Think less, eat more

[FellowshipOfTheRon]

lol thanks guys, deload week done and dusted, mean as weekend too. Didn't get to go out mountain biking yesterday as weather was a bit lame hopefully next Sunday. Today going in for some OHP + Front squats.

 

Log for Fridays deload session.

 

Day 192 : Friday 12th December 2014

Week 5, Day 2 : Deload Session 2 of 2

Weight : 68.22kg

Time : 1hr5min

• Treadmil 10min
• Behind neck wide grip press : 12xbar, 4x25kg
• Seated row 4x12x45kg
• Curls 4x12x15kg
• DB Shrugs 4x12x20kg
• Leg curls 4x12x2pin
• Abs circuit
• Bike 10min
• Stretch

[FellowshipOfTheRon]

Back to week 1 of the program but adding on 2.5-5kgs above what I lifted when I done it in week 1 so following progressive overloading principles. Had initially figured out all the percentages and stuff but then thought hold on, I might gain on that once more but can't sustain that why not just do what Wookie wrote on the bottom and add on a bit of weight recycle the same thing. Was good session, left hip being a bit dodge again at bottom of hip, to be expected as flared it up a bit playing basketball in weekend (substitute as weather too crap for outdoor stuff).

 

Deadlift tomorrow didnt test my max properly last time so might give 160 a shot as working up to heavy singles anyway. 

 

Day 193 : Monday 15th December 2014

Week 1, Day 1 : Overhead Press / Front Squats

Weight : 68.28kg

Time : 59min

• Shoulder warmups
  
• Military Press : 2x3x20kg, 8x40kg, 8x35kg
  
• Front Squat : 3x35kg, 2x5x45kg, 3x3x55kg
  
• Close grip bench press : 5xbar, 3x10x42.5kg
  
• Behind neck BB : 3x8xbar
  
• DB lateral raises : 3x12x5kg
  
• Bike 5mins
  
• Stretch
  

[GyzzBrah]

What were your end maxes for fronties? You can do waaaay more bro. Push the weight hard and get the adrenaline pumping in the early weeks when it's easy.

[FellowshipOfTheRon]

85, probably had 90 too but yeah, might up the weights a little for next session but don't want it spiking all sorts and then stalling by week 10 you know, better to keep smaller consistent gains im in it for the long haul

[FellowshipOfTheRon]

Stoked as today, made a good clean PR of 160kg on deadlifts recorded it will upload shortly. Pretty sure if I went from 150 to 170 I would have had that too but all good, have something in tank for next months deadlift testing :yes:  After the 160 I was really happy, didn't even feel physically strained but suddenly had to run and chuck. I took 5mins or so of rest tried to psyche myself up again but core tightness and leg drive just wasn't there now it's like when adrenalin wears off except I didn't even feel it coming on lol. Anyway 4 weeks ago struggled to get 150 and today done 160 with more in the tank I'm happy with that 10kg PR and looking forward to adding in more this time paying close attention to strong acceleration from leg drive I think that's gonna be my key. 

 

From vid recorded today I can see that I"m leaning back way too much and also because of focusing on straps, not focused on taking a deep enough breathe for max upper tightness. I will focus on those for next time but having said that, feeling reasonably accomplished. My lowerback still doesn't have any signs of soreness at all.

 

Day 194 : Tuesday 16th December 2014

Week 1, Day 2 : Deadlift Day

Weight : 67.92kg

Time : 1Hr35min

• Lat/scap activation stuff
  
• Deadlift to single : 5xbar, 3x3x60kg, 1x100kg, 1x140kg (wobbly lol, double overhand grip not quite there yet), 1x150kg (straps), 1x160kg (straps (PR!)), 1xrun to bathroom crossfit superset vomit, failx170kg (couldn't even get it up)
  
• Deadlift max single -10kg for 4x1 : only did 1x150kg as lost all core tightness by now as well as leg drive
  
• Arched back sumo SLDL : 3x8x60kg
  
• Pullups 4 sets to failure : 12, 6, 6, 5
  
• Hamstring Curls : 3x12x3pin, 10x3pin (went to failure last set)
  
• Stretch
  

[ohjoshua]

Good stuff, you must be happy with your progress on all of the lifts.

 

Are you planning to run the same thing again?

[Realtalk]

Good lift... But your gym have rules bout dropping weights? Fucking slam that MF'er down! Make it sound like 160kg not like 60kg!

[FellowshipOfTheRon]

Good stuff, you must be happy with your progress on all of the lifts.

 

Are you planning to run the same thing again?

 

Yeh bro cheers im happy as so far. Doing same thing again for a bit yep, just adding on slightly more weight than what I lifted on block 1 for each workout as wookie suggests program should last a while. 

