Give me strength, or give me death!

[mike27]

200k dead is on my sights next also!!! :nod:

[samuelNZ]

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

Awesome dude! Good work with you training, you've been pumpin out some good numbers. Whens are you going to be fully converted to the darkside :twisted: ?

P.S - Your keeping me motivated too, gotta keep ahead of you

P.S number 2 - Just hit ya with the Kudos cannon :clap:

[Phedder]

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

Awesome dude! Good work with you training, you've been pumpin out some good numbers. Whens are you going to be fully converted to the darkside :twisted: ?

Cheers dude. I'll be converted when I can post a 1000lb+ total haha, wouldn't be far off atm. Honestly if there's another Otago club 3-lift in Dunedin next year I'll do it. Was one in March this year so I'm hoping they'll do it again next, and by then I hope I'll have a belt to use

P.S - Your keeping me motivated too, gotta keep ahead of you

Shouldn't be too hard mate, that insane jump you had a while ago gave you a bit of distance :nod:

P.S number 2 - Just hit ya with the Kudos cannon

8)

200k dead is on my sights next also!!! :nod:

The race is on think I've got a bit of a head start though :shifty:

[Shutupandsquat]

No straps on deads. 'cause if you strapped up you'd hit your 200 now haha

[Phedder]

No straps on deads. 'cause if you strapped up you'd hit your 200 now haha

That's easy because I don't own or use straps, grip has never been a problem for me. With enough of a rark up I think I could get it, but I don't want to think it, I want to know it.

[Shutupandsquat]

No straps on deads. 'cause if you strapped up you'd hit your 200 now haha

That's easy because I don't own or use straps, grip has never been a problem for me. With enough of a rark up I think I could get it, but I don't want to think it, I want to know it.

Hahahaha. My I had built my grip up and then I had a week off from the gym (probably because of a boil) and my grip weakened so I used straps while I brought it back up. I find they're a lot more beneficial for lat workouts to save your grip for deads or if you're doing deads first and your grip is already gone. But solid deads.

[Phedder]

The only thing that I notice my grip going on is heavy DB rows, but honestly my back and arms usually deteriorate about the same time as my grip anyway so don't see much point. I like to rely on as little equipment as possible to be honest, although I do feel a belt could be worth getting in the next few months.

[Phedder]

Week 3 day 3 - Bench

Elbows and upper back felt stiffer than usual so after my normal warm up I also did;

Face pulls

4x20xP5

SS

Tricep pulldowns

4x25xP5

Bench

lots x bar

10x50kg

5x60kg

5x80kg

3x90kg

6x97.5kg - PB

2x90kg - uber long pauses, one guy was about to help lift it off me on the 2nd rep because he thought I was stuck

3x5x80kg

2x10x60kg - ultra wide grip

DB bench rows - each arm

10x20kg

10x30kg

10x45kg - PB

10x40kg

Dips

10

8

7

Seated Cable rows

3x15xhalf stack

Finished with a giant set on the cable station using the ropes, consisting of Hammer Curls, Tricep Pulldowns, and Face Pulls. 3x15xP6. No rest between exercises, 1 min rest between sets. Yes, I was chasing the pump, and I caught it

[poos_n_wees]

Bench

lots x bar

10x50kg

5x60kg

5x80kg

3x90kg

6x97.5kg - PB

2x90kg - uber long pauses, one guy was about to help lift it off me on the 2nd rep because he thought I was stuck

3x5x80kg

2x10x60kg - ultra wide grip

Hahaha.. Nice to know there are peeps out there looking out for ya though aye?

Solid bench and rows :nod:

[Big john]

tripple digit bench coming your way :clap: :clap: :clap:

[Phedder]

tripple digit bench coming your way :clap: :clap: :clap:

It's been here for a while actually Triple digit for reps on the other hand has still eluded me, hoping to smash 100x5 when it comes up at the end of my next cycle.

[Phedder]

Went to Moana pools tonight and spent a lot of time in the spa. Bodies feeling much better, ready for plenty of squatting tomorrow

[Shutupandsquat]

Went to Moana pools tonight and spent a lot of time in the spa. Bodies feeling much better, ready for plenty of squatting tomorrow

I envy you. Haven't been in a spa in so long.

[Big john]

Went to Moana pools tonight and spent a lot of time in the spa. Bodies feeling much better, ready for plenty of squatting tomorrow

I envy you. Haven't been in a spa in so long.

Better if u have female company if u know what i mean :wink: :grin: ...anyway :pfft:

Bring on the bench mayhem 2mr :clap:

[Phedder]

Went to Moana pools tonight and spent a lot of time in the spa. Bodies feeling much better, ready for plenty of squatting tomorrow

I envy you. Haven't been in a spa in so long.

Better if u have female company if u know what i mean :wink: :grin: ...anyway :pfft:

Bring on the bench mayhem 2mr :clap:

Agreed, but we may have gotten some odd looks if it went any further than the shoulder rub

Squat mayhem brah, can't you read :think: :pfft:

[Big john]

I envy you. Haven't been in a spa in so long.

