Defection from the Mother Land

[Big john]

cant handle his volties :roll:

i thought was supposed to stack them with Vodka and redbull? :twisted:

and 800mgs of Ibuprofen

[bar-belle]

http://www.t-nation.com/testosterone-magazine-641#dave-tate-talks-bulking-cutting

was just reading this..thought of you.. seen as your doing both :pfft:

[startinfromscratch]

http://www.t-nation.com/testosterone-magazine-641#dave-tate-talks-bulking-cutting

was just reading this..thought of you.. seen as your doing both :pfft:

[bar-belle]

Week 2 day 1.

I'm toast :pfft: what a long sesh tonight.

Sorry Boris but I freakn well hate front squats so I just did them back wards. Hope you don't mind

Squat:

1x5x40kg

1x4x45

1x3x55

1x3x55

1x2x60

1x2x60

1x2x60

1x2x60

1x2x60

Bench:

1x5x25kg

1x4x30

1x3x35

1x3x35

1x3x40

1x3x40

1x3x40

1x3x40

1x3x40

DB flyes:

5x10

Pushups: real ones not half arsed :twisted:

5x10

Front squats done backwards:

1x3x35kg

1x3x35

1x3x40

1x3x40

1x2x45

1x2x45

1x2x45

1x2x45

GM's:

5x5 light

150 x RBD

1 potato/1 protein shake...then home for more eats...was seriously hungry had been 4.5hrs between meals :-s

[Big john]

1 potato/1 protein shake...then home for more eats...was seriously hungry had been 4.5hrs between meals :-s

:shock: eh...wtf lol

[bar-belle]

Week 2 Day 2

So so training tonight. Deads to knees (conventional) gave my piriformis a bit of grief..damn it :x

One of our juniors testing in the gym tonight so training took longer than expected...gotta support the young ones aye. she did so well...55kg squat, 47.5kg bench and 100kg easy dead. Only been training the ways of the Sheiko for 4 weeks :clap:

Anyhoo this is what I did....

Deads to knees

1x3x65kg

1x3x80

1x3x80 had to repeat it cos I forgot the pause and just pulled in on through :doh:

1x3x90

1x3x90

1x2x100

1x2x100

1x2x100

1x2x100

Bench

1x6x25kg

1x6x30

1x6x30

1x6x35

1x6x35

1x6x35

1x6x35

DB flyes

5x10

Deads from knees

1x4x70

1x4x85

1x4x100

1x4x100

1x4x102.5

1x4x102.2

1x4x102.5

1x4x102.5

Lunges

5x5x 8kg light

Stretch and done.

Have eaten dirrrty today :? 1 x Black Licorice Wendy's icecream =P~ freakn the bomb, iced bun then someone brought me banana cake at the gym (would be rude not to eat a piece), then got given a piece of stuff crust pizza to try (never had it before ). OMG I'll be up a weight class before I know it...the upside is that my bench would go up :grin:

[Phedder]

Stuffed crust is the only way to go =P~

Hope you can work that piriformis back into submission, wiley buggers they are :pfft:

[bar-belle]

Stuffed crust is the only way to go =P~

Hope you can work that piriformis back into submission, wiley buggers they are :pfft:

Haha yeah it was will power not to eat another piece...probably about 600cals per slice :roll:

Yip will get the screw driver handle on the piriformis tonight. It's just the conventional pulling...sumo is sweet as.

[runveerun]

1x3x80 had to repeat it cos I forgot the pause and just pulled in on through

On your deads to knees do you just pause at knees then pull all the way through?

I was talking to somebody the other day about it and I have been literally just going to knees then down. Apparently Boris says to just pause at knees then keep going all the way through, which would be a bit tougherer!

[Big john]

1x3x80 had to repeat it cos I forgot the pause and just pulled in on through

On your deads to knees do you just pause at knees then pull all the way through?

I was talking to somebody the other day about it and I have been literally just going to knees then down. Apparently Boris says to just pause at knees then keep going all the way through, which would be a bit tougherer!

yea Boris says to pause at the knees then resume to lock out

i never follow through personally, however. I pause for about 2-3sec at the knees

sorry to hijack the question BB

[bar-belle]

1x3x80 had to repeat it cos I forgot the pause and just pulled in on through

On your deads to knees do you just pause at knees then pull all the way through?

I was talking to somebody the other day about it and I have been literally just going to knees then down. Apparently Boris says to just pause at knees then keep going all the way through, which would be a bit tougherer!

yea Boris says to pause at the knees then resume to lock out

i never follow through personally, however. I pause for about 2-3sec at the knees

sorry to hijack the question BB

yeah bugger off with your 1/2 pulls :twisted: :pfft:

but yes Vee pause for 2 count at knees and then through to lockout.

John - why dont you follow through to lockout?

Whats the benefit in pausing at the knee and then dropping to the floor?

[Big john]

John - why dont you follow through to lockout?

Whats the benefit in pausing at the knee and then dropping to the floor?

Personal Preferance

i could ask the same about the other way i guess, i find just going to the knees helps to generate more speed off the deck and by holding it at the knees for a longer period helps keep tightness. i started doing them at the start of the WBoP novice and have noticed its helpt alot. then again my leverages could be playing a part here too

[steak]

i could ask the same about the other way i guess,

We do them the other way/right way cos Boris says and he knows a shitload more than you

srsly though ...I cant see how pausing at the knee would develop speed off the deck...in fact pausing at the knee would only promote the motor pattern of getting stuck at the knee..a common sticking point. Following through to lock out would promte the motor pattern of getting through a common sticking point. Also the % would be set for the follow through not for a paused hold at the knee.

Anyway its all interesting stuff Boris Wharetohunga

[Big john]

We do them the other way/right way cos Boris says and he knows a shitload more than you

well, that i cant argue with that :grin:

I cant see how pausing at the knee would develop speed off the deck...in fact pausing at the knee would only promote the motor pattern of getting stuck at the knee..a common sticking point.

like i said its preference just seems to work for me bro.. that or im just supremely lazy cannnnnt

i always belived the reason why we do rack pulls from below the knee was to strengthen "the sticking point"?

[runveerun]

in fact pausing at the knee would only promote the motor pattern of getting stuck at the knee..a common sticking point. Following through to lock out would promte the motor pattern of getting through a common sticking point.

AAaaa this makes sense! Thanks Steak. Back to your journal BB :oops:

[steak]

i always belived the reason why we do rack pulls from below the knee was to strengthen "the sticking point"?

my point exactly...pulling through the sticking point not pausing at it. These are like board presses..capiche?

Otherwise your rack pull would be a "paused pin hold" :pfft: add these with your "pause at knee" and Im sure you'll be seeing the death of a deadlift

Nice day for it

[bar-belle]

week 2 day 3....last nights training

gym was super quiet in the evening....it was just me and TP - Rechelle training so got through it pretty quick

warm up sled

foam roller

stretch

Squat:

1x5x40kg

1x4x45

1x3x55

1x3x55

1x2x60

1x2x60

1x2x60

1x2x60

1x2x60

Bench:

1x5x25kg

1x4x30

1x3x35

1x3x35

1x2x40

1x2x40

1x3x37.5

1x5x35

1x7x30

DB flyes:

5x10

Squat:

1x5x40

1x5x45

1x5x45

1x4x55

1x4x55

GM's

5x5x 20kg

Day off training today and had a picnic lunch at the beach with the kids....minties day 8) then went and watched the boys lift some weights.

Rosco got into a squat suit for the first time and squatted 160kg a gain of 25kg on his 1RM...managed to get depth on the 160kg. Booyah :grin:

[startinfromscratch]

week 2 day 3....last nights training

gym was super quiet in the evening....it was just me and TP - Rechelle training so got through it pretty quick

warm up sled

foam roller

stretch

Squat:

1x5x40kg

1x4x45

1x3x55

1x3x55

1x2x60

1x2x60

1x2x60

1x2x60

1x2x60

Bench:

1x5x25kg

1x4x30

1x3x35

1x3x35

1x2x40

1x2x40

1x3x37.5

1x5x35

1x7x30

DB flyes:

5x10

Squat:

1x5x40

1x5x45

1x5x45

1x4x55

1x4x55

GM's

5x5x 20kg

Day off training today and had a picnic lunch at the beach with the kids....minties day 8) then went and watched the boys lift some weights.

Rosco got into a squat suit for the first time and squatted 160kg a gain of 25kg on his 1RM...managed to get depth on the 160kg. Booyah :grin:

u are a machine R :nod: :nod:

[bar-belle]

u are a machine R :nod: :nod:

A broken one tonight mate :pfft:

Week 3 Day 1

Warm up sled

Foam roller

Stretch

Squat

1x5x42.5kg

1x4x50

1x3x60

1x3x60

1x2x65

1x2x65

1x2x65

1x2x65

Bench

1x5x25kg

1x4x30

1x3x35

1x3x35

1x3x40

1x3x40

1x3x40

1x3x40

1x3x40

1x3x40

DB flyes

5x10

Pushups

5x10

Squat

1x3x40kg

1x3x45

1x3x55

1x3x60

1x3x60

1x3x60

1x3x60

GM's

5x5x 20kg

Bit of a long one tonight...feeling toasted now :?

[Big john]

A broken one tonight mate :pfft:

Week 3 Day 1

Warm up sled

Foam roller

Stretch

Squat

1x5x42.5kg

1x4x50

1x3x60

1x3x60

1x2x65

1x2x65

1x2x65

1x2x65

Bench

1x5x25kg

1x4x30

1x3x35

1x3x35

1x3x40

1x3x40

1x3x40

1x3x40

1x3x40

1x3x40

DB flyes

5x10

Pushups

5x10

Squat

1x3x40kg

1x3x45

1x3x55

1x3x60

1x3x60

1x3x60

1x3x60

GM's

5x5x 20kg

Bit of a long one tonight...feeling toasted now :?

.......................SHYTE!

now thats shifting some steel! :shock: :pfft:

[steak]

you should see whats planned next :grin:

[bar-belle]

.......................SHYTE!

now thats shifting some steel! :shock: :pfft:

yup but boris cares not for my moaning :roll:

you should see whats planned next :grin:

yes I am somewhat scared :shifty:.... and excited too

So training in the ways of the sheiko tonight...seemed to take a while again but spent a bit of time calling the lifts for some of the boys, spotting and par-took (if that's a word) in the general banter and smack talk of the evening at CBC....good times.

Warm up bike (some bugger was on my sled :evil: )

Foam roller

Stretch

Deficit deads

1x3x65

1x3x65

1x3x77.5

1x3x77.5

1x3x85

1x3x85

1x3x85

1x3x85 haven't done deficits for ages...weight felt light

Bench

1x5x251x4x30

1x3x35

1x3x35

1x2x40

1x2x40

1x2x40

1x2x45

1x2x45

1x2x40

1x2x40

DB Flyes

5x10 light

Deads from knees

1x4x80

1x4x90

1x4x90

1x3x102.5

1x3x102.5

1x2x115

1x2x115

1x2x115 last rep had to dig deep but otherwise pretty good

Lunges

5x5

Then home to a mean pasta/meat dish that was cooked for me 8)

[bar-belle]

Last day of 29 and then begins a new phase of training for the next 12 weeks. Slight changes to what I had planned but after talking with the coach we think this should give me some good gains. So will begin Metal Militia bench programme and tweaked sheiko for squat and deads. Gonna have to up my game for this as I know it's going to require me to dig deep. But will give it a go and see where it takes me.

Tonights training....

Squat:

1x5x40kg

1x4x45

1x3x55

1x3x55

1x3x60

1x3x60

1x3x60

1x3x60

1x3x60

1x3x60

Bench:

1x5x25kg

1x3x35

1x3x35

1x3x40

1x3x40

1x3x40

1x3x40

1x3x40

1x3x40

1x3x40

DB flyes:

5x10 light

OHP

5x4x20kg light

GM's

5x5x20kg light

Fin

[Big john]

So will begin Metal Militia bench programme and tweaked sheiko for squat and deads.

holy shit! :shock: :shock: :shock: :shock:

[bar-belle]

holy shit! :shock: :shock: :shock: :shock:

:shifty: I know...but hey gotta give it a go...will have to be strict on my rehab stuff tho I've been so slack with it since Nats.