Grinderbeard

[andygates]

Let's open with heavy deadlifts, which is regular deads 5x2 170kg, rack pulls 180, a few deficits 160, and salad.

 

Marf

[chairohkey]

Let's open with heavy deadlifts, which is regular deads 5x2 170kg, rack pulls 180, a few deficits 160, and salad.

 

Marf

 

I see you read the Cube Kingpin stuff I posted.

[andygates]

Sure did, now to see if it kills me any deader. Thanks for sharing that!

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[wildross]

subbing for practice in decoding British English

[andygates]

Oh dear, you'll have to decode my gibberish as well.

 

Bench volume today: I've overcooked the seed value and I was all scatty from a HORNET IN MY CAR (take that, fake scares) so it was pretty poor: bench, close-grip bench and pause presses, with salad.  

 

Highlight was a couple of the Heavy Mob doing what they call "Crossfit for strong people" ... 1.5xbw deadlift 15, 12, 9, with matched sets of clapping press-ups in between.  One attacked it in a furious three minutes; the other got all phlegmatic and took his time.  Puke bucket nearly deployed!

[wildross]

Oh dear, you'll have to decode my gibberish as well.

Bench volume today: I've overcooked the seed value and I was all scatty from a HORNET IN MY CAR (take that, fake scares) so it was pretty poor: bench, close-grip bench and pause presses, with salad.

Highlight was a couple of the Heavy Mob doing what they call "Crossfit for strong people" ... 1.5xbw deadlift 15, 12, 9, with matched sets of clapping press-ups in between. One attacked it in a furious three minutes; the other got all phlegmatic and took his time. Puke bucket nearly deployed!

My last job was with an Australian company and my direct supervisor was from London. So I have a little head start on the decoder ring.

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[andygates]

You know those decoder rings are a very American thing? Never saw one as a kid. 

 

Anyhoo, explosive squats, featuring short rests (90-120s) and after the main event, front squats and pause squats.

 

Last cycle I was intimidated by and eventually mastered snatch-grip deadlift; this time it's going to be heavy front squats.  Got 'em up to a PB 110kg x3, but the rx was 122.5 x 5, so a way to go yet.  This is good, it's a gap in my awesomeness, but it's tough going.

 

Finished with a 150kg yoke walk for lulz.  There was a scattering underfoot and much "sorry!".

[andygates]

Holy frijoles.  The DOMS, the terribly DOMS. I am wearing shorts made of soreness.  Someone turn off the gravity so I can float in a foetal position.

 

Should have rested today, instead did Bro Day (bench, shoulders, gunz, calves) and half-assed it due to weariness.  Ah well.  Can't poop glitter and rainbows every day.

[andygates]

Okay, the weariness was actually con crud* taking its time to incubate.  Me and a friend who went to the same con have spent the last week suffering in sync - bleakly hilarious when the thing is a cold+horror guts.  Now that's out of the way, I'll start week two tomorrow.

 

 

 

 

* Con crud: any minor infections, commonly spread around at conventions because nobody is local so nobody has resistance.  

 

** BristolCon, which won my heart with a Concorde retrofitted with Liberator pods and an Alcubierre warp drive ring as its logo.

[andygates]

Ugh, managed to scratch my cornea. Dashing eyepatch for a few days. Should still be able to lift...

[wildross]

Ugh, managed to scratch my cornea. Dashing eyepatch for a few days. Should still be able to lift...

Should go well with the beard. Let's not work on the peg leg...ok?

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[andygates]

That was a winter wind-down - I've found myself discovering the joys of mental staleness, no progress, no gumption, can't be bothered.

 

So, a bit of a change: over to a more bodybuilderish plan to get some upper-body meat; and cleaning up my diet from "see-food" to better.  I think my crappy diet has limited my gainz (as well as getting teh fatz), and that's limited my enjoyment, and that's limited my training in a vicious cycle.

 

The actual plan is one of the Layne Norton PHAT flavours: two power days, break, three hypertrophy days.  It's different, that's for sure.  Three month experiment.  Template here: http://muscle-insider.com/features/powerlifting-bodybuilding ; discussion on the plan here: http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

 

Food's roughly a training day 3100 / 2100 rest day cal split, with the difference being carbs on training days, via http://www.primalsixpack.com/intermittent-fasting-and-calorie-calculator/ ; this is a best-efforts thing, basically ++veggies, "pizza is a sometimes food", common sense really.

 

...on which note, BB legs day: light squats, front squats, leg press, Romanian DLs, various leg machines. The machines are on a different floor so there was wobbly hilarity.

[andygates]

...okay, a whole day for chest-and-arms feels indulgent.  Like picking out a fancy suit indulgent.

 

Compound to isolation, 8-12 through 15-20 rep ranges, a kind of massive drop set that ended with some -ahem- very light weight being moved.  I no longer look funny at the bodybuilders pulling faces while repping little weights on the cable machines.

[andygates]

Upper body power day, which is just some heavy rows and presses before bb stuff.  Diet-wise, 5 types of cheese counts?

[andygates]

..and lower body power day, squat 145 3x3, up to 270x8 legpress, deadlift to 200kg single.  Heavy deadlifts aren't part of the regular plan, but I'll do 'em alternate weeks just to keep happy.  The deads took out the gumption that would have done the bb salad (ghr, calf raises, that sort of fluff).

[andygates]

Back and shoulders. Rows and presses, dumbell footling. This better work...

[andygates]

Yesterday, legs. squats, bulgarians, leg press, various isolation.  

 

Today: oh gods my ass. Also arms n chest, brostyle.  DB bench stuff, cables n curls.

 

Also: 100-pushup challenge, days 3 and 4.

[andygates]

Upper body power day: rows, db presses, chins and dips and such.  Heavy DB presses are ungainly! s/u / pu days 5 and 6...

[andygates]

Heavy squat day involved ditching a bar into my kitbag, flattening the spiral on my notebook! Wah! The ditch was a focus thing: not enough channelled savagery, lost tension and whoops on the third 150kg triple.  Rest of the week has had work stress and TODAY godsdammit I was called out just after warming up. 

 

...at least the sit-up / pushup challenge is intact, 11.

[wildross]

Heavy squat day involved ditching a bar into my kitbag, flattening the spiral on my notebook! Wah! The ditch was a focus thing: not enough channelled savagery, lost tension and whoops on the third 150kg triple. Rest of the week has had work stress and TODAY godsdammit I was called out just after warming up.

...at least the sit-up / pushup challenge is intact, 11.

At least it wasn't your phone

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[andygates]

It was a near miss! Pesky half-racks allowing the bar to go free-range, I'll have to remember to put my bag elsewhere.

 

Back and shoulders today, and a lat epiphany on the assisted ups machine.  *That's* what they're for eh? 

[andygates]

Slight delay for some car trouble, arms and chest today. Tomorrow: birthday squats. 115kg x 43. Might take a while.

[andygates]

Done! Sets of 10,9,8,7,9, over about 15 minutes - got some impressive Battlemech Overheat Shutdown alarms more than muscle stuff.  And now beer.  

[andygates]

PHAT upper body power day, big rows and dumbbell presses.  Nice chat with a powerlifter running Sheiko. 

[andygates]

Lower body power day Squat 150 3x3; Deadlift to two 205 singles. Heavy leg press, GHR and calf raises.  Also pushups 22, 21 and 20 to catch up on the Challenge.  Feeling good!