Give me strength, or give me death!

[Phedder]

Cheers opti, so close to it but just not quite there. With equipped nationals 8 weeks away I can't really put off learning the suit any longer, gotta sort myself a shirt too :shock:

Todays session:

Pause Squats

lots x bar

2x5x60kg

3x100kg

3x120kg

3x3x140kg (B) @8s

GHR

5x8xbw

Pull ups

5x8xbw

Nice quick session to get back into it, Mondays will usually start with Conventional deadlifts, but for obvious reasons thought I'd give them a miss today

Finalising my template for nationals now, looking at 3x squat and bench per week and 2x deadlifts, with one day being suit and shirt/board work.

[OnlyHuman]

Nice one Phed :clap: all that hard work payed off!

Find interesting your big jump in deadlift. Perhaps squats build you deadlift better than the deadlifts? (I am not saying not to deadlift just pondering :wink: ).

[Phedder]

Nice one Phed :clap: all that hard work payed off!

Find interesting your big jump in deadlift. Perhaps squats build you deadlift better than the deadlifts? (I am not saying not to deadlift just pondering :wink: ).

The squats certainly help, I've always known the power was there, more the technique I was worried about. I felt a little rusty and wasn't at all confident from the 2 times I'd deadlifted before the comp, but it came together well when needed. Looking for 260 minimum come nationals, with plenty of squats to help build it :wink:

In again this morning, more squats.

Squats

lots x bar

2x5x60kg

3x100kg

3x140kg (B)

3x3x160kg (B) & wraps. Everything felt off, my lower back was quite achey, twisted it funny getting out of bed. Because of that I wasn't keeping position the best, so hard to pass judgement on the wraps. More just learning how to wrap consistently really.

Bench against chains. First time doing this so only used 10kg chain

lots x bar

5x60kg

5x60kg + C

3x80kg + C

4x100kg + C

3x4x110kg + C

Quite enjoyed benching against the chains, effectively 120kg at the top. I'll likely keep the bar weight similar and slowly increase chain weight over the weeks, looking for 20-25kg chain eventually.

Later in the afternoon

DB Rows

10x24kg

10x32kg

10x40kg

Pull ups SS CG chins

8 + 4

6 + 5

5 + 5

Circuit

Tri press downs, face pulls, and cable curls all 3x20x30kg

Ab wheel

12xbw

3x10xbw+15kg

Took a little vid but not really worth uploading, nothing spectacular and I know exactly what was off.

[Northland Powah]

Wow good stuff at your comp bro! solid progress from the hard yards

[Phedder]

Cheers mate, happy with how things are progressing.

Thursday

Sumo deadlifts

2x5x60kg

3x100kg

3x140kg

3x160kg (B)

2x3x180kg (B) @8s

3x190kg (B) @8.5

3x140kg

Extended pause bench, flat back no leg drive.

lots x bar

2x5x60kg

3x80kg

4x4x100kg

Military press

2x10x20kg

10x40kg

2x8x50kg

10x40kg

Ab wheel

15xbw

2x10+5, 10s done with 20kg plate.

Pull ups

3x5

Some lighter upper back stuff at work, face pulls, band pull a parts etc.

Pretty happy with the Sumos, haven't done them since Feb so form was definitely rusty and something to work on, but 3x190 is a rep PB. Pretty confident of a fairly smooth 5 plate sumo in a few weeks.

Saturday - Equipped training

Squats

lots x bar

2x5x60kg

3x100kg

2x140kg (B)

+46 Centurion straps down

3x140kg

3x180kg

+RPM knee wraps

3x180kg

2x2x200kg

Bench

2x5x60kg

3x100kg

+48 Fury

5x120kg - 3bd

3x130kg - 2bd

3x140kg - 2bd

2x140kg - 1bd

Close grip bench

3x5x100kg

Pull ups

3x8

Really happy with how today went, especially given 4 hours sleep and a hangover :pfft: Equipped work is coming together well, very close to depth on the top sets of squats. Might try straps up next week and see how 220kg or so feels. Got a good feeling for the shirt today as well. Sets at 140kg were much better, 2nd rep on the 1bd flew up, first one I kinda forgot to keep driving once the shirt stopped giving me much haha. Might try go for a touch next week with 145-150ish. Thanks to the boys for all the help today, makes everything a lot easier with solid guidance around :nod:

Have some vid of the sumos and equipped squats, will chuck that together sometime today.

