ChAos & PAIN

Sea The Starz

Friday

Squat

85kg 3x3
60kg 3x10

Deadlift

120kg 3x3

Legs were taking the piss, so I said **** you legs and done hill sprints after this, haven't been able to walk since.

Saturday

Weighted Chin

35kg 5x3

BW 6x10 (wide, narrow, normal)

Pushups 20x3

1 arm DB Row

32kg 2x10 per arm

BB Curls

Bar 3x12

Sunday

Strict OH Press

Bar x5
40 x 3
50 x 2
55 x 1
60 x 1
65 - FAIL x2 fcuksticks

50 5x3

Partial Rollouts

5X3

BTN Push Press

40kg 3x12

Farmers Walks - 3 rounds

Bodybuilding stuff to finish.

Got 62.5 about 6 weeks ago on oh press so a bit disappointed not getting 65. Got it about 5 inches off my chest and stalled both times. BTN presses feel a little uncomfortable, will have to work a bit on shoulder mobility.

Have some specific goals I want by Halloween

20 chins - should get this pretty soon
50kg weighted chin
rollout full extension
70kg OH press
100kg paused bench
120kg paused squat
180kg deadlift (might push this out till Christmas considering I only have 145kg worth of weight)
Do a muscle up
Learn how to front squat grip.
Abstain from **** till Christmas

Can't think of anything else really- will update it if I think of anything else.

Sea The Starz

Toosday

Pullups

Explosive 5x3
20kg 5x3

Partial Rollouts

5X3

Chins

3X10 (wide,narrow,neutral)

1 arm DB Row

36kg 2x10 per arm

Face Pulls

3X15

BB Curls

3x12

Explosive pull ups are to help with achieving the muscle up. I start from a dead hang and get my chest to the bar as fast as possible, which involves using legs - I don't swing like those crossfit donkeys.

Sea The Starz

Wednesday

Bench Press

85kg 15x1 (paused)

Dips

BW 3x15

Farmers Walks

40kg per hand x 2 rounds

Face Pulls

3X15

Finisher Pushups


Felt good today, bench is definightly improving. Enjoying the paused singles, took 60 sec rest between sets, will try for 92.5kg next week.

The similarities between me and Patrick Bateman are slightly disturbing. Obessesed with our skin, inferiority complex, jealousy issues and homicidal thoughts

Sea The Starz

Thursday

Squat

85kg 7x2
80kg 3x3
60kg 1x10

Deadlift

60kg x5
90kg x3
110kg x3
120kg x2
130kg x2
140kg x1
145kg 5x1

Rollout Progressions

5x3

Finisher KB swings x50

Squats still muck but have accepted it and need to be patient. Need more weight for deadlifts, getting bored with 145, definitely feel I have 160 at least in me.

Saturday

Explosive Pullups

5x3

Weighted Chins

37.5kg 5x3

Partial Rollouts

5x3

BW Chins

3x10 (wide, narrow, netural)
2x8 (wide, narrow)

1 arm DB Rows

31kg- 1x15 per arm
1x12 per arm

BB Curls

Bar 3x12

Hornier than a peado in a primary school the last few days and feeling strong. Weighted Chins felt uber easy considering I've never done 5x3 with that weight. As i said super horny and training gives me that release, just finished the workout today and already really looking forward to training tomorrow. Definitely think the energy is due to getting at least 8hrs sleep a night, high protein diet and abstinence, so will try to keep it up.

Sea The Starz

Sunday

Weighted Dips

35kg 5x3

Bench Press

70kg 5x5
60kg 1x10

OH Press

40kg 5x5

Face Pulls 3x15

Pushups

Pyramid down from 15 to 5 reps. Total Reps 110

Tuesday

AM

Back Snapz

60 x 3
100 x 2
140 x 1
160 x 1

Went to the college gym today, but was in a rush and had literally 5 mins to go to gym so didn't even change and lifted in jeans. There was no rest once i finished a set i put on extra plates and lifted. I was sweating and breathing heavily for the 160 and considering the most I've ever lifted was 145 before this, it wasn't exactly great preparation. Got it up ok, felt heavy and the form was sooo bad my back started feeling sore straight away.

PM
At my home gym - back is fairly tender so went light

Squat

60kg 3x10

Split Squat

Bar 3x12

Wall Squats 3x 30sec holding 2x10kg plates

Walking Lunges

Bar x loads

Sea The Starz

Wednesday

Explosive Pull Ups

5X3 - chest to bar

Weighted Pull Ups

20kg 5x3

1 Arm Roes for the Hoes

38.5kg 3 x 10

Chins for the Minge

BW 3 X 10 (wide, narrow, neutral)

Face Pulls

3X15

Curls for the Gurls

Bar - to arm orgasm


I still love Ross Enamait - can't think of many people who could be a top class strongman, powerlifter, bodybuilder, boxer, ninja warrior and crossfitter, all at the same time. Would love to see him focus on powerlifting, he'd post a serious total.

Sea The Starz

Thursday

Bench Press -paused

Bar x10
60kg x 3
70kg x 3
80kg x 2
87.5kg x 1
92.5kg x 1 PR

70kg 2 x 5

Dips

BW X 20, 15, 10

Farmers Walks

40kg per hand x 3 rounds

BTN Presses

30kg 3 x 10

Face Pulls

3x15

Finisher Pushups

PB was a grinder, thought it would be easier as 87.5 felt easy. I got it 8 inches off my chest and stalled for a second or two, and kind of forgot about leg drive so twinged my already sore back. Got it up eventually, I have no spotter, and because I pause on the chest I have to set safety bars below my chest so it was a case of get it up or be pinned.

Bench has increased 7.5kg in about 2 months which is more than it did for all last year, was thinking putting on weight has caused this but I'm still 80kg on a fat day, so it must be my new patented training program

Sea The Starz

Saturday

Squat

80kg 3x3
75kg 3x3
70kg 3x3

Deadlift

60kg x5
90kg x3
110kg 3x3

Wall Squat

20kg 2x1 min (max tension)

RDL

60kg 3x12

Walking Lunges

30kg x loads

Finisher bw squats x50

Sunday

Explosive pull ups

5X3

Weighted Chins

BW x5
10kg x 5
20kg x 3
30kg x 2
35kg x 1
40kg x 1
45kg x 1
50kg x 1

BW 6x10 (2x wide, narrow, neutral)

1 arm DB Rows

40kg 2x7
26kg 1x15

BB Curls

30kg 2 x 8
20kg 2 x 12

Sat :Leg day was depressing as usual, nothing new there. Went light on the deadlifts trying to get form up to speed, went slow down on rdls so had doms in my upper back on sunday. Trying contrast showers every morning, don't know if they do anything but it's refreshing at least

Sun: Achieved my goal of 50kg weighted chin, technically a PR by virtue of the fact I've never tried a max in it before. If I didn't have doms in my back I'd say I could have got 55kg so new goal is 60kg by Halloween. If I can nail 60kg that would be a bit over 75% of bw so might start looking toward training for a 1 arm chin up (never thought I'd say that).

Sea The Starz

Moinday

OH Press

50kg 7 x 3

Weighted Dips

30kg 4 x 5

Farmers Walks

3 trap shocking rounds

1 arm DB Bench Press

31kg 3 x 7

BTN Presses

Bar till it burned

From Jamie Lewis's facebook page:

After watching Aftershock last night, here is how I think Eli Roth would deliver a bedtime story to a 6 year old little girl:

Once upon a time, there was a beautiful princess who lived in an awesome castle made of marshmallows. Everyone loved the princess, and always remarked that her pretty pink ruffled dress covered in sparkles made her the prettiest woman in all of the land. Everyone loved everyone and they ate cookies and no one got fat.

