Juggernaut Barbell

[M.T]

5x5 week2 day 2.5

Deads

1x5 @70

1x5 @110

1x3 @150

1x1 @170

3x5 @180

Deads double blue bands (+80kg)

2x5 @70kg pause at knees

Pin press

1x5 @40

1x3 @60

5x5 @75

Comments

Finishing off the rest of the session tell you what looking at it doesn't seem like much but it was a very tough session. On the flip side deads were my best wo of the day felt pretty good on sets 1 and 3 2 was a bit shaky. Speed deads were nice and snappy too pause at knees felt good locking out.

Pin press was the bitch of the day almost felt like giving up I was never really too good at these was hitting my max noticed my hand stance was getting more and more narrow 4th set was extremely tough moved hands out to a bench stance and it flew up nicely. Very knackered lower back pump sleep good tonight.

[HarryB]

Lold @ token calves!

Looks like you guys are going hard even with the change of diet. Nice!

[M.T]

Lold @ token calves!

Looks like you guys are going hard even with the change of diet. Nice!

Haha just checking if your reading the fine print or the numbers :pfft:

yeah man must say diets been awesome! feel more full throughout the day without actually eating anymore than I would just changing up what I was eating when and how much made a big difference and obvious side effects of eating clean and not drinking. Still need to find something that can give me a bit more 'natural' energy throughout a WO though as I find starting off is good then after that initial hit out pretty buggered and not much left, avoiding energy drinks if I can also has been helpful. Should get back on the Beta Alanine though that seemed to be a good lactic acid buffer just didn't like the feeling it gave me.

[M.T]

Chest

Incline DB press

1x12 @20 kg

1x12 @26

1x10 @30

1x10 @34

2x12 @40 (max db weight )

Machine press

1x10 @40 kg

1x10 @50

2x10 @70

Dips (pec isolation)

3x10 @bw

Close Grip Bench

1x10 @30

1x10 @40

2x10 @60

Comments:

Oh man what a fun session today, main point was to catch up with my 2 mates I have not seen since I was doing Muay Thai for whatever reasons just work family U.K so this was the only way we could think of to catch all 3 under the one roof and it was good. So I was the token guy visiting the gym acting like a newb and followed them around and did what they told me to do. One of my bros is shredded as hell now days been bb for as long as I have pl (we left MT at the same time) so two very similar body types and bw at the time I went up to 100kg and he went down to 74 looking good so great for him. I still smashed them in pretty much everythying we did not to be competitive or anything just the weights they had there was so s*#t maxing out on 40kg db felt like warming up still so made them real tight and concentrated like a true bb and made them count had half the gym mirin not sure if they get used much/ at all

The gym itself looked like some ones decked out garage with a s*#tl oad of cardio equipment and very little else. The one token Squat rack had about 100 kgs of plates for it some dick left 65kg on there gave that a bash was just weird with the mirror and stupid octagony bar on my back so left it there.

So yeah that was my experience at Cityfitness didn't do me any favours as I have heavy bench tomorrow so if I fail fully my fault but as I say was fun and a good catch up.

[M.T]

5x5 week 2 day 3

Squats

1x10 @60

1x5 @100

1x5 @115

1x5 @125

1x5 @135

1x5 @145

1x5 @155 b and w

Paused Squats(2-3 sec)

1x2 @60

1x2 @100

1x2 @120

2x2 @130

Bench

1x10 @60

1x5 @80

1x3 @100

5x5 @110

BB Rows

1x5 @60

5x5 @75

Turk getthemups

1x5 ps @15lb

1x5 ps @25lb

1x5 ps @35lb

Power Circuit

Standing calf raises 20@60

Leg press 10@220

Leg extension 10@75

Leg curls 8@60

X3 no rest BOOM

Comments

Great hit out today pretty smoked as you could imagine added some extra paused Squats and the assistance as a circuit was pretty sweaty by the end of it. Squats were ok tried out my new shoes didn't feel too much different in them now I need to play around with my stance to see where they will give me the most pop. Not unhappy with just need more time under the bar with them is all. Top set just wrapped up to get the feel of the grippers I recently obtained from Drizzt again didn't feel much from them though need to find that right stance with shoes and wraps have a few weeks to get that sorted before comp time so no rush here.

Bench has been tougher than usual think my back is a tad fatigued from back assistance not sure just not as strong as usual hope that picks up soon. Drizzt on the other hand has passed me again there looking pretty snappy off the chest better not let that get too far ahead :frog:

Turks are always toughies very tough good sweat on by this point, Circuit was pretty baws very high paced good enough weights to make each round harder than the next. Looking forward to my refeed tonight been dreaming about Indian so will make the most of it been going for 5 days straight at the gym and walking everyday need the long weekend to re charge.

[Meds]

Power Circuit

Standing calf raises 20@60

Leg press 10@220

Leg extension 10@75

Leg curls 8@60

X3 no rest BOOM

Did you explode or something after doing that? :grin:

SAH-WEET work with the turkish get ups. They are effing tough!

[I Declare War]

Good going in that comp there! :clap:

[M.T]

Power Circuit

Standing calf raises 20@60

Leg press 10@220

Leg extension 10@75

Leg curls 8@60

X3 no rest BOOM

Did you explode or something after doing that? :grin:

SAH-WEET work with the turkish get ups. They are effing tough!

heh yeah was walking pretty funny afterwards for sure, think Squats hurt me more than that whole Circuit though

Good going in that comp there! :clap:

Cheers IDW you referring to Bbro?

[M.T]

Conditioning

DB side raises 3x10 @15lb

DB side bends 3x10 @100lb

Green band crunches 3x10

OH Squats 1x10 @bar

Clean and jerk 1x4 @40kg

Yellow band tri extensions 3x25

Calf raises standing 3x20 @60kg

Stone loading 3x5 @70kg stone?

Good Mornings 5x5 @60kg

10k walking

Comments

Random hit out today cbf putting the weights up nothing too strenious just filling in the day got in around 9.30am wanted to hit the pads up but there were a few more people than expected in there so thought better not be the odd guy smashing pads up while others are lifting. Was finishing off on some 40kg Clean and Jerks before I started seeing stars and feeling a bit light headed so thought i'd bang out 3 more and nope didn't get better so took it as a sign to stop. Walking around the bays all day today mean day for it saw some bros playing beach soccer so watched them for a few hours and got proper burnt.

[M.T]

Oh and shorts blew out on the stone loads

[runveerun]

Oh and shorts blew out on the stone loads

Oh No! Squatters arse strikes again! 8)

[M.T]

It's back with vengeance!

5x5 week 3 day 1

Squats

1x10 @60

1x5 @100

1x3 @120

1x3 @140

5x5 @157.2 b (wraps sets 2-5)

Bench

1x10 @60

1x4 @80

1x5 @100

1x5 @107.5

1x5 @117.5

1x5 @125 assisted 5th rep

1x1 @132.5 miss dropped weight

1x4 @120

Bb rows

1 x 2 @ 60

1 x 5 @ 70

1 x 5 @ 75

1 x 5 @ 80

1 x 5 @ 85

1 x 5 @ 90

Dips

1x5 @20

1x5 @40

1x4 @50

Comments

In a perfect world all the working sets should look like 5x5 @ or 5 reps but missed a few in bench and dips. Squats started out very tough without a belt so whipped that on for my working sets and 1st set was tough as squeeked out 5 but decided to wrap up and make them count. Once wrapped felt much faster and depth or close to it felt. Need to jump back into the recording to make sure we are hitting depth as were spotting now hard to tell from behind. Shoes felt like they gave me something this time noticed most in the back being more upright I tend to lean forward a bit now a issue I don't think I had before so trying to correct that and shoes have been helpful.

Bench is starting to f*@k me off not clicking there something needs to fall in place can't afford to keep missing reps like I did today but hey I put in some big numbers so don't expect a walk in the park.

Bbrows were snappy today stoked there and dips had an improvement on last weeks 2 reps @ 50 to 4 now

[M.T]

5K walk and "death by press ups"

workmate was talking up this crossfit thing they did the other day called death by press ups so thought i'd give a bash nice sunny day for my lunch walk parked up @ Waitangi park and let rip.

Essentially it's just 1 press up per minute and acumulating as time goes on, so 1m 1press up next min 2 then 3.... I got to 18 before I started to crap out on form which was better than my workmate who had done 12 and my bro 13 bit of fun should give it a try just wanted to prove that a pl can beat a crossfitter anyday lol

[M.T]

5x5 week 3 day 2

Squats

1x10 @60

1x5 @100

1x3 @120

5x5 @140 b

Chins

3x5 @bw

Comments

Short and sweet just breaking in thursdays Squats/deads as I did last week. Squats felt awesome today still tilting forward a wee bit with the shoes on so need to correct that soon but considering I misloaded the bar and added 5kgs by accident all went pretty darn well. So checked the spreedsheet had 135 down today and 140 next week ah well should be able to squeek out 145 next deload day I HOPE.

Chins were just for fun cbf doing the weighted chins have no motivation for them what so ever I don't see how they help me in any way so see how I go on them pretty tempted to drop them tbh.

[Big john]

squats like a baws

[M.T]

If only Big J if only

5x5 week 3 day 2.5

Deads

1x5 @70

1x3 @110

1x3 @150

1x1 @180

3x5 @200 b

Deads double blue bands (80kg @ top)

2x5 @70 paused at knees

Pin Press

1x5 @60

1x3 @75

2x5 @82.5

1x3 @82.5

1x2 @72.5

1x5 @60

Paused Squats

1x3 @60

1x3 @100

3x2 @120

Comments

Crap me s*#ts getting real this week. 1st exe pin press was a complete failure just too gassed to finish the prescribed sets so made a smart choice to back the weight off a bit get em out clean rather than ugly heavy stuff. So not a great start and it gets worse. Deads were not happening either the sets were like this 2x4 and 2x3 in saying that once I dropped it to 3 it felt much better and fast just think anything over that and i'm too fucked lockout is not possible. Which is why we are doing the deads to knees immediately after to aid that issue we both seem to have and they felt muuuch better. Probably the best banded deads have felt even.

Dem 3 toughies out the way we decided to chuck in some paused Squats which also felt very good decent pause at below parallel tried to snap up as fast as I could. In the end a good finish to a very tough day and it only gets better next week by far is the toughest of the whole program so will be ready.

[Phedder]

Good grinds on those deadlifts, just gotta get through them.

once I dropped it to 3 it felt much better and fast just think anything over that and i'm too fucked lockout is not possible

:nod: So true, amazing the difference between 3s and 5s. It's a tad worrying when 5s feel a little like cardio though :oops:

Good luck next week in the PB zone

[M.T]

Cheers Bro last time we hit this slump around week 4 we had to break it up into 3's then 2's think I may have even gone to singles lol though I have put in my true 1rm so exepct some hard slug sessions. Can't wait for the 3x3's think that's where the money is the 5x5 is just prep for that.

Will write a review up on the shoes too if you were intrested give them a few weeks obviously so far so good.

[teamfatboy]

Deads double blue (80kg @ top)

2x5 @70 paused at knees

Comments

Deads were not happening either the sets were like this 2x4 and 2x3 in saying that once I dropped it to 3 it felt much better and fast just think anything over that and i'm too fucked lockout is not possible. Which is why we are doing the deads to knees immediately after to aid that issue we both seem to have and they felt muuuch better. Probably the best banded deads have felt even.

Heya MT - when you say doubled blues, do you mean both sides of the band over the bar ? and is that 80kg the estimated weight-at-lockout ?

I tried about the same thing last night at the 'House, 80kg on the bar, and the 'Houses blue bands, both sides over the bar - stone me, it was freakin hard to get to lock-out... even allowing for the egregious faults in my DL form that OB spotted..

