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Give me strength, or give me death!

Phedder

By Phedder
in Workout journals

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Phedder Veteran member

Phedder

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Nice work today bro! Its a great feeling breaking that 200 ay :twisted:

It's taken me long enough :lol: Just checked back through my journal and I first pulled 200 on the 23rd of Aug, weighing around 95-96. So it's taken me 3 and a half months, and dropping 5kg to finally get past it :pfft: Ah well, it's all onwards and upwards from here. Gotta throw on a belt and chase you down :wink:

Well done Phed!

Good on you for getting on the platform :nod: Careful now... it is addictive :wink:

Too late :grin: Adrenaline whoo! Didn't even have to jump off a bridge to get it :lol:

how many more years you planning on spending in dunedin?

Just got 1 more left until I graduate, then who knows? Will probably be chasing down jobs. You've still got 2 left with surveying?

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tinytraps Veteran member

tinytraps

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Bro you did awesome :clap:

I wanted to talk to you about that last bench but the beetus cake had me a bit blurry :pfft: . You have definetley got the strength to bench 110+. You drove the bar back towards your head and flared your elbows too early. For me if I can keep the elbows tucked for as long as possible then when the bar starts to stall start driving back towards the head and flare the elbows to get it through to lockout.

Hopefully try and catch you at coast for a train before you head back down to dunnaz. PS if you wanna gain weight you need to step up that eating :grin:

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Phedder Veteran member

Phedder

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good to meet ya mate, in a solid 1st outing full raw styles...toooo easy! in dont worry about taking so long to add 5kg to your dead, took me a year to add 5kg in a proper comp :oops:

Nice meeting you too Red. Thanks for spotting/reffing too :nod: Congrats on your best male lifter of the year, despite the slow dead progress you still managed to pack a tonne onto your total. I'll race ya to the next 5kg on deads :pfft:

Bro you did awesome :clap:

I wanted to talk to you about that last bench but the beetus cake had me a bit blurry :pfft: . You have definetley got the strength to bench 110+. You drove the bar back towards your head and flared your elbows too early. For me if I can keep the elbows tucked for as long as possible then when the bar starts to stall start driving back towards the head and flare the elbows to get it through to lockout.

Hopefully try and catch you at coast for a train before you head back down to dunnaz. PS if you wanna gain weight you need to step up that eating :grin:

Thanks bud, your benching was awesome. great technique and solid every time. Filled with useful advice too, I'll keep that in mind. The first 3 weeks of the 5x5 look like a piece of piss bench wise so I'm thinking I might pause every rep and treat them like singles to really nail in the technique.

Definitely keen for a train. A beetus cake a day and I'll have filled out the 105s by march :lol:

how many more years you planning on spending in dunedin?

Just got 1 more left until I graduate, then who knows? Will probably be chasing down jobs. You've still got 2 left with surveying?

yep 2 years, dont think i'll be hanging around any longer than that

With Surverying you'd be head hunted immediately anyway :)

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Optimass Veteran member

Optimass

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Good outing Phed and good to finally meet you- time under the bar will perfect the bench. Won and lost in your set up ---> I still flare my elbows "the bodybuilder bench" ... took a while to get them to tuck instinctively but you'll get and when it does happen your pundage will grow easy. 200kg+ DL no going back now mate :clap:

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Big john Veteran member

Big john

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Great bit of lifting there yesterday matey, glad you could come along and be a part of it. I like your deadlift technique...very nice and you got a PB as well :clap: :clap: I'm sure the vid will be up in the next few days and I will email you some pics 8)

+1, good to catch up again bro. last time was only breifly. glad to see you enjoyed yourself dude. as BB said we were watching the lifts last night and i can honestly say that the 3 of us were miring your deadlift tech awsome to watch :nod: :lol:

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Phedder Veteran member

Phedder

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Thanks for the kind words guys and girls :) Love the supportive atmosphere at coast, everyone giving it there all and being backed 100% by everyone. That's the sort of environment everyone should train/compete in :nod:

I've always been careful with my deadlift tech, having never used a belt gotta be safe. Didn't realise it was good enough to be a talking point though, will have to see for myself with the vid :)

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Phedder Veteran member

Phedder

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Went in today with my dress shoes to see how squatting with a heel felt... Good god why have I wasted so much time in flats :shock:

Can't remember exactly what I did, was just feeling them out/learning the heel but went something like this

Back Squats

lots x bar

2x5x60kg

5x80kg

3x2x100kg

2x100kg - barefoot

2x1x120kg

1x120kg - barefoot

3x3x100kg

Front squats

2x5x60kg - Hams touching calves, and it felt comfortable :P

Bench

10xbar

5x60kg

2x3x80kg - Called it there. Shoulder was giving me hell at the bottom of the press, pretty sure it's some Bicipital Tendonitis so I'll lay off pressing movements for this week and treat it. Starting my 5x5 next week so don't want to it be an issue then.

Power Cleans

8x3x60kg - Tech getting better, heels feel great for this too. I'm starting to 'pop' more through the 2nd pull. Still need to squat down more for the catch, but 60kg comes up so easily I forget to squat at all half the time :oops:

Landmines

20xbar

3x10x10kg

Landmine presses

2x10x10kg - Checking for shoulder pain, nadda. Seems the bottom of the bench is the only painful position.

I'm totally sold on heeled shoes, think I'll just keep lifting in my dress shoes until I order some proper weightlifting shoes :lol:

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Phedder Veteran member

Phedder

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Another session learning the heel, feels great.

Back squats

10xbar

5x60kg

3x80kg

3x3x100kg

2x1x120kg

Front Squats

2x5x60kg

3x80kg

DB rows

3x10x30kg

Chins/Pull ups - just stretching out really, slow reps and holding the dead hang.

10-15 reps total (wasn't counting)

Then some upperback/tri work with face pulls and press downs.

Was planning on working to a casual max squat on Friday to set a number for the upcoming 5x5. After some advice from Steak I might not bother, why fatigue myself leading into the program. I don't feel as though my squat has changed much if at all. Feels different with the heels, but I wouldn't say stronger or weaker. Will maybe do a single or 2 at 130 and set the squat from how that feels.

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Phedder Veteran member

Phedder

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Good idea :) Looking forward to reading your updates on the 5 x 5 ... Advanced 5 x 5 right?

Yeah I think so, the same one Drizzt, MT and SamuelNZ ran leading into the BBro. Wouldn't classify myself as advanced at all, but everytime I looked at the program it just looked better and better haha. Good progressions on the main lifts, that whilst quite challenging are definitely achievable. 5x5 for deads will be fun :lol:

I won't be running it stand alone, although not adding anything crazy. Will be adding some extra core work, bis one day and tris another, A little more upper back work with face pulls and maybe some chins, and some GHRs for good measure. However, that will be on a 'How I feel' basis, getting the programmed work out of the way first will always be the priority :nod:

Edit: Also, I'm swapping Wednesdays light back squats for light front squats instead just so I don't go 9 weeks without front squatting :pfft: But I also find them a great warm up for the deads which are programmed straight after.

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Phedder Veteran member

Phedder

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Back Squats

lots x bar

2x5x60kg

3x80kg

2x100kg

1x120kg

2x1x130kg - Didn't feel as quick/easy as I'd hoped :shifty: Might be because I'm still not used to heels at all, so i'm just sinking every rep instead of stopping at depth. Will keep numbers set where they are for the program, and I'll have plenty of time to re-learn how to gauge depth with the heels :)

1x120kg

Front Squats

3x5x60kg

Power Cleans

5x3x60kg - Still not quite happy with my catch, but it's getting better and I'm not trying to be an oly lifter, so for my purposes it's ok now :nod:

GHRs - negatives

1 - Cramp :lol:

4

4x5

Chin ups

3x8

Face Pulls

2x15x35

Back in on Monday to start the 5x5, hopefully get some solid gains from it :)

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OnlyHuman Senior member

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Back in on Monday to start the 5x5, hopefully get some solid gains from it :)

I don't want to jinx it or anything, but I think you will.

Your squat volume has been really low so just the volume of the squats in the first 4 weeks bound to put some good numbers on your squat I think.

Would worth the $$$ to invest in a squat shoe I think ...

Have you thought about what maxes you will put in?

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Phedder Veteran member

Phedder

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I don't want to jinx it or anything, but I think you will.

Your squat volume has been really low so just the volume of the squats in the first 4 weeks bound to put some good numbers on your squat I think.

Yeah, it has been a tad neglected the last month or so. Tramping, aquatics, and then the CBC push/pull saw it sitting in the corner crying :pfft: Upper back issues before that didn't help either.

Would worth the $$$ to invest in a squat shoe I think ...

:nod: Already onto it. As you'll see in this thread I've been looking for a while, and going to bite the bullet on a cheap pair to get me started once my pay comes through :grin:

Have you thought about what maxes you will put in?

Too much :pfft: I'm only using 140 for the squat, but to be fair the best I've hit has been a 145 :oops: If I feel I'm not challenged enough by the squatting I'll up it a bit, but I'd say it reflects my current ability well. Bench and deadlift I'll use my comp maxes, so 105 bench and 205 deadlift. Logic being the bench was technique leading to me failing my 3rd, and I've hit 110 quite a few times in the gym. The deadlift had a little left in me, and these numbers are all totally raw/unequipped. Once I get my belt, knee sleeves and wrist wraps in, I'll be able to throw those on to help with sets where I feel I need them :)

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Phedder Veteran member

Phedder

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Week 1 Day 1 of 5x5

Bodyweight: 91.5kg - Hoping to gain 2kg or so by the end, tough for me in summer but if the weight ever goes backwards it's a protein powder and olive oil shake for me :pfft: Will weigh in every Monday.

Measurements (will add these in tomorrow when I remember to do them, just want to compare start vs end) - As long as the gains on arms and legs combined is > than the gain on the waist I'll be happy :)

Arms 40.5cm

Waist 85cm

Thighs 63.5cm

Back Squats

10xbar

5x60kg

5x5x90kg

Bench Press

10xbar

2x5x60kg (too lazy to load up 55kg for first set :oops: )

5x65kg

5x70kg

5x75kg

Power Cleans

5x40kg

5x45kg

5x50kg

2x5x55kg

Weighted Press ups

5x5kg

5x10kg

5x20kg

Extra Stuff:

Press ups 2x10

Standing Cable rows 3x20x35

SS with Tricep Pressdowns 3x20x35

V bar rows 2x20x35

Hammer curls 2x15x25lb

Very light session to start out with, next 2 weeks will be a bit of a cruise then onto the fun stuff :twisted:

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