Give me strength, or give me death!

[xawier1021]

Hi there, Speaking of death prediction, I find it really odd that one of the on-line death prediction services showed me the same death date that I was foretold in my dream about a year ago. http://yourdeathdate.info/1/index.html - I can’t explain this coincidence in any other way except that there must be some kind of magic involved here.

[Phedder]

Week 3 day 3&4 - Bench and Squats - Did what I had to and left. Got an unavoidable busy weekend ahead so don't think I'll be getting much sleep until Monday when I hand this assignment in.

Bench press

lots x bar

8x60kg

5x70kg

5x85kg

3x95kg

2x102.5kg :evil: 3rd rep lightly spotted. Was aiming for 5, not good enough.

3x90kg

5x80kg

12x60kg

Squats

lots x bar

10x60kg

5x80kg

5x100kg

3x115kg

2x130kg

5x1x120kg

Chin ups

40 reps throughout the session.

[mike27]

building up on those chins!!! :nod: :shock:

nice!! :twisted:

[Phedder]

Sunday turned into an all nighter, so avoided the gym on Monday. This week is my deload week anyway, although last week wasn't overly taxing :oops: I'm unsure whether or not to continue with another cycle of 5/3/1 or jump into some auto-reg stuff working up to heavy singles. Been thinking about it for a while, would be 4-5 sessions a week, with each session either focusing on a front squat and a press, or back squat and a pull. Will have made up my mind by the weekend.

Anyway, today I pottered along with;

Overhead press

10xbar

5x40kg

5x3x50kg

Supersetted with

Front squats

10x40kg

5x3x70kg

Close grip bench

lotsxbar

10x50kg

8x60kg

5x70kg

5x80kg

2x3x90kg

13x60kg

10x60kg

Shoulders with 10kg dumbbell - seated tri set.

12 lateral raises, 5 front raises and 6 presses

10 lateral raises, 4 front raises, and 5 presses

Face pulls

3x15xP10 - Something wrong with the cable here, kept catching on the negative. Really annoying as it kept throwing me off balance :evil:

[samuelNZ]

Training has been looking good for you Sam (when you get into the gym that is) :pfft:

Will be interesting too see what training style you choose next. I've always liked Auto-reg ever since I read about it, but never given it a try as I feel I work better mentally with a set plan each training.

[tinytraps]

Im loving the auto reg stuff at the moment, basically autoregged up to the cbc comp where I hit a PB dead...after not doing any squats or deads for a couple of months :pfft:

Definetley some merit in it bro :nod: . I would change it to squat/push and pull/push. Not to sure how well youd go on pulling after heavy backs although I guess thats just preference.

[Phedder]

Thanks for the input guys

Training has been looking good for you Sam (when you get into the gym that is) :pfft:

Yeah, I'm very much guilty of letting life get in the way too often :oops: In saying that, all major assignments are finished now until exams so I can't forsee anything that would disrupt training (touch wood :pray: )

I would change it to squat/push and pull/push. Not to sure how well youd go on pulling after heavy backs although I guess thats just preference.

Yeah I can see pros and cons for either set up. My logic for wanting to FSQ/press and then BSQ/pull is to give my lower back days off. On FSQ/press days my lower back would be taking minimal loading, and on SQ/pull days be taking a beating. I haven't had any problems squatting after deadlifts, can't recently recall squatting before deadlifts though so we'll see how it goes. I'd only be deadlifting heavy once a week, other pull days I'll probably use cleans or good mornings and then likely chins and face pulls.

Here's a rough sample of what I might do in a week;

Mon -FSQ/press

FSQ - work up to a single at ~100kg, then 3x2@90kg

OH press - work up to a single at ~65kg strict or ~75kg push press, then 3x3@55kg strict or 65kg push

Incline DB press 3x10-15

Lunges 3x10-15

Tues - BSQ/pull

BSQ - work up to single at ~130, then 5x2@120kg

Deadlift - work up to single at ~190kg, then 3x2@170-180kg

Weighted chin ups - work up to 3 reps at ~25kg, then 3x5@10kg

Face Pulls - 3x10-15

Wed - sprints or swim.

