Think less, eat more

[FellowshipOfTheRon]

Yesterdays traditional Monday workout  :D/

 

Day 246

W3D1

Weight : 61.4 kg

 

Pushups , resistance band shoulder warmups

Bench press

12x20kg

12x30kg

12x40kg

2x6x50kg

 

CGBP 3x6x40kg superset bandpulldowns

 

Bicep curls

 

Stretches

[FellowshipOfTheRon]

Day 247

W3D2

Weight : 60.9 kg

 

slow dl 40kg x few

clean & press warmups 5 - 45kg

 

deadlift

4x4x90kg

1x2x100kg

1x2x115kg

1x8x90kg

 

doesn't seem to have become difficult for me yet probably because used a low % for 1rm but anyway, next week is supposed to be a rest from deadlifts so i'll see what else i can fit in.

[FellowshipOfTheRon]

Awesome as session today, I am finally starting to get some progress with cleans, pushed past a sticking point as i never was really able to get past 40kg on this movement before. recently 40kg has been feeling pretty easy so i decided to try out 55kg. felt like i could just as easily push out to 70kg but for now i'll keep practising technique at around 40kg mark as it's definitely not perfect yet.

 

also took some pics to set a progress marker for later. interestingly even though haven't even lifted in 4 months my upper body looks about the same if not better but legs have lost heaps... since i been just road biking in since may i would have expected legs to drop a bit but get more defined (which they have i guess) and completely get slack in the upper body lol. also maintaining fairly high carb diet , doesn't leave much room for protein or fat but got some protein powder recently to see if supplementing with that gives me some recovery gains

 

when it came time for squats (both front and back) it wasn't so awesome but i'll just count my wins for now and fk the rest. hips obv not ready to come to the party yet..

 

Day 248

W3D3

Weight : 60 kg

 

Cleans : bar x few reps, many sets 35kg x 1,  5 sets of 1x55kg (all time PR)

Split jerk : 3 x 1 x 45kg

Front Squat 3x3x45kg

Squat 2x0x85kg (nice and controlled on way down but upon going for depth, 'stabbing' type pain in hips so had to stop.

 

 

 

took some vids too but they were all crappy angle like this, gotta figure out more useful angle so can use it to analyse my form. lesson learned : keep tounge securely away from teeth. was sticking it out a bit and when bar bounced up a bit at top of squat it slammed my chin and i ended up putting about 4 holes in to tongue.

 

[FellowshipOfTheRon]

Day 249

W4D1

Weight : 60.00 kg

 

Shoulder warmups with cables etc.

Slight incline bench

2x8x20kg

2x8x30kg

3x5x40kg

Flat bench (paused at bottom, explosive up) 3x5x40kg

Chest pumped by now but running outta time to finish the job as wanted to get in a quick bike ride before get too dark out

30 min bike

[Pseudonym]

Looking lean mate. Not bad at all for no lifting and a high carb diet!

[maccaz]

good starting point after time off bro. i would say you have room to eat a lot and gain some weight., from memory you struggle to gain weight yeah?

 

inb4 im trying to make everyone as fat as me so i feel better about myself trolol

[FellowshipOfTheRon]

getting completely raped at work recently putting in extra hour or 2 every night, finding it hard to sleep and stuff. gotta up my game, hopefully get in some training tonight

 

good starting point after time off bro. i would say you have room to eat a lot and gain some weight., from memory you struggle to gain weight yeah?

 

inb4 im trying to make everyone as fat as me so i feel better about myself trolol

chur bro i used to go on about that hard gainer crap but honestly after i put it in to perspective for myself i was a lot happier. at age 21 i was 45-50kg skinny fat, now im 60kg after 4 months off gym and in general quite easily float around 65kg - 68kg at age 26 reasonably lean. that weight jump in the last 5 years had gotten to my weak joints and caused all kinds of problems, i'm in no rush to get to 70-80kg range anymore, just wanna get stronger in the long term changed my goals lol

 

 

Looking lean mate. Not bad at all for no lifting and a high carb diet!

thanks man, what i've learned from this is higher carb is a better way to live lol.. but when i say high carb i don't mean chocolates and candy, nor do i mean brown rice/pasta and all that. just lots of white rice/bread etc. people go on about it spiking insulin or some crap but i've found it gives me the energy i need to live my life and stay active

[maccaz]

do you have an actual joint issue? 

arthritis or something right? i cant remember

 

no reason you cant just get strong in the 60s

look at 5trong on instagram, he deadlifted 300 at 66 or something last night

[FellowshipOfTheRon]

do you have an actual joint issue? 

arthritis or something right? i cant remember

 

no reason you cant just get strong in the 60s

look at 5trong on instagram, he deadlifted 300 at 66 or something last night

 

was born with arthritis but it stopped being a problem mid-late high school. weirdly enough when i started giving a fk about my health and fitness and gained a bit of healthy weight thats when it came to bite me.

 

i just followed that guy, strong as hell for 66

[FellowshipOfTheRon]

250th training session logged, and boy what a great session it was. felt extremely euphoric afterwards haha, been ages since i really felt that way after training, i started to remember the feels of when i was just beginning.

 

wanted to bike afterwards but was absolutely wasted and it was already dark as fk outside so finish up with some burpees instead (been ages since i done those and its way harder than i remember lol)

 

Day 250

W4D2

Weight : 60.00 kg

 

warmup :

2x  : 1x45kg powerclean, 10x squat jumps (bw), 8xpullups

powercleans

5 sets 2x45kg, 10 second rest in between

3 sets 5x45kg (1min rest)

2 sets failed 65kg attempt (was in the moment thought ill go for another pr lol)

 

Sumo Speed deadlifts 3x8x65kg

 

Front squats

3x5xbar

3x3x45kg

 

Burpees tabata style, 8 rounds (20 sec on, 10 sec rest)

 

Stretch.

 

 

 

vid of 45kg x 3 front squat, not too confident with my form but it was good to be able to do this without hips locking up, i done some stuff on yoga ball rotations or whatever that made them a bit warmer before jumping in to this.  think i need to work on upper back strength since it seems to be rounding at the bottom of my FS, elbows dip down/forward and touch the knees which ain't a good sign.

 

[jimmybro1]

Depth of peace!

[FellowshipOfTheRon]

some pushpress today but no blocks so had to clean it up, could have done it in rack but don't like the way it scratches up bar and stuff. i felt my clean technique was better sort of half way through the workout, definately getting more explosive but not quite there yet... bar is travelling mostly upwards and not so much forward anymore which is good sign showing atleast slightly better efficiency

 

Day 251

W5D1

Weight : 59.7 kg

 

warmup - put the bike on a stationary roller spin for couple mins, do some hanging ab raises and 2x : clean & press with bar x3, burpees x5, pullups x3

 

push press (clean up the 1st rep) :

30kgx3, 35kgx3, 8 sets 1x45kg

pendlay rows 3x5x45kg

abs

 

some of the cleans

https://youtu.be/GihTlKYK1r0?t=3m28s

 

[FellowshipOfTheRon]

(Thursday 8th Oct)

Day 252

W5D2

Weight : 59.6 kg

 

Warmups - burpees 3x10, hip work etc.

Squats

2x3xbar

3x3x45kg

3x45kg

3x1x65kg

2x1x85kg

 

bit of core work

 

squats hurt like a mofo at the bottom the heavier i went, always when at depth or below theres that stinging pain but it was definately less after i warmup a bit, just gotta experiment more with the warmup routine i guess. the good news is at this stage my knees/quads/hams feel absolutely no strain at all from that, the 85 was literally nothing, no fatigue on 'em at all so when hips recover (whenever that is) im gonna go beast mode!

 

going as deep as possible and mostly all paused sets like below and explode up

 

 

[FellowshipOfTheRon]

Saturday morning bench

 

Day 253

W5D3

Weight : 59.6 kg

 

Bench

2x12xbar

3x5x50kg

1x60kg ~8.5rpe

1x65kg ~9.5rpe

CGBP 3x8x40kg

[Realtalk]

Good going mate! Your squat form looks great. One suggestion, on your pause squats you want one breathe from the top and blow out at the finish of the rep or as you are driving up. Don't breathe out at the bottom and re-tighten at bottom before you squat up. Hold breathe push against your abs while you at paused. Idea is to stay as tight as possible. I'm saying this as feedback to the first 85kh pause squat video just some feedback

[maccaz]

+1 on what real talk said but those look legit otherwise bro. I expected them to look a lot harder considering hip problems and time you spent not lifting etc. Good shit bro what were your all time pbs?

With home gym etc you should be able to smash your previous bests and more soon as.

Miring home gym as well

[maccaz]

Also forgot your body weight is under 60. We are close as on bench scaled for body weight man 65 @ 59 is good imo i struggle with bench and consider anything over bodyweight good. Mean

[FellowshipOfTheRon]

Good going mate! Your squat form looks great. One suggestion, on your pause squats you want one breathe from the top and blow out at the finish of the rep or as you are driving up. Don't breathe out at the bottom and re-tighten at bottom before you squat up. Hold breathe push against your abs while you at paused. Idea is to stay as tight as possible. I'm saying this as feedback to the first 85kh pause squat video just some feedback

thanks a lot Tom, I'll give it a crack next time, i applied that to bench recently and it's helped me heaps let you know how it goes on squats.. think i started that bad habbit because i almost passed out once before in the rack

 

+1 on what real talk said but those look legit otherwise bro. I expected them to look a lot harder considering hip problems and time you spent not lifting etc. Good shit bro what were your all time pbs?

With home gym etc you should be able to smash your previous bests and more soon as.

Miring home gym as well

 

Also forgot your body weight is under 60. We are close as on bench scaled for body weight man 65 @ 59 is good imo i struggle with bench and consider anything over bodyweight good. Mean

cheers maccaz i reckon its been real handy training at home recently ay, just pop in after i read something online about form for some quick practice apply what i just learned etc.. i struggle with bench too and my max was stuck on 60 for ages until i went to wookie, on my first cycle of his program and with form advice i spiked up to 77.5kg (at 68kg bodyweight) which i was pretty stoked with, i guess even at 60kg i still want to aim to smash 80-90kg on bench next year to have a truly competitive total. working on all kinds of flexibility right now so i can get a better arch going, my arch right now is really poor compared to other people my size

[Realtalk]

I love pause squats bro. I'm not a great squatter by any account but I do know if you practise that you'll have more tightness which will carry over to more power out of the pause.

[FellowshipOfTheRon]

didnt end up much lifting last couple days. sunday got new wheels for the bike took it out for a good spin, good deal on TM bike rolls amazingly fast now got to 70kph just on westgate drive freakin scary lol.

 

rest of the week been busy as fk been taking my work home to finish up then left too drained to do anything else. today been mint though. nice deadlift session and wrap up with gymnation '1000lb' challenge, though in my case its more of a 100 lb challenge lol.

 

Day 254

W5D4

Weight : 58.5 kg

 

Deadlifts

warmup 2x4x70kg

4x4x90kg

1x2x100kg

1x8x90kg

 

Gymnation challenge

75kg squat

50kg bench

110kg deadlift

 

time 2min 14 seconds (LOL)

might try it again later but felt full ratty mode doing this, was really unorganised, arranged the pegs slightly wrong on rack so couldn't drop it in the lower position after bench (can see awkward racking attempts)

 

video uploading will put up soon. small space, single barbell. i was never going to win anyway so no point going to a gym specially for that.

 

weigh in

 

squat bench dead

[FellowshipOfTheRon]

70kg bench felt good, it felt significantly easier than when i lifted 77.5kg at 68kg bodyweight and i think it's more in terms of wilks so it means i maintained bench strength doing jack all upper body work, either that or the oly lifts are a really damn good full body strengthener. i might be overshooting but feeling good about when i get back in to more structured power training i should be able to boost this bench to 80-90kg some point next yr. all up i wasn't expecting that, should have recorded it lol, it's not big weight and not the most i've ever done but it's the most confident i've felt benching this kind of weight.

 

 

Day 255

W6D1

Weight : 58.7 kg

 

Resistance band shoulder work

 

Bench

2x8xbar

2x5x40kg

2x3x50kg (paused)

1x60kg (paused)

1x70kg (very short pause)

1x60kg

 

 

Technique practice (either just the bar or total 30-40kg)

- hang cleans

- full/hang snatches (think i might have finally figured out how to snatch lol)

- tried to do full squat cleans but can't quite catch it yet while dropping down so will just stick with power cleans until i build up the strength/mobility for it.

- clean then paused front squats 3x3x45kg

 

some of the snatches, gotta try get camera angels from side so can track bar path but i think it's mostly upwards now

[FellowshipOfTheRon]

week 6 deadlifting way too easy, programs going well so far i guess should be right back up to my old 1rm by week 12

 

 

Day 256

W6D2

Weight : 59.1 kg

 

Hip / abs stuff

 

Deadlifts

4x70kg

4x4x90kg

1x2x105kg

1x2x120kg

1x8x95kg

[FellowshipOfTheRon]

gettin sore forearms br0s got back in to playing guitar last week goin hard.. added dates in to my diet (just 4 every night) to help with digestion and suddenly my waist dropped a few inches lol have to make a new hole in my belt...

 

 

Snatch technique practice

 

Day 257

W6D3

Weight : 58.2 kg

 

Snatch

5x3x20kg

3x1x30kg

3x1x35kg

3x1x40kg (PR)

[Pseudonym]

BRB. Buying dates, the new super-food... ;-)

[FellowshipOfTheRon]

BRB. Buying dates, the new super-food... ;-)

lol i think i must have just been constipated or holding unncessarily large amounts of crap in my body, being more regular now i'm feeling more hungry and the waist is slimmer than ever

 

Clean & Jerk training today, PR'd at 52.5 and felt I could go even further but stopped my ego because was losing speed under the bar real quick. For regular training weight I'll shift from 40kg up to 45kg now probably then as the speed increases test max again. reckon by end of the year 60kg+ C&J should be easy as.  Glad I'm recording all this because I'm noticing my hips moving way differently to how they used to, it seems way better and explosive but I could do with a bit more shrugging.

 

50kg set

Was reasonably happy with this, was most I've done on C&J but felt really easy so done it for 5 singles, scraped the fk outta my neck tho.. now i know why the dedicated Oly bars don't have knurling on the center !

 

52.5kg set

Dodgy as technique won't try this weight again for a couple weeks atleast.

 

Day 258

W7D1

Weight : 58.2 kg

 

Cleans

40kg singles for 5 sets

 

Clean & Jerk

40kg singles for 5 sets

50kg singles for 5 sets (1RM PR)

52.5kg single x1 (1RM PR)