Forged by Iron.

[OnlyHuman]

Week/4 GPP/2

As prescribed...

[Old Bull]

coming along nicely OH, :clap: vids been very informative :clap: good progress in 4 weeks.

[OnlyHuman]

coming along nicely OH, :clap: vids been very informative :clap: good progress in 4 weeks.

Thanks OB!

I'm trying.

[OnlyHuman]

Week/5 Day/1 of RTS

2 ct paused squats

20 x 4

60 x 4

80 x 4

100 x 4

120 x 4 @ 7

130 x 4 @ 8

135 x 4 @ 9 VIDEO

127.5 x 4 @ 9

3 ct bench

20 x 5

60 x 4

80 x 3

90 x 3 @ 7.5

97.5 x 3 @ 8.5

100 x 3 @ 9

95 x 3 @ 8.5

95 x 3 @ 8.5

95 x 3 @ 9

Elbow out extension

22.5 x 6@ 7.5

25 x 6 @ 8.5

22.5 x 6 @ 8.5

Had to get up early in the morning due to school/work stuff ... still had a great session tho.

Very happy with today's squats.

[OnlyHuman]

Week/5 day/2 of RTS

Deadlift:

20 x 5

60 x 4

100 x 4

120 x 4

140 x 4

160 x 4 @ 8

170 x 4 @ 8.5

Felt a bit weak on the pulls today. Due to missing out on sleep... only got like 5 hours. School and work is overly busy for a few days. I will manage some more sleep tonight tho.

Bench (T&G)

20 x 6

60 x 6

80 x 6

90 x 6

100 x 6 @ 8

105 x 6 @ 10 Happy with this

Front squats

20 x 4

60 x 4

80 x 4

100 x 4 @ 7.5 - 8

110 x 4 @ 9

Tried to manage fatigue/recover by reduced volume. I will get a good night sleep tonight.

Happy with today's bench numbers. Would have been interesting to see what would have happened... if I had more sleep.

[OnlyHuman]

Week/5 Day/3 of RTS

Comp. bench:

20 x 5

60 x 4

80 x 4

90 x 4 @ 7

100 x 4 @ 8

105 x 4 @ 8.5

110 x 4 @ 9 Very happy with this 5 weeks ago this was my one rep paused max.

102.5 x 4 @ 9

Pin squat:

20 x 5

60 x 5

80 x 3

100 x 3

120 x 3 @ 7

130 x 3 @ 8

140 x 3 @ 9 Happy with this

132.5 x 3 @ 9

Close grip BP:

90 x 6 @ 8

95 x 6 @ 9

90 x 6 @ 8

90 x 6 @ 8.5

Also done my GPP as prescribed yesterday...

Very good session, despite the fact that I am having a full on week in clinic and work.

During the day I locked my self in into one of the treatment rooms and had an hour sleep. Got to get the beauty sleep in !!!!

Thought about it and in the past around this time (Exam + school + work = supper busy!) my training usually nose dives and I start going backwards at an alarming rate. Now I feel like I get stronger following each session/week.

[OnlyHuman]

Week/5 Day/4 of RTS

2" deficit deadlift

20 x 6

60 x 3

100 x 3

120 x 3

140 x 3

160 x 3 @ 7

180 x 3 @ 8

190 x 3 @ 9 PR VIDEO

182.5 x 3 @ 9

2 board BP

20 x 3

60 x 3

80 x 3

100 x 3

10 x 3 @ 8.5

122.5 x 3 @ 9

SLRDL

20 x 6

60 x 6

80 x 6

100 x 6

120 x 6 @ 8.5

112.5 x 6 @ 9

Very happy with the deadlift PR!

I also managed to sneak in an other 40 min sleep during the day....

[Phedder]

Wow, beautiful deadlifts there! You managed to keep such good technique even with a 2" deficit, very impressive :nod:

[OnlyHuman]

Wow, beautiful deadlifts there! You managed to keep such good technique even with a 2" deficit, very impressive :nod:

Thank you Phed.

I have been working on getting a bit more leg drive in my deadlifts.

I hope it will pay off :pray:

[OnlyHuman]

Week/6 Day/1 of RTS

Squat:

20 x 4

60 x 4

80 x 4

100 x 4

10 x 4

130 x 4 @ 7

140 x 4 @ 8

147.5 x 4 @ 9.5 (PR)

140 x 4 @ 9

Belt less PR.... happy!

3 ct Paused bench

20 x 5

60 x 2

80 x 2

90 x2

100 x 2 @ 8

105 x 2 @ 8.5

110 x 2 @ 9.5 (PR)

102.5 x 2 @ 9

Slight over shoot of RPE today, but I was very happy regardless. If anything, I found it a bit hard to get tight during the bench today.

Elbow out extension

15 x 5

17.5 x 5

19.5 x 5

22.5 x 5 @ 8

25 x 5 @ 9

Managed to sneak in an other 30 min sleep during lunchtime today.

