I bought a an and a pot like 5 month ago and started out eating like this:





Its has developed a bit since then. Happy to be able to inspire you.

- - - -

I weighed 90.2 kg this morning. Did drink and *refeed* during the weekend, so Im kind of surprised, might be water or whatever, but the lowest Ive been in over a year.

I have got 2 new shirts for the bench, I think Ill try the 40 today, though my shoulders and elbows is where I want them to be, but nationals is only 4½ weeks from now. The 42 I would expect to be somewhat loose, so I dont want to use it a lot if it is going to the meet shirt, maybe just jump in it 10 days out if the 40 doesnt work out.

Felt wierd about today, but went very well.

Wed:
Bench
3setsxbar
2setx50
3x80
1x110 (242.5) easy

New F6 40
3x150 5 board crappy lifts
3x180 5 board still not too pretty
3x200 4 board good
3x200 3 board good
1x200 2 board good
1x200 (440.9) 1 board missed lockout in the right arm

Stopped here, will try to touch something next week.

DB rollover ext
10x12,5 17,5 20 20
20x12,5

Front-side-rear raises
3x10-10-10x7kg

Facepulls
3x15x20

Pin lockouts rack 1 (7)
3x80 110 140 160 170
180miss

Friday 5/11 08 BW 90.4

Squat
3set bar
2setx50
2x80
1x80 belt
1x100 belt
1x115 b
2x1275. b
6x3x105 b

Pause squat
2x5x70

Adduct cable
10x20 25 25

GHR
8xme +5 +10 +10 +10

Belt standing crunch
10x75 80 85 90 95

Ukranian DL
2x20x65

Going to watch the new Bond movie in 4 hours, it better be good!

congrats on the WR bro!

LOL went a bit fast, obv 127.5, and while we are at it, it was thurday 6/11 the WO went down.

Bond movie was decent.

Im kind of wierded out about you knowing my name...

Anyway you probably looked at my equipped maxes and not my raw maxes.

dunno how to break this to u friend, but I pulled todays 97% for 5 reps... GL

Agahhahahaha

LOL, you got banned again?

GJ.

monday 10/11 08
DL
2x5x60
3x100
1x130
1x160
2x180 second rep was a grinder
5x3x150

Cuircuits, 8reps:
- stiff dl 105 105 105
- BOR 65 65 65
-Under lat 75 75 75
- Arch GM 80 80 80

Standing crunches belt cable
10x75 80 85 90 95

Dimel DL
2x20x60

Speed bench + light band
9x3x50+band

TOtally wasted from yesterdays WO. 180kg is my all time 1 rep RAW PR, so a double on that is pretty neat.

My week 4 was 3 days ago and my lats are still sore enough to make it hurt to open a door

Today wasnt too good

Wed 12/11/08 BW 90.0 kg
Bench
3setxbar
2x5x50
3x80
1x110

F6 40 red
3x150 4-3-2 board
1x180 1 board
1x185miss lockout
1x190miss lockout
3x1x170 good to chest
1x170miss lockout

DB Rollover ext.
5x10x15

Front-side-rear raises
10-10-10x10lbs+bar

Pin Lockouts
3x80 110 130 150
1x175

The shirt wasnt on perfect today, a little low on the elbow, but it had also loosened up a lot.

DB Rollover ext.
5x10x15

what are these and whats that mean?

mens 125kg lifting is up for IPF WC! You been checking this competition out? I've been following it and the lifts have been pretty amazing

http://www.youtube.com/watch?v=3dlJwd71pJg

first lift here is just WOW

the first successful 400kg squat is mind blowing. the first 415... I have never seen a man squat that wide in IPF. That's crazy form

lololol omg siders' final squat attempt... lololol

makes me wanna cry that they called him on depth

that's all.

WR bench is only 285kg at your BW for juniors. In worlds most aren't even lifting over 235. Aren't you at 200? You should get stronger and win some WC competitions imo.

Im not at 200 before I have lifted it at a meet imo :-)

http://www.powerlifting-ipf.com/Results.46.0.html <= last bench worlds

So there is quite some way up.

Siders squat: I tried to pause it where he is the deepest, and to me it doesnt seems totally unfair to claim it is at parallel and not below, but video and angle issues. THe judges + jury at the meet probably knows best :-)

Dumbell Rollover extensions. Think french press with dbs where you allow your shoulders to go back. Cant find them on youtube, but they are in the elitefts bench press dvd.

Thursday 13/11/08

Squat
2setx50
3x80
2x100 belt
1x120 b
2x135. b
5x3x112,5 b

Pause squat
2x5x75

Adduct cable
10x25 30 30

GHR
5x8

Belt standing crunch
10x 80 85 90 95 100

Reverse Hypers
3x10x35

No ukranians because we are kind of close to nationals and Im kind of ill.

Friday BW: 89.8 kg

uh oh. Perhaps you need some more recovery?

Or maybe I dont need to drink friday + saturday + sleeping in front of an open door while its raining...

Im not THAT sick, just a little.

And really 4 times a week WO shouldnt be that bad, I know I jump a bit around in frequency, but last week I only went to the gym 3 times I think, so I cant really blame it on recovery.

k. But you can overtrain with 3 days a week I'm pretty sure, I was just suggesting that if everything else in life was good, that maybe there's slightly too much volume/intensity that is now creeping up on you and making you a little sick, in which case a slight drop would be appropriate. But it sounds like that's not the case.

meh. Professor X and I don't believe in overtraining.

okay that's great jeff.

Ofcourse, slipped my mind. Skipping poker and shananigans today because I have to help move tomorrow and the sligtly sick thing, so ended up playing Soul Calibur 4 like way to many hours.

On that note, anybody know how I make the ps3 thingy work with internet?

And Im looking into a new computer for the poker thing, I got this so far, I myself know very little about the hardware stuff.

CPU: Intel Core 2 Quad Q9550 2.83GHz 12MB FSB1333 Box
Motherboard: Gigabyte GA-EP45-DS3P
RAM: 8GB DDR2 800MHz Cheapest Kingston Kingston Value RAM DDRII 2GB PC667 199 x 4
HDD: WD VelociRaptor WD3000GLFS 300 GB
Operating System: Windows Vista Home Premium 64-bit SP1 DVD DK
PSU: Corsair HX Series CMPSU-520HXEU 520W
Case: Antec Performance P182 Gun Metal Black
Optical Drive: Pioneer CD DVRW DVR-216D-BK black bulk
Graphic: Asus GeForce PCI-E 9400GT Silencer 512MB DVI+TV.

Please note that I play Party MSNL with spadeeye + HEM + HUD + scripts running.

Does it look good?

Friday 31/12/08

ME Bench

Reverse Strong band bench
2x8x50
3x5x80
3x110 120 130
1x 140 152,5 162,5 172,5miss 167,5

EZ ext. + chains (26 kg total)
5x10 20 25 30 30 + chains

DB rows
15x25 30 35

My grip is bad, but I have promised not to use straps

Facepulls
3x10x20

YTWLs
6-6-6-6x5lbs+bar
12-12-12-12xbar