Squats forge Iron Gods...

[Monarchking]

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

Tell me about it. I'm having some issues at the moment too. trying to stretch it out and do a little foam rolling everyday.

[OnlyHuman]

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

Tell me about it. I'm having some issues at the moment too. trying to stretch it out and do a little foam rolling everyday.

I saw you mentioning it in your journal :nod: also noted the squat pb :clap: :clap: :clap: (I'm jelly lol)

I have been fairly diligent with my stretching but you right ... a little extra foam rolling is just what I need I think.

[Monarchking]

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

Tell me about it. I'm having some issues at the moment too. trying to stretch it out and do a little foam rolling everyday.

I saw you mentioning it in your journal :nod: also noted the squat pb :clap: :clap: :clap: (I'm jelly lol)

I have been fairly diligent with my stretching but you right ... a little extra foam rolling is just what I need I think.

haha it was a little ugly but happy enough for a shit day. lol

me on the other hand get lazy when it comes to mobility. But I read a good article about balance. And in reality mobility work is a must and can not be overlooked, because I am paying for it now!

Keep it up and it will come right.

A little pricey, but frequent deep tissue massage makes the body feel pretty good

[OnlyHuman]

Tell me about it. I'm having some issues at the moment too. trying to stretch it out and do a little foam rolling everyday.

I saw you mentioning it in your journal :nod: also noted the squat pb :clap: :clap: :clap: (I'm jelly lol)

I have been fairly diligent with my stretching but you right ... a little extra foam rolling is just what I need I think.

haha it was a little ugly but happy enough for a shit day. lol

me on the other hand get lazy when it comes to mobility. But I read a good article about balance. And in reality mobility work is a must and can not be overlooked, because I am paying for it now!

Keep it up and it will come right.

A little pricey, but frequent deep tissue massage makes the body feel pretty good

You slayed it ... That is all that matters. It isn't rhythmic gymnastics ... form will suffer to some degree at 100%

I agree deep tissue is magic :wink:

I am doing my 4th year in Osteopathy... i should start swopping treatments with my class mates I guess ... never any time for the important stuff :? :pfft:

[OnlyHuman]

Week/10 Day/2

Squats... worked up to 160

Bench... worked up to 110

Chin ups 4 sets of 8 reps with various grips

Rear shoulder work.... light.

Sleep: Ok. Could have done with a bit more but seems to get by what I got. Got lots of school work on and it is chewing into my down time.

Food: Good

Stress: Medium

Training: 8/10. I can't complain. I wasn't planning to max out on the squats but warm ups felt good. I felt "on" (grove etc) so worked up to something heavy just to get an idea where it is at the moment. Got some footage of it to see depth, technique etc I will upload it when I get some time for such things...

My left hip feels better. I got the number I was planning for ... at this part of the build-up. Probably I had a few more kilos in me :think: but I would only know for sure if I actually done it. Some technical issues in the squat but I knew it will be a "work in progress" so it is ok. Bench was average, but wasn'r bad or anything. seems like monday's volume/intensity was not to much to recover from this time around.

[OnlyHuman]

Squat singles from today's workout...

[OnlyHuman]

They pushed the comp back two weeks so I guess it is now Week/12 Day/3 once again ... More time to prepare.

Deadlift .... worked up to 200 (See video attached.)

Close grip BP ... worked up to a double @ a 100

1 Board... worked up to 115 for 3 reps

GHR ... 3 sets of 8 - 10 reps

Sleep Average. No afternoon naps :cry:

Food Good

Stress High

Training 7/10. Happy with the numbers I got today even if I struggled on the top pull of the day. Got the jelly leg etc going in the video :pfft: :oops:

At the end of the day, the program is doing what it is so post to. It is calling for a de-load in intensity on the lower-body movements and I certainly feel like I could do with one...

Grip is still an issue, but working on it... along the million other things i need to patch up :pfft:

Run out of energy, no core work :oops:

[Monarchking]

Nice. Looked heavy. But solid pull man

[OnlyHuman]

Nice. Looked heavy. But solid pull man

Thanks :oops: Slowly - slowly getting there.

Week/12 Day/4

Chest supported BB row 6 sets of 8 - 12 reps

Wide grip lat pull down 4 sets of 10 reps

Close grip lat pull down 4 sets of 8 - 10 reps

Straight arm lat pull downs 4 sets of 8 reps

Hammer DB curls 4 sets

Grip work...

Core...

Sleep Great

Food Ok

Stress Medium

Training 7/10 nice... pumping iron / baby sitting Devastating David session

[daveo]

blah blah blah

little weights

blah blah blah

baby sitting Devastating David session

you were just trying to get hair style tips!

[OnlyHuman]

blah blah blah

little weights

blah blah blah

baby sitting Devastating David session

you were just trying to get hair style tips!

:pfft: :clap: :pfft:

[OnlyHuman]

Week/11 Day/1

Squats

4s x 6 reps @ 112.5

Bench

110 x 1

100 x 5

Deadlift

6s x 2r @ 120

Foam hump

2 sets of 8

Sleep A let down really ...

Food Below average...

Stress Low - medium

Training 5/10 meh .... :disgusted:

[OnlyHuman]

Week/11 Day/2

Front squats

3s x 4r @ 90

3s x 3r @ 100

Bench... worked up to 110

BW chin ups 4 sets of 8

Grip work...

Core...

Sleep: Good

Food: Average

Stress: Medium

Training: 6/10. A bit better than monday but some of my left adductors is still giving me grief. Quite bad actually.

bench felt better.

[HarryB]

Just went through watching your vids... very good power to weight ratio. Nice work.

[OnlyHuman]

Just went through watching your vids... very good power to weight ratio. Nice work.

:oops: Thank you Harry... I still have a long way to go, but I really appreciate the kind words!!!!!

[OnlyHuman]

Week/11 Day/3

Squats

3 sets of 6 @ 95

Bench

3 sets of 4 @ 100

1 set of 8 @ 95

1 Board

Worked up to 115 for 3 reps

Deficit deadlift

6 sets of 2 @ 120

Good mornings 3 sets of 5 - 8 reps...

GHR 4 sets of 5 - 8 reps...

Sleep: Good

Food: Good

Stress: High + Coming down with a cold.

Training: 8/10. Despite the cold that is coming on... everything felt reasonably good today. I felt in the groove etc... plus my adductors feel fine so far...

Bummer about the sinuses tho :evil:

[OnlyHuman]

Week/11 Day/4

Chest supported BB rows

4 sets of 8

2 sets of 12

Wide grip lat pull downs

4 sets of 10-12 reps

Straight arm lat pull downs

4 sets of 8 - 10

Shrugs

3 sets of whatever....

Reverse DB flys

3 sets of 15 reps

Some dumbbell curls....

Grip work...

Sleep: Ok

Food: Good

Stress: High

Training: 7/10. Nice little pump us session.... I noticed some improvements in grip strength and shoulder mobility. Both need a lot more work...

[OnlyHuman]

Week/10 Day/1

Squats 6 sets of 4 @ 127.5

Bench .... singles up to 110

Bench 3 sets of 5 @ 100

Deficit deadlift 6 sets of 2 @ 145

Foam hump 4 sets of 10

Core...

Sleep Average, but ok.

Food High protein, plenty calories.

Stress Medium + battling it out with a cold. Sinuses and throat is sore + coughing ....

Training 9/10. Considering what is going on with the cold etc. Very happy with today's session. The only down side was a small amount of niggle in the left hip. Hope it is in recession... we see.

Feel highly motivated and focused on making some good progress in the big 3 ....

[OnlyHuman]

Week/10 Day/2

Paused front squats

8 sets of 2 @ 112.5

Bench

Worked up to a single @ 115

Chest supported BB rows

5 sets of 10 reps

Some grip work....

Sleep Good

Food Good

Stress low to medium + Still battling with a cold and cough etc but it seems that I am getting better faster than expected (Based on previous experience with respiratory infections etc)

Training 9/10. Very good session. Can't complain really.

Some minor issues with the front squats due to me making a mistake on what week I am on with my program thus sets and reps etc done last week wasn't what the program called for. ( A bit annoyed with my self for making such a silly mistake but oh well ... it is done now, get over it.)

My left hip is still giving me grief but not stopping me from training. I try to manage it the best I can so it doesn't progress to something worse...

Feeling a bit more stable in the bottom position of the bench (been doing lots of technical work on it) but my top end still needs some improvements. Going in the right direction so pretty happy with it.

Grip is improving, still have a long way to go tho (at least I can open my own jam jar now... lol)

I used to start on the vitamin C in the past when I came down with a cold but this time around I started on Vitamin D (800 IU/day) and I recon it is superior to Vitamin C in getting me over respiratory infections. :nod:

[OnlyHuman]

Week/10 Day/3

Squats ... worked up to 135 x 5 reps

Bench worked up to 100 for 4 reps

1 board worked up to 120 x 3

Deficit deadlift 6 sets of 4 reps @ 145

GHR 4 sets of 10 reps

Sleep: ok

Food High protein, too much sugar (candy feast) :oops:

Stress Medium + getting over a cold. No more coughing, nose is still runny a bit... clearing up.

Training 8/10. Squats were a bit off. Didn't have my groove on but soldiered trough it regardless. Bench was on, felt nice and stable. However, the body wasn't up for volume on this .... thus I decided to leave it and not complete what the program called for... I gave 1 board a crack to see where I am on it. I got two reps pretty fast and easy on the third I slowed down and my spotter jumped in :roll: so can't say for sure I had it or not. Its ok .... find out next time.

Deadlift was on. Worked on speed and set up.... felt good on these. Happy...

[OnlyHuman]

Week/10 Day/4

Chest supported BB rows 5 sets of 8 reps

Close grip lat pull downs 4 sets of 12 reps

Straight arm lat pull down 4 sets of 10 reps

DB reverse fly 3 sets of 15 reps

EZ bar curls 3 sets....

Reverse BB curls 3 sets ....

Grip work...

Sleep: Not quite enough. Will have an afternoon nap...

Food: High protein, lots and lots of calories.

Stress; Low-medium

Training: 7/10. Good enough for a Saturday morning. Motivation is high... I can hardly wait for next week's sessions to come around...

[OnlyHuman]

Week/9 Day/1

Squats

4 sets of 6 @ 120

Bench

...worked up to 112.5 for a single

Bench

100 x 2s x 5r

90 x 2s x 5r

Deficit deadlift

6 sets of 2 @ 150

Sleep Average

Stress A bit too high...chewing into recovery I think.

Food Ok

Training 6/10. Slightly below average session. Legs haven't recovered yet... I was notified of it in advance but it feels a bit worse than expected :pfft:

I decided against the prescribed assistance work today. I think it is for the better. See how the body feels on Wednesday....

[OnlyHuman]

Week/9 Day/2

Bench ... worked up to 120 for a single

Some rotator cuff work...

Sleep Decent

Food A bit high in sugar. A friend got me like 2 kg of chocolate and sweets ... Pop tarts, coconut flavoured M&Ms etc ... been at it :oops: I also need to cut coffee back a bit. My coffee consumption always jumps around exam times, not good.

Stress High... Exam tomorrow :?

Training Good 8/10. I decided to skip the front squats and the back movement today. I want to make sure I recover ok and the stress combined with the increased volume on squats and deadlifts could end up a bit too much... The program will drop of the front squats in a few weeks anyways, untill than I play it by how I feel. I think about it...

[OnlyHuman]

Week/9 Day/3

Squats ... worked up to 135 for 5 reps (2 sets ) in two waves.

Deficit deadlift 5 sets of 5 reps @ 145

Bench

107.5 x 3

100 x 8

100 x 8

2 Board ... worked up to 130 for a double

Foam hump 3 sets of 10

Light core stuff...

Sleep 5 hours only. (I had an exam today.)

Food Good

Stress Very high, expect it to drop over the next few days. Exams are down for now.

Training Not bad perhaps a 7/10. Considering the lack of sleep due to exams and the subsequent change in training schedule.

Today's volume nearly killed me...

Got paid in my part time work so I will fork out some $$$ on registering with NZPF and who ever else I have to... I need to find out.... Never enough dosh when you a poor student :cry:

[OnlyHuman]

Week/8 Day/1

Squats

3s x 3r @ 130

3s x 4r @ 120

Bench

Worked up to 115 for a single than 100 for 5.

Deadlift

Worked up to 155 for a double.

Sleep A bit up and down.

Food Like wise...

Stress Medium - high.

Training 5/10 below average. Squats felt ok but the bench and deadlifts wasn't "on" today. Left hip flared up after the session as well. :roll: