Squats forge Iron Gods...

[groovy]

I know I had been at a much better ratio in the past.

You've mentioned this a few times. Would you mind saying what your previous best lifts were and at what bodyweight? Are you hoping to get back to them or surpass them now?

In comp:

Squat 175 @ 86 (fat :? ) no belt, wrap or suit.

Bench 130 @ around 82 (Bench only comp, raw.)

Deadlift conventional 205 @ 80 , summo 200 @ 86 (fat :pfft: ) raw also...

At the moment I just want to make it to the gym when I'm so post to. Keep up with my program and not get lazy. I figure "Work the process and the result will take care of them selfs." I really don't want to commit my self to numbers as I have done that in the past and it is not a constructive way to approach training (for me anyways).

I am looking at getting a bit leaner and being in good shape.

Perhaps not get above 10% of BF indeed get leaner (I know I can.) and put a little muscle here and there in the process. Get a bit stronger, as power weight ratio always been close to my heart.

I just want to enjoy the journey and improve in the process as opposed to get to a "set" point really.

Awesome progress so far. What most are looking for, strength up, mass up and fat down :clap: :clap: :clap:

Also those are some really good weights at that weight, even if you were little bit fat, but stronggg!!

[OnlyHuman]

Awesome progress so far. What most are looking for, strength up, mass up and fat down :clap: :clap: :clap:

Thank you :oops:

I really appreciate the kind words! :nod:

[OnlyHuman]

Week (26)

Front squat

105 x 5

105 x 5

105 x 5

105 x 5

105 x 5

105 x 5

105 x 4

105 x 4

105 x 4

105 x 3

My last attempt at 105 ...

(A) Front squats

105 x 4

105 x 4

105 x 4

105 x 4

105 x 4

105 x 4

105 x 3

105 x 3

105 x 3

105 x 3

Seated leg curls

50 x 5

50 x 5

50 x 5

50 x 5

50 x 5

50 x 5

50 x 5

50 x 5

50 x 5

50 x 5

Clean pulls from knee

8 @ 120

8 @ 120

8 @ 120

8 @ 120

Ghetto GHR

5

5

5

5

Ok session. Only because I feel like I made some progress on front squats. Other than that I was flat as a pancake.

Front squats Rep progression. Hard work! Took quite a bit of mental fortitude to get it done.

Seated leg curl Moderate weight. Felt ok.

Clean pulls Nothing special. Need more work on these.

Ghetto GHR Negatives only. Obviously

BW: 77.3

Sleep: 5 hours only :cry:

Food: Excellent.

Stress: Moderate

[rimma]

Making some good ground on your front squats dude, thats pretty beasty for your bodyweight! Time to step up my fronts haha.

[OnlyHuman]

Making some good ground on your front squats dude, thats pretty beasty for your bodyweight! Time to step up my fronts haha.

Thanks Rimma!!!

I appreciate the kind words :nod:

I think my front squat is nothing spectacular really...

I will bust my balls tho and hopefully I make some progress in this round of AGVT.

Ps: Your bench and fronts ARE coming along nicely. Seems like you stepped it up a notch or two a little while back already :nod:

[OnlyHuman]

Week (26) AGVT round 2 ... something - something day ...

Decline close grip BP

This is what I did last time for 4s ...

95 x 4

95 x 4

95 x 4

95 x 4

95 x 4

95 x 4

95 x 4

95 x 4

95 x 4

95 x 4

Today's:

(A)

97.5 x 5

97.5 x 5

97.5 x 5

97.5 x 5

97.5 x 5

97.5 x 5

97.5 x 5

97.5 x 4

97.5 x 4

97.5 x 4

(B) BB curls

35 x 5

35 x 5

35 x 5

35 x 5

35 x 5

35 x 5

35 x 4

35 x 4

35 x 4

35 x 4

(C1)DB hammer curls

8 @ 15

8 @ 15

8 @ 17

8 @ 17

(C2) DB Tate press

8 @ 15

8 @ 15

8 @ 17

8 @ 17

Good session.

Decline close grip BP According to the plan I should have done 95 for 5 but once I got a set in I felt like I could bump it up a little. I managed to give it a good go. I feel like I made some progress thus happy as.

BB curls Overestimated my abilities a little :pfft: I suck at biceps exercises :oops:

Hammer curls Easy, bumped the weight up a little for two sets.

Tate press Token lift. Easy.

BW: 77.3

Sleep: Lots. Good quality. Thank God :pray:

Food: Outstanding. Very high protein, at or slightly above maintenance.

Stress: Low

On a side note... The DOMS in my leg is at an all time high! Ouch...

[OnlyHuman]

Week (27) Round # 2 on AGVT

Bench

Last time's triples ...

(A) Bench

105 x 3

105 x 3

105 x 3

102.5 x 3

102.5 x 3

102.5 x 3

102.5 x 3

102.5 x 3

102.5 x 3

102.5 x 2

Today's:

105 x 4

105 x 4

105 x 4

105 x 3

105 x 3

105 x 3

105 x 3

105 x 2

105 x 2

105 x 2

Chest supported BB rows

75 x 4

75 x 4

75 x 4

75 x 4

75 x 4

75 x 4

75 x 4

75 x 3

75 x 4

75 x 3

Dips

8 @ BW + 25

8 @ BW + 30

6 @ BW + 35

8 @ BW + 30

Shrugs

5 sets of 8 reps @ 105

Oh my - oh my... Less than 5 hours sleep :roll: Energy levels left much to desire for!

Bench Would have been nice to get enough sleep... managed to scrap some decent reps together but I was fading fast energy wise. I think there is some progression in there. Given the circumstances can't complain, numbers seem to be on the up. It was a bit of a struggle tho :pfft:

BB row Rep progress. Happy.

Dips Seriously :-s I make progress on a day when I can barely get out of the bed!?! :-s

Shrugs Nothing serious

BW: 78.2

Sleep: What sleep? :shifty:

Food: Enough protein, too much junk :oops: I need to get back on the straight and narrow.

Stress: Medium

[OnlyHuman]

Week (27)

Back squat

120 x 4

120 x 4

120 x 4

120 x 4

120 x 4

120 x 4

120 x 4

120 x 4

Single leg leg-curl

39 x 4

39 x 4

39 x 4

39 x 4

39 x 4

39 x 4

39 x 4

39 x 4

Romanian deadlift

8 @ 100

8 @ 100

8 @ 100

This session was below average. Lack of sleep 2nd night in a row. I was so tied, but could not fall asleep until quite late. Probably I had one too many coffees over the afternoon... In today's session I ended up reducing the volume a little bit so I don't over-reach too much.

Back squat Bumped the weight up a little. Not to bad, but it is hard to say as I did not get enough sleep last night (again :roll: )

Single leg It was a bit on the hard side today.

RDL Nothing too heavy, ok.

Try to get some decent sleep. Should help me bounce back...

[OnlyHuman]

Week (27) AGVT the second time around..

Last time's triples (thus target for today so post to be reps of 4 at the same weight)

Close grip BP

Close grip BP

95 x 3

95 x 3

95 x 3

95 x 3

95 x 3

95 x 3

95 x 3

95 x 3

95 x 3

95 x 3

Close grip BP

95 x 4

97.5 x 4

97.5 x 4

97.5 x 4

97.5 x 4

97.5 x 4

97.5 x 4

97.5 x 3

97.5 x 3

97.5 x 3

Incline off set DB curls

17 x 4

17 x 4

17 x 4

17 x 4

17 x 4

15 x 6

15 x 6

15 x 6

15 x 6

15 x 5

Db preacher curl

6 @ 12.5

8 @ 10

8 @ 10

Upright rows

3 sets just a light weight...

Good session. Finally managed to catch some quality ZZzzzzz on Wednesday night and some last night (not quite the quality I wanted tho...)

Close grip Upped the reps and the weight (after the first set). I can't complain, happy as!

I wish I would get my sleeping sorted. Things progressing well and I don't want them to be negatively affected by the lack and quality of my sleep.

Incline off set I left the incline as usual but did grip the DB off center. Made it hard enough to struggle with and once I felt like my form is braking down I dropped the weight and upped the reps. Good stuff, happy.

