"Everybody pities the weak; jealousy you have to earn."

[PumpinPaddy]

thanks man, they felt really good today

ive also managed to fix my form up on deads - i wasnt doing a lot wrong, but ive stopped locking my legs out too early and narrowed my stance a bit too

[Str8Rippin]

great deads and squats bro! keep training insane, i want to see some pr's at the meet! :D(first time looking at your log, good log!)

[PumpinPaddy]

great deads and squats bro! keep training insane, i want to see some pr's at the meet! :D(first time looking at your log, good log!)

thanks man, i appreciate it

PRs is what its all about!

[7399martyn]

lol, were people looking at going wtf when you were doing zercher squats?
does it feel wierd? does it hurt your bicep tendon thing?

[user787877877]

Damn, I am VERY jealous of you repping out my max! :p

Sick ass pull again!

[PumpinPaddy]

lol, were people looking at going wtf when you were doing zercher squats?
does it feel wierd? does it hurt your bicep tendon thing?

haha, people always go wtf @ me - i go to a ghey fitness club, so squats and deads always get teh stares, but yeah, there were a few yesterday
i used a foam pad (no negs :p) for them, they can be pretty damn tough on your elbows otherwise


Damn, I am VERY jealous of you repping out my max! :p

Sick ass pull again!

thanks man, 500 will fall at this comp!

[dunkalicious]

deadlifts are just wow

[PumpinPaddy]

deadlifts are just wow

lol , thanks man


also, just an update on what my training will be like up to the comp:

i will have 3 heavy sessions before the comp, 2moro i will do 330x3 on squats, and 210x3 on bench.
I will lift monday, but not for a 5rm, probably 335x3 squat, and some paused benching
then im going to double squat and bench openers on wed/thurs

after that, i will have some lighter sessions, up to 65% on squats and 80% on bench, loads of rest and food

ive also been back playing football for the last few weeks, i love it, but ive been avoiding the intense cardio until after the comp. I will stop all football at the end of next week until after the comp

probably going to run 5/3/1 when i get the comp over

[PumpinPaddy]

Notes
- Wow, pretty great workout. I walk up this morning with a serious pain in my hip, i have been limping all day, and i could barely lift my knee off the ground. I thought there was no chance of me squatting, but i warmed up, and then done some reps with the bar, absolutly no pain. I managed to hit my 330x3 goal with ease, pain free :D
- Benching was also great, 210x3 was easy too, i threw in the 198x2 just to get some paused reps in with medium weight.
- Didnt do much else, because i was sweating like crazy, and took ages to squat. Also had to get home to watch criminal minds :L

Squats
45lbs x 8
90lbs x 8
165lbs x 5
209lbs x 5
248lbs x 5
292lbs x 5
330lbs x 3
248lbs x 8

BB Rows
110lbs x 5
145lbs x 5
171lbs x 5
198lbs x 5
232lbs x 3

Bench
45lbs x 10
100lbs x 5
125lbs x 5
155lbs x 5
178lbs x 5
198lbs x 2
210lbs x 3
155lbs x 8

Dips
+58lbs x 8
+58lbs x 4 (burnt)

[user787877877]

I wouldn't have even tried squatting. Good job!

Weighted dips are impressive. Get pics like Igor :D

[piszczel]

Good workout bro :)

Everything went according to plan

Goddamn your rows are so high.

[PumpinPaddy]

I wouldn't have even tried squatting. Good job!

Weighted dips are impressive. Get pics like Igor :D


thanks man, i was aiming for 2 sets of 8, but i was tired and sweaty and rushing to get home

ill get pics 2moro fo sho


Good workout bro :)

Everything went according to plan

Goddamn your rows are so high.

Yup, pretty much a perfect workout

lol, my back is disproportionately strong compared to the rest of my body

[XanderMander]

Sorry to be unoriginal in my comment, but your back is just monstrous... I look forward to seeing pics! :D

[PumpinPaddy]

Sorry to be unoriginal in my comment, but your back is just monstrous... I look forward to seeing pics! :D

haha, thanks man, i hope they dont disappoint

[PumpinPaddy]

took a load of pics today, but for some reason nearly all turned out blurry, so heres the only 2 that are half-decent.

atm, im just trying to get as close to 220 as i can for the comp, so im holding a lot of water
after it, i will be doing at lot more cardio and cleaning up my diet so i can continue bulking

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1597-1.jpg

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1593-1.jpg

[piszczel]

Looking pretty swole bro! You don't hold much fat at all
Wide as fuk

Any leg shots?

[PumpinPaddy]

Looking pretty swole bro! You don't hold much fat at all
Wide as fuk

Any leg shots?

thanks man, i have a bit of a gut, but i dont know many people who dont

took a load of legs shots, but they came out too dark and blurry, ill get some soon

[piszczel]

thanks man, i have a bit of a gut, but i dont know many people who dont

took a load of legs shots, but they came out too dark and blurry, ill get some soon

Yeah man, gut sucks. I have it too :(

[PumpinPaddy]

Notes
- Things didnt go too well today - only hit 330x4 on squats. My knees were falling in and they were really slow, so i racked after 4. This usually never happens, so i think my CNS is a bit fried and needs a break.
- Because i was shatterd, i only worked up to my 2nd last set on bench.
- Gonna take a few days off, will hit openers on fri/sat. Im not really worried, i had a tough day today, i will be well prepared on friday. Considering how easy i hit those numbers for 3 on friday, i think it is just a tiredness issue.

Squats
45lbs x 8
90lbs x 8
165lbs x 5
209lbs x 5
253lbs x 5
292lbs x 5
330lbs x 4

BB Rows
110lbs x 5
145lbs x 5
174lbs x 5
198lbs x 5
232lbs x 5

Bench
45lbs x 10
100lbs x 5
135lbs x 5
155lbs x 5
183lbs x 5

[piszczel]

Don't worry mate, you're gonna hit your openers no problem.
I'm sure you were just tired today, these numbers are nothing for you.

[PumpinPaddy]

Don't worry mate, you're gonna hit your openers no problem.
I'm sure you were just tired today, these numbers are nothing for you.

thanks, training has been going very well apart from today, so some extra rest and i should be good to go again

[PumpinPaddy]

even tho yesterday was a bit of a fail, i just looked back at my numbers - on week 1 of 5x5 (8 weeks ago), i failed on 178x5 bench, only got 4 reps, friday i got 210x3, could have got 4 easy, maybe 5, so quite a good improvement

[PumpinPaddy]

Notes
- Pretty happy with this, was just working up to my openers. Narrowed my squat stance a little, was coming out of the hole ridiculously easily. 342x2 was no problem, and from looking back at my journal i failed on 342x1 on jan 31, so im happy with that.
- Got my 220x2 bench, with commands, but it was harder than i wanted, so im going to open on 215 just to get an easy opener in
- I just squatted and benched, nothing else, was in and out in 45mins, last heavy workout until the comp. Im also happy i took wednesday off, feel much better now

Squat
45lbs x 10
135lbs x 6
220lbs x 4
253lbs x 3
286lbs x 2
330lbs x 1
342lbs x 2

Bench
45lbs x 10
110lbs x 5
145lbs x 5
165lbs x 3
187lbs x 3
210lbs x 1
220lbs x 2

[user787877877]

Sick V-taper in the pics, also your chest looks much thicker than I recall. GJDM!

Sweet job on 2 reps in ~3 months to a max as well, good progress.

[PumpinPaddy]

Sick V-taper in the pics, also your chest looks much thicker than I recall. GJDM!

Sweet job on 2 reps in ~3 months to a max as well, good progress.

thanks man, lots of benching has really helped my chest grow

i was really pleased with the squats, felt i could have got 4/5 reps if needed

[scott_lycan]

just stumbled across this thread, looking wide man, and strong lifts, subbed, to follow your progress.

edit: **** just checked your 1st page man and excellent progress, repped once i get of charge

[user787877877]

Look at headline..

http://forum.bodybuilding.com/showpost.php?p=226083641&postcount=22

...not anymore :)

[PumpinPaddy]

just stumbled across this thread, looking wide man, and strong lifts, subbed, to follow your progress.

edit: **** just checked your 1st page man and excellent progress, repped once i get of charge

thanks man, i appreciate it


Look at headline..

http://forum.bodybuilding.com/showpost.php?p=226083641&postcount=22

...not anymore :)

haha, thanks, pretty happy with how its grown so far, especially since it used to be non-existant

[piszczel]

GJ man!

Open with 220, 5 pounds isn't gonna make that much of a difference.

Time to smash some **** up in the comp :D

[PumpinPaddy]

GJ man!

Open with 220, 5 pounds isn't gonna make that much of a difference.

Time to smash some **** up in the comp :D


thanks, i want at least 4 prs out of this

dunno, im tempted to open w/ 220, ill see how it goes

[PumpinPaddy]

went to the gym today, just to get a bit of blood flowing and make sure i have my setup 100%

i wont bore you with the details, but only went as far as 253x1 for 2 sets squatting, and 175 2x2 on bench


also did about 3x30 tri pushdowns with 20lbs, ive been studying a lot, and i get mild tendonitis in my elbow, and these help

i was looking forward to a nice break after my comp, but ive been called up to my football teams main squad, and might be playing in a pretty big game on sunday, but im looking forward to it too

[user787877877]

You're boring me with the details :p

When is it again?

[PumpinPaddy]

You're boring me with the details :p

When is it again?

lol, i did contradict myself a bit

its on saturday, cant f'in wait, i know i will do much better this time

[user787877877]

lol, i did contradict myself a bit

its on saturday, cant f'in wait, i know i will do much better this time

OWN IT MANNN!!!

[PumpinPaddy]

Just back from the meet, hit some pretty huge pr's, im very pleased

It was a really long day, left at 8am, didnt get home until 10pm
weighed in at 207lbs, which is up 9lbs in 9 weeks since the last comp


So heres the rundown:
Squat
Was feeling very good in warmups, very confident and more relaxed
#1 342lbs - easy, sunk it near atg just to be sure - Good Lift
#2 363lbs - felt very good, a little slower, but no problem - Good Lift 16lbs pr
#3 380lbs - a bit of a forward, but felt good for another ~5lbs - Good Lift 33lbs pr

Bench
The bench was very awkward, couldnt adjust the height, and it was way too low, was still on a high from squats, which didnt help
#1 215lbs - harder than I hoped - Good lift
#2 225lbs - unracking was so awkward, lost my arch, missed it badly - No Lift
#3 225lbs - set up was pretty good, quick off my chest, but i missed 2" from lockout - weird

Deadlift
Back was kinda sore from squats and bench, but once i warmed up, everything was good
#1 462lbs - easy peasy - Good Lift
#2 495lbs - quick off the floor, lockout was tough, but wasnt too hard - Good Lift 28lbs prWDFPF record
#3 506lbs - Awesome, wouldnt have locked it out without the talc, slid my hands up my legs - 500lbs!!!39lbs prWDFPF record

Total1100lbs


Bench was failsauce, but ill just have to work hard on it
Hit my two main goals of a 500lbs dead and 1100 total
Have no upcoming comps, gonna hop on 5/3/1, all the cool guys seem to be doing it

Have vids, but im exhausted right now, so ill post them 2moro

Heres a comparison of this meet and the one 9 weeks ago for the lulz

Then - Now
S: 330* - 380
B: 215 - 215
D: 470 - 506
_______________

[piszczel]

Holy hell bro, congrats on the PRs and the record!
Some big numbers there!

*Waiting for the vid*

[PumpinPaddy]

Holy hell bro, congrats on the PRs and the record!
Some big numbers there!

*Waiting for the vid*

thanks man, i was delighted with how it went, hit my main goals and had a great day

i have vids of all my lifts, but i accidently deleted the 506 dead, but a friend got it, so i will post the vid as soon as they email it to me

[7399martyn]

Heres a comparison of this meet and the one 9 weeks ago for the lulz

Then - Now
S: 330* - 380
B: 215 - 215
D: 470 - 506


nice, you squat shot up a lot, whats the * mean?

you dissapointed your bench didnt go up? do you know why? what are you planning to do?

deadlift is super strong, GJDM.

[PumpinPaddy]

nice, you squat shot up a lot, whats the * mean?

you dissapointed your bench didnt go up? do you know why? what are you planning to do?

deadlift is super strong, GJDM.

thanks man, squat increased by a lot, i was expecting the 380 to be a long shot, but i got it pretty easy

lol, i was so tired lastnight, i forgot to put in what the *meant. In the last comp, i missed my 330 opener on a rack command, but included it just for comparison. I completely missed 348 twice.

Yup, im not sure what happened on bench. It was a completely different bench than what im used to, but i still should have got 225 easy. One of the things may be that i wasnt pausing long enough in training, it seemed to take a long time for the command, but im not too sure

[piszczel]

At least you didn't bomb out on bench bro. You didn't listen to me saying to open with 225, all for the better :P

[PumpinPaddy]

heres a most of the vids, i will have some better quality ones by tonight

mdmzy4q6x1Y

[piszczel]

Damn you look tall in these vids lol!

Squat was good, I'm VERY jealous of the deadlift... You made it look easy.
As for bench, well unlucky brah. **** happens. You know you have more in you than that.

[PumpinPaddy]

Damn you look tall in these vids lol!

Squat was good, I'm VERY jealous of the deadlift... You made it look easy.
As for bench, well unlucky brah. **** happens. You know you have more in you than that.

haha, yeah, i dont really see myself as being tall, but when i see a vid / pic, i realise how tall i am

i was delighted with the squats, 380 didnt even feel too tough, my knees were coming in a little, but i managed to get them out and it went up pretty easy

ive got a few ideas about what went wrong on bench, hopefully i can sort it out


---------------------------------------------

wont be doing a lot of training this week, some OH presses on wed, and maybe something on fri/sat. Im really sore/stiff/tired, so i need to recover for a while

then gonna start 5/3/1 next week

[user787877877]

Congrats man! That is awesome for the records. How do PL meets work? is there a winner?lol.

Deadlifts are straight beast, as well as the squat depth. We know you can do more on bench, as you have, but just a ****ty bench. meh. Oh well you hit your goals, and I am proud :D

[XanderMander]

Awesome numbers man, I have mad respect for such high deadlift and squat totals at that height! :)

[PumpinPaddy]

Congrats man! That is awesome for the records. How do PL meets work? is there a winner?lol.

Deadlifts are straight beast, as well as the squat depth. We know you can do more on bench, as you have, but just a ****ty bench. meh. Oh well you hit your goals, and I am proud :D


Awesome numbers man, I have mad respect for such high deadlift and squat totals at that height! :)

thanks guys, it was awesome day.

there are loads of different divisions in the comp, so i was in the teenage 18-19 220 class, as well as the open 220

I won the 18-19, but i was the only one in it
In the open 220, i came 4th out of 5, although i was by far the lightest and youngest, so im not too concerned

[user787877877]

awesome winning teens! I may compete in 4-6 weeks...gotta find a show first.

[PumpinPaddy]

awesome winning teens! I may compete in 4-6 weeks...gotta find a show first.

this will help you find one:

http://www.powerliftingwatch.com/node/4421

[user787877877]

any of these look good?...

http://www.powerliftingwatch.com/powerlifting-meets/unsanctioned/2009/big-d-memorial
http://www.powerliftingwatch.com/powerlifting-meets/usapl/2009/orange-county-championships
http://www.powerliftingwatch.com/powerlifting-meets/ipa/2009/ny-states

[PumpinPaddy]

the first one is a bench only, and the 3rd is a multi-ply fed

2nd option looks good, i think iron owl and ssj both lift with the usapl, so they could tell you more

[user787877877]

the first one is a bench only, and the 3rd is a multi-ply fed

2nd option looks good, i think iron owl and ssj both lift with the usapl, so they could tell you more

whats PLY? thanks.

EDIT: the second one is too soon...in 5 days...so yeah..that means I wouldn't peak right...and I wanted to compete in a lighter class.

[PumpinPaddy]

whats PLY? thanks.

squat suits and stuff, and i meant to say double-ply, not multi

so most of the competitors will be wearing double-ply squat suits / bench shirts, and its a monolift fed

[user787877877]

squat suits and stuff, and i meant to say double-ply, not multi

so most of the competitors will be wearing double-ply squat suits / bench shirts, and its a monolift fed

ahh yeah...f that...i guess I gotta find more..these sites aren't very helpful (the fed ones)

looks like I have to call/email to get info.

[PumpinPaddy]

- Back in the gym today,didnt do much, still recovering - i will start back properly on monday.
- SSuch a comedown going from the platform to my crappy gym, but ill be able to get more motivated better when I start again on monday

Military
90lbs x 12
110lbs x 9
130lbs x 6
140lbs x 3

BW Dips
18
15
11

BW Chins
12
10

Lat Pulldown
165lbs x 12
193lbs x 8
193lbs x 8

Leg Press
255lbs x 12
375lbs x 12
500lbs x 7

[piszczel]

Light session?

Apart from the lat pulldowns, which are crazy

[PumpinPaddy]

Light session?

Apart from the lat pulldowns, which are crazy

yup, not doing much this week, still pretty sore in my back, hams and shoulders

[PumpinPaddy]

Notes
- Not a great workout today - first proper workout in 17 days, I knew it would be hard, but I expected better. I think I set my squat max too high, I squatted 380 in the comp, but Ive gone no-where near that in the gym. I had my max at 369, but Im gonna drop that down to 358. I should really be getting 10/11 reps at the % i was doing today
- Groin was really sore, and my knees kept coming in, so squat form was poor.
- I love zerchers, havent done them much lately, but theyre great, hit your abs like nothing else

Squats
45lbs x 12
135lbs x 10
176lbs x 8
220lbs x 5
253lbs x 5
286lbs x 7

DB Lunges
55's x 10 (per leg)
55's x 10 (per leg)

Zerchers
135lbs x 10
154lbs x 8
165lbs x 5

[piszczel]

The infamous 5/3/1.

Let's see what results it yields.

Not a bad workout at all mate. 286x7 is quite respectable for your max. I mean I do 286x8 and I've got like 50lbs on your squat.
Not a bad worout at all.

[PumpinPaddy]

The infamous 5/3/1.

Let's see what results it yields.

Not a bad workout at all mate. 286x7 is quite respectable for your max. I mean I do 286x8 and I've got like 50lbs on your squat.
Not a bad worout at all.

yeah, i guess it wasnt that bad - form was fugly tho

a few guys i know who are also starting 5/3/1 got like 12 reps their first squat workout, so I think i might just have set my starting max too high

[dunkalicious]

good lifts brah, just you need some extra work on the bench

[PumpinPaddy]

good lifts brah, just you need some extra work on the bench

thanks man, i def. need some work benching, it really holds my total back :(

[PumpinPaddy]

Notes
- Happy enough with this workout. First time ive ever done really strict military presses, full ROM and no leg drive. Weight is low, but it gives me something decent to work from

Military Press
45lbs x 12
90lbs x 5
100lbs x 5
110lbs x 10

DB Rows (reps per arm)
84lbs x 12
93lbs x 8
102lbs x 6
75lbs x 17

Hang Power Clean
100lbs x 10
120lbs x 6
120lbs x 6

BW Pullups
8
7
6

[piszczel]

Nothing too heavy. I'm mirin the hang cleans though, you've done loads of reps.

[PumpinPaddy]

Nothing too heavy. I'm mirin the hang cleans though, you've done loads of reps.

yeah, the whole idea is to start with low / weight high reps and then the weight gets higher and reps get lower

hang cleans were good, raped my traps

[PumpinPaddy]

Notes
- Decent deadlifts today, i havent done them in a few weeks, and they strated off tough, but i got into it and was happy with the 8 reps - i havent lifted heavy for that amount of reps ever. I wish i could use talc in the gym, but its too messy, my arms kept getting stuck on my legs
- Was tired, so didnt do much assistance - need to use more of deficit on sldls, only used about 1.5" today.
- Bench tomorrow, but from next week ill be lifting mon-tue-thu-fri, because i dont like lifting at the weekend

Deads
135lbs x 10
220lbs x 5
292lbs x 5
336lbs x 5
381lbs x 8

Deficit SLDL
220lbs x 7
220lbs x 7
242lbs x 5

Good Morning
135lbs x 10
154lbs x 6
176lbs x 5

Kneeling pulldown
25

[piszczel]

You were always a strong deadlifter. Heavy good mornings too!

[jack0]

heres a most of the vids, i will have some better quality ones by tonight

mdmzy4q6x1Y

good **** man shame about the bench tho was very close

[PumpinPaddy]

You were always a strong deadlifter. Heavy good mornings too!

thanks brah, even tho im good at deads, i dont particularly like doing them :p weird...
GMs were good, but the last time i did them, i was still high bar squatting, so i tried to use low bar today, and it nearly slid off my back, and i had to use high bar, which felt way different


good **** man shame about the bench tho was very close

thx man, i appreciate the comment

[PumpinPaddy]

Notes
- Whew, glad ive got week 1 over, those high reps kicked my ass...Bench was ok, porbably should have got 10/11, but im not used to high-rep worksets, so itll prob take me a while to adjust.
- Havent done incline dbs in ages, but they felt good

Bench (all paused)
45lbs x 10
90lbs x 10
130lbs x 5
150lbs x 5
165lbs x 9

Incline DB
53's x 12
62's x 9
62's x 9
66's x 6

BB Curl
60lbs x 20
80lbs x 10

BW Dips
10
10

[XanderMander]

Awesome deadlifts and Good Mornings brah. I can totally relate to high-rep sets, its soooooooo much better doing sets of 3-5 reps.

Represent the 6'3"! :D

[user787877877]

Missed a few days, but things are starting to get fired up :cool:

[PumpinPaddy]

Awesome deadlifts and Good Mornings brah. I can totally relate to high-rep sets, its soooooooo much better doing sets of 3-5 reps.

Represent the 6'3"! :D


Missed a few days, but things are starting to get fired up :cool:


thanks brahs, looking forward to some lower reps this week...

us 6'3"ers need to stick together!

[PumpinPaddy]

Notes
- Good workout - i reset my squat max to 355, so was only doing 5lbs more than last week, but form was so much better, last week it was as if i had forgotten how to squat.
- Could have done more on the last set of lunges, but my shoulders were starting to ache
- Went out with some friends last night, had a great time and met some girls we knew. One of them has an ex-bf who really hates me, and we were walking home and i gave her my jacket, and her ex drove past and seen me, and he started ringing and txting her going crazy. I seen him at the gym today, and he looked so pissed, it brought the lulz.

Squats
45lbs x 8
135lbs x 5
178lbs x 5
225lbs x 3
259lbs x 3
291lbs x 7

DB Side Bend
66lbs x 12
66lbs x 12

BB Lunge
110lbs x 16
130lbs x 14
100lbs x 36

[XanderMander]

Holy **** strong lunges, and good luck with the overzealous ex. They call it an ex for a reason. :confused:

[user787877877]

Holy high rep lunges...




us 6'3"ers need to stick together!

http://www.kareemblack.com/images/celebrity/WWE_big%20black%20guy%20for%20site.jpg

[PumpinPaddy]

thanks guys, i think i got 100x60 lunges before, but my shoulders were hurting yestereday, so i stopped

also, i lold @ the pic

[PumpinPaddy]

Notes
- Another good workout - feel i had 7 reps in me, but it just wasnt to be - 6 isnt too bad tho.
- Upper chest was still sore from incline on sat. so dips were a bit awkward.
- Those standing db presses are hard as fck, my shoulders feel pretty pumped tho
- Football training tonight, im really starting to enjoy being back with the team :D

Military
45lbs x 8
90lbs x 5
100lbs x 3
110lbs x 3
121lbs x 6

Dips
+40lbs x 8
+40lbs x 8
+40lbs x 8

DB Rows
75lbs x 15
84lbs x 11
92lbs x 8

One-Arm Standing Press (Reps & Weight per arm)
45lbs x 10
50lbs x 7

[HudsonHicks]

Strong dips.

I just started 5/3/1 :)

[PumpinPaddy]

Holy **** - training tonight was incredibly intense
we have been under performing in the last few weeks, and morale was low - we have no games for a while so i knew tonight would be tough

started off with a 5min warmup jog, and stretching, then the fun started -
did a 34 minute run at a quick pace, i was in agony after about 15, and i was dropping behind a little, but the team kept encouraging and motivating me, and that helped me push on and get the 34 minutes done.

it was much more of a mental thing, i didnt want to let those guys down, and it felt great when i had it done

got a quick break, then some light jogging and stretching, then about 20 mins of sprints, where i threw up, but got it done

one of the toughest sessions ive ever done, but ive never felt better afterwards



Strong dips.

I just started 5/3/1 :)

thanks brah, im liking 5/3/1 so far, i need some slightly lower intensity and this allows me to do that while still getting bigger and stronger

[piszczel]

Strong cardio haha

I remember conditioning sessions when I used to play rugby. Could barely walk afterwards.

GJDM. I'd probably give up.

[PumpinPaddy]

Strong cardio haha

I remember conditioning sessions when I used to play rugby. Could barely walk afterwards.

GJDM. I'd probably give up.

thanks,
there was no way i was giving up, it was sort of a character-building thing where i would feel i was letting everyone else down if i dropped out

[PumpinPaddy]

Notes
- Happy with my pulling today, it was pretty smooth, apart from the last rep. Didnt use a belt, i usually wear it loosely for deads, but it just gets in the way, so did them just with chalk
- Didnt do too much volume on the assistance, Ive training tonight, and i wanted to get home to study. Got a nice rep increase on GMs tho. Will do a bit more tommorrow w/bench becaus ill have more time.
- Gonna join a new gym once my exams are over (~3 weeks), its not perfect but better than my current one. Not moving yet because my current gym is right beside my house and i can go whenever it suits,m the other is a little harder to get to

Deads
135lbs x 8
220lbs x 5
314lbs x 3
358lbs x 3
402lbs x 6

Lying Hamstring curl
110lbs x 10
120lbs x 10

Good Morning
135lbs x 15
154lbs x 10
176lbs x 8

[PumpinPaddy]

Notes
- Another good workout, 7 reps was what i had in mind, and i got it. My gym is pissing me off more than ever tho, had to do lat pulldowns first because 2 idiots were doing benching for about 10 sets for the 4th time this week (insert facepalm.jpg). I got a big hit on my shoulder at training last night, but it didnt bother me, its sore, but just bruised
- Paused facepulls were awesome, never got the hang of them before, but they really hit delts and traps hard. I think the pulley weight is wrong, but ill log the weight marked to monitor progress
- Up 2 reps on incline dbs since last week, should be able to increase them for a while since ive just started doing them again

Lat Pulldowns
160lbs x 12
176lbs x 10
193lbs x 8

Bench (All paused bar very last rep)
45lbs x 10
90lbs x 8
138lbs x 3
160lbs x 3
176lbs x 7

Incline DB
57's x 15
62's x 12
66's x 8

Paused Face Pull
77lbs x 12
77lbs x 12
88lbs x 12
99lbs x 9

[user787877877]

Strong Pulldowns ad sips the other day..Does Football=Soccer?

Have any tips for benching?..it seems I can press more without an arch..

[PumpinPaddy]

Strong Pulldowns ad sips the other day..Does Football=Soccer?

Have any tips for benching?..it seems I can press more without an arch..

thanks man
nope, its irish football, soccer is for pussies :p

this is the kind of hit i was talking about, sometimes we get a bit carried away in training :D
the guy who it me actually used to be my teacher, but i got him back a few mins later

lXfceA8hQjc&

my bench is weak, but the advice ive been given from good benchers is not to tuck the elbows too much, and try to tighten and arch your upper back, as well as pushing backwards instead of straight up

[user787877877]

Oh ****, that's a brutal hit.lol

what do you mean push backwards?

[PumpinPaddy]

Oh ****, that's a brutal hit.lol

what do you mean push backwards?

yup, im pretty badly bruised, but mine wasnt as bad as in the vid

pushing back just means instead of going in a straight line, you push at this sort of angle (\). If you go in a straight line, you need extremely strong tris

__________________________________________________ _______

moar training this morning, an awesome session
we met at 9am, and we drove out to the beach - its really sunny today, which made it even better

25 min. run on the beach at a quick enough pace, then sprints up the dunes, which were a killer, then we all went into the sea to cool down

cant think of a better way to start a sunday morning

[7399martyn]

I hate it when there are idiots who are wasting valuable gym space and bench time. had this skinny dude doing 60kg bench with 1/2 ROM.

ive always thought you psuh in a straight line, goes by the rule the shortest distance between two points is a straight line.

DP3g-I9Sf9s

[PumpinPaddy]

I hate it when there are idiots who are wasting valuable gym space and bench time. had this skinny dude doing 60kg bench with 1/2 ROM.

ive always thought you psuh in a straight line, goes by the rule the shortest distance between two points is a straight line.



i know, it sucks ass

yup, westside teach to push straight, but if you look up metal militia, they say push back, and that is what most of the top benchers are doing now

it doesnt make a huge difference for a raw bencher, because most dont have problems with lockout ( i do), but if you hit a sticking point a few inches off your chest, it is nearly impossible to push through it if you are going in straight line

[user787877877]

hmm cool, I'll try pushing back next time, Thanks.

[XanderMander]

it is nearly impossible to push through it if you are going in straight line

This.

And the reason your facepulls feel really light is probably because of a double pulley. A lot of cable stations use them, so you only actually use half of the weight listed.

[PumpinPaddy]

This.