[M.T]

Deads double blue (80kg @ top)

2x5 @70 paused at knees

Comments

Deads were not happening either the sets were like this 2x4 and 2x3 in saying that once I dropped it to 3 it felt much better and fast just think anything over that and i'm too fucked lockout is not possible. Which is why we are doing the deads to knees immediately after to aid that issue we both seem to have and they felt muuuch better. Probably the best banded deads have felt even.

Heya MT - when you say doubled blues, do you mean both sides of the band over the bar ? and is that 80kg the estimated weight-at-lockout ?

I tried about the same thing last night at the 'House, 80kg on the bar, and the 'Houses blue bands, both sides over the bar - stone me, it was freakin hard to get to lock-out... even allowing for the egregious faults in my DL form that OB spotted..

Sup TFB!

I've been told from OB it's 40kg ps if your hooking the entire blue band over each side, if you only hook it through the bar so one strap over one under would obviously be half of that so roughly 20 ps. So when I say double blue it just means band either side completly over the bar (if this has made any sense) I can show you what I mean next time your in. Which means I only put 70kg on the bar and you should be able to get off the floor fast it's past the knees where it gets that constant 80kg tension lock the SOB out and repeat. If you did 80 on the bar + double blues that's impressive I'll up my weights next week as i've only just started getting used to them as of last night.

When your lockouts are as shit as mine it's the ideal workout for ya.

[teamfatboy]

Sweet - thanks MT...

I was training with Vee last night, just the second time with the bands for either of us, and rather than mess around with the same band (the lightest ones) and additional plates for me, I figured to keep the same weight and swap bands.

So Vee was pulling 70 or 80 kg deads with single white bands, and then I'd pull the same 70 or 80 but with double blues.

Off the floor was good but as you say it gets hellish slow near lock-out, reckon my spine's a good half-inch shorter than yesterday

Certainly drew OB's attention to my heinous form - got two weeks before the novice comp to iron the bugs out. Are you doing the Novice or going straight for the CDs ?

[M.T]

Ok sweet as, and as it's only to improve the lockout and nothing else can use the wrist straps so the bar won't slip out of your hands once we discovered this was so much easier to bang them out. Good exe to do after some heavy arse deads also iron out some kinks.

Yeah haven't decided may do it just for fun it falls on my deload week so shouldn't affect the program but main goal is the CD's.

All the best for the next few weeks get on that platform and smash it.

[M.T]

5x5 week 3 day 3

Squats

1x10 @60

1x3 @100

1x2 @115

1x5 @130 b

1x5 @140 b

1x5 @150 b

1x5 @160 b +kw titaniums

1x5 @170 b +kw Grippers

Bench

1x10 @60

1x5 @80

1x3 @100

5x5 @122.5

last set ss with db flys @20lb to failure

Pendalay Rows

1x3 @60

5x5 @82.5

Turk getups

1x5 @15lb

1x5 @25lb

1x5 @35lb

Standing Calve raises

3x20 @80kg

Comments

Training for this one started last night, had a good little blow out on some KFC let that settle still hungry had some weetbix bout a L of milk and protein cookie woke up still bloated knew it was gonna be a good sesh.

Squats are feeling pretty good as of late I won't lie some of the sets were a tad rough esp on the 160/170 but in saying that it did feel good and encouraging for next week. Considering i've had a rough week it felt like my best session to date. We started filming again as it's getting up there now definately for Drizzt anyways what a freggin machine.

Bench was a success also NO FAILED REPS beginning to feel like my favourite of the 3 lifts is slowing becoming my worse and Squats becoming the new fav exe go figure. although speed was not there as I say good to get all 25 reps out with no assistance again happy.

Had a half time banana after Squats and felt like it gave me a boost we smashed out the rows and I got straight into get ups as I dislike them with avengance but even they felt strong today so thought i'd expend what was left on some token calves to sweat it out some more before heading to Joe's for a post WO munchie and coffee.

THEN thought i'd bang out a 7k walk why not beat day out there. Nice finish to a rough week \:D/

[M.T]

ok guilty depth was way off here's the evidence of today

[drizzt]

160 wasn't bad at all, 170 was maybe a tad high but not terrible. Just need to have confidence to drop it that extra inch or so to make sure of it :nod: