The Log of the Lurking One!
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| Neil |  | ... | 18-06-2008 @ 21:15 |
 For Kettle, For Country! Member 81, 1706 posts SQ 182.5, BP 120, DL 227.5530.0 kgs @ 90kgs UnEq | That's OK, I've got you in my sights!  (just give me another 6 months and do nothing yourself in the meantime and I should have caught up!) | ||
| EDCLARKE | | ... | 18-06-2008 @ 21:33 |
 not particularly well educated Member 85, 11010 posts SQ 170, BP 130, DL 260560.0 kgs @ 90kgs UnEq | very nice benching Malc | ||
| Lurkio | | ... | 18-06-2008 @ 21:42 |
 as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Neil said: That's OK, I've got you in my sights! (just give me another 6 months and do nothing yourself in the meantime and I should have caught up!) Ha ha ha luv it. If only I could match your deadlift mate.  | ||
| Lurkio | | ... | 18-06-2008 @ 21:44 |
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | EDCLARKE said: very nice benching Malc Thanks Ed, it was a struggle though mate, I'll have to do it with better form next week!  | ||
| Lurkio | | ... | 21-06-2008 @ 16:25 |
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Nursed and rested my leg. [] Bench Press: 30 bar 10x 40k 5x 60k 5x 60k 5x 80k 5x 80k (these felt really heavy?) 5x 100k 5x 100k 5x 100k 5x 100k 5x 100k Rack Lock-outs: 5x 100k 5x 110k 5x 120k 2x 130k (painfully slow) Stretched out at various stance widths to fully stretch the inside of leg, then did 10x slow bodyweight squats to full depth, holding on to and supporting slightly, the rack. Did 3 lots. stretched some more and left it at that! Deads: 8x 60k 5x 80k These pulled a little so did'nt push it. T-Bar Rows: 10x 50k 10x 50k 10x 50k Rack Pulls: 5x 80k 5x 100k 5x 120k 5x 140k 5x 160k Quite a satisfying little workout considering. | ||
| Lurkio | | ... | 21-06-2008 @ 20:14 |
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | In connection with my rehabilitaion from my latest twang in my leg, and by the way it is going a nice shade of black again now, I have just had a look back through my diary and it was only 20 days from when it first went to doing my first comp. I think that was pretty good really! Another little count up shows me that I have exactly 5 weeks to my next one, so thats 35 days whereas I only had 20 days last time. So my plan is to take it a little slower than last time and not try anything silly. On the day I shall hope to try the same lifts as last time without failing on the last squat which will give me a 5k start on the rest of the comp. | ||
| Lurkio | | ... | 23-06-2008 @ 19:39 |
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Bench: 30x bar 10x 50k 10x 60k 8x 80k 5x 100k 5x 100k 5x 105k 3x 110k 3x 110k 1x 115k (paused) 1x 120k (paused) Did a couple of slow sets of bodyweight squats to warm up, then Light Deads: 8x 60k 8x 80k 5x 90k Legs good at the moment. | ||
| Lurkio | | ... | 25-06-2008 @ 20:19 |
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Tonight I did a couple of sets of body-weight squats, supporting myself as I did them just to be on the safe side, and all was well, warmed up with these prior to doing a few deadlifts too. Bench: 30x bar 10x 60k 5x 80k 5x 100k 5x 105k 3x 110k 3x 110k 5x 100k Decided on not overdoing the Bench Press tonight as I think I have over done it a little recently as I have not been able to do much else. Deads: 5x 60k 5x 60k 5x 80k 5x 100k 5x 100k 1x 150k These felt fine with no pulling whatsoever. | ||
| Lurkio | | ... | 27-06-2008 @ 20:25 |
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Post Edited: 28.06.2008 @ 13:20 PM by Lurkio Rehabilitation continues well. First time of trying full squats, albeit with very light weights. My first time back I had squatted after 6 days. This time I have left it 9 days, so I'm dragging it out a bit more even though the injury is not as bad. Going by the advice of many, I have decided to listen and learn, thus I did no stretching whatsoever prior to the squats. So...............Squats: 5x bar 5x 40k 5x 60k 5x 60k These were to a good depth, but not over-deep. Very slow down, and quickly up putting the emphasis on the front of the thighs. Bench Press: 30x bar 10x 60k 5x 80k 5x 90k 5x 100k 3x 110k 3x 115k 1x 120k (paused) 1x 125k (struggled a bit) Deadlifts: 8x 70k 5x 110k 3x 130k 3x 130k These felt good, and were easy6 enough with no pulling. Very tempting to go heavy, but I resisted and so I award myself a gold star! Support work tomorrow, and then rest on Sunday. | ||
| Lurkio | | ... | 28-06-2008 @ 13:21 |
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Just did a little bit of assistance work to help me along my way![] Rack Pulls: 10x 80k 8x 100k 5x 140k 3x 170k 2x 200k (failed a third) 2x 200k (losing grip badly) As above, lost grip badly on these, but then I did rush through them, videoing most of todays little sesh! [8D] Rack Lock-outs: 10x bar (fuller rom) 8x 60k 8x 100k 5x 120k 5x 130k 3x 140k (PB) 3x 150k (PB) Easy PB's as I've only done them a few times! [ ] Finished off with: T-bar Rows: 8x 50k 8x 65k 8x 65k 8x 70k | ||
| Lurkio | | ... | 28-06-2008 @ 17:03 |
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Post Edited: 28.06.2008 @ 17:09 PM by Lurkio Ok, here's a compilation of most of todays little support session Be gentle with me, its my first attempt at editing:  Turn your volume up for the 200k rack pulls | ||
| dr_hazbun | | ... | 28-06-2008 @ 17:21 |
tabbouleh and fattoush salads were very refreshing Member 267, 8548 posts SQ 220, BP 165, DL 250635.0 kgs @ 90kgs Eq | Lurkio said: Ok, here's a compilation of most of todays little support session Be gentle with me, its my first attempt at editing: Turn your volume up for the 200k rack pulls Nice little workout! My personal feeling would be to say that the range of motion on the bench lockouts is a bit too small to carry over onto a big raw or even single ply shirted bench. The only guys I've ever seen do lockouts with such a small ROM are the multi-ply denim clad benchers. I guess they give a feel of what heavy weights feel like in your hands. But hey, I know f-all about lifting as: 1) I'm relatively new to the game and 2) I'm weak as piss. Be interesting to see what others say. | ||
| Lurkio | | ... | 28-06-2008 @ 17:25 |
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | I understand what you are saying doc. I will be varying their depth, however, I've only done them a few times. So early days. | ||
| IainKendrick | | ... | 28-06-2008 @ 17:46 |
 some nice relaxing jazz. Member 77, 12599 posts SQ 265, BP 165, DL 280710.0 kgs @ 93kgs UnEq | Nice vid, nice boogy! As you suggested vary the ROM on the pin presses and on the rack pulls make sure to hold at lockout. | ||
| Lurkio | | ... | 28-06-2008 @ 17:55 |
as deep as his fat little body will allow Member 265, 4173 posts SQ 222.5, BP 142.5, DL 235600.0 kgs @ 108kgs UnEq | Cheers Iain. | ||
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