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PostPosted: Sat Sep 24, 2011 7:20 am 
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Deific Wizard of Sagacity
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enjoy your holiday mate, I look forward to grinding you into dust when you get back.


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PostPosted: Sat Sep 24, 2011 8:06 am 
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Take lots of photos! It's a very photogenic country.

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PostPosted: Sat Sep 24, 2011 8:18 pm 
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Proper Knob wrote:
24/9/11

That's me done for a few weeks. Was hoping to get into the gym once or twice more this week but life got in the way. Turns out my groin problem maybe 'osteitis pubis' which means rest, months of rest. Oh well.

Toodle-pip for now. But i'll be gunning for you when i get back Bob!! :grin:


I read your journal loyally. I like your mix of heavy and speed/power days. So selfishly, I say get well soon. Let's hope you have something less ominous.


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PostPosted: Fri Oct 14, 2011 11:53 pm 
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nygmen wrote:
Deads
500x1
520x0
520x0

http://www.youtube.com/watch?v=QQrhTo1PoMU

well, I'm back to where I was last year, 15lbs lighter and stronger on reps, but not stronger on 1rm, $h1t. Gonna be a long road to 600. My hips keep shooting. I think I'm going to jump on the "get strong, or get fat trying" band wagon again. I played around with the whole "diet" thing and even started a trail run, but life bullshti kept preventing me from starting for real... I don't know right now.

You sound frustrated. I know that if you're not where you want to be, it's frustrating, no matter how big the numbers sound to someone else, but that 500 looked great to me. You're still on the road to where you want to be.

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PostPosted: Fri Oct 14, 2011 11:58 pm 
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Doc, did you mean that for Erick's log comments?


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PostPosted: Sat Oct 15, 2011 10:24 pm 
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haha

I answered in my own, sorry phil


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PostPosted: Sun Oct 16, 2011 3:07 am 
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I'm not confused. Much.

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PostPosted: Mon Oct 17, 2011 3:47 am 
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Crikey, i disappear for a few weeks to find my journal discussion spammed up on my return, with the Doc as the instigator. You're card is marked Bennett. :wink:

The three week break has done my body good, my nagging neck/shoulder problem is better and my groin is on the way to recovery, i can now execute static lunges. So here's the plan, i'm going to continue with the formula from WS4SB i was using with a few tweaks to compensate for my injuries i have to work round and also my goals.

Max Effort Upper
Dynamic Lower
Repetition Upper
Max Effort Lower

One of those goals being to beat Bob in the bench press challenge, which i see he has slightly edged ahead of me in, not by much though. His 1RM is 102.5kgs and mine 100kgs, although i'm pretty sure i couldn't press that weight at this moment in time.

So here's the breakdown -

Max Effort Upper
A - Bench Press 3-5 RM
B - Row / Band Pull-apart superset 5 sets 10-15 reps
C - Front Raises 3 sets 8-10 reps
D - Tricep Pushdowns 3 sets 15+ reps
E - Incline Y's 3 sets 10+ reps

Dynamic Lower
A - Squats 8 sets 3 reps 50% 1RM
B - RDL's 3 sets 8-10 reps
C - Leg Press 4 sets 10+ reps
D - Curls 3 sets 8+ reps
E - Rollouts 3-4 sets of pain

Repetition Upper
A - DB Bench 4 sets 12 reps
B - Pullups / Band Pull-apart superset 4 sets
C - Straight Arm Pulldowns 3 sets 8-12 reps
D - Tricep Pushdowns 3 sets 15+ reps
E - External Rotators Drill 3 sets 10-15 reps

Max Effort Lower
A - Deadlifts (i'm going to use some 5/3/1 percentages for this)
B - Good mornings 3 sets 8-12 reps
C - Swiss Ball Leg Curls or Single Leg Bridges 3 sets 10-12 reps
D - Curls 3 sets 8+ reps
E - Pallof Press 4 sets 10-12 reps

So there it is. A lot of the lower body exercises depend on how my groin feels and also what equipment is being used in the gym. No max effort squats and single leg work for a while, i'll ease that back in depending on how my groin feels. I'm also going to start swimming again, and when my groin is up to it start playing squash also. In the meantime, the above will do, 110kgs bench by the end of the year? We'll see.

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PostPosted: Mon Oct 17, 2011 7:16 am 
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welcome back Phil, how was the holiday?

And yes, I am now the proud owner of a 102.5k bench press, which puts me in the lead. Bah ha ha. The race is on to 110.


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PostPosted: Mon Oct 17, 2011 4:39 pm 
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Sorry about spamming up your discussion thread. I'm just a doddering old man, so be patient with me.

Are you posting Thailand photos on line anywhere, Facebook, or Picassa, or one of the other photo sharing sites? I'd be interested. Where all did you go?

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PostPosted: Tue Oct 18, 2011 4:48 am 
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Bob and Doc, the holiday was awesome. I shall be putting some photos up on facebook sometime in the next day or two. We went to Bangkok (obviously), Ko Chang for one night and then down to an island called Koh Mak, up to Chiang Mai and then to Kanchanaburi spending a good four or five nights in each place.

I've seen the 102.5kgs Bob, i'm going to have to do something about that. 10 weeks or so to do it in.

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PostPosted: Tue Oct 18, 2011 7:35 am 
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glad to hear you enjoyed yourself, I'm quite jealous. As satisfying as hitting a PR is, a holiday to a tropical paradise sounds better.

10 weeks left? Is that all? Crazy how fast this year's gone in. I think realistically we should both hopefully be able to get 110 by xmas


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PostPosted: Sun Oct 30, 2011 2:59 pm 
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so it's true what they say about eating before swimming.


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PostPosted: Mon Oct 31, 2011 4:03 am 
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It looks like it is. Be warned.

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PostPosted: Mon Oct 31, 2011 7:05 am 
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Hey, have you posted photos of Thailand yest? Can we see?

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