Forged by Iron.

[OnlyHuman]

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...

Interesting

I have a pair of Vans that are similar to chucks. I will have a trial run or two to see if it helps ...

Thanks for the feedback!

[Phedder]

Just caught up, bugger about the sore throat on test week but still a 15kg bench PB is massive man! You have to be happy with that. Training still looking solid, might be feeling a bit off but that'll pass. Bring on the squat and deadlift PBs next time aye

[OnlyHuman]

Just caught up, bugger about the sore throat on test week but still a 15kg bench PB is massive man! You have to be happy with that. Training still looking solid, might be feeling a bit off but that'll pass. Bring on the squat and deadlift PBs next time aye

I hope so... all that work for no gain in squat and dead would drive me mad :banging:

Thanks Phed!

[OnlyHuman]

Day 3

Comp bench

20 x 5

60 x 5

80 x 5

90 x 5

100 x 5

105 x 5 @ 10

100 x 4 @ 9

2 ct paused squats

20 x 5

60 x 5

100 x 4

120 x 4

130 x 4 @ 9

120 x 4

120 x 4 @ 9

Close grip incline

20 x 12

60 x 12

70 x 12

80 x 12 @ 8.5

85 x 10 @ 9

Ok session.

Day 4

2 ct paused deadlift

20 x 5

60 x 5

100 x 4

120 x 4

140 x 4

160 x 4

160 x 4

170 x 4

175 x 4 @ 9 (PR... Video)

167.5 x 4 @ 9

Floor press

20 x 5

60 x 5

80 x 4

100 x 4

105 x 4

107.5 x 4 @ 9

102.5 x 4

100 x 4 @ 9

Good morning

20 x 5

50 x 12

60 x 12

72.5 x 12 @ 9

65 x 12 @ 9

Good training session. Finally a day where I feel like this recent viral throat infection is only a distant memory of the past.

I had a great sleep and the last few days I have been paying attention to maintaining a positive mindset when it comes to my lifting.

I feel like I've recovered from my recent setback ... Time to smash some tin.

[OnlyHuman]

Week/10 Day/1 of RTS

Squat with belt

20 x 5

60 x 5

80 x 4

100 x 4

120 x 4

135 x 4

145 x 4

150 x 4 @ 9 (PR) Happy!

140 x 4 @ 9

Pin press (chest)

20 x 5

60 x 4

80 x 3

90 x 3

97.5 3

105 x 3 @ 9 (Happy with this.)

100 x 3 @ 8.5

100 x 3 @ 9

Floor press

80 x 6

90 x 6

100 x 6 @ 9 (good stuff)

95 x 6 @ 9

Very happy with this session. Two great sessions in a row... Goodbye residual effects of recent sickness. Welcome progress!

I was working on some technical aspects of squats concerning my set up. Nothing major just neck and head position. I think it is something I never payed much attention in the past but seems to help a little.

Also, while I haven't been logging my GPP workouts, I am diligently doing them.

[OnlyHuman]

Week 10 Day 2 of RTS

Deadlift with belt

20 x 6

60 x 5

100 x 4

120 x 4

140 x 4

160 x 4

175 x 4

190 x 4 @ 9 (PR ... Video)

172.5 x 4 @ 9

Bench (T&G)

20 x 5

60 x 5

80 x 3

100 x 3

110 x 3 @ 9

102.5 x 3 @ 8

102.5 x 3 @ 8.5

102.5 x 3 @ 9

Good mornings

20 x 6

60 x 6

80 x 6

90 x 6 @ 9

Very happy with the deadlift. The body feels good and it seems like I am back on track.

Bench was ok, but probably suffered a bit from yesterdays session. Things felt ok tho, slight fatigue if anything.

I messed up my GM numbers ... I was so post to do 4s but ended up doing 6s by accident.

Today was a good lesson on positive thinking and mental fortitude.

2nd time pulling in flat shoes... I like it so far!

[Big john]

Repping deadlifts like a boss. Nice work mate :clap:

[OnlyHuman]

Repping deadlifts like a boss. Nice work mate :clap:

Cheers big guy!!!

Appreciate it

[OnlyHuman]

Week/10 Day/3 of RTS

Comp Bench

20 x 5

60 x 5

80 x 4

90 x 4

100 x 4

105 x 4

107.5 x 4 @ 9.2 (Happy ... PR I think.)

