half human/half machine - downloading training data...

[Android]

Your numbers going to be hard to beat Sept time - are you going RAW or RAW+ (unwrapped or wrapped knees on squats?).

Cheers Opti, I'll do RAW+ I like knee wraps for that mental gain it gives me.

Today was Legs.

I did Squats and nailed a 6-plater! f*ck yeah 260kg in the bag.

I warmed up with 2pps for 10 reps, then 3pps for 6, 4pps for 5, 5pps for 4, then 240kg single, 250kg single, then the big one...260kg. Great feeling!

That took me 45 mins at least.

Then did 2 sets of Good Mornings with 60kg and 15 rep sets.

Done, walked out feeling pretty good. Next Leg session will have to backed off to 240kg and some sets. Same principle I been doing with Bench...hit a !RM, then back off next couple of workouts and do some sets of 2-3 to then try a 1RM again.

[steak]

260 raw is tank bro :clap:

[Viking Power]

Strong squatting mate, well done 8)

[Android]

260 raw is tank bro :clap:

Cheers steak~!! Feels like t here's more to come but...slowly

Strong squatting mate, well done 8)

Thanks mate :pfft: That's the monkey off my back after failing 260 on my 3rd attempt last CBC comp

[HarryB]

What the? Damn strong squatting man, 260 is big. Faaaaarkkkkk why kick me while I'm dieting ANDROID whyyyyyyyyyyyyyyyyyy???? Have you no heart. (Yes life is a contest LOL)

[Android]

What the? Damn strong squatting man, 260 is big. Faaaaarkkkkk why kick me while I'm dieting ANDROID whyyyyyyyyyyyyyyyyyy???? Have you no heart. (Yes life is a contest LOL)

Hahahahaha

It's a hollow win when you're dieting and not at your strongest mate

But it's a win, f*ck yeah hahaha

[trainlikeafreak]

how has your overall leg development responded to this type of training mate? i guess with all the new strength once you get back into the norm of BB training they will take off with the heavier weight. any pics on their way?

[crazyfacials]

What the? Damn strong squatting man, 260 is big. Faaaaarkkkkk why kick me while I'm dieting ANDROID whyyyyyyyyyyyyyyyyyy???? Have you no heart. (Yes life is a contest LOL)

It's that post workout burger fuel he's eating, what animal do we Samoans get to eat for maximum strength gains?

[Android]

how has your overall leg development responded to this type of training mate? i guess with all the new strength once you get back into the norm of BB training they will take off with the heavier weight. any pics on their way?

I won't lie to you mate, my legs have been better...

[Android]

Had 2 days off, and into a Back workout today.

Just did 2 exercises, Deadlifts and Good Mornings.

I started on Deadlifts, 1pps and 2pps, 3pps, and 4pps I reset the first rep and then good touch and gos. At this weight I tried to keep my Shoulders back but it was difficult. I think my form here needs correction to take out the weak tings I do, and leaning shoulders forward is one of them imo.

Added 10kg each side and did 5 reps resetting each rep. Am changing my breathing to a deep breath while I am standing up, then going down, setting up, and lifting so was practicing this the whole way thru the warmups.

Went to 5pps and did 3 sets, 3 reps each. Resetting each time takes time but it felt good to do singles with a rest in between, felt like I was training my body to fire up for a single rep, rather than the usual "keep tight" for reps.

I like this style.

I added 10kg each side for 240kg but then didn't lift. Felt like I shouldn't need to do a single yet.

Next and last was Good Mornings. I did a set with 1pps then went to 100kg and shit I got a shock! I've been taking it easy on Good Mornings after Legs and Back workouts with 60kg lately. I nearly fell over (not quite) and so I had to bend my knees more to get under the bar and up. Did 3 sets of 6 reps and definitely not down too far. I gotta do more heavy Good Mornings.

Have abandoned the desire to go up to 125kg.

Am going to Sth China Seas next month for a holiday so there's an interruption in my food and training and I wanna look in good shape on the tropical beaches. Am 118kg and keen to stay at this until after I get back. Expecting to drop to 115kg or less and then build back up for the CAPO lifts.

[Android]

Shoulders today...2 exercises, 45 minutes

Seated barbell front press on the Smith machine first and I did the bar as a warmup and it was pretty light. Then 1pps for 12, 2pps for 8, 2.5pps for 6.

Then I did 2 sets with 3pps for 4 reps each. Same as last time except an extra rep and felt good.

So added 5kg each side for 130kg, and did a set of 2 reps. Stoked I am feeling and getting a little stronger each week.

Next was incline bench press and worked up to 3pps for a few tough reps.

That was it. Arms felt worked like the inside lower bicep. Felt like I had done some heavy benching so happy my Arms are getting worked as well.

I intend to do mostly presses from now on for Shoulders that will assist my raw strength in the Bench Press. Don't see how any lateral raises could possibly help with strength but will occasionally do a front or a rear exercise just in case they do. My main concern is to look after the weak parts of the Shoulder such as rotator cuff and take care of them.

So Incline bench will probably be done twice a week, once with Chest and once with Shoulders.

