Give me strength, or give me death!

[Phedder]

10x45kg PB :grin: Was so sure I wasn't going to get there, even the first rep felt heavy but somehow managed to keep pushing.

Looking good!! Thats some high reps for 531!

Still having trouble with your SI on squats?

Yeah I have set my percentages a tad low. Going to skip my deload next week since I head back to Dunedin on the 15th, and from then until the 28th I'd say I won't be able to train consistently on the 5/3/1 template so I'll do a wee deload and test to set them properly.

Squats did feel heaps better today, but I felt as though 2 weeks ago I'd finally gotten back into a smooth groove with my altered technique, then that mishap cause me today to think too much again to make sure I had it right. Come Friday should be sweet I hope. I've done that little exercise you linked a few times, can't tell if it helps or not yet but can definitely feel it doing something haha, cheers.

[Phedder]

Week 3 day 3

Bench was being used, so did my usual warm up +

4x5 chin ups supersetted with

4x10x60lb face pulls

Bench

15xbar

8x40kg

5x60kg

5x70kg

3x80kg

8x85kg PB Got a wicked cramp in my hip right at the start :evil:

5 singles at 90kg, roughly 30-45 sec rest between each. Nice explosive reps.

2x10x60kg

Single arm DB rows - each arm

10x50lb

7x10x80lb - 6th and 7th sets I was using a bit of body english the last few reps

2x10x50lb - Nice and controlled again, strict form.

2x5 chins - Failing on the 5th rep :pfft:

Face Pulls

3x10x60lb

[Phedder]

Was supposed to head in for squats yesterday, but after 2 days of shoveling and barrowing around mulch, and the cramp I got in my hips doing bench the day before I figured taking an extra rest day would be the best idea, so glad I did.

Week 3 day 4

Squats

10xbar

8x40kg

5x60kg

5x80kg

3x90kg

10x100kg PB so stoked about these \:D/ No chance I'd have gotten this if I went in yesterday. Took every rep as a single essentially, worked like a charm.

3x10x70kg

Front squats

10x40kg

10x55kg

Should have done more sets but I just wanted to sit down :oops: so I did, on the leg press

Leg press

15x100kg

10x150kg

5x10x200kg

20x150kg

50x100kg - Holy mother of god :shock: How the heck did Beowulf do 50, then 49, then 48, down to 40 reps with only 10 sec between sets.

Good Mornings

3x10x40kg

Next week is supposed to be my deload week, but the following week I head back to Dunedin and my first 2 weeks back there I doubt I'll be consistent with training so I'm just going to treat those 2 weeks as a deload and try and get a test in to set my percentages properly and go hard again from the 28th of Feb. So next week I think I'll work up to some heavy sets of 5 on each day and maybe a few singles too.

[Beowulf]

I'm regretting it today man :^o

Quads are thrashed

[Phedder]

Been a bit slack the last few days due to work, but got today off so made it in. Tried Hemo-rage for the first time, took a half scoop. Bit underwhelmed to be honest, felt it gave me a bit of a boost but nothing special. Will try a whole scoop on leg day, that should give me a bit more of a kick.

Overhead press

8xbar

5x30kg

5x40kg

6x50kg PB was only going for 5 so pretty happy with an extra rep. Actually a 3 rep PB from my last effort at 50kg \:D/

8x40kg

2x5x40kg

Deadlifts - One of the trainers mentioned I'm locking out my legs a bit before my hips, need to focus on driving the hips through once the bar is past my knees.

10x60kg

5x100kg

3x130kg

1x150kg

3x130kg

10x100kg - changing technique slightly each rep, bunch of singles really.

Power cleans

5x60kg

3x70kg

2x5x60kg

Squats

10x60kg

10x70kg

10x85kg

10x60kg

Neutral grip chin ups - didn't rest much, hence diminishing reps

14

10

7 and then a ~30 second negative, holy mother of tension :shock:

Then went shopping today for some new clothes, I've moved up in the world to XL tops \:D/

[Phedder]

Great session today, surprising really after spending the day digging and barrowing some very compact dirt around.

Usual warm up + 30 cable rows at 80lb.

Bench

10xbar

10x40kg

5x60kg

5x5x80kg - no leg drive, approx 3cm wider than usual grip just feeling it out. Quite like it.

5x85kg - set up for leg drive just incase, had to use on the last rep

10x60kg

Weighted chin ups - never done them weighted before, I've found a new love :jive: Full range of motion of course, from dead hang to chest to bar.

5xbw

3x5xbw+20kg PB

5xbw+15kg

5xbw+10kg

10xbw

Supersetted with

Weighted dips - Haven't done dips all summer, never done them weighted.

5xbw

5x5xbw+10kg PB

bwx7

Single arm DB rows - back was really fatigued from chins already, hence quite light.

10x60lb

2x10x70lb

Hang clean and press - pretty much non existent triple extension :oops: Will practice this with an empty bar before I do them next time.

4x5x40kg

Face pulls

3x10x80lb

Some internal and external rotator work too.

Great upper body session, think I might head into CBC on monday for a lower body session, my last in the North Island until December most likely \:D/

[Phedder]

Went into CBC for my last session in the North Island for a long time to come, was apparently 35 degrees inside! I'm speculating an inverse relationship between my strength and the temperature haha, If that's the case I should be repping 140 when I'm back in Dunners :pfft: I wish!

Quite a simple session today, but it did the business.

Squats

10-15xbar

10x60kg

7-8 sets(lost count :oops: ) x10x70kg - last set I had to rack it and rest for 10 sec or so to crank out the last reps.

10x60kg

Deadlifts

5x60kg

5x100kg

3x5x120kg

Attempted some Lunges with 20kg dumbells, barely worth mentioning. Think i got 3 sets of 5-8 reps, legs were very wobbly by then

Good to hear that my squat technique is decent, just need to sort my tuck which will come with stretching and time. Definitely feeling much better squatting now than I was a few months ago, so a big thanks to Steak for sorting me out :clap:

Was already walking a bit funny on my way out to the car, and tomorrow I've got an early start with a 1 hour drive and then a 2 hour flight, hope I can stand up again after all that sitting :pfft:

[Ronin]

Was already walking a bit funny on my way out to the car, and tomorrow I've got an early start with a 1 hour drive and then a 2 hour flight, hope I can stand up again after all that sitting :pfft:

Don't worry mate, we'll send Gym Rat out to the airport to meet ya with a zimmerframe :grin:

[Phedder]

Was already walking a bit funny on my way out to the car, and tomorrow I've got an early start with a 1 hour drive and then a 2 hour flight, hope I can stand up again after all that sitting :pfft:

Don't worry mate, we'll send Gym Rat out to the airport to meet ya with a zimmerframe :grin:

Haha that would be much appreciated. Maybe he could give me a ride on his bike too, save me the $$ for the airport shuttle

[bar-belle]

Good to meet you today phedder safe travels :nod:

[steak]

Good to catch again mate...kUTGW and have a safe and productive year down there....here's the addy for the belts etc

http://www.sportsdistributors.co.nz

currently upgrading the site but some its working

[Phedder]

Likewise Bar-belle. Thanks for the Link Steak, however being safe and productive can begin on the 28th of Feb I predict much danger and destruction in the coming days :wink: Still have some wicked DOMS though haha, they peaked yesterday I think. Walking up and down the hill our flat's on a few times a day wasn't pleasant.

Finally got internet sorted at the flat, and took one of my flatties into the gym today as well, just showing him some good upper body movements. Anyway I did;

Gym weight of 89kg, so haven't lost as much as I thought was 91-92kg when I left I think? Definitely leaner now too.

Bench

10xbar

8x60kg

5x80kg

1x90kg

1x95kg

1x100kg - equal PB but way easier than it's ever been. Not used to this bench again yet so leg drive was lacking too, confident of a 105kg sometime next week when I test before starting 5/3/1 again.

8x80kg

One arm DB rows

10x20kg

10x35kg

10x42.5kg

10x20kg

Overhead press

10x20kg

8x30kg

5x35kg

5x45kg

10x30kg

Chin ups

5

10

12

10

Not going to have much structure the until the 28th when I start 5/3/1 again, just probably going to alternate upper and lower days when I can make it in.

[Ronin]

Welcome home mate :grin:

I predict much danger and destruction in the coming days :wink:

Haha, watch out for the Pus Watch dude, Big Brother is everywhere :shifty:

Nice work on the bench too, way ahead of me there

[Dontrunwithknives]

Tried Hemo-rage for the first time, took a half scoop. Bit underwhelmed to be honest, felt it gave me a bit of a boost but nothing special. Will try a whole scoop on leg day, that should give me a bit more of a kick.

Jut tried my Hemo-Rage today. Used one heaped scoop, nice energy boost. Lifted some heavy(ish) weights at the start of my workout but that kind of fucked me over for the rest of the workout. Bit of a good pump but not as good as SuperPump250.

The weird thing I took it at 10:35am. Started my workout at 11:10am. Finished my workout at about 12:15pm. It's now 12:50pm and I'm getting a REALLY strong buzzed out feeling now, it's nice :pfft:

[Jigga]

:gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: OWEEK MUTHA FUKAAAAAAA!!!!!!!!!!!!! :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire: :gunfire:

[Phedder]

Thanks Ronin.

DRWK, I've experienced pretty much the same, decent boost for the workout, then get home and I'm just buzzing for a while after haha. Quite like it.

f*ck yeah Jigga, let the good times roll and memories be non-existent, already one night forgotten Henry's have got really cheap spirits at the mo, worth stocking up I think.

[Phedder]

Dragged my sorry ass back into the gym today and did a full body. Squats, Overheads, Deads, Bench, and Chins. Weights were so pitiful they're not worth mentioning, BW dropped another kg or two atleast. Struggled to get 4 or 5 reps on top sets I'd usually manage 10. Come Monday I'll be a good boy again, no angel but definitely not drinking every night, barely sleeping, and spending almost double my food budget on alcohol instead. On the other hand, it's a hell of a lot of fun Few more big nights then back on track \:D/

[Shutupandsquat]

Come Monday I'll be a good boy again, no angel but definitely not drinking every night, barely sleeping, and spending almost double my food budget on alcohol instead. On the other hand, it's a hell of a lot of fun Few more big nights then back on track \:D/

tsktsktsk

[Phedder]

Come Monday I'll be a good boy again, no angel but definitely not drinking every night, barely sleeping, and spending almost double my food budget on alcohol instead. On the other hand, it's a hell of a lot of fun Few more big nights then back on track \:D/

tsktsktsk

My summer wasn't as great as expected so I'm letting loose now in O-week, fair enough I think :shifty:

[Shutupandsquat]

Come Monday I'll be a good boy again, no angel but definitely not drinking every night, barely sleeping, and spending almost double my food budget on alcohol instead. On the other hand, it's a hell of a lot of fun Few more big nights then back on track \:D/

tsktsktsk

My summer wasn't as great as expected so I'm letting loose now in O-week, fair enough I think :shifty:

Excuses, excuses.

[Phedder]

tsktsktsk

My summer wasn't as great as expected so I'm letting loose now in O-week, fair enough I think :shifty:

Excuses, excuses.

Have to convince myself somehow! :pfft:

[HarryB]

only young once bro and a week or so rest is good for you lol...

I am aiding and abetting!!

[Phedder]

Haha cheers harry, definitely not a week of rest though, no rest for the wicked aye :twisted:

[HarryB]

yeah man.. I look forward to coming back to work after a holiday so I can have a break from holidaying!

[Phedder]

Time to behave again :cry: Going to treat this week as a re-introduction to training and eating, then start up 5/3/1 again next week. Doing upper/lower this week, so will use Thursday and Friday to get a rough idea where my 1rms are to start up 5/3/1 again. Anyway;

Weight: 88kg well fed and hydrated today, will also take some basic measurements sometime this week.

DB bench press

10x15kg

10x27.5kg

8x35kg

8x30kg

10x20kg

Supersetted with DB bench rows

15x15kg

10x27.5kg

10x35kg

10x40kg

15x20kg

Chin ups

8

6

7

Overhead press

10x20kg

5x30kg

5x40kg

Push press

5x50kg

3x60kg -PB

3x50kg

5x40kg - strict press

Neutral grip chin ups

11

8

In for lower tomorrow, think I may have to switch back to conventional deads as I discovered the other day where I grip the bar for sumos is slick with no knurling. Will experiment a bit tomorrow.