Squats forge Iron Gods...

[OnlyHuman]

http://www.whatsonshenzhen.com/news-691-brazilian-boy-16-dies-after-masturbating-42-times-without-stopping.html

RIP .... Only the strong survives :doh:

Ok, I will have to change the name of my journal. I get more "feedback" on it than on my training :? :pfft:

[OnlyHuman]

I left my program print out home by accident :doh: what a dummy!

Squat

60 x 5

80 x 5

100 x 5

112.5 x 5

125 x 3

105 x 8

Bench

60 x 5

80 x 5

92.5 x 3

80 x 8

BB row

80 x 5

80 x 5

80 x 5

Extra stuff:

Front squats:

5 @ 100

5 @ 110

2 sets of golfer's pick up @ 20 for 8-10 reps per side.

2 sets of chest supported BB row @ 42.5 with a 2 second pause for 10 reps.

Core: Roman chair and leg raises.

My mate was telling me about his experience with the 5 x 5 and I wish he hasn't to be honest. He said he find it too low volume and boring so he moved on. I just politely nodded but inside I was like "Just shut up. That is how I feel. Please don't be negative!" kind of thoughts were spinning in my head. :shifty:

Anyways.... the session felt average. Not sure if the exam stress taking its toll or something else that is messing with my sessions. Exams are done so I'm sure I will be able to tell in a few days.

Squats: back = ok , front = It was ok but not my best.

Bench: Ok. Considering I "popped a cartilage or rib in my sternum area yesterday. Me and a mate was playing around with handstand push ups next to a wall kind of thing... I felt a pop. I get it once or twice a year usually and it bugs my bench press for the next two - three days or so. So considering that ... it was ok.

Rows: f*ck it. I needed some decent weight on it. Maintained good form. Ok.

[tinytraps]

Your friend is smart man :nod: Although what may work for him might not work for you (which is often the case more often than not). Give it a good go and then evaluate at the end 8)

[OnlyHuman]

Your friend is smart man :nod: Although what may work for him might not work for you (which is often the case more often than not). Give it a good go and then evaluate at the end 8)

I'm planning to give it a few more weeks and see it out until I start to miss lifts/targets. I gave it some pondering time and there is some positive to the program. It gets me to back squat on a regular weekly base, which is something I haven't done for a few years (About 3 I think.) as well as deadlift (which I done sporadically here and there about a year ago).

(edit: since I stopped powerlifting. Due to study, plus giving the old joints a bit of a brake did not hurt either...)

Thanks for the input! It is always appreciated!!! :nod:

[OnlyHuman]

Extra stuff...

Paused bench

72.5 x 8

77.5 x 6

82.5 x 4

87.5 x 3

90 x 2

95 x 1

82.5 x 4

JM presses

2 sets of 8 @ 30 the LULz are on me :pfft:

1 arm DB rows

1 set of 18 reps @ 34

Shoulder around the world

16 reps @ 10

16 reps @ 15

DB reverse hypers with 2 sec pause

2 sets of 10 reps @ 12.5

I woke up in the morning and couldn't help my self but wanting to train. I went easy on all the exercises. No straining on any of the movements or reps. Just got the blood moving around a bit.

I had a nice big sleep and lots of healthy calories yesterday. The body feeling good at the moment.

I did quite a bit of stretching after the session.

[OnlyHuman]

48 sleeps to go ...

Squats

62.5 x 5

77.5 x 5

95 x 5

110 x 5

125 x 5

Bench (paused)

77.5 x 8

82.5 x 6

87.5 x 4

92.5 x 3

97.5 x 2

100 x 1

87.5 x 4

BB rows

82.5 x 5

82.5 x 5

80 x 5

Core

Straight leg raises

Roman chair sit ups

Squats: Not bad. On the last two reps the leftknee wanted to cave in a bit. I will do some glute med work to remedy it.

Bench: Good.

Rows: Upped the weight on the first two sets and i will bump it up on the third sometime this week as well.

Trained early in the morning, regardless it was a freaking awesome session.

I have been watching the competition videos that the guys on this board have been posting and I must say it has lit some competitive sparks in me :pfft:

I had a look at the competitive calendar and oh my GOD ...it says that there is a comp in Auckland on the 6th of Nov.

I think it is time for me to get back to my bellowed powerlifting platform.

I'm not expecting any serious numbers but I think if I wait till I get to that level I never get to compete again :pfft: In all seriousness.

It will help me to keep my eating habits in control (74kg class?), push my self at the gym and finally just have some freakin fun

BW: 76 in gym clothes...

[OnlyHuman]

Extra stuff:

Squat

120 x 3

130 x 3

140 x 1

1 arm DB rows

37.5 x 12

I was in the mood for squatting. Body feels ok at the moment.

I still have some DOMS from yesterdays core so I skipped my planned work for that.

Trying to keep my eating habits under control and avoid unnecessary empty calories. Daily macros are based around high protein, medium carb and low-ish fat.

[OnlyHuman]

46 sleeps to go... if the body is willing to hold together :pfft:

Squats

90 x 5

90 x 5

Incline BP

52.5 x 5

62.5 x 5

72 x 5

82.5 x 5

82.5 x 5

82.5 x 5

Deadlift

90 x 5

110 x 5

130 x 5

147.5 x 5

Extra stuff:

Front squats

130 x 1

115 x 2

110 x 2

Core: Planks

Good session, apart of me ending up with some niggle in my low back from deadlifts. Felt something tweaking itself on my 3 rep on the last set. Such is life. Bring on the neurophen....

Incline was ok. First two sets were relatively easy. Last two reps on the last needed some digging deep.

Deadlift: Not a lucky day with these today. weight feels manageable tho.

Front squats: 130 felt easier than the two sets of doubles that followed. My CNS must of been like... "Greedy much?" :pfft:

Ok session, kind of happy.

BW: 75.7 Clothing minus shoe.

Eating clean calories.

[OnlyHuman]

Playing around with some extra stuff... 45 sleeps remains

Squat

Worked up to 140 x 1

Pull ups

Worked up to BW + 12.5 x 3

Close grip BP

Worked up to 90 x 5

Chest supported reverse DB flys

4 sets of high reps

Figured I'll go in and test the water, see how does the old lower back feeling after yesterday's tweak. Surprisingly good :think: thus I'll be saying a big fat prayer to the iron Gods tonight :pray: !

Back squats went ok. Some cumulative fatigue from yesterday's front squats but feeling ok.

Pull ups: I was just waiting on the bench so I figured why not?

Close grip was a surprise today. Felt light-ish but I have a bench session tomorrow so I decided to stop it at 90.

Sleeping enough at the moment and eating clean calories (but a small chocolate bar today).

I ended up prepearing some Tuna bake with 2 x 400 something grams of tuna + 1 and a half cup of rice (dry weight) + some low fat pasta bake and some 5% fat cream cheese as topping. =P~ Yum... all gone already :shifty: .

[OnlyHuman]

44 sleeps to go...

AM session

Squats

Worked up to 140 x 1

Bench

Worked up to 110 x 1

PM session

Squats

62.5 x 5

77.5 x 5

95 x 5

110 x 5

130 x 3

140 x 1

145 x 1

Bench

80 x 8

85 x 6

90 x 4

95 x 3

100 x 2

102.5 x 1

90 x 4

BB row

60 x 5

82.5 x 5

82.5 x 5

60 x 5

Steep incline BB press

2 sets of 5 reps @ 60

Korean race horse special

3 sets of 8 @ 3.4

Good sessions today.

Squats starting to feel more "natural" and "oiled". It has been a long time since I felt like this which is no surprise considering my long absence form it. I also managed to get a close/full grip hand position on the bar, signaling my improved shoulder flexibility and thoracic mobility. Still a long way to go to be at a level that is adequate. However, two months ago I couldn't even back squat with out straps :oops: .

The weights felt ok. The triple on 130 felt nice and trouble free.

Bench: This is where I'm having a bit of trouble at the moment. I always find it hard to improve on this lift and I am quite a bit lighter than back in the day. Still, it seems to me that at some stage this lift will need some pondering and extra attention in order to start climbing.

BB rows: I felt weak on these today for some reason. It seems like I can handle way more work on squats than upper body at the moment.

Overall, I'm happy how things went so far this week.

BW:75.7 (No shoes.)

Sleep: Good

Stress: Low - medium.

Food: High protein, medium carb. Clean calorie sources once again. Appetite is up quite significantly for some reason ... squats huh :pfft:

[OnlyHuman]

Extra session, 43 sleeps to go...

Front squats

Worked up to 132.5 x 1

Core

Straight leg raise variants.

Nice short session. I think 132.5 on the front squats is a personal best at my current body weight. It didn't feel super heavy but I did slow done a little at the top and had a small sticking point at about 3/5 on the way up.

I'm a bit concerned with the scale's accuracy at my gym tho... it is just a chip bathroom scale. I don't want to get caught out thinking I'm close enough to my planned weight class only to find out on the very morning that I am not even close :pfft:

We have some oly bumper plates at my gym and I must say I loved the way the two blue and a single yellow looked on each side. :pfft:

BW: 75.6 Gym clothes no shoe.

Sleep was ok.

Food: High protein and medium carbs. Clean food sources + 1 glass of red wine.

Stress: Too high for stupid unnecessary reason

[loveggs]

43 sleeps to go till wat ?

[OnlyHuman]

43 sleeps to go till wat ?

Auckland novice powerlifting comp on the 6th of November I think. (Pending on the body's ability to hold together :pray: lol )

[loveggs]

awesum!!!! sounds like a bit of fun!

[OnlyHuman]

awesum!!!! sounds like a bit of fun!

Fingers crossed Cheers :nod:

[OnlyHuman]

42 ...

Squats

Worked up to 145 x 1

Core

Roman chair variation.

Average session. 145 was a bit slow.

Shoulders could do with some soft tissue work so I will attend to those at some stage today. Quads are a bit sore but the rest of the body is holding up.

I'm happy with how things going at the moment.

[tinytraps]

nice squattage bro :nod:

[OnlyHuman]

nice squattage bro :nod:

I wish :oops: Thanks for the kind words tho :nod: !

[rimma]

Front squats

Worked up to 132.5 x 1

:clap: Wicked...2xBW front squat isn't too far off!

[OnlyHuman]

Front squats

Worked up to 132.5 x 1

:clap: Wicked...2xBW front squat isn't too far off!

Thank you! I appreciate the encouragement :nod:

41 days till catastrophic gamma radiation accident...

Squats

65 x 5

82.5 x 5

97.5 x 5

115 x 5

130 x 5

Extra set: 140 x 3

Bench

82.5 x 8

87.5 x 6

92.5 x 4

97.5 x 3

102.5 x 2

105 x 1

92.5 x 4

Bottom up bench

80 x 3

80 x 3

85 x 3

90 for 8 singles

Chest supported BB row

70 x 5

75 x 5

70 x 5

50 x 10 (2 sec pause)

50 x 10 (2 sec pause)

50 x 10 (2 sec pause)

Good session.

I did not get enough sleep last night so I was very concerned with the posible implications of that on my workout. Thank God it turned out to be ok. I shall try and keep a closer eye on my bed time on Sunday nights :shifty:

Madcow is obviously out the window (sort of) so I apologize to those who wanted to see a write up on it. Evidently I suffer from training program ADHD :pfft: :smackbottom:

Back squats: Ok, managed a 140 for a triple. Happy with that at this stage.

Bench: This lift needs work and some attention so I throw in some bottom ups on mondays. I need more speed on the bottom ups. I feel like I could handle more wight on these so I will up the weight next time around. (I need more speed tho!!!)

Rows: Chest supported, to give the old low back a brake... 75 was hard yaka. Kind of happy with it.

BW: I weighed my self on a different scale today 75.5 ... Not sure what to make of it. Will focus on eating clean calories.

Eating: Been good but a bit of cravings for toast and peanut butter ... in the middle of the night :pfft:

[OnlyHuman]

40 days left... I better make them count!

Front squat

130 x 1

130 x 1

120 x 2

1 arm DB row

2 sets of 10 reps @ 31.5

Ok session.

Fronts went ok... I would love to see "3 blues each side sometime" working hard to get them.

Db rows just nice and light... I hit the back hard enough yesterday.

Some super light shoulder stuff...

BW: 75.1 in gym clothes minus shoe. I like :grin:

Food: Good my usual high protein and medium carbs plus one apple muffin today. I made a dozen and gave away the most of them to my class mates... I try to resist the temptation =P~

Stress: A bit more than I like.

Sleep: Not much over the night but then I woke up on my own accord this morning. I guess its ok ( I did have an afternoon cat nap of 30-40 min yesterday tho).

[OnlyHuman]

39 DAYS ... till I turn green and go crazy on the platform

Deadlift

2 x 2 @ 95

2 x 2 @ 112.5

2 x 2 @ 132.5

2 x 2 @ 150

Incline BP

52.5 x 5

65 x 5

75 x 5

85 x 5

75 x 5

75 x 5

Squats

100 x 5

120 x 5

130 x 2

Extra: A few sets of closegrip lat pull-down s.s. with DB reverse hypers.

Ok session. A bit low on energy.

Deadlifts were ok. I decided to put them early on, as I was trying to avoid fatigue based pulls/niggles. So happy that I did not re-injure my back again with these today. I dropped the reps to 2 x 2 as it seems I always get the injuries on reps of 3 and above with these. I may add in an extra light deadlift session on saturday to have some more volume in there...

Incline: Happy as I started the Madcow with 82.5 as my 5 rep max.

Legs feel a bit beaten up :pfft: so I just took it easy on the squats. If I have the time and energy I may destroy my legs one more time before the day is over... I really feel my back squats taking a dive on the following day of the front squat session :pfft: quad dominant much? yep.

BW: 75.7 Gym clothes no shoes.

Sleep ok...

Stress: too much. I have to write an annotated bibliography and I'm not in the mood for it :computer:

[steak]

I have a low key club lift on Nov 12 if the novice comp in Aucks is no good for ya...about 8-10 lifters doing a skills assy

[OnlyHuman]

I have a low key club lift on Nov 12 if the novice comp in Aucks is no good for ya...about 8-10 lifters doing a skills assy

Thank you!!!!!

PM session

Squats

Just worked up to 145 x 1

Feel better about being semi lazy this morning.

Done quite a bit of squatting the last 8 days, today I felt getting beaten up by it :boohoo: :pfft:

[OnlyHuman]

An other day in the "office"...

Squats

Worked up to 150 x 1 than 2 x 2 @ 130

Core

Roman chair

Straight leg raise

Good stuff for an early morning workout. The body feels better than yesterday, go figure.

If time permits and I have the energy I may go back for some more back squats.

Daily motivational picture... Enjoy!