Give me strength, or give me death!

[Phedder]

Cold as hell down south at the moment is it mate? Hows your training been going?

Yep. Well layered up and still feeling the cold, but the flat's still staunching it out and refusing to turn on the heat pump :pfft: You've got some snow up in Wellington as well don't you?

Have gotten sicker the last few days so training hasn't been going. The last few weeks sessions weren't feeling the greatest either so think I'll just take this week off to rest and get better, and start this cycle of 5/3/1 with the same numbers over again.

Went to a 21st on Saturday saying I'd only have a few casual beers but there was nothing casual about it :shifty: Ended up piggybacking the birthday girl around town after her heels crippled her and woke up with horrific pain in both my hip flexors, very odd feeling. So yeah training's off for the week but I'll continue with plenty of stretching and ball work and hopefully come back strong next week.

[Phedder]

Still a bit sick but the worst of it has passed, just a blocked nose and sinus pains at the moment. Decided it was time to get back into it. Lost 1.5kg which I'm not too bothered about, thought it'd be more. I dropped creatine and DAA the last 2 weeks and back onto it now which could explain some of the loss. Looking a little leaner anyway so not complaining Just going to muck around this week, and then jump back into 5/3/1 next week. Todays session;

Deadlifts

5x60kg

5x60kg - cleaned

5x100kg

5x120kg

3x140kg

1x160kg

1x180kg

1x200kg - PB Wasn't expecting a PB first session back, but was feeling strong so just decided to go for it. :grin:

1x180kg

Power cleans

3x70kg

5x60kg

Chin ups

10

8

Overhead press

10xbar

5x40kg

3x50kg

3x2x60kg SS chins

2x5x50kg SS chins

Chin ups

3x3xBW+12kg chain

2x5xBW

Face Pulls

3x15xP10

[rimma]

Nice 200 dead bro.

I remember being surprised at setting a few PR's earlier this year when I was sick or recovering from sickness :-s :nod:

[Phedder]

Cheers bud, will be interesting to see how the next few sessions go.

How's your training coming along? I know you've been busy lately but still managing to at least get some maintenance stuff in?

[rimma]

Cheers bud, will be interesting to see how the next few sessions go.

How's your training coming along? I know you've been busy lately but still managing to at least get some maintenance stuff in?

Yeah, don't hold back if you're feeling strong! Things are going well thanks bro- a bit sketchy for a while but the hectic period is over. I'm still training and making slow gains... and still obsessively stalking nzbb :pfft:

[Phedder]

Cheers bud, will be interesting to see how the next few sessions go.

How's your training coming along? I know you've been busy lately but still managing to at least get some maintenance stuff in?

Yeah, don't hold back if you're feeling strong! Things are going well thanks bro- a bit sketchy for a while but the hectic period is over. I'm still training and making slow gains... and still obsessively stalking nzbb :pfft:

Good to hear Does that mean the cobwebs will be dusted off your journal soon? :poked:

[OnlyHuman]

1x200kg - PB Wasn't expecting a PB first session back, but was feeling strong so just decided to go for it. :grin:

Nice one :nod: :clap:

[Phedder]

Thanks OH.

Went in for bench today, was hoping to still be feeling strong but not quite :oops: Upper back and arms are actually quite sore from Tuesday still, probably didn't stay tight enough.

Usual warm up plus 3x20 face pulls

Bench

lots x bar

8x60kg

5x80kg

3x90kg

1x100kg

1x110kg - Slowest bench I've ever done :pfft: Probably moved 1cm a second, but it got there.

1x100kg

3x3x90kg

10x60kg

Single arm military press - strict

8x15kg

5x17.5kg

5x20kg

Incline DB press

3x10x20kg

Face Pulls

3x15xP10

[Phedder]

Finally a good legs session! Haven't had one I've really felt went well since I banged up my knee on the 16th of July, so it's been a long time coming :grin:

Squats

lots x bar

10x60kg

5x80kg

5x100kg

3x110kg

1x120kg

1x130kg

1x140kg - PB I didn't have anyone checking depth but felt good to me

1x130kg

2x120kg

5x5x100kg

20x60kg

DB lunges

2x10x20kg - Goddamn I hate lunges!

V squat machine

2x10 Half stack, feet together bottoming out depth.

Leg extensions

3x10x1/3 stack - so weak now

Because of it being so long between decent leg sessions thought I'd get a quick pick taken when I got home too, ~40mins after session;

Will do a full set of pics sometime next week and chuck those in the pics forum.

[Phedder]

Back on the 5/3/1 now, doing the same weights as last cycle as I had only gotten through 4 workouts before getting sick. Gym was ridiculously busy, had to wait 25-30 mins for a rack to press in so did plenty of random crap after my warm up.

Overhead Press day

Hammer strength high row

3x10xhalf stack

Chin ups

8

6

5

5

Seated cable row

3x10xhalf stack

Overhead Press - strict

10xbar

5x40kg

5x50kg

5x55kg

Push press

3x60kg

1x70kg

2x1x75kg

3x70kg

3x60kg

8x50kg

Close grip bench

lotsxbar

10x50kg

3x8x70kg

8x60kg

Single arm military press

5x15kg

2x5x20kg

DB curls

3x10x15kg

Chins

5

3

Dead

[Phedder]

Shit session today, I hadn't eaten anything yet but my flatmate was driving into the gym and it was raining so decided to catch a lift. Quickly downed 100ml milk and a half scoop PP but don't think it helped at all, still felt tired and weak. At least now I know I need a decent feed before hitting the gym, as I had been toying with the idea of moving to fasted training.

Deadlifts

10x60kg

5x60kg - cleaned

5x100kg

3x120kg

3x140kg

5x160kg - Minimum reps achieved, just :oops:

3x140kg

5x60kg - cleaned

Face pulls

4x15xP10

V-squat machine

5x10x85 -lbs or kgs not sure. Varying foot placements.

That was it I think. Fucked around a lot between exercises doing a lot of stretching because it was easier :pfft:

[Phedder]

Another pretty crap session, just felt weak :evil: Not sure why as I've been sleeping heaps more lately, and I got in a solid feed before this session

Week 1 day 3 - Bench

Bench Press

lots x bar

5x60kg

5x70kg

5x80kg

3x90kg

7x92.5kg - was expecting 10 reps so pretty disappointed

3x3x85kg

Chin ups

3x5

SS

Chest supported rows - pulling to neck level

3x10x40kg

Incline DB Press

10x15kg

3x8x20kg - :oops:

DB rows

10x30kg

10x40kg

Chest flies SS Reverse flies

3x10x64lb-----3x10x56lb

[Phedder]

Week 1 day 4 - Squats

Again very busy, decent wait for a rack.

V squat machine

3x10x85

Squats

2x5x60kg

5x80kg

5x100kg

5x115kg

5x110kg

3x5x100kg

15x60kg

V squat machine

2x10x105

Leg extensions

10x45

10x65

10x85

3x10x95 - Drop set down

8x75

8x55

10x35

[Phedder]

Week 2 day 1 - Overheads

Overhead press

10xbar

5x40kg

3x50kg

3x57.5kg

1x60kg

2x2x70kg - Push press

2x3x50kg - back to strict

SS Chin ups between every set of overheads

8x5reps

Face Pulls

15xP10

3x10xP12

One arm DB press

5x15kg

5x20kg

5x25kg

Incline DB press - 1 notch lower than usual

10x20kg

2x8x25kg

Flat DB press

2x10x25kg

Seated cable row

3x20x30.5kg

Few sets of bis and tris :oops:

and another 2x5 chin ups to make it a total of 50 reps for the session

[Phedder]

Just chucking these in here as well.

[drizzt]

Looking pretty solid there Phed, good stuff :clap: How's the bodyweight? (sory if I missed it)

[Phedder]

Thanks Sitting at 95.5kg in those pics. I just put up a topic in the pics forum here.

[Phedder]

Week 2 day 2 - Deadlifts

Took a while to get the spot for deadlifts, so plenty extra warm up stuff, single leg deadlifts for glute activation etc.

Deadlifts

5x60kg

5x60kg - cleaned

5x100kg

3x130kg

3x150kg

4x170kg

8x100kg

Power cleans

2x5x60kg

Squats

10x60kg

5x80kg

7x100kg

5x100kg

14x60kg

Hyper-extensions

2x12xBW

[I Declare War]

Deadlifts

4x170kg

Good stuff on the deadlifts :clap:

[Phedder]

Deadlifts

4x170kg

Good stuff on the deadlifts :clap:

Thanks, still a long way off where I want them though

[Phedder]

Week 2 day 3 - Bench

Bench

lots x bar

8x60kg

5x70kg

3x85kg

3x90kg

5x97.5kg

2x1x100kg

3x5x90kg

15x60kg

Chin ups

10

3x5

Face Pulls

3x15xP10

Incline DB press

10x22.5kg

2x8x25kg

Neautral grip chins

5x5

Chest supported row

2x12x40kg

Shoulder press machine

2x8x? - won't be using this machine again, just felt awkward.

[Phedder]

Had a horrible sleep last night, so just felt weak and tired today. Why must I be striken down on squat day! :evil:

Squats

bar x lots

8x65kg

5x85kg

3x105kg

3x125kg - Still got target reps, barely :roll: Upper and lower back were just screaming at me so form definitely wasn't up to scratch.

3x115kg

Front squats

5x65kg

2x3x75kg - Finishing the last set 2 guys who always warm up with oly lifts complimented me on my depth and form - Good to know being weak and tired I still kept it together here

Leg press

10x3pps

10x4pps

10x4.75pps - Gym was busy, with people actually lifting heavy :shock: Had to add 15kg plates because all the 20s were in use, first time I've seen that :pfft:

6x5.5pps

10x4pps

2x15x4pps

[hhhh1]

youre at unipol ay, what time do you normally train?

[Phedder]

youre at unipol ay, what time do you normally train?

Yep, bit all over the place at the moment but I usually try for getting there between 2 and 4.

[Phedder]

Crazy busy lately so I'm only doing 2 sessions this week, Today I combined my Overheads and Deadlifts, and Thursday I'll get Bench and Squats done.

Overhead Press

10xbar

5x40kg

5x50kg

3x55kg

2x60kg

2x5x50kg

Deadlifts

5x60kg

5x60kg - cleaned

5x100kg

3x140kg

1x160kg

2x180kg - PB I think? Not sure if I've tried more than a single before

1x180kg

Power Cleans

2x5x60kg

Leg press

10x3pps

2x8x4pps

Haven't been eating enough the last few days due to just being too busy, weighed in at just below 94kg today after being 95.5kg on Friday. I'd only had my smoothie and a sandwhich, so got back to the flat and downed a shake, massive helping of shepards pie, flake chocolate bar, big bowl of beef vindaloo and about to have some cake :grin: Been eating for nearly 2 hours haha, and I'm probably still a tad under maintenance. Goal is dropping .5kg a week, over 1.5kg in 5 days is definitely too much.