half human/half machine - downloading training data...

[Android]

yeah good point mate.

I've not done any bodybuilding per se for ages...but things like Rows and stuff would still help my strength.

what comp day is this you speak of mate? :roll:

hahaha - K-OS @ CBC here I come!

[Android]

Before I got to the gym I was given a XXXL t'shirt off my mate who owns Ooh wee supplements. They sponsor Mateo and just do there thing so was happy to get some new clothes. Awesome fit, tight but not overly tight. Might get a ticket to Ronnie C so hope I can go to see him and hear about his line of supplements.

Shoulders today and this is my weakest link.

Lowest reps I did was 5 for a set I don't want to tempt fate with lower than that just yet.

Did Military Press with Olympic bar and some 5kg plates cos the ceiling under the squat racks is too low for pressing bigger plates (I've seen IDW do them but....) :pfft: jks mate

Worked up to 60kg and did 5 sets of 5 reps, then dropped to 40kg and did sets repping out to 15.

Did Hammer Strength seated shoulder press and worked up to 60kg each side and 3 sets of 5-6 reps each.

Next was just a few sets of low rep side raises. 15kg, and then 22.5kg sets.

That was shoulders, moved on to a small does of Arms, one exercise bis and tris.

Standing bicep curls worked up to 25kg and did 3 setts of 6 reps each arm.

Then tricep pushdowns with elbows out to replicate a close-grip press. Just stacked it out and did 20-25 rep sets until pumped.

Got 3 comments form guys on the change in my physique and a girls number so left on a high :-)

An over 120kg today I think I squeeze a few more kg before coming off cycle in about a month.

[Small]

Before I got to the gym I was given a XXXL t'shirt off my mate who owns Ooh wee supplements. They sponsor Mateo and just do there thing so was happy to get some new clothes. Awesome fit, tight but not overly tight. Might get a ticket to Ronnie C so hope I can go to see him and hear about his line of supplements.

Shoulders today and this is my weakest link.

Lowest reps I did was 5 for a set I don't want to tempt fate with lower than that just yet.

Did Military Press with Olympic bar and some 5kg plates cos the ceiling under the squat racks is too low for pressing bigger plates (I've seen IDW do them but....) :pfft: jks mate

Worked up to 60kg and did 5 sets of 5 reps, then dropped to 40kg and did sets repping out to 15.

Did Hammer Strength seated shoulder press and worked up to 60kg each side and 3 sets of 5-6 reps each.

Next was just a few sets of low rep side raises. 15kg, and then 22.5kg sets.

That was shoulders, moved on to a small does of Arms, one exercise bis and tris.

Standing bicep curls worked up to 25kg and did 3 setts of 6 reps each arm.

Then tricep pushdowns with elbows out to replicate a close-grip press. Just stacked it out and did 20-25 rep sets until pumped.

Got 3 comments form guys on the change in my physique and a girls number so left on a high :-)

An over 120kg today I think I squeeze a few more kg before coming off cycle in about a month.

i hope this is a joke hahahahahaahahahaha or shes a 'massage therapist'/hairdresser/personal shopper etc etc etc

btw weren't you suposed to train with me yesterday!!!

[Android]

Oh shit I think you're right why didn't you txt me.

Bugger I training Legs with some guy Thurs then Fri with a PT. Will txt u

Errrr, the girl was ... a girl :shock:

[HarryB]

Shifting some good weights man and it's showing in your physique. I do phases when I will focus on one of the big lifts then once I have done I do my regular bodybuilding training.

Have to say seeing you shifting some good numbers has motivated me to strart shifting some myself. Different seeing the PLers do it cos that's what they do so I am enjoying seeing your strength climb cos it's making me work harder.

[Android]

Shifting some good weights man and it's showing in your physique. I do phases when I will focus on one of the big lifts then once I have done I do my regular bodybuilding training.

Have to say seeing you shifting some good numbers has motivated me to strart shifting some myself. Different seeing the PLers do it cos that's what they do so I am enjoying seeing your strength climb cos it's making me work harder.

haha that's where the problem is....stop!

I've been watching you push heavier and I'm trying to beat you!!! :doh: Fark we'll drive ourselves in to the ground here unless one of us stops.

Srs, I see your 240kg squat for what.. 6 reps? Guess what I have to do for tomorrow's workout? nice one mate

[Small]

Oh shit I think you're right why didn't you txt me.

Bugger I training Legs with some guy Thurs then Fri with a PT. Will txt u

Errrr, the girl was ... a girl :shock:

fiiiine. dont worry i replaced you too :shock: hahaha nah next week sometime?

wow okay im at a loss :pfft:

[Android]

Oh shit I think you're right why didn't you txt me.

Bugger I training Legs with some guy Thurs then Fri with a PT. Will txt u

Errrr, the girl was ... a girl :shock:

fiiiine. dont worry i replaced you too :shock: hahaha nah next week sometime?

wow okay im at a loss :pfft:

we sorted now? 8)

Today was Legs and surprise, squats.

I added 1pps, each time doing just 5-8 reps and concentrating on form, dropping the hips down first and letting the knees follow.

Put weight belt on at 180kg, then leg wraps at 5pps doing 3 relatively easy reps no spotter.

Added a 1/2 plate each side for 240kg and did 2 reps on my own with a spotter keeping an eye on me. I really had to push the 2nd rep and could feel face going red but was all me. Form went out the window though but my mind was blank so I had no control over that at the time.

I have to do what Soundsgood was telling me and prolly not do 3 reps of 220kg before trying the 240kg. I need to do 200kg, then try 260kg...is that right mate?

At least I feel I have to feel what 260kg feels like on the shoulders, and I said I would do walkouts but I've never done them yet for whatever lame reason.

Happy with x2 @ 240kg, think I've reached my beginner gains now. If I actually put in a decent program over 3-6 months of power lifting perhaps could be doing 280 or something close. Will think about it...

Had a rest then went and did Leg Extensions, just 5 sets of 10-12 reps with the stack after warming up with some 25 repper sets at half stack.

Weighed in at 121kg this afternoon, must have been the 3 hot-cross buns with butter they gave us at work Am in a company of 500 people so downstairs were mountains of these things on large platters all over the cafeteria for 500 people...like walking into a dream.

[soundsgood]

Solid squatting mate.

Yeah if I'm trying to squat 260kg there's no way in going to go close to failure on 220. If I'm pre fatiguing I would but if I'm aiming for a PB I will save my energy for the top set. Then after that I will pyramid down and do the lower weights for whatever reps I can do after that. And for some reason they seem easier after I have been squatting the heavier weight so I can usually do more reps on the way down than the way up anyway. Go figure.

[Android]

Solid squatting mate.

Yeah if I'm trying to squat 260kg there's no way in going to go close to failure on 220. If I'm pre fatiguing I would but if I'm aiming for a PB I will save my energy for the top set. Then after that I will pyramid down and do the lower weights for whatever reps I can do after that. And for some reason they seem easier after I have been squatting the heavier weight so I can usually do more reps on the way down than the way up anyway. Go figure.

Ok that;s something I have avoided...dropping the weight and repping out.

5/3/1 says to do it as well, will start.

cheers mate

[tomsammce]

WOW strong knee fixing dbol! getting abit stronger I see..

[Optimass]

lots of different theories re: reps: and total fatigue. I prefer to split the routines - 2 lg days, one with volume and one with out.

There is an article in the latest muscle n fitness that explains the relationship of the central nervous system and physical performance.

In a nutshell .... before most people are able to tap into your maximal strength they fatigue - explained as " a deline in contractile force and/or the inability to maintain power output". So when you blast a 1RM (or close to it) you can experience up 50% loss of power over regular training sessions.

The effects of long-term fatigue upon maximal force and peak rate of tension development (PRTD) (dF/dt max) are studied in man (elbow flexors), in the rat (pseudo-isolated gastrocnemius muscle) and in the frog (isolated sartorius muscle). The muscles are fatigued by voluntary anisometric anisotonic contractions against an elastic resistance in man, and by maximal tetanic contractions in the frog and the rat. In man, the excitation level of the muscle is controlled by the integrated surface EMG of the biceps brachii. In the animals, the muscles are stimulated by a neurostimulator. The PRTD and the maximal isometric force are measured during fatigue tests.

In man, frog and rat, the maximal voluntary isometric torque or the maximal force and the PRTD decrease initially more or less rapidly according to the power developed during the fatigue process, and then less rapidly. The relationship between PRTD and maximal force is linear in the animals and curvilinear in man.

The variations of maximal force and PRTD are discussed in relation to the level of excitation of the muscles and of the composition in different motor units types and their spatio-temporal recruitment. From a biomechanical point of view, it seems necessary to study the behavior of the series elastic component during the evolution of long term fatigue.

Curvilinear meaning drops quickly and then tappers ... another study below ...

Acute effects of fatigue produced by a maintained 60% isometric loading on force production and relaxation characteristics of the leg extensor muscles were studied in male endurance (n = 9), power (n = 6) and strength athletes (n = 9).

The initial non-fatigued isometric force-time curves differed considerably (p less than 0.05-0.001) between the groups so that the times of force production were the shortest and correspondingly the maximal rate of force production the greatest in the power athletes but the longest and the smallest in the endurance athletes.

The endurance time of 70.7 +/- 32.9 s at the 60% fatiguing loading was in the endurance athletes longer (p less than 0.01) than in the power (30.6 +/- 7.1 s) and strength groups (31.7 +/- 5.5 s). The present fatiguing loading resulted in all athlete groups in significant (p less than 0.05-0.001) worsening in maximal force, in the times of force production and in the maximal rates of force production and relaxation.

However, this worsening in the endurance athletes in maximal force (to 92.9 +/- 7.1%) as well as in the maximal rates of force production (to 79.2 +/- 20.8%) and relaxation (to 73.1 +/- 29.2%) were significantly less than 0.05-0.01) smaller than the corresponding decreases in the power athletes (to 64.3 +/- 8.0%, 74.8 +/- 7.4% and to 40.9 +/- 12%, respectively) and in the strength athletes (to 65.7 +/- 7.0%, 56.7 +/- 16.0% and to 34.8 +/- 6.7%, respectively).(

so effects are more prominant on power athletes ... interestingly the article said that the effects of power lost through NeuroMfatigue were more so in men than women - suspect this is because there is 30 - 40% more muscle fibre - which makes sense.

So basically its recommended to periodise your intensity so they get enough rest between total fatigue/high intensity lifting to allow the muscle to work at peak performance - is why most pling principles are created like this.

Currently looking for a full version of the following - have been reading lots since pling started ....

http://www.verkhoshansky.com/Portals/0/Book/Supertraining%20index.pdf

[steak]

http://www.verkhoshansky.com/Portals/0/Book/Supertraining%20index.pdf

pls purchase and deliver 8)

[Android]

So in English what does it mean? :-|

That I'm getting weaker everytime I do another 2-3 RM session and I should either do a volume session instead for a break, or as u do, add a volume session in?

My original intention was to work up the weights and have a volume week pre-comp...a deload so to speak. I haven't been 2-3RM out for for more than 8 weeks

Or does it mean harden the f*ck up?

The PT in my gym, 70kg PL says I should be able to lift heavier, says it to me everytime...

[Optimass]

http://www.verkhoshansky.com/Portals/0/Book/Supertraining%20index.pdf

pls purchase and deliver 8)

torrented a copy but not easy to read - seems digital camera is easier in russia than photcopier :pfft: ... will bring up ...

So in English what does it mean? :-|

That I'm getting weaker everytime I do another 2-3 RM session and I should either do a volume session instead for a break, or as u do, add a volume session in?

My original intention was to work up the weights and have a volume week pre-comp...a deload so to speak. I haven't been 2-3RM out for for more than 8 weeks

Or does it mean harden the f*ck up?

The PT in my gym, 70kg PL says I should be able to lift heavier, says it to me everytime...

Not to total fatigue each time - break it up. deload week I dont do anything ... but i know a lot of the boys do a basics/lite technique and flex/mob before a lift.

My routine is a bit of an experiment as Im wanting to maintain as much size as I can whilst my bf% comes down - I'm still feeling blasted at the end of the session but cycling lite vs heavy when alternating to ensure I'm still recovered. So still no failure on every set - on the DL / equipt bench and squat days I'm not training to failure at all - but around 85/90% max 1 rep - those sessions for me are more for technique - on the day I'll open the throttle in them.

At the last comp I didnt DL for just over 3 weeks - nek minit beat my pb by 19kg ... so my theory is that as long as I am focused on a quality movement for squat - that if the volume day on leg press and the other bber toys is heavy an high intensity ... should get a good squat. (averaging 8 days between squat days)

[Android]

Cool Opti, just fixated on what my best weight would be, will throttle is back a bit this month....errr starting 2moro

Today was Chest.

Practised setting up on the bench like the PL's do, think I'm doing it right the trick is to not let go of the bar once you set up...I hope.

Also practiced floating the bar out from the rack to the point before it gets heavy...if that makes sense.

Started with the bar and worked up 1pps after 5 rep sets, and first rep is always a pause (thnx steak)

Got to 180kg and did 2 reps (no pause, impossible me thinks!)

Then backed off to 100kg and did 4 sets of 10, 1st rep a pause and speed-work for the rest.

Then just some medium weighted standing military presses with the 45kg barbell. 4 sets of 12. Next time will just go up to 160kg and do for reps.

Still 121kg, still eating really well and consistently.

Looking forward to next workout which is deadlifts and NOT doing my 1RM. Plan on doing 220kg for reps...PL reps where you lift, down, re-set, lift again...that's the plan!

[Android]

lunch time today weighed in at 122kg. Eating is up, hungry at every meal and had. having 2 beef meals for dinner and then supper.

Before gym at 12 I had eaten a banana, 200gms oats, protein shake, pancake with syrup, coffee, can of baked beans, 250gms chicken.

Pre-workout was 2 scoops of Jack3d.

Failed to follow my own plan and do deadlifts for any decent amount of reps.

Started on 2pps, then 3pps, then 4pps, then a single at 5pps. Was relatively easy to bring up so I tried 6pps and ... failed.

Gave it 5 minutes and .... failed again.

Back to 5pps for a single, then back to 4pps for a couple and called it quits while I was behind.

That'll teach me to not follow my own plan though.

Jumped onto the seated cable row and am definitely getting stronger. Started on 1/2 stack for 15 reps, then 3/4 stack for 8 reps, then 3 plates off the bottom for 6 reps, then 5 reps of the full stack (300).

Got to work out my best form for deadlift. There's no time to follow a PL strength program so these number I pull at CBC will be my best body building strength. Am aiming for a score of around 650.

After today's effort my Deadlift starting weight is likely to be an easy 200, then a known max off the floor of 220. I think my 100% is 240 but during training these days I can't be arsed with 10kg plates to try it out.

Squats are the same, starting on 200 which I can do easily but need to show the judge I can get depth. Then 240 I can do 1-2 of those on my own so seems to be my known max as well, followed by a never tried before max of 250.

Bench, I don't know what it is with the pause tbh will try tomorrow. I am sure I can do 150 easily with a pause for a starting weight. So 160 might be my 2nd safe option, and 170 would be my 100% max given I've only ever done 190kg for 2 reps touch and go.

If I nail every lift it's 250-170-240 = 670

I will nail every 2nd lift so it's 240-160-220 = 620

Technique in the comp will be my biggest risk...

Am keen to then give a PL program a proper chance to see how much I can improve following one and learning the techniques. Am quite tired of doing 1-2RM and looking at a few programs that's not quite how it's done to increase strength.

[Android]

Today went up to CBC to train Chest with Optimass helping me out.

Watched Pitbull training Chest between sets was really cool to see that.

I started with the bar and setup my body nice and firm. I did a rest-pause for the first rep of each set,then touch and go reps. Each set added 1pps after 5 reps.

At 180kg it was time to try a rest-pause. Got one out, was a short one but was a stop on chest. Then afterwards felt like I had pulled a Hammy lol...but hadn't. Didn't matter was totally stoked with that effort and think technique was major factor, setting up, keeping shoulders back, bar forward more, tight grip etc. if I can do that on 3rd after 160 and 170 lifts I'll b happy

We backed off to 160kg and I did 3 sets of 3 reps, the first rep a definite rest-pause. Looks like my first lift is 10kg more than planned, sweet!

Showed Opti my sumo deadlifts with just 100kg? and abductors feel tweaked so followed Optis advice and did conventional. Will do conventional next deadlift day and see what I can lift now using that technique.

Cheers Opti!

[soundsgood]

Motion put forward to put this journal into the Dark Reaches of the PL sub forum!

Just kidding bro, love seeing you push new PBs day after day. Tom made a good point when I was going through a similar phase late last year. You won't make great progress by continually pushing for new 1RM every time you train. Focus on the triples and doubles. The big singles will come.

It's great you've hooked up with the CBC team. If anyone can help you get the big numbers it will be them! I hope Opti can sort out your dead because if he can Big John better watch out :pfft:

[steak]

Sorry I missed you this time bro....sounds like a good session and things are coming along nicely. :clap:

Good that Optistimmed could help out

[Android]

Motion put forward to put this journal into the Dark Reaches of the PL sub forum!

Just kidding bro, love seeing you push new PBs day after day. Tom made a good point when I was going through a similar phase late last year. You won't make great progress by continually pushing for new 1RM every time you train. Focus on the triples and doubles. The big singles will come.

It's great you've hooked up with the CBC team. If anyone can help you get the big numbers it will be them! I hope Opti can sort out your dead because if he can Big John better watch out :pfft:

Yeah totally agree with you there, I just felt I needed to find my starting weight mate. Definitely 3-5 reps is what all PL programs work around so it's back into them now I know with confidence what my first lifts will be.

Sorry I missed you this time bro....sounds like a good session and things are coming along nicely. :clap:

Good that Optistimmed could help out

I had to drag him away from the mirror every time but was worth it :pfft: We're about the same BF did the ab pose-off and both got blurry abs of granite underneath the fat that does not flex LOL

[HarryB]

Yeah I think you should piss off out of the bodybuilding section.. it's getting demeaning for those of us who take our bodybuilding seriously.

Concentration curls here I come.

[Android]

Yeah I think you should piss off out of the bodybuilding section.. it's getting demeaning for those of us who take our bodybuilding seriously.

Concentration curls here I come.

hahaha, I'm sorry mate I can increase my rep range sure I can, I'll even do some leg extensions I promise...i can change.

Srs tho I'm doing this for bodybuilding, I'll be back

[Android]

Strong Shoulder workout for me today, left the gym stoked.

Thought I'd warm up on the side lat raise machine to begin with, turned out the stack was my warmup for 3 sets of 8 after working my down.

Next up was Smith machine front press, haven't done these in years. Warmed up 1pps, 2pps, 2.5pps, then 3 sets of 3pps for 3-5 reps! f*ck yeah.

Since doing Chest yesterday was feeling forearms were tired otherwise I could have kept going.

Next cable pullups and...the stack again lol

Next some good mornings...yeah not the norm but never done them and am supposed to. So using preset barbell at 45kg did 3 sets of 12 to get a feel. They really crush the neck, wtf!

Lastly some cable sides/ rear delt raises. Light weight.

Then my first crunches since October comps. Yeah supposed to have a strong core for lifting heavy weights. Anyway 40 crunches in and abs start cramping and doing their own crunches so I have to lay flat and ride it out...roll over onto stomach like a beached walrus and get up without inducing more involuntary ab crunches lol what a weird end to an otherwise great workout for me.

FYI, happens all the time when I first do ab work after long time not doing them. Not taking anything that would make it worse like Clen etc. they go away after 2-3 workouts and tighten up...feels like the ab muscle wall behind the abs

[Android]

Erectors have been needing some massage and heat press, they've felt pumped for over a week from the constant squats and deadlifts...so I took a pic of how they look

am I allowed in the PL club now :pfft: