Think less, eat more

[Wookie]

Take another day off dude....Strongman wrecks ya.

[FellowshipOfTheRon]

Take another day off dude....Strongman wrecks ya.

True should have since sacrificed fair bit of quality these past 2 days but will rest up nicely tomorrow and eat up.

 

Went in today for deads, grip was a bit off but not enough to stop me for the most part, just needed to strap up for the final set of 5x125kg, should probably consider gettin chalk at some point since allowed to use it at my gym now. By the time I was done with deads and SLDL though, had no grip left for the pullups so didn't do them this time.

 

SBD Knee wraps arrived today can't wait to try 'em out on Friday squats where I'll be going up to approx 90kg singles not too heavy but close enough to max to see what difference wraps make. Belt probably gonna arrive by then too so will start to use it on heavier singles to get used to it for comp and stuff. (got this belt http://store.getstrength.com/gs-powerlifting-belt-medium/was only $62 with the 10% discount code)

 

Day 204 : Tuesday 13th January 2015

Week 2, Day 2 : Deadlift Day

Weight : -

Time : 1hr13mins

• Speed deadlift 4x3 : 5xbar, 2x3x60kg, 4x3x105kg (really nice, fastest I've ever done)
• Deadlifts : 2x5x125kg
• Sumo SLDL : 3x8x60kg
• Pullups 4 sets to failure... done 1 set of like 3 then didn't do it.
• Hamstring curls : 3x12x3pin, 8x3pin
• Bike 15min
• Stretch 

[FellowshipOfTheRon]

Chest day today as with the rest of the week, I was feeling relatively fatigued. Looking forward to a chill as weekend (hopefully) to recover. All kinds of wierd stuff happening atm biceps tendon on left side getting tight, woke up with tight as ITB and wierd pinched nerve feeling on back of traps was painful to turn neck. Foam rolling around a bit helped but completely random, must have slept in really awkward position or got abducted by aliens when I was sleeping.

 

Even though was fatigued, felt strong in bench today. Felt completely in control, especially in those sets of 3x5x60kg. I used slightly narrower grip than before just for experimentation sake and found it really easy despite the increased ROM. Everything had a good pause today and I played the 'up' and 'down' signals in my mind trying to imagine what it would be like at a comp.

 

Finished off chest day with some pushups for the Gymnation pushup challenge. Squeezed out 43 poor reps in desperate attempt to match Leeroid.

 

Chinups were crap, grip is still lacking. Those forearms sure are taking their time to recover.

 

 

Day 205 : Thursday 15th January 2015

Week 2, Day 3 : Bench Day

Weight : 68.00kg

Time : 1hr15mins

• Bench to single at 67.5kg then 3x5x60kg : 2x5xbar, 5x40kg, 1x60kg, 1x70kg (maybe paused too long, caused low back cramp :-x ), 3x5x60kg (8RPE)
• Chins (neutral palms) 8, 8, 6, 4 - was supposed to do weighted but gym was lacking the weighted belt and I wasn't feeling strong in the back anyway
• DB Bench 3x6x20kg (~9RPE)
• Seated rows (palms facing) 3x15
• Tricep pushdown 3x15x7pin
• Stretch
• 43 pushups

[FellowshipOfTheRon]

Belt still hasn't arrived yet gonna follow up with getstrength. Tried out SBD sleeves today though, was a lot easier to get on with the tips from Youtube. Wore knee high socks so they just slid right up but don't think I wore them high enough to get full benefit, will try higher next time. Overall really liked it, felt real good support on legs, knees were nice and warm real quick and no crunching/clicks so had full confidence to go hard.

 

I don't know how but with the sleeves on I could really feel my quad muscles fully engaged and working whereas before I only felt that on isolation movements. With that in mind, squeezed out the quads and had full control on the way down and had a good bit of speed driving back up

 

Feeling confident that my squat single should be up to maybe 140 in a couple of weeks now judging by how it's all going.. the 90kg felt so easy on core I barely could even stabilise it because was feeling like puking the whole time.

