A fagit lifts - Texass baby!

[Spacebound]

Upper Body,

 

BB Bench

75 x3

80 x1

85 x1

 

Pause Bench

72.5 x5 x5 x5

 

DB row

40 x8

42 x6

44 x6

32 x10

 

OHP

45 x8

50 x6

52.5 x6

55 x5 (supposed to 6)

 

Lat Pull down

110 x8

120 x6 x6 (2sets)

 

DB Bench

24 x8

28 x8

30 x5 (supposed to be 6 again)

 

Machine Curls

3sets

 

 

Bench was shit, was hoping for atleast a double. Coming to the pointy end now, might max out on deads and squats on friday then deload next week. Probably going to start 531 after that.

[Terrymundo]

city fiddy nelson aye. I train there too. 

[AZIDE]

city fiddy nelson aye. I train there too. 

have you seen and stalked him though? i remember going to that gym, heart racing (from clen), to spend a precious hour training chest and arms with you. seems like only yesterday yet it was almost 1.5 years ago.

[Spacebound]

city fiddy nelson aye. I train there too. 

 

 

Ive probably seen you round, as long as youre at the tahuna one, i train anytime during the day depending on study.

 

 

 

city fiddy nelson aye. I train there too. 

have you seen and stalked him though? i remember going to that gym, heart racing (from clen), to spend a precious hour training chest and arms with you. seems like only yesterday yet it was almost 1.5 years ago.

 

That's a better love story than twilight.

What clen?? Isnt everyone at City natty........ 

Or is everyone on gear.........

 

[Terrymundo]

 

 

 

city fiddy nelson aye. I train there too. 

have you seen and stalked him though? i remember going to that gym, heart racing (from clen), to spend a precious hour training chest and arms with you. seems like only yesterday yet it was almost 1.5 years ago.

I still remember what you wore, your skin bronzed (melonantanontan 2) your hair long flowing........no homo

[Terrymundo]

 

city fiddy nelson aye. I train there too. 

 

 

Ive probably seen you round, as long as youre at the tahuna one, i train anytime during the day depending on study.

 

 

 

 

city fiddy nelson aye. I train there too. 

have you seen and stalked him though? i remember going to that gym, heart racing (from clen), to spend a precious hour training chest and arms with you. seems like only yesterday yet it was almost 1.5 years ago.

 

That's a better love story than twilight.

What clen?? Isnt everyone at City natty........ 

Or is everyone on gear.........

 

im the fat guy with skinny arms that only does curls. 

 

everyone at cityfit is on gear.........except me

[Spacebound]

Will be mirin' those natty aesthetics.

 

Today was 1 rep max day aka a trip to snap city (not srs)

 

BB Squats

100 x1

110 x1

115 x1 

 

Deadlifts

140 x3

150 x2

160 x1

170 x1

 

BB Bench

80 x1

82.5 x1

85 x1

87.5 x0

 

 

The 170 deadlift was so slow, i have video but its not a pretty lift. 115 squat was probably just as slow as the deadlift. Wasnt suprised about the bench result, was pretty exausted by the time i went for the attempt.

Will be deloading next week then onto 531. My plan for this is to do 4 days on 1 day off. If i use my actual max's the first cycle looks pretty damn easy. Wondering if i should enter my max's a tad higher but un decided. Still need to do more research on the assistance exercises to find out sets and reps. 

 

 

[ohjoshua]

I would recommend not entering your maxes higher for your first cycle.

[Leeroid]

You do AMRAP on the last set so you will probably be hitting 12+ reps on 5+ week, 10+ reps on 3+ week and 8+ reps on 1+ week on your initial cycle. At least it was like that for me. It was fun and allowed me to set some rep PRs.

 

Think of it as high rep BB training, it will get heavier soon enough.

[Spacebound]

Done some research etc, and looks like its the best idea to start light as you guys say too. Hopefully will stay on this program for a year or so. Looking foward to them GAINZ.

Havent figured what accessories which i will do yet but will probably be something like this

 

Squats 531
Front Squats 5reps x3 then (next session) 3reps(+5kg) x5
Leg Curls 3x 8-12
Leg Extension 3x 8-12

Bench 531
DB Row 4 x6-12
Incline bench (DB??) 4x 8-10
Vertical Pull (pull up or pull downs) 3x 8-12
Chest Flys 3 x 10-12

Deadlifts 531
Deficit Deads 5x5
Stiff Leg Deads 4x8

OHP 531
Close Grip Bench 4x 5-8
Side Raises 3 x8-10
Bicep Curls 3/4 x8-10
Face Pulls 3x 8-12

 

From what ive read accessories arent to important. So im thinking there might be a bit much volume in there but its all subject to change at the moment.

Let me know what you think.

 

 

 

 

Also here is the video of the max's i hit on Saturday.

 

Inb4 i wear the same shit every workout haha

[Spacebound]

Today was good day, chill as deload session.

 

Legs

BB Squats

40 x8

50 x8

60 x6

65 x6

70 x6 x6 (2sets)

 

Front Squats

40 x6

50 x6 x6 (2sets)

55 x6

 

Leg Curls

3sets

 

Leg Extension

3sets x10reps

 

Calf Raises

3sets x15reps

 

BW 82kg

 

Relaxed session, felt good as f*ck. Everything was smooth and easy. Looks like quite a bit of volume now i look back on it but wasnt taxing at all. 

Havent really been tracking macros for the past few days, but deit hasnt been to bad. Now im off to make some bacon and egg burittos and get fat.

