with him behind you, you will die.

I didnt think he would fail & he asked me to stay well back

Hanley

Da Za wrote: »

https://www.youtube.com/watch?v=F4aPgi7mwuo

They were tonnes better.

gymfreak

Da Za wrote: »

Sorry for being short there.

Not at all:)

Da Za wrote: »

I'm actually not avoiding depth on purpose. Generally I'm real fatigued by the last set and get a bit lazy. The first couple of sets I'm actually quite content with, depth wise!

But that's my point, of course your not avoiding depth on purpose:) As in if your fatigued doing the last set and your missing proper reps cos of the lack of depth is there a point in staying at that weight..like, are you just ingraining a bad habit. Like I always consider any high squats that I do as missed reps..cos that is essential what they are..no?

I could be really, really, really wrong there that's just why I'm asking. I'm sure someone with a bit of knowledge will chime in:)

Hanley wrote:

They were tonnes better.

Must be the teacher in me..but I still consider them to be high.:D

Sorry if I'm being annoying.. just genuinely curious in whether there is merit in doing some of your squats high just to get the numbers...I'm sure t'll be the oh so famous answer....it depends:P:P