[Phedder]

Here's the vid:

Please, tear me apart about that Sumo

[Monarchking]

hey.

any possibility of shirted bench vids?

chur

[Phedder]

Didn't take any today mate, will make sure I'm more onto it next week. I want to see it too :nod:

[Phedder]

Monday morning's session - Pretty horrible.

Conventional deadlift

2x5x60kg
3x100kg
3x140kg
1x180kg (B) - Failed it twice before that, didnt feel right from the floor. Felt like I was only loading through my lower back, vid shows decent form but it just felt horrible. Humbling to say the least.

Sumo Deadlift
2x3x140kg (B)
3x160kg (B)
0x180kg. Wouldn't even budge
8x140kg (B)

Pissed off by now. Sumos actually felt fine, no issues with the back. The 160s felt fantastic, much better form than last week. No idea why 180 wouldnt move, didnt feel like I was loading it through the lower back.

Paused Squats
2x5x60kg
3x100kg
3x3x140kg (B)

GHR
10
5+10kg DS 5bw
5+10kg DS 5 bw
10

Ab wheel
12xbw
3x12x+10kg

Vid isn't worth uploading, hopefully tomorrow goes better.

[Phedder]

Tuesday mornings session

Squats with knee wraps
lotsx bar
2x5x60kg
3x100kg
3x140kg - add belt
3x160kg - add knee wraps
2x4x160kg @8rpe. Much better than last week, first 160 should have been 4 as well but bar slipped so racked it. Getting used to the wraps is taking it's time, form still a little off but I'm feeling strong under the bar at least. Feels like the wraps bunch up behind my knees a bit at the bottom, making depth harder to come by? No worries in the suit as I sit back a bit more, but with my normal raw squat style they seem to get in the way. 

Extended Pause Bench
lots x bar
2x5x60kg
3x80kg
3x5x100kg @8 - Nice and easy too, bar speed slowing on the last reps but still a good 2 maybe 3 reps there.

OHP
10xbar
3x10x40kg

Face Pulls
4x20x80

Later on at work

A little rotator cuff work
4x10 Pull ups. Glad to be getting out solid sets of 10 again 
Tri pushdowns
4x15

[Phedder]

Hmm, formatting's gone to shit with the copy paste and I can't be arsed fixing it...

[Phedder]

Finally a good session!

Sumo deadlifts

2x5x60kg

3x100kg

3x140kg

3x160kg (B) 

3x160kg (B) - Hook grip

3x170kg (B) - Hook grip

3x180kg (B) - Straps

2x200kg (B) - Straps

First set at 160 with alternate grip felt horribly awkward, my under hand is pushing against my leg and throw everything off. Decided to try hook grip which I haven't used at all this year, and it felt instantly so much better. Happy the HG held out to 170kg as well, think heaviest I've gone with it was 190 so that'll be increasing soon.

Bench against chains

lots x bar

5x60kg

5x60kg + 20kg chain

3x80kg + c

4x100kg + c

3x4x110kg + c

Really happy with bench as well, locking out 130kg at the top for so many reps definitely helps build confidence for my shirted work on Sat.

 

Front Squats

2x10x60kg

3x8x80kg

Been a while since I've done these, but they're back to stay. Will do 8s at 90kg next week then 100kg the next.

 

Video:

 

[Phedder]

Equipped work today!

 

Squats

lots x bar

2x5x60kg

3x100kg

3x140kg (B)

Add 46 RS Centurion straps down + old Titanium Knee Wraps

3x180kg - Half squat at best.

3x200kg - Maybe 3/4 squat?

Straps up

3x200kg - Back to half squat...

2x2x220kg - Getting better, but still quite a ways off depth. Definitely need to widen my stance a bit more and sit back into it. The weight's still popping up relatively easily which is a good sign, a few more sessions and hopefully I'll get consistent depth at 220-230ish, Don't really want to have to open much higher than that.

 

Bench

lots x bar

5x60kg

3x100kg

Add 48 Fury

5x120kg - 3bd

3x130kg - 2bd

3x140kg - 2bd

2x140kg - 1bd

0x150kg - Attempted touch. Got it down but groove was way off, got it half way back up but then dumped towards my face. Big thanks to MT for the life saving haha.

1x145kg - Air board. Another attempted touch, was pretty close but knew if I went any lower I'd lose it again. Much better line than the 150. 

2.5x150kg - 1 bd. First 2 were good, 3rd one stalled right out. Possibly could have ground it out but it was moving at a snails pace.

Raw

3x100kg

10x60kg

First time going for a touch in the shirt, scary business haha. Might try again next week or just stick with 1bd work because I'm quite confident there. Once I learn the groove better I'd love to be able to open on 140-145ish.

CG Chin up

2x8

Pull ups

3x8

Face Pulls (SS with chins/pullups)

5x20x70lb

Chest Supported row

15xbar

2x10x30kg

Long session today, 3 hours or so. Thanks to MT, Liam, Luke and Harry for the spots and encouragement. Good vibe this morning *dance4*

 

Only 5 equipped sessions left before Nationals, bit of pressure there to start getting consistent depth and touches. 

[Phedder]

This morning's training:

Deadlifts

2x8x70kg

3x120kg

3x170kg (B)

5x3x200kg (B) @8,8,8.5,9,9.

Stoked the conventional deadlifts are working again! From here until Nats 200kg will be my absolute minimum. I'd like to be regularly working with 220kg+, though squats and bench have my focus for this comp. 

Paused Squats

5x60kg

3x100kg

3x3x140kg (B) @8.5s 

GHR

5x8xbw

SS

Pull up

5x8xbw

Muched around with a little ohp and curls. 

Will chuck the vid together with tomorrows session as well. 

[Phedder]

This morning: 

Squats with wraps

lots x bar

2x5x60kg

3x100kg

3x140kg (B)

Add KW

5x160kg (B) @9

2x3x170kg (B) @9

Still hate knee wraps by themselves, feels like it throws my technique off and I can't stay as upright as usual. 

Bench with extended pause

lots x bar

2x5x60kg

3x80kg

4x100kg @8

3x4x105kg (B) @8.5s

OHP

3x20xbar

Curls

2x20xlog.

Later in the arvo:

Pull ups

5x8

SS 

AB wheel

5x15

Machine row dropset thingy...

8 reps for each grip, so 24 rep sets. Close grip, then drop a plate, moderate grip, drop a plate, wide grip. Great pump and contraction, did 3 sets total. 

Then about 30 minutes of foam rolling and stretching. 

[Phedder]

 

Been slack logging the last few days.

Thursday am:

Sumo Deadlifts:

2x5x60kg

5x100kg

3x140kg

4x5x160kg (B) - First set hook gripped, then straps.

5x170kg (B)

Bench against chains - 20kg of chain

lots x bar

5x60kg

5x60kg + C

3x80kg + C

3x100kg + C

3x3x110kg + C

Front Squats

10x60kg

4x8x90kg

 

 

This mornings equipped session

Squats

lots x bar

2x5x60kg

3x100kg

3x140kg (B)

Add 46 centurion, straps down

2x3x180kg

Add knee wraps

3x200kg

Straps up

2x2x220kg @9, 8.5

2x1x230kg. @9, @8.5 - DEPTH!

Stoked to finally hit depth in the suit, first 230 I paused on the way up, forgot to actually drive hard myself haha. 2nd set I put in some effort and it moved a lot more smoothly.

Bench

lots x bar

10x60kg

3x100kg

Add 48 Fury

5x130kg - 3bd

3x140kg - 2bd

2x145kg - 1bd

0x150kg - Touch and couldn't press, too low.

1x145kg - Touch and easy press! Flew up really nicely.

2x3x150kg - 2 bd.

Stoked to get a touch and press with the shirt too. 150 was bad, but not as bad as last week. Got it down really well, just had it in a poor line to press and got minimal support from the shirt. Dropped it to 145, much better line and it flew up. My fears of bombing have now greatly diminished haha, now just to get more consistent in the gear.

Pull ups

10

3

3x10

The set of 3 were attempts at a clapping pull up, got my hands together but couldn't manage a good clap. This will come soon! Big thanks to MT for the spots and advice, Drizzt telling me to get my feet turned out and wider, and Tash and Luke for spotting as well.

 

I got footage of these last two sessions, but my editing software has expired so need to find something free to use. Will get it together eventually.

 

 

[Phedder]

• Playing catch up again Here's a weeks sessions:
•  
• Monday
•  
• Deadlifts
• 2x5x70kg
• 3x120kg
• 3x170kg (B)
• 4x2x200kg (B) Not good, couldn't find the right groove. Had a few failed attempts to pull off the floor, re-set and go again. The ones I got moving were okay, but just a bit off.
•  
• Paused Squats
• 5x60kg
• 3x100kg
• 3x4x140kg (B) Fairly happy with these, added a rep per set from last week, definitely felt those final reps.
•  
• Circuit
• GHR
• 5x10
• Pull up
• 5x10
• BB Hip thrust
• 5x10x20kg
•  
•  
• Tuesday:
• Squats with knee wraps (Definitely hate them without the suit, throws off my form too much. Will do them without wraps next week.
• lots x bar
• 2x5x60kg
• 3x100kg
• 3x140kg (B)
• 3x160kg (B&KW)
• 2x180kg (B&KW) - Raw PB is 5, so yeah. Screw the wraps.
• 3x160kg (B) - No need wraps, felt better.
•  
• CG Bench (Replacing extended pause bench)
• lots x bar
• 2x5x60kg
• 5x80kg
• 4x5x100kg
•  
• Ab wheel
• 30 reps with a 1 minute plank at extension of the last rep. Yep, felt that
•  
•  
• Thursday
• Sumo Deadlift
• 2x5x60kg
• 5x100kg
• 3x140kg
• 3x160kg (B)
• 3x3x180kg (B) - Managed to hook grip all of these, pretty happy with that. Weight felt easy, thumbs were definitely killing me.
•  
• Bench against chains. 20kg chain
• lots x bar
• 5x60kg
• 5x60kg + C
• 3x80kg + C
• 3x100kg + C
• 2x115kg + C
• 3x115kg + C - Got a spot, little help on 3rd rep.
• 2x2x110kg + C
•  
• Front squat
• 10x60kg
• 8x100kg (B)
• 1x140kg (B)
• 8x100kg (B)
•  
• Happy with a little added weight for chain bench, and good to hit 140 front squat again. Came up easy but I almost lost the bar, rack position needs work. Gonna try for a true max after Nats, I'm thinking 160 should be possible.
•  
• Todays equipped session:
• Squats
• lots x bar
• 2x5x60kg
• 3x100kg
• 3x140kg (B)
• Add Suit, Straps down
• 2x3x180kg
• Add wraps
• 3x200kg
• Straps up
• 2x220kg - A little high still
• 2x2x230kg - First set I fell forward a little, 2nd set was much much better.
•  
• Bench
• lots x bar
• 2x5x60kg
• 3x100kg
• Add shirt
• 3x3x120kg - Air boards, just working it in.
• 3x130kg - 2bd
• 3x140kg - 1bd
• 2x1x145kg - Touch - First single was horrible, 2nd was much better with solid pause and smooth press
• 1x140kg - Touch
• 5x150kg - 2bd
• 50xbar.
•  
• Face Pull
• 2x20x100lb
•  
• Pull up
• 2x10
•  
• Getting more confidence in the gear, good to get more touches today.

[Phedder]

This morning:

Deadlifts

• 2x5x70kg
• 5x120kg
• 3x170kg (B)
• 2x2x210kg (B)
• 3x3x170kg (B)

Pause Squats

• lots x bar
• 5x60kg
• 3x100kg
• 3x3x140kg (B)

 

• circuit:
• GHR
• 3x10xbw
• Pull ups
• 2x10
• 15
• Glute Bridge
• 3x10x40kg

Deadlifts feeling a little better, but still off. On todays top sets it felt like I'd lost my speed off the floor, but lockout was very snappy. The opposite of normal for me... Decided to drop back to 170 for some speed and tech work, felt pretty good. Used my romaleos for the final set, interesting. I really want to get half the heel of my old wei ruis taken off to try a smaller heel for deadlifts.

I didn't push too hard on the pause squats, feeling very fatigued from the equipped work on Sat and 3 days of poor sleep doesn't help. Happy to nail 15 pull ups though, all time PB even from when I was much lighter. These are feeling great lately, can't wait to crack 20!

[Phedder]

Some vid from the last 6 sessions, just a few highlights. 

[Phedder]

Yesterdays session:

 

• Squats
• lots x bar
• 2x5x60kg
• 3x100kg
• 4x140kg (B)
• 3x4x160kg (B)
• 10x100kg - High bar.
•  
• Close Grip Bench
• Lots x bar
• 2x5x60kg
• 3x80kg
• 5x4x105kg
•  
• OHP
• 15xbar
• 2x10x40kg
•  
• Chest Supported Row
• 3x12x30kg

 

Felt good doing the squats without knee wraps, I'm much more confident in my raw abilities without them. 

 

Today at work I spent about an hour doing rotator work, some light upper back and core stuff, and a tonne of foam rolling and mobility. 

[Phedder]

• Today - Great session *i-m_so_happy*
•  
• Weigh in: 100.6kg - I swear I'm eating! it's either a tape worm or cancer *scratch_one-s_head*
•  
• Sumo deadlifts - Hook grip for everything, ouch 
• 2x5x60kg
• 5x100kg
• 3x140kg 
• 3x160kg (B)
• 3x180kg (B)
• 3x190kg (B) - Hook grip PB
• 3x200kg (B) - Rep PB for sumo, and new hook grip PB
• 2x180kg (B) - Got a few tips from Drizzt, will put them more into practice next session. Made the lift more of a true sumo instead of still getting a lot of conventional in there. Much slower and harder off the floor, but a smoother lift and once off the floor felt really easy. 
•  
• Bench against chains
• lots x bar
• 5x60kg
• 5x60kg + 20kg Chain
• 3x80kg + C
• 3x100kg + C
• 3x110kg + C
• 2x3x115kg + C - PB, last week I had to get a light spot on the 3rd rep. This week 2 sets no spot. 
• 3x110kg + C
•  
• Front Squats
• 10x60kg
• 5x100kg
• 3x5x120kg (B) - Rep and volume PB I think? Kept my positioning much better than last weeks 140. 
•  
• Seated Row
• 2x15x50kg
•  
• Dips
• 2x10
• Really happy with this session, last high volume one as well. Will start slowly tapering for nationals now, less total reps but heavier weights. Sumos feeling strong, even with technique still being off. Felt I'd be good for 5 at 200kg. Good to get in some heavy volume for bench and fronts as well.

[Optimass]

that suits begging for 245+ bro ... stop holding out *lol*

[Phedder]

that suits begging for 245+ bro ... stop holding out

Was just trying to nail 230 consistently first! I'm wanting to open on 230, will go for a triple at that on Sat and then see where it goes... 3 equipped sessions left, would love to nail a 250 before Nats. You're too damn tall though mate, straps are loose as haha. 

[Phedder]

Also, here's a back shot I took a week or two ago. 

[Pseudonym]

I just went back and had a look at your first journal photos. You've done some growing over the last few years, Mr Phedder.