Then, one day, for no reason whatsoever, a bunch of semi-retarded convicts showed up and gang raped the princess, and then cut her up with broken bottles and ate her skin and plucked out her eyes and peed in her eyeholes. Then, they tore off her pretty pink dress and took a **** on the floor and wiped their asses with the pretty pink dress, and everyone remarked how good the sparkles felt on their buttholes. Then, a friendly lumberjack showed up to save the day, and he hacked all of the tards to death with his axe and made a cool tower out of their bodies, but just when the princess thought she was saved, the lumberjack raped her eyeholes and ate her brain raw while ****ing his own ass with the severed limbs of the retards, all the while laughing about how stupid the princess was.

Then, out of nowhere, MS13 showed up and shot and stabbed and raped the lumberjack, who was sleeping because he was full and sated from his day. MS13 is stupid though, so they wandered off and got lost and fell down a well that caught fire and exploded and the fire raped everyone.

Everyone else thought they were safe, but then a a rape asteroid from a demon dimension showed up covered in huge penises and rolled over the entire Earth, raping everyone to death and people exploded for no reason and severed heads flew like birds through the air and ate the birds who were raping some insects and everyone died and no one lived and the whole world is filled with rapists and explosions and exploding rapists.

The end.

Sea The Starz

Wednesday

Squat

85kg 5x2
80kg 3x3

Deadlift

60 X 5
90 X 3
110 X 3
130 7x1

Roll Out Partials

3X3

Wall Squat

20kg 2x1 minute

KB Swings

26kg x 50

Considering chopping my legs off as they're so useless, absorbing nutrients that my upper body could put to good use.

Thursday

EXPLOSIVE!! pull ups

5X3

Weighted Pull Ups

25kg 3x3

Weighted Chins

40kg 5x2

BW Pull Ups

3x8

BW Chins

3X10

1 arm rows

35kg 2x8, 1x12

BB Curls

30kg 2x8
20kg x 12

Haven't trained weighted pull ups as much as chins, they feel weird once my shoulder is in line with my elbow, I feel like it's grip and shoulder that take over.

The chins felt good, going a bit heavier as need to strengthen the tendons and elbow joint, as don't want to rush it and get tendonitis. Sad state of affairs when your weighted chin is getting close to your squat.

Sea The Starz

Friday

Bench Press

80kg 8x3 paused

Partial Roll Outs

4X3

Dips

BW 5x12

Farmers Walks

3 Rounds

Face Pulls 3x15 supersetted with
Pushups 25,15,10


Bench felt better the more sets I did. I don't know how people train without listening to mp3 player, and, if training heavy I don't know how they don't listen to metal.

Sea The Starz

Sunday

Squats

70kg 4x7 paused, 1x17 not paused

Wall Squat

30kg 2x1 min hold

Partial Rollouts

3X3

SLDL

80kg 3x10

KB Swings

26kg x50

Monday

Explosive Pull Ups

5X3

Weighted Chins

35kg 5x3

Weighted Pull Ups

20Kg 3x4

BW Chins

5x10 various grips

DB Rows

40kg 2x8, 1x10

BB Curls

30kg 2x8
Bar x12

Will do a push day after leg day as I generally have doms in my back from deadlifting or variation thereof. As a result of doms today didn't overdo it. Need to build a ramp and put it against safety pins for rollouts as I'm stalling at the mo. Some acne starting to come back,not happy, might have a rage day this week ie smash the **** out of tyres with sledgehammer and smash the **** out of heavybag with my fist.

Sea The Starz

Tuesday

Bench Press

70kg 5x5 paused

Weighted Dips

35kg x 5,4,5,5,5 - I have no idea why I decided to do 4 on the 2nd set.

Partial Rollouts

3X3

Farmers walk

3 rounds

BTN Presses

35kg 2x10
20kg x 15

Finsher BTN Presses with empty bar with pushups and face pulls. Some of the BTN presses were strict whereas some were push presses. Went to a local shopping centre and I would have let it rot in about 90% of the women there, it's been over a month since jerkin the gherkin, and my standards have dropped to the floor....looks at sheep out the window.

Sea The Starz

Thursday

Squat

72.5kg 4x7 paused, 1x13 not paused

Wall Squat

30kg 2x1 mins hold- so horrible but once you stand up it's grand

SLDL

90kg x10,8,6

Face Pulls

3X15

KB Swings X50

Did a few rollouts aswell, quads were fried after wall squats so I lied down on the bench in a decline position, some sick came up my throat and out through my nose, stung like a beatch. Had a couple more reps in me on the last set of squats but didn't want to go to failure. I need to gain weight, sittin at about 78kg and 6ft 1 so gonna gorge on cashew nuts from dunnes, 600cal a pack so should do the trick.

Sea The Starz

Friday

Bench Press- paused

85kg 5x2
82.5kg 3x2

Dips

BW 3x15

Farmers Walks

2 rounds

BTN Presses

30kg 3x10

Pushups and Facepulls aswell

Saturday

Explosive Pull Ups

5x3

Weighted Chins

bw x5
10kg x5
20kg x5
30kg x3
40kg x2
45kg - 6x1

Pull Ups/Chins

5 wide grip pull ups with 5 narrow grip chins x 5 sets

1 arm DB Rows

38.5kg 4x8 per hand

BB Curls

30kg 2x8
Bar - till I could nah lift it no more

Felt a bit lethargic the last couple of days, probably could have done with a deload week, but got through a decent bit of work and hopefully will stand to me.

Some gold from Glen MacCharles:

So this asshole came to my house wanting a donation to some charity or another. The planet. The kids. The animals. Cancer. Whatever.
I told him "Listen, you ****! Don't you know Ben Affleck is going to be Batman? There are actual problems in this world, numbnuts. Serious problems!"
And he was all like "But... But..."
So I knocked a few of his teeth out and kicked him around the yard for a while until my legs got tired. When the police arrived later I explained the whole situation and they arrested him immediately. One less scumbag on the streets.


Decided to do a burnout bench set with a light weight - video is below:)

Sea The Starz

Monday

Squats

75kg 4X7 paused
75kg 1x15 not paused

Partial Roll Outs

4X3

Wall Squats

30kg 2x1 mins

RDL

70kg 3x10

KB Swing X50

Tuesday

Weighted Dips

37.5kg 5x3

Bench - paused

70kg- 4x5, 1x7

Farmers Walks

3 rounds

BTN Presses

30kg x10,8,8

Face Pulls

Probably need a deload as last two sessions were harder than they should have been.... but I will keep going and just eat and sleep more. Hopefully the "no brain, no gain" saying isn't really true.

Sea The Starz

Wednesday

Explosive Pull Ups

5x3

Weighted Chins

BW x5
10kg x5
20kg x5
30kg x3
40kg x2
45kg x1
52.5kg x1 PR

Pull Ups/Chins

5 wide grip pullups and 5 close grip chins x3

1 arm DB Row

36kg 2x10

Curls - who cares

Again felt a bit stale today, couldn't even get a semi listening to porn and doing curls. 52.5 chin felt good, no pressure on the elbow, hopefully 55 won't be a problem. This song got me through the workout, the first 30seconds of it just enrages me... I don't know why. Rest day today thank christ

Sea The Starz

Squat

77.5kg 4x5 paused, 1x10 not

Partial Rollout

3X3

SLDL

90kg 3x8

Wall Squat

30kg 2x1mins

KB SwingsX50

I'm giving up back squatting as I don't know what I'm doing. I need to get a PT or someone who knows what there doing to sort me out as I'm pretty sure I'm doing everything wrong. I get crushed under any sort of weight and It just doesn't feel comfortable, from bar position to mobility to pushing knees out its just one huge clusterfuck. Having the posture of the Hunchback of Notre Dame doesn't help either, just can't keep a straight back for squats or deads. So I'm going to focus on pistols and will continue with the other leg work I am doing. Will also finish leg day with some proper conditioning ie hill sprints or a circuit from Ross Enamait.

I have no idea how many things I'm doing wrong while squatting so every workout is just a hail mary and I'm pissing against the wind so hopefully pistols will give me more bang for my buck. Really need to work on posture I'd say I have some form of pelvic tilt and I definitely have rotated shoulders so I will have to sort them out.

Sea The Starz

Sunday

Bench - paused

90kg 10x1

Dips

BW 3x15

Farmers

2 rounds + 1 round at the end

BTN Press

40kg 3x5

Face Pulls

3X15

Finished with pushups. 90kg is over 97% of 1rm so took plenty of rest between sets and was happy as I was never gonna miss a rep. Will try for 95 pr next week.

Sangre

throw up a squat video?

Sea The Starz

Sangre wrote: »

throw up a squat video?

I'm a cheapskate and would normally love to get free advice especially given there's a lot of strong and well educated guys on here. However, I know my squat is a complete mess and I'd need one on one training in person, as I've probably spent a year doing it wrong, I'd need to start from scratch, as such I feel I'll get more bang for my buck doing other less technical exercises like hill sprints, pistols, deadlifts ,lunges, step ups etc.

I know the squat is a great exercise when done correctly but I don't do it correctly, also I have no intention of being a powerlifter/Olympic lifter so I'm gonna leave squatting on ice until I get some training on how to do it proficiently. In the meantime, I'm looking forward to learning how to do pistols..so I can randomly show off ie drop something on the floor and do a pistol to pick it up.

Sea The Starz

Tuesday

Muscle up transition training

Jumped up to bar and done transition. Felt good, the dipping part is easy, but when lowering down I think I'm gripping the bar too tight and my wrists are too tight because it felt a bit sore on my elbows. First time ever doing it so should feel better the more I practice.

Explosive Pull ups

5X3

BW Chins

1X20 rep PR

3x8 L sit chins (legs were about as straight as a roundabout)

BW Pull Ups

3x8 wide grip

1 arm rows

31kg 2x10

Kneeling Roll Outs

3X10

Curls

30kg x10.8
20kg x 8

Was smoked after the chins, 20 was an all out max definitely had no more reps left. Didn't feel like doing much after the chins so.. I didn't. The joys of not following a set program. Looking forward to training for MU, as it requires a bit of skill/agility which is a nice change of pace from just increasing weight or banging out reps on the same old exercises.

Sea The Starz

Wednesday

Jump Rope

10x1 minute freestyle intervals

Pistol Progression

8X2 per leg

SLDL

100kg 3x5

Tractor Tyre Flips

3X10

Wall Squats

30kg 2x1 min

KB Swings x50

Haven't jumped rope in a while but still as good as I ever was. Pistol progressions were dirt but that's expected first time trying, need to improve balance. All in all a fun day, the depression that permeates my workout after back squats is no longer there. Tractor Tyre flips are dogs bollox, don't know why I haven't done them in so long.

Sea The Starz

Friday

Weighted Dips

35kg 5x5

Bench Press

70kg 5x5 -with 3 sec pause on chest

Farmers Walks

2x40kg 3 rounds

BB Shrugs

130kg x 10

BTN Press

40kg 2x5 strict
1x12 push press

Finished with band facepulls, lateral raises and rear delt flyes.

Sea The Starz

Saturday

Explosive Pull Ups

5x3

Weighted Chins

37.5kg 6x3

Wide grip Pull Ups

BW 3x8

BW Chins

3x10 (wide,narrow,netural)

Roll Out Partials

5x3 standing
1x10 kneeling

Db Rows

41kg 3x6

Curls

Did some muscle up training aswell, but nothing to write home about.

Sunday

Jump Rope

10mins freestyle warmup

Pistol Progressions

10x2 per leg assisted with band

4x1 per leg unassisted with heel on 2.5kg plate

SLDL

100kg 3x5

Wall Squat

30kg 2x1min

RDLS

60kg 3x8

Tyre Flips

3x10

KB Swings

26kg x50

Couldn't believe I could do the unassisted pistols, albeit on a 2.5kg plate. I thought it would take months to do a pistol especially considering how weak my barbell squat is, but I didn't find it overly difficult strength wise. I just need to work on flexibility and ankle mobility and I'll be suckin diesel.

Sea The Starz

Toosday

Bench Press -paused

Bar x10
40kg x5
60kg x3
70kg x2
80kg x1
90kg x1
95kg 2x1 PR

80kg 2x3

Dips

BW 3x15

Farmers Walks

3 rounds

BTN Press

30kg x10,8

Facepulls

2X15

Wasn't overly happy with first 95kg bench, didn't bounce the weight but didn't pause it either. I was slightly wary of getting pinned as I have no spotter and safety pins are well below my chest. Second one was much better with a definite pause. Was planning on doing more btn presses and facepulls put my traps/shoulders/triceps died.

Sea The Starz

Chins

BW x5
15kg x5
30kg x3
50kg - 7x1 2sec pause at top,3 sec lowering down (not sure if that's eccentric or concentric but lowering down sounds just as technical:))

BW 2x10 (Wide and narrow grip)

Partial Rollouts

3x3 crap

Pistols

4X2 per leg (heel on 1.25kg plate)

Pull Ups

3X8

DB Row

31kg 2x10

Bicep Orgasm Foreplay

30kg 2x8
Bar - till ejaculation

Sea The Starz

EDIT: WATCH TUCKER AND DALE V EVIL OR I WILL EAT YOUR CHILDREN

Friday

Pistol Progression

Spent about half an hour working on form, technique and balance

SLDL

120kg 3x3

Wall Squat

2x1min

RDL

60kg 3x10

Finisher tyre flips

Monday

Bench

80kg 10x3

Dips

BW 3x15

Farmers walks

2 rounds supersetted with shrugs

Ran out of time...stupid real world responsibilities messin with my training.

Sea The Starz

DB Snatch

36kg 3x3 per arm

BW Chins and Pull Ups

Did a set of 7 pull ups then 10 chins with various grips

7,10,7,10,7,10,7,10,7,10,6,9 -total reps 100

Partial Rollouts

3x3

DB Rows

36kg 2x8 per arm

Finished with curls. Horrible pump in my forearms from the chins/pullups. Rollouts were pathetic again today. It's bulking season so as Mac would say "I'm not fat I'm cultivating mass"

Sea The Starz

Thursday

Pistols - 30mins

RDL

60kg 4x12

Wall Squat

30kg 2x1 mins

KB Swings x50

That's all I can remember, short term memory isn't the maywest

Friday

Weighted Dips

35kg 6x4

Bench

70kg 5x5

BTN Press

Bar 3 x infinity

Again although only yesterday I can't remember if I did anything else. Did some lateral raises, rear delt flyes and facepulls

Saturday

Weighted Chinsz

BW x 5
20kg x 3
40kg x 1
50kg x 1
55kg x 1 pr
60kg x 1 pr

40kg 3x3

Rollouts

4 sets of varying reps and distances

Wide Grip Pullups

3x8

Farmers

3 rounds

Supersetted the final farmers walk with shurgs holding 2 20kg plates, where I squeezed the traps and held them in the top postion for a 10second hold x6.

Had to go to Dublin to pick up accountancy books but underestimated the amount, so ended up doing a 1hour farmers walk with 25kg in each hand. Downloaded some new metal tunes on the mp3 and listened to them on the bus up and down to Dublin so rage was building up all day and so I tried heavy chins.