Give me strength, or give me death!

[Phedder]

Took my flatmate in for the leg session today, his squat technique was surprisingly good for 6'1 of nothing but limbs who's never squatted before. A few cue reminders after each set and he just got better and better, making depth first session. Some people have all the luck

Squats

15xbar

15x40kg

10x60kg

5x80kg

8x100kg

5x100kg

10x80kg

Leg press

15 x 2pps

15 x 3pps

15 x 3pps

Conventional deadlifts - Actually felt fine for me again, maybe increased flexibility has helped.

10x60kg

10x100kg

5x140kg

1 set of 15 lunges with 20kg DBs for me, flattie was almost falling over so we left :pfft: That was just his introduction to leg training too, can't wait until he gets the technique sorted a bit more and I can really push him :twisted:

[Phedder]

Went for a good run up through the hills today, absolutely stunning day down here with views to match., could see most of the city and the harbour. Roughly 40-50 minute run with approx. 10 sprints thrown in of varying distances and inclines. Found a few choice spots for views near the flat and a few good spots for some hill sprints, as well as a field I might use for some shuttle work. Got pretty lost though :pfft: Had never been through those areas before. If I'm feeling good tomorrow I'll push for a 1rm on bench and overheads to plug into the program.

Forgot to mention I've also started on a 3 month supply of DAA kindly thrown in by Hennie when I stocked up on the basics earlier, looks promising and I'll give a rundown/review when the bag's empty.

[Ronin]

a good run

Is`there truly such a thing? :pfft:

[Phedder]

a good run

Is`there truly such a thing? :pfft:

Okay, I suppose the run wasn't that good but the weather and view were fantastic! Always fun exploring new areas too :grin:

[Phedder]

Was going to go for a 1rm on bench today but I wore a t shirt that was too slick on the bench :evil: couldn't set up tight enough for some good leg drive. Good to see my strength is coming back though, felt strong without much leg drive.

Bench

10xbar

10x40kg

8x60kg

5x80kg

6x90kg

5x90kg

8x80kg

15x60kg

DB bench rows

10x25kg

10x35kg

8x45kg

10x37.5kg

Overhead press

10x20kg

5x30kg

5x45kg

10x30kg

Chins

10

7

5

5

Seated rows

3x10 just over half stack

And as I was walking out I did 8 chins and 10 dips. They're right by the door, can't help myself

[Phedder]

Gave friday a miss as I felt a bit beaten up and had a sore throat coming on, which has still hung around :roll: In hindsight Saturday night was probably a bad idea :shifty: Starting back on 5/3/1 now, good to have more structure again.

Week 1 day 1

Weight: 90kg flat glad to be back in this territory, started creatine again today as well, so will probably hit 91-92kg within the next week or two and from then on I'm looking for between 1-2kg a month of weight gain.

Did 3x10 on some machine row to start

Overhead press

10xbar

8x30kg

5x40kg

5x45kg

8x45kg

3x50kg

1x55kg

8x40kg

5x40kg

Chin ups

10

10

8

7

5

Incline DB press

10x17.5kg

10x25kg

8x25kg

8x25kg

8x22.5kg

Chins SS Dips

8, 10

7, 9

7, 8

5, 6

5, 5

Another 3x10 on the high row machine.

[Phedder]

Week 1 day 2

Deadlifts

10x60kg

5x80kg

5x100kg

5x120kg

12x130kg - could have done a few more but wanted to do something heavier

3x150kg - was planning on doing 3 singles, but felt easy so just did all 3 in 1 set. Glad how easy it is getting back into conventional.

Power cleans

4x5x60kg

Squats - very low, probably too low as I felt I was loosing a bit of tightness in the hole.

10x60kg

2x10x80kg

That was it, done in 30 minutes as I had a tutorial to get to and had to eat and shower first. Seemed like I was friends with half the gym today, chatting between all sets :oops:

[Phedder]

Week 1 day 3

Bench

lots x bar

10x40kg

8x60kg

5x70kg

5x75kg

13x80kg - PB

3x90kg - 2-3 sec pauses on each rep

10x60kg - close grip

DB rows

15x20kg

15x30kg

10x40kg

10x30kg

Bunch of shoulder stuff, presses and raises etc. All between 10-15 reps using 10-15kgs DBs. 6-7 sets total I think.

Various grips for pullups/chin ups too, totaled 50 reps.

Then 2 sets each of rear delt flies supersetted with chest flies, 15-20 reps each.

[tinytraps]

No such thing as going too low broski :grin: How you finding wendlers?

[Phedder]

Ha I'd like to be comfortable that low though, just felt like I was sacrificing form for depth.

It's good to be back on a planned program, accessory stuff will be a lot more auto reg though, just using the progressions for the main lifts then doing what I think best, a few movements will always be there but no set reps or intensities etc. Thinking I underestimated myself with the numbers again though haha, was going to do a test before setting them but O-week shenanigans got in the way of that :pfft: Might use my 1 rep days to do a rough test and re-set for the next cycle, bodies just getting used to training and eating regularly again for now, loving the rebound :twisted:

Wicked tat by the way, still haven't manned up yet myself

[Phedder]

Fantastic leg session today, still on a high :grin: almost collapsed going down the steps outside the gym

Week 1 day 4

Bodyweight: 91kg flat

Racks were being used so did 1.5km on rower.

Squats

lots x bar

10x60kg

8x70kg

5x80kg

5x90kg

13x100kg PB \:D/ Could have grinded out maybe another 2 but was losing it forward a little in the hole, fatigue or weak core, need to work on both either way.

Good mornings

3x10x50kg, did another 10 squats after my 3rd set.

Front squats

10x50kg

2x10x60kg - these felt easy so decided to semi-test myself

3x70kg PBs for all sets after this, hadn't been over 60kg yet.

3x80kg

1x90kg

1x92.5kg - BW front squat achieved :grin: Confident of 100kg if I started with fronts.

10x60kg

Leg press

15x1pps

15x3pps

12x4pps

15x4pps

10x4pps

20x3pps - Legs pumped to bits after this.

I doubt next leg session will be as productive, day after St patties and the day before the hyde st keg party, two events I'm not missing =P~

[rimma]

Good to see you back on the 5/3/1 bro, front squats getting some decent weight now!

I remember when your wrists were getting in the way at 50kg or so. I'm gonna add fronts into my accessory stuff starting from next week.

[groovy]

Awesome reps on back squat and great BW front squat. :clap: :clap:

[Phedder]

Fronts were a very pleasant surprise, hadn't done them in a while so was expecting hell from the wrists, did 1 min of stretching them out and didn't feel any discomfort until the 80kgs, but still very bearable. Don't know how that happened but I'm not complaining

Thanks Groovy, glad to make that milestone :grin:

[Ronin]

Awesome work on the fronts dude. Looks like I got my work cut out for me when I get under the bar, you're leaving me for dead :grin:

[Phedder]

Cheers Ronin

Bit of a rushed session today, went in after my first class and wanted to finish quickly as I had to do a bit of prep work to conduct an interview this afternoon.

Week 2 day 1

Overhead press

2x8xbar

5x30kg

3x40kg

3x45kg

8x47.5kg

3x2x50kg

8x40kg

Chin ups

18 - would be a PB but not all reps were to my standard, got to 14 I think with full dead hang and sternum up to bar, but the last 4 weren't to a full dead hang.

8

8

7

6

6

Supersetted with Dips

10

10

10

8

10

9

[Phedder]

Week 2 day 2.

1km row

Deadlifts

8x60kg

5x80kg

5x100kg

3x110kg

3x120kg

8x140kg PB but only because I've never tried going over 5 on 140. Actually felt pretty crap today, was hoping for at least 10 and know I could manage that on a better day no worries.

1x160kg - went up pretty quick, hoping I can still hit 180 next week.

Power cleans

5x60kg

5x70kg

6x5x60kg - was waiting for the squat racks to be free, hence so many sets. Upper back = fried.

Leg press

3x15x3pps

Squats - rack finally free

3x10x60kg - Didn't feel too great on the knees so kept it light and worked on depth and technique.

[Phedder]

5-10min jog up hill to the field, 6 sprints at 90-100% effort then I could tell my hammies just couldn't take that intensity anymore, so did another 2 at roughly 80% then a 15min jog around and back home.

Going to do sprints of some kind every Wednesday and probably a decent distance run every Saturday when I can, definitely not this one I want to be quicker and fitter, slacked off in that department too much last year.

[Phedder]

Few hiccups lately, but should be able to make every session this week, but they won't be long or high volume, got a lot going on at the moment. Doing some testing to properly set my numbers for 531 to prepare for next week.

Overheads today

10xbar

5x30kg

3x40kg

1x50kg

1x55kg

1x60kg - PB went up bloody easy too

0x65kg - probably too big of a jump, stalled just above the head.

3x3x50kg

Chin ups

3x10

Supersetted with

Dips 3x10

Face pulls

3x15 plate 9/16

[morattigirl]

Good work on ya PB Phed, you going for your 180 dead this week aye?

[Phedder]

Good work on ya PB Phed, you going for your 180 dead this week aye?

Cheers, gotten and exceeded :grin: Hopefully two more days of PBs coming up as well. Forgot to comment in your journal, great work finally slaying your bench dragon :clap:

Deads testing today, weighed in at 90kg. Eating and sleep had been shit since St patties but didn't think I'd lost anything. Minimal at least.

Cleans

10x40kg

Deadlifts

8x60kg

5x100kg

3x140kg

1x160kg - add chalk

1x170kg

1x180kg - equal previous PB

1x185kg -PB and absolutely stoked! Bit slow through lockout but not hitched or anything. Possible 190 I reckon with some decent sleep and food in me. Really happy with this especially because I hadn't lifted over 160kg in roughly 4 months.

1x160kg

5x140kg

Power cleans

12x60kg -PB Don't know why I kept repping :pfft:

4x5x60kg

Had to go for roughly a 6km walk today as well, woulda been nice going past the harbour if it wasn't so overcast.

[morattigirl]

Cheers, gotten and exceeded :grin: Hopefully two more days of PBs coming up as well. Forgot to comment in your journal, great work finally slaying your bench dragon :clap:

Deadlifts

1x180kg - equal previous PB

1x185kg -PB

Thanks Mate! Woohoo 185! :clap:

[Phedder]

Another one bites the dust :grin:

Bench - Did 3 sets of 8 pull ups between my warm up sets too.

10xbar

8x40kg

5x60kg

3x80kg

2x90kg

1x95kg

1x100kg

1x105kg - PB Good pause and nice smooth lift too.

0x110kg - Felt great and really confident after the 105, Felt good holding it at lockout too but paused it for too long and stalled at mid point. Could definitely touch and go but that's not what I'm after.

1x100kg

5x60kg

DB rows

15x25

10x35kg

2x10x40kg

Cable rows

3x15x half stack

Supersetted with

Incline press machine

3x12x half stack

[Ronin]

Another one bites the dust :grin:

1x105kg - PB Good pause and nice smooth lift too.

Awesome work mate, bloody well done :clap: :clap:

[Phedder]

Thanks Ronin :grin:

Today could have gone a lot better, very busy all day and knee wasn't feeling great for some reason but not too bad so still made it in.

Only had time for squats so that's all I did.

15xbar

10x60kg

5x80kg

3x100kg

1x110kg

1x120kg -PB with good depth

1x130kg -PB for weight and depth, really sunk it and came up reasonably quick. Played it safe and didn't go any higher.

5x110kg - thought it was a good idea to drop set down from here :doh:

7x100kg

21x80kg - PB for reps here, legs could have kept going but I was gasping for air 1 min rest then

15x60kg warm down.