Give me strength, or give me death!

[Phedder]

Week 4 day 3. Deloading so skipped doing flat BB bench all together. Fair bit of exercises but nothing was too taxing, no where near failure on any set etc.

Flat DB bench

15x15kg

10x25kg

3x5x35kg

DB bench rows

3x10x35kg

Chin ups

10

3x5

Incline BB bench - never actually used this before, and never again. Whoever designed the seat for this deserves to be shot.

10xbar

10x40kg

5x60kg

2x8x60kg

Supersetted the sets at 60kg with another 3x5 chin ups

Face pulls

15xP5

3x15xP7

CG bench press

3x10x60kg

Rear delt fly machine

2x15x??

Another 3-4 sets of 5 reps of chin ups during those exercises.

Also did 5 sets or so of various curls, figured I was due for my quick monthly gun session

[VanillaGorilla]

Incline BB bench - never actually used this before, and never again. Whoever designed the seat for this deserves to be shot.

Hahaha such a shit design aye. I cross my feet and rest my heel on the pin :pfft:

[Phedder]

Incline BB bench - never actually used this before, and never again. Whoever designed the seat for this deserves to be shot.

Hahaha such a shit design aye. I cross my feet and rest my heel on the pin :pfft:

I'll definitely be sticking to dumbbells for incline work now :?

[Phedder]

Week 4 day 4 - Legs

Decided I wanted to try zercher squats for the first time today, they feel like a really good lift. Amazing how deep I could get and stay completely upright, very cool.

Zercher squats

lots x bar

10x40kg

3x5x60kg - still very snappy but a tad painful on the arms

2x5x80kg - wrapped my hoodie around the bar, much less painful and a good weight I think. Second set I actually deloaded the bar on the pins at the bottom and exploded up from a dead stop.

5x60kg

Front squats

10x40kg

5x60kg

3x3x80kg - couldn't get the bar to sit right, got uncomfortable really quick

10x60kg

Leg press

20x2pps

15x3pps

3x10x4pps - Dropset

10x3pps

15x2pps

1 set of 20 lunges with 10kg DBs

5 mins or so of ab stuff.

[Phedder]

Have taken the last few days off for health reasons, but made it in today for a quick upper session and should see to the legs on Sat, then start my next 5/3/1 cycle again on Monday.

Face pulls

4x20xP5

Bench press

lots x bar

10x60kg

5x80kg

3x90kg

3x95kg - oops only meant to do 2

4x2x95kg - all reps paused.

2x5x85kg

20x60kg

Seated cable row

4 sets of 15 reps going up a plate every set.

Chin ups

4x5

SS with

Face pulls 4x15xP5

I think I'm a tad addicted to face pulls at the mo :shifty: whenever something else is busy or I'm not sure what to do, I'll go do some face pulls

[rimma]

I think I'm a tad addicted to face pulls at the mo :shifty: whenever something else is busy or I'm not sure what to do, I'll go do some face pulls

Your shoulders will probably thank you for it :pfft: I started doing these recently theyre the biz!

[Phedder]

I think I'm a tad addicted to face pulls at the mo :shifty: whenever something else is busy or I'm not sure what to do, I'll go do some face pulls

Your shoulders will probably thank you for it :pfft: I started doing these recently theyre the biz!

Hope so :grin:

[Phedder]

Legs

lots of stretching and light warm up stuff

Squats

lots x bar

10x60kg - called it quits, hip was pinching a bit and barely hitting depth, lots more stretching and rolling/massage this week then.

Zercher squats

2x10x40kg

10x60kg

3x3x80kg

5x60kg

Leg press

15x3pps

10x4pps

9x5pps - failed on the 10th, slipped up the seat a bit and put me in an awkward position.

2x10x4pps

2x10x3pps

20x3pps

Ran out of time to do anymore.

[Phedder]

Week 1 day 1&2 Overheads and Deadlifts.

Overhead press

10xbar

8x30kg

5x40kg

5x45kg

7x50kg

3x60kg - first strict, last 2 push pressed.

Deadlifts

10x60kg

5x60kg - cleaned

5x100kg

5x130kg

5x150kg - only did prescribed reps as wanted to go heavier

2x170kg - PB Never done more than singles with 170.

Power Cleans

4x5x60kg

Face pulls

15xP6

3x15xP8

Did 30 or so chin ups throughout as well.

[mike27]

2x170 dead! good stuff :nod:

my 1rm is 160 for dead. some work to catch up

[Phedder]

Cheers mike, hoping to knock off 200 before sept/oct.

Week 1 day 3 - Bench

Face pulls

2x30xP4

Bench - Completely forgot about it when leaving the flat but the shirt I was wearing is very slick on the bench so leg drive was extremely minimised, which made me even happier with my performance on the two top sets :nod:

lots x bar

10x40kg

8x60kg

5x70kg

5x80kg

10x87.5kg - PB Got a very light spot on the 11th, possibly could have grinded through without it.

2x100kg -PB only intended to do a single, very long pause. Bar flew up so went for another again with a decent pause and went up pretty well too, stoked :grin: Think I'd be able to knock off 110 in the next few weeks getting decent leg drive and warming up to it properly.

