Give me strength, or give me death!

[M.T]

Dropping PBs like a baws, good sheat Phed

[Phedder]

Dropping PBs like a baws, good sheat Phed

Cheers MT, hoping to nail them right through to week 9.

[Phedder]

Week 6 day 3

Weighed in at the end of the session at 93.9kg, 94+ can come on Monday

Felt like one of those days I just couldn't give it my all, definitely know I can do better but still made it through alright.

Back Squats

2x5xbar

5x60kg

5x80kg

3x110kg (b)

3x125kg (b)

3x140kg (b) Rep PB - Finally getting reps at 3pps Taken bloody long enough :pfft: 3rd was a grinder and it really shouldn't have been. 3 at 145 next Friday should go smoother.

2x3x100kg (b) Just trying 2 different belt tightnesses. The hole I've been using is a little loose, but the next hole along is way too tight. Another 1-2cm on the waist and it'll be perfect

Bench Press

2x10xbar

5x60kg

5x80kg

1x90kg

3x3x100kg Volume PB

Power Cleans

3x60kg

3x75kg - Been having issues with my right wrist in the rack position, didn't want to push it any further so continued with high pulls instead.

High Pulls

2x3x75kg

Extras:

High Pulls

5x3x60kg

Overhead Rope Extensions

10x10x25

SS

Kneeling Rope Pressdowns

10x10x25

200 reps of triceps done in 15 mins, holy pump! :shock: Tried dips after my 10th set, 1st rep was a grind, failed the 2nd. Yep, triceps fried

Skipped Turkish Get Ups again as the platform was busy the whole time, will do on Monday. They seem to have permanently moved to Monday lately :shifty:

[Monarchking]

Felt like one of those days I just couldn't give it my all, definitely know I can do better but still made it through alright.

aghh hate that when you know you could dominate!

good job on the 140 reps :clap:

[Phedder]

Week 7 day 1

Weigh in: 93.0kg :evil: Dammit! Been eating well lately, but today was a hectic day at work. 9 hours of dragging and lifting kayaks around in the sun, drank 2.5-3L of water but piss was still bright yellow.

Back Squats

2x5xbar

5x60kg

3x80kg

3x100kg (b)

1x120kg (b)

3x3x135kg (b) Volume PB Form was shit, leaning forward too much.

Bench Press

2x10xbar

5x60kg

5x80kg

3x90kg

3x100kg

3x1x110kg (Volume PB Only ever done 1 rep at 110kg per session before, but was meant to be 1 set of 3 reps. 1st set the 2nd rep had to be spotted, so wasn't to be. Again form not what it should be, not tight enough OR controlling the decent enough. Had a good chat with Robbie between singles, just reinforced things I already know but always helps being told again, needs to become programmed into me. 3rd single was actually the best. He always seems to be around when I need spotting on the bench lately, so thanks for that and the good advice mate :nod:

Power Cleans

3x60kg

3x70kg

3x80kg - Rep PB

Skipped Turkish Get Ups again. Not enough energy and can't be bothered with them, Will double up my sets on Friday to catch up and punish myself.

Extras:

Incline DB Press

8x20kg

5x25kg

5x30kg

3x35kg - lol :oops:

3x8x25kg

DB Rows

2x15x25kg

Face Pulls

3x12x45

Saw Steaks XL Titan Knee Sleeves laying around, so pulled them on at the end of the session to see how they feel (hope you don't mind bro?) did a few bodyweight squats. Think they help my knees track a bit better, and definitely felt the warmth building up after only 30secs or so. Got a pair of Larges on their way, which should be a nice snug fit.

So although I hit PBs on the 3 main exercies, it still felt like a shit session where I let myself down. Things haven't been the best the last few days, apparently not enough food, not enough fluids, no where near enough sleep :doh: and working heaps (which is good, but dragging and lifting kayaks all day can leave the upper and lower back a bit tender, like it was today.)

Got tomorrow off so I'll sleep in, have a massive breakfast and lunch, and head into waiwera for some swimming, spas and guilt trip the girlfriend into a massage 94kg+ and 3x3x195kg deadlifts on Wednesday, COME AT ME! :twisted:

[M.T]

Haha I get the same with the Turks and Chins, just cbf with them at the end of a good heavy session. Don't think i've done the chins for about 2 weeks now probably should get back on it and found with the Turks just doing them as fast as possible is far better that dragging it out.

I've got the same problem with leaning forward also do you think it's to do with the shoes?

[Traps]

Looking good in there mate. :nod:

Those deads were looking strong tonight all you need is somebody that can operate a camera properly, lol.

Keep up the good work it is definitely paying off.

[Phedder]

I've got the same problem with leaning forward also do you think it's to do with the shoes?

Yeah I definitely found they threw me forward a bit when I first started using them. Got that a bit more under control now, and I think it's more just confidence when the weights get heavier for me. Anything under 85% or so I sit back and keep quite upright and it feels great, powering through from the legs. As the weights get higher I think I'm just not confident enough yet so I try to use my back to help move the weight as well. Just gotta trust my legs and let them do the work :nod:

Looking good in there mate. :nod:

Those deads were looking strong tonight all you need is somebody that can operate a camera properly, lol.