102.5 x 4 @ 9

2 ct paused squats

20 x 5

60 x 5

100 x 3

120 x 3

130 x 3

140 x 3

145 x 3 @ 9 (PR .... video)

135 x 3 @ 9

30 degree close grip BP

20 x 6

60 x 6

80 x 6

90 x 6

95 x 6 @ 9 (Happy)

An other great session! Very pleased with the numbers I put up today. I took some time out for mental preparation prior to training... just basic stuff such as technique and general disregard for anything weak. Not letting the iron intimidate me... smashing it. Body feels great...

[M.T]

Strong shaven legs 8)

[daveo]

solid. thick. tight. (didn't know you had a new log! now i can get all your secrets!)

[OnlyHuman]

Strong shaven legs 8)

:pfft: but elbow to pointy...

solid. thick. tight. (didn't know you had a new log! now i can get all your secrets!)

After the april comp.... we should train together. So I can get your 230 deadlift secrets :wink:

Week/10 Day/4 of RTS

2 ct paused deadlift

20 x 5

60 x 3

100 x 3

120 x 3

140 x 3

160 x 3

185 x 3 @ 8.5

190 x 3 @ 9 (PR ... video)

180 x 3 @ 9.5

Foor press

20 x 5

60 x 5

80 x 3

90 x 3

100 x 3

110 x 3

115 x 3 @ 9.5 A bit to ambitious but still a good number for me.

105 x 3 @ 9

Good morning

20 x 6

60 x 6

70 x 6 @ 8 My lowerback had enough for the day. Decided to cut it short...

An other great session. Very happy with the numbers I managed to put up. On reviewing the pulls ... perhaps I could have made the third rep's pause a bit more pronounced.

It felt long enough at the time fighting gravity and all ha ha .... Still, I am very happy with how this week turned out.

[OnlyHuman]

Week/11 of RTS

Day 1

Squats with belt

20 x 5

60 x 5

80 x 3

100 x 3

120 x 3

130 x 3

140 x 3

150 x 3 @ 8

155 x 2 @ 9

Didn't have it in me today... not impressed with my own performance.

2 ct paused bench

20 x 5

60 x 5

80 x 3

90 x 2

100 x 2

110 x 2

115 x 2 @ 9

Ok for a day when I felt pretty flat I guess...

Jm presses

20 x 5

30 x 5

40 x 5

These felt odd today...

Day 2

Deadlift with belt

20 x 5

60 x 5

100 x 3

120 x 3

140 x 3

160 x 3

180 x 3 @ 8.5

An other off day. Not quite enough sleep and food perhaps.

Bench T&G

20 x 6

60 x 6

100 x 6

105 x 6 @ 8.5

110 x 5 @ 10

Slightly to eager.... still, I was happy with it.

Lunges

20 x 4

50 x 4

60 x 4

70 x 4

Ok. These gave me mad DOMS for the next 2 days or so...

Day 3

Comp Bench

20 x 5

60 x 5

80 x 3

90 x 3

100 x 3

110 x 3

115 x 3 @ 8.5 (PR I think.)

110 x 3 @ 8.5

Squats

20 x 5

60 x 5

100 x 3

120 x 3

130 x 2

150 x 2 (I used belt, even tho it wasn't indicated. It just felt "right".)

160 x 2 @ 9 (PR)

DB bench press

17 x 5

31 x 5

42.5 x 5

45 x 5 (PR)

48 x 3 @ 10 (Ops, I over estimated my self.)

Good training session. The first two days were so - so and things felt off.

Turned things around by day 3, body/mind felt good once again.

[OnlyHuman]

Week/12 Day/1

Belted squats

20 x 5

60 x 3

100 x 3

120 x 3

135 x 2

150 x 2

165 x 2 @ 9.5 PR

150 x 2 @ 9

Happy with the squat. Hard to say if I had a 3rd one in me or not. I started to slow down just below 1/2 way up on the second rep (my usual sticky point). I don't think I have a good ability to grind on the squats so I went with 9.5 RPE still it is a great number for me, considering prior to working with Mike, my 1 RM was 160. Happy...

2ct paused bench

20 x 5

60 x 3

80 x 3

100 x 2

110 x 2 (I made a mistake... I missread program, I thought I needed to do doubles, was just about to load 120 on when realized..)

