JP => 600kg total - no half measures

[Wobbly Lifter]

Let it be known that this day marks the start of the
OPERATION APESH1T

Best of luck with operation apesh1t! I will be starting something similar this weekend, after not eating well this week.

[Dave Noisy]

I'm just hoping he's not naming it after what he's planning on eating for the program... =P

[JP]

Operation is progressing well indeed. Shakes feel a bit... uninteresting... sometimes, but who cares!

few days behind on the log due to not having internet connection at home.

Friday 7th

Bench press
6x60
5x80
6x2x100 - with different grips, narrower ones felt most powerful and fast
2x8x90

Shoulder dumbell press - couple lighter sets

shrugs - 3x12x140

Pulldowns
10x77
10x91
5x10x105

curls - couple sets

saturday 8th

Velodrome - used heart rate monitor, and apparently burned 950 calories. The most difficult velodrome session so far with all things groing wrong: kids on the track swaying upo and down, chaffed nads, bollocks being in the way (had to stop every 8-10th lap to place them to the other side of the saddle), shoulders were shattered from day befores training etc. And the bike slipped on the track a bit eventhough my speed was as much as everyone elses - probably bodyweigh pushing it down.

Anyways, its always fun even if i was really scared of slipping down.

Sunday 9th

pledge: my last negative report, from this on i need to get my arse in gear and start getting good sessions in!

Squats were all over the place today, read on:

Squats
10x60
5x100
3x130
3x150 - too hard
1x165 - really damn slow, not heavy but just slow and nothing happened!
2, 3 x 140 - trying to solve whats wrong with my squats. Olly then spotted that i was going about one inch wider on both sides than normally - DOH!
normal stance and:
5x100 - piece of piss and felt powerful. Phew!

rack lockouts, from knees
5x100
5x140
5x180
5x200
5x220 - easy

shrugs
20, 25 x 180

Speed push presses
6x3x40

hammer curls
15x25kg db's

today

8am start!

dumbell bench press
10x20
8x27.5
6x35
5,6,7x40kg db's

narrow grip 3 board press
5x100
2x3x110
normal grip: 3x110

Push press
5x50
2x3x70
4x70

peck deck
again, forget the numbers, but did a new PB, 8 reps with only one plate (plus extra added weight) from the full stack.

[bronco]

peck deck
again, forget the numbers, but did a new PB, 8 reps with only one plate

Nice to see that you are taking your chest training to a new level. Congrats on the PB .

[JP]

creative quoting should be banned!

[Jonathan]

peck deck
again, forget the numbers, but did a new PB, 8 reps with only one plate

Nice to see that you are taking your chest training to a new level. Congrats on the PB .

Ah the classic art of quote-fu - nice to see it being used to it's full potential here!

Jonathan

[Frostfire]

chaffed nads, bollocks being in the way (had to stop every 8-10th lap to place them to the other side of the saddle),

Uuhhhh . . . WAY too much information!?! You don't see that sort of description in Dave Noisy's, Fredrik's, or other cyclists' logs (okay, it just had to be pointed out and I'm way to dilirious not to be the one to do it )

[Dave Noisy]

Uh..yeah..what she wrote!!

[fredrikw]

he he, you should have heard him in the car back from the velodrome

I think the important difference starts with a 'c' and ends with 'ycling shorts'

[JP]

hey hey hey! Sexism! If women can talk about their sports bras i surely can talk about bollocks getting in way

Need to look into them cycling shorts though...

yesterdays training!

deadlifts - with hips high
10x60
5x100
3x140
2x160
2x180
2x185
1x185

very slow pulling in the working sets. not happy, so did extra punishment:

deadlifts off platform - focusing on speed and drive of the bottom
5x140
5x150
5x160

front squats - narrow stance to hit quads
5x60
5x80
3x95
3x105
3x110kg - 10kg pb!

machine rows - one arm
(warm ups with two arms, 10xhalf stack, 10xfull stack)
8x63
8x84
10x91

curls, ez bar
8xbar + 30
10xbar + 35
2xbar + 40

[bronco]

Good frontsquatting .

[Jonathan]

Aye, excellent front squatting JP - good to see you putting your monstrous legs into action. Front squats are favoured by many strongmen over back squats because of the carry-over to events like yoke, conans wheel, log press, stones etc. You gotta kick the nasty PL habit and become a strongman!

Jonathan

[fredrikw]

hey hey hey! Sexism! If women can talk about their sports bras i surely can talk about bollocks getting in way

the equivalence of a sports bra would be a pair of cycling shorts, not your bollocks being all over the place

Need to look into them cycling shorts though...

now we're talking. and don't forget to try a pair of cycling shoes next time you're in the velodrome. soon you will be stuck in the world of cycling gear

[Dave Noisy]

hehe - for sure!

Get some OrganicAthlete ones that say Go Vegan! =)

[JP]

dave, i dont think i am good advert for veganism on the track Slow, way too big etc

friday 14th

bench press
6x60
5x80
3x100
1x105
1x110
1x115
1x110
2x110
5x5x100kg

check out that volume! Best benching session in 2+ months.

Push press for speed
5x5x50

Pulldowns
10x77
10x98
5x10x112

form getting rocky and ugly, but i am still progressing one plate per week on this.

Shrugs
10x100
10x140
10x180
12x220
50x140 - painful.

curls, i think it was 12xez bar +30, 10xez+35 and just 2xez+37.5

sunday 16th

squats
6x60
5x100
3x130
2x150
1x160
1x165 - much better rep than last week but still slow
fx170 - out of groove
4x3x140 - working on the form
5x120

Need to work on the form quite a bit from now on.

push press
5x50
3x70
8x60
8x65
8x67.5

i took out 80 as well, but didn't get it out right, and decided to get some volume in instead.

shrugs
10x140
20x180