Think less, eat more

[FellowshipOfTheRon]

Day 174 (Wednesday 5th November 2014)

Week 9,Session 2

Was called in for overtime today at work so had a short as session, basically just went in for some quick deadlifts and that's all. Managed to squeeze in a bit of assistance work but pretty quick in and out workout. Didn't skimp on the warmup/stretch, didn't go as hard on deadlifts as didn't have time to put in 2-3 min rests. Finished at 2x142.5kg which I'm pretty happy with, I was just randomly lifting seeing how far I could go with short rest periods. Decided to stop at 142.5 when I struggled on that 2nd rep knew it was time to take longer rests and no time to do it. 

Duration : 39min

Weight : -

Workout

• Lat warmups 
• Deadlift : 2x5x60kg, 5x80kg, 3x100kg, 2x115kg, 2x142.5kg
• Lying leg curls : 12x3pins, 3x6x5pin
• Explosive Pullups : 3x5xbw
• Stretch

[Shutupandsquat]

5'3 (164cm tall) , yeah im on that manlet time i wonder if I'm taller than SUAS?  ...

 

 

Just seen this hahaha same height, baby doll.

Training looking solid, bro. Good to see a detailed journal

[FellowshipOfTheRon]

Yesterday 3.5 hours of basketball, went all out then felt completely wasted afterwards. Refuelled with roughly 1200+ cals at McDonalds then some chicken curry & rice later on. Could not get to sleep whole night.. had mad adrenaline rush and was breaking out in cold sweats. Was in bed by 11.30 eyes sealed shut, body thrashed & ready to sleep but mind was rushing around and heart moving like I was on a run. Anyway todays training session was all good because thanks to no sleep atleast I used the extra waking hours for getting more food + water in. Hope to get a good as sleep tonight, if not gonna have to go hunt down some sleeping supps again.

 

5'3 (164cm tall) , yeah im on that manlet time i wonder if I'm taller than SUAS?  ...

 

 

Just seen this hahaha same height, baby doll.

Training looking solid, bro. Good to see a detailed journal

Cheers mate. Was reading your log the other day.. at 25 yrs old I'm only just catching up to your size when you were 17. Still long ways to go before I catch your strength or conditioning now.

 

I'll post up todays training tonight probably when I'm slacking off at work, went pretty well. Started off first session of Wookies strength routine. Was pretty awesome. Been a while since I done front squats, no idea why I stopped now. Felt glutes fire up in a way they haven't for ages and didn't get the hip pains going deep. I found the workout perfectly challening and the order of exercise (OHP + Front squat day) felt very logical and natural. Looking forward to tomorrow Deadlift day to see if I can meet the challenge - will be working up to 145/150 singles.

[FellowshipOfTheRon]

Chapter 7 : It's not wise to upset a Wookie

 

Moving on from the slightly random stuff I done in the last 9 weeks (sports conditioning, re-introduction of strength training routine focusing on legs again after ages), I've sought concil from a strong warrior known simply as The Wookie.

Starting some srength training this week while also maintaining my goal of getting up to 70kg bodyweight by the end of this year and working towards that slam dunk. I remember setting a goal of 160kg deadlift earlier on in this log and I'm pretty confident I'll be getting there shortly Will probably set next goal up as 180kg but I also need to put more emphasis on getting my bench back up since it's been lagging behind ever since the Smolov Jr routine start of the year.

Current stats:

• Bodyweight : 65.96kg (up by 1kg since about 4 weeks ago)
• Estimated Maxes :
  • Squat: 90kg
  • Bench: 70kg
  • Deadlift: 150kg
  • Pull ups: 15
  • Military Press: 50ish

 

My goal will be to stay alive during this strength regiment for the Wookie is overwatching. I have heard from old stories that it is not wise to upset a Wookie for they are known to rip your arms out of their sockets.

 

Day 175 : Monday 10th November 2014

Week 1, Day 1 : Overhead and Front Squat Day

Weight : 65.96kg

Time : 1hour, 10mins

• 5 mins bike warmup
• Military Press : 2x8x20. Working set : 2x8x35kg
• Front Squat : 2x5x40kg, 2x3x50kg, 3x55kg
• Close grip Bench Press : 12x20kg, 8x30kg, Working set : 3x10x40kg
• Behind neck wide grip barbell press 3x8xbar (first time doing this, focusing on slow controlled sets)
• DB Lateral Raises : 3x12x6kg

[Rebel101]

Nice work, good consistent training works wonders!

Your eating program sounds bit like me at moment best of intentions but get to meal time and just got to eat whats around at the time

[FellowshipOfTheRon]

Here's log for yesterday. Got a rest day today with Bench coming up tomorrow then squats afterwards. Little bit worried about bench because I'm 95% certain I overstated my current 1RM but will do my best to stick with the weights on program rather than muck around too light. Had some good quality sleep last night thanks to sleeping supp, bit expensive but worth it when your life starts to suffer because can't sleep.

 

Day 176 : Tuesday 11th November 2014

Deadlift day was pretty awesome, done a PR of 150kg dl, actually reached my estimated 1RM for once but I wouldn't call it a fully legit lift. I rushed it on the way up and was kind of scared that I'd drop the bar so went down pretty quick, it wasn't a paused lockout so would not pass in comp. After that I took 2 mins rest in between each set, dropped down 10kg as suggested on the plan and done 4 singles of 140kg. I had more or less the same issue on the first 3 sets of 140kg when finaly it occured to me that I had my straps in my pocket. Strapped up for last set of 140 and it was awesome. Pulled the weight up nicely and held it up proper lockout position for a while before dropping down. Grip should hopefully be better by next week, this week I just been having terrible sleep but I went and dished out on some sleeping supp to help out with this. Still need to figure out my warmup routine because instead of getting me warm, it's draining my energy along with it (energy which is very limited training in the morning!).

When I got to the sumo stance straight leg DL, couldn't figure out a comfortable way to do it. Noticed a grind in my right knee not sure how/why most likely something to do with foot positioning. I should have looked up proper form for this since never really could figure out the sumo stance. Anyway the pain didn't last long was just very uncomfortable.

Week 1, Day 2 : Deadlift Day

Weight : -

Time : 1hour, 20mins

• Quick lat warmups
• Deadlift : 2x5x60kg, 5x80kg, 3x100kg, 2x120kg, 1x150kg, 4x140kg (last set with straps)
• Arched back Straight Leg Sumo deadlift : 3x8x60kg
• Pullups 4 sets to failure : 8, 6, 12 (straps), 7 (straps)
• Lying Hamstring curls : 2x10x4pins, 1x9x4pins (failure), 14x3pins (failure)
• Stretch

 

Nice work, good consistent training works wonders!

Your eating program sounds bit like me at moment best of intentions but get to meal time and just got to eat whats around at the time

Cheers. Yeah 80% of the time I eat my own made food but if I'm running low on calories or forgot to pack food then it's straight to McDs, BK or KFC. Fast food easiest way for me to get in lots of cals in less time / more enjoyable manner due to general lack of appetite yet high energy requirements. IIFYM the way to go for me

[Wookie]

Excellent start.

I already noticed your bench numbers in your log probably don't line up with the 1RM you would like, don't worry, it's been taken into account. Give it your best shot.

We can discuss warm ups and all that jazz on Saturday.

 

PS. Wookies don't bite.

[Skeletor]

Good stuff. Will be good to see how you go and grow on this program. Gain city .

[FellowshipOfTheRon]

Cheers guys, weighed in yesterday almost 67kg now. Nice to see weight spiking back up a bit after last coulpe good nights sleep + lots of rehydration focus during work. Wasn't too confident going in to the workout but pulled it off so pretty happy with the result. Must be a lot of mind games involved, next weeks bench day is up to single of 65kg looking forward to it now.

Skipped the DB Bench assistance from the workout and rushed the rest (superset all the assistance) because was running out of time, had to start work early yesterday. Starting early today too though resting up and will do the squat day with Wookie tomorrow at his gym.

 

Day 177 : Thursday 13th November 2014

Week 1, Day 3 : Bench Day

Weight : 66.82kg

Time : 40mins

• Bench  warmups : 10x20kg, 8x30kg, 5x40kg, 3x50kg, 1x55kg
• Bench working sets : 1x60kg, 8x55kg, 8x50kg
• Superset assistance ex
  • Chinups (neutral grip) 30 reps in as little sets as possible : 8, 8, 8, 6 (wanted to do in 2 or 3 but lats were still tired)
  • Hammer curl ; 3x12 7kg db
  • Tricep Pushdown 3x15x30kg
  • DB Flyes with pause at bottom for stretch : 2x10x5kg
  • Stretch (only had time for quick upper body stretches)
     

[FellowshipOfTheRon]

Day 178 : Saturday 15th November 2014

Week 1, Day 4 : Squat Day/Coached session with the mighty Wookie, Jono

Weight : -

Time : 1hr30mins

I don't remember most of the weights we done but we went through bench, deadlift then squat form. Jono provided me with awesome tips on all three of the main lifts as well as some insight as to how to warm up, how to get ready for heavy singles and all kinds of good advice. Finished off the session with a killer leg circuit.

I remember we done a couple sets of around 72.5kg with 8 reps for squats so reached working sets for the day, gained heaps of confidence on that which never would have been able to do on my own. Trying to recall all the tips and write them down here so can remember and read before next sessions until I learn the form properly. Big learning for me from all this has been proper use of lats / keeping tightness. I used to pinch lats in on all the 3 movements (like you supposed to do for bench), now that I flare lats out on dead / squat its feeling very different and I'm feeling muchmore in control of the weight. Very appreciative of the time  Jono took out of his weekend to give me some badass training.

 

my random notes  / what i think i remember from the session stuff to improve etc. ;

squat : low bar around rear delts, keep upper very tight, chest up/high. push through the hips when feel like going to fail/fall -. 'midnight manevouer'. remember to keep wider stance, seem to have tendency to go very narrow

deep breath, flare lets to help keep stable upper. elbows should be very tight, no one should be able to move it. do not pause except for when required. practice going into hole then driving out quickly. keep torso/bar/shins in line which is why low bar recommended for my build. breathe, each rep practice it like a single (tighten, deep breath etc.)

bench ; hard to put in words but i remember what he showed me, something like this : set up grip first, then shift back head off bench. legs on bench go up high then bring eyes under bar, dig traps right into the bench. keep strong tension on quads then slowly lower legs down one at a time, keeping solid tension. bring bar down then when touches chest, explosively push with legs to drive bar up. focus bringing traps down really low rather than keeping high, need to dig them into bench. if failing heavier sets at bottom then practice paused sets, if failing higher up then work some close grip bench.
 

deadlift : keep shoulders behind bar, keep bar touching the legs make sure it touches from around the knees when driving up and stays touching. do the midnight meneouver to accelerate bar up from this point.
before deads, deep breath, flare lats. release then deep breath, go down, double check grip then drive up with legs/hips keeping lats flared/tight.

rest : rest very important for all compounds. heavier attempts or higher reps get 2-3 mins regardless of feel. quality of sets very important.

warmups : warmup few sets of 5 reps with 60kg then 80kg just to warm up body for the movement. then move on to single reps 100, 120 , working set.

bench press warmup : bench warmup overhead press with bar for few reps in front and behind of head. also swing around 2.5kg plates in each hand doing behind to front, behind to overhead, cross overs, lat raises etc.

squat warmup : bodyweight squats 10 reps hands behind head.

[FellowshipOfTheRon]

Yesterday ended up not going out to play ball, mates were all busy plus I was in need of a zimmer frame to get around anyway. First time I had such DOMS in ages. Couldn't really run but went out and tried practice some low post moves against some road cones, practiced some spin moves and finishing up close, I showed those road cones who's boss.

Today woke up with even more tender legs than yesterday, was thinking I'd give it a rest  and go tomorrow but then I'd also have to delay Deadlifts day which I'm looking forward to (speed deads) so mustered up some courage and went in. Applied the new warmup principles and surprisingly got the overhead press out of the way without much troubles. Mil press always been a weakness of mine and usually by the time I get 45kg+ there I'm turning it into a push press but was all good today strict both up and downwards movement.

Next front squats, was a bit wobbly first 2 sets but got the job done with quality reps. Finished off with some close grip bench with pause, though forgot to pause the first 2 sets of it. Had to skip the other 2 accessories because was in a rush for work.

Weights gone up to 67.22kg, pretty happy with that.

 

Day 179 : Monday 17th November 2014

Week 2, Day 1 : Overhead and Front Squat Day

Weight : 67.22kg

Time : 40mins

• Military Press : 2x5x20kg, 3x40kg. Working sets : 1x47.5kg, 5x42.5kg (10RPE), 2x5x40kg (9RPE)
• Front squat : 3x40kg, Working sets : 3x3x60kg, 3x50kg
• Close grip bench : 8x20kg, 2x8x40kg, 8x40kg (paused)

[Wookie]

GAINZ EVERYWHERE.

You're a smart guy and clearly listened really well. Hope the hard work pays off for you man.

[FellowshipOfTheRon]

Cheers bro, good to see some gains! I always gain a kilo or two in Xmas week so this 70kg by end of the year really starting to sound realistic now.

Today I went in for deadlifts but legs were still wobbly as, I don't anticipate it will always take me this long to recover just that Sat was the first time I done such hypertrophy for legs in ages. Deads today I got through them all but they just didn't feel right, my legs were feeling way too loose/relaxed, couldn't really get power from them today like I did yesterday and knew my low back was doing all the work today. Probably would have been a good idea to wait and do the deads tomorrow but lesson learned, no harm done anyway just a ridiculously pumped lower back had to stretch it out for a while at the end.

Saw Gyzzbrah starting his journey on the Wookie road today too, I plan to ambush him some day and show him who's the real boss of the Wookie rookies (inb4 uncle tom shows up).

 

Day 180 : Tuesday 18th November 2014

Week 2, Day 2 : Deadlift Day

Weight : 66.72kg

Time : 1h17mins

• 5mins treadmil (loosen up those dam legs)
• Speed deadlift : 2x5x60kg, 4x3x100kg
• Deadlift : 5x127.5kg, 5x120kg
• Pullups 4 sets to failure : 15, 9, 6, 4 (1 more rep in total than last week, without straps)
• 10mins bike
• Stretch 15min

[FellowshipOfTheRon]

OK just done with Bench day. Sure was a blast, everything felt so much easier than it ever has, new form coming in to place slowly. I'm yet to master the leg drive part but seem to have good tightness now, almost didn't even feels like I didn't even use my chest/tris/delts during the benching today dunno what I used but it just went up and down without much effort.

 

Day 181 : Thursday 20th November 2014

Week 2, Day 3 : Bench Day

Weight : 66.64kg

Time : 1h5mins

• Bench Press : 2x8x20kg, 3x40kg, 1x55kg.
• Working sets: 1x65kg, 3x5x60kg
• Pullups (was supposed to be chins but the station with neutral grip bars was taken) with +10kg weight : 4x6
• DB Bench : 8x22.5kg (10rpe), 8x20kg, 8x17.5kg
• Seated rows palms facing up : 15x6pin 15x5pin, 15x4pin
• Tricep Pushdowns 3x15 (forgot weight) superset with hammer curls 3x15x8kg
• Stretch

 

Also took some progress pics just to keep an eye on things. Gained a bit of weight recently and happy that I'm still reasonably not-fat. Well atleast I'm leaner than Gyzzbrah right now so I'll be happy with that. Wanted to get some progress on legs too but could barely squeeze them, still in that last stage of recovery should be good to go for squats tomorrow.

 

[GyzzBrah]

you look sick mate, keep it up! And yes, leaner than me. A lot.

[Pseudonym]

Good rear double bi pose, mate.

[FellowshipOfTheRon]

Cheers Gyzz and Pseudo. Great to have the forum back and in its new & upgraded form. a shame my links are all broken up in this thread but will fix it soon if some autofix doesnt come in to play to repair them.

 

Log for Friday - gotta be one of my most confidence boosting sessions so far, squat day never felt so good. The final working set did get challenging so within the set 9.5 RPE defined by Wookie. Also found a different leg press in the gym which I could use to utliise more of my quads/glutes kinda like the hex bar hack squat.

 

Feels like won't be too long until my squat gets 100kg+ like my deads... and hopefully not long after that for bench (dreamer mode engaged). Was hoping to catch some of the GPA worlds going on but didn't get much time with OT at work today + some family events. Read about Tom Lees greatness on FB, amazing to see how far he hs come.

 

Day 182 : Friday 21st November 2014

Week 2, Day 4 : Squat Day

Weight : 66.90kg

Time : 1h7mins

• 5 min bike + overhead squat with broomstick
• Squat : 2x5x30kg, 3x50kg, 1x70kg,
• Work sets : 1x80kg, 3x5x77.5kg
• Leg Press : 15x38kg, 10x66kg, 10x86kg, 2x10x107kg
• Leg extension : 3x20x68kg
• Stretch 15 mins

[FellowshipOfTheRon]

Week 3 is here, time to get explosive Weighed in at almost 68kg.. growing and getting stronger!

 

Started off with Military press, was all good for the heavy attempts. Lowered weights going in to explosives as advised but started out with upper limit. Had to drop the weight a bit with 4 sets to go so I could try push it up faster, didn't fly up the way I liked (like it does for push press when done right). It starts out pretty slow towards the bottom but starts flying closer to lockout.

 

Same story with front squats, though I went upper limit of weights here. Felt good but coming out the hole not as fast as would like, i think I need to put more emphasis on pushing out right away as soon as I hit depth. I tend to go down, pause while I analyse if I went deep enough then try spring up. Closer to top of squat it becomes really easy going to quad lockout, feel like I could jump up by that point (resisted the urge to do so)

 

Day 183 : Monday 24th November 2014

Week 3, Day 1 : Overhead and Front Squat Day

Weight : 67.76 kg

Time : 1h5mins

• Mobility/warmups
• Military Press : 2x5xbar, 3x30kg
  • Working sets : 1x45kg, 4x3x32.5kg (explosive), 4x3x30kg (explosive)
• Front Squat : 3x30kg, 3x50kg
  • Working sets : 4x2x65kg (9RPE)
• Close Grip Bench Press : 2x5xbar, 3x6x47.5kg
• Lat raises : 3x12x5kg (quality sets with good contraction, light weight)
• Behind Neck wide grip barbell press : 3x8x30kg (used the balanced smith bar thing, felt good though)
• 5 min bike

[FellowshipOfTheRon]

Deadlift day today, I kind of messed it up. I was in a real kickass mood going in, felt great. I was like yeah this is so easy I'm gonna smash that baby weight..yet to refine my warmup methods but getting there. Didn't feel tired at all going into working sets but think I could have incorporated potentially more light weight sets for form practice.

 

I didn't quite hit 5 reps on the final set (130kg) and all working sets felt difficult, more so than ever before. I knew I was doing something wrong but didn't realise what until the end. Was pretty much doing good mornings getting it all up, now I have an incredibly sore lower back (not injury, just muscle soreness). Looking back on it, my starting position was wrong, hips were way too high and shoulders were not behind bar. I'm probably gonna add in some real light weight deads on leg day so I can look at form possibly few sets of low reps with 60kg or something if you approve Jono? I'm confident I can pull the big weights but wanna refine that form before I do something stupid come next deadlift day, don't wanna stray from the program though. Watched a few deadlifting vids on my break and think i realise what I was doing wrong just gotta reinforce proper form again as I somehow lost it lol. 

 

Day 184 : Tuesday 25th November 2014

Week 3, Day 2 : Deadlift Day

Weight : - didn't weigh in

Time : 45mins

• Deadlift : 5x60kg, 2x3x100kg
  
• Working sets : 137.5kgx5 (no strap), 135x5kg (straps), 130kgx4 (no strap)
  
• Pullups : 1x10xbw, was supposed to do 3x6 weighted but weighted belt disappeared so done 3x5 explosive (almost clapping at the top)
  
• Hamstring curls : 3x10x4pins
  
• Stretch
  

[Kalidane]

It might be boring but consider having a couple of 'technique' sessions on the deadlift at 60kg.  Doing a thing is a good way to do it better.

[Wookie]

Totally, man, go ahead. You've been doing them right, nothing wrong with just doing a little extra technique. Could be a good warm up before squats.

[FellowshipOfTheRon]

Cheers, looking forward to it. Lower back extreme doms today good thing all i do for work is sit down all day

[maccaz]

Cheers, looking forward to it. Lower back extreme doms today good thing all i do for work is sit down all day

haha that feel when doing desk job, sit for ages, forget about doms, try to walk look like you shelved a coke can

[FellowshipOfTheRon]

 

Cheers, looking forward to it. Lower back extreme doms today good thing all i do for work is sit down all day

haha that feel when doing desk job, sit for ages, forget about doms, try to walk look like you shelved a coke can

 

LOL too true, especially after deads or squat days.. I stretch etc. before work, walk in fine. Sit down a couple hours then stand up to go toilet and limping through the office everyone like whats wrong with this guy?

[FellowshipOfTheRon]

will do write up later tonight for both yesterday and todays sessions.. for now gotta rush to work. all i'll say is i made true PROGRESS , had that light bulb over my head today for both deadlifts and squats, epic workout!