It's Only Metal - Jim's Log

[rbtrout]

That's good work, Jim. Keep it up!

[Jim Slade]

@Davek,
we have some strong old girls in Yorkshire
@RB
cheers! it's been slow going lately I think I need to look at my diet a bit more closely though I'm running out of steam before the end of a w/o the last few sessions.
anyway on to the lifting:
Saturday
Bench (incline)
135/15/15
220/10
330/6/6/5
Dumbell Flys
100's/12/10/8/8
80's/10/10
Dumbell pullovers
50lb /50
150lb/6
120lb/10
Shrugs 250/20 - 506/10/10 - 330/12
T-Bar Row - 3plate/20/20 - 4plate/15/12 - 5plate/10/8
Face pulls - 5x20 45kg stack
felt pretty easy today I might have go back to flat bench though as I do miss it.

[rbtrout]

I had to play around with my pre-workout meal for about 3 years before I got it right. Then, when I switched to more powerlifting training, I found I had to add more cals in. My pre-w/o shake is about 550-600 cals and that seems to do it for me, although I'm usually pretty hungry when I get home.

[RobCosimo]

I had to play around with my pre-workout meal for about 3 years before I got it right. Then, when I switched to more powerlifting training, I found I had to add more cals in. My pre-w/o shake is about 550-600 cals and that seems to do it for me, although I'm usually pretty hungry when I get home.

I bet you're pretty hungry all the time with your numbers!

[rbtrout]

It's amazing once your body gets used to eating several times a day, what happens when you miss a feeding or one is pushed even 1/2 hour late. I get shaky and cranky and the only thing that fixes it is eating. I eat 4000ish cals on training days and 3500ish on non-training days. I'm holding fast to 255-260.
.....and yes, I'm hungry most of the time. I had a 6 egg omelet with 1/2 a chicken breast and some cheese and 3 big cinnamon rolls just about 2 hours ago. I'm already hungry and looking for something else to eat. It's a blessing and a curse.

[Jim Slade]

Right that's it I'm off to the chip shop all this is making me hungry.
I need to build my strength up, I should be getting my new Do-Wins next week and i'll want to test them out.

[Jim Slade]

No sign of the new shoes today but Pullum Sports are usually pretty quick. I'm starting to think it might be time for a change and sort out a new routine and get my diet on track (not to lose weight or anything like that) as I'm struggling to keep the momentum up, one good day followed by two bad.
Monday - Delt/Assist
Press Behind Neck -
usual warm ups/ 220/3/3/3/3/3
Dumbell Press & Rope Pull (bi-set) 10/10/10/10/10
using 70lb bells and 150lb on the stack. On the last set of dumbell press I held the 'bell at lock out for 30 seconds painful but fun.
I'm going to push a bit harder towards my goal of a 315lb press behind the neck and try 5x3 at 80% increasing weekly until I stall. I'm going to try to increase the dumbells too unless and drop the volume down a bit to 5 x 5 as today it was too light at 70lb.
Today took just over 45 minutes and felt OK.

[rere]

Pullum sports are reliable have bought a few items from them.

[Jim Slade]

Tuesday
Pulldow Abs -100
Pullthroughs - 100
Deadlift
154 -10/10
242 -10
330 -5
418 -3
506 - 1/1/1/1
T-Bar Row 4plates - 10/10/10/10/10

Very poor show today I don't know what went wrong, apart from everything did. The bar was welded down for some reason, I was planning triples at 506 and I struggled to get singles, after the first one I actually saw stars. I usually expect 10 reps with 418 so I knew I was in trouble when I pulled 3. Deadlift is my worst lift and always has been, I think I might have to switch to sumo and see if that helps, my arms are as short as a T-Rex's so i might as well lift like one.

[guru]

Jim, not my place to advise really but I think you need that change of routine. Looks like you advanced guys stagnate pretty quickly.

[Jim Slade]

Jim, not my place to advise really but I think you need that change of routine. Looks like you advanced guys stagnate pretty quickly.

I've been following a modified Bill Star routine but I did wonder if it was aimed at football players in their 20s rather than pen pushers in their 30s. The thing is I might hit the gym tomorrow and blast through the lifts like the hulk I can't predict when the bad w/o will come.
I might have to take a step back and deload a bit and come up with a new routine. I have a feeling diet is a bigger factor than I'd like to accept, I ate bread today in my 10:30 feed and I still felt full at 12:30 when I went in the gym.
Thanks for calling me advanced though, I don't feel very advanced at the moment.

[rbtrout]

.....or just an off day. I wouldn't worry too much and see what happens the next time.

Tbar rows - chest supported or complete free weight?

I'm really thinking about one of the routines in Wendler's 5/3/1 book. Haven't made up my mind, yet, too much thinking about fishing.....

[Jim Slade]

T-Bars were old school just an oly bar jammed into a socket thingy bolted to the floor.
It's funny I was just reading an article by Marc Bartley on sumo lifting and he was describing ho whe changed his pull after seeing some lifter in Finland doing what he called a European pull. This lift breaks all the "rules" with shoulders behind the bar and arching back in the third phase of the pull. The funny thing is this is how I used to pull years ago (when I was actually good) so maybe I should go back to that style.
Go catch some fish, there will probably be plenty of time to mull over routines while you're waist deep in a river somewhere.

[Jim Slade]

Thursday
Deadlift
220/10/10/10/10
430/10
T-Bar Row
4plates 10x10

Light day today, and it felt much better 430 for 10 is much more like it, although I've got bloody shins and sore hands now. This session felt so much better than tuesday the bar felt light again. Last night I had a monumental pile of lemon chicken and egg fried rice (home cooked) washed down with several beers, maybe that had some effect. I am starting to wonder what the carryover will be from high rep deadlifting or if it only works the other way from 1RMX to volume.
I think my form was better today too, the soreness is in my lats which is a good sign. I've just got bench and tricep assistance on Saturday then I'm going to have a long think about what to do next. I am starting to miss a training partner though, some days I think a bit of a smack round the head would do me good, as having someone to compete against is a powerful motivator.

[rbtrout]

430X10? Wow, I'm impressed. That's killer Good job.
I'm so used to not having a training partner, I wouldn't know what to do if I had one. I'm still mulling over 5/3/1 or more EFS.