700 total RAW

[hjp]

Should work now bro! Seems to be making them private when I upload lately, will try take more notice of that next time.

[Phedder]

Still going strong with the program, good speed on those deads :nod:

Who is that Jono monster, and when are you getting him into a comp :shock: Must have a 300+ pull in him.

[hjp]

He should be competing in June! CD Classic meet. It's the same day as North Islands, so I need to decide between those two comps ASAP. My cousin is also looking to compete so think maybe I should do the CD Classic to support them. Leaning that way currently!

[soundsgood]

Very impressive pulls from your mate, whats his bodyweight?

Your training is coming along really well bro. I enjoy the regular vids

[hjp]

He's about 115 at present I think!

Cheers SG! Like the vids, means I keep squats deep and don't slack haha

[hjp]

Friday 27th April

5by5 Advanced W5D3

Squats

60kg * 5 - 2 sets

100kg * 2

140kg * 2 - 2 sets

Work Sets 

172.5kg * 3 - B + WW from here

192.5kg * 3

212.5kg *  3

Bench Press

60kg * 5 - 2 sets

80kg * 3

100kg * 3 - WW from here

Work Sets

115kg * 3 - 3 sets

Pendlay Rows

60kg * 3

Work Sets

97.5kg * 3 - 3 sets

Box Jumps

Worked up to a higher height today. Reps at about 108cm. Felt pretty good. Watching them being done by someone weighing 115kg was crazy!

Notes / Thoughts:

- All felt pretty sweet today. Pleased with the heavy squats feeling pretty comfortable. Jumps are good fun, will try keep pushing them! Good to get a reasonable height again. Felt fluent.

Week 6 is near. Loving this program.

Here's the vid...

[hjp]

Saturday 28th April

Random Speed Day

Band Deads

Worked up to 5 sets of singles for speed at 160kg. Simply had one small band going under feet an up to bar by hands.

Clean an Jerk

Did a few sets of 5 power cleans first then decided to do clean an jerks. Sets of 3, about 4 sets. All with 60kg

Seated DB Shoulder Press

20kg's * 12

26kg's * 3 - 3 sets

Box Jumps: Single Leg then Two

Just playing round on single leg, not very high, just above knee height. Then did two legs up to about a meter for some reps.

Overhead DB Tri Ext

20kg * 12

26kg * 12 - 2 sets

Notes / Thoughts:

- Good day, no real structure just playing round in the gym with speed as it was wet outside so couldn't get to do sprints. Good bit of fun training.

[hjp]

Mon 30th April

W6D1 - 5by5 Adv

Squats

60kg * 5 - 2 sets

100kg * 3

140kg * 2

180kg * 2 - 2 sets, B+WW here onwards

Work Sets

205kg * 3 - 3 sets 

Bench Press

60kg * 5

80kg * 3 - WW here onwards

Work Sets

102.5kg * 3

115kg * 3

127.5kg * 3 

Pendlay Rows

75kg * 3

Work Sets

85kg * 3

100kg * 3

110kg * 3

Thoughts / Comments:

- Squats were good today, sunk them deep an got all reps fairly comfortably. Focus remains on not falling forward in the hole. It is getting better but definitely a work in progress as I also try speed up my descent.

- Bench, had to be quick here as didn't have too long at the gym today. Was pretty good though. First two work sets were piece of cake, final set was a good challenge. Most reps I have hit at this weight. The second rep itself was tough so was well pleased to hit the third even though it was slow.

- Rows were good. Feeling the back working nice an hard. Definitely getting better and stronger here.

- Left it here as had to get away. Good session.

Here's the squats...

[red machine]

smooth as always bro! mad depth, man your gunna have some killer numbers if you decide to get back in the gear some time, awesome work!

[hjp]

Cheers RM! Will be going raw for a good while yet though mate! Loving the raw lifting.

