Think less, eat more

[FellowshipOfTheRon]

Day 185 : Thursday 27th November 2014

Week 3, Day 3 : Bench Day

Weight : 67.38kg

Time : 58mins

• Shoulder warmups
  
• Bench Press : (warmups) 2x5x20kg, 3x40kg, 1x55kg
  
  • Working sets : 1x65kg, 3x50kg (not quite explosive), 7x3x45kg (speed/explosive)
    
  
  
• DB Bench : 2x6x25kg, 6x20kg
  
• Hammer Curls superset Tricep Pushdowns
  
• Stretch
  

[FellowshipOfTheRon]

Epic workout today. Started out with deadlifts... sorry Jono I ventured a bit higher than 60kg but felt I couldn't stop! Felt I had to to sort out before testing 1RM next week and could only test breakdowns in form at higher weight. Done deadlifts in squat shoes today so around 3/4 - 1 inch heel. No issues with low back at all today barely used it Focused on few of the tips you gave me especially these which really clicked in to place today :

• lat tightness
• taking in a deep breath before each rep at the top and hold it, exhale when bringing weight up. i was stupidly exhaling at bottom then trying to take in breath there before going up but lost tightness that way
• something about deadlift when done right similar to a squat so i focused more on pushing than pulling and somehow got all this leg drive in and accelerated that weight up. even the 1x140 felt like a speed dead
• shoulders under/slightly behind bar rather than way over
• keep chest up, neck neutral (used to make mistake of looking down to check my grip but didn't bother doing that today.
• slap the bar with hips when it gets past knees

 

Squats also felt nice. Elbows were feeling a bit of pressure from the form so experimented a bit with grip position , kept it low bar as suggested and noticing few improvements from last session already. Focusing on moving down slow and accelerating up soon as i hit the bottom instead of pausing.

 

I'm looking forward to testing 1RM next week! Not sure how well I'll do for OHP but guessing bench 75-80, squat 100, dead 160 something like that. Will probably do all my deads in squat shoes now at least for a while until I master that leg drive / acceleration from the bottom then test chucks again to see which way I perform better. Eat heaps this weekend see if I can weigh in 68kg+ on Monday 

 

Day 186 : Friday 28th November 2014

Week 3, Day 4 : Squat Day

Weight : 67.76kg

Time : 1h15mins

• Deadlift : 4x3x60kg, 3x120kg, 1x140kg
• Squat (warmup) : 5x20kg, 5x50kg then working set 1x80kg
• Squat walkout and hold 90kg then 100kg for 10 seconds each (1min rest)
• Speed Squat : 3x60kg, 7x3x55kg
• Lat Pulldown : 10x48kg, 10x54kg, 7x54kg then drop for 3x36kg 
• Leg extension Leg Press (ext was taken) : 20x79kg, 21x107kg (failure)
• Stretch

 

Deads were great warmup to squats - lats and quads felt so great going in. Lats super pumped by the end of squats + lat pulldowns, shoulda taken a pic of fdb/bdb poses

[FellowshipOfTheRon]

Starting off the 1RM testing this week now.. didn't really make any breakthroughs with Mil press, but happy with it. Only had an estimated 1RM to go off before and now I know it is 50kg. Failed on first attempt, took a bit of rest and grinded it up 2nd attempt. Didn't bother going higher at this point, shaved 7.5kg off and done 2x2 as per program. Through all my mucking around with this, I realized I don't actually have a fixed grip for this exercise. Was doing it completely different every time so need to sort that out at some point. I feel narrow grip I am way more explosive but have issues getting the bar up  as it gets heavier. Wider grip I lose all that explosiveness but have more strength. 

 

On to front squats, another area where I've never really known my 1RM but also not been very strong in. After warming up, opened with 75kg single which went all good. Next was 85kg, also pretty good but starting to feel difficult to keep upgright now. Was tempted to go for 95, instead opted for 92.5kg for some reason.. took a deep breath and unracked it, felt great until I exhaled before taking my next deep breath to go down. Suddenly felt very light headed but took the breath anyway and went down. Ended up getting stuck at the bottom (was in a squat rack so all good), couldn't push back up and had lost upper body tightness. I'll set my goal for next strength block to reach approx 1.5x bw front squat.. then 2x bw  For now, I'll take 85kg which I'm happy with. 

 

Looking forward to deadlift 1RM tomorrow, bring it on!

 

Day 187 : Monday 1st December 2014

Week 4, Day 1 : Overhead and Front Squat Day - 1RM Testing!

Weight : 67.64kg

Time : 1h10mins

• Military Press : Warmups - 2x4x20kg, 3x30kg, 1x45kg
  
  • Work sets : 0x50kg (fail couldn't get it up), 1x50kg (PR), 2x2x25.5kg
    
  
  
• Front squat :  Warmups - 3x2x42.5kg, 2x55kg
  
  • Work sets : 1x75kg, 1x85kg (PR), 0x92.5kg (fail at bottom of hole)
    
  
  
• Close grip bench : 3x8x40kg (7RPE)
  
• Behind Neck wide grip press : 8x25kg, 8x30kg, 8x36kg
  
• Stretch
  

[maccaz]

thats a good front squat bro, your power:weight ratio is legit 

 

i need to sort out a permanent grip for ohp also

[GyzzBrah]

Mate your fronties are legit!

 

Confer with wookie, but for ohp a bit further than shoulder width should do you right. Don't worry about it being hard at the top, it's supposed to be hard lol.

[FellowshipOfTheRon]

chur bros. didn't realise until now that my front squat is pretty much caught my old back squat 1rm, excited for friday to find out what i can back squat. 

 

just read the program lucky didn't just rush off to gym yet lol... no 1RM testing for deads due this week looks like some speed work coming up.

[FellowshipOfTheRon]

Lots more form practice on deadlifts today, almost got it consistently firing off the right muscle groups at the right times following on from last weeks technique practice. 8 sets of speed deads for working sets today at 100-110kg, was a lot harder than it looked on paper. Towards the end of session it was getting easier though as I was geting better at recruiting legs/hips for explosiveness from the start whereas first couple sets were kind of muscled up.

 

Next session is Thursday, bench day to max single.

 

Day 188 : Tuesday 2nd December 2014

Week 4, Day 2 : Deadlift Day

Weight : 67.72kg

Time : 1hr

• Deadlift warmups : 2x2x60kg
• Speed deadlifts : 4x2x110kg, 4x2x100kg
• Light seated row : 3x10x32kg
• Hamstring curls 4x12x2pin (8rpe)
• Treadmil 5min
• Stretch

[FellowshipOfTheRon]

Amazing, last time I benched for 1RM, I reached 70kg grinded/legs swinging/no pause after weeks of Smolov JR bench program. Since then struggled to reach anywhere above 60kg.. 4 weeks on this program with technique adjustments and today hit 72.5kg paused easy (no deceleration on bar) and 77.5kg paused (struggled pushing it up half way but got there in the end). Done without a spotter, I reckon I should have asked someone to come help incase I need a spot for 80kg but my mind wasn't there. After I done the 72.5kg, I was extremely happy and heart started racing etc. Tried to relax for the 77.5kg but heart was still going nuts after 5min rest. Basically took deep breath before lifting bar off, deep breath before going down then on the way up started to black out slightly which is when the bar slowed down, closed eyes and concentrated by the time I opened them bar was locked out but I felt like needed to puke. Puked in mouth then swallowed it down again dont wanna make mess in gym lol.

 

Wrists were also in very good check through the entire bench session, though had to put on wrist wraps for last set of DBs as right wrist felt the slightest niggle (didn't want it to go back to how it was a month ago so managing with wraps, light stretching and paying attention to bar path / elbow to wrist alignment on pressing)

 

Thanks Jono for this program, tomorrow squats... predicting 90-100kg if front squat progress anything to go by :dancing:

 

 

Day 189 : Thursday 4th December 2014

Week 4, Day 3 : Bench Day

Weight : 67.42kg

Time : 1hr15min

• Shoulder warmups
  
• Bench warmups : 2x5x20kg, 4x40kg, 1x55kg
  
• Bench work up to 1RM : 1x65kg, 1x72.5kg (PR!), 1x77.5kg (NEW PR!)
  
• Bench -10kg from 1RM for 2x3 : 2x 67.5kg (couldn't manage 3 so dropped some weight), 3x62.5kg
  
• DB Bench find 6RM : 6x25kg (6 rep PR), 4x27.5kg
  
• Chinups find 6RM PR : 6xbw, 6xbw+10kg, 3xbw+20kg, 6xbw+12.5kg (6Rep PR), 5xbw+15kg
  
• Seated rows palms facing in : 3x15x39kg
  
• Tricep pushdowns 3x15x36kg, 30kg, 24kg
  
• Stretch
  

 

Took some progress pics too, strong bathroom down lighting lol. Pseudo, had to upload the imgs to imgur because keep getting "Error this upload failed" when trying to attach the pics (they are like 30kb in size)

 

 

 

 

[Wookie]

Flip YES!

This makes me so happy. Well done mate, really proud of you. Putting that good quality work in, and making gains.

 

Remember week 1? "I think I may have overstated my bench max of 70kg"

[maccaz]

good shit fotr!

this wookie method is paying off when you give it your level of enthusiasm

[GyzzBrah]

Good job mate, looking on point. Heading in the right direction for sure, I also can't wait to max.

[FellowshipOfTheRon]

Flip YES!

This makes me so happy. Well done mate, really proud of you. Putting that good quality work in, and making gains.

 

Remember week 1? "I think I may have overstated my bench max of 70kg"

 

haha yeah, was so worried glad I didn't get too scared and try lower the weights you suggested haha

[Spacebound]

nice progress bro! youre wilks score is probably higher than mine, gyzz and maybe maccas lol

[FellowshipOfTheRon]

geez had the worst sleep in long time many interruptions, woke up with massive headache, sore throat/ears and feeling super dehydrated.is it just me or is it hot as hell today?

 

contemplating if should go squat today or leave for tomorrow... thinking I should just go in and smash it anyway for good end to the week. already called in sick to work last guy who came in sick pissed everyone off because made most people sick in busy period lol #dontwannabethatguy

[Wookie]

Smash the squat max asap after drinking water, ditch the assistance. Last heavy workout. If you head hurts with 90-100 on your back, just push through it, it's just a single.

 

After that, rest.

[FellowshipOfTheRon]

Smash the squat max asap after drinking water, ditch the assistance. Last heavy workout. If you head hurts with 90-100 on your back, just push through it, it's just a single.

 

After that, rest.

 

Thanks bro, read this and took it as a challenge. Watched squat motivation vid just before leaving as well as big meal. Felt so nervious going in but weighed in at my heaviest when I got there and started feeling more and more mentally prepared to do this! Was warming up and when reached around 85kg I thought to myself, why the hell am I struggling, I benched more or less this weight yesterday..after that, 100kg PR.. then straight to 120kg. Surprisignly, it didn't even feel heavy on my back by now, not like last week when I felt overwhelmed by walking out and holding 100kg. Went down, on my way up I kind of struggled but made sure the bar didn't travel down at any point, it slowly but surely came u pto lockout, my new squat PR 120kg! Amazing, considering my last best squat was box squat at 90kg 5-6 weeks ago which was really sloppy. I felt dizzy and almost forgot to rack the weight after locking out though so I figured better not try any higher or I might fold over or something. Took off 15kg after that as advised on program for 2 sets of 3x105kg, that last set was easiest! 105kg paused for 3 reps easy. I'll write down proper workout log later for now gonna grab a meal, shower, try get a power nap if I can.

 

bw= 68.38kg.

squat : 120kg

bench 77.5kg

deadlift 150kg (didn't test max since wasn't on program so just going with max I lifted in last 4 weeks, I guess my actual max maybe 160kg now?)

total for 3 lifts = 347.5kg

ohp 50kg

front squat 85kg

 

next week deload then start up again, though not sure if can make any gains during xmas period, free time will be with family rather than at gym.

 

[maccaz]

mean bro!!

you made good as progress over last few weeks

nearly 2x bw squat is legit im further off it than you

[FellowshipOfTheRon]

OK had a bit of a rest, still mean as headache but so damn glad I went in and did it! 4 weeks of training, PRs all around and no injuries, awesome!

 

mean bro!!

you made good as progress over last few weeks

nearly 2x bw squat is legit im further off it than you

 

Thanks bro, saw yours, spacebounds and gyzz gains and didn't want to be left behind. Didn't expect to get that close this quick but so happy right now... just don't ask me how my goals towards the slam dunk are going lol.

 

 

Day 190 : Friday 5thth December 2014

Week 4, Day 4 : Squat Day

Weight : 68.38kg

Time : 1hr5min

• Squat : 3x20kg, 3x40kg, 3x50kg, 1x70kg, 1x85kg, 1x100kg (PR), 1x120kg (unexpected PR!), 2x3x105kg (last set paused all 3 reps)
• Hack Squat : 10x40kg, 8x55kg.. stopped because didn't like the pressure on the knees
• Leg extensions  3 sets to failure : 21x68kg, 20x68kg, 12x68kg
• Bike 5min
• Stretch

 

 

Put on almost 2.5kg in the past 4 weeks (4kg in just over 2 months) along with the strength gains.

 

I must look really crazy taking note of my weight all the time and stuff but without measuring it I can lose track of my goal/progress towards it, just helps me keep motivated lol

[FellowshipOfTheRon]

Deload week, resting today after a slightly adventurous weekend. This week I'll go in for some easy session Tuesday and probably Thursday. Maybe add in a bit of cardio to help me from getting completely gassed out in sporting situations. Planning on going mountain biking somewhere next weekend #gymratstyle gonna be interesting to see if I can make it any significant distance.

 

Put out the last 4 weeks on spreadsheet and took some rough % calculations, came up with next training block numbers

 

This dam weather though, waking up feeling super dehydrated every day now. Not feeling so bad now after fridays scare probably just sore throat/sinus/headache problems from dehydration but i misread as flu lol. Smashed back 2 L of water so far along with some electrolytes (horleys 'replace' powder reasonably cheap at supermarket). Plan is to up daily water intake from 3.5-4L up to 4.5-5L now to beat the heat.

[FellowshipOfTheRon]

Yesterday was feeling a bit off still, pushed the first deload session until today. Next deload session probably Friday. Went in to it thinking this is gonna suck but it wasn't so bad. Got a good pump and realized how unfit I am when tried to go for supersets and stuff.

 

Day 191 : Wednesday 10th December 2014

Week 5, Day 1 : Deload Session 1 of 2

Weight : 67.46kg

Time : 1hr30min

• 10 mins treadmil
  
• Db Bench 2x12x15kg, 4x8x20kg
  
• Lat Pulldown 4x12x36kg
  
• Front raises 4x12x10kg plate
  
• Rear delts 4x12x6pin
  
• Leg extensions 4x15x36kg
  
• Lunges 2x12x30kg kettlebell, 2x12xbw
  
• Tricep pushdowns 4x12x30kg
  
• 10 min bike
  
• 15 min Stretch
  

[Pseudonym]

Just caught up with this journal. Man, you and Wookie have made some progress!

[GyzzBrah]

Just caught up with this journal. Man, you, GYZZBRAH and Wookie have made some progress!

There.

[Pseudonym]

Hahah! I haven't got to your journal yet, GyzzBrah, but I'm expecting big things!

[tyreguy]

Man I gotta try and catch up to you..blazing progress for bw top stuff..

[GyzzBrah]

Yeah thanks guys!