 

 

Good lift... But your gym have rules bout dropping weights? Fucking slam that MF'er down! Make it sound like 160kg not like 60kg!

 

nah no rules like that here. normally gym is empty when I go and i make whatever random sounds i want but this particular day there was 4 old ladies doing some stretching on mats (most likely mirin me) just behind where I was deadlifting so I was trying to be nice. also bit used to being slow on negative phase for muscle recruitment should i stop trying to focus on that for PL? i assume it would only make me stronger for the most part

[FellowshipOfTheRon]

Just like the last time I did bench on week 1, I was worried I might not handle the weights for whatever wierd reason but it all turned out easier than expected! Noticed I don't have that sticking point near the bottom like I used to which helps a lot.

 

Took some progress pic updates because thought my chest and arms have certainly put on a bit of mass

 

Forearms still sore as heck from deadlifts on Tuesday, guess it's a good sign they'll be stronger when recovered! Done almost everything with exclusively double overhand and will try continue that for a bit to increase grip strength.

 

Day 195 : Thursday 18th December 2014

Week 1, Day 3 : Bench Day

Weight : 67.76kg

Time : 50min

• Shoulders
• Bench to single @ 67.5 then 2x857.5 : 2x6xbar, 3x40kg, 1x60kg, 1x67.5kg, 2x8x57.5kg
• Chinups (neutral grip) 30 reps : 12, 10, 8
• DB Bench 3x8 @ 9RPE : 3x8x20kg
• Superset
  • Hammer curls 3x12x7kg
  • Tricep Pushdowns 3x12x30kg
  • DB Flyes with pause at bottom 2x10x5kg
• Stretch

 

[Pseudonym]

thought my chest and arms have certainly put on a bit of mass

Have you seen the thumbnail on the front page? Damn, bro, you're huge!

 

(We will be fixing that bug...)

[FellowshipOfTheRon]

 

thought my chest and arms have certainly put on a bit of mass

Have you seen the thumbnail on the front page? Damn, bro, you're huge!

 

(We will be fixing that bug...)

 

LOL, reminds me of back when TLG stretched his avatar to look joocy. take your time on fixing that bug

 

oh wtf lol went back and checked my 5x5 logs for when I was starting up this year (before stopped from random injuries).

 

31st jan 2014 bodyweight 62.2kg, 1RM squat 60kg, bench 60kg, ohp 35kg, deadlift 110kg, row 40kg. happy to wrap up the year with some more (mostly) lean gains, reached my deadlift goal of 160 and almost made bodyweight goal of 70kg (will probably make it over xmas but from fat lol)

[Wookie]

Reading the start of your journal, you've made huge gains in strength and in muscle mass in that time. Fantastic work, you'll go far if you keep it up. Another solid year in 2015 and I could see you at a lean 75kg squatting over double bodyweight and deadlifting around 200.

[FellowshipOfTheRon]

^ Cheers Wookie! Sounds like some good goals I'm gonna keep 'em in mind. Looking at around 150kg squat, 200kg deadlift, 90kg bench at 75kg bw (leanish) in coming future that would bring me near tomleegolf standards at 19yr old lol

 

Recorded my squats today think butt wink at bottom anything to worry about? Is depth an issue for my training? I think I might need to remember some of the queues again when squtting like lat activation for tight upper body , taking deep breath into stomach (dunno why i was taking it all into chest today lol bench mode breathing). Was still good easy and quick session, trying to perfect that form for more gains!

 

Day 196 : Friday 19th December 2014

Week 1, Day 4 : Squat Day

Weight : 68.22kg

Time : 45min

• Squat 2x8 70-75kg (10RPE) : 2x5xbar, 8x40kg, 2x5x75kg
• Leg press : 4x10x100kg (8-9 RPE)
• Leg extensions : 3x15x68kg
• Stretch

 

 

Set 1 : 

Set 2 : 

[FellowshipOfTheRon]

Gym busy as today was a bit of a muckaround waiting for stuff to be free.. damn kids at the squat rack using it for shrugs, they weren't even tall enough for it to be a shrug was barely any ROM lol. They didn't wanna share so I grabbed one of the spare barbells, stood behind them on the rack and cleaned the weight up for my shoulder presses then dropped it behind them. They moved away after my 50kg set fell near their headphones and crap felt like a dick but whatever you can do that shit anywhere don't need squat rack and wouldn't have been much trouble to let me go in between with another barbell.  #xmasrage

 

Day 197 : Monday 22nd December 2014

Week 2, Day 1 : Overhead and Front Squat Day

Weight : 68.22kg

Time : 1hr10min

• Shoulder warm-ups
  
• Clean then press :  2x5xbar, 3x40kg, 1x50kg, 3x45kg, 2x4x40kg
  
• Front squat : 8x40kg, 4x3x62.5kg
  
• Close grip bench : 3x8x42.5kg (getting much better at these!)
  
• Behind neck press : 3x8x30kg
  
• DB Lat raise 3x12x6kg
  
• Stretch
  

[GyzzBrah]

wookie gotten you doing oly lifts now bro?

[FellowshipOfTheRon]

wookie gotten you doing oly lifts now bro?

nah i just had no choice atm because fags in the squat rack doing their 1/8th rom shrugs. would love to add in oly lifts at some point but gota master the basics first before going technical got dodgy as front rack position

[FellowshipOfTheRon]

Pretty decent deads session today everything without straps and even got through 3 reps of the first 5x127.5 set with double overhand grip so slowly improving. Didn't do the arched back SLDL assistance was in slight bit of rush with all the stuff going on. Next gym session probably gonna be in a weeks time or so. Merry Xmas all!

 

Day 198 : Tuesday 23rd December 2014

Week 2, Day 2 : Deadlift Day

Weight : 67.62kg

Time : 40mins

• Speed deadlifts : 3x3x60kg, 4x3x105kg
  
• Deadlift : 2x5x127.5kg
  
• Pullups 3x6 superset hamstring curls 3x10x2pin
  
• Stretch
  

[FellowshipOfTheRon]

Back to it after a considerable 2 weeks off. Decided better if I start the strength cycle again rather than continue where I left off as program doesn't call for a deload 1 week in. Used the same weights intended to use in this block (roughly 2.5-5kg up from each weight I lifted per exercise in 1st strength block), mostly was pretty difficult. Main thing I noticed was that I was feeling gassed out way too early, boy have I become unfit through the break. Basically been pigging out on heaps of junks (even though my weight doesn't reflect this, junk food made up my diet).. felt so tired like I just sprinted 100m after each of the 5-8 rep exercises lol. Decided will add in a bit of light cardio end of each workout and take it away if it interferes with strength gains. Not aiming to be super fit again for a while but also have no interest in being unfit.

 

Also, finally unwrapped a special gift thanks a lot for the shirt Pseudo, will be now known as the 'Gymnation rep' at YMCA Massey.

 

Happy 2015 everyone!

 

Day 199 : Monday 5th January 2015

Week 1, Day 1 : OHP/Front Squat Day

Weight : 68.52kg

Time : 1hr31mins

• Shoulder warmups
  
• Military press : 8x20kg, 4x30kg, 8x40kg (10rpe, almost failure), 4x35kg ( failed, meant to do 8 reps), 8x30kg
  
• Front squat : 3x30kg, 2x5x45kg, 3x3x60kg
  
• Close grip bench press : 3x10x42.5kg
  
• Behind neck barbell press (wide grip) 3x8x20kg
  
• DB lat raise 3x12x5kg (superset with above)
  
• Bike 15mins
  
• Stretch
  

[FellowshipOfTheRon]

Pretty tough deads session today... was easy as last time and reached way higher single but today grip was way down and overall it was a lot harder. Had different shoes on (chucks, lack the acceleration from the bottom with these whereas with squat shoes it's real easy to drive up) and plenty of other excuses up my sleeves. Expecting grip to be back by 3rd week of this cycle if not by next week.. pullups on the other hand were going really well until I got completley gassed out on set 3 lol. It was a fairly pull to 10 then grind to 12 reps 1st 2 sets then 3rd and 4th grind right from beginning feeling gassed out even with 90 sec rest time. 

 

Day 200 : Tuesday 6th January 2015

Week 1, Day 2 : Deadlift Day

Weight : 67.98kg

Time : 1hr15mins

• Deadlift to single at 9RPE : 3x3x60kg, 1x100kg, 1x120kg, 1x140kg (9RPE)
  
• Dealift single-10kg for 4x1 : 4x1x130kg
  
• Sumo SLDL : 3x8x60kg
  
• Pullups  4 sets to failure : 12, 12, 4, 3 [total 31]
  
• Hamstring curl 4x10-13 reps with last set to failure : 3x12x3pin, 1x9x3pin
  
• Bike 15mins
  
• Stretch
  

[FellowshipOfTheRon]

Chapter 8 : It's time to get heavy!

            _                             _           | |                           | |         =H| |========mn=======nm========| |H=           |_|        ( \     / )        |_|                       \ )(")( /                       ( /\_/\ )                        \     /                         )=O=(                        /  _  \                       /__/ \__\                       | |   | |                       |_|   |_|                       (_)   (_)======================================================

Happy new year GymNation! Been having a great time / success recently with Jonos Wookie Strength Training program and have decided to carry this on in the new year.

 

So in the words of Lordi, it's time to get heavy!

 

 

Current Stats (07/01/2015):

• Bodyweight : 67.98kg
• Maxes
  • Squat 120kg
  • Bench 77.5kg
  • Deadlift 160kg
  • OHP 50kg
  • Front squat 85kg
  • Big 3 total = 357.5kg @ 67.98kg (wilks : 274.10)

Goals :

I want to make the transformation from Ewok to Wookie so lets start by setting some strong goals for the year!

• Bodyweight 75kg
• Squat 150kg
• Benchpress 90kg
• Deadlift 200kg (long term goal 3xbw)
• Big 3 goal total = 440kg @ 75kg (wilks : 313.54)
• Front Squat 120kg
• Overhead Press 75kg (bodyweight)

[Wookie]

Key mistake guys make is they do a program, and make gains, and then try something else. Why not repeat it?

Which is exactly why I designed the 5 week block as I did. To make it repeatable. No point doing Smolov or something and then taking 4-12 weeks off cause you're burnt out.

[FellowshipOfTheRon]

Key mistake guys make is they do a program, and make gains, and then try something else. Why not repeat it?

Which is exactly why I designed the 5 week block as I did. To make it repeatable. No point doing Smolov or something and then taking 4-12 weeks off cause you're burnt out.

yeah absolutely, I'm over those progam hopping experimental days. now that I've found something that's given me gains and so easy to repeat, I'm gonna run it for long as I can. 

[FellowshipOfTheRon]

Decent bench session. Once again, was little worried that after the break I may have lost strength or something but it was easy as, easier than last time even. 

 

Heaps of DOMs all over especially triceps and lats from Monday/Tuesday. Finding a bit of elbow tendonitis creeping in and bicep tendons playing up on bench but nothing major at this stage will just focus on shoulder mobility a bit more which might be cause of it. 

 

Day 201 : Thursday 8th January 2015

Week 1, Day 3 : Bench Day

Weight : 68.32kg

Time : 1hr10mins

• Shoulder warmups
  
• Bench to single @ 67.5kg : 2x6xbar, 6x40kg, 1x60kg, 1x67.5kg
  
• Bench 2x8 @ 52.5 - 57.5kg : 2x8x57.5kg
  
• Chins (neutral grip) to 30 reps : 10, 10, 10
  
• DB Bench : 3x8x15kg (went lower weight because triceps  feeling thrashed)
  
• Hammer Curls 3x12x8kg, Tricep pushdowns 3x12x7pins
  
• DB Flye with pause at bottom 2x10x5kg
  
• Bike 15mins
  
• Stretch
  

[FellowshipOfTheRon]

Squats hips bit weird today until warmmed up but overall felt easier on legs than before. Muscular level all felt really good, wierd how I'm feeling tired so quickly in to it though. Off to Miada for Jonos strongman workshop tomorrow should be good, might even see the gyzzbrah.

 

Day 202 : Friday 9th January 2015

Week 1, Day 4 : Squat Day

Weight : 68.48kg

Time : 1hr

• Bike 2 min
  
• Squat 2x8 at 10RPE : 5xbar, 2x5x40kg, 2x8x75kg
  
• Leg press 4x10x107kg
  
• Leg extension 2x15x68kg, 1x19x68kg (to failure)
  
• Bike 15min
  
• Stretch
  

[FellowshipOfTheRon]

Had such an awesome weekend. Saturday morning strongman workshop with Jono, gyzzbrah and the gang then try recover from that and enjoy the sun later. Sunday out with the cousins mountain biking was feeling completely wasted upon waking up already (abs/delts/traps/upper back/legs full doms) but went through and had fun. Was almost the perfect weekend until one of the bros snapped up his arm trying to do a jump way beyond his limits lol.

 

Today at gym still feeling all the effects of crap recovery (sleep/food).  Still had a good front squat workout as was able to push through that but the upper body just wasn't there for overheads. Trying to get in heaps of water and food today hoping for some good deads tomorrow but feeling all kinds of soreness in hand/wrist/forearm muscles i didn't know existed before. 

 

Day 203 : Monday 12th January 2015

Week 2, Day 1 : OHP/Front Squat Day

Weight : 68.68kg

Time : 58mins

• Shoulder warmups
  
• Overhead Press to single then 3x5: 2x5xbar, 3x40kg, 1x45kg, 2x5x40kg, 3x40kg (felt weak as hell, was real unstable think just not recovered from Saturday)
  
• Front squats  : 2x3x40kg, 4x3x65kg
  
• Close grip bench : 3x8x40kg
  
• Stretch