My Raw Quest

[Luigi]

Thursday 17 December 2009- Deltoids

Log press- 40x10x2, 60x10, 80x8, 90x6, 85x10, 70x10

Great pump. Such as a simple exercise that hits the deltoids like nothing else.

i find them pretty good as well

[Dr Squat]

Monday 21 December 2009- Posterior Chain

Second week of hitting GC bar box squats. Felt really strong today and 260 plus 40 kg of chains was easy. I will hit a new PB next week.

Accessories were also strong today. Looking forward to training through over christmas new year. Will have the odd day off but the concept of a 24 hour gym at Eastside is something that excites me when training is going so well.

GC box squats- 75x5x2, 125x5, 175x3 plus chains, 225x3 plus chains, 260 plus chains

Stiff leg deadlifts- 60x8, 100x5, 140x5, 180x5

Reverse hyper extensions- 5 sets

Glute ham raises- 5 sets

Cable rope ab crunches- 5 sets

[steak]

Strong mofo :clap: Good work!

Now thats the weights work..hows the speed work coming along?

[nate225]

^^ Nice work on the GC bro! Makes you work eh?! :nod:

[Dr Squat]

Strong mofo :clap: Good work!

Now thats the weights work..hows the speed work coming along?

Too much weights and not enough speed work lol. Fry is on holiday so I remain unchallenged.

^^ Nice work on the GC bro! Makes you work eh?! :nod:

I love the GC bar bro. Singles are okay but the reps kill you. I am a huge fan of the GC box squat for bringing up the squat and deadlift.

[rose]

the concept of a 24 hour gym is something that excites me

Closing for anything is totally gay. The show must go on :nod:

[Best Bench]

Fry is on holiday so I remain unchallenged.

:^o :^o

I have two issues with this statement:

1. The race was postponed because the doc missed leg training for the 3rd week in a row.

2. I then offered to step in for Fry and challenged you, which you backed out by using the standard personal insults about my crap squat (lucky I am a bench specialist and don't care otherwise my feelings might have been hurt).

I would therefore hardly say that you are unchallenged. More like really sneaky and good at avoiding a potentially embarrassing situation you have got yourself into.

[Dr Squat]

Fry is on holiday so I remain unchallenged.

:^o :^o

I have two issues with this statement:

1. The race was postponed because the doc missed leg training for the 3rd week in a row.

2. I then offered to step in for Fry and challenged you, which you backed out by using the standard personal insults about my crap squat (lucky I am a bench specialist and don't care otherwise my feelings might have been hurt).

I would therefore hardly say that you are unchallenged. More like really sneaky and good at avoiding a potentially embarrassing situation you have got yourself into.

Hey no legs. How about posting your crap in your own journal. Oh that's right, your journal is like your legs. Yet to be formed? :oops:

[Dr Squat]

Wednesday 23 December 2009- Chest

BB Incline Press- 60x10x2, 100x8x2, 120x6, 140x6, 100x15x2

Flat DB Press- 40x10, 50x10x5

Flat BB Press- 60x10, 100x10, 140x10x2

Cable crossovers- 4 sets of 15 reps

Thursday 24 December 2009- Shoulders

DB Shoulder press- 20x10, 30x10, 40x10, 50x10x2

BB Front press- 60x10, 100x8x2

DB front raises (palms in)- 4 sets of 15

DB side lateral raises- 15x10x2, 20x8x2, 25x6x2, 20x8x2, 15x10x2

[Best Bench]

Hey no legs. How about posting your crap in your own journal. Oh that's right, your journal is like your legs. Yet to be formed? :oops:

There you go again getting all defensive and aggressive.

Funny though how I don't train legs yet mine are bigger than yours. I guess no matter how many sets of leg press and stiff leg deadlifts you do your legs just don't seem to get any longer. Maybe you should try more dumbell lunges.

[rose]

Funny though how I don't train legs yet mine are bigger than yours.

Does fatter count? :-s

[Best Bench]

Funny though how I don't train legs yet mine are bigger than yours.

Does fatter count? :-s

I think that would be the doc's preferred unit of measure, I think measuring the distance from the ankle to the hip more accurate.

I have seen some scientific studies that show there is a correlation between a small ankle to hip measurement and increased anger levels. I believe it is called short mans syndrome.

[rose]

I have seen some scientific studies that show there is a correlation between a small ankle to hip measurement and increased anger levels. I believe it is called short mans syndrome.

Such spurious claims require proof that said scientific studies exist, otherwise it's just some made up broshit on the innuhnet :grin:

[teamfatboy]

I have seen some scientific studies that show there is a correlation between a small ankle to hip measurement and increased anger levels. I believe it is called short mans syndrome.

Such spurious claims require proof that said scientific studies exist, otherwise it's just some made up broshit on the innuhnet :grin:

Not that I'm buying into this little 'discussion', but would a Wikipdia entry count ?

[Dr Squat]

Sunday 27 December 2009- Chest

Trained with my old mate DS today. Dave likes to change things up and make it as hard as possible. Less sets but the order of the exercises is so challenging. Great for a change and it really focuses on those weak points.

Warmup with 4 sets of cable crossovers at various angles

Flat DB BP- 35x10, 50x10x4

Flat Flys- 35x10, 50x8x3

Incline BB- 60x10, 100x10, 120x8x2

Also had a good chat about some of the things that I need to be doing outside of the gym to make some progress.

[Dr Squat]

I have seen some scientific studies that show there is a correlation between a small ankle to hip measurement and increased anger levels. I believe it is called short mans syndrome.

Such spurious claims require proof that said scientific studies exist, otherwise it's just some made up broshit on the innuhnet :grin:

Yes probably true! But I want peer reviewed research. Until then I remain in denial. :shifty:

[rose]

I have seen some scientific studies that show there is a correlation between a small ankle to hip measurement and increased anger levels. I believe it is called short mans syndrome.

Such spurious claims require proof that said scientific studies exist, otherwise it's just some made up broshit on the innuhnet :grin:

Not that I'm buying into this little 'discussion', but would a Wikipdia entry count ?

Is that a peer reviewed study? :roll: Looks like broshit to me, bro

"In 2007, research by the University of Central Lancashire suggested that the Napoleon complex (described in terms of the theory that shorter men are more aggressive to dominate those who are taller than they) may be a myth. The study discovered that short men (below 5 foot 5 inches) were less likely to lose their temper than men of average height."

[Dr Squat]

Such spurious claims require proof that said scientific studies exist, otherwise it's just some made up broshit on the innuhnet :grin:

Not that I'm buying into this little 'discussion', but would a Wikipdia entry count ?

Is that a peer reviewed study? :roll: Looks like broshit to me, bro

"In 2007, research by the University of Central Lancashire suggested that the Napoleon complex (described in terms of the theory that shorter men are more aggressive to dominate those who are taller than they) may be a myth. The study discovered that short men (below 5 foot 5 inches) were less likely to lose their temper than men of average height."

Is 5 foot 5 not average height? :oops:

[teamfatboy]

Such spurious claims require proof that said scientific studies exist, otherwise it's just some made up broshit on the innuhnet :grin:

Not that I'm buying into this little 'discussion', but would a Wikipdia entry count ?

Is that a peer reviewed study? :roll: Looks like broshit to me, bro

Didn't trouble myself to find and read each of the published references to see whether they were peer-reviewed, but I'd have to say that refernces such as "Best Practice & Research Clinical Endocrinology & Metabolism" (The Royal Society) probably have a measure of academic rigour behind them. Anyhow, apologies for the thread-jacking.

[Dr Squat]

Not that I'm buying into this little 'discussion', but would a Wikipdia entry count ?

Is that a peer reviewed study? :roll: Looks like broshit to me, bro

Didn't trouble myself to find and read each of the published references to see whether they were peer-reviewed, but I'd have to say that refernces such as "Best Practice & Research Clinical Endocrinology & Metabolism" (The Royal Society) probably have a measure of academic rigour behind them. Anyhow, apologies for the thread-jacking.

Thread-jack away bro. We are all on the same team. :nod:

[Dr Squat]

Wednesday 30 December 2009- Upper Back

Fryup and I hit it pretty hard tonight. Fair to say I battled a bit after eating alot of good and bad food over the last week. Lots of sweat and intensity. I felt strong on cable rows.

Close grip lat pulldowns- 160x10x2, 200x8x2, 240x6x2, 200x10x2

Cable rows- 210x8, 232x8, 254x8, 276x8x2

Bent over BB rows- 60x10, 100x8x3

Wide grip behind neck lat pulldowns- 100x10, 120x10, 150x10x2

Upper back is going to be a real focus for me over the next 12 months. The goal in 2010 is the bench 500 pounds raw. I firmly believe that the upper back is a critical and often overlooked area for most powerlifters. Having a thick, well developed middle and outter back allows you to have a good base to support a strong setup. And to aid the initial drive off the chest and through the mid point.

One of the reasons that many powerlifters and bodybuilders (in my humble view) have weak backs is that you cannot easily see these muscles when you stand in front off the mirror. Plus it also takes lots of effort and energy and hurts if you train it properly.

[rose]

I concur, Doctor. Strong back bits are important for all lifts, including bench. Tight and stable :nod:

[Mike Zero]

Where's the workout where I kicked your be-hind on the Log?

[rose]

What happened to the sprint? :grin:

[Mike Zero]

What happened to the sprint? :grin:

I think it's going to happen this Wednesday, don't get your hopes up though