Thurs - FSQ/press

FSQ work up to 2 at ~95kg, then 3x3@90kg

Bench Press - work up to 1 at ~105kg, then 3x2@100kg/5x3@95kg

DB shoulder press - 3x8-10

Leg press - 3x8-10

Fri - BSQ/Pull

BSQ work up to single at ~140kg, then 3x3@120kg

Power clean - work up to single at ~80kg, then 3x3@70kg or 5x5@60kg

DB row - 3x10-15

Face Pulls - 3x10-15

Ab work

Sat - Assistance crap

Overhead squats

Bis/tris

higher rep chins

Push ups

Maybe some cardio to finish

Sun - Off(depending on sat night ) or swim/run/row etc

It's good to have put a bit more thought into that and get it written down. That's a very rough sample, and every session would likely differ but it's good enough for a base. I've enjoyed the slow but consistent progress I've had on 5/3/1, but I think it's time for me to try something new to get me excited about training again.

[samuelNZ]

Yeah I think this

to get me excited about training again.

plays a big part in progress as well. Was just going to add that with the auto reg, the back off sets are totally optional and would leave them out if your having a bad day. (You probably already know all this and more) but just incase you missed it

Other than that, looks very solid!

If it was me, I'd probably lean more towards heavy deads say once every 2 weeks and just keep the power cleans up as I find it takes a while for the lower back to fully recover. Then again, we're all totally different and our bodies adapt and react differently so you could give it hell!

Might be smart to slowly taper into squatting that regularly, unless your already squatting 4x weekly? Just some of my thoughts. I'm sure you've got it well covered mate!

Oh and I must add, looking swole brah! (no homo) :pfft:

[Jigga]

Were you at the front of the kapa haka today Phed?

[Phedder]

Yeah I think this

to get me excited about training again.

plays a big part in progress as well. Was just going to add that with the auto reg' date=' the back off sets are totally optional and would leave them out if your having a bad day. (You probably already know all this and more) but just incase you missed it

[/quote']

It definitely does, probably the biggest factor in me wanting a change at the moment to be honest. I have been cutting sets or exercises with 5/3/1 when I haven't felt up to it so will definitely stick with that approach. I think I really just want to regularly lift quite heavy and focus on the singles doubles and triples for now.

If it was me, I'd probably lean more towards heavy deads say once every 2 weeks and just keep the power cleans up as I find it takes a while for the lower back to fully recover. Then again, we're all totally different and our bodies adapt and react differently so you could give it hell!

Yeah I have considered that and will keep it in mind if I find my lower back holding me back. Was also thinking of alternating heavy sessions with speed sessions. One week go heavy, then the next perhaps do 140x5x2 and then follow that up with some cleans too. All things I'll figure out once I have a crack at it I suppose :nod:

Might be smart to slowly taper into squatting that regularly, unless your already squatting 4x weekly? Just some of my thoughts. I'm sure you've got it well covered mate!

You're right, it probably would be smart I had been doing twice a week but have fallen a part a bit the last 2 weeks and not kept with it. I think I'm just going to jump straight into it and see what happens, the first week I won't go all out on the singles though. I'll try avoid grinding and keep them reasonably snappy until I feel ready to push myself closer to max lifts each session. As long as I make it in for every session, I'll be happy even if I'm only squatting 60kg for the first week

Oh and I must add, looking swole brah! (no homo) :pfft:

Cheers mate, weight's very slowly coming down but noticing more definition coming through so happy with that at the mo :nod:

[Phedder]

Were you at the front of the kapa haka today Phed?

Haha yeah I was, 2nd from the right. Or 2nd from the left from the crowds point of view I suppose. Be honest, good performance, or shit

[Phedder]

Made an attempt at a sprint session today, been faaaar too long since I've done any even remotely intense cardio.

5-10 min jog up to the field, did 6 full on sprints across the width of the field. Went over to the goals and did 3x5 chins and 3x10 push ups and then jogged home....Was harder than it sounds :pfft: :oops:

[Jigga]

Were you at the front of the kapa haka today Phed?

Haha yeah I was, 2nd from the right. Or 2nd from the left from the crowds point of view I suppose. Be honest, good performance, or shit

It was entertaining

[Phedder]

Were you at the front of the kapa haka today Phed?

Haha yeah I was, 2nd from the right. Or 2nd from the left from the crowds point of view I suppose. Be honest, good performance, or shit

It was entertaining

Meh, I'll take that :pfft:

[Phedder]

Deload week - upper

Bench

lots x bar

8x60kg

5x80kg

2x5x90kg

2x5x80kg

12x60kg - CG

Chin ups

13

7

5

Seated DB press

15x10kg

10x15kg

7x20kg

Seated Row

3x15xhalf stack

Incline DB press

3x10x20kg

Chin ups

3x5

SS

Face pulls

3x15xP10

[Phedder]

Squats - Playing around to find targets I want to hit each session from next week onwards.

Back Squats

lots x bar

5x60kg

5x80kg

3x100kg

1x110kg

1x120kg

2x1x130kg - Got a mate to check depth on these, Made sure he knew about crease of hip below top of knee etc. He said I was a good 3 inches below that, so pretty happy

5x2x120kg

Front squats

5x60kg

3x70kg

1x80kg

1x90kg

1x100kg

3x80kg

5x60kg

Good session, way too much talking though :oops: I think I'd like to hit at least 120kg for backs and 90kg for fronts each session. Once I get used to the squatting frequency I'll start really pushing the weights up when I feel able to.

Going to a ball tonight, so when I walked in the door I was handed a beer. It's rumoured that they've budgeted for 22 standard drinks per ticket, and my flatties decide we need a few beforehand Gotta love them

[OnlyHuman]

Good luck with the new program Phed

I will pop in regular... quite curious to see what you going to do.

You have been chipping away at 531 for quite sometime... A bit of change will do you good I think.

[Phedder]

Good luck with the new program Phed

I will pop in regular... quite curious to see what you going to do.

You have been chipping away at 531 for quite sometime... A bit of change will do you good I think.

Thanks mate Hopefully weights and fitness keep climbing while bodyfat drops, perhaps 2 out of 3 is more realistic Either way the change of programming will do me good mentally, already fired up and excited for todays session :grin:

Good to see you're going to be giving the Auckland novice a go too, you might cause a bit of an upset :nod:

[Phedder]

First session of the new template, FSQ/Press. Took it easy for the first outing, but still relatively heavy. Felt good, will add some higher rep assistance stuff in the future.

BW:94kg

Front squats

lotsxbar

5x60kg

3x70kg

1x80kg

1x90kg

1x100kg

5x2x90kg

Overhead Press

lotsxbar

5x40kg

3x50kg

1x60kg

Push Press

1x60kg

1x70kg

3x2x60kg

CG bench

5x60kg

3x80kg

1x90kg

1x95kg - PB I think

1x100kg - PB :grin: Paused, and explosive. Tris are stronger than I thought.

3x2x90kg

20x60kg

[OnlyHuman]

1x95kg - PB I think

1x100kg - PB :grin: Paused, and explosive. Tris are stronger than I thought.

Nice start on your new schedule :clap:

[Phedder]

1x95kg - PB I think

1x100kg - PB :grin: Paused, and explosive. Tris are stronger than I thought.

Nice start on your new schedule :clap:

Thanks Close grip isn't something I've ever pushed myself very hard with at low reps, so I suppose PBs are easy to come by. Still pleasantly surprised how fast and easy it was :grin:

[samuelNZ]

1x95kg - PB I think

1x100kg - PB Paused, and explosive. Tris are stronger than I thought.

Grats man. :clap:

Strong FSQ's too. Im jelly.

[Phedder]

1x95kg - PB I think

1x100kg - PB Paused, and explosive. Tris are stronger than I thought.

Grats man. :clap:

Strong FSQ's too. Im jelly.

Cheers :grin: Bit of room to move with CG and fronts, if I'm feeling good on Thurs might try 110 for fronts, and definitely 105 CG next week. Should have gone for it today really. Pretty sure you could match or exceed that on fronts if you tried mate :nod:

[Phedder]

Only the second session and I think I'm in love with this style of training :dancing:

Back Squats

5x60kg

3x70kg

3x80kg

2x100kg

1x120kg

1x130kg

1x140kg - losing respect for this now

1x130kg

3x120kg - Last rep felt easier than the first :-s

5x100kg - paused at the bottom and explode up.

Deadlifts

5x60kg

5x60kg - cleaned

3x100kg

2x140kg

1x180kg

1x190kg - Form wasn't great, weight wasn't completely through my heels but still got it no worries. Held at the top for what felt like 10sec, probably more like 5

3x160kg

Weighted Chins

3@bw

5@+15kg - easier than expected

3@+20kg

5@+10kg - Underestimated myself, +15kg more appropriate.

2x3@+15kg

2x5@bw

Face Pulls SS Chin ups

3x15xP10 3x5

[Phedder]

Went to do some more sprints today, but from the first 'sprint' I could feel my right hammie pulling a little. Kept my running speed just shy of pain onset, roughly 70% of a full sprint. Did 10 lengths of the field, walking back and going again. It was a little alarming as the pain was exactly where I tore it last year, so will definitely be keeping an eye on it the next few sessions and avoid any more sprints for the next week. Might have to make the walk to the gym for the rower or to the pool.