AVERAGE to SAVAGE

[OnlyHuman]

W2 D5 

 

Bench 100 for as many as I could.... today it was 17 reps

 

BB row 70 x 8 x 3 sets

 

Lat pull down 60 x 10 x 3 sets

 

Side laterals 3 sets

 

EZ bar curls 3 sets

 

DB flies 3 sets

 

 

 

 

Good session. Two days off from the gym did good for my body. So did the celebratory pancake / bacon and Ice cream I managed to scoff down after my girlfriend's first powerlifting comp.  At 55 kg she squatted  a 100 - benched 60 - and deadlifted 135 with room to spare in all 3 lifts. So many proud feelzzz as a coach/man-friend I had.... but now I will have to get strong or I will be making sandwiches for the rest of my life in this relationship. 

[maccaz]

W2 D5

Bench 100 for as many as I could.... today it was 17 reps

BB row 70 x 8 x 3 sets

Lat pull down 60 x 10 x 3 sets

Side laterals 3 sets

EZ bar curls 3 sets

DB flies 3 sets

Good session. Two days off from the gym did good for my body. So did the celebratory pancake / bacon and Ice cream I managed to scoff down after my girlfriend's first powerlifting comp. At 55 kg she squatted a 100 - benched 60 - and deadlifted 135 with room to spare in all 3 lifts. So many proud feelzzz as a coach/man-friend I had.... but now I will have to get strong or I will be making sandwiches for the rest of my life in this relationship.

Mean bro, imo its just as good a feeling seeing someone you've helped coach or whatever do well, hit pbs, etc as it is getting them yourself. Good feeling of accomplishment

[OnlyHuman]

Cheers Maccaz, it certainly is  :yes:

[OnlyHuman]

W3 D1

 

Squats 137.5 x 6 x 3 sets 

 

Deadlift 157.5 x 3 x 2 sets 

 

Front squats 100 x 5 x 3 sets 

 

 

 

Ok session. I didn't push my self on the deadlifts too much. The lowerback conditioning seems to be coming along... still it has a long way to go before I am happy with it. I just pottered around on the moderate side of things today with the pulls.

[OnlyHuman]

W3 D2 

 

 

Bench 107.5 x 6 x 3 sets 

 

BB row 90 x 6 x 3 sets 

 

Lat pull down 72 x 6 x 3 sets 

 

Side laterals 3 sets ...

Push ups 2 sets ...

 

 

Nice session. Had a day off yesterday (apart off fucking around with some sumo pulls)  and I felt better for it. The sumos felt ok, it can sometimes irritate my knee... might play with it tomorrow and see what I can work up to for about 8 reps. 

[OnlyHuman]

W3 D3 

 

 

Squats 140 x 6 

 

Summo 160 x 8 

 

 

Summo felt ok. I have to be precise with my set up to avoid torsion around my knee (torsion being the original source of injury to begin with). 

[OnlyHuman]

W3 D4

 

Bench 110 x 6 x 3 sets

 

BB row 80 - 90 - 80 x 6

 

Lat pull down 72 x 6 x 3 sets 

 

Lateral raises 3 sets ...

 

 

 

Hard session, but managed. I had to do a night shift over the last two evening and my performance/recovery always suffers. day time sleep < night time sleep. Such is life... I do the best till I know better, than I will do better. 

[OnlyHuman]

I decided  to reset my training cycle. Things were going excellent, however I think I need a bit more of a base building before I max out on squats and bench. I have some obvious weaknesses that I like to patch up a bit. At this stage I am unsure if I max out on my deadlifts at the end of this training cycle or not. I will just wait and see how I feel about it closer to the time. 

 

The current training cycle will be 7 weeks including a slight de-load than maxing out. Likely to take a week off following it... 

 

 

A2S W1 D1 

 

 

Squats 6s x 4r @ 132

 

RDL 3s x 10r @ 100

 

V-squats 3 x 10 @ 100

 

Summo deadlifts 3 x10 @ 100

 

 

Great session. I ended up squatting with my heels elevated again (squat shoes). I wasn't able to do this for about a year or so....  since my knee injury. Knees managed to hold up, if anything the RDL irritated them more than anything. I am considering to going back to wearing squat shoes for my squats. I feel my positioning, drive out of the bottom position is much better.  

 

 

Eating wise I will try to make better choices for the next short while. Won't count calories / macros ... just try to make better choices   :think:

[OnlyHuman]

A2S W1 D2

 

Bench 6s x 4r @ 105

 

Incline DB press 3 sets of 10 @ 31

 

DB front and side raises 3 x 8 reps @ 6-8-8

 

Lat PD 4 x 8 reps @ 72

 

EZ bar curl 3 x 10 reps @ 30 

 

 

Good session despite only getting "daytime" sleep. 

Happy, feeling positive...

[OnlyHuman]

A2S W1 D3

 

 

Conventional deadlift 145 x 2 x 6 sets EMOM

 

Front squats 100 x 10 x 3 sets 

 

Leg curls 3 x 10 @ stack 

 

Hip thrusts 3 x 10 @ 100 

 

BB rows 3 x 8 @ 80

 

 

Great session. Focus was on speed for the conventionals, had them moving pretty fast. Felt good. 

[OnlyHuman]

A2S  W1 D4

 

 

Incline bench 3 x 3 @ 80 than 3 x 3 @ 90 

 

Close grip bench press 8 @ 90 - 95 - 100 

 

DB fly 4 sets of 10 @ 12.5s

 

Chest supported Hammer strength row 3 sets of 10 ...

 

DB hammer curls 3 x 10 ... 

 

 

Really good session. I felt pretty strong and it seemed as I had a lot of energy / recovered well. Possibly due to the 9 hours sleep I managed to have last night as well as the pretty good food choices  :think:  regardless .... happy with the first week of training. I better make some gainz during this7 weeks or so.... my girlfriend started her new program as well and she be maxing out one week following me. I really don't want to be the weaker sex in the relationship  :pfft:  :smackbottom:

[OnlyHuman]

A2S W2 D1 

 

 

Squats 140 x 5 x 6 sets 

 

RDL 100 x 12 x 3 sets 

 

Hack squats 4 sets of 6 - 12 reps (Trained at a different gym, so recording the weights is "meaning" less. Some sets were very hard pushed me to the limit.) 

 

Summo pulls 110 x 10 x 3 sets 

 

Light standing leg curls 3 sets .... 

 

 

Very good session. I had a few days off from the gym but maintained good discipline with my food choices. Also had a nice big sleep last night, 9 hours worth or so.

My warm ups felt really good thus I bumped the weights up slightly higher than my program calls for on the squats. I didn't struggle at all, I think it was the right call. 

 

I trained at a different gym and while it is not Powerhouse Wellington...  I enjoyed it. I found it to be a nice balance of "Roughness / basics and civilisation."   Might go back for a few more session. 

[OnlyHuman]

A2S W2 D2 

 

 

Bench:  5 x 5 @ 105 than...10 reps @ 105

 

 

 

Lo-incline: DB press 8 reps @ 35-37-40-42

 

 

DB front raise: 3 x 10 @ 10 - 10 - 7 

 

Lat pull downs: 4 sets of 10 @ 70

 

DB hammer curls: 3 sets of 10 @ 15

 

 

Trained at the new gym. Really enjoying it so far. I was literary the only person there for half of my workout. 

Happy with the session. On my warm ups I was second guessing my self but once I got to my work sets things turned around and ended up with a really good session. 

 

My tracking number says my squat shoes arrived at work today  :gunfire:

[Pseudonym]

I was literary the only person there for half of my workout. 

Well, I'm sold!

[OnlyHuman]

Here they are  :jive:

[OnlyHuman]

A2S  W2 D3

 

 

Speed pulls 145 x 2 x 8 sets 

 

 

Front squats 120 x 10 x 3 sets Volume/Rep PB

 

 

Banded kneeling squats 3 sets of 10 - 15 

 

 

Leg curls 3 sets ...

 

 

Run out of time for rows. Will do tomorrow.

 

 

 

 

Great session, feeling pumped about my front squat PB. I genuinely thought I will struggle on the FS but I managed them really really well.  :grin:

 

I tried my new squat shoes... loved them. 

[OnlyHuman]

A2S W2 D4 

 

 

Incline bench press 90 x 4 x 7 sets 

 

Close grip BP 100 x 8 x 3 sets 

 

DB flies 15 x 8 x 4 sets 

 

Hammer strength chest supported rows 3 sets of 12 ...

 

EZ bar curls 3 sets of 10 

 

 

 

Very good session. Inclines felt pretty good and despite the volume increase on the inclines I managed to hit what I needed on the CGBP.  Happy feelzzzz.... 

[OnlyHuman]

Me vs the girlfriend  :think:  :madman:  :boohoo:

 

That feel when you are the bitch in the relationship... 

[tyreguy]

Whats the plan?

[OnlyHuman]

Whats the plan?

 

 

I have my training planned, and laid out. Focusing on squats and bench right now but further down the line I will pay more attention to deadlifts. Just try to follow the plan as close as I can (instead of program hopping) , build momentum and make some progress. One thing I learned from watching my girlfriend approaching her training that consistency rules in the long term. She is like "clock work" when it comes to training, eating and sleeping. Makes the right decisions for the right reasons. Each successful session, meals prepared, rest etc ... builds on each other for the desired outcome.

 

I am happy to see her succeed  :yes:  I just use this as motivation really. I only got back into strength training because I realised how much i missed it when I was watching her compete. I always liked the positive atmosphere / buzz that the platform and the great peeps you meet at comps gives you. 

[tyreguy]

Yea spose its cool both you and the missus both on the same level far as training goes, good motivation all that keep each other honest.

[OnlyHuman]

A2S  (W/3) D/1 

 

 

I ended up bringing the session one day forward. I work every 2nd sunday, didn't feel like training 5 am in the morning. 

 

 

Squats 140 x 6 x 6 

 

 

RDL 120 x 8 x 3 sets 

 

 

Hack squats 3 sets of 8 (medium effort) 

 

 

Summo 120 x 8 x 3 sets 

 

 

Great session. I played around with feet position a little. I felt way stronger with a narrow foot position so I will be using that for a while .... until I feel stronger in a different position I guess. Really happy with the way these sessions turning out. 

 

 

Trying to keep a lid on eating / make good choices food wise. I been doing really good for most of the time .... than my mum's care package showed up.... with I kid you not 5 kg worth of candy and chocolate. "Here son, have some diabetus!"  :snooty:

[OnlyHuman]

A2S

 

 

Bench 110 x 6 than 105 for 5 sets of 6 reps

 

 

Low-incline DBBP 3 x 8 @40

 

 

Front DB raises 3 x 10 @ 7-10-10

 

 

LPD 4 sets of 10 @ 70

 

 

DB hammer curls 3 sets of 10 

 

 

 

Happy with the 110 x 6 on the bench, even if it wasn't easy. 

Struggled on the lock out on quite a few reps, this is a first time ever for me. 

[OnlyHuman]

A2S W3 D3

 

 

Dead-lift 150 x 3 x 6 sets EMOM 

 

Front squats 130 x 8 x 2 sets  :dancing:  than 1 set of 3 

 

Leg curls 3 sets of 10 reps 

 

 

Banded kneeling squats 3 sets of 10 @ 90 

 

 

Run out of time ... no rows.

 

 

Good session. Very pleased with the 2 sets of 8 @ 130 on my FS. Life time PB.

On the third set I felt like my back going to snap in half so I did not push it too much, I was spent by than anyways. It felt like my right QL or obliques were giving out (more like QL I think). Today was good buzz, the new gym atmosphere seem to help perhaps.

[OnlyHuman]

A2S W3 D4 

 

 

Incline BP 90 x 5 x 6 sets 

 

 

Close grip BP 100 x 6 x 4 sets 

 

 

DB flies 4 sets of 12 @ 15 

 

 

Chest supported T-bar rows 6 sets of 10 - 15 reps 

 

 

DB curls .... 3 sets 

 

 

 

Ok session. Inclines felt good. CGBP not so much.

Woke up with dry/funny throat and blocked sinuses.... the plague about to strike me down.