110 x 4 @ 9 PR very pleased with this... Bench felt strong today!

105 x 4

JM presses

20 x 7

30 x 7

40 x 7 @ 9

[OnlyHuman]

Week 12 Day / 2 of RTS

Deadlift with belt

200 x 2 @ 9

Bench T and G

120 x 2 @ 9

Lunges

60 x 5 @ 8

Happy with the deadlift, bench a bit fatigued from yesterday's stuff.

[M.T]

BOOM heavy deads after a PR on squats, animal bro ANIMAL.

[OnlyHuman]

BOOM heavy deads after a PR on squats, animal bro ANIMAL.

Thanks MT! 200 was my 1 rm previous to this training cycle... (forgot to mention it) so pretty happy I guess.... Body had it tho... pretty shitty session yesterday. :shifty:

[OnlyHuman]

Squats

Worked up to 140 x 4 @ 9 no drop

Things didn't feel right today. Struggled on the squat (even used belt for this set, shame! Ha Ha)

Comp bench

115 x 2 @ 9.25 no drop.

Meh... not so good. Didn't find my groove, things felt off.

Seem to be a regular occurrence for me. After a few heavy sessions my body turns to custard.

Left it at that ...

[OnlyHuman]

Week/12 Day/4 of RTS

Deadlift with single mini

Worked up to 160 x 4 @ 8.5 no drop.

1 board

Worked up to 115 x 4 @ 8.5 no drop.

Pendley row

Worked up to 80 x 7 @ 8.5 no drop.

I wanted to make sure I don't overdo things so close to the comp. I went slightly cautious with my numbers and skipped on the drops.

[OnlyHuman]

Week/13 Day/1

Squats no belt

150 x 1

Comp paused bench

120 x 1 Possible opener.... see how the nerves hold up.

Just a short session. No belt for the squats and just very low volume. Getting things moving and having something moderatly heavy (for me) on my back more than anything I guess....

One more light session this week...

[OnlyHuman]

Post comp scrible up...

Over the 13 weeks my numberas went from:

Squat 160 to 167.5

Paused bench 110 to 120

Deadlift 200 to 210

For a 27.5 kg gain.

As far as the program goes, I really enjoyed it and I'm giving all the props to Mike for his knowledge and aproach in laying out the training sessions leading up to the comp! Prior to working with him I was going around in circles making no progress.

Great comp, great people and fantastic athmosphere.

My thoughts on my performance are that I am incredibly disapointed in my self for some silly, basic elementary mistakes I made leading up to the comp. Some of these are technical in nature and some of them are done to basic strategy or poor preparation (eg diet. I had to dehydrate to make class :clubbed: which is stuppid when I come to think that I carry over 18% bodyfat at 84 kg :boohoo: ) . Despite these I came 2nd in my class beaten by a gentlemen who managed an additional 12.5kg on his total.

The good thing is that I qualified for raw nationals :gunfire:

Obviously, I am looking to remedy these and already made some adjustments regarding to my preparation...

[drizzt]

Good comp bro and solid improvements, I managed to catch a couple of your lifts on the feed, looked solid :nod:

So you'd recommend working with Mike then? Have been thinking of sending some footage in for him to analyse, and/or get him to lead me through a program, sounds like a solid option.

Onwards and upwards bro

[OnlyHuman]

Good comp bro and solid improvements, I managed to catch a couple of your lifts on the feed, looked solid :nod:

So you'd recommend working with Mike then? Have been thinking of sending some footage in for him to analyse, and/or get him to lead me through a program, sounds like a solid option.

Onwards and upwards bro

Thank you for the kind words

If you are in a financial situation where you can afford it I would recommend it. Especially at your level!

He is very approachable.... basically I just sent him an e mail saying I am curious about him coaching me and he just sent back some basic info on how it works. Why not give it a try? It is not like you locked into anything... you can stop it when ever you like. (Just so you know, he will need about two weeks in advance to work out a training cycle for you. Leading into a competition or mock meet.)

[ThreeWhiteLights]

Solid lifting on Saturday bro . #Agile8

8)

[Phedder]

Solid results mate, 27.5kg gain and you're disappointed with yourself. Own worst critic aye Will raw nats be your next comp or you planning another one in between?