Give me strength, or give me death!

[Shutupandsquat]

:pfft: They were posting up links to some time of death calculator, guess my journal title showed up in some searches :-s

The leg's fine, old news. Current issue is my left rhomboids or lower trap. Up until today it seemed to be recovering well, but must have slept funny again last night and had been aching all day. Did all sorts of stretching and warm ups but never quite got to the point I'd have been confident heading to the gym. Will definitely do something tomorrow. Not being able to squat is driving me nuts though, from at least 4x a week to nothing is messing with my head :x

These injuries must link to this death calculator loljk. But that's shit with the rhomboid. Just do unweighted squats of OVER 9000

Funnily enough that's pretty much what I did yesterday, squatted for about 30 min while watching TV

Hahaha. Gotta do whatever. Sitting parallel to the ground with no support is HARD!

[Phedder]

These injuries must link to this death calculator loljk. But that's shit with the rhomboid. Just do unweighted squats of OVER 9000

Funnily enough that's pretty much what I did yesterday, squatted for about 30 min while watching TV

Hahaha. Gotta do whatever. Sitting parallel to the ground with no support is HARD!

Should have clarified, I was squatting up and down for 30 min or so. Screw holding a 30 minute isometric! :shock:

[Shutupandsquat]

Funnily enough that's pretty much what I did yesterday, squatted for about 30 min while watching TV

Hahaha. Gotta do whatever. Sitting parallel to the ground with no support is HARD!

Should have clarified, I was squatting up and down for 30 min or so. Screw holding a 30 minute isometric! :shock:

I had to do it for kapa haka a couple years ago. Complete bullshit.

[OnlyHuman]

Found with back exercises that there was no pain if I lightly retracted my scapula, but as soon as I tried to squeeze them together it hurt. Will head in tomorrow for a lower session, should be able to manage some light front squats and deadlifts.

Get it checked out Phed. Could be something minor that just need an adjustment. Get it fixed and forget about it... Than smash some numbers on the front squats :wink:

[Phedder]

Found with back exercises that there was no pain if I lightly retracted my scapula, but as soon as I tried to squeeze them together it hurt. Will head in tomorrow for a lower session, should be able to manage some light front squats and deadlifts.

Get it checked out Phed. Could be something minor that just need an adjustment. Get it fixed and forget about it... Than smash some numbers on the front squats :wink:

It is feeling better every day, got a quick look over from a physio student mate and it's most likely just a strain. If it's still a real issue next week I'll definitely go and get a professional opinion, I don't want anything ruining my tramp :naughty:

[Phedder]

Felt great today! Finally a semi decent session. Gym was ridiculously busy though so a bit of random crap between what I planned on doing too.

After my warm up I tested my rack position with the pre-loaded barbells.

Front squats

10x30kg

10x40kg....And now to wait for a power rack to free up :roll:

Close grip Bench

15x50kg

3x5x70kg - speed reps

15x50kg

Front squats

5x60kg

3x70kg

1x80kg

1x90kg

1x100kg - Felt great but didn't want to push too far too soon.

2x3x90kg

2x5x60kg

Back squat attempts

3x60kg - Still not at all comfortable with weight across it.

Speed Deadlifts

5x60kg

3x100kg

5x3x120kg - Would have liked to have gone to 140kg but I could feel the strain ever so slightly at this weight so played it safe.

5x100kg

Then just got some more blood into the upper back...

Hammer strength high row

5x10

Face Pulls

5x15

[Phedder]

5 min jog to field

5x sprint the length (100% effort, buggered :shock: ), walk back, do 10 push ups and repeat.

15-20min jog.

[Phedder]

92kg on the dot.

Face Pulls

3x15xP10

Overhead press

10xbar

5x40kg

3x50kg

1x60kg

1x70kg- push pressed

2x1x60kg - after first 2 sets of fronts

Front squats

2x3x60kg

2x70kg

1x80kg

1x90kg

1x100kg

1x110kg

3x90kg - singlet + sweaty shoulders = slippery :pfft:

5x90kg - grabbed some chalk, so much easier!

Seated DB press

10x10kg

8x15kg

4x5x20kg - Explode up, slowly lower to shoulders, pause, repeat.

Standing 1 arm DB press

3x20kg

2x25kg

1x27.5kg

5x20kg

1 arm DB rows - Haven't done these in ages! Love 'em.

10x20kg

10x30kg

2x10x40kg

Lateral raises

3x10x8kg

Finished off with some high rep curls, tricep push downs and face pulls. 60-70 reps of each, non-stop repping just switching exercises.

Then...

Home for a massive refeed! been reasonably low carb for a while, the last 2-3 days even more so. Had my shake + massive handful of raisins, and then 4 massive sandwiches made with 400g chicken breast cut into strips, 300g ham, 8 slices of freyas, 1 large avocado and 1 large tomato, and garlic + feta dressing. Washed down with 750ml of Raro. Took me about an hour to get it all down

Pics;

Approx cals & macros (entire PWO feed: shake, sandwiches, and raro)

Protein: 210g

Carbs: 240g

Fats: 45g

Calories: 2205

Flat mates going to shout me dinner, most likely KFC. Will probably be a regular zinger burger combo with an extra chicken fillet and reg banana krusher for the drink.

Protein: 55g

Carbs: 127g

Fats: 41g

Calories: 1097

Only just finished those sandwiches 20 mins ago, KFC's gonna be hard to fit in :oops:

[mike27]

nice ironing table/dinner table :nod: :clap:

[Phedder]

nice ironing table/dinner table :nod: :clap:

Yeah...The flat's a mess and that was the only clean spot I could fit two plates next to each other for a pic

I failed slightly at KFC, couldn't quite finish all my chips :oops:

But given the smoothie I have to break the fast, which would have been approx 900 cals today, a tad over 4000 calories in 7 hours isn't too shabby :grin:

[Phedder]

92kg flat again but looking way better than I was Saturday before the refeed.

Going to try jump back into the routine now, so today was FSQ/Press.

Chin ups - while waiting for the rack

3x5

Front squats

5x60kg

3x70kg

1x80kg

1x90kg

1x100kg

1x110kg

5x90kg

3x90kg

Bench press

8x60kg

5x70kg

3x80kg

1x90kg

1x100kg

2x105kg

2x3x95kg

Close grip

2x10x60kg

Face Pulls

4x15

SS

Tricep Pressdowns

3x10

Quick paced session, wanted to get in and out as I have an exam tomorrow. Heading to the races straight after my exam too, so will attempt some back squats on Wed and definitely plenty of pulling.

[I Declare War]

Dare you to try a 10 x 10 with Back Squats on Wednesday, Phedder!

I did one today, and my legs hate me now, even more!

[Phedder]

Dare you to try a 10 x 10 with Back Squats on Wednesday, Phedder!

I did one today, and my legs hate me now, even more!

I don't think that would be wise (no pussy, I swear :oops: )

I've got a strain in my left rhomboid, which did make retracting the scapula quite painful. That pain's pretty much gone now, but resting a weight across them in that position is still no good. Tried it with 60kg on Thurs and got to 3 reps before I realised it wasn't a good idea Just gotta see what it's like on Wednesday, can only hope :pray:

[I Declare War]

Dare you to try a 10 x 10 with Back Squats on Wednesday, Phedder!

I did one today, and my legs hate me now, even more!

I don't think that would be wise (no pussy, I swear :oops: )

I've got a strain in my left rhomboid, which did make retracting the scapula quite painful. That pain's pretty much gone now, but resting a weight across them in that position is still no good. Tried it with 60kg on Thurs and got to 3 reps before I realised it wasn't a good idea Just gotta see what it's like on Wednesday, can only hope :pray:

Oh! By all means rest up. You gotta try it one day though when you're back up and running at full steam. I see you do a lot of low rep work with Squats... I think a good 10 x 10 every now and then might get them legs growing quicker! :-)

[Phedder]

Dare you to try a 10 x 10 with Back Squats on Wednesday, Phedder!

I did one today, and my legs hate me now, even more!

I don't think that would be wise (no pussy, I swear :oops: )

I've got a strain in my left rhomboid, which did make retracting the scapula quite painful. That pain's pretty much gone now, but resting a weight across them in that position is still no good. Tried it with 60kg on Thurs and got to 3 reps before I realised it wasn't a good idea Just gotta see what it's like on Wednesday, can only hope :pray:

Oh! By all means rest up. You gotta try it one day though when you're back up and running at full steam. I see you do a lot of low rep work with Squats... I think a good 10 x 10 every now and then might get them legs growing quicker! :-)

Definitely :nod: 10x10 with 100kg is actually one of my goals for squats Will be plenty of higher rep work when I'm back in Dunedin next year, I WILL do Smolov! A 10x10 over summer in the CBC shed would be hell - that place cooks :shock:

There's a few reasons for the low rep stuff lately;

- A change from the 5/3/1 I was doing

- Build more confidence under heavy (for me) weights

- Maintain and hopefully build strength while dropping some fat

- FUN! :grin:

It was all going fantastically until my rhomboid decided to pack a sad :roll:

[red machine]

A 10x10 over summer in the CBC shed would be hell - that place cooks

ill been keen to join ya on that one, i think im still sore from last time i did it ay pure gooooodness

[samuelNZ]

Dropping BW bro??

Still moving good weights, keep it up, hope the upper back comes right. Hit it with some rolling with a hockey ball or something if you can grin and bear it.

All the best.

BTW, sandwiches look mean.

[Phedder]

A 10x10 over summer in the CBC shed would be hell - that place cooks

ill been keen to join ya on that one, i think im still sore from last time i did it ay pure gooooodness

Bugger, I've been called on it! :pale:

Dropping BW bro??

Yeah have been very slowly for a while. Getting rid of some unnecessary weight and getting a bit fitter for this tramp coming up and then summer. Hopefully be able to hold a steady 91-93 over summer and then push for the 100kg next year at 1kg a month or so. Don't want to drop much more, will probably chuck some pictures up after my last exam next week.

Still moving good weights, keep it up, hope the upper back comes right. Hit it with some rolling with a hockey ball or something if you can grin and bear it.

All the best.

I'm still treading carefully, but they're not quite the numbers I had hoped I'd be hitting by now. Still chipping away though. Upper back and pecs have been given a lot of attention lately :nod:

BTW, sandwiches look mean.

They were so amazing, exactly what I needed. One day I'll be able to eat like that all the time :pray:

[Phedder]

Shit session today, just felt weak and tired. I suppose that's what to expect from drinking at the races all day and eating f*ck all as well, waking up with ridiculously tight hips and lower back didn't help though. Spent a good 15 mins going nuts with a ball rolling out the sore spots, then another 10-15 mins warming up at the gym but still not enough I suppose :-s

Back squats

5x60kg

5x80kg

5x100kg

3x110kg

3x120kg - Only good part of the session, I can support the bar across my back again! Felt it ever so slightly at 120 so played it safe and dropped back, but no issues from the upper back at all for the rest of the session \:D/

3x5x100kg

Face Pulls

3x15xP10

Chin ups

5-6 sets of 5-8 reps with varying grips and widths.

Deadlifts

5x60kg

5x100kg

3x3x140kg - Supposed to be speed reps, still easy and snappy but wouldn't quite classify as speed work. Just happy the upper back is coping again, should be fine to get back into heavier stuff next week.

5x100kg

2x5x60kg - cleaned

Hammer strength high row

5x10-15 - no idea of weight

Will go to the pools in the morning to help loosen up the hips

[Phedder]

Bugger, entry got wiped. Lets see if I can remember everything I did yesterday...

Front Squats

5x60kg

3x70kg

2x80kg

1x100kg

1x110kg

1x120kg - PB

0x125kg - stalled for about 3 seconds coming back up through parallel and then dumped it. Can't wait until I can afford to get a belt and sleeves to play with over summer

3x100kg - rep PB I think

5x90kg

Overhead Press

bar x lots

5x40kg

3x50kg

1x60kg

Push press

3x3x60kg

Face Pulls - waiting for bench

2x20xP8

Close grip bench

bar x lots

5x60kg

3x70kg

2x80kg

1x90kg

2.5x100kg - 3 reps would be PB, first 2 were nice and clean, 3rd I lost the groove a little and slowed right down through the mid point. I don't think it stopped but my spotter gave it a light tap with 1 finger and it sped back up to lockout.

5x3x90kg

10x60kg

Seated DB press - Shoulders weak today and tris tired

10x10kg

8x15kg

4x20kg

5x15kg

Face Pulls SS Tricep pressdowns - Killer drop set/super set to finish. Non stop repping, just switching exercising and changing the pins.

P12x10 each

P10x10each

P8x15each

P6x15each

P4x25-30each

[Phedder]

Todays session

Bodyweight 92kg flat.

Back Squats

bar x lots

5x60kg

3x80kg

3x100kg

1x120kg

1x130kg

2x2x120kg

2x3x110kg

2x5x100kg

10x60kg - Got hams touching calves on a few reps here, first time \:D/

Hammer grip Chin ups

5

3

3 - was waiting for the chinning belt up until this point.

3@+15kg

3@+30kg PB All dead hangs, 3rd rep took forever so I figured I'd do a slow negative as well. Ouch

5@+15kg

8@bw

Seated Cable rows

4x10@half stack

Hammer strength high row

3x10@35 - Last set DS

13@25

18@15

[OnlyHuman]

3@+30kg PB All dead hangs, 3rd rep took forever so I figured I'd do a slow negative as well. Ouch

:clap: :clap: :clap:

[tinytraps]

Good stuff on the front squat bro and the chins 8) On tuesday ill try triple with a 20kg plate...Although I probably should let you beat me at something :grin:

Nice to see some back squats too scap must be co-operating nicely \:D/

[Phedder]

Cheers guys

Good stuff on the front squat bro and the chins 8) On tuesday ill try triple with a 20kg plate...Although I probably should let you beat me at something :grin:

Come at me bro!

Nice to see some back squats too scap must be co-operating nicely \:D/

Yeah seems to be holding up, no complaints at all today. I won't be going over 130 for another few weeks though, I'm going to play it safe with my tramp just over a week away. Need to focus on some last minute cardio :shifty:

[samuelNZ]

Shet they're strong chins. Hard luck with the fronts. They'll come. Be good to see what difference the addition of a belt makes to your squatting and deading.