Give me strength, or give me death!

[Phedder]

W7D2 - Deload Squats

Squats

lots x bar

2x5x60kg

5x100kg

3x120kg

3x3x140kg (B) - Very loose

Bench

lots x bar

2x5x60kg

2x8x85kg

Lying Leg Curls

3x10x90lb

SS

Leg extensions

3x10x105lb

Face Pulls

4x12x60lb

SS

Lateral Raises

4x12x11kg

Done, quick and easy. Deloads are boring

[Kalidane]

W7D2 - Deload Squats

Squats

lots x bar

2x5x60kg

5x100kg

3x120kg

3x3x140kg (B) - Very loose

Bench

lots x bar

2x5x60kg

2x8x85kg

Lying Leg Curls

3x10x90lb

SS

Leg extensions

3x10x105lb

Face Pulls

4x12x60lb

SS

Lateral Raises

4x12x11kg

Done, quick and easy. Deloads are boring

Ah I didn't see 'deload' at the top and wondered what was going on :doh:

Doesn't compare with 11k+ kg moved on a squat day in early September!

[Phedder]

Yeah not a fan of holding myself back like that but needs to be done.

W7D3 Deload - Coan/Phillipi

Bodyweight: 103.1kg - Hadn't drank much yet today so likely a little dehydrated, should be in the 104s for the first time late next week :pray:

Deadlifts

5x60kg

5x60kg - Power Cleaned

3x100kg

2x140kg

2x180kg (B)

2x210kg (B)

3x3x170kg (B)

Circuit;

Romanian deadlifts - 3x8x90kg

Bent Over Rows 3x8x60kg

Good Mornings 3x8x60kg

D grip Pulldowns

3x8x165lb

Just realised it's now supposed to switch to 3x5 for assistance and not done as a circuit, as well as adding in power shrugs, whoops :oops: Will continue as programmed next week.

[Phedder]

W7D4 - Deload

Squats

lots x bar

2x5x60kg

3x100kg

3x120kg

3x3x140kg (B) - Final set paused for 2-3 sec.

Front Squats

2x5x60kg

3x80kg

1x100kg

1x110kg (B)

1x120kg (B) - Equal PB

1x130kg (B) 10kg PB

1x140kg (B) 20kg PB

Lying hammy curls

2x10x80lb - Nope, Hammy doms from Wednesday.

2x20x50lb

Ab wheel rollouts

10xbw

3x8xbw+10kg - 1-2 second pause at full extensions, absolute killer!

hanging leg raises

2x12xbw

Happy to get a big front squat PB, although pretty easy as I hadn't tried heavy front squats since probably this time last year when I failed 125 :pfft: 140 came up fairly easily but came close to losing the bar off my shoulders. Upper back and ab strength is definitely the limiting factor here, I think 160 is possible if I can keep the bar on my shoulders. A goal for over summer :nod: Back to heavy squats on Monday, looks like a killer volume day so hopefully will be nice and fresh for it.

[teamfatboy]

Dang! WICKED front squats, Phed :notworthy:

I run out of shoulders a long way before that... kudos to you!

[Phedder]

Cheers TFB, only a year later than when I set the target

I was amazed and a little embarassed at how my shoulders crumbled haha, a sure sign we both need more upper back work. Never heard someone say their upper back is too strong, so another thing on the agenda for summer :nod:

[Phedder]

W8D1

Weight:103.2kg

Bench

lots x bar

2x5x60kg

3x80kg

1x100kg - First reps all paused from here

1x110kg

1x120kg - PB \:D/ Have done it T'n'G before but failed it at nationals, glad to finally get it paused.

5x3x107.5kg - Volume PB I suppose, only ever done 1 set of 3.

DB Rows - Strict

15x26kg

3x12x41kg

D grip Pulldowns

3x10x120

Face Pulls

2x15x75

And that's all I had time for before the gym closed. Will plan better next sat and be able to fit in floor presses and some heavier back work.

Benching Vid:

[Kalidane]

Cheers TFB, only a year later than when I set the target

I was amazed and a little embarassed at how my shoulders crumbled haha, a sure sign we both need more upper back work. Never heard someone say their upper back is too strong, so another thing on the agenda for summer :nod:

Nice dude :clap:

Do you have a plan of attack yet for the upper back?

[Phedder]

Cheers TFB, only a year later than when I set the target

I was amazed and a little embarassed at how my shoulders crumbled haha, a sure sign we both need more upper back work. Never heard someone say their upper back is too strong, so another thing on the agenda for summer :nod:

Nice dude :clap:

Do you have a plan of attack yet for the upper back?

Just giving it enough time to be trained really. My main day for back training currently is Saturdays after my bench work when the gym closes at 4pm. I work Friday nights so I often just run out of time to give it justice. The other day for back atm is my deadlift day with coan/phillipi which really takes it out of me so don't have much left to give once I've gotten through all the prescribed work. I'll be running a few cycles of 5/3/1 over summer so back will be trained twice a week on upper days with a big focus coming back onto pull ups and chin ups, I've shyed away from them as I've gotten heavier and it shows :oops:

[tinytraps]

Just caught up with your journal bro you have made heaps of progress!

Well done on the 140 front squat and that 120 bench both have been a long time coming. Good job man :clap:

[Monarchking]

Ya, 120 paused :clap:

[OnlyHuman]

Ya, 120 paused :clap:

x 2 :nod: :clap:

[Phedder]

Cheers guys, definitely a long time coming. Lets hope it doesn't take me another 2 years to add 20kg to my bench :doh:

Tonights session was a mammoth, and off the back of working 2 nights and doing my final lab report ever I'd probably averaged 4 hours sleep for each of the last 3 nights...Comes time to squat and I'm wide awake and ready to go :-s Had some issues with depth though as you'll see, at least half would have been just a tad high I reckon :naughty:

W8D2

Weigh in: 103.3kg

Squats

lots x bar

2x5x60kg

5x100kg

3x120kg

2x3x145kg (B)

5x3x165kg (B)

3x2x175kg (B)

2x2x165kg (B)

6x145kg (B) - Supposed to be 2x3 but was disappointed with my depth issues so banged them out in one.

Bench

lots x bar

5x60kg

9x3x72.5kg - Cycling between close, moderate and max grip.

Went into the boxing room knowing they had some kettlebells in there, didn't realise they only went up to 10kg I think they mostly use them for the womens group classes. Anyway just wanted to flush out the hips and shoulders a bit, so did

50 reps of 10kg KB swings

20 reps of 10kg KB shoulder Press

25 reps of 10kg KB swings

20 reps 6kg KB lateral raises

20 reps of 6kg shoulder press

Wasn't timing myself but would have been just over 5 minutes I think? No rest just kept moving, good wee sweat and got the blood flowing well. Might make this a regular occurence :nod:

Squat video, got most of my working sets tonight, 3 mins of squats and some shady depth :pfft:

[Phedder]

Still got massive DOMs from the squats, especially at my hammy/glute tie in which made todays deadlifts really fun Felt a lot harder than they look on video.

W8D3 - Coan/Phillipi

Weigh in: 104.2kg - PB YEAH BUDDY! \:D/

KB swings

10kgx50 - Warming up the hips

Deadlifts

5x100kg

2x3x100kg

2x140kg

2x180kg (B)

1x200kg (B)

2x217.5kg (B)

3x3x180kg (B)

Power Shrugs

3x5x160kg - Awkward as f*ck, keep hitting my twig and berries. Need to figure out a better way...

Romanian Deadlifts

2x5x120kg

1x5x140kg

Bent Over Rows

3x5x80kg

Good Mornings

3x5x80kg

Chin ups

5x5xbw

SS

Ab wheel rollouts

5x8xbw

D grip Pull downs

3x12x150lb

Kipping dragon flags I suppose? Not sure what to call them, lifting hips and legs right up off the ground, head and shoulders stay in contact.

3x12xbw

Deadlifts video:

[Phedder]

Went in today to volunteer for some skinfold testing, $20 New world voucher and a (well, 4) free skinfold tests. Pretty happy with the results really, entering the measurements I got from him last time in March, and todays results into the same formula gives me these numbers;

March - 96.0kg, 14.1% bf, which gives 13.5kg of fat and 82.5kg of lean Mass.

Oct - 103.9kg, 15.3% bf, which gives 15.9kg of fat, and 88.0kg of lean mass.

I couldn't ask for much better really, up 2.4kg of fat and 5.5kg of muscle mass. Most of the skinfold increases came from iliac crest and abdominal, so around the belly as I can tell Relaxed arm girth is up 2.5cm, waist up 4.2cm, glutes up 6.5cm :shock: I guess this fasting and lifting heavy thing actually works :pfft:

[Phedder]

W8D4 - Squats

Weigh in: 104.2kg - Wasn't a once off \:D/

Squats

lots x bar

2x5x60kg

5x100kg

3x120kg

2x3x145kg (B)

6x3x165kg (B) - Vid of all sets

Front Squats

5x60kg

3x80kg

3x3x100kg (B)

SSB squats

5x70kg

3x5x110kg (B)

Lying Hammy Curls

2x10x100lb

2x12x80lb

Done, about an hour in the squat rack tonight

Video:

Seem to have fixed the depth issues from Monday, no idea what was off then.

[Monarchking]

Still got massive DOMs from the squats, especially at my hammy/glute tie in which made todays deadlifts really fun

this is me, that area is the worse 2 days after squatting and is a real pain in the ass..

[Phedder]

No pun intended?

W9D1

Weigh in: 104.3kg

Bench

lots x bar

2x5x60kg

3x80kg

1x100kg - First reps all paused from here

1x110kg

1x115kg

3x5x100kg

Pull ups

30 reps done between bench sets.

Floor Press

8x60kg

2x5x90kg

2x5x95kg

Chin ups

25 reps done between floor press sets

DB rows

15x26kg

12x46kg

10x56kg

Bench Pulls

3x10x60kg

Face Pulls

3x12x100lb

[Phedder]

W9D2

Weigh in: 105.0kg - PB where'd that come from :shock: Might have to cut back a little on the choccy :oops:

Squats

lots x bar

2x5x60kg

5x100kg

2x5x130kg

5x5x150kg (B) - loose.

Bench

lots x bar

2x5x60kg

5x80kg

2x8x90kg

Standing BB Overhead Press

lots x bar

8x40kg - Na, BB didn't feel good with the shoulders.

Seated DB Press

10x16kg

4x8x20kg - Felt much better.

Face Pulls

3x15x50lb

SS

Tricep Pressdowns

3x15x50lb

[Phedder]

W9D3

Weigh in: 104.6kg

Deadlifts

lots x 60kg

3x100kg

2x140kg

2x180kg (B)

1x210kg (B)

2x230kg (B) - PB First rep sweet as, 2nd I was a little out of position but still came up good. 2x242.5kg next week :shifty:

3x3x190kg (B)

Romanian Deadlifts (Skipped power shrugs as they felt useless last week)

3x5x120kg

Bent Over Rows

3x5x80kg

Good Mornings

3x5x80kg

Pull ups

3x8xbw

Lying Hammy curls

12x80lb

10x100lb

12x120lb

10x80lb

Chin ups

3x10xbw

AB wheel rollouts

10xbw

3x8xbw+10kg

Good session, had Steve Varga in the gym tonight benching so was videoing his lifts between sets and plenty of chatting, probably 6-7 powerlifters in the gym tonight which hardly ever happens, good vibe :nod: Happy to be getting some semi decent reps again with pull ups and chins, will be doing plenty over summer.

[steak]

trainings looking good Phedder....maken them gains all the time 8)

[tomsammce]

Go heavier!! ya grape lookin'!!!

[Phedder]

trainings looking good Phedder....maken them gains all the time 8)

Cheers Damo, slow and steady. Quite liking this template, with a few tweaks I can see myself running it again in the future when Deads and Bench are the focus.

Making pretty good progress yourself, never thought I'd see the day when CBC was low carb

Go heavier!! ya grape lookin'!!!

Jeez Tom, gimme time! 242.5x2 next week, then 247.5 and 255 the following 2 weeks.

[tomsammce]

I'm joking! That's solid lifting mate!

[I Declare War]

I'm joking! That's solid lifting mate!

Yea gotta say, good work Phedder! I'm impressed!