Give me strength, or give me death!

[Phedder]

Okay, It's confirmed. I love these sessions

Front squats

lots x bar

5x40kg

3x60kg

1x80kg

1x90kg

1x100kg

1x110kg - PB Still a bit in the tank, but the weights really getting quite painful across the clavicles now :oops:

3x3x90kg

5x60kg

Bench press

lots x bar

5x60kg

3x80kg

1x90kg

1x100kg

1x110kg - equal PB, fastest I've done it and with minimal leg drive, 115 definitely there for the taking

3x2x100kg

10x60kg

Incline DB press

10x20kg

8x25kg

2x7x25kg

Shoulder tri set. Lateral raises, front raises, and presses. 10kg DB

2 sets, 5 reps each exercise.

[samuelNZ]

115 definitely there for the taking

Awww shet... I think you should change back to your old style, your catching up too fast now :evil:

Well done bro. Hitting some mean PBs already.

[HarryB]

115 definitely there for the taking

Awww shet... I think you should change back to your old style, your catching up too fast now :evil:

Well done bro. Hitting some mean PBs already.

Always climbing... got to watch Phed, silent assasin!

[Phedder]

Ha! You've got 120 there for the taking, and bench is the only lift where I'm reasonably close :shifty:

Well done bro. Hitting some mean PBs already.

Thanks. Pretty sure it's because I was a bit rested before starting, we'll see what happens in a few weeks if fatigue starts setting in.

Always climbing... got to watch Phed, silent assasin!

Cheers Harry, but I think the silence is because I climb so slowly

[HarryB]

Ha! You've got 120 there for the taking, and bench is the only lift where I'm reasonably close :shifty:

Well done bro. Hitting some mean PBs already.

Thanks. Pretty sure it's because I was a bit rested before starting, we'll see what happens in a few weeks if fatigue starts setting in.

Always climbing... got to watch Phed, silent assasin!

Cheers Harry, but I think the silence is because I climb so slowly

well you are always climbing that's the main thing.

[Phedder]

Amen to that, can't complain at progress :grin:

[OnlyHuman]

Amen to that, can't complain at progress :grin:

:clap:

[Phedder]

Wasn't looking forward to todays session, was just drained and had no energy because I only managed to fall asleep around 3am, and was awoken at 6.30am by the lovely sound of a hissing hose at the back of the dishwasher flooding the kitchen :roll: All went better than expected...

Back Squats

bar x lots

5x60kg

3x80kg

2x100kg

1x120kg

1x130kg

1x140kg

1x145kg - PB bit slow through the mid point but never any doubt.

2x130kg

2x3x120kg

5x100kg

Power cleans

5x60kg

3x70kg

2x1x80kg

1x85kg - PB

2x3x70kg

Chin ups

3x8

Chest supported row

10x50kg

2x8x60kg

So, running on 3-4 hours sleep and roughly 50g carbs before training I somehow manage two PBs. Very pleasant surprise :grin: Think I should look into getting a belt sometime soon, definitely going to need one by summer.

I'm loving this style of training, strangely enough the only place I've got a bit of muscle ache is in my glutes. Guess that means I've been getting plenty deep Will look to include a bit more assistance stuff for legs from next week onwards, just some moderate weight leg press or lunges etc.

[Phedder]

Wasn't looking forward to todays session, was just drained and had no energy because I only managed to fall asleep around 3am, and was awoken at 6.30am by the lovely sound of a hissing hose at the back of the dishwasher flooding the kitchen :roll: All went better than expected...

Back Squats

bar x lots

5x60kg

3x80kg

2x100kg

1x120kg

1x130kg

1x140kg

1x145kg - PB bit slow through the mid point but never any doubt.

2x130kg

2x3x120kg

5x100kg

Power cleans

5x60kg

3x70kg

2x1x80kg

1x85kg - PB

2x3x70kg

Chin ups

3x8

Chest supported row

10x50kg

2x8x60kg

So, running on 3-4 hours sleep and roughly 50g carbs before training I somehow manage two PBs. Very pleasant surprise :grin: Think I should look into getting a belt sometime soon, definitely going to need one by summer.

I'm loving this style of training, strangely enough the only place I've got a bit of muscle ache is in my glutes. Guess that means I've been getting plenty deep Will look to include a bit more assistance stuff for legs from next week onwards, just some moderate weight leg press or lunges etc.

[tinytraps]

Sessions looking good bro, Gotta love the auto reg stuff ay!

[Phedder]

Sessions looking good bro, Gotta love the auto reg stuff ay!

Wish I jumped on it sooner :nod:

[Phedder]

Did a supplementary session today;

Squats up to 100x5

3 sets of tris

3 sets of bis

Various rotator cuff work

Attempted HIIT on the rower, but my feet wouldn't stay locked in when I started pulling hard. Got through 1km of 100m on 100m recovery and gave it up. Jumped on the bike instead and did 20mins with HR around 140.

[Phedder]

Body didn't want to cooperate today, despite a solid warm up everything still felt a bit tight. Weights down to 93.5kg.

FSQ/press

Front squats

bar x lots

2x5x60kg

3x80kg

1x90kg

1x100kg - lost bar forward a little putting the weight more onto my arms and tweaked my left rhomboid...I think.

3x3x90kg - As long as the weight was totally across the delts it felt fine, so I was forced to keep great form. Teaches me for getting a little lazy haha.

Close grip bench

barxlots

5x60kg

5x70kg

3x80kg

1x90kg

1x100kg

3x3x90kg

Seated DB press - Didn't quite feel right so moved on.

10x12.5kg

8x20kg

Incline DB press

3x10x20kg

[mike27]

hey phed... ur chins... do you do them assisted?

im keen to build up my WG chins, started them today just on WG bars. but only got 10x,6x,5x. so next back session im going to do WG assisted chins and go for 3 sets of 12 for a few weeks and build into it

whats your thoughts? or should i get on weighted chins 5x5 for example

[Phedder]

hey phed... ur chins... do you do them assisted?

im keen to build up my WG chins, started them today just on WG bars. but only got 10x,6x,5x. so next back session im going to do WG assisted chins and go for 3 sets of 12 for a few weeks and build into it

whats your thoughts? or should i get on weighted chins 5x5 for example

Nope, I do my chins with bodyweight, or if weighted, i'll state the weight eg +15kg.

In my opinion, it'd be best to just keep blasting away on bodyweight chins. Going for higher reps on an assist machine won't have much carry over as it changes the movement too much, supporting your legs etc. I think keeping your body tight and stable is as important as the upper back strength for chins, and the machine takes away that aspect.

10, 6, 5 isn't bad at all. I'd try doing them twice a week, one session weighted and the next with bodyweight. Aim for 3-5 sets, and try to get near failure each set, but make sure you can still complete the last rep of each set.

I think form is quite important for chins as well, nice and controlled and no bouncing out of the bottom. Chin over the bar every rep, and then down to a dead hang before pulling back up again. Really helps build the starting strength and strength through the full ROM. See a lot of people when they start tiring only go 1/2 to 3/4 of the way down and bounce up.

[Phedder]

BSQ/pull

Back squats

8x60kg

5x60kg

3x100kg

1x120kg

1x130kg

1x140kg

2x3x120kg

5x100kg

Deadlifts

8x60kg

5x60kg - cleaned

3x100kg

2x140kg

5x1x180kg - These singles were slower than I'd have liked, but still smooth and clean. Didn't really seem to fatigue either, each rep was about the same as the last.

5x140kg

Weighted Chins

3@bw

5@+20kg

5@+15kg

2x5@+10kg

2x5@bw

Goddamn weighted chins feel good after squats and deads Picked weights perfectly for each set, the 5th rep was always a bit of a grind but never failed a rep. Don't think I'd have had a 6th rep on any set.

Off to Lonestar now for the flatmates birthday, come at me meat! :twisted:

[mike27]

thanks for that

ill stick with bw WG chins for the next back session, then move into 2x per week.

nice deads

[samuelNZ]

Nice sessions man. Doing a great job on this auto reg stuff :clap:

[Phedder]

Thanks guys, today wasn't the greatest but still enjoying the sessions.

FSQ/Press

Front squats

bar x lots

5x40kg

5x60kg

3x70kg

1x80kg

1x90kg

1x100kg

3x2x90kg

5x80kg

Overhead Press

Strict

bar x lots

5x40kg

3x50kg

1x60kg

Push

2x60kg

1x70kg

3x3x60kg

Bench Press

bar x lots

5x60kg

3x80kg

1x90kg

1x100kg

1x105kg

1x100kg

2x5x90kg

10x60kg

Face Pulls

3x15xP10

Shoulders were having a whinge today, the right didn't enjoy the overheads, then it was happy with benching but the left decided to take over on the whinging :doh: Took the pressing a bit easier than I'd have liked, all reps were clean and smooth as I didn't want any grinding with sore shoulders.

[Phedder]

BSQ/Pulls

Back Squat

bar x lots

5x60kg

3x80kg

2x100kg

1x120kg

4x1x130kg

4x2x120kg

2x100kg - Paused in the bottom for ~5 secs then explode up

3x60kg - ^

Power cleans

5x60kg

3x3x70kg

5x60kg

Chin ups

2x6

Pull ups

2x6

Leg press

10x4.5pps

2x10x5pps

15x3pps

Face Pulls

3x20xP8

[samuelNZ]

Paused in the bottom for ~5 secs then explode up

These scared me the hell outa me after I was told a horrifying story about a guy back home doing these and exploding his back after not keeping tension in the hole.

Point of this story, keep everything tight in the hole and don't relax :nod:

Safe squatting brah \:D/

[Phedder]

Cheers for the reminder Sam, something to always be aware of :nod:

FSQ/press - weighed 93kg on the dot today.

Front Squat

bar x lots

5x40kg

3x60kg

2x70kg

1x80kg

1x90kg

1x100kg

1x115kg - PB Form got a little ugly, but I didn't lose the bar so can't have been too bad. Bit of a grind, 120 probably a few more weeks out on a good day.

2x100kg

3x90kg

10x60kg

Close grip bench

bar x lots

5x60kg

3x70kg

2x80kg

1x90kg

1x100kg

2x95kg

3x90kg

5x80kg

DB 1 arm push press

5x15kg

5x22.5kg

1x30kg

2x3x25kg

Rope tricep pulldowns

3x20xP10

SS

Face pulls

3x10xP10

Elbows starting to get a bit sore. Will do some high rep curls tomorrow, and warm up with 50 rep pulldowns.

[OnlyHuman]

1x115kg - PB Form got a little ugly, but I didn't lose the bar so can't have been too bad. Bit of a grind, 120 probably a few more weeks out on a good day.

:clap: :clap: :clap: YES 120 is on the way!!!!!!

[Phedder]

1x115kg - PB Form got a little ugly, but I didn't lose the bar so can't have been too bad. Bit of a grind, 120 probably a few more weeks out on a good day.

:clap: :clap: :clap: YES 120 is on the way!!!!!!

:grin: Thanks. Figured since you got the 140 today I had to hit a PB

[OnlyHuman]

1x115kg - PB Form got a little ugly, but I didn't lose the bar so can't have been too bad. Bit of a grind, 120 probably a few more weeks out on a good day.

:clap: :clap: :clap: YES 120 is on the way!!!!!!

:grin: Thanks. Figured since you got the 140 today I had to hit a PB

I looked into my crystal ball ... This is what I saw: