Squats forge Iron Gods...

[OnlyHuman]

Bench day

Bench ... top set of 110 for 4 reps

Guillotine press ... top set of 100 for 4 reps

DB bench press... a few sets of medium weight for 10 reps

Happy to get that 4th rep on the 110 that evaded me a few sessions ago.

I run out of time, had to cut session short.

Sleep: 6 hours only

Food: Good

Stress: Medium

[OnlyHuman]

I want to deadlift like Devastating Dave .... that bastard is progressing way to fast! (Ha Ha ... Only have love for you DD!... You son of a gun... )

2" deficit snatch grip deadlift

160 x 5

170 x 1

140 x 5

140 x 5

Good mornings

80 x 6

80 x 6

90 x 6

60 x 10

Foam hump

50 x 8

60 x 8

60 x 8

50 x 10

Front squats

90 for 6 sets of 2 reps

Core....

Happy with the deficit snatch grip deadlifts. My quads and glutes were still sore from the previous front squat session so pretty happy with the weights I moved today.

Time to hit some volume on the deadlifts and assistance exercises...

Sleep: 9 hours

Food: :oops: plenty of calories tough...

Stress: Medium

[daveo]

...

Foam hump

...

hahaha foam hump? is that another of your secret hungarian exercises?

[OnlyHuman]

...

Foam hump

...

hahaha foam hump? is that another of your secret hungarian exercises?

:think:

Bench day ....

Bottom up bench ss Dumbbell fly ... up to 100 x 3 / 22 x 8

2 board

115 x 3

120 x 3

125 x 2

Close grip ss Dumbbell tri ext. ... up to 100 x 4 / 15 x 6

Some pec deck stuff...

Felt confident I get the 125 x 3 on the 2 board but the second rep turned into a grinder... I will revisit it in a short while.

Sleep: 6 hours

Food: Good

Stress: low

[OnlyHuman]

Week 13 / D1

Front squats

105 x 5

112 x 5

120 x 5

GHR

5 sets of 8 reps

Bench

95 x 5

Incline DB

5 sets of 8 reps @ 30

Core...

Good workout. Happy.

Sleep: 8 hours

Food: Not the best but enough protein, calories.

Stress: Medium

[OnlyHuman]

Week#13 Day#2

Squats

Worked up to 125 for 3 reps

Front squats

3 sets of 8 reps @ 90

Bench

Worked up to 105 for 3 reps

Bottom up bench

3 sets of 8 reps

Dumbbell fly

3 sets of 8 reps

Core...

Good session.

Back squats = working on form.

Worked on some much needed shoulder mobility.

Sleep 7.5 hours

Food Will have to make with what I can this week. The good thing is I can top up calories with an additional 2 liters of milk/day ... free of charge.

Stress Medium

[OnlyHuman]

Week/13 Day/3

Squats

Worked up to 132.5 x 6 reps

Deadlift

Worked up to 170 x 5 reps

Bench

Cluster >>---> 3x1 r @ 107.5

Foam hump

5 sets of 8-12 reps

Incline close grip

3 sets of 12 reps

Core...

Been a while since I last trained in the evening part of the day (I like my morning sessions...) but it will just have to do on fridays I think (for now....)

Used straps for the deadlift :oops: will be doing some grip work tomorrow.

Enjoy my training at the moment \:D/ Good to have some focus and a goal to work towards to.

Sleep: Ok. I could have done with an afternoon nap but no such luck today.

Stress: medium.

[OnlyHuman]

Week/13 Day/4

Chin ups 4 sets of 8 reps @ BW

Chest supported BB row 4 sets of 8 - 12 reps

Close grip lat pull downs 4 sets of 8 - 20 reps

1 arm DB rows 2 sets of 8 reps

DB curls 4 sets of 10 ish

Reverse flys 4 sets ....

Grip work ....

Nice quiet session.

I did some much needed shoulder mobility work.

Sleep: 6.5 hours but I woke up on my own account.

Food: Good

Stress: Low

[OnlyHuman]

Week#12 Day#1

Squats ... worked up to 127.5 x 3 reps

Front squats... worked up to 95 x 10 reps

Bench... worked up to 97.5 for 6 reps

Low incline DB BP... 3 sets of 10 - 12 reps @ 34

Cable flys 3 sets of 10 - 12 reps

Core...

Decent session.

Squats were somewhat average. The weight wasn't feeling that heavy but not sure if I recovered sufficiently from last Friday's session. I guess doing proper deadlifts for the first time in more than 8 months will take some time to adjust to. I will keep an eye on how I feel generally on my Monday's workout and make appropriate changes if need to be. Not to worried at this stage, just keeping an eye on it, being aware.

Front squats gave me a bit of surprise. Initially looking at the numbers I was thinki9ng this will be a nice little walk in the park. I think I underestimated how much I despise high reps :clubbed: Did not s5truggle or anything... but wasn't as easy as I thought it will be :pfft:

Bench was pretty good today. I purposefully worked on technique during this session. I noticed that I am not as stable in the bottom (maybe even at the top) than I used to be in my benching hay days... I don't utilize my lats as a shelf efficiently enough these days. Started to work on it.

Sleep: Two nights of 8+ hours. Very happy with this.

Food: getting some $ tomorrow. Can't wait to eat better this week.

Stress: Low-medium.

[OnlyHuman]

Week/12 Day/2

Squats... worked up to 135 x 7 reps

Bench... worked up to 97.5 x 3 reps

Core... 4 sets

Good stuff.

Squats felt ok. CNS seemed to be in decent shape today. However, I did have some low grade DOMS in the legs going into this session.

Worked on some technique stuff during the bench part of the workout. Trying to dial it in as much as I can. It was fun...

Sleep: 7 hours each in the last two nights. Good quality. Happy with this.

Food: Good.

Stress: Low-medium.

Lifting: Loving it at the moment. Trying to keep it cerebral as opposed to emotional.

[OnlyHuman]

Week/12 Day/3

Squats .... worked up to 122.5 x 5 reps

Bench

115 x 1 paused rep

100 x 8 reps

2 inch deficit deadlifts .... worked up to 170 x 5 reps

Foam hump 4 sets of 8 - 12 reps

Leg press 3 sets of 10 - 12 reps

Core...

Squats felt ok.

Bench... I tried to pay a lot of attention to the technical aspects of the lift. I do feel unstable at times as well as still having problems with using my lats as a "shelve" in the bottom of the movement. Some stuff to work on for sure.

Deficit deadlift... An extra 2 inch makes a big difference how things feel... just ask any women :pfft: These were hard today (I just can't stop with the sexual innuendoes now can I .... )

Sleep: 2 nights of 7 hours each. Good stuff...

Food: Today was a let down. I haven't had anything to eat yet other than two biscuits and a glass of milk. I forgot to prep my food last night. :clubbed: I have a size 20 skinless chicken in the oven as I write this in an attempt to make up for the lack of calories.

Stress: Medium-High

Training: 7/10 Had some good moments but find it a bit unusual training late in the afternoon. Especially after a busy day in the clinic/school. Empty tummy did not help either...

[Monarchking]

dam must be hungry :shock:

Deadlift looking strong as

[daveo]

good numbers on the deadlift... standing on that 2 inch plate you must almost be as tall as me

[OnlyHuman]

dam must be hungry :shock:

Deadlift looking strong as

Ha ha ... yeah.... just polished off the size 20 chicken with a few toast and a glass of milk.

Thanks for the kind words ... trying my best.

good numbers on the deadlift... standing on that 2 inch plate you must almost be as tall as me

Lucky for me we doing powerlifting ... not basketball :pfft:

[OnlyHuman]

Week/12 Day/4

Chest supported BB row 6 sets of 6 - 10 reps

Close grip chin ups 4 sets of 10 reps

Wide grip lat pull down 4 sets of 10 - 12

1 arm DB rows 2 sets of 10 reps

Reverse flys 3 sets of 10 reps

DB curls 3 sets of 10 reps

Grip work...

Core...

Good session. I also did some dips that i was to lazy to do yesterday.

Sleep: 7.5 hours

Food: Prepared and ready to go....

Stress: Low

Lifting: 8/10 Good session. Some volume to bring up some weaknesses.

[OnlyHuman]

Week/11 Day/1

Squat ... worked up to 137.5 x 9 reps

Bench ... singles @ 105

Bench 5 sets of 5 reps @ 95

Front squat

90 x 5

110 x 5

120 x 5

Core...

Squats: Looking at the program after my friday's heavy deadlift session.... I was a bit concerned on how am I going to fair today. I had pretty strong DOMS following that session and there was still some residual amount of it left in my spinal erectors, core. Thank God for 3 nights worth of good sleep, and lots of healthy calories/little coffee consumption. CNS felt in decent shape today, perhaps not 100% but decent. I noticed some "minor" technical issues with my squats today. I will keep an eye out for these and try to minimize / eradicate or address them the best I can.

Bench: I paid extra attention to how I feel in the bottom position. Addressing technical issues the best I can. Keeping an eye on the volume of work as well... The program called for one more movement but I decided against it. I want to make sure I recover form my sessions to an adequate degree. At the moment I am not sure how my work capacity is on this (Dips on sunday may had something to do with this...) how much work I can handle on the bench ... so I went cautious today.

Sleep 3 nights worth of goodness. (7-8 hours each night, good quality)

Food Did my best.

Stress Low

Training Solid. 8/10 Highly motivated, very cerebral and calculated. Happy...

[OnlyHuman]

Week/11 Day/2

Squats ... worked up to 122.5 for 5 reps

Bench ... worked up to a single @ 110

Core...

Light grip work...

Squats and bench were both so - so... Haven't bounced back from Monday's session and still have some DOMS in my hamies and triceps... According to how I felt today, I decided to cut out some assistance work.

Sleep: Monday night's was so - so. I had a decent sleep last night tho.

Food: Good. Always in hypercaloric state these days...

Stress: medium

Training: 6/10 was ok, but nothing special. Nice recovery session, combined with some technical work and stretching. Good enough according to the plan...

[OnlyHuman]

Week/11 Day/3

Squats .... worked up to 130

Close grip BP... worked up to 100 for 6 reps

2 Board ... worked up to 120 for 4 reps

Deadlift ... worked up to 180 for 5 reps (See video.)

Deficit deadlift 3 sets of 3 reps @ 140

Leg press 3 sets of 10 reps

Foam hump 3-4 sets of 6 - 12 reps

Friday is always a long day for me but training was ok. I made sure I had a nice healthy lunch that seemed to help with my energy levels for the rest of the afternoon as well. happy with the deadlift numbers but I noticed some form issues that i need to fix. My butt is popping up more and more after each rep (especially the last 2-3 reps) something to iron out if I can....

BW: 79 kg

Sleep: Wednesday night 7 hours, last night only 6 :?

Food: High protein, in calorie excess (Good.)

Stress: Medium

Training: 8/10 Trying to figure out weaknesses and working on form, calculated and cerebral .... happy for now.

[Pseudonym]

Nice one mate. Is that the Auckland Uni gym?

[Monarchking]

good deadlifting man. shit looked easy :grin:

[OnlyHuman]

Nice one mate. Is that the Auckland Uni gym?

Thank you

It is the Unitec gym. Cheap as ... like $9/week. Good for the price.

good deadlifting man. shit looked easy :grin:

Thanks Monarchking... you always very positive with your feedback :grin: .... some stuff to work on. my butt is poping up a ted bit early on the later reps as well as I stop pulling the bar "into" me. It shifts a bit away as the reps goes by...

Would either of you explain it simply how to imbed videos? I feel like a retard ha ha but couldn't figure it last night. Lost patience trying to ... :pfft:

[OnlyHuman]

Week/11 Day/4

Chins various grips ... 5 sets of 6 - 10 reps

Chest supported BB row 6 sets of 6 - 20 reps

Wide grip lat pull down 4 sets of 10 -12 reps

Straight arm lat pull down 4 sets of 10 reps

Dumbbell curls 5 sets

Grip work...

Core...

Nice day in the office. Just some pumping / building stuff to keep the joints happy.

Sleep Not very good. Maybe 5 hours worth I will have an afternoon nap.

Food Good.

Stress Low

Training 7/10 Nice and steady, but I could have done with a few more hours of sleep last night. Done what I needed to so pretty pleased at this stage....

[Monarchking]

^^and paste the link inside there

Wasn't your dead lift like 170x1? not so long ago? 4plates for 5 reps is good going. I know how heavy it is lol (it should feel light) :pfft: :pfft:

[OnlyHuman]

^^and paste the link inside there

Wasn't your dead lift like 170x1? not so long ago? 4plates for 5 reps is good going. I know how heavy it is lol (it should feel light) :pfft: :pfft:

Cheers ha ha :oops: :pfft: :oops:

Yes, I did only pull 175 at last year's november novice comp. If you go trough my journal you see that I was trying to keep my body weight down as I wanted to compete in the 74 kg class (ended up being 72.5 slightly dehydrated as well) . I wasn't pulling regularly either. I only deadlifted a handful of times over the year.

This time around I don't care for what weight class I end up in. (Probably 74 - 83s fine by me.) Neither going to do anything to crazy with my training :snooty: I will keep it cerebral and simple ... and do what worked for me in the past.

Thanks for showing me how to imbed the vids \:D/

[OnlyHuman]

Week/10 Day/1

Squats ... worked up to 125 for 5 reps

Bench singles ... worked up to 107.5

Bench 5 sets of 5 @ 97.5

Front squats

90 x 8

95 x 8

110 x 3

Sleep: not enough

Food: Good

Stress: Low

Training: 7/10 happy with the bench, but squats felt a bit flat. Left hip is giving me some grief.