[OnlyHuman]

Week/6 Day/2 of RTS

Deadlift:

20 x 6

60 x 6

100 x 4

120 x 4

140 x 4

160 x 4 @ 8

180 x 4 @ 9

These felt hard today. I ended up missing out on some sleep last night due to school/work commitments. This is the final week of full time clinic work for a while so hopefully I won't have to miss out on sleep from next week. Still, I hit the number I had to and pulled 10kg more than last week on the same day.

Bench (T&G)

20 x 5

60 x 5

80 x 5

90 x 5

100 x 5

105 x 5 @ 8

110 x 4 @ 9

Slightly overestimated my abilities today, so just cut it a rep short of failure. I hit the number I was aiming to with ease ... thus the eagerness. 107.5 would have been the perfect!

Front squats

20 x 5

60 x 4

80 x 4

100 x 4 @ 7

115 x 4 @ 9

I choosed not to load drop today. My recovery is less than optimal with this reduced sleep. I will try to a get a bit more beauty sleep in tonight....

[M.T]

Solid work OH! Just caught up on your log, Deads are looking sweet keep up the good work bro.

[OnlyHuman]

Solid work OH! Just caught up on your log, Deads are looking sweet keep up the good work bro.

Thanks MT!

I'm trying to :wink:

[OnlyHuman]

Week/6 Day/3 and 4 of RTS

Comp bench:

20 x 4

60 x 4

80 x 4

90 x 4

100 x 4

107 x 4 @ 8.5

112.5 x 4 @ 10

105 x 4 @ 9.5

Slight over shot of RPE....

Pin squat

20 x 5

60 x 4

100 x 3

120 x 2

130 x 2

140 x 2 @ 8.25

150 x 2 @ 9.25 (Happy with this... no belt and all.)

140 x 2 @ 9.25

Close grip:

20 x 5

60 x 5

80 x 5

90 x 5

100 x 5 @ 8

102.5 x 5 @ 9

Day/4

2" deficit deadlift

20 x 5

60 x 6

100 x 3

120 x 2

140 x 2

160 x 2

180 x 2 @ 7.5

200 x 2 @ 9 VIDEO (Happy with this... no belt, plus it has been a hectic school/work week. Decided against the "drop" to ensure recovery.)

2 Board

20 x 5

60 x 5

80 x 3

100 x 2

110 x 2

120 x 2 @ 8

130 x 2 @ 9.25

120 x 2 @ 9

Snatch grip SLD

20 x 5

60 x 5

100 x 5

120 x 5 @ 8

125 x 5 @ 9

Despite the crazy hours I had to put in at work and school this week, I still managed to have some good workouts. I know from experience than in the past my numbers would be skydiving around this time... so I can't express how pleased I am with my current progress and the way the body feels/handles the work load.

I will catch up with some passive and active recovery work over this weekend.

My first GPP of the week had to be cut short slightly. but today I will do some extra stretching and foam rolling ...on top of some additional calories and sleep.

[ohjoshua]

Nice work man, keep it up.

Big deficet dead lifts.

[OnlyHuman]

Nice work man, keep it up.

Big deficet dead lifts.

Thanks :oops: appreciate it!

[OnlyHuman]

RTS W/7 D/1 and 2

Day/1

Squat

20 x 5

60 x 5

80 x 2

100 x 2

120 x 2

130 x 2

140 x 2

150 x 2

160 x 1 @ 9.5 ( Belt-less PR)

150 x 1 @ 9.5

3 ct Paused bench

20 x 5

60 x 4

80 x 4

90 x 4

100 x 4

102.5 x 4 @ 9

95 x 4 @ 8.5

95 x 4 @ 9

Elbow out extension:

15 x 10

17 x 7

22.5 x 7 @ 8.5

20 x 7 @ 8.5

Day/2

Deadlift

20 x 5

60 x 4

100 x 3

120 x 3

140 x 3

160 x 2

180 x 2 @ 8

190 x 1 @ 9.5

Bench (T and G)

20 x 8

60 x 8

80 x 8

90 x 8 @ 8

100 x 8 @ 9.5

Front squats

20 x 5

60 x 5

90 x 5

110 x 5 @ 9

I have mixed feelings about the last two training sessions ...

I am unsure if I should be happy with my 160 beltless single or disappointed. I only managed to get 6 hours of sleep on Sunday night so I suspect it predisposed me to a shitty performance / training session. On the other hand 160 even if for a single, is a beltless PR.

About the deadlift... Hmmm I never have a good deadlift session following a monday squat session but it surprised me how heavy 190 felt. Nearly felt like a 1RM. Again I only got 6 hours of sleep... so I am to blame to a degree, but unfortunetly more sleep just wasn't an option this time around.

I try to rest up, see if I bounce back....

[M.T]

I wouldn't be dissapointed with 160 beltless. Infact I was there in Dec of last year, just got to rep the shit out of the lighter weights and it'll come quicker than you think.

[OnlyHuman]

I wouldn't be dissapointed with 160 beltless. Infact I was there in Dec of last year, just got to rep the shit out of the lighter weights and it'll come quicker than you think.

Thanks MT!

Unfortunately, I been hovering around the same weights for way to long... It will change soon enough tho :pray: ... Maxing out sometime next week to see whats up.

Week/7 Day 3 and 4 of RTS

Day/3

Comp Bench:

20 x 5

60 x 4

80 x 2

90 x 2

100 x 2

110 x 2 @ 8

115 x 2 @ 9 (Happy with this.)

110 x 2 @ 9

Pin squat:

20 x 5

60 x 4

100 x 4

120 x 4

130 x 4

140 x 4 @ 9 (PR)

Close grip BP

20 x 7

60 x 7

80 x 7

90 x 7 @ 9

Better training session. I had two full nights of quality sleep prior to this and the body seemed to apprechiate it.

Day/4

2" deficit pulls

20 x 5

60 x 5

100 x 4

120 x 4

140 x 4

160 x 4

180 x 4 @ 9 (I was hoping that I get a bit more than this today but it wasn't meant to be today. Still, I managed to get the numbers I had to.)

2 Board

20 x 5

60 x 5

80 x 4

100 x 4

110 x 4

120 x 4 @ 8.5 (These felt light today. Good stuff!)

Snatch grip SLDL

20 x 7

60 x 7

80 x 7

90 x 7 @ 7.5 (Went light on these... I want my lower back to bounce back for next week and these weights were a nice active stretch for them.)

[OnlyHuman]

Week/8 of RTS

Just a quick update...

I so post to max out this friday during week 8 but unfortunately on Sunday I came down with a sore throat :pale:

According to the program this whole week was going to be a semi- deload leading up to it but because of this evil sore throat/viral bullshit ... I tried to max out on monday (In the hope I get it done before I get significantly worse thus impacts my performance.)

Squat and deadlift stayed the same. I managed a 15 kg paused bench PR so go figure :think: This bug came at the worse posible time I am still under the weather because of it. I hope I bounce back by next week :pray:

[OnlyHuman]

Week/8 Day/2 of RTS

2 ct paused squats

20 x 5

60 x 5

100 x 3

110 x 3

120 x 3

130 x 3 @ 8.5

Pin press

20 x 5

60 x 3

80 x 3

90 x 3

100 x 3 @ 8

102.5 x 3 @ 9

2 ct paused deadlift

20 x 3

60 x 3

100 x 3

120 x 3

140 x 3

160 x 3

170 x 3 @ 8.5

Getting over a viral throath infection. Felt reasonably good over the last 2 days so decided on a training session. I did't push my self too hard, just did as much as I felt comfortable with. Eating lots and getting plenty of rest at the moment.

[OnlyHuman]

Week 9

Day 1

Squat with belt

20 x 5

60 x 5

100 x 5

10 x 5

130 x 5

140 x 5 @ 9.25

135 x 5 @ 9

Pin press

20 x 5

60 x 4

80 x 4

90 x 4

95 x 4 @ 9

90 x 4

90 x 4 @ 9

Floor press

20 x 5

60 x 12

80 x 12

85 x 12

80 x 12

Squats didn't feel that good. I have done 140 for 8 with a belt in the past... not happy with the way my squats turned out today.

Chalk it up to being sick last week..

Day 2

Deadlift with belt

20 x 5

60 x 5

100 x 5

120 x 5

140 x 5

160 x 5

170 x 5 @ 9

160 x 5

160 x 5 @ 9

Bench (T&G)

20 x 7

60 x 7

80 x 7

90 x 7

100 x 7

105 x 7 @ 10

100 x 7 @ 10

GM

20 x 6

60 x 6

70 x 6

80 x 6

85 x 6

Deadlift felt so so. Over the last few sessions I have been finding it a bit hard to initiate leg drive in these... I will try a session or two in flat soled shoes.

See if it makes a difference...

[M.T]

What do you deadlift in currently? Flats should make a difference in terms or sitting back more and recruiting your hammies and gluets so see how that goes for you.

Know the feeling with squats they are either on or waaaay off

[OnlyHuman]

What do you deadlift in currently? Flats should make a difference in terms or sitting back more and recruiting your hammies and gluets so see how that goes for you.

Know the feeling with squats they are either on or waaaay off

I use oly shoes. Some people says they find it that it pushes them onto their toes during deadlift. I never noticed this in the past :shifty: but recently find it hard to utilize leg drive during my pulls.

I try some chucks, see how it goes.

Cheers bro

[Pabs]

I used to deadlift in trainers with a bit of a heel on them then got given some thin-sole Chucks for my birthday last year. ( I get called the 40 year old gym hipster....mongrels. I had to ask my sons what a hipster was.)

They made a huge difference for me personally and I love them. No more coming onto toes and able to sit back better. I'll be interested to see how you find deadlifting with flat soles.

*Edited because I put the wrong "heal" in. I wish my shoes could heal me...