Keep up the good work it is definitely paying off.

Cheers Traps, that 2nd set came out really good so no worries. My first set's always my worst anyway, kinda glad I can't show it Will write up tonights session and throw up the vids in a few mins

[Phedder]

Week 7 day 2

Weigh in:94.2kg - ABOUT BLOODY TIME! :grin: Well fed and well hydrated.

Front Squats

2x5xbar

2x5x60kg

Deadlifts

5x60kg

5x100kg

2x140kg (b)

1x180kg (b)

3x3x195kg (b) Rep and Volume PB - Got vid of 2nd and 3rd set. These felt about the same as last weeks 187.5s, I was a little dehydrated that session, amazing the difference adequate fluids can make. This was what I was supposed to finish the program on before I upped my max, very glad I did.

Weighted Chins

5@BW

3@32kg

3@27kg

3@17kg

Overhead Press

8xbar

5x40kg

1x50kg

3x3x60kg - first set were all strict, PB I think? 2nd and 3rd sets I failed 3rd rep and had to push press them.

Extras:

Front Squats

2x3x60kg

3x80kg

3x3x100kg (b)

DB hammer curls SS shoulder press

10x25lb

5x5x20kg for both

DB lateral raises SS hammer curls

3x10x25lb ss 3x15x25lb

Blue Band pullaparts

3x10

Deadlifts set 2 side view;

Set 3 front view;

Thanks to Traps and Rach for filming :nod:

Now that I've finally figured out how to take and upload videos from my phone properly, I'll be throwing them up more often. Probably not every session, but when I feel having a vid would be useful.

Next week deadlifts are 3x3x200kg - finally get to be repping the 200s :twisted:

[drizzt]

Nice work bro, good to see a fellow vid-logger! :grin:

[rimma]

Mirin deads bro! Useful to see sets from the front and side too.

[Big john]

the man..beasting the reps!solid form to boot 8)

if i could just make on suggestion,your right hand (under hand grip) seems to be the weaker of the 2 grips(going from the 2nd vid).

when you setup next time try this, when your setting your grip try to really torque your hands into the knurling of the bar. i find this helps tighten the biceps/triceps and with the both hands for the initial pull off the floor.

my 2c

[steak]

Good work tonight bro :nod:

[tinytraps]

Sweet deads bro!! One thing I wont you to notice is where your body position is right before you pull and where it ends up as the bar leaves the floor. Very slight difference, but might be something to play around with later on figuring exactly where that point is and pullin straight from there. I think you will be good for 500lbs :twisted:

[Phedder]

Nice work bro, good to see a fellow vid-logger! :grin:

Not quite as fancy as your vids, but they'll do

Mirin deads bro! Useful to see sets from the front and side too.

Cheers rimma, my thoughts exactly.

the man..beasting the reps!solid form to boot 8)

if i could just make on suggestion,your right hand (under hand grip) seems to be the weaker of the 2 grips(going from the 2nd vid).

when you setup next time try this, when your setting your grip try to really torque your hands into the knurling of the bar. i find this helps tighten the biceps/triceps and with the both hands for the initial pull off the floor.

my 2c

Perfect! exactly what I'm hoping for with throwing up the occasional vid.

Form wasn't quite as tight as I had thought to be honest, I've come to accept a bit of round backing but that looks like more than I expected :shock: Ah well, it's what feels natural and strong for me, will see what next weeks 200s look like

Will give that suggestion a try with next weeks warm ups and see how it feels :nod: I noticed the plates on my right hand side were sliding further along the bar too which could have also added to the tilt. I usually tighten up the plates after each set but forgot to today.

Good work tonight bro :nod:

Those extra long rests probably helped :oops:

Sweet deads bro!! One thing I wont you to notice is where your body position is right before you pull and where it ends up as the bar leaves the floor. Very slight difference, but might be something to play around with later on figuring exactly where that point is and pullin straight from there. I think you will be good for 500lbs :twisted:

Yeah I definitely noticed that too. I don't think I do it at all on lighter weights, but maybe as it gets heavier I feel the need to lower the hips a bit more to help with momentum? Who knows, but it's something to pay attention too, no need for wasted energy :nod:

500lbs is the lowest I will accept at Otago champs on April 14th :twisted: For the March 3 novice I'm wanting to go 9/9 just to help build confidence and not fatigue myself more than necessary. Will be happy with 220kg then, given the 2nd lift goes up with a bit of speed

[M.T]

Nice effort Phed killed dem deads :gunfire: . Nice el natural dead slippers btw.

[bang_bang]

Solid form! Looks like your making massive gains atm :clap:

[Monarchking]

nice deads, ima gana have to bust hard to get a single @195 :pfft:

lol solid man

[Phedder]

Cheers guys

Nice el natural dead slippers btw.

I love them! good grip and they've lasted for ages. If only they were IPF legal

Week 7 day 3

Back Squats

lotsxbar

5x60kg

3x80kg

3x100kg (b)

3x115kg (b)

3x130kg (b) - lead up sets were feeling heavier on the back than they should, realised right before the 145s I hadn't put any chalk on my back :doh: Caught that in the first few secs of vid

3x145kg (b) -Rep PB Only ever done a single at 145kg, so stoked with 3. Felt hard, but looking at the vid the first 2 came up quick, 3rd slowed a little.

Bench Press

2x10xbar

5x60kg

3x80kg

3x90kg

1x100kg

3x3x105kg Volume PB Had to get lightly spotted on the 3rd rep of 3rd set, got vid of 2nd set. My form turns to shit when I have to grind, elbows kept flaring out on all the 3rd reps :evil: Something to work on.

8x60kg - Just working on tech a little.

Power Cleans

3x60kg

3x3x75kg

Skipped turkish get ups again!

Extra stuff:

Close grip Bench

5x10x60kg

SS

Chin ups

5x5

Face Pulls

4x12x45

SS

Landmines

1x16xbar

3x16xbar+10kg

I'll chuck the videos up later or in the morning, had to rotate the squat vid on youtube so it may take a while for the edit to be processed.

I'm thinking for the final 2 weeks of the program I'll cut the assistance work right back, really focus 100% on just making the prescribed reps and recovery. I'll still do some back work, and maybe some arms but otherwise nothing major.

[Phedder]

[hhhh1]

I'll chuck the videos up later or in the morning, had to rotate the squat vid on youtube so it may take a while for the edit to be processed.

just rotate it using 'windows live movie maker' or whatever program youve got and then re-upload. youtube edits seem to take days

[Phedder]

I'll chuck the videos up later or in the morning, had to rotate the squat vid on youtube so it may take a while for the edit to be processed.

just rotate it using 'windows live movie maker' or whatever program youve got and then re-upload. youtube edits seem to take days

I can't import the videos into Windows Movie Maker because I don't have the correct codec or some shit? I dunno, I'm terrible with computers. I'll just make sure the videos are taken the right way up from now on

Just gonna throw the vids up now, youtube edits do take ages!

Squats -3x145kg

Enjoy my gravity defying squats :pfft: At least until the edit processes.

Bench - 3x105kg - Will try get a front on view next time I vid bench.

[Phedder]

Week 8 day 1

Weigh In: 94.1kg Consistently in the 94s now \:D/ Should finish the prog around 95, will try get BF done too.

I got my Titan knee sleeves and wrist wraps on Saturday so I've been itching to get in for todays session to try them out, wore my sleeves the entire session, holy sweating batman!

Back Squats

2x5xbar

5x60kg

3x80kg

3x100kg (b)

2x1x120kg (b)

3x3x140kg (b) - Volume PB added wrist wraps for the final set, not sure if it made much difference, will keep experimenting.

Bench Press

2x10xbar

5x60kg

3x80kg

3x92.5kg (ww)

3x102.5kg (ww)

3x1x112.5kg (ww) Weight and volume PB \:D/ Never benched 112.5 before, been stuck at 110 for months, failed 112.5 at dec 10 comp. Got 3 really clean singles. On the first set I went for a 2nd rep but had to get spotted from halfway which I thought was a little odd as I made it past my usual sticking point.

3x1x100kg (ww) - just working on tech a little, think I'm starting to improve my elbow tuck and really focusing on pulling the bar apart.

Power Cleans

3x65kg

3x70kg

3x80kg

Incline DB Press

8x20kg

4x8x25kg

SS

Lat Pulldowns

12x45

4x12x75

Thanks to Aaron I got a vid of my 3rd working set of squats, forgot my phone :doh:

3x140kg:

[M.T]

Squats are looking easy bro you what did you put in for a 1rm? def think you should be going a bit higher or are you wanting to do it without wraps?

Either way bro looking good under te bar

[Phedder]

Squats are looking easy bro you what did you put in for a 1rm? def think you should be going a bit higher or are you wanting to do it without wraps?

Either way bro looking good under te bar

They feel a lot harder than they look :? Just need to man up and back myself, although form does suffer on the 3rd reps.

I put in 140 before I got the shoes and belt, that was after 2 hardish singles at 130 to guesstimate. Once I got the belt I upped it to 145, but weights looked too easy. Tried 150, but didn't like the look of that so I've manually entered the numbers somewhere in between the two. Week 9 day 3 has me finishing on 3x155. Doing it without wraps too, I'm wanting to lift classic style. I suppose I could bump the working numbers by 5kg again, but I'd like to guarantee getting all reps and not let form breakdown too much.

On the Monday after I finish the prog I'm thinking of testing openers and maybe 2nd lifts, because I fly back to Dunedin on the Tuesday. Not ideal I know, but would like to do some kind of testing at CBC before I leave. After the March 3 Invercargill raw lift I'm going to run the Smolov base to get me through to April 14th Otago Champs, so I'll at least have some concrete competition numbers to work with for that