Better if u have female company if u know what i mean :wink: :grin: ...anyway :pfft:

Bring on the bench mayhem 2mr :clap:

Agreed, but we may have gotten some odd looks if it went any further than the shoulder rub

Squat mayhem brah, can't you read :think: :pfft:

LOLz Sorry phed! ...to much Benching warfare going on in the other journels i got muddled up!:pfft: :pfft: :grin:

[Phedder]

Week 3 day 4 - Squats

Warm ups, stretches etc.

Squats

lots x bar

2x5x60kg

5x80kg

5x100kg

3x115kg

3x125kg - PB

1x130kg

3x2x110kg

3x5x100kg

2x10x60kg

Leg press

4x15x3pps

lots of BW lunges and more stretching.

[Phedder]

Deload week so just did whatever I wanted for upper body really.

Chin ups

13

8

5

Overhead presses

10xbar

5x40kg

5x50kg

1x55kg

8x40kg

4x5x40kg

Chin ups

5x5 supersetted with the 40kg sets of overheads

Seated Cable rows

3x15xhalf stack

Incline DB presses

10x15

3x8x25kg

10x20kg

Face Pulls

5x15xP10 - PB

Supersetted with

Tricep pulldowns

5x10xP10

Cable curls

2x15xP10

Straight bar curls

3x10x30kg

[drizzt]

Chin ups

13

8

5

Sounds exactly like my chinups - knock a decent amount out in the first set, then it seems to halve each set after that

[Phedder]

Chin ups

13

8

5

Sounds exactly like my chinups - knock a decent amount out in the first set, then it seems to halve each set after that

Yeah it can be very frustrating, although I can always seem to get out at least 3. Even if I've just gone to failure on another back exercise, can still somehow pull out 3 or so chins :?

[Phedder]

No training the last 2 days because I was doing a clinical drug trial so didn't have any time. Was just for some skin cream stuff so nothing serious, but meant I had to drop all supps about 2 weeks ago (except PP) so started back up on DAA and Creatine today.

Deload week - Lower body

Front squats

10 x bar

8x40kg

2x5x60kg

3x80kg

1x90kg

1x95kg - PB

1x100kg - PB

3x80kg

8x60kg

Had trouble keeping the bar well racked over 90kg, just not confident enough I suppose. There's still a bit more there, but I'd be afraid of losing the bar.

Leg Press

15x3pps

2x10x4pps

10x5pps - PB

2x10x4pps

15x3pps

Static Lunges

3x16x20kg DBs in each hand

SS with BW static lunges 3x10

Suppose I shouldn't be hitting PBs on a deload week :shifty: but I hate not working legs and just wanted to avoid back squats, so a successful session :nod:

[Phedder]

Beautiful cloudless day, and yet it was 6 degrees in the flat at 2pm so had to get out and go somewhere. Headed to the gym for a bit of a muck around.

Triset;

Face pulls

15xP8

3x15xP10

Tricep Pulldowns

15xP8

3x15xP10

Chin ups

4x5

Did a bunch of single arm pushing and pulling movements from various angles on the cable machine, all focused on really using the core to stabilise through the movement. Would have done between 8-10 sets for each arm all between 10-15 reps. Another 20-25 reps of chins between these movements

Single arm flat DB press - each arm

10x15kg

10x20kg

Single arm DB military press - ankles together

10x12.5kg

10x15kg

Added a slight drive from the legs

3x20kg - getting a feel for the drive

5x25kg

Hanging leg raises

3x15

Quite enjoying trying some new movements this session, loved the single arm DB press. Will definitely be incorporating this more into training, can really feel the body fighting to stay rigid with the uneven weight distribution.

[Phedder]

Week 1 day 1 - Overheads

Chin ups

5x5 between warm ups for overheads

Overhead Press

8xbar

5x30kg

5x40kg

5x45kg

5x52.5kg

Push Press

1x60kg

3x1x70kg

Strict press

2x3x50kg

Close neutral grip chin ups

12

3x5 + 11kg chain

3.5 @ bw - didn't quite get all the way up on the 4th rep so held for a few seconds and slow negative.

Single arm DB military press

8x15kg

3x20kg

Add slight leg drive

5x25kg

5x22.5kg

5x20kg

8x15kg - strict again

Face Pulls

3x15xP10

[Big john]

face pulls are money for the middle back region...Nice work on the chins too!

[Phedder]

face pulls are money for the middle back region...Nice work on the chins too!

Yeah I've definitely fallen in love with them, my go to exercise when what I want is busy too... Like today haha.

Week 1 day 2 - Deadlifts

After my usual warm up the deadlift area was busy, so did a heap more lunges and leg swings for 5-10 min, area still busy so;

Face Pulls

3x20xP8

Pull ups

3x5

Deadlifts

2x5x60kg

5x60kg - cleaned

5x100kg

5x120kg

3x140kg

6x155kg

2x1x170kg - These singles weren't as quick as I'd hoped, but I wasn't resting much either.

5x100kg

Power cleans - No dip before the catch. When I usually dip I don't drive from the ankles enough, so figured If I avoided dipping I'd be forced to really drive from the ankles, and it worked. Next week ill up to 75kg or 80kg and include the dip and keep a strong ankle drive.

5x60kg

5x3x70kg

5x60kg

Another 10 minutes or so of stretching out.