[Spacebound]

Deload Chest

 

BB Bench

40 x6

50 x6

55 x6

60 x6

 

DB Row

20 x8

24 x10

26 x8 x10 (2sets)

 

Incline BB

40 x10 x10 x10

 

Lat pull downs

70 x10

80 x10 x10 (2sets)

 

Pec Dec

3 sets x12reps

 

 

Easy workout, pretty fast too. Will probably not do incline BB in the future, felt average but maybe its just a lack of weight.

[Leeroid]

Are you bulking?

[Spacebound]

Are you bulking?

 

 

Not really, I'm pretty happy with my weight. Eating around maintence level. Want to get stronger rather than bigger. 

By no means cutting, put it this way, my goals are to get stronger and not put on any fat.

[Leeroid]

Get bigger you faggot. You're skinny as f*ck and you're not going to get any stronger at the same weight

And stop dropping the bar when you finish your deadlift.. hate cunts that do that. It's always the weak ones that do it too

[Spacebound]

Get bigger you faggot. You're skinny as f*ck and you're not going to get any stronger at the same weight

And stop dropping the bar when you finish your deadlift.. hate cunts that do that. It's always the weak ones that do it too

 

 

Fair point but guys skinner than me are almost twice as strong, like maxx chewning. I see you're point cause my lean body mass would be f*ck all.

Is there any actual benefit in not dropping the bar, aside from appeasing the gods? 

Note: i am the weak one

[fng]

Every movement has a positve and negative to it, so buy dropping it you are only doing half the exercise. You could compare it to doing a squat starting on the saftey rails and only pushing up.

 

[Leeroid]

Maxx Chewning looks like a runt. But yeah I just googled him and his strength is ok. 190/125/260ish @ 75? His deadlift is good but his squat and bench are average in the world of powerlifting. There are several junior u74 lifters in NZ that squat and bench more than him. That being said, his deadlift isn't outstanding either. That Andrew guy in the south island is pulling about 250 @78, Jamie King did 270ish @ 80kg and some other guy did 250 @ 76kg at the NZPF raw nationals last year.

Maxx is impressive no doubt being that skinny and strong. But I can tell you that his strength is being limited by his lack of muscle mass and if he were to put on 15kgs and fill out to 90kgs which is where he really should be for his height, he could be a world class deadlifter. There's 2 guys in the 93 class in the upcoming world champs with nominated deadlifts of 350kg.

Max is 178cm and 75kgs whereas if you were to look at the top u74 lifters at Worlds, none of them are taller than 165cms. That's because no matter how lean/muscular you get, the taller you are, the more your skeletal structure takes up the weight. Most lifters in the u83s are under 174cms or so but then you've got Brett Gibbs who's 168cm or so and he has to really watch his diet to stay in his weight class. He's moving up to the 93s next year too.

It's the u93s where you'll find most of the guys that are around Max's height. Andrey Belyaev (405 deadlift at 105kg) is under 170cm yet lifts in the 105s. Dan Green is 174cms and weighs about 110.

So yeah if you wanna reach your full strength potential you've got to fill out. You don't look like a manlet, I'm guessing you're about 6ft? I'm only 172cms

[Leeroid]

Regarding the deadlift, the eccentric portion of the deadlift isn't really important imo so you're not really missing out on anything. But letting go of the bar just looks like a really faggoty thing to do to me. And if you ever compete in powerlifting, you have to keep your hands on the bar until it's back on the ground.

[Spacebound]

 

Yeah i do realise most of this, but my intention isnt to be 100kg+ and be world class. Max is definitely limited by lack of muscle but he's just one of the guys i follow as he isnt to bad to watch.

I suppose i really do need to keep on a steady bulk to 90kg atleast, im just concerned about body fat getting out of hand. Im almost 6ft, 5"11, so still skinny as f*ck.

 

I never used to throw/drop the bar on the ground, but on the triples, doubles and singles i just got lazy really. Besides thats what pete rubish does and hes the fucking man haha (not at all comparing myself to him though.) 

Heres's a video if you're interested. It got me motivated as f*ck, and he just cracks me up.

 

 

[Leeroid]

Pete no longer throws the bar down lol. His parents might kick him out if he does. He posted a vid on FB recently 260 for 12 reps back in the basement. He's pretty crackup though, proud of him for being a fellow natty warrior.

[jimmybro1]

Pete no longer throws the bar down lol. His parents might kick him out if he does. He posted a vid on FB recently 260 for 12 reps back in the basement. He's pretty crackup though, proud of him for being a fellow natty warrior.

He is natty now apparently.... 

[Spacebound]

 

Pete no longer throws the bar down lol. His parents might kick him out if he does. He posted a vid on FB recently 260 for 12 reps back in the basement. He's pretty crackup though, proud of him for being a fellow natty warrior.

He is natty now apparently.... 

 

He has said he came off, but was losing strength and shit so went back onto 250mg test a week. (this was a week ago) but maybe he has come fully off.......In saying that havent watched the video you post as im in lecture.

The guy is a beast regardless.

[Spacebound]

Deload, Deadlifts

 

Deads 

60 x6

80 x6

100 x6

105 x6

110 x6

 

Front Squats

40 x6

50 x6

55 x6

 

Stiff Leg Deads

60 x8 x8 x8

 

Leg Curls

100 x10 x10 x10

 

Calf Raises

3 sets of 15

 

 

Deads were gentle on the way down, but explosive as f*ck on the way up.(well as fast as i can pull with decent form, used double overhand for all the sets too.

Didnt do deficit, thinking that might be to much for one work out. Might alternate deficit deads and stiff legs each cycle. But i dont know yet.

[mothebro]

Buzzy how similar our stats are bro, I bulked up a bit too quickly though and am sitting around 85kg with a bit too much fat IMO. 

What program you going on next? I've just finished two cycles of the Candito program and made some awesome gains, I'm still bloody weak though .