Give me strength, or give me death!

[Phedder]

Probably still would with shoes on though :? I'm not that clumbsy anyway, and I don't hold the plates right over my feet haha. But let's hope I never have to find out if the shoes make a difference or not in that respect :pfft:

[PeterDolan]

Get some wrestling boots, they really thin soles, almost like being barefoot

[Ronin]

How bout kung-fu shoes auw? *80s flashback*

[Phedder]

Think I'll stick with the chucks for now fellas, haven't even given them a shot yet! :pfft: Bring on squats tomorrow morning :grin:

[Phedder]

Not happy with todays training, just felt weaker really. Shoes were great with squats though, felt solidly grounded.

Squats

5x60kg

5x80kg

5x100kg

5x110kg - lower back started to ache a bit

3x3x120kg - Wasn't hitting depth due to lower back.

5x100kg

10x60kg

Took ages for a bench to free up

did Decline Bench

5x60kg

3x5x80kg

Incline DB press

5x20kg

5x25kg

5x27.5kg

BB flat Bench press

5x60kg

5x80kg

3x3x90kg - WTF! :evil: was supposed to work up to triples at 95kg, should be able to get 6-7 reps at 90. I know I'd already done some chest work but that wasn't at all taxing.

Leg press- Basically 30sec-1min max rest after the SS before pressing again.

15x3PPS SS with 10 single leg split squats for each leg

10x4PPS SS same

10x5PPS SS same

[Phedder]

Did some cardio today;

Rowing machine 4km in 16 mins

Stationary bike 25 mins

Treadmill 10mins - The treadmill didn't like me, belt kept grabbing every few strides and made me feel very unsafe :?

Jumped back on the rowing machine for another 2km in around 7 mins

Usually I prefer to do cardio outside and of a more HIIT nature, but was due for a catch up with a friend and we were both planning on going to the gym today so killed 2 birds with one stone. Intensity was a stroll in the park really as we were chatting the whole time. Keen for some more intense sprints on wednesday :twisted:

[Phedder]

Bodyweight 91kg.

Gym was busy as f*ck, it's definitely pre-summer and exam season. So busy in fact I just did my two main movements and left, hate the crowding.

Deadlifts

5x60kg

5x100kg

5x140kg

3x150kg

1x160kg

1x170kg PB and flew up too. Confident I'll hit 180 in 2 weeks time and should have BW under 90 by then for 2xBW \:D/

3x150kg

5x140kg

5x100kg

Standing OH press

5x25kg

5x30kg

5x35kg

5x40kg

8x45kg

10x25kg

Chin ups

12

10

Hopefully won't be so busy tomorrow because I'm going to play catch up.

[Phedder]

Didn't really get to play catch up, but ah well.

CG Bench

10x40kg

5x50kg

5x60kg

5x70kg

5x75kg

5x80kg

drop setted down changing grips as well, so

CG 5x80kg, medium grip 5x80kg, normal grip 5x80kg

repeat for 70kg and 60kg

DB bench press and kroc rows

10x20kg for both

5x30kg Press 10x30kg row

5x35kg press 10x35kg row

7x40kg row

Squats

5x60kg

5x80kg

3x5x100kg

10x60kg

Some BW single leg split squats

Prone holds switching to side planks with no rest

Lots of stretching

[morattigirl]

Deadlifts

1x170kg PB and flew up too. Confident I'll hit 180 in 2 weeks time and should have BW under 90 by then for 2xBW \:D/

Awesome Phedd \:D/ Bring on the 180!!! :jive:

[Ronin]

1x170kg PB and flew up too. Confident I'll hit 180 in 2 weeks time and should have BW under 90 by then for 2xBW \:D/

Yeah go hard dude, come and join the 2BW club, it's a great view from uo here :grin:

[Phedder]

Bodyweight was just under 91kg today

Bench

10x50kg

10x60kg

5x70kg

5x80kg

5x90kg

5x3x95kg

2x5x90kg

5x80kg

CG bench

3x10x60kg

DB rows

10x20kg

10x30kg

10x40kg PB

Chin ups

2x10

All this time neither of the racks freed up for squats, so I finished it there and I'm gonna head back tomorrow morning to do some squats, lunges, and leg press.

