That's gotta be some Cockroach. Bite your head off, man.

[Markthetwisted]

09/03/2018

Week 11 Day 3 HLM

Deadlift H
2x5 70kg
1x3 120kg
1x1 150kg
1x1 170kg
1x3 185kg
1x5 167.5kg

Wider grip Bench M
2x5 bar
1x5 60kg
1x3 80kg
5x4 95kg

Squat M
2x5 bar
1x5 60kg
1x3 100kg
5x4 120kg

Dips
4x12

[Markthetwisted]

"2 in the box, ready to go! We be fast and they be slow!!"

Double post

[Markthetwisted]

12/03/2018

Week 12 Day 1 HLM

Squat H
2x5 bar
1x5 60kg
1x3 100kg
1x1 130kg
1x1 150kg
1x3 160kg
6x4 135kg

Bench H
1x5 bar
1x5 60kg
1x3 90kg
1x1 100kg
1x3 112.5kg
2x4 102.5kg

Ran out of time today, as had to pick my wee girl up after work, and only had a limited time to train, hence a shortened beach session.

Whilst I was squatting someone was trying and failing a single deadlift at 180kg, with a belt on. The PT that has been working with him on a tuesday and friday, came in and told him off for wearing a belt!
I asked what was wrong with a belt? The PT said it removes the abs work and does the opposite of what you want it too, I told him this was pish, but he then said if I want to be guaranteed to piss myself when I'm old, to keep wearing a a belt to lift. I said that I'll be pishing myself on account of being drunk anyway, and left it at that.
The guy then went on to pull 170kg beltless.. he could have gotten the 180kg I think. With his belt on...

I've never heard this of belt incontinence thing? Is it a major problem with in the older community of powerlifting!! All these old strong guys wetting themselves!!

[Markthetwisted]

14th March 2018

Week 12 Day 2 HLM

Squat L
2x5 bar
1x5 60kg
1x3 100kg
4x4 110kg

Press
2x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
6x4 72.5kg

Pull ups
10, 10, 6

My wee girls birthday. So very quick light session.

[Markthetwisted]

16/03/2018

Week 12 Day 3 HLM

Deadlift H
2x5 70kg
1x3 120kg
1x1 160kg
1x1 175kg
1x3 187.5kg
1x5 170kg

Bench M (wider grip)
2x5 bar
1x5 60kg
1x3 80kg
1x1 90kg
5x4 97.5kg

Squat M
2x5 bar
1x5 60kg
1x3 100kg
5x4 120kg

Dips
4x15

[Markthetwisted]

19/03/2018

One Lift Per Day

Squat
2x5 bar
1x5 70kg
1x3 110kg
1x1 140kg
1x2 162.5kg
5x5 130kg

One lift per day, a break from full bodies just now, the intended workouts are to be a heavy set followed by some lighter back offs and some assistance. 4 days, split over a Monday to Monday.
Today no assistance, because I trained at work after shift, but had to rush off to grab my daughter from Rainbows ( Id also started late, as had a fire call keep us past finish).
Dropped a friends car off, now that I have mine back and I ran home, only a short jog tho.

Run
1.2 miles. 10 mins ish.

[Markthetwisted]

21/03/2018

Bench
2x5 bar
1x5 60kg
1x3 90kg
1x1 105kg
1x2 115kg
5x5 92.5kg

Dips x 50
20, 10, 12, 8

Press ups x 50
20, 20, 10.

Holy sore shoulder Batman!

[Markthetwisted]

23/03/2018

Deadlift

2x5 70kg
1x3 120kg
1x1 160kg
1x1 175kg
1x2 190kg
1x3 172.5kg

Pull ups/chins X 50
10, 6, 4, 7, 3, 10, 7, 3

Squat
2x5 bar
1x5 60kg
1x3 100kg
3x5 130kg

Tired today, spent last night at a massive fire.
http://www.bbc.co.uk/news/uk-scotland-g ... t-43506425
https://stv.tv/news/west-central/141091 ... r-control/

Grabbed a little sleep today, but I'm still sweating smoke smell, and generally fucked.

As an aside looking at things objectively full body HLM as I have been doing has really worked well for me (especially recently)
why am I changing it? The reason is I don't know. I'll get back on it from Monday. Run it the way I have been. I guess I just fancy a change. But I want to stick with what I know works.
What I have to do it smash my nutrition properly!!! More protein, less shite carbs.

[Wilhelm]

Yeah, if it works, keep doing it.
I'm hoping my deadlift approach works forever.

Nightclub fire where no one is hurt is good news.
So many horrific incidents at places like that.

[Markthetwisted]

Yeah, if it works, keep doing it.
I'm hoping my deadlift approach works forever.

Nightclub fire where no one is hurt is good news.
So many horrific incidents at places like that.

The fire kicked off well after closing time fortunately.

[Markthetwisted]

26/03/2018

HLM

Squat H
2x5 bar
1x5 60kg
1x3 100kg
1x1 130kg
1x1 150kg
2x1 165kg first rep easy. 2nd rep grinder.
4x6 115kg

Bench H
2x5 bar
1x5 60kg
1x3 90kg
1x1 100kg
1x1 110kg
2x1 117.5kg reps in the tank here. But the shoulder pain is nigh on unbearable.
4x6 85kg

Power Clean L
6x3 60kg easy reps. For fun really

Chins
10 10 6

Not eaten much today some cereal, and 3 chocolate eggs. Got a batman figure tho!!!! Hurrah. Working an airport shift tonight, so some 15000 steps ahead of me. Can't wait.

Edited to add - was 17890 steps.

[Markthetwisted]

28/03/2018

HLM

Squat L
2x5 bar
1x5 60kg
1x3 100kg
2x6 105kg

Press
1x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
1x1 70kg
1xf 80kg
1x1 75kg
4x6 52.5kg

Pull ups
10, 10, 6.

Missed the 80kg press, I probably shouldn't have, and in with hindsight should have had another pop. Feeling washed out tired today, two busy shifts at work. My younger daughter is not well, no doubt I'll get that lurgy too.

To add, I looked fat as fuck today, but when I put on my belt for pressing, I had to put it on the second smallest notch. Which I've not been in. Thinner waist? But look fatter? Wtf? And also grossly unfair!

29/03/2018

Weighed in this morning. 80kg (176 lbs) exactly. Don't know whats happened to my waistline.

[Markthetwisted]

30/03/2018

HLM

Deadlift H
1x5 70kg
1x3 120kg
1x1 160kg
1x1 180kg
1xf 192.5kg
1x1 192.5kg
1x3 172.5kg

Bench M
2x10 bar
1x5 60kg
3x6 80kg

Squat M
1x5 bar
1x5 60kg
1x3 100kg
3x6 110kg

Kinda tired today, nights last night and tonight, couple of the kids are unwell. My turn will come I'm sure.

[Markthetwisted]

02/04/2018
HLM

Squat H
2x10 bar
1x5 60kg
1x3 100kg
1x1 130kg
1x1 140kg
2x3 155kg
4x5 140kg

Bench H
2x8 bar
1x5 60kg
1x3 90kg
1x1 100kg
1x1 110kg
1x1 120kg
4x5 102.5kg

Power Cleans
1 minute or less rest.
8x3 60kg

Tired and stiff (the wrong kind) today, back off sets were around 85% of 1Rep max, should maybe have went lighter with them. Maybe 80%. Working an shift at GLA tonight and home late.

Family life is in a bit of Change just now, as my wife has been offered a job, that she can't really say no to. It means a reorder of how everything gets done, and means that training has to slip down a little in the priorities. I've a month or so to come up with a plan. Good thing is unlike alot of folk, I have the advantage of being able to train at work.

[Markthetwisted]

04/04/2018

HLM

Squat L
2x5 bar
1x5 60kg
1x3 100kg
3x5 112.5kg

Press
2x5 bar
1x5 40kg
1x3 50kg
1x1 60kg
1x1 70kg
1x1 75kg
1x1 80kg
1x3 67.5kg
3x5 62.5kg

Chins
10, 10, 6

[Markthetwisted]

06/04/2018

HLM

Deadlift H
2x5 70kg
1x3 120kg
1x1 160kg
1x1 180kg
1x1 195kg
1x5 170kg

Bench M
2x10 bar
1x5 60kg
1x3 80kg
4x5 90kg


Squat M
2x5 bar
1x5 60kg
1x3 100kg
1x5 122.5kg misloaded the bar by forgetting a plate
3x5 125kg

My back was all fucked up yesterday, could hardly move when I woke up, and i could hardly lift a pint of milk. it loosened up as I went through my day, (I was on shift) moving equipment around and walking about was fine. I thought this afternoon training would be a wash out, but it seemed ok whilst doing it, and I have only the shadow of a feeling that something isn't/wasnt right. Working tonight.
The spasm/stiffness came on so suddenly and I don't know what caused it. I'm in Spain from Tuesday next week for 8 days. So a rest from lifting anyway.

[Wilhelm]

Spain for a holiday?
Hope your back feels better, and you get some sun.

[Markthetwisted]

Spain for a holiday?
Hope your back feels better, and you get some sun.

Got some sun, got my fucking scalp scorched. Its peeling like cheap paint right now!

20/04/2018

Back to it

Deadlft
1x5 70kg
1x3 120kg
1x1 160kg
1x1 180kg
2x5 140kg

Bench
2x5 bar
1x5 60kg
1x3 80kg
3x5 90kg

Squat
2x5 bar
1x5 60kg
1x3 110kg
3x5 125kg

Felt this out, today, couldnt be bothered really. And felt kinda pointless.

[Markthetwisted]

23/04/2018

H L/M

Squat H
2x5 bar
1x5 60kg
1x3 100kg
1x1 130kg
1x5 145kg
3x6 115kg

Bench
2x5 bar
1x5 60kg
1x3 90kg
1x4 105kg
3x6 85kg

Power Cleans
3x3 60kg

The start of 2 sessions a week for now, Im on day 4 of 12 days of work on the trot just now, and I'm already shattered.

My plan is heavy squat, bench and light pull on a Monday. Light to moderate cardio and chins on a Tuesday, Deadlift, press light squat a Thursday, then a longer cardio session on Friday. And maybe something bodyweighty on a Saturday. So I've still time to train, but not to get to the gym. Hoping this will work out ok, plan is to maintain/slightly increase my bodyweight at 80ish kg.

[Markthetwisted]

24/04/2018

Weighed in : 78.5kg (173lbs)

Accidentally lost some weight, whilst on holiday despite much beer having been drunk and food havjng been consumed.

Didn't get a session in cardio wise, cause I was sleeping off a nightshift, before working at the the airport. Where I walked for 7 miles) finished at 2300, then up again on the 25th for a dayshift at the station. And the same again the 26th.