Wed 2nd May

W6D2 5by5 Adv

Deads

80kg * 5

100kg * 3 - 2 sets

140kg * 2 - 2 sets

180kg * 1

210kg * 1 - B from here

Work Sets

230kg * 3 - 3 sets

Military Press

40kg * 5

50kg * 3

Work Sets

60kg * 3 - 3 sets

Pull Ups - Overhand, shoulder width

BW * 5

+ 24kg * 3 - 3 sets

BW * 12 - wide grip

DB Rows

32kg's * 30

24kg's * 30

20kg's * 30

Dips

BW * 15 - 2 sets

Notes / Thoughts:

- Deads: Found these alright today, definitely a challenge but got the reps without thinking I would fail, will definitely get tough from next week (vid of these to come).

- Militarys: For once I would say I am feeling stronger on this movement!! Could've easily got 5+ on last set.

- Pull ups were good, nice full reps. DB rows were a bit of a challenge with a mate, we both nailed it, pumped the forearms an upper back!!! Dips were just a tack on as had a few minutes.

[justhell]

wicked deads with no straps man,

thats good weight.

8)

[Phedder]

Great lifting as always, your deads must be finishing the program around 3x3@245? That's gonna be one hell of a day :twisted: Also 30 rep DB rows :shock: doubt my forearms could take it. They're pumped to bits after 15

[hjp]

Cheers justhell, I have never used them on deads ay, just a lover of chalk lol

Yeah the forearms were the worst Phedder, so swollen an sore!!

Here's the vid:

[Big john]

Rolling and swolling bro :wink: solid mahi bro

[hjp]

Cheers Big John!!! Loving the program, tough but it's giving me some awesome gains.

Friday 4th May

W6D3 5by5 Advanced

Squats

60kg * 5 - 2 sets

100kg * 2 - 2 sets

140kg * 2

Work Sets

175kg * 3 - B + WW from this set

195kg * 3

220kg * 2 + 3rd spotted - technical so had to go again...

220kg * 3

Bench Press

60kg * 5

80kg * 3

100kg * 3 - WW from this set

Work Sets

117.5kg * 3 - 3 sets

Pendlay Rows

Work Sets

100kg * 3 - 3 sets

Notes / Thoughts:

- Squats: Paper said 217.5kg but had to go for the five plates. The 195kg set had the safety's too high an I smashed into them as I went too deep on the last rep of that set. Got into it on the top set though an got first two reps well but lost the groove on 3rd rep, frustrating. Couldn't leave it on a technical error so got to it again. Got the three reps, depth was not quite as good but probably hitting parallel! Happy with the day. 3 at 220kg is unheard of for me. This program is doing wonders for my squats. Also, need to work out ways to stop me falling forward in the hole! Ideas about exercises/ideas to strengthen this appreciated!

- Bench was pretty comfortable. Rows were nice an easy. Good day.

Here's the vid:

[hjp]

Today I just went in an did some jumps, got to a new PB of 122.5cm (48.2inches)! Then did 2 rounds of the bear complex, rooted me, want to try get better, may try add it at end of a training day or two...

Here's the jumps, crap quality though, light in background stuffed up the focus of my phone:

[hjp]

Monday 7th May

W7D1 5by5 Advanced

Squats

60kg * 5

100kg * 2

140kg * 2

180kg * 1 - B from here

200kg * 1 - WW from here

Work Sets

210kg * 3 - 3 sets

Bench Press

60kg * 5

Work Sets

105kg * 3 - WW from here

117.5kg * 3

130kg * 3 - 3 Rep PR

Pendlay Rows

Work Sets

85kg * 3

95kg * 3

110kg * 3

Good day. Tough squats but they came together. Bench was strong, pleased with it. Happy all in all!

[hjp]

Wed 9th May

W7D2 - 5by5 Adv

Deadlift

60kg * 8

100kg * 3 - 2 sets

140kg * 3

180kg * 1

220kg * 1 - B from here 

Work Sets

235kg * 3 - 3 sets (3 Rep PR)

Military Press

50kg * 3

Work Sets

65kg * 3 - 3 sets

Pull Ups

24kg * 3 - 3 sets

Thoughts / Comments:

Deads were tough, 3rd rep each set was a battle but got there somehow. Second set was the toughest! Managed to pull out a better set on the third. First reps always felt good. Interested in what my max was now... 

All the rest was pretty good. Short workout, went in a tad late but got all the programmed work in!

Here's the Deads...

[hjp]

Fri 11th May

W7D3 - 5by5 Adv

Squats

100kg * 3 - 2 sets

140kg * 2 - 2 sets

Work Sets

180kg * 3 - B from here

200kg * 3 - WW from here 

222.5kg * 3 - 3 Rep PR

Bench Press

60kg * 3 - 2 sets

80kg * 3 - WW from here

100kg * 3

110kg * 1

Work Sets

122.5kg * 3 - 3 sets

Rows

60kg * 5 

80kg * 3

Work Sets

105kg * 3 - 3 sets

BB Shrugs - 2 count pause @ top

100kg * 8 - 3 sets 

DB Rows

34kg's * 30

Thoughts / Comments:

Pretty pleased with the squats. Depth looked ok but not great. Could've been better but think the last two of the three were bang on. Bench feeling strong and the rest was just good fun. Good day!

Here's the heavy set of squats:

[Big john]

good way to finish off the week with some heavy ass squats :clap: ..love the setup, just straight into it gunz blazing!

[hjp]

Cheers Big John! 2 weeks of the program left, looking forward to finished to be honest, getting tough as

Sat 12th May

Conditioning

GS1 Conditioning Sled

First time ever using a prowler type sled... Yup ended up dry retching. It was tough, an I didn't do a hell of a lot haha.

Used one handle there and the other on the way back, distance was ~30m.

1 rep = once there an back, so 60m. A few minutes rest between pushes. Weight is what is on the sled.

40kg * 1

60kg * 2

80kg * half (shoes had no grip on way back) took a plate off an finished the way back with 60kg.

60kg * 1

So covered only 300m, its a starting point though... lol

heres a picture of the sled we were pushing

[hjp]

Mon 14th May

W8D1 - 5by5 Adv

Squats

100kg * 5, * 3

140kg * 2 - 2 sets

180kg * 1 - B from here

200kg * 1 - WW from here 

Work Sets

215kg * 3 - 3 sets

Bench Press

60kg * 5

80kg * 3

Work Sets

105kg * 3

120kg * 3

132.5kg * 2

Pedlay Rows

Work Sets

90kg * 3

100kg * 3 

110kg * 3

Thoughts / Comments:

-Was not a good day eating wise. Had very little to eat all day. Smashed an energy drink just before an sipped it during training too which helped keep some energy in the tank.

-Squats felt decent. Starting to feel a lot more comfortable over 200kg+. Technique is getting better too. Feeling more upright and in control - still working on this though. Depth got better as each set went on. 2nd an 3rd reps always the best. Squats are going well.

-Bench was average. Think the lower energy from lack of food kicked in. Only hit two reps on the last set. Not too pleased with that, in saying that though everything felt heavy on the benching today, even the 60kg set.

-Rows were good. Getting stronger in the upper back. 

- Can't wait to finish this program and have a decent deload to the comp. 5 sessions left. 

[hjp]

W8D2 5by5 Advanced

Wed 16th May

Deadlifts

60kg * 5

100kg * 3 - 2 sets

140kg * 3 - 2 sets

180kg * 2, * 1

220kg * 1 - B from here

Work Sets

240kg * 3 (checked schedule, minor misload)

242.5kg * 3, * 2, * 1

Military Press

40kg * 5

60kg * 3

Work Sets

67.5kg * 3 - 3 sets

Pull Ups - Med Overhand Grip

BW * 3

+20kg * 3, * 3, * 5

Notes / Thoughts:

Stoked with the deads. 240kg was a new 3RM then realised the misload an set a second 3 rep PR with the 242.5kg. 

First reps are always the best by far on deads so the 1RM should be looking good at present. My best for three before this training cycle was 230kg. Missed the third sets three, stopped at two as knew the third wouldn't come. Short break though an then managed the 9th rep of the day at 240kg+. 

Technique was off a bit but got to expect that with heavy deads. Something to work on for sure there.

Military's were tougher this week and just used 20kg on the pull ups as nothing else was free! All round pretty pleased.

Got all of the working sets deads...

[Phedder]

Awesome deadlifts! Big numbers coming :nod: Shit, must be 250kg or so next week?

[hjp]

Yeah 247.5... Will be interesting! Hopefully bring the program home nice and strong! :nod: