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trying to be less emo, and do an open comp

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drewIcon...30-03-2010 @ 22:09 
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I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq
martinb said:
Indeed I did, but a c**t in cool shoes!


A c**t in foot gloves

you really do need to f**k a fatty. Shell squeeze the emo out of you
martinbIcon...01-04-2010 @ 13:14 
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SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq		back at the partially re-opened Edinburgh uni gym this moring

Close-grip bench 110kg for 5reps, 120kg for 5reps, 132.5kg for 5reps Not a very good repper on this, 5 was tough

Bodyweight Dips 5 sets of 15reps

Bodyweight Chins 8 sets of 5reps, then 2 sets of 4reps

Press-ups 5 sets of 10reps First time since I broke my wrist 1 year ago I've been able to do a proper press-up!

BB Curls Just the bar for 5 sets of 20reps

Tri Push-downs Some weight 5 sets of 20reps
mikex101Icon...01-04-2010 @ 13:47 
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never too old
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drew said:

you really do need to f**k a fatty. Shell squeeze the emo out of you


People in the office are looking at me like ive gone mad im laughing so much.
I think that's my new favourite quote.
drewIcon...01-04-2010 @ 13:52 
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I thought Joplin choked on a sandwich?
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SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq		48 chins. Why not 50 a nice roun figure Grin


Good session apart from the empty bar curls

xx
martinbIcon...01-04-2010 @ 14:05 
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drew said:48 chins. Why not 50 a nice roun figure Grin


Good session apart from the empty bar curls

xx



sorry should have done 2 more, and you know how weak my bi's are!
drewIcon...01-04-2010 @ 14:33 
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I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq
martinb said:
sorry should have done 2 more, and you know how weak my bi's are!


I accept you appology

nextlot of chins should be 15 sets of 3. Easier but 60 total reps. Get that overall volume up then 10x5 will fall
martinbIcon...01-04-2010 @ 14:34 
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677.5 kgs @ 113kgs UnEq
drew said:
I accept you appology
nextlot of chins should be 15 sets of 3. Easier but 60 total reps. Get that overall volume up then 10x5 will fall


thats actually a pretty good idea, will do
drewIcon...01-04-2010 @ 14:44 
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I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq
martinb said:
thats actually a pretty good idea, will do


Of course it is I came up with it

what was your target with dips you should do it for them too. Also press ups. Speaking of which press ups apparently are quite good shoulder health wise but it would harm to do a bit more external rotation.I.e band pull aparts, bent over flys etc
drewIcon...01-04-2010 @ 14:50 
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I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq		What the f**k I mean 20x3. 15x3 is only 45. 20x3 will still be piss

but do them throughout the session. Say 3-5 sets during warm up then one set inbetween each set of pressing not supersetted just inbetween. I can do 20x5 this way in a bench session easily enough
martinbIcon...01-04-2010 @ 14:57 
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677.5 kgs @ 113kgs UnEq
drew said:
Of course it is I came up with it
what was your target with dips you should do it for them too. Also press ups. Speaking of which press ups apparently are quite good shoulder health wise but it would harm to do a bit more external rotation.I.e band pull aparts, bent over flys etc



the target was 5*15, next time I'll do 5*16 up to 5*20, then I'll bring down the reps and add weight. Shoulder health was why I started doin the pushups, but they are also good for the pump! I do the chins and dips set about, then pressups in the same way

I will try 20 sets of 3 throughout the session next time though
drewIcon...01-04-2010 @ 15:04 
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I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq
martinb said:
the target was 5*15, next time I'll do 5*16 up to 5*20, then I'll bring down the reps and add weight. Shoulder health was why I started doin the pushups, but they are also good for the pump! I do the chins and dips set about, then pressups in the same way
I will try 20 sets of 3 throughout the session next time though


I see where your coming from but if your not making the reps like this week to then ask another 5 reps out of you next week is a big ask. Try going for 20x3 this week which is high total reps. Then next week go for 30 reps in as few sets as poss (say 10/8/6/6) which will develop a bit of stamina. Week after that go for the 10x5 and I bet you'd get it.

Personally I'd do chins twice a week. Reps today at bw. Then hit them on a Sunday weight for say a max double or 4 hard working sets with no more than 20 reps to help build strength. Then my boy you'll be a man
martinbIcon...01-04-2010 @ 15:08 
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677.5 kgs @ 113kgs UnEq
drew said:
I see where your coming from but if your not making the reps like this week to then ask another 5 reps out of you next week is a big ask. Try going for 20x3 this week which is high total reps. Then next week go for 30 reps in as few sets as poss (say 10/8/6/6) which will develop a bit of stamina. Week after that go for the 10x5 and I bet you'd get it.
Personally I'd do chins twice a week. Reps today at bw. Then hit them on a Sunday weight for say a max double or 4 hard working sets with no more than 20 reps to help build strength. Then my boy you'll be a man



I shall bring by ironmind chin/dip belt on Sunday! I know you won't be there, but I'll report back coach drew
drewIcon...01-04-2010 @ 15:13 
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I thought Joplin choked on a sandwich?
Member 616, 8404 posts
SQ 180, BP 130, DL 220
530.0 kgs @ 78.8kgs UnEq
martinb said:
I shall bring by ironmind chin/dip belt on Sunday! I know you won't be there, but I'll report back coach drew


My best is +30/2 +35/1. A target for you there

you should mix the press ups up too. Say one week 5 sets of what ever. Next week 2 sets of max reps. Just to keep the noggin challenged
martinbIcon...01-04-2010 @ 15:27 
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Member 1147, 7710 posts
SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq
drew said:
My best is +30/2 +35/1. A target for you there
you should mix the press ups up too. Say one week 5 sets of what ever. Next week 2 sets of max reps. Just to keep the noggin challenged



I weigh 120 now, I got no chance of a +35kg chin!

Yeah, will mix it up when I'm a bit happier with my base, sub in incline DB press and whatnot
martinbIcon...02-04-2010 @ 11:52 
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SQ 220, BP 185, DL 272.5
677.5 kgs @ 113kgs UnEq		Have changed my squatting style recently to high bar, close-stance ATG, and am just trying to get used to it. Thats why the weights are so pathetic, thats my story and I'm sticking to it!

Squats 120kg for 5reps, 125kg for 5reps, 137.5kg for 7reps Easy enough

Leg Press 290kg, 5 sets of 8 reps

Walking Lunges, 2 12kg DBs, 28 steps/reps. BRUTAL, never done these before, whole lower body cramped up, hobbled for a contrast shower

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