Think less, eat more

[FellowshipOfTheRon]

So is it Ron v Gyzz/Guru in August still?

What is the comp ipf novice?

 

i'm still locked in to it no matter what , not sure if gyzz commited to it but better be because looking forward to smashing him. 

 

the comp i was aiming at is GPC - August 15th 3 lift at the Mount , whatever class i can enter not sure about IPF novice, got details? probably wont be doing more than 1 comp if in same month anyway though

[Realtalk]

Good man gpc way to go. Nah dunno bout ipf

[FellowshipOfTheRon]

Slack with logging recently. Moving back to business hours work soon in a new role, looking forward to the shift in a months time! For now gonna try make the most of the afternoon role I guess, like going in gym when its completely empty or taking dog out for long walks/go MTB trails randomly in the weekdays before work. 

 

 

Day 225 : Tuesday 10th March 2015

Week 4, Day 2 : Deadlifts

Weight : -

Time : -

• Speed dl : 4x2x110kg, 4x2x100kg, forgot to log the warmups..
• Light seated rows 3x10
• Hamstring curls 4x10

 

Day 226 : Friday 13th March 2015

Week 4, Day 3 : Bench (doing week 3s session because 1 week behind on bench)

Weight : -

Time : 45mins

• Bench to single : 2x5x20kg, 3x40kg, 2x50kg, 1x60kg, 1x67.5kg
• Speed bench : 8x3x50kg
• Skipped DB Bench because giving bicep problems
• Light bicep/tricep work nothing strenuous
• Lots of rear delt action
• Stretch

 

Beat the old squat pr.. by only a little bit lol. Didn't push much further because was feeling really weird with the belt but as I got slightly more used to it with the multi rep sets, I found the benefits to my lower back. Was thinking to try go for more but thought nah fk it lets get used to this tool and push my training phase harder rather than the testing phase to minimize injury chances.

 

Took some vids to compare what happens with the lower back and pleased. Will put up vids later. 

 

Day 227 : Monday 16th March 2015

Week 4, Day 4 : Squat

Weight : -

Time : 1hr

• Squat to 1RM then -15kg for 2x3 : 2x5x20kg, 5x40kg, 5x60kg, (slipped on sbds), 1x80kg, (put on the belt) 1x100kg, 1x115kg, 1x120kg, 1x125kg, 2x3x100kg (my math was fkd lol, that's not 125-15kg!)
• Wanted some more practice squatting with belt so instead of leg extensions, done 4x5x60kg squats with the belt on
• Stretch

[Pseudonym]

Took some vids to compare what happens with the lower back and pleased. Will put up vids later.

 

:think:

[FellowshipOfTheRon]

Went out MTB today almost smashed up the wrist on a nasty fall, mean as time enjoying the good weather we got while it lasts.

 

:think:

Thanks for reminder, vids :

 

1x125kg, not sure if deep enough? had a wierd digging feeling from the belt put me off a bit on this set probably result of not enough training with it yet

 

 

 

next 2 vids 2x3x100kg sets, 2nd set was a lot easier! if someone told me i would be doing 100kg for reps this easy last year, i'd think they were stupid haha.

 

 

 

 

 

oh yeah, i'm 65kg now lol... weighed in yesterday. food problems aside, atleast my strength doesn't seem to be suffering so far but hope to get back on track with 67-70kg range in next couple months. nice power/weight ratio be nice but more power be even nicer!

[FellowshipOfTheRon]

went in done lots of light mobility works, done some squats but pretty much weeks been a write off.. was supposed to start the training cycle again by now but wrist not in such great shape, getting heaps better now though. can open and close fist just not close with full force, got full mobility. glad nothing broken just some twisting or whatever no worse than some basketball injuries i've had on it in the past.

 

maybe i'll ride with some better gloves next time then again if you hit a tree like that only boxing gloves gonna help.

[FellowshipOfTheRon]

Getting back in to it, feels like forever even though it wasn't lol. Can barely even feel the bicep pain now with all the shoulder stretching i been doing and wrists recovering well enough. Hip pain came back on front squats though might just be that I didn't warm up properly 

 

No disrespect intended to wookie, gonna have to modify the program a bit for a while to 3 days a week instead of 4... normally you adjust your eating to suit your volume but since I'm having difficulty doing that atm and I don't want to skip training, I'll have to lower training frequency slightly to make up for it. inb4 i'm the next gyzzbrah  :-x

 

Day 228 : Monday 30th March 2015

Week 1, Day 1 : Mil Press/Front Squat

Weight : 65.52kg

Time : 50mins

• Mil press : 2x8x25kg, 2x8x37.5kg
• Front squat : 5x35kg, 2x5x45kg, 3x3x55kg
• Close grip bench : 3x10x40kg
• Behind neck bb press 3x8
• DB Lat 3x12
• Bicep curlz
• Stretch

[FellowshipOfTheRon]

April fools day training. 

 

Day 229 : Wednesday 1st April 2015

 

Week 1, Day 2 : Deadlifts

Weight : 66.42kg

Time : 48mins

• Deadlifts 5x20kg, 2x5x60kg, 1x100kg, 1x120kg, 1x137.5kg, 1x300kg , 4x1x127.5kg
  
• Arched back SLDL 3x8x60kg
  
• Hamstring curls 4x10
  
• Stretch
  

[FellowshipOfTheRon]

happy easter weekend all!

 

Day 230 : Thursday 2nd April 2015

Week 1, Day 3 : Bench

Weight : -

Time : 50mins

• Bench : 2x5x20kg, 5x40kg, 3x50kg, 1x60kg, 8x55kg, 8x50kg
  
• Chins : 10, 10, 10
  
• DB Bench 3x8x17.5kg (superset with chins)
  
• Triceps pushdowns superset with hammer curls
  
• Abs
  
• Stretch
  

[FellowshipOfTheRon]

Day 231 : Monday 6th April 2015

Week 1, Day 4 : Squat

Weight : 66.64

Time : 1hr

• 5 min warmup cycle
  
• Squat : 2x5x20kg, 8x45kg, 4x65kg, 2x8x75kg
  
• Supersets : Calf raises 3x15, Leg extensions 3 sets to failure, Abs
  
• 30 mins foam rolling / stretching lower body
  

Next two days gonna be rest and some more stretching (which I'll take as seriously as my weight training from now on)... it's so strange, that left hip pain seems to have gone away and now it's the right hip that's giving me grief. I'm sure there's more to it than just muscular tightness but addressing that first should help give me a better base to work off and expect less injuries if become bit more flexible.

[Realtalk]

Good work mate

[FellowshipOfTheRon]

Woodhill MTB this weekend was mean as, so many downhills.. getting better at them and didn't even crash this time!  8-) Also, my last week on night shifts, gonna be back to daylight as a project manager next week really looking forward to it! 

 

Day 232 : Thursday 9th April 2015

Week 2, Day 1 : OHP/Front Squats

Weight : 66.50

Time : 1hr 15min

• Shoulder warmups
  
• OHP : 2x3xbar, 3x40kg, 1x45kg, 3x5x37.5kg
  
• Front Squats : 2x3x37.5kg, 4x3x57.5kg
  
• ^ FS Superset with 1 arm DB (strongman thing done with each arm)
  
• Close grip bench (Paused) 3x8x37.5kg
  
• ^ superset with Behind neck bb press
  
• ^ superset with DB Lat raises 3x12
  
• Stretch
  

 

Day 233 : Friday 10th April 2015

Week 2, Day 2 : Deadlifts

Weight : 66.64

Time : 30mins

• Speed Deadlifts : 2x5x60kg, 3x80kg, 4x3x100kg
  
• Deadlift : 2x5x120kg
  
• Pullups 4 sets to failure supserset lat pulldowns
  
• Stretch 10mins
  

 

Day 234 : Monday 13th April 2015

Week 2, Day 3 : Bench

Weight : 66.64

Time : 1hr10min

• 5 min treadmill warmup 
  
• Shoulder warmups
  
• Bench : 2x5xbar, 5x40kg, 3x45kg, 1x60kg, 1x67.5kg, 3x5x57.5kg
  
• Chin ups 4x6 (slow) 
  
• DB Bench 3x6x20kg
  
• Seated rows 3x15
  
• Triceps pushdowns 3x15
  
• ^ superset hammer curls 3x15
  
• ^ superset with Abs
  
• Stretch 20min
  

[maccaz]

 

Woodhill MTB this weekend was mean as, so many downhills.. getting better at them and didn't even crash this time!  8-) Also, my last week on night shifts, gonna be back to daylight as a project manager next week really looking forward to it! 

 

 

 

 

nice, what kind of stuff you working on ?

PM such a cruisy job i reckon, not too much thinking, plenty of opportunity to boss cunts round lol

 

im pm atm i wanna try make one of my contractors eat a spider web or something tell him if he doesnt hes sacked (not actually allowed to fire them but they dont know that)

[FellowshipOfTheRon]

nice, what kind of stuff you working on ?

PM such a cruisy job i reckon, not too much thinking, plenty of opportunity to boss cunts round lol

 

im pm atm i wanna try make one of my contractors eat a spider web or something tell him if he doesnt hes sacked (not actually allowed to fire them but they dont know that)

 

lmao i'll be junior guy for my 1st year dont think ill be bossing anyone as such. still have to study up for my prince2 certifications on the job.. it's IT project management not sure how much luck i'll have getting someone to eat spider webs thats random as maybe gyzzbrah would do that have you checked his diet thread? 

[FellowshipOfTheRon]

Day 235 : Tuesday 14th April 2015

Best squat session I ever had.. woke up with massive hip pain didn't even feel like going in to the gym. It seems to hurt way more colder the temperature is. Knees were off a bit too but knee sleeves take care of that crap. Started out with the bike warmup to get the whole body warm before training and what do you know, got that magical click on my right hip while I was doing some random warmup routine pointing my knees out with the feet locked in to the trainer pedals. Was a crazy loud click and straight away releived all my hip pain. Squatted with no pain whatsoever today and reached a way better depth with more vertical torso than i ever have. Partially this is also credit to the core specific / flexibility work I've added in but looking forward all around to future progress like this. 

 

 

Week 2, Day 4 : Squat

Weight : 66.56kg

Time : 1hr5min

• 12 min bike warmup (5.13km) 
  
• Squat 2x5x25kg, 5x45kg, 3x65kg, 1x75kg, 3x95kg, 3x5x85kg
  
• Leg press s/s Leg extension 3x20
  
• Stretch / foam roll 20mins
  

[maccaz]

lmao i'll be junior guy for my 1st year dont think ill be bossing anyone as such. still have to study up for my prince2 certifications on the job.. it's IT project management not sure how much luck i'll have getting someone to eat spider webs thats random as maybe gyzzbrah would do that have you checked his diet thread? 

haha yeah just talking shit.

mean, i gotta do prince2 sometime, try to get work to pay for it if you pass, a lot of places will

 

gyzz doesnt post diet i have a feeling he doesnt even lift anymore just posts random shit in his journal so people think he still lifts weights but in actual fact he stays in his bedroom drawing pictures of girls from school cut into pieces (cos they dont talk to him)

 

also stay safe on downhill mountain biking, my mate came off and broke both arms and had full arms casts both sides for like 2 months and his mum had to feed him wipe his ass etc fck that

[FellowshipOfTheRon]

haha yeah just talking shit.

mean, i gotta do prince2 sometime, try to get work to pay for it if you pass, a lot of places will

 

gyzz doesnt post diet i have a feeling he doesnt even lift anymore just posts random shit in his journal so people think he still lifts weights but in actual fact he stays in his bedroom drawing pictures of girls from school cut into pieces (cos they dont talk to him)

 

also stay safe on downhill mountain biking, my mate came off and broke both arms and had full arms casts both sides for like 2 months and his mum had to feed him wipe his ass etc fck that

 

yeah definitely heard that they'll pay for it if i pass but need to spend some time in the role before can get approvals for all that. 

 

will always try stay safe on those downhills ay, getting too old and scared for this shit lol enjoy the slight downhills or the stuff with technical turns and adventurous trails way more than worrying about flipping over and snapping all my shit up

[FellowshipOfTheRon]

Relevant to what maccaz said

 

that a pic of a girl hanging herself off a ceiling fan? disturbed mate!

[FellowshipOfTheRon]

OK been too long since I last wrote something on this log! Been getting all settled in to the new work environment. Wouldn't say I'm completely settled in yet (body still adjusting to the change in time from working nights to days suddenly) but going well! This project management stuff very fun, very fulfilling work but end up feeling fairly drained by the time I get home.  Can't rely on PWO either for 7pm workout or simply will not get any sleep.

 

Log for this weeks training - speed week over, next week 1RM testing!

 

Speed military press day didn't go according to plan lol. First time I really had that complete 'blacked out' feeling like I was gonna faint, and I think I did because on my 45kg set all I remember was bringing the weight down then suddenly everything went dark, weight was racked and I was leaning on the barbell, that could have been much worse glad didn't drop it on my head lol. After that I cut back the weight on the speed sets a bit and made sure I done some good breathing / seated rests in between sets.

Day 236 : Friday 17th April 2015

Week 3, Day 1 : OHP/ Front squats

Weight : -

Time : 1hr5min

• Bike 5min/ shoulder warmups
  
• Military press : 2x3x25kg, 3x35kg, 1x40kg, 1x45kg..
  
• Speed mil press : 8x3x30kg
  
• Front squat : 2x2x30kg, 2x50kg, 4x2x70kg
  
• Stretch
  

Simple deadlift session didn't have to use straps or anything today wrists good to go now. All these reps were grinds today but all good, it was meant to be 10 RPE anyway which it was.

Day 237 : Monday 20th April 2015

Week 3, Day 2 : Deadlifts

Weight : 66.72kg

Time : 40min

• Deadlifts : 2x5x60kg, 3x100kg, 3x5x120kg (10rpe)
  
• Pullups 4x6
  
• Hamstring curls 3x6
  
• Stretch
  

Felt like a boss on the bench the weights were completely in my control. Strength is not near where I want it to be but technique is getting closer to what it needs to be to support increasing weights in future. DB bench is where it gets messy for me, I might have to find a replacement for this because I find this tends to mess with the elbows and bicep tendons..

Day 238 : Wednesday 22nd April 2015

Week 3, Day 3 : Speed bench

Weight : 66.74kg

Time : 1hr6min

• Shoulder warmups
  
• Bench : 2x5x20kg, 8x40kg, 3x50kg, 1x60kg, 1x67.5kg
  
• Speed bench : 8x3x45kg
  
• DB bench 3x6x20kg (10rpe)
  
• Superset Hammer curls 3x12, Tricep push 3x15, abs
  
• Stretch
  

Best squat session I've had without a doubt. Was going to good depth, feeling really comfortable with that belt now even though it's not yet broken in and digging in like mad. Clicked the hips out nicely with the bike warmup before squats, wasn't bothered with any pains during the workout so just free to go hard on the squat. Next week my PR goal should be 135kg squat at least to get me to that double BW squat be a good way to end first 3rd of the year. Mistakenly done 125 easy as today because I miscounted what was supposed to be 115 (all mind games!), should be able to grind out 130+ given hip health still sweet for week 4.

Day 239 : Thursday 23rd April 2015

Week 3, Day 4 : Squats

Weight : 67.5kg

Time : 40min

• Bike 5mins warmup
  
• Squat 2x5x25kg, 5x45kg, 2x65kg, 1x85kg, 1x125kg (lol was supposed to be 115kg but ended up hitting my max, didn't even feel like max).
  
• Speed squat 4x3x70kg, 4x3x65kg (dropped because last set at 70 was not feeling explosive enough)
  
• Abs
  
• Stretch
  

[Pseudonym]

Good sessions, Mr Ron!

 

(And my apologies - I'd glanced at that pic Gyzz posted and just thought it was a drawing of the spider web you guys had been talking about. I didn't look at it sideways - I'd have removed it sooner if I had.)

[FellowshipOfTheRon]

Good sessions, Mr Ron!

 

(And my apologies - I'd glanced at that pic Gyzz posted and just thought it was a drawing of the spider web you guys had been talking about. I didn't look at it sideways - I'd have removed it sooner if I had.)

Thanks Pseudo that darn Gyzz and his nasty artworks lol!

 

 

Tuesday went in and PR'd on OHP which was pretty good, actually was expecting other way around PR on front squat and crap out on OHP again like the last few weeks but result was great.... Front squats were a flop, done so many warmup sets to try get my knees warmed up but they just weren't taking it. They kept grinding and clicking I just gave up. Next day knees hurt like f*k and today pretty sucky too. If better I'll do deadlift speed work tomorrow otherwise just skip that day and on to Bench max testing. Not really an injury more just the crap that seems to come out everything it gets cold outside.... could be worse i guess.

 

Day 240 : Tuesday 28th April 2015

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

Weight : 68.02kg

Time : -

• Shoulder warmups
• OHP to max : 2x5x25kg, 3x35kg, 1x45kg, 1x50kg (old pr), 1x52.5kg (new PR). Should have tried to do 55 but didn't wanna fail and 52.5 had major sticking point coming up off the 'rack' position
• OHP 1RM - 7.5 for 2x2 : 2x2x45kg
• Front squat to max (old 1RM 100kg) : 5x45kg, 3x52.5kg, 1x75kg (pain) ... approx 10 sets of 3x52.5kg before giving up knees just full of pain
• Close grip bench 3x8x30kg 6-7rpe
• Behind neck press
• Stretch

 

 

In other good news, weight is back up to 68kg. No idea about bodyfat% haven't assessed that in ages might take some progress pics at some point as I feel I'm leaner 68 than I was in before xmas but who knows.

 

I guess leading in to my first GPC comp in august, would be nice to be a lean 67.5 because just saw their stats posted on up FB today for that class I'm currently 5kg off from 3 lift record. Would be nice to compete and win but really first comp I won't be dieting or anything to get in to class so if it comes it comes and if it doesn't oh well, I'll just be as strong as I can be at the time.

 

Been tracking my weight fairly well I guess helps me keep an eye on things when it goes to crap so I can put more focus on eating.. I really need to do better on tracking my weight PRs of all types. Gonna have to start up graphs for next training cycle I think! Anyway, from graph below from October you can see my weights been all over the place. Started off floating low 64 then maintaining 67-68 for ages before dropping again but through the whole process my strength in all lifts only ever went up. Mostly through pattern / technique improvements I guess with maybe slightest touch of lean muscle gains lol.

 

 

edit ; there we go, strength tracking chart, yeah, i have no life lol.

[GyzzBrah]

Good sessions, Mr Ron!

 

(And my apologies - I'd glanced at that pic Gyzz posted and just thought it was a drawing of the spider web you guys had been talking about. I didn't look at it sideways - I'd have removed it sooner if I had.)

 

I drew it myself

[FellowshipOfTheRon]

Knees weren't crunching around today though strange 'hot' feeling in the right one somehow anyway it didn't hurt while deadlifting just walking so all good.  Gonna have weekends to rest up then bench 1rm testing Monday .. not expecting gains because think i did a pretty shitty job on bench this cycle but we'll see. Going by other peoples lifts in my weight class my bench is completely shit barely amateur quality but the squats and deadlifts getting up there closer to intermediate level. Today speed deadlifts all easy. Quick in and out the gym tonight.

 

Day 241 : Friday 1st May April 2015

Week 4, Day 2 : Speed deadlifts

Weight : 66.92kg

Time : 30 mins

• dynamic warmups
  
• Speed deadlift : 4x2x110kg, 4x2x100kg
  
• Light seated rows 6 rpe 3x10
  
• Abs / arms superset
  
• Stretch
  

[FellowshipOfTheRon]

holy shit been weeks since i logged something... can't wait to move to new place in some weeks now , set up home gym and stuff. lately been out of action initialy busy with work then joint issues. pains just walking down the stairs at times and other times i take my bike out go for a good ride and all is well. randomly waking up with crazy hip pains (can't blame squats or anything because not even doing those atm) and all kinds of annoying stuff. feeling niggles in the hamstrings and all, i guess i just need to wait for the temperature to go back up or something, when it's warm (like today) things are sweet, mostly.

[FellowshipOfTheRon]

been easing back in to things 1-2 session a week recently, yesterday i remembered that i had the same problem last yr and the yr before more or less in winter, why dont i just learn from the past lol.. checked the log and saw i was doing box squats and stuff to manage along with more extensive warmups on treadmill or bike so done that yesterday and things were better.

 

in weekend started out my first piece of lifting equipment for the upcoming indoor gym build. pair of olympic dumbells with 40kg oly plates on em so far. should be sweet addition to go along with the barbells stuff, fit on the heavier plates for farmers walks and all that stuff with ease of adjustability for heavier db rows or whatever.