Give me strength, or give me death!

[Phedder]

Week 1 day 3 - Bench

Bench

lots x bar

8x60kg

5x70kg

5x80kg

5x90kg - Supposed to be AMRAP but held back for some doubles.

3x2x100kg - PB for volume, only done 1 set of doubles before. Really pleased with these, good pauses on each rep and good bar speed too :grin:

5x90kg

5x80kg

Close Neutral grip chin ups

3@bw

8+11kg chain PB - Glad I've found that chain, can never be bothered with the weight belt etc but chain goes over my shoulders nice and quick

5+chain

5+chain

5@BW

Incline DB press

10x20kg

2x10x25kg

Flat chest supported BB row

10x50kg

8x70kg

2x10x60kg

Pull ups

3x3

SS with

Face Pulls

3x15xP8

[Phedder]

Week 1 day 4 - Squats

Squats

lots x bar

2x8x60kg

5x80kg

5x90kg

5x105kg

5x115kg - Just hit prescribed reps as I wanted a few singles

2x1x125kg

5x5x100kg - Brought my grip in a tad from here, pinkies inside the rings. Helped me keep my elbows forward and chest up, I like it :nod:

2x8x80kg

2x10x60kg

Lots of lunges and more stretching.

Really happy with how this session went, form felt solid the entire time, and I was shockingly energetic for roughly 4 hours sleep :?

[OnlyHuman]

Bench is coming along nicely

Good on you.

[Phedder]

Bench is coming along nicely

Good on you.

Cheers :grin: Really looking forward to going for max reps of 100kg 2 weeks from now.

[Phedder]

More squats :grin:

Squats

lots x bar

2x8x60kg

5x80kg

5x100kg

2x115kg

1x125kg

1x130kg

3x120kg

3x5x100kg

Single arm DB military press

8x17.5kg

5x20kg

3x25kg

1x30kg with slight leg drive

Hanging leg raises

3x10

Incline sit ups

2x20

Used the sit up bench to do some ghetto glute ham raises... :shock:

2x5 negatives

Squats felt great, legs were still sore from friday but didn't notice them at all when under the bar. Actually got a vid of the 125kg but can't seem to get it from my phone onto the laptop, will hopefully sort this in the next few days. However I'm pleased with how it all looks :nod:

[deepmen15]

3x2x100kg - PB for volume, only done 1 set of doubles before. Really pleased with these, good pauses on each rep and g

Getting stronger on the bench :clap: ...nice!!! with squats do you squat deep or parallel???? Just curious 8)

[Phedder]

3x2x100kg - PB for volume, only done 1 set of doubles before. Really pleased with these, good pauses on each rep and g

Getting stronger on the bench :clap: ...nice!!! with squats do you squat deep or parallel???? Just curious 8)

Thanks, confident 110kg will go up easy enough when I attempt it. Heavy singles and doubles etc are to ipf depth, crease of the hip below the top of the knee. Lighter sets like the 100s I go a bit deeper, probably just from descending a bit quicker haha.

[samuelNZ]

You'll smash 110 bro.

The whole time you've been squatting and deading, you've not been using a belt?

[Phedder]

You'll smash 110 bro.

The whole time you've been squatting and deading, you've not been using a belt?

Thanks man. Na, I've never had access to a decent belt so never used one except for one session a CBC. I do plan on getting one eventually, but the funds aren't being kind haha. The uni gym has the kind that are padded at the back and taper in at the front so I don't even bother with them. I'd also like to hit a 160 squat and 200 dead without a belt, then see where using one can take me

[Phedder]

A very rushed session today, first day back into classes.

week 2 day 1 - Overheads

Overhead press

10xbar

5x30kg

5x40kg

3x45kg

3x50kg

7x55kg - PB

2x60kg - PB

Push Press

2x70kg

5x60kg

Strict again

5x3x50kg

Chin ups - did a set after every overhead set

12

13x5

Was only in the gym about 25-30 minutes, pretty much no rest between sets.

[Phedder]

Re-o week is a bastard...Bugger all sleep and hangovers don't lead to the best training sessions Will be all good next week onwards though once things have calmed down.

Yesterdays deadlift session;

Deadlifts

10x60kg

2x5x60kg - cleaned

5x100kg

3x130kg

3x145kg

3x165kg

Power cleans

3x5x60kg

Todays Bench session

Bench

lots x bar

10x40kg

8x60kg

5x80kg

3x85kg

3x90kg

7x95kg - PB didn't expect that, the 85 and 90 felt heavy as, then 95 just kept going up

2x100kg - long pauses

Close Grip bench

3x5x80kg

Chin ups

5

5+11kg chain drop set 3 bodyweight

5+ chain + 2 bw

5+ chain + 1.5 bw

3

Face Pulls

3x15xP9

Seated Cable Rows

3x10

[samuelNZ]

Damn, you've been hitting some good rep PBs lately..

[Phedder]

Week 3 day 1 - overheads

Overhead press

lots x bar

5x30kg

5x40kg

5x50kg

3x52.5kg

4x57.5kg

5x1x60kg

Squats

3x5x60kg

3x100kg

Chin ups

8? x 5 reps

Single arm military press - no rest here, just swapping arms and going again

8x15kg

5x25kg

5x22.5kg

5x20kg

Banged up my knee over the weekend, bit bruised and swollen and not taking kindly to squatting. Will try again tomorrow after a much more extensive warm up. Put a downer on the whole session really, better come right soon.

[Phedder]

Week 3 day 2 - Deadlifts

Deadlifts

10x60kg

5x60kg - cleaned

5x100kg

5x130kg

3x150kg

3x175kg - PB

3x2x140kg - speed reps

Power Cleans

3x5x70kg

5x60kg

Squats

2x8x60kg

5x80kg

3x100kg

1x110kg

1x120kg

3x100kg

5x60kg

Knee feeling a bit better today but still giving me trouble. Doesn't feel unsafe so hoping by friday I'll be able to get a lot more done.

A big group of mates and I had bought some coupons for a weekend partying in Queenstown and finally decided on the weekend of the 6th and 7th of August as that also coincides with my flatmates 21st. So knowing that I won't be doing the Smolov base cycle until after that, otherwise it'll fall right in the middle. Instead I'll continue with another cycle of 5/3/1 but keep squatting 3 times a week to prepare for smolov base.

[Phedder]

Week 3 day 3 - Bench

Bench

lots x bar

10x40kg

5x60kg

5x80kg

3x90kg

5x100kg - PB Had been hoping for 5, 5th was a real grind.

1x110kg - PB paused. Thought I'd just give it a go, went up slow but smooth. Stoked to get a new 1RM after pretty much going to failure at 100 and then with bugger all rest. 115 is there for the taking with a dedicated warm up.

5x90kg

20x60kg

Chin ups

5 +15kg

2x5 +10kg

5 @BW

Incline DB press

10x20kg

2x10x22.5kg

Face Pulls

3x15x3/4stack (different cable station than I usually use)

Dips

2x10

Chin ups

2x5

[olympia]

Good strength gains Phed well done . :clap:

[crazyfacials]

good job on the bench dude we're about the same strength (not sure if you wana hear that :pfft: )

[Phedder]

Good strength gains Phed well done . :clap:

Thanks. They're slow, but at least they're steady

good job on the bench dude we're about the same strength (not sure if you wana hear that :pfft: )

Haha I'm happy where I'm at, but want to go plenty further

[samuelNZ]

5x100kg - PB

NOICEEE :clap:

1x110kg - PB paused

STRONG LIKE TRACTOR \:D/

115 is there for the taking

Oh no you didnt.. You cannot catch me that fast! :shock:

Haha! All joking aside, awesome PBs bro. Keep up the hard work.

[Phedder]

Oh no you didnt.. You cannot catch me that fast! :shock:

Why not? You passed me that fast At least I stand a chance of holding on with bench. Squat and dead are long gone haha, especially if my knee won't start cooperating again :?

[Shutupandsquat]

Rest the leg and let it rehab. It isn't a muscle so working it out isn't going to repair it.

[Phedder]

Rest the leg and let it rehab. It isn't a muscle so working it out isn't going to repair it.

It's the patella tendon that's giving me the most grief. Walking downhill (luckily I live up a big hill :roll: ) and keeping it bent and motionless for too long is what has been resulting in the most pain. Doing unweighted leg extensions while sitting on the couch has helped keep it feeling alright. Tomorrow I'll likely just do some high rep low weight leg extensions and then do some RDLs and GMs. Might give squatting a go and see how it feels, but keep it low volume. Definitely won't push it too far, but don't want to back right off either.

[Shutupandsquat]

Bandaged in and seen a doctor or whatever the profession would be?

[Phedder]

Talked to a mate studying physio. It's honestly not that bad, still fully functioning etc. Just a bit sore in certain situations, more of an inconvenience than anything

[samuelNZ]

Could be the exact same problem I'm having at the moment bro. The Doc said that because my quads are too tight they're putting a lot of pressure on my patella and patella tendon, causes it to be inflamed and sore when bending. Any kind of banging on the spot just below the knee cap is pretty painful and walking can be too. Squatting is pretty damn painful.

Best thing I've found so far its anti inflams, keeping the knees warm with either light wraps or neoprene sleeves and giving the quads some big stretches out. Should pass quite quickly as I don't think its too major. I've had it come and go about 3 times now as I'm pretty damn useless at keeping up regular stretching.

This is, if its the same problem as mine.

Hope this helps, and good luck with recovery. Your training has been going bloody good mate and your steadily progressing so well done.