LondonTiger's LOG

[LondonTiger]

OK, been training since sep 09, 2 months take off due to fucked up form and back injury.. This plagued me for a long time and was really on and off, and I was forced to take a week off to recover from flared up injury... it sucked... but my back has been problem free since Jan now thanks to rest, tennis ball rollling and magnificent mobility..

So now I can dedicate my training properly to this.

My stats ATM


Bodyweight: 85kg

Squat 117.5kg
DL 135kg
Bench 70kg
OHP 37.5kg
PC 65kg.

My target for 3 months is

145kg squat
180kg deadlift
100kg benchpress
60kg OHP
100kg PC


http://www.funonthenet.in/images/stories/forwards/smallest%20bodybuilder/mini-muscleman-002.jpg

[Dastardly]

you never mentioned you bodyweight, would put things into perspective.

[gzt]

Seriously, dude, just add a rack pull goal and we'll be happy.

[TTT]

Awesome moe bro

[PVC]

How do you weigh 85 kg? That picture you posted of yourself a while back made you look anorexic. How tall are you?

[LondonTiger]

How do you weigh 85 kg? That picture you posted of yourself a while back made you look anorexic. How tall are you?

I'm 6'2"

DOn't hate the player hate the game

http://img641.imageshack.us/img641/222/image029jh.jpg

[Mr.City]

I don't see much loggin' in this log.

[LondonTiger]

I don't see much loggin' in this log.

Sorry, I keep another blog, and sometimes forget to write on one or the other.



Stuck on a plateau

TOday when to the gym, well nourished and good rest, however I am still stuck on some old lifts.

Squat 117.5kg Reps 4, 3, 2
Bench press 70kg Reps 3,2, 5×60kg
Deadlift 125kg Reps 1


Either need to up the diet or reset the weights.

[LondonTiger]

Ok, havn't filled the log much..

What have I been doing... well had an ailing back problem so I took time off to do bill starr's rehab protocol.. Couldn't do consecutive days, so took some days off inbetween.. Had other life stuff to deal with so couldn;t training.. When I got back into the SS routine, got new WL shoes so did a reset on the squat.. and didn't do any other excercise other than squat for the rehab protocol, so all the other lifts went down.

Just did workout one right now..

Squat 107.5kg - complete will go up next session
bench 65 - struggled, 4 reps.. WIll repeat, also need to read SS again, as I'm not sure about my hand placement.. I think changing where I hold the bar between workouts is affecting my lifts,, I could be holding the bar too close.
Deadlift 112.5kg... this would be my last warmup set before my injury, but it feels like a bloody tough set now.. did 5 reps today, so will be moving up.

My most confident lift is the squat, as I had a LOT of practice with it on the bill starr rehab protocol. ATM 107.5kg isn't a challenge physically, I have the strength to squat a lot more, but I just need to sort out the technique with the 0.75" heel, once my body gets accustomed to this weight I'll be back in form no probs.

I need to add chins and dips to my workout I think.


squat ass
http://img227.imageshack.us/img227/8496/10wallball001.jpg

[LondonTiger]

I will need to reconsider my nobelts approach to training, in my squat and DL, my back feels like the weak link, currently my legs feel fine and can take the weight easily, but my back feels like it's one step away from failing on the lift.

Just finished my workout

Squat 110kg reps(4,5,3)

Bench 65kg reps(5, 5,5)

Deadlift 115kg reps(5)

[LondonTiger]

4th May 2010

Squat 110kg reps(5,5,5) - first 2 were hard, put on belt for the 3rd set, and lifted it like hot knife through butter

SOP 35kg reps(5,5,5) - don't have 37.5kg, so need to get VERY GOOD at lifting 35 and move to 40

Cleans 50kg reps (5,5,4) - broke mentally rather than physically on last set

[PVC]

Squat 110kg reps(5,5,5) - first 2 were hard, put on belt for the 3rd set, and lifted it like hot knife through butter

Take THAT you anti-beltist!

[LondonTiger]

Take THAT you anti-beltist!

ahha touche..

I'm goinng to go up to 112.5kg beltless on the next WO, and attempt it. I'm still sticking by my guns and think that belts are entirely unneccessry and it's just a matter of getting the nuero muscular co-ordination right to keep a firm abs during the squat, atm it feels like I can either focus on keeping the abs tight or focus on the legs and ass.. I'm sure with time it will become easier for me to do both and the same time.

[Dastardly]

Your probably just too skinny/lanky to feel the benefits of a belt as strongly as someone shorter with powergut® like myself.

[PVC]

ahha touche..

I'm goinng to go up to 112.5kg beltless on the next WO, and attempt it. I'm still sticking by my guns and think that belts are entirely unneccessry and it's just a matter of getting the nuero muscular co-ordination right to keep a firm abs during the squat, atm it feels like I can either focus on keeping the abs tight or focus on the legs and ass.. I'm sure with time it will become easier for me to do both and the same time.

Howbout this: do it your way for the first set, then do the second set with a belt, and then leave the thrid one up to your discretion during the workout.

[LondonTiger]

Squat 112.5kg reps(3,5,5), first set without belt.. Was very difficult, last two sets were easy, I unracked that bar in an awkward way (wide footed), and meant a lot of the weight shifted to one side when I walked back, this game be a little uncomfrortable twitch on my lower back (not an injury), and I couldn't focus on lifting as much as I'd liked.

Bench 67.5kg reps(4,3,3) no excuses, my bench sucks.

Deadlift 120kg reps(3), no takeoff without belt, with belt 3 tough reps.. had to lift 120 because don’t have 117.5kg

I’m still missing the 5kg plates and have no idea when powerhouse-fitness.co.uk will send them, despite having ordered over a month ago.. will chase them up tomorrow, this is the reason why I can’t make some 7.5kg weights.

Next workouts..
115 BSQ. 40 OHP 52.5 PC
117.5 BSQ, 67.5 BP. 120 DL

[LondonTiger]

Squat 115kg reps(5,5,5) with belt

Still have a sore back from last workout.. Starting to realise that lifting is serious business.. and it's still possible to get injury from a warmup weight, so it's imperative to treat every weight with respect, and stick to proper form.. Tighten the trunk on all lifts (even the warmups)

Hate having to use belts,, so took of the belt for the rest of the workout.

SOHP 40kg reps(3,2,3)

Cleans 52.5kg reps(5,5) (didn't have time for 3rd set)

Will squat on 115kg for the next 3 workouts, and work on getting explosve and reducing set time.. don't have 117.5, so need tojump to 120kg next.

120kg was my previous PR, so I'm looking forward to blasting past it..

Next workouts..
115 BSQ, 67.5 BP. 120 DL (stick with 115kg and focus on speed and explosiveness)
115 BSQ. 40 OHP 55 PC
..120kg squat after

[PVC]

Hate having to use belts,, so took of the belt for the rest of the workout.

Get over it man. Seriously. Look at how your presses today suffered from you being stubborn.

You don't need to wear your belt for warmup sets. In fact, it's probably a good idea to specifically avoid belt use until the work sets (except maybe for the last deadlift warm up set). Think about it this way: even if belt use reduces the amount of abdominal strength required to lift the weight (which is debatable), your abs will still be stronger when you can squat 130kg with a belt than they are now with you squatting 110kg without a belt.

[LondonTiger]

Belts: final decision, will use belts.. not using belts on a low bar squat is probably silly.

Squat 117.5kg reps(5,5,5) - some of these were dirty squats, not enough depth.. ideally I should repeat this weight, I'll see how I feel next w/o

Bench 67.5kg reps(5,5,5) - proud of the bench 70kg here we come..

Deadlift 120kg reps(5) - lifted it easy, but can't beleive how much I had to work mentally to lift.

I'm starting to hit my limits, from now on I will need to make sure i'm 100% nourished and come mentally prepared.. The actual lifts aren't much, but if I'm not mentally switched on.. lift doesn't happen.

next sessions
117.5 or 120 BSQ. 40 OHP 55 PC
120 BSQ 70 BP 122.5 DL

[LondonTiger]

Squat 120kg reps(4, 5, 4) - feel that I could have done 5 reps all around, but I just had a psychological barrier on this weight

SOHP 40kg reps(5,5,3)

Cleans 55kg reps(5,5,5)


Currently spending too much time resting, and making my workouts an hour long it seems.. not sure, need to time it.. Will need to get a stopwatch to easily to time my rest, give myself 3 mins max to recover.



cougar (possibly milf)
http://img99.imageshack.us/img99/5528/crossfitseconds37.jpg

[TTT]

02-18-2010, 09:16 PM


My stats ATM

Bodyweight: 85kg
Squat 117.5kg
DL 135kg
Bench 70kg
OHP 37.5kg
PC 65kg.
My target for 3 months is
145kg squat
180kg deadlift
100kg benchpress
60kg OHP
100kg PC

Today, 08:14 PM


Squat 120kg reps(4, 5, 4)
SOHP 40kg reps(5,5,3)
Cleans 55kg reps(5,5,5)
2 days ago
Bench 67.5kg reps(5,5,5)
Deadlift 120kg reps(5)

Why are you even here?
You're a failure!!!
You've been a member for 5 months.
decided your goals in Feb for the next 3 months.
then made excuse after excuse and bullshit reasons everywhere and 3 months later....
squat +2.5kg
Deadlift -15kg
Bench -2.5kg
OHP +2.5kg
Clean -10kg
I mean seriously.
what the fuck are you doing here?

[LondonTiger]

i had a back injury, and did a reset, go fuck yourself..

[TTT]

did you hurt it trying to pick up your handbag?
cry me a river you soft cock.
all you do is post useless crap all day on a forum based around strength.

BB.com seems very suitable for you.

[LondonTiger]

Squat 122.5kg reps(4.5, 5,5 ) last rep of the last two sets were dirty... set a new PR though

Bench 70kg reps(4,4,3)

Deadlift 122.5kg rep(5) attempted 130kg but failed, 122.5kg was my liner progression

[LondonTiger]

Squat 125kg reps(2.5,5,2.5) Dunno what the fuck happened, clearly I can shift this weight [2nd set] dunno how I failed on the first and third set

SOHP 42.5kg reps(3,3,3)

Cleans 57.5kg reps(4,4,5)

The SOHP was legitimately hard, however ther eis no reason for me to fail to hit 5's on the Squat and Cleans as I did hit 5 on 1/3 of the sets.

I failed on the squat when my mind starded to wander during the lifts, I have to have 100% concentration on the lift otherwise it fails.

Still though Squat, SOHP = set new PRs

Cleans PR in terms of good form.. I did some half assed 65kg cleans before my injury which were more like a bastardised clean + standing row.

http://img12.imageshack.us/img12/9132/body15051090kg.jpg

[Dastardly]

http://board.koffer.ee/files/what_has_been_seen_cannot_be_unseen_695.jpg

[LondonTiger]

17th May 2010
Constipation troubles.

Squat 125kg reps(5,5,5) second and third set were poor technique, however I am recoering from a really bad constipation and haven't ate much, so this is excusable, will go up in weight next session

Bench 70kg reps (5,5,5) - up weight next time, could do with fractionals, as I'm getting stuck on the same weight frequently.

Deadlift did warmup but was too fatiged and couldn't pull the 130kg work set

[LondonTiger]

19th May 2010

Attempted 127.5kg squats twice, failed to get back up on both lifts...

Felt weak, especially the lower back.. Threw in the towel fore today... will take a couple of days rest to get back to full strength..

N.B. I attempted to Deadlift 130kg without warming up an hour before my workout.. (convenience of a home gym I guess).. this may have been a factor in my crappy workout.

My lower back feels really numb, needs a break from training.

[Mr.City]

Why are you wearing what looks like women's underwear in that picture?

[LondonTiger]

Realised that my back wasn't bad after all, just didn't have enough energy in me from the constipation and lack of food intake.. Attempted yesterdays workout again today.. and whaddiyaknow??

Had a messed up mishap at training today.. failed on my first squat so had to drop the bar on the safty, so then had to unload all the weights to put the bar back up. Took off all the weights from one side, and the bar flipped.... T had a 20kg plate in my hands, and I could see the bar slowwwllyy climbing up.. But I couldn't drop the 20kg plat on the concerete floor and risk splitting it to catch the bar.. So I let it flip.

Squat 127.5kg reps(2.5,3,2) lately I've been letting go of my form, and allowing my knees to go forward a bit, this is what I meant by "dirty squat" in the previous lifts).. On this workout, I went back to strict form.. and is the reason why I failed to lift yesterday; as I tried to readjust my squat technique.

OHP 42.5kg reps(5,5,3) insufficient rest before the last set, will go up in weight next W/O

PC 60kg reps(5,5) ran out of time for the last set

Also last workout was crap due to insufficient protein & calories in general, (because of constipation).. I made sure yesterday [after workout[ that I was locked and loaded with nutrition [and today as well], and therefore able to lift well today. This is my achilles heel, and reason why I haven't progressed fast, because I keep going under calorie and drinking too much blank calories (sugary drinks)

[LondonTiger]

Had a couple of odd sneezes today...

Also had a small breakfast, drank lots of juice, was very hot but didn't hydrate enough, and then 4 hours after breakfast, had a HUGE burger and fries.. which kinda made me a bit lazy. Had a crap session.. Hopefully this is a one-off and will be back in full gear next w/o

Squat 127.5kg reps(2,1,0)

Bench 72.5kg reps(3.5,3.5,2)

DL 125kg reps(0), reduced load to 100kg and lifted for 5 reps.


All in all, dissapointing workout.. Improved on the bench, but fell back on the two other lifts.. My guess is the hayfever has kicked in anh has played havoc with my immune system.

Hopefully better performance on the next workout.

[metermanja]

london, better get those reps up to 5 x 3 quickly.
In a hurry to hit bigger weights, i would compromise on the reps but pretty soon it caught up with me and i had to reset. I am sure Rip has a good reason to advise 5 x 3.

[LondonTiger]

Thanks for the heads up mate.. I think a deload might be in order I've been over-reaching on the squat recently.

Don't know what the fuck happened on the last workout.. may be a climatisation issue as it's become really hot in the UK all of a sudden since yesterday.

Going to take a few more days off than ususal as well.. as I've been training without longer than a days rest for a while now.. Maybe I just need to fully recover before my next workout.


Manja how much did you go down for your reset?

[metermanja]

i went down from 265lb to 225lb. once i worked my way up slowly doing 5 x 3, 265 was a piece of cake.
sadly, i had to take a month off when i was doing really welll at 285lb. But thats a different story.

[LondonTiger]

Cool mate, I really hate deloading, feel like a pussy having to go back down on a weight that used to be easy back then.

kept on the same weight and tried to do the complete reps, here's what happened

Squat 127.5kg reps (4,4,2) Got a powerlifting belt.. I think it may be a bit too small for me, put it on the last hole I could fit, and feels a bit too tight at the bottom. I literally had water gurgling up my throat at the bottom of the squat.. strange. Maybe in future not drink so much before the workout.

SOHP 42.5kg reps(5,3,5) - Good work, will go up next workout.. 3 reps in the middle because I lose momentum and put the bar a bit too far in front of me, and couldn't lift it up.

Cleans 62.5kg reps(5,5,5) Sweeet!

[Dastardly]

Im proper jealous of your cleans. Youve only recently started doing them right?

Ive been stuck at <50kg forever on cleans, just doesnt move.

[LondonTiger]

Maybe if you're stuck at 50kg you just need to accept it and move from rippetoe cleans to weightlifting cleans, where you squat down right underneath the bar to push it up.

I've done 65kg cleans before.. but they were really half assed, could only get them up to bench press height (basically only as high as where I would bench press from over my chest). But the reset and the 62.5kg is very good form, absolutely minimal squatting and good catching..

Pretty happy given that I'm 6'2" and have to lift it up a long way..

Lucky no elbow or shoulder probelms so far, I know that a little bit of elbow or shoulder trouble just fucks up the cleans.

[LondonTiger]

Got some knee pain, knee has been clicking all week and now it's a bit numb.. Feels really weird.. Will go off squats until it recovers.. Have a workout later today..

[MazdaMatt]

LT, are you doing powercleans, or cleans?

Why are you doing 5,5,5 instead of 3,3,3,3,3?

[LondonTiger]

LT, are you doing powercleans, or cleans?

Why are you doing 5,5,5 instead of 3,3,3,3,3?

Thanks for the heads up mate, I'm doing power cleans as illustrated on SS and demonstrated on the dvd.

I have been doing 5,5,5 all this time... Didn't realise it was 3,3,3,3,3 until I just checked the book after you told me about it...

Sheeeeiiitt

Oh well... that means my cleans should go up easily next workout ;)

Thanks Mazda

Right, today, going to do Bench, SOHP and cleans.. Knee is a bit numb.. so can't do the big heavy lower body moves.

[MazdaMatt]

Yeah, you'll stop thanking me when you reach your new limits for 5 triples. I am ready to pass out after powercleans.

Also, powercleans are powercleans, they are not cleans... just a little confusing when reading, that's all. Cleans are cleans, but for some reason people have created the term "squat cleans" to mean the same thing and generate lots of confusion.

Post up how you feel after the 5 tripples... today it should be easy because you're doing 5-rep weight, basically...

[Dastardly]

Also, powercleans are powercleans, they are not cleans... just a little confusing when reading, that's all. Cleans are cleans, but for some reason people have created the term "squat cleans" to mean the same thing and generate lots of confusion.


The term "clean" merely describes the act of getting the barbell from the ground to the shoulders in one "clean" movement, as opposed to a continental clean.

[MazdaMatt]

They don't call it the Squat-Clean and Jerk at the olympics. Is any other kind of clean legal? (though, i suppose a PC would be legal, but good luck making it to the olympics).

[LondonTiger]

Ok this workout is a bit different from prescribed in the program because of a bad knee I have... I really hope this is one of these "twitches" you get every now and again, and not a major surgery

bench 72.5kg reps(5,5,5) - great work, slow on the last few reps.. But will move up weight... 75kg is my PR, if I can do it for reps, I'll be over the moon.

SOHP 45kg reps(3,3,3.5) this is to be expected, good lifts, 2.5kg is a large increment for the SOHP, will manage to get 5's in the next WO with 45kg.. Good work

Cleans 65kg reps(3,3,3,3,3) holy crap, much harder than 5,5,5.

This was a really fun workout, 3 lifts which need a lot of improvement bingled up into one session.. nice.. But man, the cleans did aggravate my knee a little.

[MazdaMatt]

Haha, glad you enjoyed 5x3 :)

[Dastardly]

They don't call it the Squat-Clean and Jerk at the olympics. Is any other kind of clean legal? (though, i suppose a PC would be legal, but good luck making it to the olympics).

Its not rare to seem someone power clean at the olympics, you can also see people power jerk instead of split jerk.

And the other form of clean or snatch would be the split version.

[LondonTiger]

Bench Press 75kg reps(4,4,4) couldn't hit 5, still proud of my lift, even if I did hit 5 I wouldn't go up cos the lift was a real big struggle. Next session will hit 5 reps and go up in weight the following session. Good work

SOHP 45kg reps(3,3,3) urrggh... stuck on the same reps on same lift.

Power clean 67.5kg reps(2.5,3,3,2,2) repeat

As per last workout, knee still a bit sore, so focusing onaqvoiding the heavy lifts that use knees.

Will phone doc the day after tomorrow, meanwhile got hold of the Bulletproof knees, to understand the knee and do rehab work if possible.

btw this workout is a cry for fractionals if there ever was one.

[LondonTiger]

Took a long break away from training, started a new job, had a lot of interviews with 3 different firms and this played havoc with my training and diet and also occupied my mind a lot in-between whilst preparing for the interviews. Because of those reasons and the fact that my knee was messed up I dropped all training.

Now I’ve started my job and settled in, and started to form a work routine I’m starting to train again.

Today had a crap breakfast and junk food for lunch and started training.. My appetite goes crap when I don’t train, and every session back from a long break I’m always a bit fatigued because of lack of energy.. Hopefully today’s session will spur me back, make me hungry (literally), and I’ll eat a lot more for the next session.

Lifts

Squat 127.5kg reps(3,3,2.5) – not impressed.. But too stubborn to deload (probably should had 4 session on this weight and no hope of going up in a while)

Bench 75kg reps(5,5,5) – felt a bit weird, didn’t warm up, so the weight felt really heavy even though I lifted it fine

Deadlift 125kg reps(5) – with the powerlifiting belt, this lift was quite easy, was having problems before (if you check my log above). I'm also deadlifting properly.. That is allow the bar to drop dead on the floor, and pause and then do the next rep. Before the bar was barly touching the floor in-between the sets, and sometimes even bouncing back up from the floor. Now I am actually deadlifting..

P.s. I've installed a dictionary on mozilla firefox, so now my spelling should improve a lot more in my posts.