In my mind...if I can incline bench 160kg and shoulder press 140kg then a 200kg flat bench should be possible (if Arms can handle it).

[Android]

Today was just Triceps. Making sure they can lockout a heavy bench is what I'm after.

First up was close-grip bench and I did this under the Smith machine on a flat bench. Grip was just on the part of Olympic bar where it goes from smooth to knurled, so not super close and not Shoulder width either.

Warmed up the movement and got the alignment right with just the bar, felt pretty light so I stepped it up to 1pps. Then 2pps, 3pps, 3.5pps for 6 reps.

Then went for 4pps and got out 3 reps.

Stoked with a 160kg close grip bench under Smith machine.

Next up was skull crushers with e-z-curl bar. Just put 40kg straight on and repped out 10. Then added 10kg each side for 70kg and did a set of 6. Felt awkward without a spotter to get this weight up and over my head so I stopped there. Gym was quiet so no-one around to ask this time but once again happy with those weights.

That was all I was going to do but I couldn't feel any pump so I did cable pushdowns until that came, then switched to cable kickbacks. Walked out of the gym feeling big, feeling strong.

Arms now feel tired even Biceps are sore from the pressing (Chest-day, Shoulder-day, Triceps-day...presses everywhere). So I will take a rest tomorrow and hit Legs on Tuesday I think.

Strength-wise I am feeling like training and nutrition is spot on and will see a 20kg gain on all my lifts from the last CBC comp as I had hoped...730 total looks likely but would like to stretch for a 750 total cos my dead-lifting sucks at the mo and I need to find a way to bring it up.

At just under 120kg I still have abs and obliques visible and definitely not lacking any energy in the gym. I'll continue with K-OS as pre-workout, am finding have to take it about 20-30mins before workout otherwise you're still getting the Beta-alanine tingles as you walk out the gym. Needs time to work it's magic

[steak]

its looking pretty good for you at under 120 bro! ...and lean too :clap:

[Android]

its looking pretty good for you at under 120 bro! ...and lean too :clap:

Feels good mate, I think I can compete under 120 again!

[soundsgood]

Android = half human/half tank!

Will be interesting to see how you look once you start blasting!

[Optimass]

Android = half human/half tank!

Will be interesting to see how you look once you start blasting!

will need 2 cameras to take one back shot :nod:

[Android]

Haha cheers SG, cheers Opti.

We'll see what happens before I go on holiday in 3 weeks but I'll lose any gains I make over the 10 days in Sth China Seas...but that's life. Get back afterwards and got a month of prep before the CBC comp. Didn't plan this holiday very well around the PL stuff....or did I. Maybe that is my de-load week. :pfft:

Today was Legs but they still kinda ached from last weeks 1RM so I did Squats in the higher rep range than I am used to. Warmed up with the bar for 20. Then 1pps for 12, 2pps for 10, then with 3pps I did 3 working sets of 8. I felt like this was a high rep workout LOL. Each working set felt lighter it was more the cardio side I was lacking but still last reps on last set my Legs were getting tired.

Seems they've adapted to maxing out rather than repping out.

Next I did SLDL but my lower back pumped up so I only got 2 sets done, 1pps and then 2pps in the 12-15 rep range.

Didn't want this happening as it will affect my Back day and since my Deadlifts are worse than my Squats I stopped there.

Lastly did seated calf raises, did 5 working sets with 60kg and in the 8-12 rep range.

That was it for Legs....I know :shock:

Am surprised they were still aching in the Quads from last week I must have really pushed them hard I guess. Don't know how you PL guys can do 2 Leg workouts a week with some programs I need some hardening-up pills if anyone has them.

[Android]

Today was Chest workout.

I only got Bench done for Chest and then a heavy bicep exercise.

Benching was good tonight. Worked up through the plates and at 3pps stopped at 6, then went up to 160kg and got out 5. I did a single 4pps with no spotter.

Then grabbed Tom Terry to watch me doing a single 190kg. Ground it up without help over a couple of seconds, no pause.

Backed off to 160kg and short rest, could only get a single out my Arms were tired and lower bicep was feeling the heavy presses. Backed off to 3pps and got out 2 sets of 5 reps each with plenty of rest.

My Chest can handle more weight, my Arms are the limitation it feels like.

So next and last exercise was heavy cable curl concentrating on lower bicep so full stretch and not squeezing at the top for the peak. Went down the stack to just over half and got out 2 sets of 4 reps. Then they were poked so I did a forced set of 6 which was just negatives.

I know my Chest, Shoulders and Triceps are fine with the weight so will supplement heavy curls in lower bicep area to build up the strength here. Might be tendon strength but either way got to go heavy to make it stronger I think. It's this area that gets a deep ache and weakness after 180kg+ presses in the 1-2 rep range.

Will also back off on the heavy presses for at least 2 weeks, then last week before holiday do a 1RM week before the 10 day holiday.

Good day though, didn't need to do incline presses after last weekends 140kg Shoulder presses and today's tired Arms

[Android]

Forced rest day yesterday, beers all night work with commitments. My Leg DOMS are worse than normal but that's the price you pay for skipping regular protein meals.

Back today and I skipped going heavy on deadlifts. I didn't do them.

