Give me strength, or give me death!

[Phedder]

Video:

Not happy with my squat tech at all, even my warm ups were getting thrown forward a bit. Hopefully the Sheiko squats in my next template will help fix that.

[AZIDE]

.

[CoastNZ]

Had work in the afternoon so didn't get to catch the deadlifts but looked like the judges were pretty tough. Must be pretty happy with the PB's and a medal though.

[drizzt]

Awesome outing Phed, pleasure to meet you, and WTF with FORTY PIECES OF SUSHI!!!!! Tank!

Seeyou in the 120s! Haha, joking aside looks like the hard work you've been doing lately - particularly Smolov - has paid dividends. More to come from you for sure :nod:

[Old Bull]

Awesome outing Phed, pleasure to meet you, and WTF with FORTY PIECES OF SUSHI!!!!! Tank!

Seeyou in the 120s! Haha, joking aside looks like the hard work you've been doing lately - particularly Smolov - has paid dividends. More to come from you for sure :nod:

You would make our SHWs, very proud of that effort, in fact I can see some of the House crew having a shot at that, just for the hell of it.

Awesome effort on Sunday Phedder, :clap: :clap: good to finally meet you, :clap: PBs all over the place. All lifts looked solid, and some room for big gains coming up. Good hit out for your first Nationals, next one you could be part The Green Machine, and repping for "The House"

OB1

[Phedder]

Awesome outing Phed, pleasure to meet you, and WTF with FORTY PIECES OF SUSHI!!!!! Tank!

Seeyou in the 120s! Haha, joking aside looks like the hard work you've been doing lately - particularly Smolov - has paid dividends. More to come from you for sure :nod:

You would make our SHWs, very proud of that effort, in fact I can see some of the House crew having a shot at that, just for the hell of it.

Awesome effort on Sunday Phedder, :clap: :clap: good to finally meet you, :clap: PBs all over the place. All lifts looked solid, and some room for big gains coming up. Good hit out for your first Nationals, next one you could be part The Green Machine, and repping for "The House"

OB1

Thanks guys, was great to meet you both as well. To be fair they were a little smaller than normal sushi, 10 pieces per pack instead of the usual 8. But 60 pieces for $40 isn't bad, especially when it was the gfs shout :grin: Steve and Andy made similar comments to me at the buffet, they'd gone up for dessert and I was still plugging away at dinner. I made sure to get my monies worth of salmon and chicken

Pretty happy with my results, I could have been a tad wiser with my 3rd attempts for a better total, but at least I gave myself a good indication of what needs to be addressed. I'm confident the lower intensity and higher volume of Sheiko squats will help me iron out the form issues that have crept in as my strength has increased.

Plan is to just muck around next week, likely aim for a difficult set of 10s for most exercises and then a few back off 10s at 10-20kg less, then my 12 week Mongrel training block, after that another week of heavier work sorting openers and seconds, deload, and BBro if all goes to plan :grin: Have to check 'The House' out if I might end up there next year.

Suppose I should put some goals in place;

Weigh in closer to 105, 103+ at least.

220kg Squat, 227.5 if it's there (NZ classic record)

120kg Bench as a minimum, 125kg ideal.

260kg Deadlift - Would have hit it 2 weeks before comp. 272.5kg would be ideal. (Above NZ classic record too)

So meeting my minimums will give me a 600kg total, seems like a big increase from nats, 42.5kg. But I'm confident I was good for 565-570 on the day with smarter 3rds, So I see it as approx 35kg increase and quite realistic :nod:

Would love to knock off 500lb squat and 600lb dead in the same comp :pray: After that I'll put a real focus onto my bench, I promise... :shifty:

[M.T]

I think the raw record is 237.5 for Squats?

And stay away from the dead record :twisted:

[Phedder]

I think the raw record is 237.5 for Squats?

And stay away from the dead record :twisted:

I'm a junior remember, they make it easier for me :grin: So you're dead record is safe for a few years :twisted: Turns out the junior dead record is only 245, if I had of known that I'd have taken that as my 3rd attempt at nats. Chances are they'll be broken at Classic nats anyway, but still good goals to work towards...May have stolen the idea from you

Had a little time today to head in, so just a quick 30-40min session.

Weigh in: 102.4kg

Overhead Press

lots x bar

5x30kg

5x40kg

5x50kg

2x2x60kg

Push Press

2x70kg

1x75kg

1x80kg - equal PB maybe? Been forever since I tried putting much overhead, really need to improve here.

5x60kg

Seated DB Press

10x16kg

5x5x23kg

CG chin ups

3x8xbw

Face Pulls

3x12x70

SS

Curls

3x12x25kg

Will head in tomorrow for some squats and bench.

[Phedder]

Squats

lots x bar

10x60kg

3x100kg

3x120kg

10x140kg (B) - Rep PB

Loaded up 160, unracked, OW! Shooting pains down my adductors :? Guess a high rep set after a week off wasn't the best idea :oops:

Bench

lots x bar

5x60kg

2x3x80kg

1x100kg

7x100kg

2x5x100kg

Probably the most reps of 100 I've done in 1 session.

Inverted Rows - feet elevated

4x10xbw - Loving these, great scapular retraction.

[Phedder]

Went in to the uni gym today for a back session with Azide. Good to meet him in person, nice dude and strong too. Can't quite say the same for myself, felt piss weak today

Close grip chin ups

2x10xbw

1x15 or so of just elevating and depressing the scapula while hanging, so small ROM but all scap movement.

Deadlifts

5x60kg

5x100kg

3x140kg (B)

4x3x180kg (B)

5x180kg (B)

These were terrible, grip was crap, even once I added chalk it still felt like I was going to drop them. I also wore my stubbies which meant the bar would always get stopped on my thighs by friction, made piss easy reps off the ground hard to lock out :doh: Honestly wanted 10, might try hit it next week but I'm supposed to start my coan phillipi deadlift cycle then...

Power Cleans

3x5x60kg - Just mucking around trying to show form.

Front pulldown machine thingy.

3x6-10 I think? Not sure, terrible machine, felt awkward as f*ck and calves kept cramping up trying to keep myself locked down in the seat.

Inverted Rows

3x6-10 again I think. Tried these using the smith machine bar, which was pretty much slick and much thicker than a normal barbell, could barely grip it.

Lat Pulldowns - Worst bar ever. Literally just a smooth chromed bar, no grip.

3x10-12

Shrugs

2x10ish @100kg. Grip was gone, borrowed his straps but I haven't done shrugs in so ages still felt awkward as. I might actually get a pair though, can definitely see the merits of using them once the grip's fried.

[Phedder]

Went in for a quick session last night to keep an eye on the mrs as she wanted to try her 1rm dead.

Bench Press

lots x bar

2x5x60kg

3x80kg

3x5x100kg

2x1x110kg

Leg Press - Just flushing some blood through the legs.

2x30x2pps

40x2pps

50x2pps

Then this morning I participated in an experiment relating to thermoregulation, so 45 minutes cycling in a 35 degree room. This week at least I had a fan to help the sweat evaporate. Last week no fan and I had to stop at 20 minutes from a splitting headache. Shocked I made it to 45 minutes, thought my cardio was non existent

[Phedder]

First day of my new mongrel training block, W1D1.

Weigh in: 101.8kg

Bench

lots x bar

2x5x60kg

3x80kg

2x100kg

1x107.5kg - Long pause

3x5x97.5kg

Squats - just working on tech, not programmed.

lots x bar

2x5x60kg

3x100kg

3x120kg

4x3x140kg (b)

Floor Press - First time doing this.

10xbar

8x60kg

4x5x80kg

Face Pulls

4x12x70lb

Ab wheel rollouts

10xbw

2x10xbw+10kg plate

Hanging leg raises

3x12

Pretty easy first day, can tell already I should get some good carry over from the floor presses, hits my usual sticking point perfectly. Anyone got any tips on how to make them comfortable for the upper back though? If I retracted my shoulders like I usually do when benching, they dug into the ground and hurt like fuark.

[Phedder]

Mongrel block W1D2

Squats

lots x bar

5x60kg

5x100kg

2x5x120kg

5x5x140kg (B)

Front Squats

2x10x60kg - Been way too long since I've done these, weight was piss easy but couldnt get it to rack right. Will work on it.

Bench

lots x bar

2x5x60kg

2x8x80kg - First and last reps paused.

Attempted assortment of shoulder exercises but my left shoulder wasn't having a bar of anything overhead, so just left it there. Will stretch and massage tomorrow and should be right.

So not a big session at all as I wanted to get in a fair bit of shoulder volume but wasn't to be. With the benching planned only 2 days apart I was wanting the first day to be heavy assistance and the 2nd day to be shoulder/overhead work for assistance. Hopefully the same issue doesn't pop up next week or I'll have to move things around a bit.

[Big john]

Mongrel block

i like this :twisted: :nod:

how long is this cycle for? till Raw nats?

[Phedder]

Mongrel block

i like this :twisted: :nod:

how long is this cycle for? till Raw nats?

It's the only word I could think of to describe it :pfft:

12 weeks leading into the BBro with 1 week as a test/openers session and 1 week deload. I just added 2 weeks at the start of Coan/Phillipi and it all fits perfectly I would have given the raw nats a shot but it clashes with my exam period. I'm sure the BBro will be a lot more exciting anyway, especially with the record breakers on the Sunday being announced.

[Phedder]

Yesterdays session;

Mongrel Block W1D3 - Coan/Phillipi

Deadlifts

5x60kg

3x100kg

3x140kg

3x3x170kg (B)

8x3x130kg - Speed sets

Circuit - 3 times through

Romanian Deadlifts - 8x100kg - Hook gripped

Bent Over Rows - 8x60kg

Hang Clean to rack the bar for GMS

Good Mornings - 8x60kg

Underhand Lat Pulldown - 3x8x165lb - Was busy during the circuit so just did them at the end.

Sped through it all in about 40 minutes as I had a dinner to get to, got up a real good puff during the circuit, bugger all rest.

[Kalidane]

No training today, but I stayed at uni longer than usual and thus my fasting period was extended to about 19 hours. Figured I'd break it with a bit of a feast =P~

Two pepperoni tower supermarket pizzas and I added ~400g diced chicken, sweet chilli sauce, 1 red capsicum, ~100g cheese, ranch sauce swirl and Moroccan seasoning washed down with ~500ml milk

Approx breakdown

235g Pro

245g Carb

125g Fat

3045 calories

Some lamb chops and stirfry vege with olive oil to come later

Seriously good recipe dude \:D/

Copied/pasted it today

[Phedder]

Seriously good recipe dude \:D/

Copied/pasted it today

Glad you enjoyed it mate. Not sure if I can call it a recipe though, could be simply described as: buy cheap crap supermarket pizza, add things you like until it's no longer crap :pfft:

Was supposed to squat today but I participated in a study that ran longer than expected, and I'm starting work earlier than usual so don't really have enough time. Will do squats tomorrow, bench on Sun, then I'm off to wanaka for a few days where I'll get in one session, probably on the wednesday where I'll have to combine the main lifts from 2 sessions, squats bench and dead in one session with a fair bit of volume, going to be interesting

The study I did today involved me doing 2 seperate rounds of bodyweight squats for 5 minutes at a time, first round was squat down and hold for 5 seconds, then up and hold for 5 seconds. Second round was for 10 seconds. Then had to perform 3 rep horizontal leg presses at 30,60, and 90% 1rm but I maxed it out anyway The whole time being hooked up to all sorts of gadgets, think I had 7 different cords coming off me Study was to investigate blood pressure and brain blood flow responses to various exercises and the valsalva maneuver, comparing purely resistance trained athletes to purely endurance trained. Should lead to some interesting results :nod:

[drizzt]

The study I did today involved me doing 2 seperate rounds of bodyweight squats for 5 minutes at a time, first round was squat down and hold for 5 seconds, then up and hold for 5 seconds. Second round was for 10 seconds. Then had to perform 3 rep horizontal leg presses at 30,60, and 90% 1rm but I maxed it out anyway The whole time being hooked up to all sorts of gadgets, think I had 7 different cords coming off me Study was to investigate blood pressure and brain blood flow responses to various exercises and the valsalva maneuver, comparing purely resistance trained athletes to purely endurance trained. Should lead to some interesting results :nod:

Sounds cool! Keep us updated bro, enjoy the trip away :nod:

[Phedder]

The study I did today involved me doing 2 seperate rounds of bodyweight squats for 5 minutes at a time, first round was squat down and hold for 5 seconds, then up and hold for 5 seconds. Second round was for 10 seconds. Then had to perform 3 rep horizontal leg presses at 30,60, and 90% 1rm but I maxed it out anyway The whole time being hooked up to all sorts of gadgets, think I had 7 different cords coming off me Study was to investigate blood pressure and brain blood flow responses to various exercises and the valsalva maneuver, comparing purely resistance trained athletes to purely endurance trained. Should lead to some interesting results :nod:

Sounds cool! Keep us updated bro, enjoy the trip away :nod:

I'll post it up once it gets published, but that can take quite a while. Trip away will be amazing, went there for a few days in April and it was such a beautiful place, the dad's an architect and designed the place himself. Now in winter, and with the spa working it'll be heavenly =P~

[Phedder]

Mongrel Block W1D4 - Squats.

Back Squats

lots x bar

10x60kg

5x100kg

2x4x120kg

2x3x140kg (B)

5x3x150kg (B)

SSB Squats

10xbar

8x70kg

3x8x100kg

Lying leg curls

3x20x70lb

Good session, would have liked to do more but overslept and didn't have much time before the gym was closing. Can tell already the higher volume at lower weights will do wonders for my squat tech, feeling a much better line already. Leg curls were to hopefully flush out the hammies as they've had DOMS since monday Body needs to readjust to the volume again.

[Phedder]

Mongrel Block W2D1 - Bench

Weigh in: 101.6kg

Bench

lots x bar

2x5x60kg

3x80kg

1x100kg - First reps all long pauses from here

1x110kg

5x3x100kg

Floor Press

8x60kg

5x5x80kg - Much easier than last week, starting to find the right groove. Will move up to 85kg next week, I'd like to end this cycle around 95-100kg.

DB rows

20x23kg

10x41kg

12x51kg

10x51kg

Plate loaded Row machine

12x1pps

10x1.5pps

8x2pps

Lat Pulldown

20x135lb

Again had to finish early because the gym was closing, working Fri and Sat nights when the gym closes at 4pm on the weekend isn't ideal :? Will just have to try be up 30 mins earlier. Off to Wanaka in a few hours and will get in 1 session while I'm their combining the main work sets from 2 separate days, hopefully they have a respectable gym there :pray:

[Phedder]

Mongrel Block W2D2&3

Combined the important bits from 2 sessions as I was in Wanaka, and at $20 a casual I wasn't going in twice Small gym but had everything needed, a power rack and a squat rack, even had a full set of bumpers which I was impressed with. Rubber tiled floors though that sank in certain spots, made some of the squats and deads a bit awkward.

Squats

lots x bar

5x60kg

3x100kg

2x3x140kg (B)

5x2x160kg (B)

4x3x150kg (B)

Bench

lots x bar

5x60kg

8x3x72.5kg

Deadlifts

5x60kg

3x100kg

3x140kg

2x2x182.5kg (B)

8x3x145kg

Power Cleans

3x3x60kg

Pull ups

4x5xbw

Big session but didn't actually feel that draining as nothing was too heavy, took me around 2 hours.

[Phedder]

Mongrel Block W2D4

Weigh in:101.4kg - Expect to drop a little on holiday, not as much as I thought I would which is good. Now time to start eating big again leading into comp, aiming for 500g a week.

Squats

lots x bar

10x60kg

3x100kg

3x120kg

2x3x140kg (B)

6x3x150kg (B)

2x2x160kg (B)

1x180kg (B) - Not programmed but I want to have a slightly heavier weight on my back once every 2-3 weeks. Actually felt easier than the 160s, probably because of my wee psych up

Front Squats

10x60kg

3x5x80kg

3x100kg

Romanian Deadlifts

10x60kg

8x100kg

2x5x140kg

Lying Leg Curls

12x80lb

12x100lb

15x80lb

Good session, squat tech is coming along well when i'm not having to grind half the reps :pfft:

[Phedder]

Mongrel Block W3D1

Weigh in: 102.0kg

Bench Press

lots x bar

2x5x60kg

3x80kg

2x100kg

1x110kg - First reps paused from here.

1x115kg - easy

5x3x102.5kg - Final set I paused all reps.

Floor Press

8x60kg

5x80kg

5x5x80kg + 16kg chains. Just draped them over the ends of the bar, so lockout would have been 95kg, bottom around 85kg.

Snatch Grip Bent over rows

20xbar

2x15x40kg

DB rows

15x26kg

15x41kg

12x56kg

12x41kg

Lat Pulldowns - back smashed from rows.

15x120lb

2x12x150lb

20x105lb

Attempted chin ups, 3 :pfft:

Face Pulls SS Cable crunches

3x12x70lb SS 3x20x70lb

Ab wheel rollouts

10xbw

3x10x bw+10kg plate

Hardcore Planks

2x30sec.

Really good session, all my benching felt great. Supposed to hit a new paused PB next week, confident I'll nail it. Loved the addition of chains for floor press, put that little extra strain on the triceps and kept the rep speed pretty constant instead of slowish off the floor and then snapping through to lockout. For rows and pulldowns I was trying to get a really good stretch in my lats which totally killed them, hence only 3 chin ups. I had no strength from the bottom at all.