2x5x85kg

5x5x80kg

2x10x60kg

8x60kg - wasn't going to make 10

Seated cable rows

4x15xhalf stack

Face pulls

1x15xP7

3x15xP9

[Phedder]

Week 1 day 4 - squats

Squats

lots x bar

10x50kg

2x5x70kg

5x90kg

5x105kg - even these felt harder than they should have

5x115kg - barely got the 5th, not happy with that performance at all :banging: drop sets after this.

3x100kg

8x80kg

10x60kg

Leg press

15x2pps

15x3pps

5x10x4pps

15x3pps

various ab crap.

[Phedder]

Week 2 day 1 - overheads

Chin ups

10

10

8

6

5

5

Overhead press

10xbar

5x30kg

5x40kg

3x45kg

3x50kg

5x52.5kg -PB

Push presses

3x60kg

5x50kg

Face pulls

15x35

3x10x45

Dips

3x10

Did another 35 chins randomly through training.

Finished with 3 sets each of supersetting bis and tris using cables. Made me feel dirty :pfft:

[Phedder]

Week day 2 day 2 - Deads

Was just one of those days today, nothing felt quite right.

Pull ups 3x5

Deadlifts

10x60kg

5x60kg - cleaned

5x100kg

3x120kg

3x140kg

3x160kg - Got prescribed reps, but honestly I was aiming for 6. Only getting half target reps = :cry:

5x100kg

Squats - have been having a little trouble with my hip lately, very minor but still noticeable when getting below parallel so played around with foot and bar positioning a tad.

2x5x60kg

10x75kg

5x95kg - Had brought my usual stance in a tad and felt much better, but not quite as strong. We'll see how Friday goes :shifty:

10x60kg

Called it there, no energy, no motivation, exams, blegh.

[samuelNZ]

Hows your training going mate? Got exams coming up soon too, makes it a bit tough eh?

Numbers are looking good, wheres your body weight at?

[Phedder]

Training's going alright all things considered I suppose. I'm 2 down 2 to go on the exam front, unfortunately it's the hardest and most important 2 left to go haha. Prep for yours coming along well?

Bodyweight's hovering just over 94 this week, will chuck up some pics in a few weeks once I'm consistently in the 95-96 range. Good to see you're settling back into a training routine again :nod:

[Phedder]

Week 2 day 3 - Bench

Bench

Lots x bar

8x60kg

5x70kg

3x80kg

3x85kg

9x92.5kg - PB Wasn't expecting this, felt heavy from the get go but just kept repping. Pleasant surprise.

2x95kg

3x90kg

3x5x80kg

3x10x60kg

Face Pulls

6x15xP9

Supersetted with

Seated Cable Rows

5x10xhalf stack

40 press ups for shits n giggles.

[poos_n_wees]

Bench

Lots x bar

8x60kg

5x70kg

3x80kg

3x85kg

9x92.5kg - PB Wasn't expecting this, felt heavy from the get go but just kept repping. Pleasant surprise.

2x95kg

3x90kg

3x5x80kg

3x10x60kg

Awesome work Mr Phedder 8)

[samuelNZ]

Phedder

Moderator

YEAHHHHH BUDDDY!! :clap: :clap: :clap: :clap: :clap:

[Phedder]

Phedder

Moderator

YEAHHHHH BUDDDY!! :clap: :clap: :clap: :clap: :clap:

Cheers bud :grin:

Week 2 day 4 - Squats, just squats. The slightly closer stance feels much better on my hip and keeps my torso a bit more upright with good depth too, I'm liking it.

Back Squats

lots x bar

10x60kg

5x80kg

3x100kg

3x110kg

4x120kg - PB

2x5x100kg

2x10x80kg

Front squats

5x5x60kg

Back squats

2x15x60kg

[hhhh1]

.

[Phedder]

what are you studying at uni?

Thought the username was a dead giveaway :shifty: I'm studying PE mate, Bachelor of Physical Education, or BPhed - Most people refer to us as Phedders

Are you studying down here too?

[Phedder]

Week 3 day 1 - Overheads

Overhead Press

10xbar

5x30kg

5x40kg

5x45kg

3x50kg

3x55kg

2x1x60kg

4x3x50kg

Chin ups

4x5 - supersetted with the last 4 sets of overheads.

Face Pulls

3x15xP7

Supersetted with another 3x5 chins

Decline close grip bench - Never done this before. Quite like it, but the decline bench we have puts you in a very awkward position for unracking.

lotsxbar

10x40kg

10x60kg

2x8x70kg

10x60kg

Seated Cable Rows

3x15xhalf stack

[hhhh1]

.

[Phedder]

Pretty average? Screw doing a degree you don't like, makes it so much harder.

Week 3 day 2 - Deadlifts

Deadlifts

10x60kg

5x60kg - cleaned

5x100kg

5x130kg

3x150kg

2x170kg - decided I wanted to try for a new max so instead of repping out just made sure I got prescribed reps + 1 to stay ahead of prog.

1x190kg - PB \:D/ Bit of a grind but didn't stall anywhere, smooth but slow really.

3x140kg

Cleans

5x60kg

2x3x70kg

5x60kg

Called it there. Will knock off the 200 after another cycle or two of training.