Strength Dedication Ambition [Forum Archive]

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Strength Dedication Ambition

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Posted by: Gazhole

Thanks dude! I'm glad i looked over my workout before i went into the gym, i was planning to do pullups with 25kg (my usual 6 rep weight) totally ignoring the fact that they are tempo lifts :P

I had a spotter on one or two things, because like you say i don't want to get killed, haha. They are damned intense workouts though. It's really hard pushing through the point of failure mentally.

You should definitely give it a try at some point, though. Its fun trying something totally different, yknow?

Posted by: Gazhole

High Intensity Training (HIT) Explained :: Sports Supplements

One of the best, most well-reasoned articles about HIT i've ever come across. Usually the articles are either panning it completely or sucking it's cock. This one actually addresses real concerns and issues about this style of training, raising points for it and against it.

Worth a look!

Posted by: Pylon

Good article, thanks for sharing.

I think the author glossed over one point at the end, which is learning about intensity. I think that is one of the benefits that is overlooked by many.

The other big one is safety. Too many times I see people in the gym trying to lift more than they can. HIT, at least the way I use it, keeps that from happening. Rep ranges are clearly marked, usually 6-10, but as low as 1-3 (smith bench press) or 15-20 (calf press). If you can't get the low end, the weight is too heavy. Once you get the top end of the range, add a little more weight. It keeps you lifting the right amount and removes ego from the "how much can I lift?" thought process.

Posted by: Gazhole

Thats the way i do things aswell. Once i get to around 10 or 12 reps (for upper body) for example, i'll increase the weight so i can only do around 6 again.

I think when you're lifting with a clear tempo or cadence you don't have much choice but to drop the ego, too. Theres no body english involved to hitch a heavier weight up, because you have a set way to perform each rep. If you can't do it, you stop - you're done.

So long as you're properly warmed up, HIT is surprisingly safe, lol

The point in that article i'd never considered before was the one about neural adaptation actually inhibiting your performance to avoid damage caused by actual failure, instead making you stop at perceived (mental) failure.

Posted by: Pylon

Yeah, that's a good point as well. I've never worried too much about it because I lift alone (well, I'm surrounded by people in the gym, but you know what I mean) so I try to stop 1 rep short of failure anyway for safety.

Posted by: Gazhole

Yeah, the only thing i ever get help on are the negatives. For most things i don't even need too much help on negs anyways. Step up on a bench for pullups etc, lol.

Do you find you workout better alone?

Posted by: Pylon

I don't really have an option, but back in the day when I had a workout partner, I liked it a lot. Good to have someone to push you.

I'll do negatives on dips or pull-ups. Or the other option I really like is doing jump pull-ups, which is where the bar is low enough you can reach the ground. When you are out of steam, you start with a jump. Brings some plyometric elements into the workout, and are amazingly rough.

Posted by: Gazhole

Thinking of switching this program up a little bit. After these sessions im having a tad trouble staying alive and so am skimping on CV/Core.

As a result i think i'm gonna switch the sessions to fullbody:

Session 1:

20 Rep Squats
5x5 Deads
HIT Chest Press / Tri Ext
HIT Pullups / Straight Pulldown

Session 2:

20 Rep Squats
5x5 Deads
HIT DB Bench / Flys
HIT Seated Rows / Curls

With a session in between with light CV, core work, and maybe a little CoC gripper work. Literally 30 minutes low intensity light shit. I think splitting the sessions like this will maintain intensity, but de-localise the damage so i can recover better, and justify the extra day.

I don't like skimping on CV or Core, and i underestimated slightly how tough HIT is on the body. With me only doing one exercise for Push/Pull i can put all of my focus into that one set without being fatigued from the other exercise for that movement mechanic.

Just some ideas on how to make this as effective and comprehensive as possible. Plus im just an arsehole for doing programs "as-is". What do you guys think? Look reasonable?

Posted by: Pylon

How often are you lifting? I'm curious as to the rest days between the squat 20s. I could see that wearing you down in a hurry if too close together.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

How often are you lifting? I'm curious as to the rest days between the squat 20s. I could see that wearing you down in a hurry if too close together.

Lifting will be the same as now so 3 days of non-lifting in between, so for example:

Mon - Lifting
Tue - Off
Wed - CV/Ab/Gripper
Thur - Off
Fri - Lifting
Sat - Off
Sun - CV/Ab/Gripper
Mon - Off
Tue - Lifting
Wed - Off

Etc etc. It seems to be about right, but obviously if i don't feel up to lifting i will just leave it untill the next day. Theres no point having a set schedule if it drives you into the ground, lol.

Do you think thats okay? The squat 20's will be progressing by 10lbs each time, but i've started at a weight lower than i should have to build up.

Posted by: Pylon

3 days is probably OK. If you are starting low, you'll probably swtich programs before you get into a dangerous range on weights for the 20s.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

3 days is probably OK. If you are starting low, you'll probably swtich programs before you get into a dangerous range on weights for the 20s.

Starting on 187lbs for the 20s. 176lbs last week was pretty easy for a 20 rep squat, i could've got about 23, 24 reps but only wanted to test what my limits were. I'm hoping by the end of the program to get a set of 20 at 210, 220 at least.

I wish i hadn't injured my back like an idiot, i was squatting this much 3 years ago :P.

Posted by: Pylon

Yeah, that will slow you down. But hey, not your back problems are behind you. So to speak...

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Yeah, that will slow you down. But hey, not your back problems are behind you. So to speak...

Haha, clever

lol.

But yeah. Gotta move forward, man!

Posted by: Gazhole

1a) Squats:
2x8 @ 40kg / 88lbs BB
1x20 @ 85kg / 187lbs BB

1b) Dead Hangs (No Rest):
1x30sec

1c) Flat Pullovers (No Rest):
1x10 @ 15kg / 33lbs Plate

2) Sumo Deadlifts:
2x5 @ 60kg / 132lbs BB
5x5 @ 100kg / 220lbs BB

3) Leg Curls:
1x18 @ 20kg / 44lbs

4a) Leg Press:
2x4 @ 90kg / 198lbs (3/1/3/1 Cadence)
x12 @ 165kg / 363lbs (3/1/3/1 Cadence)
8sec Static Contraction
x3 Negative Reps

4b) Leg Extensions (Post Exhaust):
1x9 @ 20kg / 44lbs

5) SHELC:
3x14

***

Bodyweight was 77.2kg before the workout. Seems like the 2.2kg is decent mass where the rest is just water/food.

In terms of progression from last leg day:

Squats = +5kg / 11lbs
Leg Curls = +3 Reps
Leg Press = +5kg / 11lbs, +2 Reps

So thats pretty awesome! Workout was really good. I am 100% chuffed because for the first time in a good few years i comfortably and successfully pulled a weight off the floor. For as long as i can remember i have done Romanian Deads or Rack Deads, but today all my flexibility and mobility work has paid off and i can finally start lifting from the floor again!

Granted they are Sumo Deads right now, but i will keep doing what i'm doing and eventually i hope to do regular Deads again in a year or so.

Fuckin' A.

Posted by: Pylon

Great work, Gaz. Congrats on the DLs!

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Great work, Gaz. Congrats on the DLs!

Thanks dude

After this i don't think i can actually handle 20 rep squats twice a week after all

Posted by: Pylon

A man's gotta know his limitations...

Posted by: Gazhole

Barbell Bench Press:
60kg / 132lbs x 12
80kg / 176lbs x 10
80kg / 176lbs x 10
90kg / 198lbs x 4
90kg / 198lbs x 6
80kg / 176lbs x 7 DROPSET 60kg / 132lbs x 5
60kg / 132lbs x 15

Hammer Strength Incline Press:
80kg / 176lbs x 12
100kg / 220lbs x 6
80kg / 176lbs x 8 DROPSET 40kg / 88lbs x 6

Dumbell Rows:
20kg / 44lbs x 12
25kg / 55lbs x 12
30kg / 66lbs x 10
35kg / 77lbs x 8
40kg / 88lbs x 6

Pullups:
BW x 10
BW x 5
BW x 6

Nautilus Multi-Bicep Curls:
40kg / 88lbs x 7
40kg / 88lbs x 7
40kg / 88lbs x 6

Triceps Press:
50kg / 110lbs x 14
50kg / 110lbs x 10
50kg / 110lbs x 8

Barbell Preacher Curls:
27.5kg / 60.5lbs x 15
27.5kg / 60.5lbs x 8

Lying Tricep Extensions:
20kg / 44lbs x 8
20kg / 44lbs x 8

***

Went to a new gym yesterday with a mate and his mate. Was a huge gym, full of really oldschool solid equipment. Different atmosphere and feel to Dave's, but was cool to try a new place.

Bit of a long one, but i was happy with the benching since i haven't barbell benched in about 4 years, lol. Was very different to Dumbells, but managed some good lifts i think. Will definitely be keeping them in from now on - time for a change and all that. Getting 40kg+ dumbells into position is becoming a real bitch, too.

Rest of the workout was pretty fun. Hammer incline was good, rows were good, pullups suffered from the benching and rows.

Fell in love with that nautilus machine. I love nautilus kit. Was really oldschool too.

Have been moving house for a week and a half and im still not done. The place hasnt been lived in for 18 months so needed a lot of cleaning and minor renovating. Have also been helping my girlfriend move back home/in with me. Pretty much cleaning, lifting, packing and unpacking all day every day. After that noise, extreme HIT workouts went from awesome to sucky to fuck it lets do something else.

Posted by: Scarface30

moving sucks so much ass.. let alone moving AND cleaning before you move in! plus it's quite tiring, probably a best bet to lay off the HIT while moving.

great workout though man, your bench is incredibly strong for doing it for the first time in 4 years! nice rowage too

Posted by: Gazhole

Thanks Scar

Not updating much atm, but still working hard. Haven't sorted the internet at my new place yet, haha. Currently at Mum's house for the weekend.

Highlights of the last few training sessions:

10x3 @ 50kg / 110lbs Speed Bench (0:30 RI)

Was pretty fun. Havent done velocity stuff since westside a few years ago!

New 3rm Squat Max = 110kg / 242lbs

Happy with this, was death for my lower back so i need to put some more core into the program before i do it again.

New 3rm Sumo Deadlift Max = 120kg / 264lbs

Getting closer to my old numbers now, but at 20kg less bodyweight. Pulling this much weight off the floor felt soooooooo good

***

All in all some good progress lately. Enjoying it. Bodyweight is still floating between 78kg and 80kg.

Posted by: Gazhole

Highlights from today's workout, bodyweight is 78kg / 171lbs:

New Bench Press 1RM - 100kg / 220lbs

Static Holds - 140kg for 30sec

Have set up the internet with the phone company, and should be activated on the 8th so full length updates will be forthcoming.

Hope everybody is well!

Posted by: Pylon

Sparse updates, but good news when they come in. Great work!

Posted by: Gazhole

Thanks Pylon

its going well!

***

Got some time today before sunday lunch so here is a full workout, lol:

Sumo Deadlifts:
70kg / 154lbs x 10
80kg / 176lbs x 8
90kg / 198lbs x 5
100kg / 220lbs x 3
125kg / 275lbs x 1
127.5kg / 280.5lbs x 1
130kg / 286lbs x 1
132.5kg / 291.5lbs x 1
135kg / 297lbs x 1

Squats (0:30 RI):
70kg / 154lbs x 15
70kg / 154lbs x 15

Stability Ball Leg Curls (0:30 RI):
BW x 15
BW x 15

Pistol Squats (0:30 RI):
BW x 7 (Per Leg)
BW x 7 (Per Leg)

***

Bodyweight still roughly 78kg / 172lbs

Which actually makes that last lift 5kg over my all time Sumo Deadlift PR, at about 15kg (over 30lbs) less bodyweight.

Im not overstating when i say this, but i feel like a God today.

Posted by: Triple Threat

Doesn't doing the DLs before the squats kill your back?

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

Doesn't doing the DLs before the squats kill your back?

I was worried about that too, but it doesn't seem too bad right now. As the deads get heavier i might have to change things around a bit though.

Hows things?

Posted by: Gazhole

New Bench Press 1RM - 105kg / 231lbs

Felt really good too. Was a little slow/stationary near the top of the rep but the bar didn't reverse direction and i didn't get any assist.

Knackered now though, haha. This program is going well!!

Bodyweight is up a bit to 80kg/176lbs.

Posted by: Gazhole

Ripped a phonebook in half today for the first time ever. Fun! Yellow Pages has been defeated.

Also ripped a deck of cards halfway through before my hands totally gave out. Couldn't do it after that.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Ripped a phonebook in half today for the first time ever. Fun! Yellow Pages has been defeated.

Also ripped a deck of cards halfway through before my hands totally gave out. Couldn't do it after that.

that's the the ultimate macho thing to do. not saying you were trying to act macho, just saying you now need to carry several phone books around with you and impress the ladies

lol

whatever you're doing in the gym, keep at it man! you're ripping it up. soon hitting 300 for deads

everything is looking great.

Posted by: Gazhole

Lol, thanks dude! I just woke up this morning and wanted to try it for some reason. Not too sure why the thought entered my head :P

I'm trying to get everybody i know to donate their old phonebooks to me so i can practice, haha. Next up is two phonebooks at once. If i manage that ill put up a vid or something.

Gym (serious) training is going swimmingly! If any body is interested in the program ill post it up. I should have the internet by monday so ill be able to get back to the forums properly.

Hows your training going, man?

Posted by: Gazhole

Back and Biceps = Bitchin'

Pullups:
1x6 @ BW + 22.5kg / 49.5lbs (1:30 RI)
1x1 @ BW + 27.5kg / 60.5lbs (1:00 RI)
1x6 @ BW + 25kg / 55lbs (1:30 RI)
1x1 @ BW + 30kg / 66lbs (1:00 RI)
1x15 @ BW

Power Shrugs: 10x3 @ 120kg / 264lbs BB (0:30 RI)

Dumbell Rows: 4x10 @ x1 30kg / 66lbs DB (1:30 RI)

Seated Lever Rows: 4x10 @ 80kg / 176lbs (1:30 RI)

Standing Curls: 2x14 @ 25kg / 55lbs BB (1:00 RI)

CV: Bike (5:00 @ Lv9)

***

Nice start to the new program. Strength was there, but conditioning was a little shagged from the first three sets, haha. Need to build that back up, but that always happens.

Gonna replace Power Shrugs with Hang Cleans next week. Don't know why i didn't think of doing them right off the bat, lol.

Bodweight is 182lbs now.

Posted by: Gazhole

Bodyweight increases:

14/05/09 = 165lbs
18/05/09 = 168lbs
11/06/09 = 169lbs
30/06/09 = 171lbs
05/07/09 = 172lbs
08/07/09 = 176lbs
27/07/09 = 182lbs

Awesomeness. Basically 2lbs a week?

Posted by: Gazhole

Quads = Quality

Squats:
1x6 @ 85kg / 187lbs BB (1:30 RI)
1x1 @102.5kg / 225.5lbs BB (1:00 RI)
1x6 @ 95kg / 209lbs BB (1:30 RI)
1x1 @ 107.5kg / 236.5lbs BB (1:00 RI)
1x15 @ 67.5kg / 148.5lbs BB

Box Jumps: 10x3 @ BW (0:30 RI)

Jefferson Squats: 4x10 @ 80kg / 176lbs BB (1:30 RI)

Leg Press: 4x10 @ 180kg / 396lbs (1:30 RI)

***

Was supposed to do abs and calves today, but i was unbelievably fucked after all that. Squats were easy really, but i'm taking it slow this week. Box jumps were hell in the last few sets. It's so hard to be explosive when you're knackered!

Jeffersons and Leg Press nearly lost me my breakfast, but felt good at the end. Im fucked.

Im enjoying training 2 on/2 off lately so i'll be sticking with that setup for now.

Posted by: Scarface30

I always like coming here to see what sort of different setup you have

, this one seems pretty cool. I might have to "borrow" this setup when I am in need of a new routine

.

your workouts are coming along very nicely too, man! 2lbs a week is what I put on, maybe a little less. started out around May 11th at 150, and finished up a few weeks ago at ~162lbs. now comes the dreaded part - cutting. so for now, I am just lifting heavy, doing an upper/lower/fullbody power style workout with some HIIT sprints right now. I got it from P-funks Optimum Sport Performance forum.

but going from consuming anything and everything, to restricting like a motherfucker sucks!

nice job on the weight gain nonetheless!

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

I always like coming here to see what sort of different setup you have

, this one seems pretty cool. I might have to "borrow" this setup when I am in need of a new routine

Lol, yeah its pretty cool. I just did a search for "training styles" and got linked over to some article about wave loading and it seemed like a good idea! Feel free to thieve it

The setup is:

1x6 @ 75%
1x1 @ 90%
1x6 @ 85%
1x1 @ 95%
1x15 @ 60%

Showing two "waves" of intensity throughout your sets. To progress with it im just gonna add about 5lbs each time i do the workout, which is why i started submaximal.

Accessory work is one power/plyo/explosive movement, then some hypertrophy stuff.

Quote:

Originally Posted by Scarface30

your workouts are coming along very nicely too, man! 2lbs a week is what I put on, maybe a little less. started out around May 11th at 150, and finished up a few weeks ago at ~162lbs. now comes the dreaded part - cutting. so for now, I am just lifting heavy, doing an upper/lower/fullbody power style workout with some HIIT sprints right now. I got it from P-funks Optimum Sport Performance forum.

Dude, nice effort on the bulking! Thats some good gains. Did you put on a lot of fat? Bulking this slow shouldn't have put on too much, i doubt? I think 1-2lbs a week is about right for minimal fat gain.

I saw the sprints, lol, better you than me! Upper/Lower/Fullbody is a fun split, though.

Posted by: Scarface30

I have a bit more fat than I'd lie, but I am thinking that it was from before I started bulking, AKA from last Christmas, lol.

hoping this cut will workout for me, weighed in today at 160, which is 2lbs in the right direction. goal weight is 150.

Posted by: Triple Threat

What's the height on the box jumps?

Posted by: danzik17

Quote:

Originally Posted by Gazhole

I think 1-2lbs a week is about right for minimal fat gain.

Hehe, how about ~4lbs per week? That's what I've been doing lately (168 --> 185 in 4 weeks). My fridge was dead so I was basically eating out every night for weeks and just winging it. Gained some muscle but also a good amount of fat in that time.

Also, what are Jefferson squats?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

hoping this cut will workout for me, weighed in today at 160, which is 2lbs in the right direction. goal weight is 150.

Sounds good dude, just judge by the mirror as well as the scales and you should be fine.

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

What's the height on the box jumps?

25" i think, the gym also has a 35" one but theres no way i can do that yet :P i worry about catching my feet and face planting, haha.

Posted by: Gazhole

Quote:

Originally Posted by danzik17

Haha, goddamned restaurants are the enemy of eating clean, man. Seems like everywhere does BBQ chicken with cheese and bacon on it. Theres no way anybody can resist that. Thats a damn good increase though, did your strength improve any?

Jeffersons:

Jefferson Lift : Straight to the Bar | all things strength

Jefferson Squat : Straight to the Bar | all things strength

Basically stand with the bar straight between your legs, step forward with one foot and pivot on the other, so the bar is diagonal through your legs, and then sit back and do a sort of hack squat/deadlift movement gripping the bar with one hand in front and one behind.

Tough movement because the bar is dead with every rep. Great quad-heavy movement. I came across it while doing the Smolov squat routine (squat 3-4 times a week) because my lower back died in week 4 and i wanted to keep squatting. Jeffersons place hardly any stress on your lower back.

Posted by: danzik17

Quote:

Originally Posted by Gazhole

Oh dude strength skyrocketed. In 4 weeks time I put 30lbs on my squat, 40lbs or so on rows, a bit on bench (not much, not a big focus for me). I also started doing a lot of new exercises that I have no baseline for.

What really surprised me is that I'm not eating clean, but I'm not gaining weight at the moment. I'm wondering if the combo of resetting my adrenals (dropping caffeine) along with a prolonged calorie surplus did something good for my metabolism.

Posted by: Scarface30

Quote:

Originally Posted by Gazhole

Sounds good dude, just judge by the mirror as well as the scales and you should be fine.

funny you say that because today my mom told me I was looking a little more lean. she said she noticed me having a "little belly" the last few weeks from my bulking. which I wont lie, unfortunately I did

but did she have to tell it to me like that!

Posted by: Gazhole

Quote:

Originally Posted by danzik17

It's possibly the caffeine thing. Just enjoy it while it lasts, haha.

Those are some impressive increases over 4 weeks! Jesus. New exercises are always a good way to increase strength on older lifts, actually. When i started Jeffersons and One Armed Deads the "regular" variations got a fair amount stronger.

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

but did she have to tell it to me like that!

I hate the bulking belly

Starting to get a small one myself. If only the bodybuilding mags weren't talking out of their asses, id LOVE to put on muscle and burn fat at once with that magic pill...

Posted by: Gazhole

1) One Armed Pushups - 4x4 (Per Arm) @ BW

2) Typewriter Pushups - 2x15 @ BW

3) Pullups (4 Second Negative) - 6x5 @ BW

4) Pistol Squats - 3x7 (Per Leg) @ BW

5) Wall Squats - 3x45sec @ BW

6a) Reverse Flys - 2x20 @ x2 10kg / 22lbs DBs
6b) Flat Flys - 2x15 @ x2 15kg / 33lbs DBs

7a) Overhead Tricep Extensions - 2x12 @ 30kg / 66lbs BB
7b) Standing Curls - 2x12 @ 30kg / 66lbs BB

8a) Leg Extensions - 2x12 @ 30kg / 66lbs
8b) Leg Curls - 2x12 @ 20kg / 44lbs

***

Good session. Was surprisingly tiring considering this was supposed to be a easyish workout, haha.

One armed pushups were fantastic, technique is really improving - shoulder is staying locked into my torso, lower back and feet arent twisting much, and the whole thing is just stable.

Rest of it was pretty cool too, working towards 1 arm pullups with some tempo'd pullups, maybe some towels next week.

Gonna put all my isolation on this day from now on so i can concentrate on the important stuff in my main workouts.

Pistols were pistols - they slay me every time.

Bodyweight was about 180 today.

Posted by: Gazhole

Just got back from secret sunday fight club at the gym (all the staff shut the gym and do fight training).

Class was a bit over an hour long, first time i've been. Was pretty fun, since i know everybody there pretty well - was just staff and friends.

We warmed up by doing some rolling, then some boxing sparring where it became immediately apparent i am not a fighter. Practically every punch landed on me, took a big hook to the jaw, and an uppercut to the sternum area which winded to fuck out of me.

Think i landed a jab :P

After that we did some submissions. Was a little better at this, did Kimora (sp?) from mount and side mount, and an armbar from mount.

After a few practice runs we did 2min rounds wrestling to try get those (or any) submissions on.

To finish off we did 6min round free wrestle changing opponent every minute or so.

Brutal. Unbelievable how tough this stuff is.

Posted by: danzik17

Dude, what the hell.

What is the FIRST rule of Fight Club?

Posted by: Gazhole

Quote:

Originally Posted by danzik17

Dude, what the hell.

What is the FIRST rule of Fight Club?

1. It's a film.

2. Fight like a man.

18. Don't forget your cup.

Posted by: Gazhole

My face hurts tonight

Posted by: Gazhole

Push Day:

1) Bench Press:
20kg / 44lbs x 10 (warmup)
75kg / 165lbs x 8
90kg / 198lbs x 5
85kg / 187lbs x 7
95kg / 209lbs x 4
60kg / 132lbs x 12

2) Military Press:
45kg / 99lbs x 10
45kg / 99lbs x 10
45kg / 99lbs x 10
45kg / 99lbs x 9

BONUS) Bodyweight Dips (30sec Rest):
x20
x15
x10

3) Incline Hammer Strength:
80kg / 176lbs x 8
70kg / 154lbs x 10
70kg / 154lbs x 9
70kg / 154lbs x 6

4a) Dumbell Lateral Raises:
10kg / 22lbs x 12
10kg / 22lbs x 12

**SUPERSET**

4b) Flat Flys:
17.5kg / 38.5lbs x 8
17.5kg / 38.5lbs x 6

5) Rope Pushdowns:
25kg / 55lbs x 12
25kg / 55lbs x 11

Cardio = 10 minutes Boxing (pad work)

***

Fuck yes. Overshot my bench press targets by a few reps on each set. Very pleased. Everything else was great, except the last 3 exercises were supposed to be a tri-set. I just totally tanked out, haha.

Incline Hammer machine sucked today because i did the dips when i was waiting for the machine to be free :P.

Still, good session. Everything is aching a little now.

Bodyweight is down to 176lbs right now, but still looking pretty big - hopefully it was all fat :P

Posted by: Scarface30

this looks like a change up from the 1x1, 1x6, 1x1 etc.. training, no?

either way, looks like a tough one! I can't imagine how tired I'd be with the high volume like that after getting used to 5x3s, 4x4s, 3x3s, etc...

Posted by: Gazhole

It was knackering, haha. Totally tanked out at the end :P.

Im using the same weights as i was for the 1x1/1x6/etc but i thought i'd just go for it with the bench, lol!

Posted by: Double D

I love coming in here and it sounding like a Guy Richie movie! Whats up Gaz!

Posted by: Gazhole

Quote:

Originally Posted by Malley

I love coming in here and it sounding like a Guy Richie movie! Whats up Gaz!

Training and eating as always, dude.

Where you been? Long time no see!

Posted by: Double D

Quote:

Originally Posted by Gazhole

Training and eating as always, dude.

Where you been? Long time no see!

For the longest time I have just been looking at this site because I forgot my password. I finally just clicked on the link to send me my password, plus I couldnt sign in from my work place either. Apparently they changed that as well. Hows things on your end?

Posted by: Gazhole

Well its good to have you back, bro

Things are cool, got through second year of my degree so just waiting to get back in there now. Enjoying the time off and training hard.

You? Hows the family?

Posted by: Double D

Family is very good. Ive got 4 kids now. I finally got me a little boy. So it goes like this: Kyla, Cameron, Kiera, and Collyn. They are so cool. Other than that nothing has really changed. Some shit all the time, I am ready for January to roll back around so I can make some serious money!

Posted by: Gazhole

Quote:

Originally Posted by Malley

Family is very good. Ive got 4 kids now. I finally got me a little boy. So it goes like this: Kyla, Cameron, Kiera, and Collyn. They are so cool. Other than that nothing has really changed. Some shit all the time, I am ready for January to roll back around so I can make some serious money!

Nice! Congratulations, dude

You'll need serious money to feed that lot! Especially if they're anything like their Dad, haha.

Posted by: Gazhole

Totalled up a random day of food now that i'm on a bulk and this is what i got:

Calories = 4,169kcal

Fat = 131.8g / 1,175kcal / 28%
Saturated = 35.5g / 318kcal / 8%
Polyunsaturated = 29.1% / 259kcal / 6%
Monounsaturated = 57.4% / 511kcal / 12%

Carbohydrate = 463.8g / 1,822kcal / 44%
Dietary Fiber = 49.1g

Protein = 287.7g / 1,188kcal / 28%

So not too bad. Obviously bulking, haha. Add 10% to Protein and take 10% away from Carbs and i think the macros work out okay. Will work on it from here on out, shouldn't be too hard.

As for actual food, a typical day looks like this:

Meal 1 - 6 Weetabix, 1 Pint 2% Milk; 1 Grapefruit

Meal 2 - 120g Wholewheat Pasta, 170g Chicken, Half Bag Spinach, Olive Oil; 8oz Greek Yogurt, Honey

Meal 3 - 4 pc Wholemeal Bread, 140g Ham; Cinnamon Cake (yeah yeah, i know)

Meal 4 - Protein Shake + Supps (Fish Oil/Creatine/Vits/Glucosamine/etc)

Meal 5 - Large Cod Fillet, 2 Potato Waffles, 150g Green Beans, Olive Oil; 8oz Greek Yogurt, Honey

Meal 6 - 6 Weetabix, 1 Pint 2% Milk; 1 Grapefruit

I'm bulking, but i want to keep it as clean as possible. Think i'll switch to un-battered fish, eat boiled potatos instead of waffles, and obviously cut out that cake :P.

Seems to be going fairly well, my measurements from May 18th are up to the following as of today:

Bodyweight - 80KG (+4kg)

Height - 5'9"

Shoulders - 48" (+0.5")

Chest - 43" (+1")

Arms - 15.75" (+0.75")

Forearms - 13.5"

Waist - 34" (+2")

Ass - 38" (-1")

Quads - 24"

Calves - 15" (-0.5")

Annoyed at the rather large waist increase, which in some ways is inevitable i guess, but at least im getting bigger. Calves and Ass are likely due to me not deadlifting for a while, but i will remedy this fairly soon. Still working out the details of my program atm.

Thoughts? Suggestions?

Posted by: Double D

Quote:

Originally Posted by Gazhole

Nice! Congratulations, dude

You'll need serious money to feed that lot! Especially if they're anything like their Dad, haha.

For real! Appetite is WAY up! I can tell I am hitting a growth spurt. I lack the desire right now though. I dont know whats going on. All I want to do lately is sleep!

Posted by: Double D

Anyway to get your bodyfat read? Normally at a health club they will have something there to read you bf%.

I would love to see some eggs in this diet! I believe that is a must. Also drop the green beans and get some fibrous veggies in there. I saw the spinach earlier, but get you some broccoli or cauliflower. I like the grapefruit in there! Try to get away from the ham as much as possible (to much sodium), but if its a work thing and thats all you can bring understandable. All and all not to bad, but try to keep the waist down as much and possible. If your looking for a clean bulk, then your waist shouldnt be going up that much. Best of luck!

Posted by: Gazhole

Thanks for the advice dude

So the plan is to switch to unbattered fish, add eggs for breakfast, eat more broccoli, have potatoes instead of fries, and chicken instead of ham.

All these things are easily do-able!

Posted by: Gazhole

Bear Exercise (BB):
30kg / 66lbs x 10
35kg / 77lbs x 10
40kg / 88lbs x 10
20kg / 44lbs x 10

Pullups:
2x8 @ BW (5sec Neg)
1x16 @ BW

Lat Pulldowns (Narrow Grip):
65.5kg / 144.1lbs x 15
65.5kg / 144.1lbs x 14

Static Holds (BB):
100kg / 220lbs x 30sec
120kg / 264lbs x 30sec

Squats (BB):
50kg / 110lbs x 30
50kg / 110lbs x 25

Bench Press (BB):
60kg / 132lbs x 20
80kg / 176lbs x 10
90kg / 198lbs x 5

Preacher Curls (DB):
15kg / 33lbs x 10 (Per Arm)

SUPERSET

Ez Bar Curls:
20kg / 44lbs x 15

Overhead Tricep Extensions (BB):
20kg / 44lbs x 25

***

Bit of a long one, but i had elbow twinges all week so didn't train for 3 days, haha. Went with a few friends aswell so i wanted to give them a workout they wouldn't soon forget. Went really well, they workout but haven't been at it as long as i have, and they were really pumped up afterwards. So much so that they didn't want to get beered up that evening, lol.

I have heard their DOMS is pretty brutal today, so im happy.

The Bear exercise is a complex in a Crossfit sorta style that goes like this:

Deadlift
Hang Clean
Front Squat
Push Press
Bent Over Row

Thats one rep. It takes a little practice to get it all as one fluid motion to transition between each exercise, but by the third set we were flying through pretty explosively, with only one or two minor errors in technique when fatigue set in.

I was careful to keep updating them when their form was failing, and fair play to them they corrected the few problems right away without missing a beat.

Brutal exercise. Can do way more than 40kg for all those exercises, but together i was really pushing it on even such a low weight.

Rest of the session went well, doing Bench last was pretty odd because i was totally drained. Great fun though! Gonna be adding the Bear to my weekly training.

Posted by: Double D

I love the Bear CF! It is some brutal shit!

Posted by: Pylon

Dude, that looks intense. Good luck stirring your Ovaltine the morning after that one...

Posted by: Gazhole

Quote:

Originally Posted by Malley

I love the Bear CF! It is some brutal shit!

I loved it! I'd much rather get a CV workout this way than running on a treadmill. It was a real challenge keeping an explosive, smooth, fluid movement in the latter stages of the set.

Your mind says yes but your lungs say no! Lol!

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Dude, that looks intense. Good luck stirring your Ovaltine the morning after that one...

Haha, it was great fun. Definitely had a little DOMS from it though.

We did this on saturday, yesterday the one guy rang me and said he couldn't lift his arms above his head. Apparently they both still have fullbody DOMS today aswell!

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Your mind says yes but your lungs say no! Lol!

I'm thinking it's more like your mind says "no!", your lungs say "shit no!" and your body says "yeah, I agree with those dudes."

Posted by: Gazhole

^

Yet we still do it. Whats wrong with us? :P

Posted by: Pylon

Not sure, but I'm hoping someone will commission a study to find out. Surely we can find a way to weaponize it.

Posted by: yellowmoomba

Quote:

The Bear exercise is a complex in a Crossfit sorta style that goes like this:

Deadlift
Hang Clean
Front Squat
Push Press
Bent Over Row

That looks fun

Posted by: Double D

Quote:

Originally Posted by Gazhole

I was doing strictly Crossfits for a while and its so damn hard! But I was in the best cardio shape of my life. And I could out work anyone! Jacked my foot up so for the past month just doing strength things.

Posted by: Pylon

I'm playing the crossfit card now. Glad to hear you had a lot of success with it.

Posted by: Double D

You will love it. I could eat anything and not gain a pound. Over head presses and pullups got real strong.

Posted by: Gazhole

Quote:

Originally Posted by yellowmoomba

That looks fun

It was great, give it a try!

Posted by: Gazhole

Hams + Chest/Shoulders

Sumo Deadlifts: 5x5 @ 115kg / 253lbs BB

Bench Press: 5x5 @ 90kg / 198lbs BB

Romanian Deadlifts: 3x8 @ 90kg / 198lbs BB

Single Arm Overhead Press: 3x8 (Per Arm) @ 20kg / 44lbs DB

Crunches: 2x100 @ BW

***

Not bad, not bad. Was a pretty concise session that didn't take very long. 5x5 is hard as hell, and switching back to fullbody training is gonna be harsh. I hardly had anything left for the OH presses - was supposed to be doing 25kg DBs but i couldn't even move them!

Good session.

Program idea is from something Built advised someone to do in a recent training thread. Block training i think she called it. Really liked the look of it so im gonna give it a go - with a few alterations a la Gaz, of course. So, thanks Built - quality info as always

Actually hadn't ever heard of this type of training, so will be interested to see what happens.

Posted by: Double D

I need to get back to full body soon as well. Way to rock out buddy!

Posted by: Pylon

Nice work Gaz!

So what is special about block training? Is it just a 5x5 full body setup? (I know, "just" makes it sound so easy, right?)

Posted by: Gazhole

Quote:

Originally Posted by Malley

I need to get back to full body soon as well. Way to rock out buddy!

Thanks man!

Yeah, i've been doing Upper/Lower splits for ages so i thought fullbody would be a nice change! They're my favourite method of splitting anyway, really enjoy it

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Nice work Gaz!

So what is special about block training? Is it just a 5x5 full body setup? (I know, "just" makes it sound so easy, right?)

Basically just another way of doing things i think, lol. Training the same thing two days in a row, albeit at a lower volume the second time, i guess is a way to elicit new growth.

Usually your body has about a week in between workouts before those areas get trained again, now it barely has a day, but then you don't train it for a little while.

So yesterday and today i train Hams and Chest/Shoulders, then i'll do a fullbody session including a little work for the other areas, then ill train Quads and Back two days in a row, followed by another fullbody session.

Im gonna do it as 2 on, 1 off, 1 on, 1 off, repeat.

I tell you, after deads yesterday i've got serious doms in my traps/erectors. Deads again today is going to be very interesting

Posted by: Pylon

Interesting. If you do the same body parts 2 days in a row, what do you do on the single day in your schedule? DO you do the same lifts, or just the same target areas?

Good luck today!

Posted by: Gazhole

Thanks bro! The results of the workout are below!

On that extra day, you hit the other areas you didnt hit in the other 2 days at 2x8. So this week ill hit quads and back. Im also gonna put CV, Abs, and maybe the Bear exercise in there too, haha.

Posted by: Gazhole

Hams + Chest/Shoulders: Reloaded

Sumo Deadlifts: 3x5 @ 115kg / 253lbs BB

Standing Military Press: 3x5 @ 55kg / 121lbs BB

Romanian Deadlifts: 2x8 @ 90kg / 198lbs BB

Unilateral Hammer Strength Incline Press: 2x8 (Per Arm) @ 45kg / 99lbs

CV: Bike @ Lv8 x 10:00

***

Jesus that was brutal after yesterday. Really tough working the same things two days in a row, felt great though. Deadlifts were good, Overhead Press was stronger than yesterday, and the only thing to fuck up was my grip during RDLs.

Not surprising though, since my grip has been used two days in a row for fairly heavy lifting. Hoepfully will see some forearm growth soon. Been stuck at 13.5" for as long as i can remember.

Good stuff!

Posted by: danzik17

Pretty good RDLs there - better than mine

Let's just say mine didn't end well last time.

Posted by: Pylon

That's nice work!

Posted by: Gazhole

Thanks dudes

my hips are absolutely numb tonight, was on my feet all night at work. Gonna kick back with a nice haddock fillet, and no thats not a euphemism.

Posted by: Pylon

Quote:

Originally Posted by Gazhole

Thanks dudes

my hips are absolutely numb tonight, was on my feet all night at work. Gonna kick back with a nice haddock fillet, and no thats not a euphemism.

Too bad, it would be a good one.

Posted by: Double D

Dude your hips have to be tore up! With a workout like that your lucky to have hips!

Posted by: Scarface30

some great DLing there Gaz

so these sumo deadlifts, what are they anyway? is your stance just wider than normal or something?

Posted by: Pylon

Think of a sumo wrestler and how they stand. Feet spread wide when you address the bar ("Hey bar, how's it going?"), grip in the center of the bar so your elbows are inside your knees (as opposed to outside on a normal DL).

That's my interpretation anyway.

Posted by: gtbmed

Nice work. Fullbody programs are great IMO.

Do you like the sumo stance better than a more traditional stance?

I feel like they take an emphasis off the lower back and use the hips/hams more. Plus, I feel like the grip is a lot more natural falling between the legs than falling outside of the legs.

Posted by: Gazhole

Pylon is right in his description of Sumo stance, my feet are basically an inch away from the plates on an OLY bar.

And yeah, gtbmed, i love sumo stance for all those reasons, haha. My lower back is a problem area from a previous injury, so i don't want to risk it with a traditional stance. I use deads to primarily hit the hams anyway, so the added recruitment in sumo is a good bonus!

I don't really have great flexibility/mobility in the hip area anyway anymore (working on it!) so trad stance is a no go for that reason too - can't get deep enough to grab the bar without my back looking like a boomerang, haha.

Really enjoying this program. Had a workout yesterday, will post it in a few. Getting ready for a night out \m/

Posted by: Gazhole

Bear Exercise: 4x10 @ 30kg / 66lbs BB

Squats: 2x8 @ 95kg / 209lbs BB

Pullups: 2x8 @ BW + 20kg / 44lbs

Lying Tricep Extensions: 2x12 @ 30kg / 66lbs DB

Drag Curls: 2x12 @ 30kg / 66lbs BB

Calve Raises: 1x30 @ 100kg / 220lbs BB

Planks: 2x60sec

CV: Bike @ Lv8 (10:00)

***

Was a good session i thought, bear exercise went well, everything else felt really strong even though my hips were screaming during the squats, haha. Still managed passable depth though. No pussy quarter squats here, dudes

Bodyweight is staying pretty steady at 171lbs right now.

Posted by: Gazhole

Squats: 5x5 @ 100kg / 220lbs BB

Pullups: 5x5 @ BW + 25kg / 55lbs

Front Squats: 3x8 @ 65kg / 143lbs BB

Single Arm Pulldowns: 3x8 (Per Arm) @ 40kg / 88lbs

Side Planks: 2x45sec (Per Side)

***

Pretty good today. Pleased with the squatting, got really good depth and the weight felt strong. Didn't expect it to be so easy. Wasnt a walk in the park, but was nowhere near the level of difficulty for Deadlifts last week. Think i can increase my squat even more

.

Everything else was fine, Pullups were good - was pleased with that weight. Tomorrow gonna do horizontal plane pulling, and DING DING - more squatting!!

Posted by: Triple Threat

How do you keep the bear still so you can lift it?

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

How do you keep the bear still so you can lift it?

Lots and lots of rohypnol, a drill, and some cable machine handles

Posted by: danzik17

Looks like the squats are progressing nicely. I've gotta stay on my A game or you're gonna pass me

Posted by: Double D

I have to say those pullups are looking mighty!

Posted by: Gazhole

Thanks dudes! Im pretty pleased with my lifts at the moment

Only just getting to grips with front squats, so im hoping they'll increase pretty soon.

Posted by: Gazhole

Squats - 3x5 @ 100kg / 220lbs BB

DB Rows - 3x5 (Per Arm) @ 40kg / 88lbs DB

Front Squats - 2x8 @ 65kg / 143lbs BB

Low Cable Rows - 2x8 @ ??? Lv 12

***

Great one.

Fuck my legs hurt during squats. Was horrible, haha - screaming my head off because it hurt not because the lift was difficult. The weight was easy as shit despite the pain, so definitely putting the weight up next time.

DB rows were strong, and i have no idea what the weight is on the low row as there isn't any sort of chart on the machine. Was a fun movement though.

Squats honestly felt like a peanut. Hurt, but really light. Only got 3 hours sleep last night aswell, so i was really impressed with my mental game today.

Posted by: Pylon

How are you gripping the FS? I got into a discussion with someone about the cross arm grip (which I use) vs. elbows straight out (which I don't). He pointed out that while the cross grip is easier, the front squat is really a component of the clean and jerk, where the cross grip isn't an option. I hadn't thought of lifts being a decomposition of Oly lifts before, but once I read that a lightbulb went on for me.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

How are you gripping the FS? I got into a discussion with someone about the cross arm grip (which I use) vs. elbows straight out (which I don't). He pointed out that while the cross grip is easier, the front squat is really a component of the clean and jerk, where the cross grip isn't an option. I hadn't thought of lifts being a decomposition of Oly lifts before, but once I read that a lightbulb went on for me.

Yeah, i can see that too now actually.

I use Will Brink's grip:

http://www.ironmagazineforums.com/tr...nt-squats.html

I find it's way more comfortable/stable than the other two grips. The OLY style elbows out one hurts my wrists, and i find the bar slips out too often with cross grip.

EDIT: Scroll right to the bottom of the thread for the vid, the one in the original post doesnt work!

Posted by: Scarface30

this new training, is that the style Built had mentioned in that one thread in the training forum? look interesting!

workouts are looking great man

keep it up!

I said it in my journal and I'll say it here, excellent pic!

how's it going anyway? when does your school start?

Posted by: Double D

I love front squats, but my wrist flexibility SUX!!!!!!!!

Posted by: Burner02

Quote:

Originally Posted by Gazhole

Pylon is right in his description of Sumo stance, my feet are basically an inch away from the plates on an OLY bar.

And yeah, gtbmed, i love sumo stance for all those reasons, haha. My lower back is a problem area from a previous injury, so i don't want to risk it with a traditional stance. I use deads to primarily hit the hams anyway, so the added recruitment in sumo is a good bonus!

I don't really have great flexibility/mobility in the hip area anyway anymore (working on it!) so trad stance is a no go for that reason too - can't get deep enough to grab the bar without my back looking like a boomerang, haha.

Really enjoying this program. Had a workout yesterday, will post it in a few. Getting ready for a night out \m/

when u do your sumo, do you run the bar up the shins like regular deads or do you get spared leaving DNA on the bar?

Posted by: Gazhole

Quote:

Originally Posted by Scarface30

this new training, is that the style Built had mentioned in that one thread in the training forum? look interesting!

workouts are looking great man

keep it up!

I said it in my journal and I'll say it here, excellent pic!

how's it going anyway? when does your school start?

Thanks dude

maybe gonna be transitioning into a new but similar program soon.

School starts mid-september i think. Kinda half and half about whether i want to go back, lol. Gonna be okay i guess! How about you?

Posted by: Gazhole

Quote:

Originally Posted by Malley

I love front squats, but my wrist flexibility SUX!!!!!!!!

Try Will's grip, posted a link above! Its really good, because my wrist flexibility is also terrible, haha.

Posted by: Gazhole

Quote:

Originally Posted by Burner02

when u do your sumo, do you run the bar up the shins like regular deads or do you get spared leaving DNA on the bar?

Lol, no, i have to disinfect the bar after every deadlifting session normally - BUT i have bought some soccer shin pads and they work a treat, actually. You look like a tool, but im happy not to be in pain so it doesnt matter, haha.

Posted by: Gazhole

Deadlifts - 5x5 @ 120kg / 264lbs BB

Barbell Flat Bench:
5 x 95kg / 209lbs
5 x 90kg / 198lbs
4 x 90kg / 198lbs
4 x 90kg / 198lbs
8 x 60kg / 132lbs

Single Arm OH Press - 3x8 (Per Arm) @ 22.5kg / 49.5lbs DB

***

Deadlifts were awesomely heavy, though i may have a slight back pull now, haha. Was good lifting that much weight, and my form was good even to the last set, so im sure its just a little aggravation rather than a pull. Comprehensively stretched the hips and posterior chain before i left. Was there for about 20 minutes stretching.

Really put everything i had into the deads, so my Benching was weak as shit. Dissapointed there. Just didn't feel i had anything left, even on the last set which was pathetically light.

Oh well. Good session anyways! Doubt i'll train tomorrow because of the slight pull, and i have a carpet fitter coming in to replace all the underlays in the flat so i'll probably be busy all day anyways. If i do go in, i'll likely just do a couple sets of RDLs and Hammer Incline, then some CV. Probably in and out in 30 mins.

Posted by: Double D

That makes sense.

Posted by: Burner02

Quote:

Originally Posted by Gazhole

how funny is that...I was thinking the other day of getting some sort of shin pad.
I was thinking.....using DB's while hot out side...and when the weather cools off...can wear sweats on leg day and go back to the bar.

Posted by: danzik17

Nice deads/bench - I think you're beating me on both

OOC, why did squats hurt your legs?

Posted by: The Monkey Man

Stretching, Deviation, Ambidextrious (masterbatory)...

I look up to you. (but not while youre doing all that... wanker)

Posted by: Gazhole

Quote:

Originally Posted by Burner02

The shin pads really do work, so you've got nothing to worry about if you get some. I wear them with shorts because i cant train in anything longer than knee height, so i do look like and idiot :P

But yeah, sounds like a plan! Havent done DB deads in while actually.

Posted by: Gazhole

Quote:

Originally Posted by danzik17

Nice deads/bench - I think you're beating me on both

OOC, why did squats hurt your legs?

Thanks man

I've gotta try harder with bench, like i said in that training thread i really hate barbell bench, lol!

When did squats hurt my legs? :-S

Posted by: Gazhole

Quote:

Originally Posted by The Monkey Man

Stretching, Deviation, Ambidextrious (masterbatory)...

I look up to you. (but not while youre doing all that... wanker)

Hey, i should think 12 times a day is something worth looking up to!

Posted by: The Monkey Man

Quote:

Originally Posted by Gazhole

Hey, i should think 12 times a day is something worth looking up to!

ON +++> ON

Posted by: danzik17

Quote:

Originally Posted by Gazhole

Thanks man

I've gotta try harder with bench, like i said in that training thread i really hate barbell bench, lol!

When did squats hurt my legs? :-S

Here you go.

Quote:

Originally Posted by Gazhole

Fuck my legs hurt during squats. Was horrible, haha - screaming my head off because it hurt not because the lift was difficult. The weight was easy as shit despite the pain, so definitely putting the weight up next time.

Posted by: Gazhole

Oh yeah, i must have blocked that out

It was because i did 5x5 @ 220lbs and Front Squats the day before, then came back to do it again the next day - the DOMS was intense that morning, and powering through more squats with any sort of depth was a nightmare.

Posted by: Pylon

Nice work!

Posted by: Double D

Dude somethings come easier for some and harder for others. I am one that bench comes easy, but deads are hard for me!

Posted by: Gazhole

SQUATS (BB):

10 x 60kg / 132lbs
6 x 80kg / 176lbs
3 x 100kg / 220lbs
1 x 105kg / 231lbs
1 x 110kg / 242lbs
1 x 115kg / 253lbs
1 x 120kg / 264lbs
1 x 122.5kg / 269.5lbs - PR

PULLUPS:

3 x BW + 25kg / 55lbs
3 x BW + 30kg / 66lbs
3 x BW + 35kg / 77lbs

FRONT SQUATS (BB):

3 x 75kg / 165lbs
3 x 80kg / 176lbs
3 x 85kg / 187lbs

BENCH ROWS (DB):

3 x 40kg / 88lbs
3 x 42.5kg / 93.5lbs
3 x 45kg / 99lbs

***

Pretty good session. Haven't done a total heavy session for a little while. Was very draining, but just trying to get a handle on what i can achieve. I won't be building up the weights every set each time i do this workout, i'll be performing straight sets at a single weight - now i know what weights i'll be able to manage, haha.

Squats were great. The last 2 singles im not convinced my depth was as good as it could have been - i was concentrating on the weight and my form, so wasn't paying much attention to depth. The guy spotting me said it was good, parallel. Next time will make a special effort to get just below parallel like all the other sets.

Pullups and rows were great. Front squats were brutal on my back. Good session!

Bodyweight was 173lbs today.

Posted by: Pylon

Congrats on that PR!

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Congrats on that PR!

Thanks man, it felt pretty good! I am beat now, wish i didn't have to work tonight, lol.

I always end up going to gym before a shift and im dead on my feet!

Posted by: Triple Threat

Moving up in the squatting world!

Front squatting more than BW is awesome too.

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

Moving up in the squatting world!

Front squatting more than BW is awesome too.

Thanks man

im really happy that the effort im putting in this summer is paying off, especially with squats since i've always been so bad at them, lol.

Posted by: Gazhole

Hang Cleans:
2 x 50kg / 110lbs
2 x 60kg / 132lbs
2 x 60kg / 132lbs
2 x 60kg / 132lbs
2 x 70kg / 154lbs
2 x 70kg / 154lbs
2 x 80kg / 176lbs
2 x 80kg / 176lbs

Jump Squats:
3 x BW + 10kg / 22lbs
3 x BW + 10kg / 22lbs
3 x BW + 10kg / 22lbs
3 x BW + 10kg / 22lbs
3 x BW + 10kg / 22lbs
3 x BW + 10kg / 22lbs

Circuit (As many repeats as possible in 10:00):
15 x 12kg / 26lbs Kettlebell Swings
12 x Pushups
10 x Leg Raises
6 x Burpees
4 x 40kg / 88lbs Punching Bag Slams

TOTAL = x4

***

Toughie. Was happy with the cleans, though 80kg is a tad too heavy to get good explosiveness going. Will only go as high as 70kg next time. Jump squats were good, got some good height on them. The circuits really killed me, my clothes were soaked, haha - proof i really need to work on my conditioning.

All in all a fun and challenging session. Was in and out of the gym in 45 minutes aswell, and that includes the time for warmup/stretching

No wonder i was sweating so much, haha.

Posted by: Pylon

Sick.

I've yet to get the feel for cleans. But I like working on them.

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Sick.

I've yet to get the feel for cleans. But I like working on them.

I can't get into proper cleans at all, just don't seem to have the technique right and theres no way im risking injury, lol.

Hang cleans are great fun, though

Posted by: Double D

I really like the punching bag slams!

Posted by: Gazhole

Quote:

Originally Posted by Malley

I really like the punching bag slams!

I had to put them in there. Been trying to work them into a program for ages, haha!

90lbs aint heavy, but at the end of a circuit when you're sweating buckets that punching bag does not want to leave the ground

Posted by: danzik17

Holy dogshit, BW + 77lbs on pullups

Posted by: Gazhole

Dumbell Bench:
5 x 30kg / 66lbs DBs
5 x 30kg / 66lbs DBs
5 x 35kg / 77lbs DBs
5 x 35kg / 77lbs DBs
5 x 40kg / 88lbs DBs
5 x 40kg / 88lbs DBs
5 x 40kg / 88lbs DBs
5 x 40kg / 88lbs DBs
5 x 40kg / 88lbs DBs
5 x 40kg / 88lbs DBs

Romanian Deadlifts:
5 x 85kg / 187lbs BB
5 x 85kg / 187lbs BB
5 x 85kg / 187lbs BB
5 x 95kg / 209lbs BB
5 x 95kg / 209lbs BB
5 x 95kg / 209lbs BB
5 x 95kg / 209lbs BB
5 x 95kg / 209lbs BB
5 x 95kg / 209lbs BB
5 x 95kg / 209lbs BB

Workout Cards Circuit:
x 21 Cards in 10:36.

***

Fuck. That hurt a lot. Absolutely knackered. Could barely do a pushup after all that benching. Ten sets on dumbells was harsh. Put a lot of effort near the end into slowing the negatives a little, and im stoked because a few months ago i was barely managing 3 reps with the 40kg Dumbells

- in regular sets i think i could get 8 reps.

Deads were nice and deep. This 10x5 stuff is very deceptive, feels too easy at the start, but when you're coming to the 9th and 10th sets you are just numb.

The workout cards are an invention of mine so i can train when i dont have much time, or find myself without equipment. Its basically 120 index cards with BW/core exercises written on them and a rep value. Multiple ways you can use them -

Try get the most cards possible in a time limit.
Try to do a certain number of cards in the fastest possible time.
Randomize your regular circuits by doing the same 5/10 cards over and over.

The only cost was a half hour, and few pounds for the index cards and a pen, and i've gotten a shit tonne of use out of them. Absolutely slayed me at the end there.

Posted by: Triple Threat

What kinds of exercises do you have on the cards? I'm not asking for all 120.

Just a sample would be fine.

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

What kinds of exercises do you have on the cards? I'm not asking for all 120.

Just a sample would be fine.

Lol :P

Things like Pullups, Pushups, Squats, Lunges, Plyometric versions of those exercises, crunches and variations, planks etc. Stuff that needs next to no equipment. Make a card for each exercise at a different number of reps.

I've also thrown in cards with rest intervals on them, and "double reps on next card".

I've had to finish on 200 jumping jacks because of those fucking doublers

Posted by: yeksetm

Hey

Just spent the last hour reading your journal, nice improvements on the lifts. Quick question, is your Texas Full Body to much work whilst cutting?

Posted by: Gazhole

Quote:

Originally Posted by yeksetm

Hey

Just spent the last hour reading your journal, nice improvements on the lifts. Quick question, is your Texas Full Body to much work whilst cutting?

Hey man, thanks for stopping in!

Texas is a pretty tough program, but if you're on a cut theres nothing to say you HAVE to get PRs on the heavy day. The things it has going for it in terms of a cut is the fullbody split, pretty low volume/high intensity as a whole, and that recovery day is great to put some circuits/sprints on so you don't have to fit in too much low intensity CV along the way.

If your goals aren't strength-related right now (which is what texas is designed for) then complete the program as few PRs as you want, even none at all. Should be fine!

Posted by: Double D

I couldnt imagine doing 10 sets of deads......I cant stand doing deads anyways!

Posted by: Gazhole

Quote:

Originally Posted by Malley

I couldnt imagine doing 10 sets of deads......I cant stand doing deads anyways!

I love deadlifts, for some reason even since my first ever workout i've loved them. I could do them 4x a week, haha.

Posted by: Gazhole

Bodyweight thismorning was 79kg / 173.8lbs

Deadlifts:
5 x 100kg / 220lbs
3 x 110kg / 242lbs
3 x 120kg / 264lbs
1 x 125kg / 275lbs
1 x 130kg / 286lbs
1 x 132.5kg / 291.5lbs
1 x 135kg / 297lbs
1 x 137.5kg / 302.5lbs
1 x 140kg / 308lbs - PR

Military Press:
3 x 65kg / 143lbs
3 x 70kg / 154lbs
3 x 70kg / 154lbs

***

Quick one today as i had to leave and visit family this weekend. Managed to get in a strong Deadlift PR, and some heavy military presses though so im pretty happy!

Form was a little sloppy on 135kg, but the last two reps were absolutely perfect and because of that the weight just floated off the floor. Only really felt how heavy it was when i put it down, haha. Finally deadlifting 6 plates

getting closer to a 2x BW lift, which is my moderate term goal right now.

Military press was good. I tried to do 75kg (165lbs) but i just couldn't get the thing started so rested a minute and did the last set at 70kg again which was tough as hell after failing - last rep was sloooow.

Short session, but great session. If id had the time i wouldve been benching and rack pulling but ill make up for it with some more speed work either tomorrow or saturday.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Deadlifts:
1 x 140kg / 308lbs - PR

Form was a little sloppy on 135kg, but the last two reps were absolutely perfect and because of that the weight just floated off the floor.

Those helium filled plates really work!

Good going on the PR.

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

Those helium filled plates really work!

Good going on the PR.

Yeah, there were actually six DINNER plates

Thanks dude! Im really quite tired thisevening because of Deads, lol.

Posted by: Gazhole

Push Press:
2 x 60kg / 132lbs
2 x 60kg / 132lbs
2 x 70kg / 154lbs
2 x 70kg / 154lbs
2 x 70kg / 154lbs
2 x 70kg / 154lbs
2 x 60kg / 154lbs
2 x 60kg / 154lbs

Double Clap Pushups: 6x3 @ BW

Kettlebell Overswings: 6x3 @ 16kg / 35.2lbs KB

One Armed Barbell Curls: 1x18 @ 12.5kg / 27.5lbs BB

Tricep Pushdowns: 1x8 @ 35kg / 77lbs

Lateral Raises: 1x12 @ x2 12.5kg / 27.5lbs DBs

California Press: 1x10 @ x2 10kg / 22lbs DBs

Reverse Flys: 1x20 @ x2 10kg / 22lbs DBs

CV: Bike (10:00)

***

Not bad. Only really getting the hang of push press so weight isn't much different from regular overhead press atm. Everything else was cool. Just fancied a bit of quick pissy isolation at the end there.

Posted by: Gazhole

Squats:
10x5 @ 90kg / 198lbs BB

Dumbell Rows:
10x5 @ 35kg / 77lbs DB

Leg Extensions:
2x8 @ 30kg / 66lbs

Straight Arm Pulldowns:
2x8 @ 40kg / 88lbs

***

The numbness in my quads is unbelievable. I love this GVT style of hypertrophy training. Only the last three sets are any sort of a challenge, but you leave the gym and your legs are like jelly just because you've done so many damned sets, haha.

Was a good workout. Rows were also strong, and the 2x8 stuff was a nice finisher. Got a great pump from the straight arm pulldowns, too, which was a nice bonus.

Going for another Squat PR on thursday.

Posted by: m11

Quote:

Originally Posted by Gazhole

Going for another Squat PR on thursday.

Good luck with that PR

Posted by: Double D

Dude Gross, 10X5! You animal!

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Push Press:
2 x 60kg / 132lbs
2 x 60kg / 132lbs
2 x 70kg / 154lbs
2 x 70kg / 154lbs
2 x 70kg / 154lbs
2 x 70kg / 154lbs
2 x 60kg / 154lbs
2 x 60kg / 154lbs

So how come sometimes 60 kg is 132 lb and sometimes it's 154 lbs?

Posted by: Gazhole

When im too lazy to type it out properly, and rely on copy/paste :P.

Damn you have good eyes.

Also, thanks for the encouragement, dudes

Posted by: Double D

Your welcome Bromo!

Posted by: Gazhole

Squats (BB):
10 x 60kg / 132lbs
6 x 80kg / 176lbs
3 x 100kg / 220lbs
1 x 110kg / 242lbs
1 x 115kg / 253lbs
1 x 120kg / 264lbs
1 x 122.5kg / 269.5lbs
1 x 125kg / 275lbs - PR

Pullups:
3 x 3 @ BW + 35kg / 77lbs

Front Squats (BB):
3 x 3 @ 85kg / 187lbs

DB Rows:
3 x 3 (Per Arm) @ 42.5kg / 93.5lbs

***

Jesus H Christ my legs hurt now. Had serious DOMS yesterday and thismorning from the 10x5 spree i went on the other day, so i was dubious whether i'd be able to squat at all today. Said fuck it and went anyway, and it was serious serious pain, haha. Managed to keep my form perfect, and the depth was even better than the last heavy squat day. Very happy with new PR!

Rest of the session was solid. Pleased with weights im throwing around right now.

Supposed to do jump squats and cleans tomorrow, but i may just stick with the cleans because my quads are really fried. Will do CV of some description also, and maybe some core work to make up for it.

Posted by: danzik17

275lbs eh?

I'm calling 300lbs within the next 8 weeks. You best not let me down now or I'm not letting you on the farm "unsupervised" anymore.

Posted by: Gazhole

Quote:

Originally Posted by danzik17

275lbs eh?

I'm calling 300lbs within the next 8 weeks. You best not let me down now or I'm not letting you on the farm "unsupervised" anymore.

Thats something worth fighting for, lol! I'll try my best

Posted by: Gazhole

Power Cleans:
2 x 60kg / 132lbs
2 x 70kg / 154lbs
2 x 70kg / 154lbs
2 x 70kg / 154lbs
2 x 70kg / 154lbs
2 x 80kg / 176lbs
2 x 80kg / 176lbs
2 x 80kg / 176lbs
2 x 70kg / 154lbs
2 x 60kg / 132lbs

Circuits (x4 in 10:00):
5 x 40kg (88lbs) Punching Bag Deadlift/Squat/Slam Complex
5 x 30kg (66lbs) Bear Exercise
5 x Pushup/Burpee/Pullup Complex

***

Short sharp and to the point today. Did proper cleans instead of hang cleans and will be sticking with them because the movement just feels better, and less stressful on the elbows which is a major thing with my joints, haha. Got some good speed even at 80kg which i had trouble with last time.

The circuits however were possibly the most difficult cardio thing i have ever done. Each step in the circuit was a complex of some sort, so i basically did 220 reps overall. Holy fuck was i dying on that last one, throat hurt from breathing so hard, heart was thunderous, and the sweat was pooling at my feet :P.

All in all a pretty good session. Think i've earned the weekend off after performance this week.

Posted by: Gazhole

Also did a bit of research in my journal, since it's around about now that i joined my current gym when i moved to Cardiff for university two years ago, when i was just getting over my back injury rehab and back to lifting weights rather than my bodyweight.

Ironically enough, my bodyweight wasn't too far off then (163lbs) as it is now (173lbs) except back then i was fat, out of shape, and according to the following numbers weak as shit.

Enjoy!

***

2007 - 10 RM's

Deadlifts = 60kg / 132lbs

Squats = 25kg / 55lbs

Bench = 50kg / 110lbs

Military Press = 30kg / 66lbs

DB Rows = 22.5kg / 49.5lbs

2009 - 10 RM's

Deadlifts = 105kg / 231lbs

Squats = 105kg / 209lbs

Bench = 80kg / 176lbs

Military Press = 55kg / 121lbs

DB Rows = 35kg / 77lbs

***

I love training journals. This is hilarious. No wonder people at my gym have been acting surprised as hell at my recent strength/size increases. I've always known i can lift heavy cos i did before injury, but they've only ever seen me lifting light shit. With the added bonus that i wasn't lifting QUITE this heavy even before injury when i weighed 200lbs.

Everybody wins!

History is fun

Posted by: Gazhole

*Squats = 95kg / 209lbs

I hate converting.

Posted by: Double D

I love you for converting!!!! Complexes looking good buddy.

Posted by: Gazhole

Thanks Malley

Been busy enrolling in University for this year again, got a Bench PR at 110kg / 242lbs the other day, then took a few days off.

That lift brings my theoretical total up to 825lbs @ 173lbs BW. Not too shabby, but the goal is to get that 1000lbs. Would need to add 60lbs to each lift, but i think it may be do-able in a year or two?

Also went with a buddy of mine to test his bench 1rm. He maxed out at 70kg / 154lbs on his own with pins, but with proper technique a la Gaz and a spotter (me again) he managed to add over 20lbs to that and got 80kg / 176lbs.

Will be up at 6:30 tomorrow to get a hypertrophy session on this new program before my first lecture. Wish me luck :P

Posted by: Gazhole

Zercher Squats:
10x5 @ 65kg / 143lbs BB

DB Rows:
10x5 @ 35kg / 77lbs DB

Shrugs:
1x12 @ 90kg / 198lbs BB
1x6 @ 105kg / 231lbs BB

Curls:
1x12 @ 30kg / 66lbs BB
1x6 @ 45kg / 99lbs BB

Crunches:
2x60

Was good, even at the ungodly hour of 8am. Zerchers were far too light, though the crooks of my elbows beg to differ :P.

Think i've trapped a nerve in my neck/trap during Shrugs though. Hopefully i can work that out before next session. Will use DBs next time for Shrugs i think.

Posted by: danzik17

You should do your curls in the squat rack next time. I hear it adds 25lbs to your lifts easy.

Posted by: Gazhole

Quote:

Originally Posted by danzik17

You should do your curls in the squat rack next time. I hear it adds 25lbs to your lifts easy.

This increase is likely because of the added momentum of being thrown out of the gym :P.

Posted by: DangerousK

Quote:

Originally Posted by Gazhole

This increase is likely because of the added momentum of being thrown out of the gym :P.

Hahaha!

Posted by: Triple Threat

I just read the post comparing your current lifts with those of 2 yrs ago. That's a hefty increase.

Posted by: Gazhole

Squats in particular were pathetic after that injury. Rehabbing and working back up to a decent level has taken way too much time, lol

Posted by: Gazhole

Clean + Jerk:
2 x 60kg / 132lbs
2 x 60kg / 132lbs
2 x 70kg / 154lbs
2 x 70kg / 154lbs
2 x 60kg / 132lbs
2 x 60kg / 132lbs

One Arm DB Snatches:
2 x 15kg / 33lbs
2 x 15kg / 33lbs
2 x 17.5kg / 38.5lbs
2 x 20kg / 44lbs
2 x 22.5kg / 49.5lbs
2 x 22.5kg / 49.5lbs

Farmer's Walks:
20mtrs x 40kg / 88lbs DBs
15mtrs x 50kg / 110lbs DBs
25mtrs x 50kg / 110lbs DBs
30mtrs x 40kg / 88lbs DBs

Pinch Holds:
30sec x 40kg / 88lbs (2x20kg / 44lbs Plates)
30sec x 45kg / 99lbs (1x20kg / 44lbs + 1x25kg / 55lbs Plates)
30sec x 50kg / 110lbs (2x25kg / 55lbs Plates)
45sec x 30kg / 66lbs (2x15kg / 33lbs Plates)

***

Good session today, if a little strange. Sweated a hell of a lot for some reason. Cleans were okay, but didnt go too heavy because i don't think my technique is quite as good as it could be. Snatches were good, and Farmer's Walks were absolutely brutal.

Posted by: Double D

Nice Farmer Walks! I just did those today! I love em!

Posted by: Triple Threat

Your forearms should be screaming right about now.

Posted by: Gazhole

Thanks guys, my hands were absolutely killing after all that! I'm gonna really kick out the grip training this program.

Posted by: Gazhole

Bench Press:
1 x 10 @ 40kg / 88lbs
3 x 3 @ 100kg / 220lbs

Sumo Deadlifts:
1 x 3 @ 100kg / 220lbs
3 x 3 @ 130kg / 286lbs

One Armed Deadlifts:
1 x Fail @ 100kg / 220lbs
3 x 3 @ 80kg / 176lbs

Military Press:
1 x Fail @ 70kg / 154lbs
1 x 3 @ 60kg / 132lbs
1 x 3 @ 65kg / 143lbs
1 x 3 @ 70kg / 154lbs

Circuits (x3):
0:30 - Grappler Level 1
0:30 - Kettlebell Swings (12kg / 26.4lbs)
0:30 - Jump Squats (BW)
1:30 - Rest

***

Good session, though the gym was way too busy. Had to wait 20 minutes for a rack to do those heavy military presses in because the racks were so heavy trafficked. Thankfully by people doing squats, rack pulls, and stuff so i wasn't too angry. Totally lost my rhythm though.

Session was good stuff though, bench was strong if a little off because i have a slight head cold. Deads were fine, One armed deads i attempted 220lbs with one arm and got it halfway before i failed, so i was pleased and dissapointed with that. Military press was fine after i warmed back up to my heavy weight.

Circuits nearly destroyed my lungs after all that heavy lifting, haha.

Posted by: yellowmoomba

What's the setup for the one armed deadlift ?

Nice gains BTW .

Posted by: Gazhole

Quote:

Originally Posted by yellowmoomba

What's the setup for the one armed deadlift ?

Nice gains BTW .

Thanks man

The one i prefer for one arm deads is to straddle the bar so its between your legs with the plates in front and behind you. Get down into a regular deadlift stance, grip the bar with your index finger in line with the edge of the knurling in the middle.

You can brace against your thigh with the other hand, then just pull like a normal deadlift. The hardest part is getting your grip position right so the bar balances. I usually keep my shoulder pretty tight just in case, and pull from the floor slowly so as not to jerk that joint too much.

Its a pretty fun movement. You can do it with the bar in front of you like a normal deadlift, but i find it hurts my shoulder too much - the straddle setup feels great though. If grip is tricky, you could use hook grip (thumb under fingers) but it hurts like a bitch.

I like using it as an accessory to deadlifts, because you naturally use lighter loads, but the movement is basically the same and still challenging. It also obviously adds another element by training your grip and balance.

Posted by: Double D

Dude 154lbs on military press is pretty solid indeed!

Posted by: Gazhole

Bench Press:
5x5 @ 90kg / 198lbs BB

Military Press:
5x5 @ 60kg / 132lbs BB

Incline Hammer Strength Press:
5x5 @ 80kg / 176lbs

Underhand Grip Pushdowns:
1x20 @ 18kg / 39.6lbs
1x10 @ 26kg / 57.2lbs

***

Thanks to everybody who posted in my Training thread about coming up with a new program. Got some really good ideas from it, but for this program i decided to just keep it fast and loose.

My reasoning being that i don't want to plan out a complicated progression plan because i'll likely be skipping sessions or training in peak busy times.

I decided to just do 3 compounds and 1 isolation a session, on one of the "quadrants" of the body (upper/lower and push/pull) every session. Basically a typical 4 day upper/lower split 3 days a week.

I'll pick a rep range out of my ass for that day. 5x5, 3x3, 3-4x10, 2x20, 4x6-8 are all viable choices. Just gonna go with it. Will choose my exercises for each session based on equipment availability.

So this first session then....went pretty well. Anterior delts took an absolute pounding, and the last rep on the last two military press sets took about 7 seconds to get up but i managed them.

Brutal stuff, and got it all done in under 90 minutes, and this is the highest volume ill be doing really. 5x5 takes ages.

Posted by: Gazhole

Havent been around for a while, have moved house recently, got more shifts at work, and uni assignments are really kicking off.

Still been training as much as possible though, and here are some highlights:

***

40kg / 88lbs + BW Pullups x 3 reps

150kg / 330lbs Rack Pulls x 5 reps

135kg / 297lbs Sumo Deadlifts x 3 reps

50kg / 110lbs Dumbell Bench Press x 4 reps

***

Also have seen great improvements in my squat depth recently after squatting down onto a bench. Had to lower the weight a lot, but im going practically ATG on front squats with my bodyweight for reps now.

So yeah, things are going alright. How are you guys?

Posted by: Double D

Things are good here. I havent seen you in a while, I was wondering the other day where you went.....

Posted by: Gazhole

Nice, you're back to Double D again

Just been insanely busy lately, have have only just got the net sorted at my new place (3 engineers and 8 phonecalls later :P)

Hows training going?

Posted by: Pylon

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Yo dude! Hows it going

Posted by: Gazhole

Once again i change program :P

Did a HIT workout today since i think im gonna start that sorta training.

***

Rep Cadence: 4/1/4/1
All sets taken to positive failure.
B sets taken to static and negative failure aswell.

1a) Straight Arm Lat Pulldowns: 1x6 @ 28kg / 61.6lbs
1b) Pullups: 1x4 @ BW + 20kg / 44lbs

2a) Shrugs: 1x5 @ 40kg / 88lbs DBs
2b) Hammer Strength Seated Row: 1x5 @ 80kg / 176lbs

3b) Cable Curls: 1x7 @ 16kg / 35.2lbs

CV: 10:00 Stationary Bike @ Lv8 - 100rpm, ~160hr

***

Gonna really have to get back into the HIT mindset because i think i pussied out a little, haha. Still, we only have this point to build on! Wasn't a bad workout. Weights part took about 12 minutes, cardio was 10 minutes, warmup and stretching came to about 15 minutes in total. Fucking brutal.

Posted by: Pylon

Nice work, Gaz. Three kinds of failure sounds brutal!

Posted by: Double D

Definitly sounds brutal!

Posted by: Gazhole

Sounds like ice cream.

Three kinds of failure with a cherry on top. And by cherry, i mean AGONY.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Once again i change program :P

Did the 5x5 get to you?

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

Did the 5x5 get to you?

Im just useless at sticking to any plan lately. As of today, my short term goal is to stick with a single program for at least a month. Have totally lost consistency.

Posted by: Pylon

But you're consistently inconsistent. That should count for something...

Posted by: Gazhole

Quote:

Originally Posted by Pylon

But you're consistently inconsistent. That should count for something...

this is true. Surely it must be SHOCKING my muscles for ULTIMATE GROWTH!?

Posted by: Gazhole

Squats (Touch to bench):
3 x 100kg / 220lbs
3 x 105kg / 231lbs
3 x 110kg / 242lbs

Front Squats (ATG):
3 x 70kg / 154lbs
3 x 75kg / 165lbs
3 x 80kg / 176lbs

Jefferson Squats:
3 x 90kg / 198lbs
3 x 95kg / 209lbs
3 x 100kg / 220lbs

Planks:
2 x 60sec

Woodchoppers (Per Side):
2 x 20 @ 13kg / 28.6lbs

***

Did this yesterday morning before lectures (8am is too early for squats) and i am seriously DOMSed up today, lol. Was a good workout.

Wanted to do tiered sets for this first session because i've started to squat down to a bench/ATG to get more depth, with the side effect of my weights going down by about 15lbs or something. Feeling better for it though, much more confident about my lifts with a decent squat depth.

This was strength day, wednesday will be hypertrophy day, and friday will be work capacity day.

To all mods/supermods/prince: if i don't stick to this program without good reason for slacking, GIVE ME AN INFRACTION. Seriously!

Posted by: Pylon

Here's a good motivator I read about. Each time you fail to workout on your schedule, you pay a fine. First time is a buck, then two, then three, etc. At the end of the month, you donate all the cash to a cause you really dislike. For instance if you are a conservative, send it to the DNC. If you are a liberal, buy Sarah Palin's book. Or whatever. But just knowing that someone you loathe will directly benefit from your slacking may help keep you in line.

Posted by: DangerousK

Nice gains, man! Awesome work!

By the way, I tried doing those one armed deadlifts today just for fun. Even with a light weight, they're impossible for me to do. Hahaha. I can't keep the bar balanced to save my life!

Posted by: Gazhole

Quote:

Originally Posted by DangerousK

Nice gains, man! Awesome work!

By the way, I tried doing those one armed deadlifts today just for fun. Even with a light weight, they're impossible for me to do. Hahaha. I can't keep the bar balanced to save my life!

Thanks man!

Are you doing the deads straddled or regular out in front of you? if you have trouble with one, try the other. I find doing them with the bar in a regular deadlift position really difficult, but straddling the bar works really well. I know a few guys who found the opposite, too.

Good on you for trying them though

Posted by: Gazhole

Quote:

Originally Posted by Pylon

Here's a good motivator I read about. Each time you fail to workout on your schedule, you pay a fine. First time is a buck, then two, then three, etc. At the end of the month, you donate all the cash to a cause you really dislike. For instance if you are a conservative, send it to the DNC. If you are a liberal, buy Sarah Palin's book. Or whatever. But just knowing that someone you loathe will directly benefit from your slacking may help keep you in line.

This is an awesome idea. Just gotta think of something i hate, lol!

Posted by: Archangel

Good lookin workouts Gaz!!! I hear ya about sticking to a program, I start something, then ALWAYS find a flaw, or "Think" I know a better way, LoL!!! As long as we do somethin, it's better than not...........RIGHT???

Posted by: Gazhole

Quote:

Originally Posted by Archangel

Good lookin workouts Gaz!!! I hear ya about sticking to a program, I start something, then ALWAYS find a flaw, or "Think" I know a better way, LoL!!! As long as we do somethin, it's better than not...........RIGHT???

Haha, definitely! And we know that, but still do this all the time :P. Theres just so many different programs to do, and so little time!

Thanks for the encouragement, dude

How you doing?

Posted by: Gazhole

Bench Press (Rest Paused 15sec):
3+3+3 @ 42.5kg / 93.5lbs DBs
3+3+3 @ 42.5kg / 93.5lbs DBs
3+3+2 @ 40kg / 88lbs DBs
3+3+2 @ 37.5kg / 82.5lbs DBs

Military Press (Rest Paused 15sec):
3+3+2 @ 60kg / 132lbs BB
3+3+3 @ 50kg / 110lbs BB
3+3+2 @ 50kg / 110lbs BB
3+3+3 @ 40kg / 88lbs BB

Cable Flys (4/1/4/1 Tempo):
x6 @ 23kg / 50.6lbs Per Arm
x4 @ 23kg / 50.6lbs Per Arm

Cable Lateral Raises (4/1/4/1 Tempo):
x4 @ 6kg / 13.2lbs Per Arm
x3 @ 6kg / 13.2lbs Per Arm

Tricep Pushdowns (4/1/4/1 Tempo):
x8 @ 18kg / 39.6lbs
x4 @ 18kg / 39.6lbs

***

Yeah this was without a doubt the most difficult fucking workout of my life. Was in and out in 90 minutes, but still got a hell of a lot of volume in there, at least by my standards anyways. The workout was absolutely brutal. Even though i know i can get a lot more reps with the weights i used, even the heavier weights, planning out rest pauses made it really tough because the muscles were relaxing and having to start all over again. Ended up tanking out, failing, and lowering the weight a lot but that was the point of this session. Hypertrophy rules!

Posted by: Archangel

Holy cow, 90 minutes??? That would destroy me my Friend!!! Good lookin workout though, and I also like doing the rest/pauses, or set "extenders" as I like to call 'em LoL!!!

Posted by: Gazhole

Quote:

Originally Posted by Archangel

Holy cow, 90 minutes??? That would destroy me my Friend!!! Good lookin workout though, and I also like doing the rest/pauses, or set "extenders" as I like to call 'em LoL!!!

I call them "moodkillers" haha, they always destroy my resolve to continue, lol!

Thanks dude!

Posted by: Gazhole

Romanian Deadlifts @ 80kg / 176lbs (7:30)
= 67 Reps

Pullups @ BW (7:30)
= 60 Reps

***

Friday was density day, so i had a set time of seven and a half minutes for each exercise and i just had to get as many reps as i could in that time. Back was highly pumped and i was highly sore the next day, haha :P

Posted by: Gazhole

Pullups:
3x3 @ BW + 40kg / 88lbs

DB Rows (Per Arm):
3x3 @ 45kg / 99lbs DB

Unilateral Hammer Strength Row (Per Arm):
3x3 @ 65kg / 143lbs

DB Shrugs:
1x30 @ 40kg / 88lbs DBs

CV:
Stationary Bike 10:00 @ Lv9

***

My abs are raped from those pullups. Couldn't sit up during my cooldown :P. Good effort today though, everything is up a few kg.

Posted by: Triple Threat

Quote:

Originally Posted by Gazhole

Pullups:
3x3 @ BW + 40kg / 88lbs

My abs are raped from those pullups.

I don't think I've ever felt it in the abs when I've done pullups. Of course, I'm using much less weight than you are.

Anyway, that's some awesome pulling.

Posted by: Gazhole

Quote:

Originally Posted by Triple Threat

I don't think I've ever felt it in the abs when I've done pullups. Of course, I'm using much less weight than you are.

Anyway, that's some awesome pulling.

I've never had it so bad as today, but i've only done 40kg once before, haha.

Thanks man

was a fun short session! I have total leg destruction on thursday.

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