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Thread: bedroom antics

  1. #1
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    bedroom antics

    ill keep this journal till the end of the year

    i now have another big goal besides strongman an grip - i wanna set unequipted british powerlifting total record as a junior, good idea all around i feel, those are the lifts i need to improve the most so why not go for it? will be getting a power rack for my room at the end of the month, training should be solid from then on

    kg to lb conversion chart - http://marunde-muscle.com/articles/kiloconversion.htm

    edit - straps are currently used on all (except for a few) lifts, im training grip seperate


    03/04/07


    episode 1 - grip

    grippers
    - IM trainer no set x 10/10
    - IM#1 no set x 5/5
    - IM#2 no set x 3/3
    - hg400 no set x fail L (1/4in)
    - new hg400 x 1 R
    - hg400 x 2 L
    - hg500 3 finger x fail R (5/8in)
    - hg400 x 1
    - new hg400 3 finger x 1 right PR
    - hg400 x 5 left PR
    - hg400 x 8 R
    - new hg400 x fail L (1/4in)
    - IM#1 inverted x 10 L
    - IM#2 inverted x 10 R
    - hg400 inverted x fail R
    - IM #2 inverted x 1 L
    - hg300 inverted no set right PR
    > the rest were done before dumbbell wrist curls<
    - IM #1 inverted x 31 left PR
    - IM#1 inverted x 58 right PR
    - IM#1 x 68 left PR
    - IM#1 x 82 right PR
    - IM#2 inverted x 12 left PR

    two hand plate pinch
    - 20kg x 1
    - 35kg x 1
    - 50kg x 1
    - 60kg x 1

    one hand plate pinch
    - 20kg x 1/1
    - 22kg x 1/1
    - 26kg x 1/1
    - 28kg x 1 PR /1 PR
    - 30kg x fail (i suck at pinch!)

    plate wrist curl
    - 10kg x 25 left PR
    - 10kg x 30 right PR
    - 15kg taped x 2 left PR
    - 15kg taped x 1 right PR

    seated dumbbell wrist curl
    - 18kg x 49 left PR
    - 18kg x 53 right PR


    the 500 will fall! i swear to god, it WILL fall!!!!

    episode 2 - full body

    >had no spot or rack for this sesh<

    sumo deadlift
    - 60kg x 8
    - 100kg x 5
    - 140kg x 5
    - 180kg x 2 >more in the tank<

    deadlift
    - 180kg x 4 >more in the tank<

    hack squat
    - 40kg x whatever

    back squat
    - 60kg x 8
    - 100kg x 5
    - 110kg x 20 PR >last rep to the floor!<

    bent over row >no leg drive<
    - 60kg x whatever
    - 80kg x 8
    - 90kg x 8

    wide grip shrug >no leg drive<
    - 60kg x whatever
    - 100kg x 8
    - 150kg x 8
    - 190kg x 8
    - 220kg x 8 PR

    alternate dumbbell curls >strict<
    - 12.5kg x whatever
    - 19.5kg x 8/8
    - 22kg x 8/8 PR

    close grip bench press
    - 60kg x 8
    - 70kg x 5
    - 80kg x 2
    - 90kg x 7 PR

    hammer strength shoulder press
    - 40kg x whatever
    - 80kg x 5 PR
    - 60kg x 10 PR
    - 70kg x 9 PR
    - 40kg x 17 PR

    hammer strength bench press
    - 40kg x whatever
    - 70kg x 8
    - 90kg x 9 PR
    - drop 70kg x whatever
    - drop 40kg x whatever

    hammer strength laterals
    - 20kg x 12 PR

    romanian deadlift >total reps done as quick as possible<
    - 60kg x 50

    one arm dumbbell row >total reps done as quick as possible<
    - 39.5kg x 50 / 50

    torso twist
    - several sets of 8 for each side ending on 55kg PR

    abdominal crunch
    - some warm ups then 100 rep drop set, starting on 80kg x 15 PR

    >short rest periods<


    i should go down for attempted murder!!!
    Last edited by 2PACMAN2; 04-04-2007 at 04:51 AM.

  2. #2
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    Quote Originally Posted by 2PACMAN2 View Post
    ...i should go down for attempted murder!!!
    You do mean attempted suicide, lol - all of what you're doing would definitely be killer for most.

    Awesome to be getting your own power rack soon.

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    Quote Originally Posted by CoCoa View Post
    You do mean attempted suicide, lol - all of what you're doing would definitely be killer for most.

    Awesome to be getting your own power rack soon.
    no murder is definately the right word! im a completely different person in training sometimes..sore has new meaning right now, its like someones shooting me everytime i move

  4. #4
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    thats a **** load of volume all for one day - no wonder your so sore
    Way down this road, in a gym far away, a young man was once heard to say, "I've repped high and I've repped low, No matter what I do my legs won't grow."

    He tried leg extensions, leg curls, and leg presses, too. Trying to cheat these sissy workouts he'd do. From the corner of the gym where the big men train, Through a cloud of chalk and the midst of pain.

    Where the big iron rides high and threatens lives, Where the noise is made with big forty fives. A deep voice bellowed as he wrapped his knees, A very big man with legs like trees.

    Laughing as he snatched another plate from the stack, Chalking his hands and monstrous back, Said "Boy stop lying and don't say you've forgotten, Trouble with you is you ain't been SQUATTIN"

  5. #5
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    8.8 - yeh..we all get a little crazy sometimes

    06/04/07

    episode 3 - grip

    grippers
    - IM trainer no set x 10/10
    - IM #1 no set x 5/5
    - IM #2 x 1/1
    - HG400 #136 x 3 singles R
    - HG400 #117 x 3 singles L
    - HG300 x 9 left PR
    - HG400 #117 x 7 R
    - HG300 no set x 2 L
    - HG400 #136 x 3 right PR
    - IM #2 inverted x 3 sets of 3 reps L/R

    two hand plate pinch
    - singles upto 60kg

    rolling thunder
    - singles up 85kg right PR / 81.5kg L - total 166.5kg PR
    - 60kg x 5 L/R

    plate pinch hold
    - two 10kg plates x 23, 25 PR seconds left / 38 PR, 26 seconds right

    grippers
    - IM trainer no set x 50/50


    >#136 is my newer and harder hg400<

    got a nice high pull on 60kg two hand pinch, went down to pick 62kg up an got a hefty shooting pain in the left side of my lower back, been painful since - all i did was bend down, so no idea what thats about an dont wanna know either..just hope im alright for work on sunday

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    07/04/07

    episode 4 - pressing

    bench press
    - 47.5kg x whatever
    - 59.5kg x 15
    - 67.5kg x 10
    - 47.5kg x 22

    seated behind neck press
    - 47.5kg 2 x 8

    seated press
    - 47.5kg x 10
    - 51.5kg x 9

    alternate db curl >strict<
    - 12kg x whatever
    - 21kg x 8/8

    barbell curl >strict<
    - 47.5kg x 5


    episode 5 - grip

    grippers
    - RB210 x 1 L
    - RB240 x 1 right PR
    - RB210 x 4 left PR
    - RB210 x 10 right PR
    - HG400 #117 x 4 L
    - HG400 #117 x 16 right PR
    - IM #2 x 50 left PR
    - IM #2 x 64 right PR
    - IM #1 x 76 left PR
    - IM #1 x 83 right PR


    pressing - had to clean an lay for bench so couldn't do anything much heavy, felt as strong as ever on both bench an overhead though

    grip - was tidying out me room an i came across my rb's, of course, i had to try them, an im glad i did!! think my rb210 is = to my easier #3, an my 240 is closer to the 3.5, it is the strongest gripper ive closed to date >strange how im stronger than ever the day after training grip when my hands are still sore..???

    back injury seems to have gone
    Last edited by 2PACMAN2; 04-09-2007 at 08:31 AM.

  7. #7
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    Quote Originally Posted by 2PACMAN2 View Post
    ..we all get a little crazy sometimes
    That may be true but you're ill most of the time judging by these back-to-back efforts, lol.

    Glad to hear the pain you had before subsided.

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    08/04/07

    episode 6 - pull

    deadlift
    - 47.5kg x whatever
    - 87.5kg x 5
    - 127.5kg 4 x 3

    power clean
    - 47.5kg x 3
    - 67.5kg x 3
    - 87.5kg 3 x 1

    barbell row >strict<
    - 47.5kg x whatever
    - 87.5kg x 5
    - 107.5kg 3 x 3 PR
    - 87.5kg x 15 PR
    - drop 67.5kg x 15
    - drop 47.5kg x 25


    nothing too taxing, worked on form mostly, especially with the deads - backs hurt again though, was the very last clean that did it >i just kinda ignored it, should be fine soon

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    09/04/07

    episode 7 - pressing

    close grip bench press
    - 60kg x whatever
    - 70kg x 2
    - 80kg x 2
    - 90kg 3 x 5

    bench press
    - 60kg x 8
    - 80kg x 1
    - 90kg x 1
    - 100kg x 1 PR

    standing strict press
    - 40kg x 5
    - 60kg x 2
    - 80kg x fail

    standing dumbbell press
    - 25kg x 8 PR
    - 27.5kg x 4 PR

    wide grip shrug
    - 70kg x whatever
    - 120kg x 8
    - 170kg x 8
    - 220kg x 8

    + easy 170kg & 220kg double overhand rack pulls just cuss i can!


    chest still a little sore from the other day but i thought screw it ill see if i can put up 4 plates anyways, an i did, but it was very hard an im still stronger close grip - seems impossible with so little weight but my bench is now over 3 times what i could do when i 1st did it

    overhead..yeh i suck..felt pretty weak from the off so not surprised, to be expected, i trained pressing only a couple days ago - im trying to push for better recovery rates

    back feels ok again so ima prob do legs an core 2moz

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    99% sure ive found my 1st strongman contest!! just checked an date an events are up on the southwest strongman 2007 novice comp - 28th of july is the date:

    - start with 30m 11 ton lorry pull
    - barrel squats 80kg, 90kg, 100kg, 120kg
    - 200kg conans walk
    - Hercules car Hold with 1 ton mini cooper each hand
    - Barrel And Sack Load with 4 60-80kg barrels & 2 100kg sacks
    - 90-100kg viking press
    - finish with Southwest Medley (75 Metre Course), 200kg Tyre Flip, 150kg Duck Walk, 80kg Steel Wheel Carry

    sounds like fun! im game!

    lorry pull sounds pretty tough but maybe not i have no idea cuss ive never done anything like that in work, barrel squats should be easy, conans probably good event for me cuss used to carrying things with my arms an know how to breath with the weight on chest, car hold is my event to win, barrel an sack sounds hard, 6 things is a lot an pretty sure they use 100kg sacks in wsm! viking press dont sound all that heavy so probably a high rep event i think, an medley im sure will be KILLER

    i need to work on loading objects from the floor> i can use underlay in work on my lunch break, start with 45kg bags, then go up to the new 60kg bags, i think theres a couple in..maybe coir matting as well, a full one of those is HEAVY

    so load them onto an underlay pile, i can set the height to whatever i want..for duckwalk i will buy a handle for my loading pin so i can do it an make sure im fast with 150kg for contest day, viking press im actually pretty sure theres a hammer strength viking press thing at my gym, check that out 2moz..for conans i will get a thickbar an do zerchers an timed holds off my rack..i can car push with me bro's car im sure, not sure about pulling a truck though..dont have one..should be doing events next month so probably do tyre flip then, but 200kg should be easy

    ATTACK! ATTACK! ATTACK!!!! odds are very much against me placing anywhere decent, but i want to WIN!

  11. #11
    WBB Team Captain Coke's Avatar
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    I suspect you would do damn good in the novice strongman comp, being so hungry and all...get ready man.

