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Thread: bedroom antics

  1. #51
    WBB Team Captain Coke's Avatar
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    You did Gramps proud and should be well pleased...you are right, most would have stopped half way through.
    Last edited by Coke; 05-16-2007 at 06:08 AM.

  2. #52
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    16/05/07

    yeh family is important, if any of my family wanted my help they would get it, ive done so before an i will again, especially with me grandad right now though, he just had the bloke next door basically die in his arms, its possibly murder as well, ive been told his son was having an argument with him an he was seen to have him up against a wall, then minutes later me grandads over there trying to help him but he was cold - heart attack. Was on the front page of the paper >thats why they wanted a new tall fence going in, cuss they dont know whos gonna live next door now, not really a good area ya see

    i was beat down, but legs felt ok an hands were a bit fooked, but whatever, id done contrast baths at least, so me back was a pain (literally), but squats an grip it was!

    episode 29 - squat + grip

    box squats
    - 29kg x whatever
    - 49kg x whatever
    - 89kg x 8
    - 109kg x 4
    (supposed to be 8, i smashed me hand on a catcher id left in)
    - 124kg x 8
    - 139kg x 8

    front box squats
    - 49kg x whatever
    - 69kg x 7
    - 84kg x 9
    - 94kg x 10

    back squat
    - 49kg x whatever
    - 89kg 3 x 10

    grippers
    - HG400 double tns x fail (damnit! that was so close!)
    - HG400 spring held no set x 6 left PR
    - #136 HG400 spring held no set x 10 right PR
    - #136 HG400 x fail L (as close as possible without being shut)
    - #136 HG400 spring held no set x 6 R
    - HG400 spring held no set x 3 L
    - HG400 spring held no set x 17 right PR
    - HG400 spring held no set x 3 L

    extensors
    - 1 band x 15
    - 2 bands x 15
    - 3 bands x 10
    - 4 bands 3 x 10 PR


    great sesh! not up to the 180kg id plan'd for box squats but thinking about it i cant actually use that much cuss it would be too much weight including the plates im standing on (i reckon id probably end up falling into the living room an killing myself). However, standing on 2 plates an 2 mats it was a shat load harder, i think i probably could have got at least 12 with 139, but it was heavy so maybe just do sets of 8 with that for now

    fronts were done clean grip for 1st time, wasn't too bad but with the bar on me throat, i didn't really know where i was half the time, was supposed to do 3 sets of 8 haha was all light weight though - the normal back squats are just to work hams an glutes an get used to the wide power style really, not puting any weight on the bar with em yet

    destroyed the grippers despite destroyed hands again!! i should have warmed up for the double tns, it was so damn close i nearly had it - next time

    have no idea how i managed double figures on me harder hg400, thats more than good progress >i reckon the 500 may possibly fall in the next couple of months, but even if it does, will be a while longer before i can do it credit card width for the bounty

  3. #53
    WBB Team Captain Coke's Avatar
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    Awesome squatting and grip work as usual bro.

  4. #54
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    cheers brother - i was thinking it may be a bit of a lack luster sesh with what i did the day before, but it was great! i still have no idea how i managed to hit a 9 rep PR on my harder HG400

    instead of me dad skipping em, ima take all them concrete blocks from the other day, an use em to train with - i can train with the blocks themselves, but what im thinking of as well is buying as big a wheel barrow as i can find, an filling it full of em / take that for distance

  5. #55
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    18/05/07

    episode 30 - grip

    two hand pinch
    - 21kg x 8
    - 36kg x 1
    - 51kg x 1
    - 66kg x 1
    - 76kg x fail
    - 61kg 3 x 1
    - 51kg 3 x 3

    thumb ups
    - 23kg x 3 L/R
    - 33kg x 3 L/R
    - 43kg x 1 left PR / fail R
    - 33kg x 17 in 60 seconds L / 17 in 60 seconds R

    plate wrist curl >done with each hand<
    - 10kg 5 x 10

    extensors
    - 1 band x 20
    - 2 bands x 15
    - 3 bands 5 x 12


    >thumb ups are gripping a round heavy duty collar that i put on the end of my loading pin, gripping it with finger an thumb basically, with the thumb going over an the finger under<

    nice sesh, i wanted to get the two hand pinch max up but nah that was too much, i coudln't even move it - pinch is definately my worsed grip lift, its like how pressing is my weakness otherwise >when i get this up my grip will be much stonger overall

  6. #56
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    19/05/07

    episode 31 - pressing + core

    standing strict press
    - 40kg x 8

    push press
    - 50kg x 5
    - 60kg x 8
    - 70kg x 8
    - 65kg x 8

    standing dumbbell press >60 seconds between sets<
    - 20kg 3 x 5

    bench press
    - 50kg x 8
    - 60kg x 8
    - 80kg x 8, 6, 5

    cable cross over >30 seconds between sets<
    - 25kg x 10
    - 35kg x 10
    - 30kg x 10

    lying rear dumbbell laterals
    - 10kg x 12
    - 15kg x 12
    - drop 10kg x 12
    - drop 5kg x 12

    abdominal crunch
    - 40kg x 20

    abdominal crunch/hammer strength laterals giant superset
    - 80kg x 25 PR / 10kg x 10 + 80kg x 10 / 10kg x 10

    leg raises >30 seconds between sets
    - BW 2 x 8


    this was actually pretty brutal, my arms felt like they were gonna fall off after the push press, ive never felt soreness like that in the shoulder before, especially the left, it felt like id done a constant drop set for a half hour

    bench is definately improving, tricep strength was running low at that point, so to get 8 at 80kg is good, probably 11-12 fresh - need to get 140kg by the end of the year if ima have any chance of setting unequipted british powerlifting junior total record in a couple years time

  7. #57
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    end of year goal updates:

    powerlifts (raw beltless):

    bench press - 140kg
    deadlift - 250kg
    squat - 205kg

    other lifts (raw beltless):

    push press - 125kg
    power clean - 120kg
    front squat - 180kg
    rack pull from the knee - 320kg

    grip list:

    - 90kg two hand pinch
    - 320kg verticle bar total
    - 15kg plate wrist curl each hand
    - 20kg strict plate curl each hand
    - 230kg 5 second DO hold 2" bar
    - 100kg both ways 2" wrist roller
    - two 15kg plate pinch each hand
    - three 10kg plate pinch each hand
    - four 7.5kg plate pinch each hand
    - five 5kg plate pinch each hand
    - HG400 double TNS
    - IM #3 double TNS
    - IM #3.5
    - HG500 holding the spring

    i reckon id be doing well to get those numbers, an if i get all those grip goals by the end of the year id be well on my way to being world class, but of course, i wanna collect the 500 bounty before someone else does, so i wanna get it shut asap

  8. #58
    WBB Team Captain Coke's Avatar
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    Fine pressing and core work, glad to hear your benching is improving...no doubt you'll meet those goals.
    Last edited by Coke; 05-20-2007 at 10:22 AM.

  9. #59
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    cheers dude - i hope to get all those goals but we'll see how it goes

    21/05/07

    episode 32 - pull

    deadlift
    - 50kg x whatever

    powerclean
    - 50kg 2 x 3
    - 60kg 2 x 3
    - 70kg 2 x 3
    - 80kg 2 x 3

    rack pull from knee
    - 100kg x 8
    - 130kg x 8
    - 180kg 3 x 8 PR

    t-bar row
    - 1 plate x 8
    - 2 plates x 8
    - 3 plates x 8
    - 4 plates 3 x 8 PR

    hammer strength shrug
    - 2 plates x 8
    - 4 plates x 8
    - 6 plates x 8
    - 8 plates x 6
    - 6 plates 4 x 8

    lower back machine
    - 52.5kg x 8
    - 60kg x 8
    - 75kg x 8
    - 90kg x 8
    - 105kg x 8
    - 112.5kg 4 x 8 PR

    ez curl
    - 30kg x whatever
    - 40kg 4 x 8

    treadmill
    - 5 minutes at 8.7


    >no straps used today, couldn't find them - rack pulls were done DO until the second set of 180kg, hook grip for the next couple cuss my hands are real sore right now<

    more sets than normal today because i had to figure out how much weight to use, 1st time ive done a true t-bar row (in the corner), an 1st time on lower back machine - what im trying to do is use weight thats not light but not maximum either, so i can keep good form for either 3 or 4 sets. I will be using the same weights each time until it gets too easy, then ill add some.

    im gonna try hyper-extensions an high hammer strength deadlifts next time instead of lower back machine an rack pulls - not happy doing hammer strength shrugs but im not sure theres anything else i can do, dumbbells dont go heavy enough an wide grip for barbell is maybe not the best for the shoulders i donno, but then again hammer strength feels even worse than they do

  10. #60
    WBB Team Captain Coke's Avatar
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    Exceptional pull day man...hs shrugs aren't bad but don't compare to regular bb shrugs.

  11. #61
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    since i have to go wide cuss it nails me low, i most definately prefer bells, just wish they went heavier - my back is destroyed today! upper back, middle back, lower back, everything is real sore

    got a text earlier about UK strongman north comp, which is a big comp for the UK, close to 2500 fans turned up last year - theres two qualifiers for the final comp, end of june an end of july (the day after southwest strongman) an then the final is end of august >all in my county, only problem is its heavy stuff..think this is just the qualifiers but i could be wrong

    log - 120kg for reps in 90 seconds
    farmers - 120kg a hand x 25m
    deadlift - van for reps in 90 seconds
    tyre medley - 360kg x 5 flips, 460kg x 2 flips
    loading medley - 90kg barrels x 2, 100kg digger scoop, 120kg stone, 130kg log

    this is basically Britain / UK strongest man weights, or heavier with the tyres even, the log is the same, the van looks to be the same

    i could probably do the farmers, an maybe the loading medley an a flip or 2 of the 360kg tyre possibly, but it all seems massively heavy to me at this point - if the vans the same i think its about as much as 320kg from medium to high shin height, the logs obviously too heavy >seems like a no go

    ima hopefully be going to train on the stuff fairly soon / find out what i can do, but realistically, i think these comps will have to wait for next year

    by this time next year id hope to get 3-5 reps with the log an van stuff an hopefully qualify an bring a trophey home from the final (top 5)

  12. #62
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    22/05/07

    episode 33 - pressing + conditioning

    standing press
    - 40kg x 8

    push press
    - 50kg x 5
    - 60kg 3 x 8

    close grip bench press
    - 50kg x 8
    - 80kg x 8, 8, 5

    treadmill
    - 10 minutes at 9.0


    totally wasted today, i think my cns (along with everything else) is destroyed from yesterday, an i hadn't recovered from last pressing workout when i thought i had, should have waited till 2moz - gonna try run the tread for 10 mins after every sesh when my legs aint sore, need to get back on the conditioning now the injury to my side has gone >i will end up being a cardio machine, but im gonna work up to it slowly

  13. #63
    WBB Team Captain Coke's Avatar
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    Clearly showing tons of respect for the strongman comps, no reason why you can't bring a trophy home.

  14. #64
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    looking at the results from british irongrip (the british grip championships) 2007 heres where i feel i would have placed at the vert least:

    grippers >both hands< - 3rd
    two hand pinch - 7th
    v-bar >both hands< - 6th
    one hand lift >both hands< - 4th
    table top wrist curl - 5th
    - total = 25 points

    grippers - was won with 6.61 (average IM#3 being 3.00 etc), i think i could probably do 3.2 left an 3.5 right, which would give me 6.70 an the win, but ima say 3.0 + 3.5 for 6.50 an 3rd

    two hand pinch - not a good one for me, won with 108kg, my best of 72.5kg puts me right down the placings here

    v-bar - ive done 266kg which is below 272kg but above 253kg, it was not maximum for me, but thats 6th place

    one hand lift - the best here was 330kg + 300kg for a 660kg total, i know i would have over 500kg total for 4th just cuss i know my hold strength is pretty good, but without doing this event i cant know more than that

    ttwc - i dont do wrist curling cuss of injuries but ive done over 100kg without any training on a seated wrist curl, an ttwc is a partial movement where you can do over twice as much as full rom in most cases, so theres no way i could get less than 150kg for 5th

    this is not how the scoring system works but since i dont understand how it does work im looking at it in terms of placings an lowest total wins - with this being the least i feel i could manage, i would have brought home the 3rd place trophey, with 3rd place having 27 points

    i know my grip is pretty good, im not an idiot, but maybe i didnt think it was as good as it is - unless i messed up not knowing rules or something, theres no real way i would have placed less than 3rd i wouldn't think

    probably more realistically would have me doing much better but still placing 3rd, in comp your gonna be stronger than in training, i mean, the adrenaline would be running wild, i would most likely be hitting PR's on every event - i would have expected top 5 possibly, but not top 3

    ive not done two of these lifts, have only maxed out my left hand a couple times on v-bar an maxed a couple times on two hand pinch + 1 training sesh - next year i will dominate!

    by next year according to whats been done this year, i would expect to win at least 3 events an never get less than 3rd - gotta make sure nobody is training grip harder than me

  15. #65
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    23/05/07

    episode 33 - grip

    grippers
    - IM trainer with 20mm block x 1 L / R
    - IM #1 with 20mm block x 1 L / R
    - IM #2 with 20mm block x 1 L / R
    - IM #3 with 20mm block x fail L
    (crushed the block an messed it up)
    - IM #3 with 20mm block x 1 R
    - RB210 with 20mm block x 1 L
    - #136 HG400 spring held no set x 1 R
    - #136 HG400 spring held x 1 left PR
    - HG500 spring held 2 x fail R
    - HG400 x 6 left PR
    - #136 HG400 X 1 R

    two hand pinch
    - 36kg x 3
    - 51kg 3 x 3

    2" wrist roller >both ways<
    - 23kg x 1
    - 43kg x 1
    - 58kg x 1 PR

    two hand plate wrist curl
    - 15kg 5 x 10 PR

    bounce force plate pinch
    - two 15kg x many each hand

    extensors
    - 1 band x 20
    - 2 bands x 15
    - 3 bands x 10
    - 4 bands x 10
    - 5 bands 3 x 10 PR


    >gotta use this block thing for grippers now, its how its done at british iron grip, you can set it real deep (doesn't help me personally), but you have to put the block between the handles before the close<

    wasn't all that strong on grippers today, but after that it got better, ended up getting my 15kg plates out at the end an i figured out a method to use them - im like i was with the 10kg's months back with these now, i can get them up but its touch an go all the time, so i was bouncing them up off my bed an then holding for a few seconds / doing this many times. I was able to hold them pretty well an lifted them up without bouncing a few times >really pleased with this, pinching these has been a goal of mine for ages. Now its to dominate these an then start work on the 20kg's a few months down the line.
    Last edited by 2PACMAN2; 05-25-2007 at 08:33 AM.

  16. #66
    WBB Team Captain Coke's Avatar
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    Keep at it this way and you'll make one extreme impact when you debut...you can actually win it or place very well at the least your first time out. Truly fine grip work.

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    24/05/07

    episode 34 - squat

    squats
    - >back< 49kg x 8
    - >front< 69kg x 5
    - >back< 89kg x 5
    - >front< 109kg x 2
    - >back< 124kg 3 x 3
    - >front< 49kg 3 x 8
    - >back< 49kg 3 x 8 with belt


    light sesh today, gonna be squatting heavy in a couple days

  18. #68
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    Quote Originally Posted by CoCoa View Post
    Keep at it this way and you'll make one extreme impact when you debut...you can actually win it or place very well at the least your first time out. Truly fine grip work.
    thats the plan! but its about as far from easy as possible, i certainly wont say thats whats gonna happen. The winner of this years was David Horne, who is a 10 time winner, an is regarded by many to have the strongest grip ever - beating him in your first contest would be like beating ronnie coleman in your first bodybuilding show >chances range from slim to none.

    I personally dont feel he has the strongest hands ever though, i think Chris James does, cleans the inch bell for 5 reps, 15kg plate wrist curl for reps, 500lb+ seated wrist curl for reps, one hand deadlift of over 600lbs, 400 kilos double overhand rack pull from the knee with no hook grip >he also told me some PR's otherwise - 180kg x 22 bench press, 227.5kg x 20 stiff leg deadlift, 230kg x 20 squat..the guy does 200lb dumbbell swings an all kinds of crazy stuff >Chris entered this years an was doing well until he snap'd the tendon in his left arm on the v-bar event, i think he would have won otherwise<

    im certainly gonna try though!! hopefully by then ill be closing the #3.5 with my left, #4 with right, pulling around 350kg total on v-bar, around 100kg two hand pinch etc if i can get to this kind of level id have a good chance of winning

    complete rest today an 2moz, then work sunday an squats + grip on either monday or tuesday - BIG sesh! i plan on 180kg back squat an 300kg v-bar total

  19. #69
    WBB Team Captain Coke's Avatar
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    I can be too optimistic at times, lol - but I like to see my peeps raise up...you'll do super no matter what.

    Great way to vary the squats.
    Last edited by Coke; 05-26-2007 at 10:52 AM.

  20. #70
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    a lot of real hard training + a little bit of luck an who knows?? nothing is impossible

    felt ok for some pressing so maybe not complete rest haha an legs are actually sore from that light squatting somehow, so might have to wait till tuesday or wednesday for squats + grip

    26/05/07

    episode 35 - pressing

    seated press
    - 29k x 15
    - 49k x 5
    - 64k 3 x 5

    bench press
    - 29k x whatever
    - 59k x 5
    - 74k x 3
    - 84k x 3
    - 94k x 1
    - 104k x 1 with belt
    - 106k x 1 with belt PR

    close grip bench press
    - 74k x 3
    - 84k x 3
    - 94k x 3
    - 100k x 3 PR


    sweet! 106 was tough as hell but it slowly went up, 100 was light for close grip, i could have had 5 for sure, i reckon 115 would go up

  21. #71
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    decided to do BWLA north west unequipted powerlifting contest next year, which is a drug free fed, an unequipted means no suits, shirts, or knee wraps >belt an wrist wraps are allowed as far as i know - my only powerlifting goal is to get the british record total for U23 unequipted in my weight class > this years was held in april so its pretty early on in the year - i only need 280kg for this record, so 210kg squat, 140kg bench, an 250kg deadlift for 600kg total would do nicely

    in a perfect world, i would like to get this record, an then increase my own record the following year - by this time im thinking id want something along the lines of 227.5kg (500lb+) squat, 182.5kg (400lb+) bench press, an 272.5kg (600lb+) deadlift >would be 682.5kg (1500lb+) total

    even though this is a good raw bench an im probably pretty close to being the most un-natural bencher you can get, i dont see this bench goal as unrealistic - in order to have it with a pause by comp time id most likely have to get 180kg touch an go by the end of next year >i need around 65kg increase in about 19 months >easy - no, possible - yes

  22. #72
    WBB Team Captain Coke's Avatar
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    Just entering that comp and being surrounded by your peers will be awesome motivation...ace pressing sets!!

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    29/05/07

    episode 36 - pressing + squat + grip

    close grip bench press
    - 49kg x whatever
    - 64kg x 5
    - 79kg x 3
    - 94kg x 1 with belt
    - 110kg x 1 with belt PR
    - 115kg x fail with belt

    back squat >all with belt<
    - 49kg x whatever
    - 69kg x 5
    - 89kg x 5
    - 110kg x 3
    - 120kg x 8
    - 139kg x 1
    - 159kg x 1 PR
    - 180kg 2 x fail

    grippers
    - RB210 x 1 L/R
    - #136 HG400 x 1 left PR / 1 R
    - IM #3 X 1 L
    - IM #3.5 x fail R (1/4in..?)
    - HG400 double TNS 2 x 1 PR
    - #136 HG400 3 finger x 5 R
    - HG400 x 4 L
    - HG400 x 8 R
    - IM #2 TNS x 8 L

    bounce force plate pinch
    - two 15kg x several L / R


    yeh i got the double tns but damn it sucks not to be able to squat 180kg, i mean damn, im WAY behind where i should be at failing that - i wanted to go for 180kg an v-bar total at the gym, but i didnt realise i had no money till i get paid, so i had to train at home. I was gonna do 3 x 8 with 120kg, but when 120kg x 8 was far too easy, i thought what the hell, lets go for it! >didnt work out too well..159 was nothing, i was sure id get the 180 after that, but i just couldn't get out of the hole both attempts, it started moving, but then dead stop an fold on to the pins 2 seconds later

    i think thats my weak hamstrings, they never seem to get worked with any compound movement, im gonna have to do a shat load of leg curls, an im gonna work up to 140kg 4 x 8 back squat >i feel like ***** right now, but i will get my squatting back on track

    CGBP - i thought i was good for more, but the 110kg killed me. It was going fine until it suddenly came towards my head about 6in off the chest, from that point it was an all out war >sounds impossible, but it took me 13 seconds to complete the rep

  24. #74
    WBB Team Captain Coke's Avatar
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    Episode 36 looks pretty good dude, keep it up.

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    30/05/07

    we both know pretty good aint good enough!!

    episode 37 - pressing + pull + grip

    2" thickbar double overhand holds
    - 72kg x 15 seconds
    - 112kg x 5 seconds
    - 142kg x 5 seconds
    - 162kg x 5 seconds
    - 207kg x 10 seconds PR

    thumbless v-bar
    - upto 133kg x 1 each hand

    bench press
    - 60kg x 8
    - 80kg 3 x 8

    hammer strength deadlift >low-mid shin<
    - 90kg x 8
    - 130kg x 3
    - 210kg x 3
    - 250kg x 3
    - 290kg x 3 PR
    - 320kg x 1 PR

    cable cross over
    - 20kg x whatever
    - 30kg x 8
    - 40kg x 12 PR

    EZ curl
    - 30kg whatever
    - 40kg 3 x 8

    leg curl
    - 30kg x whatever
    - 45kg 3 x 8

    hammer strength rows
    - 30kg x whatever

    pull ups
    - BW x 6 + 1 (took 10 seconds rest) + 3 jumping


    >couldn't lock my thumbs even with light warm ups on v-bar, they were totally toast from the plate pinch yesterday + the thickbar today, so thats why it was thumbless<

    back on the right track! i felt fine for pressing even though i maxed out close grip yesterday, so i just did it an damn! 80k was so much easier, i blasted them all out pretty quick

    HS deads were awesome, got 16 plates on there an was still enough room for more plates on the bottom parts, an maybe 8 10kg plates on the little bit behind ya too - i figure you could get about 500kg on the entire frame if it could take it > thinking about this cuss ima be using it training for car deadlift, seems theres more deadlift events in strongman using a van or a car than there is with an actual bar when ya get to the bigger comps

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