700 total RAW

[Phedder]

Smashing the 5x5 :clap: Squats fast and deep, might slow down a bit during week 4 though

[hjp]

Cheers Lads

Wednesday 4th April

5by5 Advanced W2D2

Squats

60kg * 8

100kg * 5

140kg * 2 

Work Sets

150kg * 5 - 5 sets 

Mil Press

Work Sets

50kg * 5 - 5 sets - done while warming up for deads.

Deads

60kg * 5

100kg * 2 - 2 sets

140kg * 2

180kg * 1

180kg * 1 - B from here

Work Sets

192.5kg * 5 - 3 sets

Deadlifts - Pause at Knee

140kg * 5 - 3 sets

DB Hammer Curls

16kg's * 10, * 10, * 12

DB Rows

26kg's * 30

Notes/Thoughts: 

- Squats felt great. Fast, deep, easy reps. Legs were a tad sore coming into it but didnt notice them at all during the session.

- Military Press was good, pretty simple to get done during Deadlift warm ups. Be nice when it gets a bit heavier.

- Deadlifts were a lot better than I expected. Felt really good - speed an form wise. The ones pausing at the knee then exploding to lockout were great for activating the glutes an hammies. Will keep these in the regime.

Well pleased with the day. Confidence booster for sure.

[hjp]

[hjp]

Friday 6th April

5by5 Advanced W2D3

Lower back was still pretty sore from Wednesday, maybe paused deads will be a Friday thing so more days to rest up the back before squatting...

Squats

60kg * 5

100kg * 5

Work Sets

140kg * 5 - B from here

150kg * 5 

160kg * 5 - WW from here

172.5kg * 5

182.5kg * 5

Bench Press

Bar * 8

60kg * 3 - 2 sets

Work Sets

105kg * 5 - 5 sets - WW on these

Pendlay Rows

60kg * 5

Work Sets

85kg * 5 - 5 sets

Notes/Thoughts: 

- Squats felt good considering the back DOMS. Pretty decent reps, not easy but feel I could've cranked out another couple at 182.5kg if I had to.

- Bench was nice an easy, just grooving the groove. Paused last rep of last three sets.

- Back was smashed so made the rows a tad harder in terms of holding the form.

-Given I hit the 5 at 182.5kg with a sore lower back gives me a bit of a boost for Monday's 5*5 @ 187.5kg. Bring on the challenge!

[hjp]

Heres a vid of the squats... My mate was playing with his new camera so I decided I would play with the files on iMovie, pretty easy to use an makes decent vids too!

[hjp]

Did some conditioning on Saturday, Tyre flipping, box jumps (nice an high) an burpees. Was killer but good!!!

Today the real work in this program began...

Monday 9th April

5 by 5 Advanced W3D1

Squats

60kg * 5

100kg * 3 - 2 sets

140kg * 3

140kg * 3 - B from here

170kg * 2 - WW from here

Work Sets

187.5kg * 5 - 5 sets

Bench Press

Bar * 8

60kg * 3 - 2 sets

80kg * 3

Work Sets

95kg * 5 - WW from here

102.5kg * 5

110kg * 5

117.5kg * 5

125kg * 4 (+ 1 spotted)

Pendlay Rows

Work Sets

75kg * 5

82.5kg * 5

87.5kg * 5

95kg * 5

100kg * 5

Dips

+20kg * 12, * 12, * 8

DB Row

26kg's * 30

Notes/Thoughts:

- Squats: The weight was up nice and high this week and I was expecting to have a real battle here today. So I really got my head into the game from the start. Aggression was high and just approached the bar every set with an attitude to really smash it an push hard each rep. All sets went pretty well. Depth felt (and looked on the vid) good and majority of the reps were fast. Technique was good too, tried not to let it slip with the aggression and in general it stayed good. Still need to focus on keeping the chest high an driving the hips forward when getting tired. But todays training means my head is in a good place with the squats, not afraid of 180+ any more :gunfire:

-Bench: This was always going to be a challenge. Building up to a top set that I had never hit before (5 * 125kg). Again kept focussed, tried to keep form good and really squeeze the bar. No vids as my TP for the day had left by now. All prescribed sets up until the final went really well. The first 3 reps were good, 4th was a battle an then the 5th I needed a little sport to lock it out. Still pretty pleased 4 * 125 is a rep PR.

- Rows: Nice an smooth. Focussing on squeezing the shoulder blades together. I really enjoy these.

- Accessory: Just hitting some rep work. Try strengthen those tri's and grow that upper back .

Can't wait for the rest of the week now. Bring it.

[Big john]

killing those working sets on the squats bro!

[hjp]

Cheers Big John, today was a bit tougher... :pale:

Week Three is becoming brutal. Can't wait to be out of this darn 5 * 5 and into the 3 * 3, so glad deads are only 3 * 5! Would not have made it to 5 * 5 on them today!

Wednesday 11th April 2012

W3D2 5*5 Advanced

Squats

60kg * 8

100kg * 3 - 2 sets

140kg * 3 (WW from here)

Work Sets

160kg * 5 - 5 sets (final three sets with belt)

Military Press

40kg * 5

Work Sets

55kg * 5 - 5 sets

Deadlifts

100kg * 2 - 2 sets

140kg * 2 - 2 sets

180kg * 1 - 2 sets (final set with B, B from here)

200kg * 2

Work Sets

212.5kg * 5 - 3 sets

Pause at Knee Deads

140kg * 5 - 2 sets

DB Rows

26kg's * 30

Notes / Thoughts:

- Squats: Nice an light today, felt good an smooth. Added belt as felt the lower back getting tight after second set so wanted to try relieve it a bit. Can't wait till I don't have to squat before deads...

- Military Press: The 55kg didn't feel easy but not hard. Probably a couple reps in the tank each set but did feel like I was working today which was good.

- Deads: All warm ups felt good, as did the first 3 reps of each set. But man the last two reps are hard. I do not do well with 5 reps with decent weight on deads :oops: the last two reps on the last two sets were slow an I had to reset the grip as hands were gone. Can't wait to just nail next weeks 3 * 5 and move into the 3's!!!!!

- Accessory: Short an sweet. Only two sets of paused deads as back was cramping. Just keeping the DB rows consistent.

Deadlift Vid below...

[Calvin]

Awesome work going on in here Hayden. Was that James I saw spotting you on squats?

[hjp]

Cheers Calvin!

Yup that sure was James (somewhere in one of the vids), you know him?

[Calvin]

Cheers Calvin!

Yup that sure was James (somewhere in one of the vids), you know him?

Haha. Thought so. I used to train at Massey. Also went to palmy boys same time as you. Small world.

[Phedder]

Deadlifts looking strong :nod: The last 2 reps might have felt slow, but they still looked pretty quick off the floor, just taking a bit more effort to lock them out. You'd have managed 5x5 if you had to I reckon :nod: Next week's the real test anyway, I think I was taking 8-10min breaks between sets :pfft: :oops:

[hjp]

Haha yeah next week will be the real test for sure! My rests may increase too, think I was about 5min!

It is small world for sure!! Good old PNBHS!

[hjp]

Friday 13th April

5by5 Advanced W3D3

Squats

60kg * 5

100kg * 2 - 2 sets

140kg * 2

Work Sets

155kg * 5 - B from here

165kg * 5 - WW from here

177.5kg * 5

190kg * 5

202.5kg * 5

Bench Press

Bar * 5

60kg * 3 - 2 sets

80kg * 2

100kg * 1 - WW from here

Work Sets

110kg * 5 - 4 sets - UGLY fourth set so...

100kg * 5

Pendlay Rows

60kg * 3

Work Sets

92.5kg * 5 - 5 sets

Notes / Thoughts:

-Squats: knew today would be tough. Came well prepared. Had my ammonia an was mentally ready. The back was again sore from Wednesday session but put that to the back of my mind. Used my ammonia before 4th an 5th sets. Definitely helped. The depth was OK. Just need to focus on sinking the first 2 reps, seem to stay high on these an in competition only 1 rep counts.

- Bench: I had lowered my max after Monday's session. Lucky I did. Today was real tough. Reps got real ugly on the fourth set. Butt lifting, arms uneven etc. just played it by ear an lowered the fifth sets weight. Tough after squats but that's the nature of the game. Will keep fighting.

- Rows: no complaints. Weight felt like a good effort today.

- Sorry for the long winded explanation. Happy but not stoked. Week four will be interesting. Smash it an then get into 3 * 3! 

Here's the squat vid..

[red machine]

just had a catch up though here, faaarkin solid raw reppin!! just killing it!!

[hjp]

Cheers Red!! Things seem to be coming together!

Monday 16th April

5by5 Advanced W4D1

Squats

60kg * 5 - 2 sets

100kg * 2 - 2 sets

140kg * 1

160kg * 1 - B from here

180kg * 1 - WW from here

Work Sets

200kg * 5 - 5 sets. Ammonia last set.

Bench Press

60kg * 3 

Work Sets

90kg * 5 - WW from here

97.5kg * 5

105kg * 5

112.5kg * 5

120kg * 3 (+1 spotted)

Pendlay Rows

Work Sets

80kg * 5

85kg * 5

92.5kg * 5

97.5kg * 5

105kg * 5

Notes / Thoughts:

-Squats: Had some confidence from Friday which helped a lot. 197.5kg was on the cards but thought I really want 200kg's. So used that instead. First two sets were tough. Third set was the best by far - strange to say it but it felt easy. Tried focussing on forcing knees out/activating glutes. It helped but as I got tired the form broke a bit. Last two sets were ok, not bad but was tired an ground them out. Depth felt pretty decent on the majority of reps too. Think I am getting better at feeling it. Friday has 212.5kg * 5 on the cards. Bring it on I say!!!!

- Bench: Complete an utter battle. Was short in time as had to get away (an squats took ages) so had to rush a bit which didn't help. 112.5kg felt nice an easy but 120kg smashed me. I also think the mental barrier of 120 still plays on me but it will come. I think 3's will be at better for improving my benching!

- Rows: Got through it fast. 105 was pretty tough.

- Only two more 5's session left! Yahoo!!!

Here's the squat vid..

[hjp]

Things seem to be coming together and then theres a bad day.......

Wednesday 18th April

W4D2 5 by 5 Advanced

Squats

60kg * 3 - sat at bottom for a while to stretch out

100kg * 3 - 2 sets

140kg * 2

Work Sets

167.5kg * 5 - 5 sets - WW + B

Military Press

40kg * 3

50kg * 3

Work Sets

57.5kg * 5 - 5 sets - WW all sets but first

Deadlifts

60kg * 3

100kg * 2

140kg * 2 - 2 sets

180kg * 1

200kg * 1 - B from here

Work Sets

222.5kg * 4, * 2, * 3 - arrgh

Notes / Thoughts:

- Just wasn't on form today, body felt fatigued before I started. Knew it'd be a hard day...

- Squats: Nice an deep. Had to use the wrong squat rack which means unracking from an annoying height - frustrating but all good as it wasn't a heavy day.

- Military Press: Got through it, a little leg drive here an there but nothing much. Happy enough with it.

- Deadlifts: Warm ups felt good until the 200, still came up fast but not like I wanted... First work set was tough. They looked fairly fast on the camera but form felt bad and felt weak as so left it at 4 reps. Second set, don't know what happened. First rep all good, second not bad then the third it came up but must have been out of position, wouldn't keep moving. This annoyed me. Rested up an just attacked the third set for three. Made me a little happier. Only 9 reps total but wasn't going to keep going, form was off

NO MORE FIVES ON DEADS :-) and no more squats before deads :cool:- There is still a positive on a bad day haha

Fives have never been my friend on Deadlifts. 3's should be a heap better!!

[hjp]

[hjp]

Friday 20th April

5by5 Advanced W4D3

Squats

60kg * 5 - 2 sets

100kg * 2

140kg * 3

Work Sets

160kg * 5 - B from here

175kg * 5 - WW from here

185kg * 5

200kg * 5 

212.5kg * 3 (+1 spotted)

Pendlay Rows

60kg * 3

Work Sets

97.5kg * 5 - 5 sets

Notes / Thoughts:

-Squats: Knew they would be a good challenge. Stoked to get the 5 at 200 with the sore back from Wednesday. Then managed 3 at 212.5, tried for the next but it was slow an got some help with it.

- Rows: Pretty good. 97.5 was feeling good. Definitely getting stronger here

- Skipped bench, did it Saturday...

Saturday 21st April

5by5 Advanced W4D3 con't

Bench

Bar * 8

60kg * 5 - 2 sets

80kg * 3

100kg * 1

110kg * 1

115kg * 1 - bench moved... Sorted this then...

Work Sets

115kg * 5, * 5, * 5, * 4

110kg * 5

Notes/Thoughts:

- Bench: Shot in to get this done. Missed doing the final set but just lowered the weight slightly to get the work in. Happy enough.

Down to 3 * 3's next week! Same weights as this past week so should feel nice an smooth. Bit of a deload week, looking forward to it.

[hjp]

Monday 23rd April

5by5 Advanced W5D1

Deload Week!!! About time!

Squats

60kg * 5 - 2 sets

100kg * 2

140kg * 2 - WW from here

180kg * 1 - Belt from here

Work Sets 

200kg *  3 - 3 sets - Smooth...

Bench Press

Bar * 10

60kg * 3

80kg * 3 - WW from here

Work Sets

100kg * 3

112.5kg * 3

125kg * 3

Pendlay Rows

60kg * 3

Work Sets

85kg * 3

95kg * 3

105kg * 3

Front Squats

80kg * 12 - WW all sets

90kg * 10

100kg * 10

DB Rows

26kg's * 30

Notes / Thoughts:

-Squats were nice an smooth. Last set was super deep. Bench was good, 125 felt fairly heavy but not too bad. Rows felt good as, form an strength is improving here. Threw the fronts in as had a bit of time spare!

Loving the low volume!

[hjp]

[Big john]

awsome squats man!

[hjp]

Cheers Big John!!! They're coming along nicely it seems, pretty happy with them.

Wednesday 25th April

5by5 Advanced W5D2

Deadlifts

60kg * 5

100kg * 5, * 2

140kg * 2

180kg * 1

200kg * 1 - 2 sets, B from here

Work Sets 

222.5kg *  3 - 3 sets

Military Press

40kg * 5

50kg * 5

Work Sets

57.5kg * 3 - 3 sets, WW all sets

Pull Ups - Med Overhand Grip

BW * 5

+ 20kg * 3 - 3 sets

DB Rows

26kg's * 30

DB Hammer Curls

16kg's * 10 - 3 sets

Box Jumps

Just kept these pretty average height. Not too challenging but not done them for a while. Try get them fairly regular again - keep the speed up.

Notes / Thoughts:

- Deads felt pretty good. Form looking better than it felt (hips felt super high but they weren't too bad)

- Military's were nice an easy. Weighted pull ups will try up the weight each week. Rest of it was all good. Just as I had some time spare. Stoked to not have to squat today!

[hjp]

Heres the vid of the deads from today.

One of my mates was training some deads today too. Got some footage of him at the end of the vid doing some reps at 280kg. Strong guy and only 21, good to train with him as makes me see bigger weights being moved which motivates me to push it more and more...

[Panzer]

Says private bro! Can't view.... :?