Give me strength, or give me death!

[hhhh1]

you seem to be dropping your bodyweight pretty well, how much energy/day do you think youre averaging?

[Phedder]

you seem to be dropping your bodyweight pretty well, how much energy/day do you think youre averaging?

Yeah I've dropped 2.5kg in 5 weeks or so, pretty much exactly on target which is sweet. I don't strictly count macros or calories, but just did a quick and rough calc (Probably +/-10% error) of todays eating + what dinner will be and came out at 230P, 200C, 120F which is 2800Kcal. I'd say that's pretty typical lately, Probably ranges from 2600-3000.

[Phedder]

BSQ/Pull

Back Squats - wanted to deadlift heavier so took it a bit easy on squats

bar x lots

5x60kg

3x80kg

2x100kg

1x120kg

1x130kg

4x1x120kg

10x60kg

Deadlifts

5x60kg

3x100kg

2x140kg

1x180kg

1x200kg - Equal PB, but I'm a few kg lighter now

3x2x140kg

Weighted Chins - Hands were wrecked from the 200, didn't quite grip it right.

3xBW

5x20kg

5x15kg

2x5x10kg

5xBW

DB hammer curls

15x12.5kg

2x15x15kg

Face Pulls

3x20xP8

[samuelNZ]

1x200kg - Equal PB, but I'm a few kg lighter now

Monster! :shock: Your smashing this auto reg! :clap:

KUTGW

[Phedder]

1x200kg - Equal PB, but I'm a few kg lighter now

Monster! :shock: Your smashing this auto reg! :clap:

KUTGW

You say after just doing this;

Deadlift 60x5 100x5 140x5 add belt 170x3

200x5

200x3

200x2

200x3

200x3

200x2

200x3

200x2

200x2

The 200 felt good, but no chance of repping it like that :shock: I suppose I can try claim mine's better because I didn't use a belt :pfft: (not srs)

[Phedder]

Did some intervals today;

5 min jog up to the field, then sprint the length, walk back to start and sprint again x6. Then 2x ~40m hill sprints, quite steep. 10 min jog/walk back home.

Hoping I'm feeling strong on the bench tomorrow, pressing hasn't been the best lately. Really want to get past 110, I've had good speed the last few times doing it, then the next session when I want to try higher I feel weak as shit :evil:

[Phedder]

FSQ/Press

Front Squats

bar x lots

3x60kg

2x70kg

1x80kg

1x90kg

1x100kg

1x110kg

5x90kg - A bench became available so cut fronts short

Bench Press

bar x lots

5x60kg

3x80kg

1x90kg

1x100kg

0x112.5kg - :evil: Shouldn't have even tried, 100 felt good but not good enough for this. Possibly would have gotten with a T'n'G.

2x1x100kg

2x3x90kg

20x60kg

Overhead Press

bar x lots

5x40kg

5x50kg

2x5x60kg - Push pressed

Flat DB press

10x20kg

5x30kg

5x35kg

10x30kg

7x30kg

Face Pulls SS Tricep rope pushdowns - Non stop, just alternating between exercises. Reps went something like;

25 - 25

17 - 19

14 - 15

10 - 12

I've gotten so crap at DB presses :oops: The strengths there, but the balance isn't. I found I had to keep them in a pretty strict line, if they drifted slightly outside of it there was no chance of recovering, however when kept inside it, presses were quick and easy.

[Phedder]

BSQ/Pulls

Back Squats - During my warm ups another guy worked in, he immediately loads the bar with 120kg and proceeds to do 6-8 reps of knee bends, does 3 sets and leaves. Mean while I'm doing my warm ups with rock bottom depth, we were both watching each other with that "what the f*ck is he doing?" expression :pfft:

lots x bar

5x60kg

5x80kg

3x100kg

1x120kg

1x130kg

1x140kg

2x3x120kg

2x5x100kg

Chin ups

5x5

Power cleans

3x60kg

3x70kg

2x80kg

3x70kg

Stiff-legged Deadlifts - haven't done these in forever, my knees kept getting in the way :pfft: Will have to work on form a bit, but felt them where I should.

8x70kg

6x80kg

6x90kg

Chest supported BB row

10x50kg

10x60kg

8x70kg

12x50kg

Chin ups

3x5

SS

Face Pulls

3x10

[samuelNZ]

Any signs of DOMS or other pains at all from the daily squatting? Still can't believe how casual your making this auto reg look.. Just walk in each day and squat up to 140 = monster.

During my warm ups another guy worked in, he immediately loads the bar with 120kg and proceeds to do 6-8 reps of knee bends, does 3 sets and leaves.

Need a new training partner?? :shock: :pfft: :pfft:

[Phedder]

Any signs of DOMS or other pains at all from the daily squatting?

A little bit of constant stiffness/ache, no real DOMS to speak of. My usual warm up sorts it no worries, all feels good once there's weight back on the bar :grin:

Still can't believe how casual your making this auto reg look.. Just walk in each day and squat up to 140 = monster.

I wish! I'm too much of a pussy for that, hence alternating with front squats. Much more manageable weights :pfft: I actually find the front squat days more testing, still not used to the weight across my collar bones yet. It's been great so far for increasing my confidence under heavy (for me) weights. I do miss higher reps occasionally, tempted to just rep out 100 tomorrow. Seems like a great idea before a 3hr drive to a 21st :shifty:

No where near monster status bro, maybe the stuffed and fluffy variety

[Phedder]

Didn't make it in over the weekend, ended up leaving earlier than expected so didn't have time. I also overindulged a fair bit, but still weighed in at 93.5 today so can't have been too bad. Enough to make me feel strong and ready to go again though :grin:

FSQ/Press

Front Squats

bar x lots

5x60kg

3x70kg

1x80kg

1x90kg

1x100kg

1x110kg

6x90kg

Overhead Press

bar x lots

5x40kg

Push Press

5x60kg

1x75kg -Drop set;

4x60kg

Close grip Bench

bar x lots

5x60kg

3x70kg

2x80kg

1x90kg

1x100kg

1x105kg - PB Paused, slowed down a little through the mid point but never any doubt. Sped back up at lockout.

2x3x90kg

10x60kg

Finished with some lateral and front raises, light weights and roughly 60-70 total reps.

[Phedder]

Only managed to get through squats today before realising I'd pushed myself a bit too far with my strained rhomboid (pretty sure :shifty: )

Back Squats

lots x bar

5x60kg

3x80kg

1x100kg

1x120kg

4x1x130kg

5x100kg

So...Yeah. Have had a strain in my left rhomboid for roughly 2 weeks now, was very manageable and it had pretty much disappeared by Saturday. Slept funny in a different bed that night and it started to ache again. Wasn't much of an issue at all for Mondays session, but today whilst forcefully retracting my scapula for squats it started to ache again, didn't feel too bad for the first 3 singles at 130, and then on the 4th became a real issue. The 5 reps at 100 just confirmed it was time to go home.

Had a contrast shower, and it just seemed to get worse after that. Hiccups, coughs and deep breathes even hurt a little :oops: Got a massage and some deep heat but hasn't changed much. I'm going to avoid weights for the next few days, focus on sprints and jogs instead. Will go get the opinion of some physio students, I'm hoping all that's required is some R&R :pray:

[tinytraps]

Im forever getting pains in my rhomboid/scap as well. DO you squat low bar? Get some voltaren gel and directly apply 3-4 times for a few days. Dont want to be out to long, you'll be getting further and further behind

[Phedder]

I'd say half way between low and high bar, across the rear delts. It feels the most natural/comfortable for me, never had issues until recently.

I'll definitely be getting some stronger stuff tomorrow, deep heat and nurofen haven't done jack. Pain got progressively worse actually, any kind of movement of the upper back sends a sharp pain at the moment, keeps catching me off guard :pfft:

I definitely don't want to be out for long, but I'm not going to jump back in prematurely either. I've got a 6 day tramp through Glenorchy in a little under a month and I plan on enjoying it, not suffering through it :roll:

[OnlyHuman]

...

I definitely don't want to be out for long, but I'm not going to jump back in prematurely either....

Smart!

Hope you get better soon.

[Phedder]

...

I definitely don't want to be out for long, but I'm not going to jump back in prematurely either....

Smart!

Hope you get better soon.

Thank you

Pain is a lot better now, only certain movements aggravate it a little. Massive change from Tuesday night where little sleep was had. Still be a while before I'm happy with a bar on my back, but might be able to handle some light front squats within the week.

Yesterday I went for a 45 min walk/run. Walked up and down hills, ran the flats.

Today I made it into the gym for a general muck around.

Leg press - various foot placements

15x2pps

10x3pps

3x8x4pps

2x10x3pps

Ghetto GHR negatives

3x5

Leg extensions

4x10

Tricep rope pressdowns

5x12xP12

SS

Face Pulls

5x15xP6 - very light and very slow, getting some blood into the upper back

Seated DB curls

10x10kg

10x15kg

3x5x20kg

20x10kg

Seated Lateral raises - Strict and very slow

3 sets of 10x8kg drop setting to 10x5kg - the drop sets and going so slow made 5kg feel pretty heavy

Hanging leg raises

3x10

That's probably the most effort I've put into arms all year :pfft:

[kurdebele]

..... died ((

I always look here http://yourdeathdate.info/1/index.html

Death when it comes will have no denial.

[Phedder]

Just some sprints and jogging today;

5 min jog to field

4 sprints of the length, maximum effort. 1-2min rest between sprints.

20-25 min jog

[NataliaGabrysia]

.... died ((

I always look here http://yourdeathdate.info/1/index.html

Death when it comes will have no denial.

[Tanja]

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.

[Shutupandsquat]

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But seriously, how's the leg?

[Phedder]

SPAM...

But seriously, how's the leg?

:pfft: They were posting up links to some time of death calculator, guess my journal title showed up in some searches :-s

The leg's fine, old news. Current issue is my left rhomboids or lower trap. Up until today it seemed to be recovering well, but must have slept funny again last night and had been aching all day. Did all sorts of stretching and warm ups but never quite got to the point I'd have been confident heading to the gym. Will definitely do something tomorrow. Not being able to squat is driving me nuts though, from at least 4x a week to nothing is messing with my head :x

[Phedder]

Gym was bloody busy this arvo, luckily I was just going in for a bit of a feeler session to see where things were at. Kept it relatively light and easy

Bodyweight - 92.5kg

Seated Cable Row

5x10 up to 3/4 stack

1x25+

Decline Bench Press

15x50kg

15x60kg

10x70kg

10x60kg

Chin ups - 3/4ROM

3x5

Flat DB press

15x20kg

2x10x27.5kg

DB Curls

10x10kg

2x10x17.5kg

8x17.5kg

Lateral Raises

3x10x10kg

Face Pull/Tricep pushdown superset - no rest, just kept swapping between exercises and repping.

Approx 70-80 total reps for each.

Found with back exercises that there was no pain if I lightly retracted my scapula, but as soon as I tried to squeeze them together it hurt. Will head in tomorrow for a lower session, should be able to manage some light front squats and deadlifts.

[Shutupandsquat]

SPAM...

But seriously, how's the leg?

:pfft: They were posting up links to some time of death calculator, guess my journal title showed up in some searches :-s

The leg's fine, old news. Current issue is my left rhomboids or lower trap. Up until today it seemed to be recovering well, but must have slept funny again last night and had been aching all day. Did all sorts of stretching and warm ups but never quite got to the point I'd have been confident heading to the gym. Will definitely do something tomorrow. Not being able to squat is driving me nuts though, from at least 4x a week to nothing is messing with my head :x

These injuries must link to this death calculator loljk. But that's shit with the rhomboid. Just do unweighted squats of OVER 9000

[Phedder]

SPAM...

But seriously, how's the leg?

:pfft: They were posting up links to some time of death calculator, guess my journal title showed up in some searches :-s

The leg's fine, old news. Current issue is my left rhomboids or lower trap. Up until today it seemed to be recovering well, but must have slept funny again last night and had been aching all day. Did all sorts of stretching and warm ups but never quite got to the point I'd have been confident heading to the gym. Will definitely do something tomorrow. Not being able to squat is driving me nuts though, from at least 4x a week to nothing is messing with my head :x

These injuries must link to this death calculator loljk. But that's shit with the rhomboid. Just do unweighted squats of OVER 9000

Funnily enough that's pretty much what I did yesterday, squatted for about 30 min while watching TV