basics

[Big john]

also tidied up DB rack in an attempt to be a good c*nt. was pointless as lazy phaggotts had messed it up before id even left. i even had them in order lol. :evil:

i get this in shiny land....its like the fuckers cant count or something

[startinfromscratch]

^ today the rack is back to its former self....

today:

warmup stretches, violator

cable c/g rows

6 worksets pyramid 8-12 reps

lat p/d

5 sets 8-10 reps

tbar machine

4 sets 10-12 reps, lats smoked by now

incline db curls

4 sets 8-10reps

cable prechers

4 sets 8-10reps

man havent trained 2 days in a row for awhile, let alone 3 lolololol. rest day tommorow 8)

[BeastBuilder]

also tidied up DB rack in an attempt to be a good c*nt. was pointless as lazy phaggotts had messed it up before id even left. i even had them in order lol. :evil:

Definitely know that feel brah, especially at the start of the week before the Aesthetic Phaggots run out of Upper Body to do and need a rest day..

Unsurprisingly it's always the 10-25kg DBs that are left lying around or sitting on things, stupid weak 70kg Zyzz Wannabes.. :pfft:

[Big john]

nice bit o mahi there bro :nod: ...soon be gett ing kiiiinds of gains 8)

[startinfromscratch]

also tidied up DB rack in an attempt to be a good c*nt. was pointless as lazy phaggotts had messed it up before id even left. i even had them in order lol. :evil:

Definitely know that feel brah, especially at the start of the week before the Aesthetic Phaggots run out of Upper Body to do and need a rest day..

Unsurprisingly it's always the 10-25kg DBs that are left lying around or sitting on things, stupid weak 70kg Zyzz Wannabes.. :pfft:

i havent seen many aesthetic phaggotts in the afternoons, though i had to lol at this c*nt today telling his mate that the reason val got upgraded to gold was ACTUALLY because russian gangsters had bet millions on valerie to win gold, so they fixed the drug test..... loooooooooooool

[Monarchking]

i havent seen many aesthetic phaggotts in the afternoons, though i had to lol at this c*nt today telling his mate that the reason val got upgraded to gold was ACTUALLY because russian gangsters had bet millions on valerie to win gold, so they fixed the drug test..... loooooooooooool

haha epic!

[BeastBuilder]

i havent seen many aesthetic phaggotts in the afternoons, though i had to lol at this c*nt today telling his mate that the reason val got upgraded to gold was ACTUALLY because russian gangsters had bet millions on valerie to win gold, so they fixed the drug test..... loooooooooooool

If he put the same amount of effort in to his training as his stories he must have been one big motherfucker !!

[startinfromscratch]

i havent seen many aesthetic phaggotts in the afternoons, though i had to lol at this c*nt today telling his mate that the reason val got upgraded to gold was ACTUALLY because russian gangsters had bet millions on valerie to win gold, so they fixed the drug test..... loooooooooooool

If he put the same amount of effort in to his training as his stories he must have been one big motherfucker !!

he did cable chest flyes for about a half hour, srs.

[startinfromscratch]

warmups

dislocations etc

bench

40,60,80x5

100x2

110x2

110x2

90x10 SS pressups

90x6 SS pressups

prowler, always alternating hi/lo grip

warmup 2 runs 20k, 2 sets

40k x 2 lengths, 2 sets

50k x 2 lengths, 5 sets

60k s 2 lengths, 2 sets

sweated 8)

still tweaking my split setup, but the body is feeling pretty wrecked all over atm. legs are still not recovered from sunday, had planned pos chain tommorow but will rest tomo and do pos chain saturday after work.

wish i had a spot today as im 90% sure i had one more rep at 110 in the first set, which would be an equal PB at a lower b.w, and id be on track.

question - with the prowler, once you get above 50k using the lower handles, do you still try to maintain keeping heels in contact with the floor? not sure whether im just making it harder than it should, or whether i should use a raised heel style??

[Big john]

found this article here..didnt read much into it but always found stuff by Defranco to be very informitive

hope it helps

http://www.t-nation.com/free_online_art ... r_training

[startinfromscratch]

found this article here..didnt read much into it but always found stuff by Defranco to be very informitive

hope it helps

http://www.t-nation.com/free_online_art ... r_training

mint! repped 8)

[startinfromscratch]

going for squat PB's in an empty gym. success means your determined, failure means your an idiot

warmups

prowler 5 lengths, leg swings

GCB box squats

bar,40,60, add 20k chains

60+Cx5

80+Cx5

80+Cx5

100+Cx5

110+Cx3

120+Cx3

130+Cx2

140+Cx1 PB

GHR

b.wx10 reps, 5 sets

Rev hyper

3 sets 10, had to abort as was too uncomfortable barefoot lol

legpress

100x25,25,25,25 weekend at burnies :twisted:

happy today, good improvement 2nd time using the GCB. found a better hand placement, and used the chains which did help stop the excessive swing. also my timing off the box was better. will take vid next week to check form breakdown. if gym wasnt completely empty i would have tried 150+C. used a belt for the first time in months.

first time on a legit GHR, man these smash/cramp/burn hamms. new staple move for pos chain day, and may add as an extra on another day.

rev hypers were a fail as i gym barefoot and such. they did really stretch out my crampy hamms though lol.

legpress was just cos i felt quads were quite fresh, so just did the 4 hi rep sets for a pump etc.

[steak]

sounds like a a good sesh bro...ESB kitted out 8)

[startinfromscratch]

went in on sunday (rest day) so that i could watch/learn the big boys conduct a chest session, and learnt some new stuff. although my basic technique etc is ok, i am going to give a good few months of the different approach to benching form that the boys are using and see how it goes. weights will/have take a dive intitially, but once im used to it i will make my way back up 8)

Considering these guys all have strong raw benches (and chests (no homo)) i think taking advice here should be a good direction. :nod:

As i was told, i stuck to light phaggott weights and just did some volume, gonna take a little bit to adjust to the new benching style.

warmups, dislocations etc

bench - short rests

barxlots

40x15

60x10, x 8 sets

80x10, x 2 sets (were actually hard lol)

inc db presses

5 sets 10 reps, again using a new tech

1 set of cable flyes for activation (not srs)

lying cable curls

8 sets 12-15 reps

chest is way pumped from the benching, pretty new feeling for me lol. will see how it feels tommorow 8)

[startinfromscratch]

had a mean train today, probably due to the intra-training monster lol.

rack pulls - just above the kneecap

60x10

100x10

140x5

160x5

add B

180x5

200x5

220x5 PB

240x3.5 PB

260x1 - got it up, but couldnt get shoulders retracted. PB

180x5 - reverse mixed grip

180x5 "

180x5 "

trap bar strict shrugs

4 sets 10-12

light DB rows

4x15reps

back farked 8)

happy as with today. pretty sure ive never had more than 220 in my hands, and defo not for reps, so pretty stoked. used chalk not straps for pulls, and hands are toast. my best pull of the floor to date is 220 (phaggott weight) so rekon with the focus on pos chain work i should be able to beat that soon enough.

rest day tommorow.

[startinfromscratch]

edit - due to ^that, my entire mid and upper back is smashed, sorest its ever been. promising

[Big john]

mean bro!

[startinfromscratch]

dodged 1 train this week due to pec strain, nothing major tho.

todays lesson - ugly pbs are still pbs :pfft:

wanted to get a triple on the GCB at 130 to beat last week, smoked it. form breakdown happening at max, of course, but - i still sat on the box and stood up so im happy enough

GCB box squat

barx10

60x10

add 20k chains

60+Cx5

80+Cx5

100+Cx3

120+Cx2

130+Cx5 PB

140+Cx1

150+Cx1 PB

160+Cx1 "

170+Cx1 "

GHR

6 sets 10 reps, bodyweight

back ext

5 sets 10-12, b.w

got a little vid. ugly as hell, but banked 8)

[steak]

sweet bro. good session 8)

[Daniel]

dodged 1 train this week due to pec strain, nothing major tho.

todays lesson - ugly pbs are still pbs :pfft:

wanted to get a triple on the GCB at 130 to beat last week, smoked it. form breakdown happening at max, of course, but - i still sat on the box and stood up so im happy enough

GCB box squat

barx10

60x10

add 20k chains

60+Cx5

80+Cx5

100+Cx3

120+Cx2

130+Cx5 PB

140+Cx1

150+Cx1 PB

160+Cx1 "

170+Cx1 "

GHR

6 sets 10 reps, bodyweight

back ext

5 sets 10-12, b.w

got a little vid. ugly as hell, but banked 8)

Good training bro

[Big john]

barefooted wendigo squats :grin:

[startinfromscratch]

barefooted wendigo squats :grin:

barebacking is the best :pfft:

[Dr Squat]

barefooted wendigo squats :grin:

barebacking is the best :pfft:

What's with the barefoot squats bro?

[steak]

barefooted wendigo squats :grin:

barebacking is the best :pfft:

What's with the barefoot squats bro?

He has hairy soles anyway...all the Wendigos do so its not really bare... so to speak :grin:

[startinfromscratch]

barefooted wendigo squats :grin:

barebacking is the best :pfft:

What's with the barefoot squats bro?

i dont have the money for heels, and prefer barefoot to sneakers. probably should invest in some decent shoes soon lol