I'm the hipsquatapotamus, my deads are bottomless...

[SoaringSwine]

2 Board Bench Press

3*95 PB - previous was 3*90 on 8/5

1*100 - First rep flow up, stapled on the second.

OMG - that's what, a 40kg improvement in two months? great work... :notworthy:

No way near that! I have two boards on my chest remember!

[Mike Zero]

Strong 2 Board.

[teamfatboy]

Entry #3 - Saturday 1 March 2008

Late night + early morning training = tired me.

2 Board Bench Press

5x60

3x65

3x70

2 Board Bench Press

3*95 PB - previous was 3*90 on 8/5

1*100 - First rep flow up, stapled on the second.

OMG - that's what, a 40kg improvement in two months? great work... :notworthy:

No way near that! I have two boards on my chest remember!

Ok, 25-30kg, my lousy maths :oops: , - no matter how you slice it, it's still a great improvement and as MikeZero says, strong 2 board...

[SoaringSwine]

Ok, 25-30kg, my lousy maths :oops: , - no matter how you slice it, it's still a great improvement and as MikeZero says, strong 2 board...

I'm a bit rude...

Thanks! Hope to do even more next time I hit boards again.

[poos_n_wees]

Howdy.. has it come through yet?

[SoaringSwine]

Howdy.. has it come through yet?

Nope, but couriers are retarded when it comes to delivering anything to my place. I've most likely got a card to call.

[poos_n_wees]

Oops, I just asked my coworker how it was sent.. it was by normal post, not courier. Just a FYI

[SoaringSwine]

Entry #38 - Saturday 17 May 2008

DE Squat

Box Squats

Warm ups

10 sets of 2*75

Reverse Hypers

3 sets of 8*140lb

One Legged Squats

4 sets of 10 each leg with 30lb DBs

DB Rows

4 sets of 6 each arm with 55lb DB

Shrugs

2 sets of 15*70

1 set of 15*80

Pulldown Abs

1 set of 15*30

2 sets of 10*35

Comments

Easy session. Got to watch the big boys pick up some heavy weights. Next week is going to be awesome; low box squats, floor press, JM press, close grip and a heavy squat double. Now to just write this 3000 word essay for Monday .

[teamfatboy]

Easy session. Now to just write this 3000 word essay for Monday .

's ok, it's a great sunny day, the 'canes got beat...all the sorts of things to help a guy focus :pfft:

[SoaringSwine]

Entry #39 - Sunday 18 May 2008

Tired

DE Bench

Speed Bench Press

10 sets of 3*42.5 - 4 comp grip, 3 medium, 3 close

Messy form

Lying DB Tricep extensions

4 sets of 10*20lb

DB Shoulder Press

3 sets of 10*30lb

These don't hurt the shoulders

Shoulder Prehab

Comments

Urgh.

[SoaringSwine]

Entry #40 - Tuesday 20 May 2008

ME Squat

Low Box Squats (13" box)

5*20

5*40

5*60

5*70

3*80

3*90

3*100

3*105

3*110

3*115

Parallel for me is at about 16", so fark was 13 hard. OB says this can give around a ~20kg carry over to normal squat, fingers crossed. 3*115 was a fucking grinder! Thing in my lower ab flared up again too. I've resolved myself to do the strengthening exercises every night for it now.

GHR

5 sets of 5

Went to parallel then dropped my torso, engages the glutes a lot more.

Partial Deadlifts

From the upright position you lower the back to just below the knees, sticking you arse right out, bring back up and repeat

2 sets of 20*60

1 set of 20*70

)#(*%&(#*&%# my back was BURNING after these. Felt it in the glutes too but my back was also taxed from the box squats. I don't know how you do your 20 reps of 4-2-4 things TFB.

Reverse Hypers

3 set of 8*50lb

Nice and light to stretch the back back out. Worked a treat, all the back pain went away.

Pulldown Abs

3 sets of 15*30

Lower ab work

Did some floor exercises to target the lower abs. Didn't do much as it made that thing feel a bit sore.

Comments

Taxing mudda fudda of a session. This programme keeps hitting hard and fast. No time to get used to anything.

[SoaringSwine]

Entry #41 - Thursday 22 May 2008

ME Bench

Very much a learning session

Floor Press

5*20

5*30

5*40

5*50

5*60

3*65

3*70

3*75

3*80

1*85

Had some many jumps because I had no idea what I could actually do, will hit 3*85 next week.

JM Press

5*20

5*20

5*25

3*30

3*30

8*20

Very easy exercise to cheat on. Focussing on getting the form right to hit the target area.

Incline DB Press

2 sets of 10*40lb

Seated DB Cleans

4 sets of 8*15lb DBs

Hanging Legs Raises

Suppose to to 5*15, but I'm nowhere near flexible+strong enough. So was doing a mixture of knee and straight legs.

Comments

Lot of new stuff this session. Next week should be good.

[SoaringSwine]

Entry #42 - Saturday 24 May 2008

DE Squat

Speed Box Squats

Warmups

10 sets of 2*65

Squats

Working up to a heavy double

3*65

2*80

1*90

1*100

1*110

2*120

Wanted to give 2*125 a crack (I think I would have had it easily), but my lower ab thing was tingling again so best not to push it. Pretty happy with how 2*120 went up though. Squat should be somewhere in the 130s now.

Reverse Hypers

5 sets of 8*120lb

Chest Supported Rows

8*20

2 sets of 8*30

8*25

GHRs

3 sets of 6*BW

Pulldown Abs

5 sets of 10*35

[Mike Zero]

Strong Floor Presses.

[SoaringSwine]

Strong Floor Presses.

Thanks. I'm hoping I'm in the majority who floor press less than they bench. Fingers crossed...

[SoaringSwine]

Entry #43 - Sunday 25 May 2008

DE Bench

Speed Bench Press

10 sets of 3*40 - 4 comp grip, 3 medium, 3 close

Close Grip Bench Press

Now I was meant to work up to 2 heavy sets of three, but I couldn't help seeing what my 3RM was.

3*40

3*50

3*60

3*70 - All went up pretty easily

2*75 - First two went up well and only just failed on the third

3*70

Pretty happy with that.

One Arm DB Extensions

3 sets of 10*20lb

Hitting that medial head of the tricep well.

Front Plate Raises

2 sets of 10*15

1 set of 10*20

Shoulder Prehab

Ab Work

Comments

Fairly happy with that session.

[SoaringSwine]

Entry #44 - Tuesday 27 May 2008

PnW, I took your energy drink today before my workout...

ME Squat

Low Box Squat (13")

5*20

5*40

5*60

5*75

3*90 - belt on

3*105

3*120 PB - previous 3*115 on 20/5

2*125

Very pleased with these. Form improved heaps, forcing my knees out is giving me heaps more power. No pain in my lower abs!

GHRs

5 sets 5*BW

Mixed it up a little, did some with hands on head to parallel, others dropping torso right down.

Partial Deadlifts

20*70

20*80

20*90

These felt good today

Reverse Hypers

3 sets of 8*50lb

Again to loosen the back up.

Pulldown Abs

2 sets of 15*35

3 sets of 12*35

Comments

I'd like to think my results today were because of better technique and strength increase, as I won't be having that crazy energy drink again. Damn you PnW, I'm hyped up like crazy right now, I normally never have any caffeine.

[teamfatboy]

Entry #40 - Tuesday 20 May 2008

Low Box Squats (13" box)

Partial Deadlifts

)#(*%&(#*&%# my back was BURNING after these. Felt it in the glutes too but my back was also taxed from the box squats. I don't know how you do your 20 reps of 4-2-4 things TFB.

Yep, that 4/4/4/0 set of 20 is a complete PITA, but it's getting results..if I can shed the winter lard before the next set of pics, that is! Mind you, I was measuring how far off the deck 13" is - that's a big deep hole to drive out of!

I start my day with a double-double long-black, extra shot...but maybe that explains why I don't need another coffee 'til lunchtime LOL. Recommend you don't write any major essays for a while....

[SoaringSwine]

Entry #40 - Tuesday 20 May 2008

Low Box Squats (13" box)

Partial Deadlifts

)#(*%&(#*&%# my back was BURNING after these. Felt it in the glutes too but my back was also taxed from the box squats. I don't know how you do your 20 reps of 4-2-4 things TFB.

Yep, that 4/4/4/0 set of 20 is a complete PITA, but it's getting results..if I can shed the winter lard before the next set of pics, that is! Mind you, I was measuring how far off the deck 13" is - that's a big deep hole to drive out of!

I start my day with a double-double long-black, extra shot...but maybe that explains why I don't need another coffee 'til lunchtime LOL. Recommend you don't write any major essays for a while....

Yeah thankfully I finished my last essay for a while yesterday monring. I've had 9 essays/tests over the past 7 weeks. Just one take home test to go.

[SoaringSwine]

And yeah, 13" is nasty! The worst thing is you lose your stretch reflex so you really have to blast your way out of it (hence why your box squat is lower than your regular squat). It helps a lot for deadlifting. Static overcome is the technical term, I think.

[SoaringSwine]

I've just been reading an interesting article on the raw vs equipped debate...

Originally Posted by Dave Tate

So what is your carry over?

This seems to be the question of the decade. What can you do RAW? I am asked this just about once a week. I am sure there are many of you who are reading this that know exactly what I mean. Will this ever end?

It is always those who have the least experience in the prone position who ask such things. They are really the ones at risk. RAW is just plain dangerous. We are in a different world then we were years ago. We have more knowledge, technique is better, strength and endurance is better optimized and the stakes are higher. going raw is just not worth the risk. I have seen the news and see the stats. It is those who go raw that are ending up seeing the doctor wondering how they put themselves in such a position. They knew better but did it anyway and now they are paying the price.

Why can't tell wake up and see what is going on?

Single Ply, Two ply, Triple ply, who cares? Just wear something!

I have though long and hard on this and have come up with a few reasons why these pricks stay raw.

1. They do not understand the issues we have to deal with.

2. They have never had had their performance interrupted because of a hamstring cramp?

3. They have never had to stop short because their lower back was in knots?

4. They have never been so tight they felt like they were going to pop only to find they could have been tighter?

5. They have never had their staying power compromised.

Have they ever tucked as hard as they could only to find they missed the sweet spot? I don't think so.

Do they know what it is like to push and drive as hard as you can to have a blow out and then spend the next 30 days wondering how they will deal with it? Nope! They have no idea.

Look I know we are in the up and coming age of the Ultra this and Ultra that, Titan, Magum, Viking, Max, Trojan and whatever knight they come up with next. We have so many options. We have single, double and triple ply. You can get the in any size to fit anybody. They are meant to keep you jacked and tight and defiantly make you stronger. We have push harder and have a little more at the peak to finish strong. I will not lie. Being Anti Raw is not only safer it helps. It helps you feel better and lets you take it to the next level.

I can't sit here and make it sound like this is all good and does not have its negatives. Years ago many records were set and they were all RAW. Were these legends better than the ones of today? This can be debated but how long did they really last. There were many that died before there prime. Sure there names will go on forever and legands like Holmes will last forever. There are many Frank, Dick, and Harry's out there that think this is all easy business. It is not as easy as it looks. First getting it on right takes skill and experience. If it is not put on right you will not get the biggest carryover. Second, they can tear you up and can actually somewhat hinder your ability to feel the stroke. But I can say this. I have personally gotten close to 30% on single ply and 50% with double. Now what does this mean in real terms.

What this means is when I have sex and wear one condom I can actually make it for 13 stokes. My RAW max is around 10 so I am getting a 30% carry over. Now when I wear two condoms it goes right up to 15 strokes or 50%.

Did you assume this was about Bench Shirts? Hum. Never trust you assumptions.

Now go back and read this again. It is much funnier the second time.

[SoaringSwine]

Entry #45 - Thursday 29 May 2008

Just realised I have my comp in 16 days...

ME Bench

Floor Press

5*20

5*40

5*55

5*65

3*75

2*85 - failed on the third, poor technique

3*85 - better technique PB - previous 3*80 on 22/5

JM Press

5*20

5*25

3*30

3*32.5

3*32.5

Incline DB Press

2 sets of 10*45lb

Seated DB Cleans

1 set of 8*20lb

3 sets of 8*17.5lb

Hanging Leg Raises

4 sets of 12

[SoaringSwine]

For anyone on a cut at the moment, I'd just like to share my post training meal...

[Flamer]

I may be on a cut, but I'm not desperate! That looks disgusting!

[Luigi]

shiit lol there the crappiest looking burgers iv ever seen :puke: