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The Legend of Toothpick

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RobIcon...04-08-2007 @ 13:34 
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Marc, theres been a problem with your t-shirt mate... instead of 'Heavy Singles' the subtitle is 'Heavy Curls'.

Hope this is ok. Let me know if a problem.

Wink
marcIcon...04-08-2007 @ 13:45 
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Dancing queenfeel the beat from the tambourine
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Rob i'm bald mateHappy
RobIcon...05-08-2007 @ 20:32 
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Post Edited: 05.08.2007 @ 20:33 PM
5th August, Deadlift, Adlington

Sunday evening session with Big Hayden as company. Very warm but not quite warm enough for naked deadlifting.

Warmup
10 mins

Squats
40 x 8
55 x 20 x 2

No problems here apart from psychologically, still a bit worried somethings gonna go. Few more sessions of squatting with no problems will hopefully solve that.

Deadlifts
50 x 8 x 2
100 x 5
120 x 10 x 3

All very fast reps and sets. Will just increase weight and drop reps over coming weeks.
Incidentally I got into hole #7 of my belt myself, which is only 2 away from the last one - so there's no doubt I could get in that with some help. Must have lost a bit more off the waist over last few weeks even though haven't really been trying.

SLDL
20 x 10
40 x 10 x 2

Couldn't even do these with a 5k bar a few weeks ago without my hamstring feeling really funny, so pleased with these.

Hayden's Ninja Ab Circuit of Death
Side planks, front planks (weighted and non weighted), decline crunches (weighted and non weighted), partner resisted leg raises - all non stop, abs were destroyed by the end and I was cursing quite a lot. Great fun though.

Stretching
10 mins - lots of partner assisted stuff here for hams groin and lower back, great for flexibility way better than DIY stuff.

Enjoyed that had a good laugh, Hayden did well to pull 190 first time doing Sumo.
HaydenIcon...05-08-2007 @ 20:53 
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memories , like the corners of my mind ....
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Hayden's Ninja Ab Circuit of Death

I like very much how you have named this wonderfull circuitGrin

Good laugh tonight mate, f**ked now and i pulled 195 sumoWink

Those 10 rep deads looked brutal but yet very strong. Your not as weak as you think at the minute.
tbenchIcon...05-08-2007 @ 20:59 
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addicted to bench press, needs help
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120k x 10 x 3 good going Rob on Haydens ab circuit of death how important for powerlifting is ab work this is something i keep avoiding would i see good gaines in my lifts eg squat d,lift if i stopped being a wimp and did themGrin
HaydenIcon...05-08-2007 @ 21:04 
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memories , like the corners of my mind ....
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If the power of haydens ninja ab circuit of death is harnessed correctly there are no limits. But to answer your quistion... Yes work your abs, your core plays a very big part in both squats and deads.
tbenchIcon...05-08-2007 @ 21:09 
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addicted to bench press, needs help
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Originally posted by HVince...
If the power of haydens ninja ab circuit of death is harnessed correctly there are no limits. But to answer your quistion... Yes work your abs, your core plays a very big part in both squats and deads.



i feared this was so,abs it isGrin
RobIcon...05-08-2007 @ 21:18 
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Cheers lads, was a good sesh!

As big H points out, ab strength can be very important in squat and deadlift - I think it's most important for injury prevention reasons though.
tbenchIcon...05-08-2007 @ 21:22 
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addicted to bench press, needs help
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cheers Rob never trained abs in my life so its gona be tough niceGrin
EDCLARKEIcon...05-08-2007 @ 22:07 
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not particularly well educated
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120x10x3 ,f**king hell Rob that sounds positively masochistic!
AlexIcon...05-08-2007 @ 22:33 
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Picca Boo
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Good deads Rob.

I haven't deadlifted in ages so will be attempting 3x10x100k next sesh Tongue
RobIcon...06-08-2007 @ 19:28 
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Post Edited: 06.08.2007 @ 19:33 PM
My hamstrings are feeling it today Ed Grin

Cheers Alex mate, no 'attempting' about it though. Nail it. I'll probably do another week of 10s then 2 weeks of 8, 2 weeks of 6s and so on...

6th August, Physio, Cosgrove

Work on hamstring, groin and lat. Hamstring and groin very good progress, not too far off full fitness there. Lat small improvement going to be a while. Had some thoracic release done at the end, the physio managed to get an awful lot of clicks out of my back!

Went to watch Transformers afterwards at Horwich, on the way back drove past a certain suave looking Doctor in assassin robes and matching sun-glasses at the round-about - gave him a wave but no response Unhappy


Booked a trip to New York and Washington today, off for 10 days at the start of September - not been to East Coast America before so should be good. Plus there should be plenty of gyms there to just get in one or two quick sessions.

Oh, and incidentally, I may have another contender for the infamous gay injuries thread - seem to have strained my elbow when my arm slipped opening a protein bar. Will whack a bit of ibuprofen on in a bit. Off to Nandos Grin

Oh, weighted 89.2 PreMP this morning. Going to have do some serious eating in near future.
RickIcon...06-08-2007 @ 20:13 
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I am a bench-only guy
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Originally posted by Rob...
Went to watch Transformers afterwards at Horwich, on the way back drove past a certain suave looking Doctor in assassin robes and matching sun-glasses at the round-about - gave him a wave but no response Unhappy


Only because I didn't see you, mate. Highly effective sunglasses, y'see.


Oh, and incidentally, I may have another contender for the infamous gay injuries thread - seem to have strained my elbow when my arm slipped opening a protein bar.


Good grief.
RobIcon...08-08-2007 @ 21:00 
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8th August, DE Bench, Adlington

In a tad earlier than usual, quite a few faces still in, good to see.

Warmup
5 mins

Bench Touch and Go
20 x 15 x 2
40 x 5
55 x 3 x 8

Behind Neck Push Press
20 x 10 x 2
40 x 3 x 2
50 x 3
60 x 3 x 5

Pretty good these, some of them were so fast I genuinely didn't feel like I'd actually done anything. This may well be the quickest way for me to conquer the 100 overhead landmark when the time comes.

Close Grip Bench
70 x 5 x 3

Easy enough..

Lying Dumbell Extensions
15lbs x 10
20lbs x 10 x 2

External Rotations
1.25 x 15 x 2

Sled Drags
10 minutes, warm-ups with empty sled then with +25 which was quite hard on the very long grass. Did a mixture of forwards and backwards, was well knackered by the end - hits you dead hard but very good fun.

Stretching
10 mins

Nice session. Lemon Joni did some very nice power clean and split jerks, Wigan did some nice squats and even nicer curls.
TonyIcon...08-08-2007 @ 21:18 
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Did the behind the neck push presses feel more powerful than their front related cousins?

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