Give me strength, or give me death!

[Phedder]

Cheers :grin: I agree I should have gone straight for 182.5, but the 170kg felt harder than I was expecting so decided to play it safe, 10kg PB is a reasonable jump as is. Really need to work on my squat though, it's piss weak compared to my other lifts. Hoping to get some coaching over summer.

You must be getting close to 2xBW, strength going up and BW coming down right? Still planning on the BBro? 105kg BW with 210kg dead would be quite possible for you wouldn't it?

[Ronin]

Way to go dude. 2BW is a good feeling huh?

[morattigirl]

Deadlifts

1x180kg PB and 2xBW finally \:D/ :grin: Such a rush when I locked it out.

Awesome Phedd :clap: Yup 2 x BW is wicked aye!! 8) :nod:

Going to start doing some rack deadlifts once in a while now I think.

Bring on the calleous' :pfft: :wink:

[Phedder]

Yep onwards to 3xBW aye :pfft: Might take a decade or so, if ever. Set my sights high and even if I fail I'll be happy where I end up

Weighed in at 91.5kg today :shock: Was expected a rise but not that much, devoured most of a pizza last night and had a massive bowl of oats this morning. Have been running relatively low carbs lately so I'm hoping most of that is just water weight as well. Gym was quite busy again, never managed to get a rack :evil:

Incline DB press - Shoulders were actually a bit sore from yesterday so didn't go all out

5x20kg

5x22.5kg

5x27.5kg

5x30kg

5x27.5kg

10x20kg

CG bench press

5x60kg

2x5x70kg

2x5x80kg

2x10x60kg

Leg press

20x1pps

15x2pps

10x3pps

2x10x4pps

DB lunges

20x10kg

3x10x30kg - Dayum these fry my glutes and hams. Good for grip as well, squeeze real tight and hold for quite a while after finishing each set as well.

[Phedder]

Bodyweight was around 90.3kg today so it's coming back down which is good. On the other hand I must have slept really fucked up last night, right shoulder and neck are so sore.

Bench

10x60kg

5x70kg

5x80kg - was going to sit here but my shoulder actually felt alright with this

2x3x90kg - managed to get a good groove going, no pangs in shoulder.

2x5x80kg

5x3x60kg - working on speed and leg drive mostly here. Each rep was paused for 2 seconds or so and exploded up, ~30 sec rest between sets.

Squats

10x50kg

5x60kg

5x80kg

2x5x100kg - shoulder didn't really like holding the bar here, and frankly my strength wasn't where it should be either. 100kg felt more like 115kg.

5x90kg - Better, no pain, depth no worries and good speed up.

10x60kg

Chins x 5 but again felt it a bit in my shoulder

Kroc rows

10x20kg

2x10x30kg

Then lots of light weight shoulder movements and stretches, some rotator cuff work as well. Was another not so great session, always frustrating. Odd though because it was never a sharp pain in my shoulder, just a constant dull ache that lets you know something isn't quite right. I fly back home on the 15th so was planning on doing a test that morning to see where I'm at, will see how things go the next few sessions and decide if that's a good idea or not.

[Phedder]

Bodyweight hovering around 90kg again

Deadlifts

10x60kg

5x100kg

3x140kg

3x160kg

5x140kg

5x100kg

Hyper extensions

10xBW

2x10x+20kg

Standing OH press

10x20kg

10x30kg

5x40kg

2x5x45kg

Chin ups

10 full dead hang and pause

pull ups

7 full dead hang and pause

neural grip pull ups

9 full dead hang and pause

Vertical rows

2x10x30kg

Various light weight shoulder and rotator cuff stuff for roughly 10 mins.

[Phedder]

BW almost 91kg today, should have dropped not gone up :-s

Bench - CG and normal

10x60kg CG, 10x60kg normal

10x70kg CG, 10x70kg normal

6x80kg CG, 5x80kg normal

5x90kg normal

5x80kg CG, 5x 80kg normal

3x5x60kg normal grip focusing on pause, leg drive and speed.

3x10x60kg CG

Squats - Form felt better today, hitting depth and keeping solid much better. Strength felt slightly down but happy anyhow.

10x60kg

5x80kg

5x100kg

3x110kg

3x120kg

5x100kg

10x60kg

DB flat bench

10x25kg

10x30kg

12x25kg

Going to do some sprints tomorrow so stopped there.

[Phedder]

Finally got around to sprints today, been putting them off for a month or so. Last time I did them was in april, and I tore my hamstring which put me off any lower body work for 2 weeks, so was a tad anxious but my hammies are stronger now so held up well :grin:

~10 min jog up to the rugby field

Sprint the length of a rugby field, Walk the width, length, and width again back to starting position and sprint again. Repeated 10 times. I used to jog back around to the starting position, but fitness has dropped a lot and the sprints just annihilated me. By the 8th or so I was barely running faster than my quick jog :pfft: used to complete all 10 with maybe only a 10% drop in speed by the 10th. I'll be keeping up with these over summer, trying to get back to jogging around the field and being able to keep my sprint speed up across all 10.

~15-20min jog/walk back down home. Took me almost twice as long going back mostly downhill than it took me to run mostly uphill the way there, was so fucked :pfft:

[Phedder]

Been a while out of the gym. Had my last exam on Friday so that night and all of Saturday it would have been, err, irresponsible for me to set foot in a gym Sunday I had to clean the flat and pack, and Monday I flew home for the summer. Went into the local gym today to sort a membership, place makes me appreciate the uni gym :pfft: But it'll have to do for the next 3 months. My work schedule is all over the place and the gym is a 10 min drive so I'll try and fit in at least 2 good sessions a week but no guarantees, going to try fit it in when I'm already heading that way for other reasons to save on fuel. Main goal is to maintain muscle and strength, last summer both plummeted due to not using a gym. Any gains will be fantastic but not relying on them.

Just getting a feel for some equipment today, felt a bit weak.

Squats

10x40kg

10x60kg

5x80kg

2x5x100kg

5x90kg

10x60kg

Bench - elbow 'mysteriously' got tweaked over the weekend, no pain during the presses but a bit of throbbing afterwards.

10x60kg

3x5x80kg

10x60kg

I despise this bench, the pin is set so low it makes it very awkward to get in position and lift the bar off from. I'm going to try using the rack for benching instead.

Close neutral grip pull ups

8, 7, 7, 5

DB bench - DBs over 20kg are in pounds :?

10x20kg

10x60lbs

7x70lbs

5x70lbs

DB rows

2x15x70lbs

10x80lbs

Parents are already complaining about my eating, I've barely had a thing :shifty: Informed them oats, eggs, and peanut butter will be the cheapest way to keep me happy.

[Phedder]

Made it to the gym today, about time...

Deadlifts

10x70kg

5x110kg

3x150kg - Grip main issue here, very hot and humid + no chalk. Should make for a good change actually, I'm sure my grip will improve because of it.

5x140kg

5x110kg

5x70kg

Attempted squats - Wore the wrong shorts, were sticking to me and restricting movement.

2x10x60kg - Done there, wasn't able to go wide enough or low enough thanks to shorts :doh:

DB bench - just getting some blood in the chest and tris

2x10x50lb

DB bench rows - each arm

10x50lb

5x80lb

6x100lb PB and these are the heaviest dumbells in the gym unfortunately. Hoping to be repping them for 15 by mid feb.

10x80lb

DB bench

20x20kg

DB side raises SS with front raises

10kg dbs, 5 side raises then 5 front raises 3 times through.

Triceps rope extensions

3x15x half stack

Lying leg curls SS with leg extensions

12x half stack SS 15 x half stack

10x 3/4stack SS 12x 3/4 stack

8x whole stack SS 12 x whole stack with a few more in the tank, really just feeling out the movement.

Felt good to max out the DBs and two machines, and I'm not even very strong. Might try max out every machine just for the hell of it before my time there is up :pfft:

[mike27]

yeah ive maxed out 3 of the machines at my gym lol

its only a small gym tho

[Beowulf]

Thats a pretty fun sounding goal there Phed

[Phedder]

Sunday while at work waiting I did 4 sets of 30 press ups, and 5 sets of 10 squat jumps for height, trying to reach a branch haha.

Monday hit the beach, probably 30 mins of constant swimming and splashing around.

Today at work we started putting in a retaining wall down by the river, 6 hours of digging, cutting, drilling, ratcheting, and trying to keep my balance on the mud haha. Got home and did 5 mins of HIIT, 30 sec walk 30 sec sprints.

Tomorrow I get to kayak down the river in the morning because one of the groups we have coming is blind :shock: They have 3 staff and 7 blind people in their group so need some extra help, paid to kayak :jive: love those days. Will be doing more work on the wall and if we finish before 5ish I'll hopefully get to the gym for some bench and squats.

[Phedder]

Finally made it into the gym again this morning;

Squats

10x50kg

5x60kg

5x80kg

3x5x100kg - Felt heavier than they should have, think I'm losing a bit of strength. On the plus side form was pretty solid though.

10x60kg

Bench - Still trying to figure out this bench, just plain don't like it. Absolute shit for setting up and getting any decent leg drive

10x50kg

5x60kg

5x80kg

5x85kg

5x80kg

CG 10x70kg

10x60kg

Pull ups 7

Chin ups 10, 9

DB shoulder press

10x20kg SS with 10 bicep curls

Then 7.5 hours of stop and go LISS

[Phedder]

Saturday, decided I'd do some explosive speed work for deadlifts and bench.

Deadlifts

10x60kg

5x100kg

3x3x120kg

3x100kg

Bench

10x50kg

5x60kg

3x70kg

3x3x75kg

5x70kg

5x60kg

One arm DB row - each arm

10x50lb

10x70lb

7.5x100lb PB first 6 reps were strict and clean, 7th was a struggle and 8th had a bit of body english.

20x50lb

Then got a text about heading out to Kawau to catch up with some other mates already out there, was just meant to be a day trip but ended up staying the night completely unprepared, had to catch fish for dinner (no complaints ) and sleep using my towel for a blanket haha. Was a great afternoon/night, good experience.

[Phedder]

Was going to meet some friends at the beach and I had some free time before hand so stopped in at the gym on my way there, quick 35 min shoulder and arms session.

Standing OH press

10x20kg

10x30kg

5x40kg

3x50kg PB but was hoping for 5, push pressed the last 2. Definite weak point.

5x40kg and another 5 push pressed.

DB hammer curls ss with shoulder press

10x15kg

10x20kg

CG bench

10x50kg

2x10x60kg

Killer tri-set to finish

15kg DBs, 15 flat db presses, 15 hammer curls and 10 shoulder presses,

Then 4 hours of lying in the sun and swimming/body surfing. Got a wicked burn on my back now, will hopefully help balance out my terrible singlet tan from work.

[Phedder]

Roughly 3 hours of swimming, diving, flips and running around yesterday, and earlier today I spent about 4 hours of my work day shoveling dirt and sand. Totally destroyed my hands :evil: and then;

DB bench press

10x40lb

8x60lb

6x70lb

6x80lb

Incline DB press

10x40lb

8x50lb

6x60lb

Squats

10x40kg

8x60kg

5x80kg

5x100kg

8x100kg

5x100kg

10x60kg

Standing calf raises - 1 sec pause at the top and bottom of each rep

15x1/2stack

10x3/4stack

8x stack - another machine conquered \:D/

DB bench rows - each arm, these were a real grip challenge because my hands were already so sore, hardened the f*ck up and got it done :twisted:

10x60lb

8x80lb

9x100lb - PB first 7 reps for each arm were strict, last 2 had some body english. Things are looking good for reaching 15 reps before mid feb.

15x40lb

Noticed that the gym's having a bench press comp on the 18th of dec, tempted to enter for shits and giggles but I absolutely hate the bench at this gym, will have a go at some heavier stuff sometime next week and decide then.

[morattigirl]

Sounds like you've been out and about having fun in the sun phedds, good stuff hey enter that comp, why not? Just do it :wink: :grin:

[Phedder]

Definitely, I'm making the most of it while I can before I go back to Dunedin haha.

I'd love to enter the comp, but I won't unless A) My elbow can cope with heavier weights now, and B) I can still hit 100kg, bit of ego won't let me compete with anything less :pfft: :oops: I haven't gone heavy with bench for the last 2 months, anytime I've tried I can manage the weight fine but feel it slightly in my elbow. Going to test it a bit tomorrow, If I get 95 with speed and no ache then I'll do the comp. Any inclination that the elbow isn't happy and it's just not worth it really just for a little gym comp.

[morattigirl]

Definitely, I'm making the most of it while I can before I go back to Dunedin haha.

I'd love to enter the comp, but I won't unless A) My elbow can cope with heavier weights now, and B) I can still hit 100kg, bit of ego won't let me compete with anything less :pfft: :oops: I haven't gone heavy with bench for the last 2 months, anytime I've tried I can manage the weight fine but feel it slightly in my elbow. Going to test it a bit tomorrow, If I get 95 with speed and no ache then I'll do the comp. Any inclination that the elbow isn't happy and it's just not worth it really just for a little gym comp.

I was in the same mind entering my gym comp, was no way gonna do it unless I knew i could hit that 500lbs. Hope it goes well for ya tomorrow

[Phedder]

Started off with bench today, testing the waters so to speak

Bench

10x40kg

8x60kg

5x70kg

3x80kg

1x85kg

1x90kg

1x95kg - grabbed a spotter for this but he was slightly touching the bar on the ascent, fast and clean nonetheless.

1x95kg with no spotter - long pause and just as fast and clean as before, guess he really wasn't taking any weight haha. No protests from the elbow at all. Hardest part was honestly getting the bar off the pins, they're so damn low on this fecking bench :evil: Just makes it awkward after setting up. Having someone help load makes it much easier.

5x1x90kg with 30 sec rests, 2 sec pauses

3x80kg

10x60kg

Face pulls

2x10x100lb

Vertical rows

15x20kg

10x30kg

10x40kg

DB bench rows - each arm

3x10x60lb

As I was leaving I put my name down for the comp, I'm gonna get beat so bad :pfft:

[morattigirl]

As I was leaving I put my name down for the comp, I'm gonna get beat so bad :pfft:

Good stuff Phed, who cares if you get beat, you're gonna give it a go and that's all good :nod: 8) you may even surprise yourself with your lifts, funny how a comp day will do that

[Phedder]

Currently I think I'm the youngest entry as well so it's all good, no problem getting beaten by guys with more experience, that's how it should be. How's the thought process going for your gyms next comp aye :poked:

Squats

10x40kg

10x60kg

8x80kg

2x5x100kg

10x60kg

Deadlifts

10x60kg

5x100kg

2x3x140kg - I miss chalk :cry:

High pulls

3x5x60kg

5x80kg - bit too much, not pulling quite as high as the 60kgs

5x60kg

Standing OH press

10xbar

10x30kg

5x40kg

3x50kg with another 3 push pressed

5x40kg another 5 push pressed

15xbar

Neutral grip chin ups

3x10

DB bench rows - each arm

10x60lb

8x80lb

5x100lb - barely rested between sets so not surprised here

10x60lb

[morattigirl]

How's the thought process going for your gyms next comp aye :poked:

Haha yes yes I have been getting abit of "stick" about that lately :pfft: Still thinking, still thinking... :think: :wink:

[Phedder]

Those High pulls hit the upper back hard! Felt great when doing them, paying for it lately though haha. Love when new movements do that, means they've gotta be good for me :grin: Today was just focusing on speed bench mostly and then went all over the place afterwards :roll:

Bench

10x40kg

5x60kg

3x80kg

2x85kg

2x1x90kg

8-9(lost count :oops: )x3x70kg focusing on my set up, long pauses, being explosive and getting good leg drive. Almost throwing the weight

5x60kg

Lat pulldowns

3x15x100lb just giving the back a good stretch out really

Chest fly machine

15xhalf stack

12x3/4 stack

6x whole stack - another machine conquered haha. Weight was easy, but movement just felt a tad awkward at this weight. Great stretch though.

Leg extensions

15 x half stack

15 x 3/4 stack

2x12 x whole stack

20 x half stack

Calve raise - pausing at top and bottom of each rep, no bouncing.

15 x half stack

15 x 3/4 stack

2x10 x whole stack

Hammer curls

15 x 15kg

BB curls

2x10x40kg drop setting to;

10x30kg

10x20kg

Seated row machine, 1/3 stack for roughly 40 reps, lost count. Getting some blood and stretch through the back again. This'll be another easy machine to max out.

then 10 mins or so of continously rotator cuff work and some side delt stuff on the cable machine, all high reps and slow with constant tension.

After a shake and a good meal I followed that up with 4 hours at Waiwera hot pools \:D/ Felt so damn good.