Give me strength, or give me death!

[Phedder]

Awesome session tonight, shed was packed and everyone giving it hell :twisted: Some massive reverse band deads and big benching going on.

Week 4 day 1

Weigh in:94kg in my shoes, so 93.4ish without?

Back squats

lotsxbar

5x60kg

3x80kg

3x100kg (b)

1x120kg (b)

5x5x125kg (b) - Volume PB - Given what I've heard about week 4, this was possibly a bit too easy. Final reps were definitely getting slower/harder, but still manageable. Maybe 127.5 would have been better, 130 possibly a stretch.

Bench press

2x10xbar

5x60kg

5x75kg

5x80kg

5x90kg

5x95kg

5x100kg - Equal PB - but at a lighter bodyweight and without any real grinding, definitely another rep or two there

Power Cleans

2x5x60kg - too lazy to load 55kg for 1st :shifty:

5x65kg

5x70kg

5x75kg - PB catch on the 5th was a bit dodgy though, not enough hip pop.

Weighted Press ups

5@bw

5@+10kg

5@+15kg

10@+25kg (supposed to be 5, but why not.)

DB Turkish Get Ups - To make up for forgetting them on Friday :doh:

5p/s @ 15lb

5p/s @ 25lb

5p/s @ 20kg (well, 3p/s then 30 sec rest then the other 2p/s) - Getting drained now.

Extras:

DB rows

3x10x40kg

Kneeling rope pressdowns

3x15-20

SS

Seated Face pulls

3x15

Red band pressdowns SS facepulls

2x25 - grip killing me now, just couldn't hold on past 25.

Massive session, stoked with all the PBs. Totally drained by the last few assistance exercises. Took me just under 2 hours I think, went through a bit over 2L of water and every drop of it was showing on my shirt

[steak]

easy looking hundys on bench 8)

[Phedder]

easy looking hundys on bench 8)

Come at me 3x115kg by week 9! :twisted:

[Phedder]

Another awesome session in the shed, busy again tonight and everyone going hard.

Week 4 day 2 - supposedly the hardest day in the program.

Front Squats

10xbar

5x60kg

1x80kg

5x5x85kg (b) - Volume PB

Deadlifts

8x60kg

3x100kg

3x1x140kg - single without belt, single with loose belt, single with tighter belt. First time deadlifting with a belt so just seeing which I prefer.

1x160kg (b)

5x5x175kg (b) -Rep and volume PB! Never done 5 reps at 175 before, let alone 5 sets of it :shock: Went better than expected, tough going but never any sign of failing. Made sure to get plenty of rest, probably spent 35-40mins just deadlifting.

Overhead Press

8xbar

5x40kg

1x50kg

5x5x55kg (b) - a few push presses here :oops: Weak.

Weighted Chin Ups

5@BW

5@+27kg PB -Although not full dead hang and chest to bar as I'd like, but close enough.

5@+17kg

5@+7kg

Extras

Chin ups

10

2x6

Done. Would have liked to get in some face pulls and curls, but ran out of time and was toasted anyhow. Absolutely stoked with deadlifts, considering 165 last week I had to drop the reps. Glad the belt helps me when deadlifting, had read some people don't get much out of them.

I'm gonna add 5kg to my deadlift max for the rest of the prog, week 9 was meant to be 3x3x195kg, which I think would have been on the cards today. Now week 9 will be 3x3x205kg. My best lift at CBC push pull on dec 10 was 205kg, so if I manage 3x3 at that weight I'll be over the moon :grin:

220+ on March 3 shall be conquered :twisted:

[OnlyHuman]

Training looking good :nod:

Must be happy about that!

PBs right and left :clap:

[Phedder]

Couldn't be happier right now, endorphins surging and shoveling down some chicken curry :grin:

[Phedder]

Week 4 day 3

Lower back and hammies were still quite sore from deadlifts, so spent a bit longer than usual warming up and rolling etc.

Back Squats

2x5xbar

5x60kg

5x80kg

5x100kg (b)

5x110kg (b)

5x120kg (b)

5x125kg (b) - final rep slowed right down, think I actually forgot to drive back out of the bottom :doh:

5x135kg (b) PB and with more in the tank \:D/ Actually felt better than the set at 125, amazing what a little more rest, better focus and a spotter can do. Belt slipped a little on the 3rd rep, so 4th and 5th I got a nice love bite from my belt :pfft: Still getting bruising, I need more padding! :wink:

Bench Press

2x10xbar

5x60kg

5x80kg

1x90kg

5x5x95kg - Blah. 5 reps at 100 on Monday felt way better, knew from the first set it'd be a struggle. Almost made it all the way through, but had to get the final rep of the final set spotted :x

Power Cleans

2x1x60kg

5x70kg - supposed to be 5x5x70kg, no point struggling through power cleans though, no speed at all so dropped back to 60kg.

4x5x60kg - Much better, good hip pop and bar speed.

