A fagit lifts - Texass baby!

[Spacebound]

Lower/Intensity (setsxreps)

 

 

Squats

100 1x3

110 1x1

120 1x1

130 1x1

137.5 1x5 rpe10 PR

130 1x5 rpe9

 

Block Pulls (5x3 working sets)

140 1x3

150 1x1

160 1x1

170 3x3

175 2x3

 

 

Making gains, slowly haha. Just gotta keep eating. Feel kinda lean in the mornings (lol m8 you are like 16-18% u fat fuk) but feels good, but then i eat and feel bloated for the rest of the day.

[Spacebound]

upper/intensity (setsxreps)

 

 

CG Bench

70 1x3

80 1x1

87.5 1x5 rpe9 PR

85 1x5 rpe9

 

Latpull downs

110 2x10

100 1x10

 

Incline DB

32 3x7

 

Facepulls

2x20

 

Chest Flies

1x15

 

 

 

Real happy with bench, last time i had to do the same weight and reps but with comp grip i failed on the 5th rep. The chest flies at the end gave me crazy pump, felt good. 

[Spacebound]

lower/volume (setsxreps)

 

 

Squats

100 1x3

110 1x1

120 1x1

125 5x5

 

Deadlifts

140 1x3

150 1x1

160 1x1

167.5 1x5 PR

 

Leg Extensions

135 1x12

150 1x12

165 1x12

180 1x12

 

 

Bw 80.6 (after playing battleships in the morning)

 

 

Really happy with training today, squats went really well, had more left which is a good sign. Also PR on deadlifts, again probably had more left. My lockout has definitely gotten much stronger since using block pulls every week, the sticking point is now the floor. Will continue to use block pulls for probably another month or so, just going as far as i can with them and making my lock out strong as f*ck. Then will switch to deficit pulls for a decent amount of time. 

 

Also have footage of squats, so ill put that up sometime, footage from the meet is still on my brothers phone, so still waiting on that but will get it up eventually.

[Spacebound]

Upper/Volume (setsxreps)

 

 

Bench

70 1x3

80 1x1

85 4x5 rpe9

 

DB Rows

42 3x8

 

OHP

52.5 5x5 rpe10

 

Bicep Curls

14 1x8

18 4x7

 

Tricep Rope

2x20

 

Lateral Raise

2x25

 

bw 81.4

 

 

Right shoulder isnt feeling great, have this weird pain in it. Was pretty much fine for bench, only was a little sore on the last inch of the ROM and was 100% fine for OHP and lateral raises. Hopefully it comes fine soon. Also steak with a ton of pepper fukn yummy

[Pseudonym]

Also have footage of squats, so ill put that up sometime, footage from the meet is still on my brothers phone, so still waiting on that but will get it up eventually.

Do. I'd like to see it.

[Spacebound]

here it is lol, better late than never, edited it last night

 

 

 

 

 

Do. I'd like to see it.

 

see above

[maccaz]

mean bro!!

smart attempt choices nothing looked too hard/unrealistic

[Spacebound]

Lower/Recovery, (setsxreps)

 

 

Squats

100 1x1 (3-5second pause)

110 1x1 (3-5second pause)

97.5 6x2 speed

 

Hamstring Curls

120 3x12

 

 

 

 

mean bro!!

smart attempt choices nothing looked too hard/unrealistic

 

Thanks bro, yeah i wanted all my first attempts to be easy seeing it was my first comp so it was a big confidence booster and didnt wana bomb out.

[Spacebound]

Upper/Recovery (setsxreps)

 

 

CG Bench, speed 2ct pause

70 1x3

80 1x1

72.5 6x3

 

Lat Pulldown

120 4x8

110 1x8

 

DB Incline 

34 4x5 (rep/set PR i think)

 

Facepulls

3x20

 

Pec Dec

1x15 

 

 

Got a crazy pump from the last 2/3 exercises and after the workout in half natty lighting i was look joocy, step out of lighting, looking like a dyel skinny marshmallow again. Also got the last set of speed bench on video so will edit that will some of mondays squats. 

[Pseudonym]

Nice video! Strong deads, mate!

[Realtalk]

I just watched your vid. 9/9, well done bro. Good lifts, you have set a good platform to work off now and beat those lifts at the next comp you do.

[Spacebound]

Nice video! Strong deads, mate!

 

Thanks Pseudonym, still playing catch up with the other boys though

 

I just watched your vid. 9/9, well done bro. Good lifts, you have set a good platform to work off now and beat those lifts at the next comp you do.

 

Cheers bro, thats the plan, compete next year and hopefully will have made some decent progress 

[Spacebound]

Lower/Intensity (setsxreps)

 

 

Squats

100 1x3

110 1x1

120 1x1

130 1x1

140 2x3 PR rpe9

135 1x5

 

Block Pulls

140 1x3

160 1x1

170 1x3

172.5 1x3

175 3x3

 

 

BW 80.6

 

 

Brutal session today, first time repping 3plates on squats. Block pulls beat me down after, not sure if sore lower back is good sore or bad sore. Think its good. Got some sets of squats and block pulls on video so if anyone wants to comment on form feel free.

 

Will probably upload the weeks worth of footage tomorrow after i get some bench on camera if i can.

[Realtalk]

I have a sore lower back when I dead and squat but it's only sore for the workout, it's muscle pump. The next day it's fine and its other parts that are sore.

Yep I'll watch the video when you put it up

[Spacebound]

I have a sore lower back when I dead and squat but it's only sore for the workout, it's muscle pump. The next day it's fine and its other parts that are sore.

Yep I'll watch the video when you put it up

 

Will be good to get your feed back, i know my form isnt perfect. I find it impossible to pull with a completely straight back

[Spacebound]

Upper/Intensity (setsxreps)

 

 

Bench

70 1x3

80 1x1

90 5x3 rpe9

 

DB Row

44 4x5

 

OHP

50 1x1

55 1x1

60 2x3

55 1x5

 

Bicep Curls

12 1x12

16 1x10

18 4x8

 

Cable Rope extension

2x20

 

Lateral Raise Cable

2x25

 

 

bw 80.6

 

 

Been struggling to hit calories lately, been usually hitting around maintenance. So for lunch today just ate a large cheese pizza from dominoes and a taraua protein hit, f*ck health lol, should be about 1400kcals. Got some solid numbers in training today, 90 on the bench and 60 OHP both for reps. 

 

Video of random clips from this weeks training, feel free to critique etc, especially on the block pulls. 

 

 

[Spacebound]

Lower/Volume (setsxreps)

 

 

Squats

100 1x3

110 1x1

120 1x1

127.5 5x5 rpe9.5

 

Deadlifts

140 1x3

150 1x1

160 1x1

170 1x5 PR rpe9.5

162.5 1x5 

 

Leg Extension

135 1x12

150 1x12

165 1x12

180 1x12

 

 

Dead. Felt bloated when training today, not a good feel. Also lacked a bit on sleep lastnight, went to bed around 11pm got up at 5am, really need to get to sleep before 10pm

[Spacebound]

Upper/Volume (setsxreps)

 

 

CG Bench

70 1x3

80 1x1

82.5 5x5 rpe9.5

 

Lat Pulldown

100 4x12

 

DB Incline

30 3x9

 

Facepulls

2x20

 

Chestflies

1x12

 

 

exhausted. writing this in my sleep

[Spacebound]

Lower/Recovery (setsxreps)

 

 

Squats

100 1x1 3sec pause

110 1x1 3sec pause

115 1x1 3sec pause

100 6x2 speed

 

Hamstring Curls

120 3x12

 

 

been really busy this week, and its taking its toll on recovery/eating.

[Spacebound]

Upper/Recovery

 

 

Bench

70 1x3

80 3x8 rpe9.5 last rep each set paused

 

DB Row

44 3x6

 

OHP

45 3x6

 

Bicep Curls

12 1x12

16 1x8

18 4x8

 

Tricep Rope

2x20

 

Lateral Raise cable

2x25

 

 

 

depending on how the next two days go, i might take a deload next week, feeling pretty beat down

[Spacebound]

Lower/Intensity

 

 

Squats

100 1x3

112.5 1x1

122.5 1x1

132.5 1x1

142.5 2x3 rpe10

135 1x3 rpe10

 

 

idk just left the gym, shoulder was really sore while squatting and just feel like shit cbf training. probably wont go tomorrow either idk.

[maccaz]

 

 

idk just left the gym, shoulder was really sore while squatting and just feel like shit cbf training. probably wont go tomorrow either idk.

u sound like my least favorite indian dickhead

haha jk bro normal to have a shit session iv had heaps over time, next time will be better

[Pseudonym]

Yep, it happens. Often I find if I have a really shit session, it's actually the start of coming down with a cold or something. I can still tell something's up even if there are no other symptoms yet.

 

Of course, there are also the times where I just cbf. :shifty:

[Spacebound]

ill try to get my shit together and get back to training. I think i really did injure my shoulder, i cant put on a t-shirt without being in a ton of pain. Might take a week off the gym, get into the physio asap and see whats happened.

 

Thinking about also looking for a new program, which isnt 6days a week, as its to much at the moment with everything else i have to deal with around work and study. Thinking of trying the powerlifting to win programs. But will have to wait to shoulder gets better first. 

[Spacebound]

Doc reckoned i sprained my rotator cuff, so just having the week off lifting. Will get back into next saturday or monday