Give me strength, or give me death!

[Phedder]

https://www.youtube.com/watch?v=2HnO9D6ZlWsfeature=youtube_gdata

[Phedder]

First off I'd just like to give a massive thanks to the CPA for taking on the RAW Nationals. Originally putting their hands up for just the bench nats, and then getting lumped with another 2 day of competition with 90 odd competitors, it was a huge undertaking. Things didn't go as smoothly as they could have but given the circumstances and resources they had they did a great job. I was very thankful that most of Saturdays hiccups had been ironed out for Sunday and the day ran much smoother. 

I wasn't that confident in my training leading up to the comp, I really only thought I'd get a bench PB but 1 PB is never enough, so I decided to go for a weigh in PB too 
MT can attest to my efforts, despite my body seeming to reject any form of weight gain no matter what I threw at it. Anyway, on the day;

Weigh in: 102.9kg - 400gram PB! (Side note, after the squats and once I had been to the toilet, whilst in my squat shoes and singlet etc I weighed in at 101.9kg...)

Squats

• 185kg 3 Whites - Easy
• 200kg 3 Whites - Feeling heavier...
• 207.5kg 3 Whites - I was originally a bit pissed with how my form felt for this, thought I good morning'd the crap out of it but vid showed it wasn't too bad, definitely fell forward a bit coming out of the hole but not that much at all. Plenty of work to do but the foundation is there. 

Bench (Keith Old, best handouts I've ever had and many agreed. Much appreciated mate, good to catch up after as well)

• 125kg 3 Whites - Felt fantastic
• 132.5kg 3 Whites 5kg PB - Nice smooth lift, needed this for 340 Sub total.
• 137.5kg 3 Reds - Took it down a tad too low and hit the usual sticking point.

Deadlifts

• 225kg 3 Whites - Slower than I'd like
• 245kg 3 Whites - Again slow but moved smoothly.
• 260kg 3 Whites 5kg PB - Definite grind but it kept moving and I fought hard not to hitch it at all. Finally got it there and stared the head ref right in the eye sending the message "Give me the down signal before I drop this f*@king thing again!" And luckily he did... Finally nailed the 260kg deadlift (After first wanting to attempt it at BBro 2012...) and the 600kg total (7.5kg pb) with the same lift, something I've been chasing for a long long time. Greatest lift of my life, so stoked!

A big thanks to everyone in the CDPA, lifting is so much more enjoyable being apart of such a great team where everyone truly supports each other. Special shout outs go to Tash and Nick, without them we wouldn't have done anywhere near as well on the Sunday. Running cards, loading and unloading warm up weights, and Tash working her magic sorting out any niggles and of course her always appreciated no bulls*#t approach. Very fond memories of sharing a house with MT, Strobe, Beast, Ethan and Dimi. That fridge was a sight to behold on the friday night 

[Phedder]

Friday and Todays sessions.

 

First session back in, decided to do a muck around. Will start proper training on Monday again.

Squats

lots x bar

2x5x60kg

3x100kg

3x140kg (b)

And then...
5x60kg Power clean and push press/jerk (kept swapping) 
5 strict pull ups
10 push ups.

Managed 6 rounds in 17 minutes, felt terrible. Took my shirt off half way through because I was dripping with sweat and my shirt kept sticking annoyingly. Felt like a dick haha.

CrossFit, never again. 

 

Today: Another muck around.

Some overhead squats added to the usual warm up, will keep them in. 

Squats
lots x 30kg
2x5x60kg
3x100kg
3x120kg (b)
3x140kg (b)

Chest supported Row
5x10x25kg - Swapping grips each set

SS

DB bench neutral grp
5x10x50lb

Ab wheel
4x12

SS

Lying Leg Curls
4x15x20kg

Looking forward to some squats and bench on Monday.

[Phedder]

Back on the Smolov wagon. Plan is to do a light smolov base squats and jr bench, week off with a few heavy reps, then a heavier smolov base squats and jr bench to lead in to oceanias if I'm selected. The light first round should give me a chance to sort some issues and re-groove the movements.

Today;

Squats
lots x barx2
2x5x60kg
5x100kg
4x9x125kg - loose belt

Bench
lots x bar
2x5x60kg
6x6x85kg

EZ bar Curls
2x20x27kg
25x17kg
SS
Tricep Pushdowns
3x25x60lb

Bench felt great, steady line the whole time and feeling it in all the right places. Squats were slow and powerless, left ITB is still incredibly tight which I'm working on but it seems to be stopping me from driving hard during the squats at all. I'm okay with it for now at these weights as I can focus on the line and keeping everything stable but will want to get the power back soon.

[Phedder]

W1D2

 

Squats

lots x bar

2x5x60kg

3x100kg

1x140kg Add loose belt

5x7x132.5kg (b)

 

Bench

lots x bar

5x60kg

3x80kg

7x5x90kg

 

Chin ups

3x10

 

Face Pulls

3x15

 

Squats felt much better today, spent a bit more time rolling and stretching properly than I usually do and found a few spots that really need some work, but it paid off and there were no phantom aches like Monday. Bench easy as expected, just sticking with the groove straight up and down. 

[Leeroid]

Congratulations on the 600 total and PBs. Outstanding effort. You've made so much gains since the beginning of this journal.

Do you prefer doing just the base mesocycle as opposed to the base followed by the intense cycle? Why is that? Are you going to do any form of deadlifts while doing smolov?

[Metu]

Awesome work on that final Deadlift and to get 600 bro,nice work.Good to meet you to.

[Phedder]

Congratulations on the 600 total and PBs. Outstanding effort. You've made so much gains since the beginning of this journal.

Do you prefer doing just the base mesocycle as opposed to the base followed by the intense cycle? Why is that? Are you going to do any form of deadlifts while doing smolov?

 

Thanks Leeroid, same to you! Looked great on stage, takes such dedication to get there. 

I'd like to give the full 13 weeker a go again, but my thinking this time around was to do the base + jr light first time through to give the body a little rest and work on re-grooving the movements a little, and then do another heavier round to lead into the commonwealths. I'd only entered 175 squat and 120 bench for this first round. I was going to do speed deadlifts on Saturdays after the 10x3s just to keep the movement pattern and slowly increase the weight there as well. But now plans have entirely changed, will update that after I catch up with my logs.

Awesome work on that final Deadlift and to get 600 bro,nice work.Good to meet you to.

Thanks Metu, that deadlift and 600 total were the goal for the entire competition, and having dropped 260 at lockout before it was such a sweet feeling to finally nail the bugger haha. Good to meet you as well man, and congrats on your massive deadlift PB too. 

[Phedder]

Okay, last Friday evening was;

 

Squats

7x5x140kg - Loose belt

Bench

8x4x95kg - Easy

Some pull ups and inverted rows.

 

Saturday afternoon;

Squats

10x3x150kg (b)

Bench

10x3x102.5kg (b)

Speed deads

4x2x160kg

Pull ups and lunges.

 

Monday morning;

Squats

4x9x132.5kg - Loose belet

Bench

6x6x90kg

Later that evening more pull ups, ab work, and rear delts. 

[Phedder]

Plans have changed now, I'll be competing at the Commonwealth/Oceania champs as an equipped lifter instead of raw so my build up has to change. No more smolov. Had a good talk to warren this morning about how to structure the build up, and this time around I've got a better idea of what I need to work on as well so hopefully should get a solid improvement from equipped nats. I was wanting to get the straps on my suit taken up a little but have been advised to leave it as is, especially as I'll be coming in a bit heavier for this one and saves me having to re-learn to suit too much. I'll be using the same F6 I did for nats, this time with the benefit of having more than 1 session in it before the comp :laughing: So I should be able to get a bit more out of it this time, and I'll be putting a bigger emphasis on board work as my lockout strength was severly lacking. 

 

So this morning I knocked out;

 

Bench with chains 

lots x bar

5x60kg

5x60kg + 15kg chain

5x80kg + C

5x5x100kg + C - Had a wee hiccup of the chain getting caught on the band pins for one rep, got really heavy all of a sudden :uhh:

 

Pause Squats

lots x bar

5x60kg

3x100kg

3x120kg

4x3x140kg (b)

 

And that's it. Will be back in Friday night and then church sunday mornings to get back into the gear. Let's do this!

[Phedder]

Friday night's session;

SSB Squats
lots x bar
2x5x60kg
3x100kg
5x3x120kg (B)
10x60kg

Close Grip Bench
lots x bar
5x60kg
5x80kg
5x90kg
5x100kg
3x110kg
3x5x100kg

Chest Supported Rows
2x12x25kg
4x12x30kg

Pull ups
4x8


Sunday morning church, first session back in the gear.

Squats
lots x bar
5x60kg
3x100kg
Add 46 centurion straps down and belt
3x140kg
Add wraps
2x180kg
Straps up
3x2x200kg. - Just getting a feel for the weight and suit again, barely got half way down haha. Will try 210-220 next week and get lower. 

Bench
5x60kg
5x85kg
3x100kg
Add 46 F6
3x140kg - 3bd
3x140kg - 2bd
3x150kg - 2bd
1x150kg - 1bd - Relaxed too much on this one and felt my shoulders shrug up. Weight still flew up but need to focus more and not let the shirt control me.
3x160kg - 3bd - Best these have ever felt, will give 170s a shot next week, and maybe go for a touch around 150-160.
Shirt off, 2x10x60kg.

Dips
4x10
SS
Pull ups
4x8

EZ-bar curls
3x20x17kg
SS
Tri Pushdowns
3x20x60lb

Good first session back in the equipment, easing into the heavier weights again. 

[Phedder]

Squats

lots x bar

2x5x60kg

3x100kg

3x5x140kg (B)

10x60kg

 

Lat Pulldowns

4x12x50kg

 

Blue band pull-a-parts

3x15

Chin ups

3x15. 

 

Quick session this morning. 

[Phedder]

Deadlifts
lots x bar
5x60kg
3x100kg
3x140kg
5x3x160kg (B)
1x180kg (B)

Bench against chains (30kg chain)
lots x bar
5x60kg
5x60kg + C
5x80kg + C
5x3x100kg + C
1x110kg + C

GHR 3x10
SS
Lunges
3x30. 

Only 2nd time deadlifting since raw nationals so just easing back into it, first set felt terrible and they just got better and better from there. Bench was great, first time using 30kg of chain and it felt bang on, smooth lift the whole way through and really loading the tris up. Will give the 110+30 a crack for some volume next week.

[Phedder]

Been slack with the updates 

Friday evening:

SSB Squats
2x10xbar
5x60kg
5x100kg
3x5x120kg (B)
1x140kg (B) - PB I think, but not a movement I've done much of so meaningless. 
15x60kg

CG Bench
lots x bar
10x60kg
5x80kg
5x100kg
2x3x110kg
1x120kg - PB, again haven't done close grip heavy for a long time.
5x110kg

Chest Supported Row
4x12x35kg

Pull ups
4x8

Ring Chin ups
3x5

5 minutes messing around on the rings, core stuff.

Sunday equipped session

Squats
lots x bar
5x60kg
3x100kg
2x140kg
Add suit, straps down
3x140kg
Add wraps
3x180kg
Straps up
3x2x220kg 

Happy enough with these, first set was horrible but the next 2 felt and looked a lot better. Still just getting used to the weight on the back again.

Bench
lots x bar
10x60kg
5x80kg
3x100kg
Add shirt
3x140kg - 3bd
2x150kg - 2bd
1x155kg - 1bd
0x3x155kg - Touch and missed presses 
0x160kg - 2bd. 

No idea what happened with bench. Working up felt great, the 155 off a 1board absolutely shot up. Then all the touches felt horrible and I lost my line on the presses, felt my right shoulder loading. Decided to go back to boards, said I was going for 3 at the 160, brought it down and it didn't go back up  That's the point to give up...

Did some pushdowns and called it a day.

Last nights session, monday;

Squats
lots x bar
2x5x60kg
3x100kg
2x140kg (B)
3x5x150kg (B) - These felt and looked pretty good, happy to move on again. 160s next week.
10x100kg

Pull ups
5x5

GHR
4x10

Inverted Rows
4x10+5 - 10 overhand, 5 underhand.

Ab wheel
3x12xbw
10xbw+20kg

Chin ups
2x10.

All caught up with logging, in for deadlifts tomorrow morning 

[Phedder]

Wednesday mornings disaster:

 

Deadlifts 

lots x bar

2x5x60kg

3x100kg

2x140kg (B)

2x0x180kg

2x180kg

1x0x180kg

4x3x140kg

10x140kg

 

Bench against chains

10xbar

5x60kg

5x60kg + 30kg chain

3x80kg + C

3x100kg + C

3x110kg + C

3x3x100kg + C

10x100kg no chain

 

Deadlifts felt terrible. Warm ups were actually okay, but then 180 was just glued to the floor. Gave it 2 attempts, got it a few inches off the ground before deciding it felt bad and to try again. Same thing the 2nd time. Got pissed off and just told myself to man up, so pulled two reps that felt pretty bad and looked even worse on video... Then focused myself again and tried another single which still felt horrible so put it down pretty quickly. Dropped to 140 for some form/speed work which all actually felt sweet as, just over hand grip for all of them, then a rep out for 10 at the end that felt pretty smooth too. Bench with the chains went quite well, 110+30kg chain for 3 felt sweet, only did it for a single last week. The 10 reps at 100 without chain felt bizarre, taking the chain off made it feel heavy off the chest and then pretty much floating to lockout haha.

 

Friday night:

SSB Squats

lots x bar

5x60kg

5x100kg

3x120kg (B)

3x140kg PB - Okay, but a little too hard for what I wanted tonight.

4x3x130kg

10x60kg

 

CG bench

10x60kg

5x80kg

5x100kg

3x110kg

3x120kg - PB - Stoked with this, only got a single last week, went for a 2nd but lost the groove and got stuck half way. First 2 reps were smooth, 3rd a wee grind.

6x110kg - PB Stoked again. Got 5 last week so had to knock out another one. 

 

Chest Supported Row

12x25kg

4x12x35kg

 

Will knock out some more upper back and core work tomorrow and then church on sunday, time to finally get some good touch and presses in the shirt. 

[AZIDE]

....but then 180 was just glued to the floor....

 

 

 

 

....Will knock out some more upper back and core work tomorrow and then church on sunday

 

 

 

[Phedder]

Church is what we call our equipped lifting sessions on Sunday Mornings. No music, only clanging plates and iron worship. 

 

Shit, a week without logging again. Whoops. 

 

 

 

Sunday Church - 

Squats

lots x bar

2x5x60kg

3x100kg

1x140kg

Add suit bottoms

3x140kg

Add wraps

3x180kg

Straps up

2x220kg

2x230kg

1x230kg - Went for a 2nd, lost my balance forward and dumped the bar over my head. Fun.

 

Bench

lots x bar

5x60kg

3x80kg

3x100kg

Add shirt

3x140kg - 3bd

2x150kg - 2bd

1x155kg - 1bd

1x155kg - Air board. Going for a touch but got about 1cm short and it wouldn't budge, didn't want to change my line so pressed easily from there.

1x160kg - Touch and press. A little slow but smooth enough.

3x160kg - 2bd 

3x170kg - 3bd - PB

2x180kg - 3bd - PB

 

Stoked with how bench went, glad to finally get a solid touch and press as I was getting a little nervous haha. Board work went fantastic as well, 170 heaviest I've ever held and moved really well so went 180 which felt damn heavy but again moved okay. If all feels well will try 170s to 2bd and more reps at 180 to 3bd next week. 

 

Mondays session:

Squats

lots x bar

5x60kg

3x100kg

5x5x140kg - Was planning on 160kg but was absolutely knackered from sundays session and bad sleep so pulled it back

 

Lat Pulldown

5x12x50kg

SS

Seated Row

5x12x40kg

 

Wednesday morning:

 

Deadlifts

lots x bar

10x60kg

3x100kg

2x140kg

2x160kg (B)

2x180kg - Yay, better than last week!

3x2x200kg - Slow and didn't feel great but they came up. Just quite inconsistent rep to rep, reset a few that felt bad from the floor and went again. Think my final set was actually 4 attempts haha. 

7x140kg - Cluster, 1 rep every 10 sec or so just trialing small technique things. 

 

Bench against chains

lots x bar

5x60kg

5x60kg + 30kg chain

3x80kg + C

3x100kg + C

3x105kg + C

3x110kg + C - Near the limit, 9.5 RPE

3x105kg + C

5x100kg + C

[AZIDE]

ah i see. thought you were meaning the cult thing

[Phedder]

Friday the 8th SSB Squats lots x bar 2x5x60kg 5x100kg 3x120kg (B) 3x140kg (B) 4x3x135kg (B) CG Bench lots x bar 10x60kg 5x80kg 3x100kg 3x110kg 4x115kg 3x110kg 8x100kg Chest supported rows 12x25kg 3x12x35kg Circuit: Face Pull 4x15x100lb Tricep pushdowns 4x15x100lb Curls  4x15x22kg Sunday 10th morning church Squats lots x bar 3x5x60kg 3x100kg 1x140kg (B) Add centurion 3x140kg Add wraps 3x180kg Straps up 2x200kg - Trying to see how light I could get depth, pretty close but not quite. Pinged my neck badly re-racking the bar. 2x2x210kg - Again see how low I could get, very close but didn't want to go heavier with the neck. Weight's feeling laughably easy. Bench lots x bar 5x60kg 3x80kg 3x100kg 1x120kg Add F6 3x140kg - 3bd 3x150kg - 2bd 2x1x160kg - 1bd. First set felt crap, neck and shoulder loaded up so went again. 2nd set perfect. 0x165kg. Tried for a touch but again felt like it didn't want to quite get there. Not sure what was up as I got 160 to touch easily last week.  2x2x170kg - 2bd. Okay, but neck really starting to bother me. Then joined the boys for a little cardio, think I did 200m warm up, then 200m keeping pace, then 100m sprint.  Sunday night my neck kept getting worse and worse, barely slept that night and I struggled to support the weight of my head getting out of bed monday morning. It loosened up a little throughout the day just keeping it warm and massage, skipped training Monday and went to see The Doc on Tuesday. Miracle worker, got out a lock of clicks and freed up a lot more range of motion. Muscle still tight and inflammed but no where near as bad, so... Wed 13th session: Deadlifts lots x bar 10x70kg 3x120kg 3x160kg (B) 5x180kg 1x200kg 2x200kg 3x200kg 5x180kg Deadlifts feeling a lot better, made a few small technique changes that have made a world of difference. Feeling much more solid and consistent.  Bench against chains lots x bar 5x60kg Add 30kg chain 5x60kg + C 3x80kg + C 3x100kg + C 3x3x105kg + C 12x60kg + C 10x60kg. Walking Lunges 3x30 Hardcore planks 3x45sec.

 

[Phedder]

Friday -15th. quick session with a late day at work and then helping set up for the BBro 

Squats
lots x bar
2x5x60kg
3x100kg
3x140kg (B)
3x150kg
3x160kg
5x140kg

CG Bench
lots x bar
10x60kg
3x80kg
4x3x100kg

Then a little set up stuff. 

Sunday 17th Church Session - Felt pretty exhausted this morning after a day of spotter/loading, but then caffeine hit in and things felt better than they have in a long time 

Squats
lots x bar
5x60kg
3x100kg
1x140kg
Add suit straps down
3x140kg
add wraps
3x180kg
straps up
3x200kg
2x220kg
2x230kg
2x1x230kg

None quite got to depth, the doubles at 220 and then final single at 230 were the closest. First single at 230 I was aiming to hit depth but hadn't tucked one of my wrap properly and it came undone as soon as I descended. So decided to go again but still not quite there. I know I can get deeper, they were popping up really easily today, just my mind stopping me short. 

Bench
8x60kg
3x100kg
3x110kg
Add shirt
3x140kg - 3bd
2x150kg - 2bd
2x1x160kg - 1bd. Same as last week, first one felt horrible, lost all tightness. Took it again and much better but a little slow
1x160kg - Touch and press, slowest rep ever haha. Not sure if Dimi took much weight at all but there may have been a small spot there, just inched it to lockout. 
3.5x170kg - 3bd. 4 reps but spot on last rep. 

I need to get more consistent with my touch and presses in the shirt, I'm hoping to open on 160 but that can be a struggle to touch and then the presses can be really fast or slow as hell. Might see if I can manage to touch 155 next week, just have to keep tight.

[Phedder]

Did a light session Monday, Deads and chain bench Wed (deads went terrible, 220kg was stuck to the floor...) and Raw Squats and CG bench Friday. CBF catching up with the logging. 

Todays church session;
Squats
lots x bar
2x5x60kg
3x100kg
1x140kg (B)
Add suit straps down
3x140kg
Wraps
3x180kg
Straps up
2x200kg
2x220kg
3x1x230kg - 3rd rep was the best, moved really well. Was playing around with foot positioning a little. Depth still an issue on some reps but I know I can hit it on the day. Will do a final suited session Friday night. 

Bench
8x60kg
3x100kg
1x120kg
Shirt
3x140kg -3bd
2x150kg - 2bd
1x160kg - 1bd
0x2x160kg - Touches but threw me out of line and missed presses. First press was pretty good but stalled at lockout, 2nd one floated too much at the bottom. Got some wisdom from OB that I've been jacking my shirt and tightening the belt too much which is making the touch hard, so took the belt off and;
1x150kg - Easy touch, easy press. Finally. I'll open here then throw on the belt loose for a 2nd and shirt jacked and belt tighter for a 3rd. 
4x170kg - 3bd. Felt good. 

Will do a final shirt session next Saturday, opener and possible 2nd with the belt on then 3 days of full rest until the comp.

[Phedder]

Slack with logging, here's my final squats before the comp. Possible juuuuust scraped depth on the 230, but weights are feeling light and flying up nice and easy so feeling confident. 

https://www.youtube.com/watch?v=SZha-xxNAMgfeature=c4-overviewlist=UURFv65ZkG3-oKkvrTJKIPxg

Embedding doesn't seem to be working;

[Phedder]

Commonwealth/Oceania Championships - Wednesday 5th December

 

5pm Weigh in: 101.45kg - Down 3kg from my weigh in the previous saturday, no idea where it went.

 

Supposed to start at 7pm, told it would be 7.30. Started warming up for squats, 60, 100, told 8pm. Warm up again, 60, 100, told 8.30... 

 

Squats

230kg - Good

245kg - Rushed my set up and wasn't tight enough, lost balance at the bottom and didn't even try come back up. 

245kg - Good. Bronze Squat. A little annoyed at this, the Nauru lifter as far as I knew was only nominated as an Oceania Lifter, we both squatted 245kg and he was awarded silver as he was lighter. If I'd had known he was eligible for commonwealths, I'd have done 247.5 for the silver. 

 

Bench

152.5kg - Good

160kg - Good

165kg - Fail. Disappointed with this, failed at the exact same spot I did with this weight at nationals, despite doing a lot more heavy board and chain work. Not sure what went wrong. Bronze Bench

 

Deadlift

220kg - Good. Lowest I've opened all year and also the slowest opener I've done.

245kg - Good. Slower still.

255kg - Good. Massive fight, really can't believe I got this without hitching. Must have been a 10 second grinder, totally stiff legged it and just kept inching it up. 5kg off my PB, which being pulled at 1.15am, I'll take. Silver Deadlift

 

Total 660kg - down 2.5kg from nationals. Bronze Commonwealth and Oceania.

 

Overall a bit disappointed with my performance. We are our own worst critics, and I know I'm capable of a lot more. To be honest, I wasn't 100% into this build up. 5 comps this year and mentally a bit drained, along with signing up to do this raw and then having to do it equipped didn't help. But, this performance has helped re-ignite the fire I need to get much, much stronger. I'm done with equipped lifting for a while and need to build up a stronger raw base, and my competition focus will still be raw. But I also have some numbers I want to hunt come next years equipped nationals, 272.5/180/272.5. 

 

Big thanks to Warren and Marie for the guidance, and to Sam and Jing for helping keep spirits and laughs up during the warm ups and competition. As much as the above sounds like a big moan, I really did still enjoy myself. 

 

The rest of the competition was awesome. Loved watching everyone else compete and help out in the warm up room or holding area where I could. A highlight was actually running the platform on Saturday evening for the 93s and Masters/Junior 105s, trying to help get them through as fast as possible. Tonka had been doing it in the morning, and then Lance Stewart yet again for the afternoon and he was about to carry on through the evening, could tell he was shattered so I offered. Doing the bench lift offs for quite a few records was pretty cool too. 

 

Training the next few weeks is going to take a different approach. I'm wanting to learn the olympic lifts better and improve my mobility, as well as getting back into some sprint work and swimming. I've let my overall athleticism slip a lot, and that's something I want to work on getting back. So training will be a mix of technique work, bodybuilding work, sprint and conditioning work and the odd heavy session thrown in. Different variations of Squat/Bench/Dead will still be prevalent at least once a week, but definitely not the focus until Mid-Late Jan when I'll begin a proper build up for CD Champs. 

[OnlyHuman]

1 am deadlifting ... madness.

Congrats Phed!

[Phedder]

Thanks OH! When's your next return to the platform?
 

 

Quick session at work today between clients;

 

Bench

12x40kg

8x60kg

5x100kg

3x110kg

3x120kg

3x8x100kg

 

DB Rows

12x20kg

12x30kg

12x40kg

12x50kg

 

OHP

12xbar

3x8x40kg - So hot, was feeling faint doing these so stopped.

 

Seated Machine Row - 3 different grips, drop set across them, 3 times through. 

120lbx8 - Close Grip

105lbx8 - Medium Grip

90lbx8 - Wide Grip

 

Pull ups

3x5

2x8

 

Standing rear delt cable fly

3x15x10lb