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    already on it coke! if i dont do well it wont be for lack of effort, ill give everything ive got till i just cant move!

    10/04/07

    episode 8 - lower body, core, grip

    squat >60 seconds rest between sets<
    - 60kg x 8
    - 110kg x 2
    - 140kg 5 x 1
    - 120kg 5 x 2

    superset:
    - 100kg x 20 squat
    - 100kg x 10 DO romanian deadlift

    double overhand hold >60 seconds rest between sets<
    - 150kg x 5 seconds
    - 180kg x 5 seconds
    - 220kg x 5 seconds
    - 240kg x 5 seconds PR
    - 260kg x 4 seconds PR
    - 270kg x 2 seconds
    - 275kg x 2 seconds PR
    - 180kg x 30 seconds PR

    plate pinch >60 seconds rest between sets<
    - 25kg bumper x several holds, best 10 seconds left PR, 16 seconds right PR

    torso twist >30 seconds rest between sets<
    - 45kg x 15/15
    - 65kg x 8/8
    - 60kg x 8/8
    - 55kg x 8/8
    - 50kg x 8/8

    abdominal crunch
    - 50kg x 15
    - 100 rep drop set starting on 80kg stack x 20 PR

    standing calf raise
    - 120kg x 15

    giant set:
    - 180kg x 20 standing calf raise
    - 30kg x 12 hammer strength leg curl
    - 180kg x 20 standing calf raise
    - 30kg x 12 hammer strength leg curl


    606lbs in the hands double overhand, no hook >YEAH BUDDY

    gotta work conditioning now, only real rests were after the squat an romanian superset + the 100 rep drop set for abs cuss im unfit an was laid out..all squats were easy, 140kg to the floor was nothing

  13. #13
    WBB Team Captain Coke's Avatar
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    Wow bro, episode 8 was great!! -

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    thanks coke - was good!

    ive been asking questions an gathering info from grip sites, an it seems the world record held double overhand is 300kg for a couple seconds, though im waiting for clay edgin to get back to me as i think he could have done more - one thing i know for sure is the two people who have done 300kg, both used 450kg test bars, which certainly makes holding easier than with the bar i was using, as it was in the shape of a banana at just 275

    if the record is 300kg i feel i can beat that fairly soon, i also want to be able to hold at least 180kg for 1 minute by the day of the contest

    probably do pressing 2moz - my hands are so sore today, especially left, for a while i couldn't stop it shaking last night

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    this is a direct quote from clay edgin:

    "I think 300kg for a double overhand hold (no hook grip) is phenominal and I would be hard pressed to believe it if I didn't see it with my own eyes"

    for anyone who reads this an is wondering who clay edgin is, hes regarded to many as having the strongest grip on the planet, hes done 430lbs farmers walk, closed IM #4, lifted the inch dumbbell, pinched two 45lb plates, bent the IM red nail, an tears cards an phonebooks like nobody else ive ever seen - for him to reply the way he did is pretty mind blowing

    Also steve gardener, the man who has done 300kg for sure, is one of i think only two men to one hand clean an press the inch dumbbell (mark henry being the other), an hes even lifted the millenium dumbbell which is i think something like 60lbs heavier

    obviously, getting the hg500 to a half inch from shut, when its the same hg500 your dad tried an literally couldn't move, you know your grips pretty good, but i would never have thought i could be approaching world record status in a static grip hold, i thought it would be at least 400kg

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    clays saying ive got him curious as to what he could do as he hasnt done static hold like that in a while, personally i definately think he could surprise himself an lift more than 300kg >dude did 430lb farmers an made em look EASY!

    12/04/07

    episode 9 - pressing

    incline bench press >medium<
    - 47.5kg x 10
    - 62.5kg x 8, 8, 5

    standing dumbbell press
    - 17kg x 10
    - 27kg 5 x 3
    - 23kg 5 x 5
    - 17kg x 22 PR

    dumbbell bench press
    - 32kg x 12, 10, 8

    superset
    - 17kg x 10/10 alternate dumbbell curl / 16kg x 10 double arm hammer extension
    - 21kg x 8/8 alternate dumbbell curl / 35kg x 8 double arm hammer extension
    - 19kg x 8/8 alternate dumbbell curl / 33kg x 8 double arm hammer extension
    - 17kg x 8/8 alternate dumbbell curl / 31kg x 8 double arm hammer extension

    >60 seconds rest between all sets<


    WHOOO! its hard to breath up in my room with the windows shut on a hot day like today - gotta get that conditioing up

  17. #17
    WBB Team Captain Coke's Avatar
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    Networking in a big way man, that is super...gonna be at the top of your game before you know it!!

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    hopefully by july 28th!

    13/04/07

    episode 10 - upper body + conditioning

    decline bench press
    - 60kg x whatever
    - 80kg x 5
    - 100kg x 8 PR
    - 120kg 2 x 1 PR

    close grip bench press
    - 60kg x 8
    - 80kg x 2
    - 95kg x 3 PR

    t-bar row >60 seconds rest between sets<
    - 20kg x whatever
    - 40kg x whatever
    - 75kg x 5 PR
    - 95kg x 3 PR
    - 85kg x 3
    - 90kg x 3

    alternate dumbbell curls >60 seconds rest between sets<
    - 15kg x whatever
    - 25kg x 4/4 PR
    - 22.5kg x 5/5 PR

    standing cable double bi curls >60 seconds rest between sets<
    - 25kg x 5
    - 30kg x 3
    - 40kg x 3
    - 45kg x 3
    - 50kg stacks x 3

    straight leg raise >60 seconds of training with 7.5kg powerball between sets)
    - leg weight x 15 PR
    - leg weight x 10
    - +2.5kg x 5 PR

    7.5kg powerball x swings, throw an catch, power cleans, an a fook load of snatches for a couple of minutes


    chest didnt feel sore or anything so i thought why not? same with biceps although i think i went a little overboard with them..was weak on close grip as well..t-bar was not in the corner it was just a bar on an axle with platforms for your feet, i donno if i like it or not, never really done t-bar before, felt weird for balance >was using sub max weights

    what im really pleased about is i can do leg raises straight! an lots of em >might seem like nothing but i remember ages ago in college crazy abs jay, my old training partner could do that kind of thing all day an i couldnt even do one properly

    i THINK the ball was called powerball, it was like the size of a basketball, made out of rubber, with 2 handles on it sorta like a kettlebell, think it said it weighed 7.5kg - absolutely loved it anyways, i was snatching it from hand to hand an doing nifty stuff in the end, finished off snatching it into the palm of me hand an then chucking it to the other to catch..gonna be using that again for sure!!

    rest now till work on sunday, hope biceps are ok for some loading in my lunch break

  19. #19
    WBB Team Captain Coke's Avatar
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    Props on the solid work dude, got PRs all over the place.

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    thanks coke

    15/04/07

    episode 11 - event specific

    loading medley
    - 45kg underlay bag x 2, 60kg underlay bag x 1, 74kg coir matting roll x 1
    - 45kg underlay bag x 3, 60kg underlay bag x 1, 74kg coir matting roll x 1

    shouldering
    - 74kg coir matting, cheated to the shoulder off the wall + 25m run
    - 74kg coir matting fail, fail, fail
    - 74kg coir matting to the shoulder x 1 PR
    - 74kg coir matting to the shoulder x 1 + 25m run

    underlay drag
    - 194kg total with 6 bags combined x 3-4m


    those are the heaviest two underlays, would do it with 2 45kg an 2 60kg but we only had 1 60kg - i found the 45's to be heavy an hard to hold on to when i 1st got the job, but now there just nothing, clean em straight up to the shoulder no trouble, same with the 60 too..coir matting was fairly tough but not really any problem to load >probably something like 50-60in height i was loading em to

    shouldering the coir matting however, was ball breakingly hard..this was a full roll but we have had some come in more length before, still, its a big object to get a grip of an its perfectly round >theres no handles haha the hard part was getting it on the knees, not because thats a heavy weight for me to lap, if it was a stone it be a nothing, it was cuss its a metre long >i had to pick it up stone style, an then bear hug it out infront an basically throw it up an catch it a couple times before it would go over the knees - feels like i broke my boob! left pec especially took a beating sqeezing it an it gav me a head ache

    seems like id be able to sled drag a fook load! 6 bags is just too much to get a grip of, they were too far away, was holding on to a 45kg bag with me little finger an i lost the grip

    pretty tough was all this, got me blowin a good bit an its hot today, sweat was pooring off me


    episode 12 - upperbody + conditioning

    push press
    - 50kg x 8
    - 60kg x 3
    - 70kg x 3
    - 80kg x 1, 1
    - 82.5kg x 1
    - 85kg x 1
    - 90kg x fail
    - 65kg x 7 (not sure if this is a PR)

    rack pull >knee height<
    - 70kg x 8
    - 120kg x 3
    - 170kg x 3
    - 220kg x 3
    - 270kg x 1
    - 280kg x 1 PR

    abs an conditioning
    - 3 x 10 leg raises mixed in with 10 minutes of 7.5kg powerball

    sweating like a pig for the slaughter by the end of this! im wasted - last rack was heavy but once i got it moving it went straight up, bit more in the tank> seen some powerlifter put a step up box between the rack an do pulls off it the other day, tried it an its bang on the knee cap >sweet

  21. #21
    WBB Team Captain Coke's Avatar
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    You're one of a kind dude, those back-to-back efforts look torturous.

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    haha thats a pretty good way to describe it - im bust up big time today, arms are real sore, chest is sore, backs sore, hands an forearms are done for, legs are wasted, got bruises all over from the coir matting >the difference between me and most people is that i just dont care..like i said >ATTACK! ATTACK!! ATTACK!!!!<

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    17/04/07

    episode 13 - conditioning

    clean an press
    - 20kg heavy bag x 15 minutes none stop

    one arm clean an press
    - 20kg heavy bag x 15 minutes none stop

    overhead press >60 seconds rest between sets<
    - 20kg heavy bag for max reps in 60 seconds x 10, 15, 20 PR

    shoulder carry
    - 20kg heavy bag for 38ft x 20, switching shoulder every 38ft >760ft total<

    one arm press >rep number done as quick as possible<
    - 20kg heavy bag x 10 L / 10 R

    shoulder carry
    - 20kg heavy bag for 38ft x 20, switching shoulder at 380ft >760ft total<

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    18/04/07

    episode 14 - event specific

    loading >low platform<
    - 74kg coir matting x several loads

    loading medlay >various heights<
    - 60kg underlay bag x 4, 74kg coir matting x 1

    loading >low platform<
    - 74kg coir matting x several loads

    lorry pull
    - 21 ton x 10ft, 25ft


    got in work today an i had loading platforms! what a job haha an also, was talking to one of our lorry drivers an he let me pull his, was all 3 trailers though, im surprised i even moved it >after i figured out how to get it going i was sound the 1st time, but there was no room to go any further, then 2nd time i had as much space as i want but it was on an incline + i didnt have a proper harness, just this green strap thing, an it wasnt tied on me just wraped around, so the position wasnt set an it went wrong, came down over my left leg so i was basically using 1 leg towards the end

    episode 15 - lower body + conditioning

    back squat
    - 60kg x 8
    - 100kg x 2
    - 120kg 3 x 3
    - 100kg 3 x 5

    abs + conditioning
    - 2 x 10 leg raise mixed in with 100 snatches of 7.5kg powerball


    left leg was sore an i got work friday, saturday, sunday, so i didnt wanna do too much, ill probably be fooked 2moz anyways..i love that ball!!
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  25. #25
    WBB Team Captain Coke's Avatar
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    Totally awesome to see you doing those lorry pulls - ...props on all you're doing for that matter.

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