Flash A-ah
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| Paul_D |  | ... | 04-12-2011 @ 19:38 |
 Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Great session mate. 2 PBs that seem very distant to me right there. | ||
| Flash | | ... | 05-12-2011 @ 18:13 |
 King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | JH said: Haha f**k you, you prick am an emerging talent I will beat the old man soon. Chill out Jedward, still along way to go. | ||
| Flash | | ... | 05-12-2011 @ 18:15 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Cheers Skip. And Pauly D, everyone has there strengths mate. I am very envious of your farmers at the moment. I have farmers envy. | ||
| Flash | | ... | 05-12-2011 @ 18:29 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Right back on the lower rep stuff this week. Basically the way I plan my training when I don't have a comp for a while is to work up to a 3 rep max on a core exercise a 4 rep on another and then 3 sets of 6 on another. For example on deadlift day I do 3 reps n block pulls (dropping the height each week), 4 reps on defecit deadlift and 6 reps on SLDL. Then do assistance work after. I find it helps add sie and has greatly improved my strength. I had a PB on every core gym lift after my last 5 week programme so hopefully the next 5 weeks will bring results to. Monday 5/12 Strict Press Bar xloads 50kg x6 60kg x4 70kg x2 80kg x3 (3sets) Barbell 1 motions FTOH 50kg x4 55kg x4 60kg x4 65kg x4 Really happy with this exercise, hopefully it will have some transfer over to my log one motion work. Strict Press lockouts off pins 60kg x6 80kg x6 (3sets) Incline Bench Press 60kg x6 80kg x6 90kg x6 (2sets) Flat Bench Press 60kg x6 100kg x2 120kg x6 (3sets) - Happy with how easy this was, will bump up the weight next week Decline Bench Press 60kg x6 100kg x6 120kg x6 (2sets) - Triceps were shot at this point Cable Crossover - Gay exercise 42.5kg each side x10 (3sets) V-sit ups - bw x20 (3sets) Concept 2 rower 1x500m set in 1:46, however it said I did 518m and I'm sure as I went over 500m the clock was on 1:42 so I'm gonna ay the machine was wrong. | ||
| jt | | ... | 05-12-2011 @ 18:29 |
 old age traveller Member 332, 7866 posts | congratulations on finally becoming a man | ||
| jt | | ... | 05-12-2011 @ 18:30 |
old age traveller Member 332, 7866 posts | Flash said: JH said: Haha f**k you, you prick am an emerging talent I will beat the old man soon. you would beat me hands down on maxs you just need to bring your endurance up, come back for some more battles soon! also remember, unlike myself your best days are still to come  | ||
| Paul_D | | ... | 05-12-2011 @ 18:30 |
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | Strong as always. Don't envy my farmers.... I'm terrible at them. | ||
| ursus | | ... | 05-12-2011 @ 18:32 |
 Man up and have a fuckin coffee Member 2086, 9717 posts SQ 340, BP 252.5, DL 300892.5 kgs @ 158kgs UnEq | nice grinder on the narrow bench mate well done for sticking it thru ! | ||
| bigbadbish | | ... | 05-12-2011 @ 22:14 |
 A World class farmer Member 576, 3429 posts SQ 350, BP 200, DL 400950.0 kgs @ 136kgs UnEq | I have just watched your vids. You make the most unbelievable toughpoo noises i have ever heard. I think you need more fibre in your diet. PS: nice lifting | ||
| Boar | | ... | 06-12-2011 @ 07:46 |
 Walk your talk Member 5, 25558 posts Administrator | The monitor won't have been wrong, did you set it to 500m or Just row ? Either way ..... your doin great ! | ||
| Skip | | ... | 06-12-2011 @ 10:56 |
 too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300702.5 kgs @ 109kgs UnEq | Concept 2 rower 1x500m set in 1:46, however it said I did 518m and I'm sure as I went over 500m the clock was on 1:42 so I'm gonna ay the machine was wrong.  Next time play with the settings like Boar said, go on to custom workout, custom distance - 500M, then it automatically stops after youve done said distance  | ||
| Flash | | ... | 07-12-2011 @ 19:00 |
King of the impossible Member 3130, 2082 posts SQ 310, BP 200, DL 310820.0 kgs @ 85kgs UnEq | Cheers for the kind word guys, and Boar and Skip, defo gonna take your advice on the rower next time coz I want an official time. Tuesday 7/12 18" Deadlift 70kg x6 (3sets) 70kg x3 120kg x3 170kg x3 220kg x2 250kg x3 (3sets) Defo not a stong height for me this, and I have no reason why. It should be coz my legs are so short and this height means I pull from my knee. Gonna have to work on it to get my pull up. Im so much better of lower heights which eans I must be a leggy deadlifter. Any thoughts? Defecit deadlift on a 5 1/2" box (no straps) 70kg x4 120kg x4 (2sets) 170kg x4 (3sets) - Was meant to be 4 sets but my back was fried. Really enjoying these at the moment and think they are gonna make me even faster of the floor. RDL 120kg x6 150kg x6 (2sets) Bent Over Row 100kg x6 (3sets) Superset with underhand bent over row 70kg x6 (3sets) Lat Pulldown 90kg x8 (3sets)back was pumped by these so weight was low. Normally do much more Neutral grip lat pulldown 75kg x8 80kg x8 (2sets) Standing bicep curl 22kg each hand x8 (3sets) Standing cable curl on crossover machiene 42.5kg each side x10 (3sets) Then finished on a core superset of sit ups on the GHR and barbell roll outs. Did 5 minutes constant work with no rest. All in all was a good session, considering I went into the gym feeling s**t, managed to get my work done and set some good building blocks for my new 5 week programme. | ||
| bigbadbish | | ... | 07-12-2011 @ 19:08 |
A World class farmer Member 576, 3429 posts SQ 350, BP 200, DL 400950.0 kgs @ 136kgs UnEq | Flash said: Im so much better of lower heights which eans I must be a leggy deadlifter. Any thoughts? I told you you were a leg dominant deadlifter in 2010... You should listen more. That is all. | ||
| Boar | | ... | 07-12-2011 @ 19:16 |
Walk your talk Member 5, 25558 posts Administrator | Leg dominator! Do what skip says ...... Choose custom workout and change the distance to 500m and go mental! Mabie do it at the start of a workout and get a rip-roaring time. | ||
| Paul_D | | ... | 07-12-2011 @ 19:20 |
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5637.5 kgs @ 77kgs UnEq | 250 3x3 isn't too shabby mate. Just keep hammering it and I'm sure you'll make it a strength. | ||
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