Preacher Ok, just worked on the pump really :pfft:

Weight: 78.4 Gaining weight to fast for my liking. I know its due to my substadard food choices. So I just prepared lots of healthy meals for the next 5 days. It should help me and keep me on the straight and narrow.

Sleep: As above. Last night's one was a bit below average.

Stress: yeah... some.

[OnlyHuman]

week (27) AGVT round 2

Low incline BP

Last time's effort:

(A) Low incline bench

95 x 5

95 x 5

95 x 5

95 x 5

95 x 5

95 x 3

95 x 4

95 x 4

95 x 3

95 x 3

I feel that today's session/weights represents a nice little progress but it does leave me in the "pickle" for my next session and maybe even the one after that. Maybe try 97.5 for reps of 4 ??? Not sure , we see....

Today's :

97.5 x 4

97.5 x 4

97.5 x 4

97.5 x 4

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 3

97.5 x 2

Close grip chins

10 sets of 4 reps @ BW + 5.5

DB bench

8 @ 35

8 @ 37.5

6 @ 37.5

1 arm DB row

3 sets of 8 reps @ 32

Ok session.

Low incline BP Some progress, but today's session was hard. I guess I predicted it when I realized how much I jumped the weight in my last session. I'm fairly happy with how it went , but I had to work for it very hard.

Chins Surprisingly good today. Much better than last time. No idea why, but I am happy as.

DB bench Started to fade energy wise, so I just went with a moderate effort.

1arm DB rows Same. It was on the easy side.

Weight: 77.7

Sleep: Good.

Food: High protein. Slightly under maintenance cals.

Stress: Medium

[poos_n_wees]

Well done on the bench increase \:D/ What's your PR on the flat bench?

Chins Surprisingly good today. Much better than last time. No idea why, but I am happy as.

Amazing what some good lifting can do to the mood huh?

[OnlyHuman]

Well done on the bench increase \:D/ What's your PR on the flat bench?

Chins Surprisingly good today. Much better than last time. No idea why, but I am happy as.

Amazing what some good lifting can do to the mood huh?

Thank you P&W !

Yes, it is always a nicer feeling to leave behind the gym for the day when you know you are making some progress.

My current ability was @ 115 a few weeks back. (page 9 if you curious to read up on it)

Thanks again :nod:

[OnlyHuman]

Week (28)

Front Squats

110 x 4

110 x 4

110 x 4

110 x 3

110 x 3

110 x 3

Clean pulls

100 x 6

120 x 5

120 x 5

120 x 5

120 x 5

Ghetto GHR

5 sets of 5 negatives

Session was bellow average. I wasn't feeling it...

Front squats I found it a bit hard to get clean grip position with my left. It was annoying me through out and i think made me "side shift" during the acceding part of the lift. Felt weird... decided to cut it short.

Clen pulls Did not feel like seated leg curls. I really enjoyed doing these.. haven't done them in a few years. Got one of the oly-lifters to check my form. I got the thumb up. Enjoyed the good old triple extensions...

Ghetto GHR These always give a nice DOMS the following day. Concentrated on the negatives and form. Enjoyed it.

Sleep: So-so.

Stress: High :roll:

[OnlyHuman]

Just a quick update...

I have exams coming up (6 exams in 5 days :? ) so for the next 3 weeks I'm only planning to do some maintenance workouts and some shoulder mobility stuff. I won't be recording it here. When things settle down a bit... I come back.

Till than... Train hard boys and girls.

[samuelNZ]

Good luck with your exams mate! Your training has been solid over the last while so you deserve a little rest! :clap:

[Phedder]

6 exams :shock: That's rough mate, what kind of course are you taking? Best of luck with them, and I'm sure a little rest will do you wonders.

[OnlyHuman]

Good luck with your exams mate! Your training has been solid over the last while so you deserve a little rest! :clap:

6 exams :shock: That's rough mate, what kind of course are you taking? Best of luck with them, and I'm sure a little rest will do you wonders.

Thank you guys Appreciate it!

[OnlyHuman]

Hmmm Hmmm ... where to start...

Finnaly I finished with my exams. 6 exams in 5 days :puke:

I did not have the energy or the time to hit the gym either, so I had nearly 4 weeks off from the gym. Stress was super high. Food was based on cakes, muffins, corn chips and what not my study group brought to study sessions :oops: and lots of peanut butter sandwiches. With the occasional :^o chocolate bar (more like blocks).

Anyways, in the next 3 weeks all I have to worry about is training.

I'm thinking it is time to whip my self in shape again.

I weighed my self and I was @ 76.7 and I also got my body fat tested that came out at 15%. I think its a fair call. I had so much junk food in the last few weeks and no exercise, just sitting over books for hours and hours and hours... eating junk food. :roll:

The plan for the next few weeks is to do my usual 2on - 1off - 1on - 1off than repeat but with twice a day sessions.Not sure on rep ranges yet but thinking some low-ish ones in the morning with something a little higher in the evening session. I will also add some hill sprints in and maybe some 400 meter rows (sprints) to try to get my cardio up a ted bit as it is quite atrocious at the moment. I'm aiming to focus on body composition changes and developing some "base" work capacity. Than later on I will change my training to something else. Undecided at this stage.

I did managed to go to the gym today but I just took it easy due to only getting like 2 hours of sleep last night :?

I took a picture of my self (black and white) so I don't glow in the dark with my eskimo tan and I have something more objective to compere against in a few weeks time in order to evaluate any progress :pfft: or the lack of it .

[Pseudonym]

Looking big, mate. I'd have guessed you were a lot less than 15%, personally.

[OnlyHuman]

Looking big, mate. I'd have guessed you were a lot less than 15%, personally.

Thank you for the kind words Pseu :nod:

I just wanted to have a more objective method of measuring progress than me looking in the mirror. It was only a four point measurement, but I guess it will do me fine for that reason.

Thanks again!

[Phedder]

Good to have you back :nod: Looking pretty good for 4 weeks of no training and junk food also :shock: I was guesstimating myself at around 15%, must be fatter than I thought :pfft: Wouldn't put you above 13% myself, what 4 point test was it if you don't mind me asking? Durnin and Womersley?

[OnlyHuman]

Good to have you back :nod: Looking pretty good for 4 weeks of no training and junk food also :shock: I was guesstimating myself at around 15%, must be fatter than I thought :pfft: Wouldn't put you above 13% myself, what 4 point test was it if you don't mind me asking? Durnin and Womersley?

Thank you Phed I defenatly put on some jelly in the last few weeks :shifty:

Not sure which one actually. Sites were: biceps, triceps, around sub-scap and abdominal.What is the difference between them?

[Phedder]

Good to have you back :nod: Looking pretty good for 4 weeks of no training and junk food also :shock: I was guesstimating myself at around 15%, must be fatter than I thought :pfft: Wouldn't put you above 13% myself, what 4 point test was it if you don't mind me asking? Durnin and Womersley?

Thank you Phed I defenatly put on some jelly in the last few weeks :shifty:

Not sure which one actually. Sites were: biceps, triceps, around sub-scap and abdominal.What is the difference between them?

If the abdominal one was just above your hip then that's it :nod: Each test is developed by different researchers using different populations to base their formulas/calculations off. In my personal experience I've found Durnin and Womersley to overestimate, it put me at 19% when I had reasonable abdominal definition so I just don't trust it However no caliper test is going to be accurate, and it's the trend that counts so if you re-measure in the future using the same sites you'll know how things are progressing.

[drizzt]

Welcome back mate, and good pic :nod:

[OnlyHuman]

If the abdominal one was just above your hip then that's it :nod: Each test is developed by different researchers using different populations to base their formulas/calculations off. In my personal experience I've found Durnin and Womersley to overestimate, it put me at 19% when I had reasonable abdominal definition so I just don't trust it However no caliper test is going to be accurate, and it's the trend that counts so if you re-measure in the future using the same sites you'll know how things are progressing.

Good explanation Phed, thanks for that.

The abdominal one was just next to the umbilicus area about 6 cm lateral to it.

Agree, 4 sites is not going to be that accurate but good to have something to compare to. I will have the same person check it, same method the next time as well. Thanks again

Welcome back mate, and good pic :nod:

Thank you Drizzt :nod: , appreciate it!