 

Next week speed training.

 

 

Day 206 : Friday 16th January 2015

Week 2, Day 4 : Squat Day

Weight : -

Time : 1hr15mins

• Squat to single at 90 : 3x3xbar, 3x40kg, 3x60kg, 1x80kg, 1x90kg (7-8RPE)
  
• Squat : 3x5x80kg (9 RPE)
  
• Leg press 4x8x40kg
  
• Leg extensions 3x15x39kg (knees suddenly became cold after taking sleeves off and became a bit sore)
  
• Bike 15mins
  
• Stretch
  

90kg single (75% 1rm) side view

 

3x5x80kg  depth check front view

[GyzzBrah]

dont have a problem with squats per se, but will these protect knees in leg curls at all? because mine get farkkked, right down to the bone.

[FellowshipOfTheRon]

dont have a problem with squats per se, but will these protect knees in leg curls at all? because mine get farkkked, right down to the bone.

 

don't think you want these for leg curls bro, they are designed to provide pop going the other way. maybe get some cheaper knee sleeves which aren't too tight? i used to use the $2 shop ones for a while to help out with knees (but im sure there are better options out there for like $20 for gym use). also adjust the machine to make sure that it's not overextending your joint or something? i got 99 problems with knees but leg curls never been one lol

[FellowshipOfTheRon]

went out got a mountain bike yesterday. don't intend on riding it that often maybe every fortnight out to tracks and stuff just outdoor exploring, my main goal/focus remains powerlifting comp in august. today went all around henderson tracks  covered 30km . just getting used to bike and using the shifters/brakes efficiently etc. i had a shock and almost fell off when i realized that i had become 1% more like gymrat since i got a bike, didn't help that i was using it like a zimmer frame going up the steep hills too. get strength belt arrived yesterday, glad i didn't go for small, the medium seems perfect for me. will have to figure out how to use it (and guess it's gonna need breaking in as it's super stiff) by deadlifts day on tuesday where i intend to pull decent loads for reps.

[FellowshipOfTheRon]

Felt pretty weak in the overheads still today but front squats seemed alright, albeit leg muscles feeling pretty tight. Few of the lifts this week supposed to be explosive so lowered the weight where necessary to make sure quality speed reps are there.

 

Day 207 : Monday 19th January 2015

Week 3, Day 1 : Overhead / Front Squat Day

Weight : 68.48kg

Time : 1hr5mins

• OHP to single 1x45kg : 3xbar, 3x30kg, 1x45kg
  
• Speed OHP 8x3 : 2x3x35kg, 6x3x30kg (had to drop weight, just wasn't feeling explosive with 35s)
  
• Front squat : 3x30kg, 3x50kg, 4x2x70kg (9RPE)
  
• Close grip bench press : 6x20kg, 4x40kg, 3x6x50kg
  
• Behind neck wide grip press 3x8
  
• DB Lat raises 3x12
  
• Stretch
  

[jimmybro1]

SBD are the business br0!

[FellowshipOfTheRon]

Today had to take day off gym... woke up really early was real amped would have been 1st session doing deads with belt and was intending to go a bit heavier for reps too but just didn't happen. Couldn't hold in my food at all pushing breakfast and 2nd breakfast through was fail chucked on both attempts. Add to that had a bit of an explosive movement in the toilet had no decent energy left in me and no intra abdominal pressure ability left at all. Not sure what's wrong (inb4 pregnant), came to work and don't think i have food poisoining because haven't needed to go toilet since, just feeling really exhausted. already had 3 litres of water today working on 3rd 1.5litre bottle now.. still feel dehydrated dammit. 

 

 

SBD are the business br0!

yeah mate real good.  i can tell big difference between using and not using, it's night and day one of the few things where you can easily justify the price. you reckon it's good to use all the time or just preserve for heavier sessions? 

[jimmybro1]

I use the when squatting 140+ (60% 1rm). 

 

But since its summer I will use during the warmups also as once legs get sweaty its a mission to pull them up! 

[FellowshipOfTheRon]

Was feeling back to normal today but apparently not? Weighed in more than a kg lighter than previously, ran out of energy real quick in the session and just felt really weak overall. Not quite sure what's wrong, not feeling sick anymore like I was on Tuesday but that rest day didn't seem to help much. I have no idea what is going on and why I'm losing my gains suddenly time to reassess form, nutrition and next week test my actual current 1RMs which I'll use to adjust next training block properly. Was supposed to deadlift 3x5x140kg. Last time done 5x140, 5x135, 5x130 so this is not an unreasonable goal, my first rep was real easy but I found the remaining reps to be completely lacking in any energy /power driving off the floor. My grip was shit too.. also not sure yet how to use that belt, didn't find it helped, that one set where I busted off 3 reps it was because I got angry and took off belt/straps and grinded my way to failure

 

Day 208 : Wednesday 21st January 2015

Week 3, Day 2 : Deadlift Day

Weight : 67.24kg

Time : 40mins

• Deadlifts (planned) ; 3x5x132.5-140kg @ 10RPE
  
• Actual : 5xbar, 2x5x60kg, 2x3x100kg (started using belt now), 1x140kg, 1x135kg, 3x130kg, 1x130kg...
  
• Pullups... couldn't manage any, left wrist feeling dodgy
  
• Hamstring curls 3x10x4pins
  
• Stretch
  

[FellowshipOfTheRon]

woken up feeling dehydrated as fk again like usual, hydrating like mad now little at a time so as not to overdo it. gonna rest up today maybe do a bit of stretches before work and that's it, no point going in for bench session right now when still feeling like this won't be productive at all. packed a lot of rice and chicken to have tonight at work gonna be mean, will try for combined squat and bench session tomorrow should be all good because not starting early tomorrow so will have time to feed up adequately before training.

[Hu Gh]

lol you make lifting and life in general seem like such a struggle

[FellowshipOfTheRon]

lol you make lifting and life in general seem like such a struggle

lol true one or two bad session or some small injury and start reanalyzing the meaning of life i gotta calm down and just let it be haha

[GyzzBrah]

Hugh br0 can you please put amjeet on a shit load of gear so I dont look like a complete phaggot calling him out at a meet and actually try.

[FellowshipOfTheRon]

Hugh br0 can you please put amjeet on a shit load of gear so I dont look like a complete phaggot calling him out at a meet and actually try.

 

uwot? i will wreck u! i'm not missing that august meet don't you worry, it's booked int o my calendar and ain't shit changing that save im dead lol

[FellowshipOfTheRon]

Went gym on Friday combined session of squats + bench since I took Thursday off. Was really awesome, glad I took that rest because I was feeling way more energised. Big boost for me with squats too, 100kg single felt smooth as butter and the 8x3x60kg speed squats felt like nothing (40-50sec rest all that was needed) though it was with the SBDs. Next week 1RM testing, gonna put the belt on and see if I can push for 130-140.

 

Bench was also really easy, here's hoping that will be able to go for 80kg next week. OHP been stalling but almost everything else should be good.

 

Cut out some of the accessories because didn't have time to be in gym much more than 1.5hrs.

 

Day 209 : Friday 23rd January 2015

Week 3, Day 3+4 : Bench + Squat Day

Weight : 67.62kg

Time : 1hour20mins

• Squat : 3x20kg, 3x40kg, 3x60kg, 1x80kg, 1x100kg
• Squat walkout and hold for 10 seconds : 120kg, 130kg
• Speed squats 8x3x60kg (was easy all done with 1 min or less rest)
• Lat pulldown 3x10
• Bench : 5x20kg, 5x40kg, 1x60kg, 1x70kg
• Speed bench : 8x3x50kg (1 min or less rest, easy!)
• Hammer curls 3x12 superset tricep pushdowns 3x15
• 10 min stretch

[FellowshipOfTheRon]

Another good long weekend. Weather was awesome Monday so hit up the Albany Trails for a good time. Tried out "the wasp" trail which was amazing, so close to home too think I'll make a visit there at least once every weekend while the weather is good. Fell a few times (about 4 to be exact lol) didn't break anything thankfully, slowly getting better going faster and riding through bigger obstacles and tight twist inclines rather than dismounting. 

 

Start of week 4 of training today, time to be making new PRs and stuff. 

 

Mostly pretty awesome session today. Was off to a bad start with the OHPs failing but kinda sucked because it wasn't the barbell I usually use, it was extra thick like when you put fat grips on a normal bb.. was very hard for me to push it somehow, felt heavier too but can't say for certain. The others were being used. Didn't seem to affect my front squat though where I hit a new 1RM of 100kg, was fairly easy this time compared to how hard it was last time with the 85kg. Getting pretty close to double bw for both front and back squats now, soon time to increase my goals! Sucks about OHP, might try test the 1RM on it again maybe after bench with the standard barbell but wasn't expecting improvement on it anyway since been pretty bad with it all this training block. 

 

 

 

Day 210 : Tuesday 27th January 2015

Week 4, Day 1 : OHP / Front Squat max testing

Weight : 66.22kg

Time : 1hour10mins

• Shoulder warmups
• Overhead press to max single : 6xbar, 3x30kg, 1x40kg, 52.5xfail, 52.5xfail, 50xfail, 1x47.5kg
• OHP Max -7.5kg for 2x2 : 2x2x40kg
• Front squat to max single : 5xbar, 5x40kg, 2x60kg, 1x80kg, 1x90kg, 1x100kg (questionable depth), 1x100kg (good depth)(new PR)
• Close grip Bench 7-8rpe : 8xbar, 3x8x40kg
• behind neck press : 3x8xbar
• Stretch

[maccaz]

100 front squat is good money especially at your bodyweight !

Good shit br0 dont let gyzz catch you

[GyzzBrah]

You cheeky kent. Is this your third or second meso?

[FellowshipOfTheRon]

You cheeky kent. Is this your third or second meso?

2nd, still got you beat on the front squats and hopefully will be on deads and squats too bench and ohp need a bit of work though

[maccaz]

fotr dont let gyzz beat you on any lifts or i will be filled with rage and disappointment

[FellowshipOfTheRon]

sweet, bench PR 80kg today, then failed 5mins later trying to do the (1rm - 10kg) for 2x3 lol. still, gains gains i'll take that for now haha.

 

will write up log later on tonight for yesterdays deads training + todays bench 1rm testing. busy as weekend and a bit of OT at work planned probably won't get to test squats until monday or tuesday. pretty sure my total is above gyzzbrahs already, expecting big things from squats hopefully 150kg which would push my total up to 400kg thus showing gyzzbrah whose the superior miniature wookie (ewok?)

[FellowshipOfTheRon]

Logging last weeks lifting. Managed to do the speed deads + max bench testing but no good time to really test the max squats, will do that probably Tuesday. Reached new bench PR of 80kg but then failed and embarrassingly got stuck under the bar on the 70kg.. it was half way up until I lost acceleration so I had to bring it down slowly lol. Decided to stop my bench right there, it kind of was a bummer on my session but I came out with a new PR so overall I'm happy.

 

 

Day 211 : Wednesday 28th January 2015

Week 4, Day 2 : Deadlifts

Weight : -

Time : 50mins

• Speed deads 5x60kg, 3x80kg, 4x2x110kg, 4x2x100kg
• Light seated rows 3x10x32kg
• Hamstring curls 4x12x3pins
• Stretch

 

Day 212 : Friday 28th January 2015

Week 4, Day 3 : Bench max testing

Weight : 67.16kg

Time : 50mins

• Shoulder warmups
• Bench to max single then minus 10kg for 2x3 : 2x5xbar, 2x3x40kg, 1x60kg, 1x70kg, 1x80kg (PR!), 70kg x fail, stopped here.
• DB Bench : 6x22.5, 3x27.5 (stopped because way out of energy to push
• Chinups : 6, 5, 4
• Seated rows 3x15
• Triceps pushdowns 3x15
• Stretch