I did rack pulls, but didn't go heavy on them. Instead I did speed work off the rack. Worked up to 4pps and hands were feeling a bit ripped up and I was starting to lose the skin off my hard-earned calluses. So I backed it off to 3pps and did a few more sets of 6-8 reps fast off the bottom which was well below the knee by 5-6 inches.

Lat pulldowns next and I did these laying back quite a bit. Was trying to hit the centre back. Tried a seated row machine after that and it was unstable so I tried another BTS seated row machine. Average.

Dumbbell rows next and just used 50kg for a couple of sets. Then backed off to 30kg for another 3 sets in the 12-15 rep range. Pump felt good and lower Back didn't feel poked which was good. I wanted to give myself a break from heavy Deadlifts this week and hopefully next week to see what that achieves later when I try heavy again. Got no idea tbh

Was reviewing my shape change since starting this PL'ng fad 6 months ago. Am happy with how it's built my lower body and would give all credit to the below parallel Squatting. I've done plenty of workouts this last 6 months with just Squats and SLDL/ Good Mornings....no Leg Extensions or Leg Curls in sight.

I would say since I don't give Shoulder and Arms as much attention that they've compacted down a bit but Chest has popped out more than before, and..well I can't see my Back so don't know if it's helped so will get someone to take pics for me and then compare.

[steak]

this PL'ng fad 6 months ago. Am happy with how it's built my lower body

so you should be..swole bro :clap:

[Android]

cheers steak,

Had weekend off all training my Shoulder is hurting from doing nothing at all. I went to sleep fine and woke up with it sore and suspect my hard matress is to blame. Just used this matress in the last 2 weeks and since then my Shoulders hurt if I sleep on my side....I think because Shoulder doesn't sink into matress and my whole weight goes on it.... i know, pity me :-|

ANother thign I did was see where my gains are at.

I've put on 52kg since starting nearly 14 years ago. Of those 52kg exactly half have been as a Natty and half as Enhanced.

I got up to 102kg as a Natty but from 76-84kg was enhanced.

Can't read into it too much but interesting from my point of view. The hardest gains have been the enhanced ones in terms of keeping the gains. Below 102kg keeping them was relatively easy.

[Android]

Had a Shrug/Shoulder and Bicep workout today. All day my rotator cuff has annoyed me so I did no presses of front delts and wasn't affected by it at all. I took BSc K-OS which seems to be lasting me forever, and a 1,000mg paracetamol in the form of Lemsip to dull any lactic acid. Worked a treat.

Did shrugs to kick it off. I don't do Traps with Shoulders but wanted a non-invasive way to warm up my Shoulders and with Shrugs they get squeezed so all good. Was a seated shrug and repped it out in the 15 rep range until I got a pump on.

Rear delts next on reverse pec deck next, average weight.

Then seated incline dumbbell curls. 15kg, 20kg, 25kg then a 30kg set for 6 reps. Grip was somewhere between both styles (between hammer and palm-facing forward grips). Stoked with this as incline is harder at the bottom of the movement and 30kg is respectable for me.

Finished off with seated upright curls with 20kg for 12 rep sets and to pump up the biceps and then grabbed the 12kg dumbbell for some concentration curls.

Next did dumbbell side raises, 15kg first, then 20kg, then 25kg dumbbells. Was stoked with this as well I got out a solid 7 reps with good tight form but was too tired after to try more sets.

Lastly, cable curls one arm at a time until total muscle failure. That is rep out until fail, switch arms do the same. Switch arms go to failure, switch again, fail...and slowly the reps go down. Then I was doing singles for about a minute. A single, switch arms, a single, switch arms again...until I couldn't do a single curl.

Then I leaned forward against the wall and did upright presses to pump up the arms more. Rested a little and did more forced reps to failure, then lastly more wall presses.

Left the gym totally jacked up in the Biceps, good workout today and didn't aggravate anything.

[Android]

Legs today and just spent under an hour in the Squat rack.

Started with Squats and 1pps. Used a stance slightly less wide than normal and pushed knees outward. Felt tight and strong.

2pps easy enough, 3pps same. 4pps I put the belt on and did 6 reps.

Then strap knees for 5pps and got out 3 reps.

Loaded up 240kg and no spotter got out a single rep. Unstrapped knees and a few minutes later did another 1-repper.

It felt exceptionally good that I could feel confident enough to Squat without a spotter at this weight, my previous best comp weight.

I stripped off the plates down to 4pps and did a set of box of Squats. Box is quite high so this works the tear-drop really.

Then stripped off down to 3pps and did a set of ass below the ground Squats (yeah they're possible if you believe they are LOL). Anyway they were lower than I ever have the need to do.

Then stripped off down to 2pps and did a set of Front Squats. Balance was a little off after the bar spent most of the session on my Back but all good.

Stripped off to 1pps and did a set of Good Mornings.

Then I added 20kg for another set of GMs and then a 100kg set to finish off my workout.

Good time in the Squat rack today!

[Optimass]

^^ machine :nod:

[Android]

^^ machine :nod:

Trying bro, trying.

I'll be up on the 11th and/or 12th August mate if you're around I'll txt you and we can hook up for a train