Give me strength, or give me death!

[Phedder]

Cheers for the encouragement and advice guys, appreciated :nod:

Harry, that's a lot of things to try! :pfft: I'm quite happy with my stance width, much wider and I actually get a little hip pain and depth doesn't come as easy. I could try turning my feet out a bit more, and I usually do push my knees out as I descend, it's just not quite automatic for every rep yet - more practice needed. I honestly feel if I had the bar any lower it'd just slip off, part of the mental aspect I was meaning with my reply to MT. I'll have a wee play around on friday and extend my warm ups a bit, do a few doubles at 100 or something to get a better feel.

IDW, I like that :nod: I'll happily do more squats, that's half my logic with doing the smolov base next, the sheer volume will hopefully force me into good technique and it'll all become automatic.

[Phedder]

Week 9 - day 2 - ONLY ONE MORE TO GO :pray:

Weigh in 94.5kg

Front squats

bar

2x3x60kg - pausing at bottom for stretch

Deadlifts

2x5x60kg

3x100kg

3x140kg (b)

1x180kg (b)

1x190kg (b)

3x2x205kg (b) PB but not quite happy. 205 was my comp best on dec 10, but that was no belt and I felt I had 210 in me. First set I forgot to talc my thighs, bar was grabbing really bad at lockout so I stopped at 2 instead of 3 to get talc. 2nd set got vid and 3rd rep wouldn't budge past knees. So only attempted 2 for 3rd set and then did the 3@200 to make up missed reps. Quite frustrating as speed of the floor was ok, then the bar gripping thighs made lockout really hard and used a heap of energy.

3x200kg (b) well, 2 then 30 sec rest then the 3rd.

Weighted chin ups

5@bw

3@42kg PB - 2 reps, 10 sec rest and then 3rd. Full dead hangs but couldn't quite get chin over bar, got to eye level.

3@32kg

3@22kg

Overhead Press

8xbar

3x40kg

1x60kg

Push Press

1x70kg - failed 2nd. :pfft: Just toasted and weak overhead anyhow. Was supposed to be 3x3@65 strict but knew that wasn't happening, so figured 70 push pressed would be okay. Wrong :oops:

3x3x60kg

50 or so reps of various lightweight shoulder movements for some blood flow.

Deadlift vid;

One more session to go, then I'll do a light test on Monday - openers and maybe 2nd lifts, then a few sessions practicing singles at 85-90% and then deload time for comp. Can't wait for that deload

[M.T]

the end is in sight give everything you have and enjoy the deload mate earned it :nod:

[hjp]

Tough day! A lot of volume at some heavy weight! Sounds like you have earned the upcoming deload.

[Phedder]

Yesterday, Week 9 day 3 - Final day :grin:

Weigh in: 95.5kg :shock: 1kg up from Wed, but I did have a big feed of BK that morning. Expecting to come in around 95 flat on Monday.

Squats

bar

2x5x60kg

3x3x100kg (b)

3x120kg (b)

3x140kg (b)

3x155kg (b) - All high, terrible form. Final rep spotted from good morning. Vid.

1x155kg (b) PB Much better once I was focusing on a single rep, deeper and smooth. Can't tell if it was depth, but still much better than the first set. Vid

Bench

2x10xbar

5x60kg

3x80kg

1x100kg (ww)

4x2x110kg (ww) rep PB -Vid of 1st set where I tried a 3rd and failed.

Mx110kg with a pause. Figured I only needed 1 more to make up the reps and doubles were going okay so why not try pause it. Fatigue is why not

Power Cleans

5x60kg

2x3x80kg - Slow and ugly, so dropped the weight back for the explosiveness

6x60kg

Toast. Home for a shower and a feed, then off to a mates party where I spent maybe 5 hours In the spa, damn that felt good.

In on Monday to get calipers done and then do openers and second lifts to comp standards

Vids;

Squats 3x155kg

1x155kg

Bench 2x110kg

I'll sort out a editing program and a few lessons once I'm back in Dunners.

[Shutupandsquat]

You've been improving at such an insane rate lately. You seemed to be sitting around the same weights for ages and then BOOM out of nowhere, all

I can see in every update now is "PB"

If you sort out an editing program, please teach so I can make a training video hahaha

[Phedder]

Cheers SUAS, it's definitely been a good program for pushing me into new territory. I was probably capable of some of the earlier PBs, just needed something written down to tell me to do it

I just took some measurements for the end of the program, I'll get my bodyweight when I go in this arvo, but im expecting around 95kg.

Starting; Finishing

Bodyweight 91.5kg ; 95kgish(?) +3.5kg

Arms 40.5cm ; 42cm +1.5cm

Waist 85cm ; 87cm +2cm

Thighs 63.5cm ; 65.5cm +2cm

All measurements taken cold in the morning. Pretty stoked with that, if I get similar gains between now and 100kg that'd be awesome

Will update with accurate body weight and body fat percentage later.

[drizzt]

Big gains there Phed, nice stuff mate

[hjp]

Solid gains!! Great effort!

[Phedder]

Thanks guys, even more good news to go with it. Got Damo to give me a caliper test. He gave me one last year mid Jan so this is 13 months on. Both times using the Jackson-Pollock method, Last Jan I was 88.1kg at 12.4% bf, today I was 94.8kg at 11.95% bf :grin: Gained 6.7kg and slightly lowered bf, stoked!

A long term goal has always been to hit 100kg at or under 15% so I'm looking well on track for that, aiming for 100kg by South Island Champs which are early June sometime.

Anyway, quick overview of testing. I'll get the vids sorted in the next few days, gotta sleep soon. 5.45am wake up for my flight in the morning :pale:

Squats

1x140kg (b&ww) - Opener. Safe easy weight to get me on the board.

1x150kg (b&ww) - 2nd lift. Best 150 I've done I think, sunk it nice and deep too and decent bar speed. Probably go 160 for a safe 3rd, will see on the day.

Bench

1x100kg (ww) - Opener. Safe and easy again.

1x110kg (ww) - 2nd lift. Paused PB a tad slower than I had hoped, but still smooth. Hoping with a deload and adrenaline a paused 115 is there for the 3rd lift.

Deadlift

1x200kg (b) - Opener. Easy.

1x210kg (b) - 2nd lift. PB. Easy too, nice and smooth. I'm thinking 220kg for a 3rd, and it's definitely there. Will be tempted to go for 227.5 to get the 500lb. But, I really want to go 9/9 as it'll be my first 3 lift competition, and Otago champs are only 5 weeks later so want to save a bit for them. Will decide on the day.

Was a bit sad leaving CBC. Has been such a great place to train, filled with driven and good-hearted people. Damo and Rach, you should be very proud of what you've built and I have no doubts it will continue to grow. It's inspiring to see the effort you both put into the club, and you're own training as well. A big thank you to you both, and to all the other members at CBC as well. Training along side you all has honestly been the highlight of my summer. All the best with training, and I hope to see CBC dominating the powerlifting circuit this year \:D/

[Small]

Last Jan I was 88.1kg at 12.4% bf, today I was 94.8kg at 11.95% bf :grin: Gained 6.7kg and slightly lowered bf, stoked!

:clap: nice work!

[red machine]

nice end to a good productive summer of training there mate, guts i didnt get in on time to catch ya!! it def been enjoyable seeing your progress 1st hand, keep up the hard training and good luck for the upcoming comp few big pb on there way!!!

[tinytraps]

Nice lifting phed! You will smash this comp! Awesome to hear about the bodycomp lifting heavy does a body good!

[hjp]

Attempts look good bro! Interested to see how it goes! More PB's will be there on comp day man

[morattigirl]

What TT said Phed, Nice lifting dude! Luck for comp day. You'll smash it!! :nod: 8)

[M.T]

Shiiirt bro good effort man amazing gains well done.

bf% on the down wtf couldn't ask for more pl ftw

[Phedder]

cheers guys.

just quickly stoppn in on my phone, probably a few more days before we get net at the flat.

Drinkn more and sleeping less than intended :pfft: but catchn up with mates u havnt seen in months isnt the time to be a nana.

Went into sky today, great first impression. Phils very friendly and its well set up.

Worked up to 7-8 singles at 140 on squats superset with singles at 100 paused on bench. Then did 4 sets of 3 at 120 and 90 respectively. Finishd with 4x8 chin ups, pretty quick session.

[bar-belle]

Was a bit sad leaving CBC. Has been such a great place to train, filled with driven and good-hearted people. Damo and Rach, you should be very proud of what you've built and I have no doubts it will continue to grow. It's inspiring to see the effort you both put into the club, and you're own training as well. A big thank you to you both, and to all the other members at CBC as well. Training along side you all has honestly been the highlight of my summer. All the best with training, and I hope to see CBC dominating the powerlifting circuit this year \:D/

Hey Phedder thanks for the kind words...we loved having you as part of the crew this summer.. and I'm sure you will continue to do well with your lifts this year..have made some great gains thus far. Hopefully we will see you later this year in Dunedin for Nationals. Might have to hit you up for some insider info on accomodation etc as never been that far south :grin:

[Phedder]

Hey Phedder thanks for the kind words.

Nothing but kind words for CBC, amazing place :nod:

Might have to hit you up for some insider info on accomodation etc as never been that far south :grin:

Not so sure on insider info, but there's a heap of motels along George st, won't be an issue finding somewhere to stay. Will have to plan an attack on Great Taste - All you can eat for $18. Foods not the best, but there's a lot of it

Just another quick update, should have net installed tomorrow :pray:

Made it in on Friday for a quick session before a 21st.

Deadlifts

5x60kg

5x100kg

3x140kg (b)

3x180kg (b)

10x2x140kg (b) Speed/tech work.

Power Cleans

3x5x60kg

3x3x70kg

Weighted chin ups

5x3+20kg

Then about 10 mins mucking around on the machines, just getting a feel for a few.

I've sorted a job doing Security/Glassie at a bar, busy through O-week so bugger all sleep but I'm hoping to just do 1-2 shifts a week for some extra-dosh (food money ) Quite enjoying it, other than the hours. Haven't had to throw out too many drunken fuckwits so that's a plus, probably the best behaved O-week I've seen. I don't know how, but somehow banged my knee up a bit last night. I don't remember hitting it or any sudden pain, just at one point when kneeling down I felt it and just kept getting worse all night. There's some inflammation below the knee cap, feeling better today but hoping it clears up in a few days. I still want to get in another squat session before I deload for Sats comp - Still need to sort a ride to Invercargill for that too :doh:

[hjp]

Nice work! Always tough if you're working nights and trying to train. Try get rest in bro!

[Phedder]

Got internet finally \:D/

Can't entirely remember, but here's how I think the last 2 sessions went.

Monday

Bench - All reps paused

bar

5x60kg

5x80kg

1x90kg

1x100kg

1x105kg

5x3x90kg

DB rows

10x26kg

3x8x46kg

V grip Pull Downs

Can't remember weights, just worked up and down stack for 5-6 sets. Got just over 3/4 stack for 8 strict reps I think.

Face Pulls SS Pressdowns

4x15-20x50

Leg extensions - getting some blood around the knee, worked up and down stack again, 3/4 stack for 15 I think then DS all the way back down.

Yesterday - wanted to test the knee for squats, felt about 90%

Squats

bar

10x60kg

3x80kg

3x100kg (b)

3x120kg (b)

3x1x140kg (b)

3x2x120kg (b)

20x60kg

Good mornings

3x8x60kg

Hack squat machine - first time using it, very interesting. Think I'm going to like it, harder than I thought it'd be and can get ridiculously deep and great feel in the quads

15xSled

15x1pps

2x10x2pps :oops: Why'd that feel hard

20x1pps

Leg extensions

3x20-30 - blood flow again.

That'll be it for lifting until comp. Might go for a swim and a spa tomorrow night though. Got a mate coming down to the comp who's going to film and hopefully edit (and teach me how ) So hopefully I'll have something to show you guys :pray:

[bar-belle]

That'll be it for lifting until comp. Might go for a swim and a spa tomorrow night though. Got a mate coming down to the comp who's going to film and hopefully edit (and teach me how ) So hopefully I'll have something to show you guys :pray:

When is comp? Yes vids please....BTW like the photos with the yardie...maybe that's why you can't remember how the last two sessions went :pfft: :pfft: :grin:

[Phedder]

Diet has changed back to Intermittent Fasting style. Could be interesting to try and maintain the eating windows with class and lab times varying, so it may shift a little day from day. But generally should stay between 11am and 9pm.

Diet will be as follows, still need to actually crunch the numbers but should be sufficient.

Break-fast:

5 Scrambled eggs on 2 pieces of wholegrain toast + 1 apple and 1 banana

Intra-WO:

10g BCAA, 50g carbs from electrolyte formula + raro

Post-WO Shake

2 scoop PP in 400ml flavoured milk

Post-WO meal

~500g meat, ~300g frozen vege, 2 cups (dry amount) rice, 1/2 packet of stirfry/curry sauce.

Pre-bed

250g cottage cheese, 30ml Olive oil + bunch of almonds.

+ grazing on milk and almonds through the eating window, usually do 500-800ml whole milk a day. All of the above is consumed within 8 hours, sometimes push it to 9 if I have to.

Will do the proper math tomorrow, but going over it quickly in my head should be around;

Protein 270ish

Carbs 370ish

Fats 165ish

Calories 4045

That's for training days, which will be 4 days a week after the comp. Non training days I'll just have my shake with regular milk and probably only 1 cup of rice, so ~100g or so less carbs.

[Phedder]

That'll be it for lifting until comp. Might go for a swim and a spa tomorrow night though. Got a mate coming down to the comp who's going to film and hopefully edit (and teach me how ) So hopefully I'll have something to show you guys :pray:

When is comp? Yes vids please....BTW like the photos with the yardie...maybe that's why you can't remember how the last two sessions went :pfft: :pfft: :grin:

3rd of March in Invercargill, they're just copying Auckland The mate is semi-unreliable but all I got down there haha, so I'm hoping.

Hey, I was pouring the yardie, not drinking it :shifty: Mine's not until the 5th of may

[Ronin]

Welcome back Phed, you gonna be hitting the comp at Sky on 14th April?