DB Turkish Get Ups

5p/s @ 10lb

5p/s @ 25lb

5p/s @ 20kg

Extra Stuff;

Romanian DLs

8x60kg

3x5x100kg

Then a circuit for the next 3, 20-30 sec rest between exercises.

Face Pulls 5x12x45

DB curls 5x10x25lb

DB press 5x10x25lb

Week 4 over! I made it through alive, and without really missing anything major next week is somewhat of a deload, drops back to 3x3 with this weeks weights. Then stays 3x3 for the next 4 weeks as weights climb up again, looking forward to smashing the heavier weights :twisted:

[drizzt]

Grats on getting to the deload, bro! And grats on doing the 4th week of deads @ 5 x 5, something most people I know fail on :nod:

[Phedder]

Grats on getting to the deload, bro! And grats on doing the 4th week of deads @ 5 x 5, something most people I know fail on :nod:

Cheers bud I fully credit completing the 5x5 deads to getting my belt, judging by the previous week without it, I wouldn't have managed. Also people yelling at me through every set helped

I've upped my deadlift 1RM to 210 now (which I'm confident was there at the push/pull day anyway) and that puts my final week at 3x3x205kg, my current 1RM PB. Shall be interesting :nod:

[steak]

Good bar speed tonight 8)

[Phedder]

Good bar speed tonight 8)

You clearly weren't watching my bench

Squats felt great yeah, everything after that slowed down a fair bit.

[Phedder]

Week 5 day 1 - deload week

Weekly weigh in: 94kg flat with shoes, after bugger all lunch though (took a heap of boiled eggs to work...didn't grab the boiled ones :pfft: :oops: )

Squats

lots x bar

5x60kg

5x80kg

3x100kg (b)

1x120kg (b)

3x3x125kg (b)

Bench

lots x bar

5x60kg

3x80kg

3x90kg

3x100kg

Power Cleans

3x60kg

3x70kg

3x75kg

Extra Stuff:

CG bench

5x60kg

5x70kg

5x80kg

5x90kg

3x5x80kg

Incline DB rows SS Incline DB press

10x25kg SS 10x20kg

4x10x30kg SS 4x10x25kg

Face Pulls SS Pressdowns

3x15x45 SS 3x20x45

2x25x25 SS 2x25x25

Rear Delt flys

3x12

[Phedder]

Week 5 day 2 - Deload

Front Squats - supposed to be out of the prog now, but I find them a great warm up for deads so will keep them in at the start but very light.

5xbar

3x5x60kg

Overhead Press

8xbar

5x40kg

1x50kg

3x3x55kg

Deadlifts

5x60kg

3x100kg

2x140kg

1x160kg (b)

3x3x180kg (b) PB - first 2 sets were great, 3rd set I noticed the bar rotating to the side a bit - hopefully just my foot placement was a bit off.

Weighted chin ups - supposed to be 3s but too easy.

5@bw

5@+22kg

5@+17kg

5@+7kg

Extra stuff

Front Squats

5x60kg

3x80kg

6x100kg (b) PB

2x5x100kg (b)

2x10x60kg

15x60kg - 10 reps, then rack to get better bar position again, another 5 reps.

DB curls

12x20lb

12x25lb

3x10x20kg

Ezy bar curls

2x10xbar+30kg

DB curls

3x12x25lb

25x15lb

Can't entirely remember all the bicep work, but that's probably close enough. Don't think I've ever given them that much attention in one session before Got a comment that I look closer to 100kgs, and girlfriend's sure I'm looking much bigger too \:D/ Bring on actually being 100kgs :twisted:

[tinytraps]

Wow training is looking mint bro \:D/ mirin gains!

[Phedder]

Wow training is looking mint bro \:D/ mirin gains!

Cheers mate, I'm absolutely loving it. Never been so amped for every session before. It's amazing what a great training environment and some solid programming can do, from week 6 onwards every main exercise will be PBs

[bar-belle]

Wow training is looking mint bro \:D/ mirin gains!

Yip this guy is looking strong :nod: KUTGW Phed!

[Phedder]

Wow training is looking mint bro \:D/ mirin gains!

Yip this guy is looking strong :nod: KUTGW Phed!

Thanks Rach, the shed's definitely playing a big part in it :nod: Hoping Sky Fitness back in Dunedin is even half as good, going to miss CBC for sure

[bar-belle]

Thanks Rach, the shed's definitely playing a big part in it :nod: Hoping Sky Fitness back in Dunedin is even half as good, going to miss CBC for sure

Yeah we've enjoyed having you round...there's been some good vibes in the shed of late 8)

[Phedder]

Week 5 day 3 - deload

Back squats

2x5xbar

5x60kg

5x80kg

3x100kg (b)

3x110kg (b)

3x125kg (b)

3x135kg (b)

5x100kg

Bench Press

lots x bar

5x60kg

5x80kg

1x90kg

3x3x95kg

10x60kg

Power Cleans

5x60kg

3x3x70kg

Extra stuff:

Romanian Deadlifts

8x70kg

5x80kg

3x5x100kg

DB Seated Shoulder Press

12x25lb

5x20kg

7x25kg - Weak :oops:

5x25kg

3x5x20kg

DB Lateral raises

2x10x20lb

10x25lb

2x10x20lb

Rear Delt flies

2x12x15lb

Chin ups

3x5

Skipped the Turkish Get Ups as the platform was wanted and it was just waaaay too damn hot for them. Will add them into Mondays session. Looking forward to upping the weights again next week, PBs from here on out \:D/

[Phedder]

Week 6 day 1

Weekly weigh in: 93.3kg :-s was 95 flat when I sneakily checked on friday. Need to eat more over the weekends.

Back Squats

2x5xbar

5x60kg

5x80kg

3x100kg (b)

3x120kg (b)

4x3x130kg (b) Volume PB Only supposed to be 3 sets but on the 3rd rep of 3rd set I didn't sit back enough and started losing the bar forward on the way up and took a step forward at the top. 4th set to redeem myself.

Bench press

2x10xbar

5x80kg

5x80kg

3x85kg

3x95kg

3x105kg Rep PB - 105 paused was my best lift at the push pull, so happy with 3 reps TnG now :nod: Program finishes on 3x115kg, so if I can get that and get a paused 115 on March 3rd I'll be happy.

Power Cleans

3x60kg

3x70kg

3x75kg

Turkish Get Ups

5 p/s @ 15lb

5 p/s @ 25lb - Then remembered I was meant to do 3s :doh:

3 p/s @ 20kg

Extra stuff:

Close Grip BP

10x60kg

5x5x80kg

Incline BB BP

2x10x60kg

SS

DB rows

2x10x40kg

Flat DB press

15x25kg

SS

DB rows

20x25kg

Have decided to stop doing the weighted press ups, they're just damn awkward. Will replace with DB incline/flat pressing.

[drizzt]

Crap, looking strong, Phed! That deload week is a godsend, huh? I love the 5 weeks of 3 x 3 too, basically using that strength you've earned in the 5 x 5s, and refining it with some heavy-ass weight :nod: KUTGW!

[tinytraps]

Awesome work phed! I watch you :twisted: You doing the akl novice?

[Phedder]

Crap, looking strong, Phed! That deload week is a godsend, huh? I love the 5 weeks of 3 x 3 too, basically using that strength you've earned in the 5 x 5s, and refining it with some heavy-ass weight :nod: KUTGW!

Yeah going from the 5x5 to 3x3 was a big change. Same weights but man that volume drop makes a difference. Never thought those numbers would have felt so easy. Glad to be ramping the weights up again though, every session has me hitting PBs now so I'm amped for every one Might be a few more cycles before it's heavy-ass weight though

Awesome work phed! I watch you :twisted: You doing the akl novice?

I wish, there'd be more competition! Back in Dunners from the 21st of Feb and there's also a raw 3 lift in Invercargill on the same date, so going to do that. Hoping the weigh in isn't too early, will be driving down and back the same day and would rather not be up at 5am :shifty:

[Phedder]

Swim along Wenderholm beachfront and then up the estuary to the boat ramp, run back to the far end of the beach and swim the beachfront again. Approx 2.8km.

The current coming in the estuary was insane, dive under the water and I'd pop up 10m further up, great fun. Right on dusk too so was absolutely stunning scenery Going to include this once a week at least, good little bit of cardio and gentle swimming always makes my hips and elbows feel good.

[Phedder]

Week 6 Day 2

Weighed in at 92.2kg :shock: Eats have been good, but worked in the sun all day today so possibly not enough fluids. Should be 94+ on Friday. Going to log weight each session now, I've been using Mondays as official weigh in but I usually weigh every session anyway :shifty:

Front Squats

5xbar

3x5x60kg

Overhead Press

8xbar

5x40kg

1x50kg

3x3x60kg - 3rd rep of each set had to push press :evil:

Deadlifts

5x60kg

3x100kg

1x140kg

1x160kg (b)

1x180kg (b)

3x3x187.5kg (b) Rep and Volume PB - Harder than expected judging by last weeks 180s. Should have used talc as the bar kept grabbing on my thighs on the way up making the lockout harder than it needs to be. More fluids and some talc next week and the 195s should go alright.

Weighted Chin Ups

5@bw

3@32kg - PB

3@22kg

3@12kg

Extras:

Pull Ups

3x5@bw

Front Squats

5x60kg

2x100kg (b)

2x110kg (b) - PB

2x100kg (b)

3x3x80kg

Ezy Bar Curls

12x20kg

12x30kg

3x8x40kg

DB hammer curls

3x15x25lb

2x15x20lb

Face Pulls - SS in between the curling

7-8(?)x12x35