[Ronin]

Can't say I've ever had this problem at my gym bro :pfft:

[Phedder]

Yeah two racks at a gym with potentially 26,000+ members isn't ideal... But the racks were being used for squats, rack pulls and floor presses so I can't hold too much animosity. If there was any curling I woulda kicked them out myself

[Phedder]

Bodyweight was 90.5kg today, went earlier than I had been and only had 1 meal in me so a better indication of actual bodyweight I think. Will definitely be under 90 when I try the 180.

Squats

10x50kg

5x60kg

5x80kg

5x100kg

5x110kg

2x3x120kg

3x125kg PB - not quite getting depth on these, except the last rep where I forced myself lower and bent forward too much, ended up half GMing the weight up :oops:

2x3x120kg

2x5x110kg

5x100kg

10x60kg

Lunges

10x each leg with 25kg bar

10x each leg 30kg bar

2x8 with 25kg dumbbells in hands - These seem to kill my lower glutes/upper hamstring area.

Leg press

2x15x3pps

20x2pps

Lots of stretching, gotta get my flexibility up for depth. Think my hammies may still be a bit sore on monday for deadlifts :?

[Phedder]

Yep, glutes and hammies definitely still sore today so I made it an upper body day and going to hit the deadlifts and squats tomorrow.

Bodyweight 90.5kg again.

Standing OH press

10x20kg

5x30kg

5x35kg

5x40kg

8x45kg - really need to get into a rack so I can use a proper barbell and up the weight.

10x30kg

Bench - every set went from Close grip to medium grip to wide grip. About 20-30 sec rest between racking and changing grip, so in reality each set was more like 3 sets

2x5x60kg

3x5x70kg

2x5x80kg

5x70kg

5x60kg

shitloads x bar.

Chin ups

15 PB I think. Wasn't pausing at the bottom though, full hang and bouncing back up.

12

8

5 - Wasn't resting very long between sets hence reps dropped way down haha.

DB kroc rows

10x25kg

10x35kg

8x40kg

10x30kg

Finished up with some rotator cuff work using cables.

[Jigga]

what's the difference between kroc rows and normal rows? i thought it was the reps?

gym is so busy atm, can't focus at all :banging:

[Phedder]

I suppose reps is the best way to differentiate them, I should just call them DB bench rows but Kroc rows sounds cooler haha

Yeah it's so frustrating, damn summer rush/exam procrastination. I've been altering pretty much all my workouts to fit what equipment is actually available. Must be especially irritating for you given you're mostly doing squats and need the racks?

[Jigga]

I suppose reps is the best way to differentiate them, I should just call them DB bench rows but Kroc rows sounds cooler haha

Yeah it's so frustrating, damn summer rush/exam procrastination. I've been altering pretty much all my workouts to fit what equipment is actually available. Must be especially irritating for you given you're mostly doing squats and need the racks?

yeah kroc is shorter. yeah but because all i'm doing is squating it means once i have the rack i'm set for the rest of the workout

i see you are nearing 3 plates. i'll catch up to you soon mate :wink:

[Phedder]

3 plates is still a while away I think, probably got the strength for 1 rep at the moment but my form would be shocking so not even worth trying.

Made up for my missed deadlifts today;

Deadlifts

10x60kg

5x100kg

5x140kg

2x3x160kg -PB for reps there

5x140kg

5x100kg

Squats - really focusing on breaking parallel

5x60kg

10x60kg

5x80kg

10x80kg

5x100kg

10x60kg drop set

Hyper-extensions

3x10+20kg

Leg Press - Wanted a burn haha, hardly ever do high reps. Should do more often.

15x2pps

15x3pps

20x2pps

40 Lunges with 10kg DBs so 20 each leg

Calf raises

2x15xbit over half stack pausing and squeezing at the bottom and top of every rep

Some core stuff and stretches.

[tinytraps]

Nice work on the PBs bro, why dont you just clean the bb for shoulder presses? I wanna start doing kroc rows again will give them ago with the 50s tomorow and shoot for 30

[Phedder]

I do semi clean them at the moment but I've been using some barbells with big rubber weights permanently attached, there's a stack of them that only go up to 45kg. The Gym's a bit short on proper barbells, they all go with either benches or racks and there's one free one that everyone uses to deadlift. Will give it a go after my next deadlift session on monday, but I'll be going for 180kg then so may be a bit wiped to try clean and press 50-60kg haha. I wana try them in a rack at least once to find my limit in a safer way, set the pins up so if I f*ck up royally it won't come crashing down :pfft:

I really love the kroc rows, find they work my grip quite well too because I usually do them near the end of a session and my grips already quite fatigued by then. I'd be stoked if I could hit 50 for 10, 30's a damn good effort! Hope you get there.

[Phedder]

Just barely over 90kg today, Gonna be sad when I drop below it as 90kg was my goal for such a long time, but another 2kg or so fat loss would be ideal.

Wanted to get a good sweat on today so changed it up a little from the plan.

Romanian deadlifts supersetted with close grip neutral pull ups

10x60kg + 10 pull ups

10x80kg + 10 pull ups 3 times through

Good Mornings

Bar x lots

40kgx10

3x50kgx10

Seated shoulder press

10x10kg supersetted with 10x10kg bicep curls

10x15kg supersetted with 10x15kg bicep curls

8x20kg

5x22.5kg

Chest fly and Rear delt fly on the fly machine, half the stack

15 chest flies and 10 rear delt flies supersetted through 3 times non stop.

Rowing machine 2.5km in 10 mins

Treadmill 12km/h for 10 mins - This was way harder than it should have been, lost so much fitness the last few months :evil:

[Phedder]

Terrible, terrible training today. Something was missing, strength wasn't where it should be.

Squats

10x60kg

5x80kg

5x100kg

5x110kg

3x120kg - 3rd was very slow, didn't make depth at all either. Decided to back off there

2x3x110kg

5x100kg

10x60kg

Waiting for a bench to free up

DB bench press

2x10x20kg

Leg press

2x10x3pps

BB bench press

5x60kg

5x60kg

5x80kg

5x85kg

5x90kg

2x95kg - Failed on the third rep, no spotter, had to roll it down to my hips and stand up and lift it back on the rack.

2x3x90kg - Way harder than it should have been.

5x85kg

5x80kg

8x70kg

10x60kg

Supersetted some chin ups and dips

13 chins followed by 9 dips

10 chins and 7 dips

8 chins and 6 dips

Only positive from this session was seeing a mate from class doing deadlifts and not dropping his butt very low at all. Hit him up about it and suggested he try getting lower, he added 4 reps the next set

[Phedder]

The needle at the gym hovers a bit, and it was hovering between ~89.9kg and ~90.1kg. I'd had two meals in me and hadn't crapped today so I'm claiming under 90kg haha.

Deadlifts

10x60kg

5x100kg

3x140kg

2x160kg

1x170kg

1x180kg PB and 2xBW finally \:D/ :grin: Such a rush when I locked it out. No belt, no straps, just chalk.

0x182.5kg - First time I've ever failed a deadlift, got it above the knees and just didn't have the hip drive to lock it out. Might have got it if I'd rested more after 180. Going to start doing some rack deadlifts once in a while now I think.

1x160kg

3x140kg

5x100kg

Standing OH press in a rack

10xbar

5x30kg

5x40kg

5x45kg

5x50kg - PB but really just because it's the first time I've tried 50kg. Last rep was a bit slow.

5x40kg

5x30kg

lotsxbar

Neutral grip chin ups

2x10 Really focusing on stretching right out at the bottom, left lat was bothering me through deadlifts.

Supersetted some cable curls and tricep extensions for vanity :pfft:

curlsx10 extensionsx10 3 times through non stop.

Measured my arms when I got home, about 35 mins after pumping up and measured ~42cm for both arms. Not bad for hardly ever doing direct arm work in the last 6 months, maybe 2-3 times a month when I wanted to get a pump. Chin ups, rows, and deadlifts all the way :nod:

[tinytraps]

Good effort on the deadlift mate! In hindsight you should of gone straight for 182.5 its real hard to pull 2 max deads in the same session. Shit 2xbw is something ive been chasing for ages, good shit :grin: