Do squats cure cancer?

[Beef]

solid training bro. nothing wrong with the odd BBing workout

what year uni are you?

Beef.

[ApriliaRS]

solid training bro. nothing wrong with the odd BBing workout

what year uni are you?

Beef.

Haha cheers, yeah I actually really enjoy BB training - gonna be switching up my training to incorporate more of it soon, need to put a bit of size on. Only first year, doing law and philosophy at vic. You?

[Beef]

solid training bro. nothing wrong with the odd BBing workout

what year uni are you?

Beef.

Haha cheers, yeah I actually really enjoy BB training - gonna be switching up my training to incorporate more of it soon, need to put a bit of size on. Only first year, doing law and philosophy at vic. You?

good plan, i reckun just changing it up between BBing and PLing at this age is the way to go. we're lucky cus we have time on our hands to decide which one we want to specialise in

i'm first year at auckland, also doing law, except i'm doing it with politics. u enjoying law?

[ApriliaRS]

solid training bro. nothing wrong with the odd BBing workout

what year uni are you?

Beef.

Haha cheers, yeah I actually really enjoy BB training - gonna be switching up my training to incorporate more of it soon, need to put a bit of size on. Only first year, doing law and philosophy at vic. You?

good plan, i reckun just changing it up between BBing and PLing at this age is the way to go. we're lucky cus we have time on our hands to decide which one we want to specialise in

i'm first year at auckland, also doing law, except i'm doing it with politics. u enjoying law?

Yeah exactly, not in any rush - just want to get bigger and stronger, focus on the raw stuff for a while. Training's meant to be fun!

Sweet. Finding a lot of the stuff pretty interesting, but some of it's pretty tedious.

[ApriliaRS]

Going through a bit of a crap phase with training at the moment, finding the repetitiveness and routine of Sheiko very hard to get motivated for and because of that i'm not putting enough effort into the training sessions, just going through the motions. Have also been having some shoulder issues from all the benching and not enough upper back (scapular retraction) work. Also feel that although i've got a lot better (technically) at the lifts, i'm not getting all that much stronger - bench is going really well, squat is ok but deadlift has been stagnant (if not dropping) over the last year of so. Enough of a rant, and I realise I might just sound like an idiot getting bored with his training - but it's meant to be fun! I love training for the sake of getting big and strong, I don't love incredibly rigid training just to peak for 3 comps a year.

So back to basics, will be training how I enjoy to train (and yeah I realise it's pretty bodybuilder-ish, but it has worked in the past). And time to put on some size, sick of staying in a particular weight class. Still want to hit a decent total at nationals, but not all that worried about it. On the gear side of things, I have no idea what i'm doing but will figure it out ASAP - training raw is so much more fun, but to be competitive in the IPF i'm going to have to wear it.

So...

24/06/10

Warm-up

-Facepulls - 3x10

-Tricep pushdowns - 3x10

-Shoulder dislocations - 3x10

-Shoulder stretching

-Bicep stretching

-Forearm stretching

-DL (conventional) - 60x5, 100x3, 140x3, 180x2, 200x1x2 (B), 180x3x3 - This was pathetic, can only go up from here

-Seated rows - 150x10, 180x8, 210x6, 180x8, 150x10, 120x12

-LPDs - 150x8, 135x8, 120x8

-LPDs (Vbar) - 120x8, 10, 10, 90x20

-Shrugs - 60x15, 100x8, 120x6, 100x10x3, 60x15

-Ezy bar curls - 10x20, 20x12x5, 20x21

-Foam rolling - Back and quads

Back is weak as anything, really need to bring this up

[ApriliaRS]

25/06/10

-Squat - 20x10, 40x10, 60x10, 100x10, 140x1 - Lower back ridiculously tight/sore from DLs yesterday (didn't have time to do them on Wednesday - was studying for my last exam). Next Friday will be 140x10x3

-Leg press - 170x12, 250x10, 330x10, 8, 10, 170x30, 20, 20

-Leg extensions - 15, 10

-Hamstring curls - 10x15, 20x15, 30x12x3, 20x20, 15, 12

Good workout, but lower back was killing me! Guess that's what happens when you do conventional deads after not doing them for 6 months :freaks:

[ApriliaRS]

26/06/10

-Bench - 20x10, 40x8, 60x5, 80x5, 100x7, 110x3, 80x10, 8, 5, 60x10 - Short rest times, felt good - probably had another 1 or 2 on the 100kg set

-Incline DB Bench - 25kgx10, 36kgx5, 25kgx10x2

-Incline DB flys - 12.5kgx10x2, 15kgx12, 17.5kgx10x2

-CGB - 60x8, 80x5, 4, 60x7

Tricep pushdowns (V-bar) - 60x12, 78x6, 66x10x3, 42x8

Good morning workout before work, bench felt good - will try for 100x10 in the next few weeks.

[ApriliaRS]

27/06/10

-Facepulls - 4x12

-Tricep pushdowns - 4x20

-Shoulder dislocations - 3x15

-Foam rolling - Back

[ApriliaRS]

28/06/10

AM

-Facepulls - 4x15

-Tricep pushdowns - 4x20

-Dizenzo rows - 3x12

-Shoulder dislocations - 3x12

-Shoulder stretching

-Foam rolling - Back and quads

PM

Warm up - Facepulls, tricep pushdowns

-Bench

20x20

40x5

60x5

80x3x2

90x3

115x3 (42 Fury - 2" off)

122.5x3 (42 Fury 1" off)

130x3x2 (42 Fury - All touched, no belt)

100x3

107.5x3x4

-Bench + 25kg chains

60x5

80x5x3

-Squat

20x10

40x5

60x5

80x3

100x3

130x2

150x1

170x1 (40 Cent, straps down, B, 17" box)

195x1 (40 Cent, B, 16" box)

210x drop - Cheers Ben!

200x1x3 (40 Cent, B, 1" high)

160x2x5 (B) - Lower back still sore and fatigued from deadlifts so used belt, form a bit funky because of back

-DB Flys

20x10x3

-Goodmornings

60x5x2

Good workout, bench really strong today even though still pretty sore from Saturday. Still trying to get something to parallel in the suit, pretty close on the last rep but still an inch away from being certain. Keeping weight light so no problem coming up, just really struggling to keep form. Will keep working this to a box (lowering it each week) and adding weight.

[steak]

Good session Matt...plenty of work going on there :clap:

[ApriliaRS]

Good session Matt...plenty of work going on there :clap:

Cheers, pleased with how bench is going but not having much luck in the squat suit - still got 5 weeks to sort it though.

29/06/10

Warm ups: Facepulls, tricep pushdowns

-Smith OHP (seated) - 20x20, 40x12, 60x10, 75x6x3, 60x8, 40x12

-BB OHP - 47x8x3

-Lateral raises - 9x12x3

-Front raises - 9x12x3

-Cable lateral raises - 12x12x5

-Facepulls - 48x12, 54x12, 60x10x3

-Leg press calf raise - sledx20, 1px20, 2px20, 3px20, 4px15x3

-Standing calf raise - 72x10, 12, 12

-Pulldown abs - 60x12, 84x12x3

-Decline situps - BWx10, +5kg (behind head) x10x2

Really good workout, short rests, stronger than last week.

[Viking Power]

Hi Mate,

keep at the squats mate you'll get them, I have used my squat suit twice now and if i had a pair off scissors in my gym bay I wouldn't own one as we speak LOL

good luck with nationals mate..

VP

[ApriliaRS]

Hi Mate,

keep at the squats mate you'll get them, I have used my squat suit twice now and if i had a pair off scissors in my gym bay I wouldn't own one as we speak LOL

good luck with nationals mate..

VP

Haha completely agree. Thanks, just gotta keep working it down and get comfortable in it.

[ApriliaRS]

30/06/10

-Sumo DL

70x5

110x3

135x2

160x1

190x1 (40 Cent, B)

210x2 (40 Cent, B - meant to be a triple but nose exploded again....)

210x3

210x1x2 (working on foot positioning etc, did a third rep but lost balance and fell over backwards :freaks:)

-Seated rows - 30x12, 60x10, 75x8, 85x8, 75x10, 60x20

-LPDs - 25x12, 45x10, 55x8, 65x7

-V-bar LPDs - 45x10, 55x8, 65x8, 45x12

-Shrugs - 20x15, 60x15, 100x10, 125x8, 7, 6, 100x10, 60x20

-Ezy bar 21s - 20x21x2, 25x21

-Ezy bar curls - 25x10x3

Good session, deads not too bad but lockout pretty slow - will put this down to having a sore upper back and training core yesterday. Hopefully 215-220 for triples next week. Grip strength felt great - so much more solid than it previously had, could have held onto it for hours.

[ApriliaRS]

2/07/10

-Squat - 20x10, 40x10, 60x10, 80x5, 100x5, 120x5, 140x5, 160x5, 180x2 (B), 140x10 (Belt-less)

-Leg press - 60x12, 140x12, 220x12, 300x10x2, 220x12, 10, 10

-Leg extension - 24x15, 30x15, 12

-Hamstring curls - 18x12, 42x12, 36x12x2, 24x20x3

Solid session today, couldn't really walk afterwards. 160x5 and 140x10 with out a belt were easy, 180 was a slow but not particularly hard double - will add reps to this weekly. Reasonably short rests on everything.

[steak]

Good squattin 8)

[ApriliaRS]

Good squattin 8)

Thanks Steak, was pleased with the reps but not happy with the top set.

3/07/10

Warmups: Tricep pushdowns, facepulls, shoulder dislocations, shoulder and bicep stretching

-Bench - 20x20, 40x5, 60x5, 80x3x2, 100x3, 112.5x3, 100x10, 90x6x2, 80x8

-Incline DB bench - 60x10, 70x8, 5

-Incline DB flys - 30x10x2, 40x10x3

-CGB - 60x5, 80x5 - Shoulders and triceps fried

-Rope pushdowns - 100x12, 120x10x3, Drop-sets: 80x10, 50x15

Good workout, bench wasn't feeling all that strong today but managed a solid triple and finally 100x10 - that felt good

[ApriliaRS]

4/07/10

-Rope pushdowns - 3x20

-Facepulls - 3x12

-Shoulder dislocations - 3x15

-Shoulder stretching

-Foam rolling - Back

[ApriliaRS]

5/07/10

-Bench - 20x20, 40x5, 60x5, 80x3x2, 90x3

Add 42 Fury -115x3, 122.5x3, 132.5x2 (Belt, pulled down a bit), 135x2 (1" off), 137.5x1 (1/2" off, triceps too fried)

Shirt off - 60x3, 80x3, 100x3, 110x3x2

-Squat - 20x10, 40x5, 60x5, 80x3, 100x3, 130x2, 150x1

38 Cent - 150x1, 190x1, 190x3, 210x2, 230x1x2 - All way too high, suit incredibly tight

40 Cent - 200x2 (15" box), 200x2 (1" off), 210x1x2 (1" off)

I suck at squatting in gear

[ApriliaRS]

6/07/10

-Smith OHP (seated) - 20x20, 40x12, 60x10, 80x4x2, 80x3, 60x10, 40x15

-DB lateral raise - 12.5x10x2, 10x12

-DB front raise - 12.5x10x2, 10x12

-Incline bench - 20x10, 40x5, 60x5, 80x3

-Cable lateral raises - 12x15x3, 12x10x3

-Facepulls - 42x12, 60x12, 66x12x2, 48x15

-Leg press calf raise - 1px20, 2px20, 3px20, 4px15, 5px12x5

-Seated calf raise - 30x20

[steak]

I suck at squatting in gear

Its a different animal bro...that is for sure :roll:

[ApriliaRS]

I suck at squatting in gear

Its a different animal bro...that is for sure :roll:

It sure is, not exactly a lot of fun either!

7/07/10

- Deadlift (sumo) - 70x6, 110x3, 140x2, 160x1

+38 Cent - 180x1, 200x1, 220x1 (meant to be 3...), 220xm - Weird, first rep nice and quick second just stalled a few inches off the ground. I must be doing something weird with starting position, need to get this sorted.

Looser suit (40 Cent) - 200x1 - screwed at lockout, definitely something wrong with starting position or hips up too fast

-Seated rows - 60x12, 75x8, 90x8, 75x12, 60x15

-LPDs (Vbar) - 25x12, 45x10, 65x8,

-LPDs (straight bar, narrow) - 35x10, 55x8x3, Wide - 45x8x3

-Shrugs - 20x15, 60x12, 100x10, 130x6x3, 100x15, 60x15 (3 sec pause at top)

-DB curls - 20x12, 30x8x5

-Ezy bar curls - 30x10x3

-Decline sit-ups - BWx10, +10kg behind head x8x3

Pretty awful workout, trained first thing in the morning before going away - not in the right mindset and feeling weak.

9/07/10

-Squat - 20x10, 40x10, 60x6, 80x5, 100x5, 120x5, 140x5, 160x5, 170x5, 180x3 - Easy weight. All belt-less, big PB (best i'd done before without a belt was 170x3 haha), 150x5 (dropset)

-Leg press - 120x12, 200x12, 280x10, 320x8, 5, 240x10x3

-Leg extension - 24x20, 15, 12

-Hamstring curls - 18x12, 48x10, 8, 8, 30x20x3 - Much stronger than last week

Awesome workout, must've been the KFC I had last night :pfft:

[ApriliaRS]

10/07/10

Warm-up: Rope pushdowns, DB curls, shoulder dislocations, shoulder stretching

-Bench - 20x20, 40x5, 60x5, 80x3x2, 100x3, 115x3, 90x10, 8, 6

-Incline - 60x10x3

-Rope pushdowns - 130x10x3, 100x20

-Seated rows (light) - 10x3

Extras: Static holds (DO) - 140x15s, 200x6 or 7 seconds, 180x10s

Good workout today, bench not feeling particularly strong but still managed a PB triple. Jumped in on static holds that Ben was doing, was trying for 15 seconds at 200 but no chance haha

[ApriliaRS]

12/07/10

AM

-Facepulls - 5x20

-Tricep pushdowns - 5x30

-Seated rows (light) - 3x15

-Dizenzo rows - 3x12

-Shoulder stretching

-Bicep stretching

-Shoulder dislocations - 6x12

-Foam rolling - Back

Feel much better after that, shoulders were a bit tight.

[ApriliaRS]

12/07/10

-Bench - 20x20, 40x5, 60x5, 80x3x2, 100x3

+40 Fury - 125x2 (2" off), 135x3 (1" off)

+Belt - 135x2 (1" off), 140x2 (1 cm off)

Belt off - 125x1 paused - Good opener

-Raw bench - 80x3, 100x5x3, 110x3

-Squat - 20x10, 40x5, 60x5, 80x3, 100x3, 120x3, 140x2, 160x2

+40 Cent - 180x2

+Wraps - 205x2 (1" off), 220x2 (1/2" off)

-Raw squat (beltless) - 140x3x10 (10 sets of 3) with 1 minute rest

Good workout, gear work coming along well. Felt much more in control of the squat suit today.