And the reason your facepulls feel really light is probably because of a double pulley. A lot of cable stations use them, so you only actually use half of the weight listed.

ah, good thinking brah, thanks

[PumpinPaddy]

Notes
- Wow, great workout, hit a really unexpected pr of 308x6. It was unexpected because my quads and groin were sore from running yesterday, so i want hoping for anything spectacular. Seem to be making good progress, up from 286x7 in week 1. My previous rep pr was 320x4.
- Concentric zerchers are way different to regular ones, much more emphasis on quads. Im gonna try and incorporate them both.
- Was going to do ab work, but was fried after squats, and felt ready to vomit, so played it safe with some ghey leg presses.

Squat
45lbs x 10
135lbs x 8
187lbs x 5
242lbs x 5
275lbs x 3
308lbs x 6

Concentric Zercher
135lbs x 10
160lbs x 6
160lbs x 6

Leg Press
424lbs x 15
424lbs x 15

[PumpinPaddy]

Notes
- Meh, not a great workout, never really got into it - only got 4 reps on military, form was perfect tho.
- My colarbone started hurting after military presses, so i didnt add any weight for dips, and i narrowed the grip, and didnt go crazy on db presses either. Oh well, its just one workout, most of them have been great lately

Military
45lbs x 8
90lbs x 5
99lbs x 5
110lbs x 3
127lbs x 4

CG Dips
15
12
10

Seated DB Press
53's x 8
53's x 8

DB Rows
84lbs x 12
101lbs x 6
75lbs x 17

[PumpinPaddy]

Notes
- Good enough workout, started off **** - 336x5 felt like 500, but managed to get it together after that. Dont know if its a pr or anything, but im happy with it.
- Tried DB deficit sldls, they were good, started off light to get the form down
- Exams next week, which is also a deload, so i will prob. combine squat/dead and bench/oh and just do 2 workouts

Deads
135lbs x 8
220lbs x 5
336lbs x 5
380lbs x 3
424lbs x 4

DB Deficit SLDL
53's x 15
75's x 10
93's x 8
93's x 8

GM
182lbs x 8
160lbs x 12
160lbs x 10

Leg Raise
12
12

[PumpinPaddy]

Notes
- Good enough session. Previous best tng bench was 198x5, got 187x5 paused today. Next wave i might just do tng, dont know if there is any need to pause all my reps right now.
- Wanted to see if smith floor presses would work, they felt good, but a bit too tough in my elbows.
- Face pulls are awesome...one of my fav. exercises now

Bench (All Paused)
45lbs x 12
100lbs x 12
135lbs x 5
149lbs x 5
165lbs x 3
187lbs x 5

Smith Floor Press
135lbs x 12
154lbs x 8
176lbs x 6
176lbs x 5

Paused Face Pulls
45lbs x 12
50lbs x 12
55lbs x 10

Incline DB
57's x 12
66's x 9

Machine CSR
66lbs x 15 (per arm)
99lbs x 12 (per arm)
135lbs x 5 (per arm)

[XanderMander]

I love facepulls too meng, gonna go do them today!

I feel retarded for asking this, but what is the benefit of doing paused bench press? Is it for assisting the bottom of the lift?

[PumpinPaddy]

I love facepulls too meng, gonna go do them today!

I feel retarded for asking this, but what is the benefit of doing paused bench press? Is it for assisting the bottom of the lift?

nah, in pl you have to hold the bar static on your chest until the referee gives the press command.
Im thinking of just going to tng for a while because i dont have any comps for a while

[PumpinPaddy]

Notes
- Nothing spectacular this week, just deloading and exams and shizz.

Squat
45lbs x 10
135lbs x 5
165lbs x 5
198lbs x 5

Dead
135lbs x 5
182lbs x 5
225lbs x 5
270lbs x 5

DB Deficit SLDL
84's x 12
93's x 9
102's x 6

Zercher
135lbs x 10
154lbs x 8

Front Squat
135lbs x 10
135lbs x 10

[piszczel]

Yoo, what exams are you doing

[PumpinPaddy]

Yoo, what exams are you doing

just end of year university exams - pain in the ass

oh well, only 2 left

[XanderMander]

Nice Deficit DB SLDL's. How do you do zercher squats? Do you wear neoprene elbow pads or something?

[PumpinPaddy]

Nice Deficit DB SLDL's. How do you do zercher squats? Do you wear neoprene elbow pads or something?

i just use the pussy pad thing

i dont think i could do more than 3 reps holding it normally

[piszczel]

i just use the pussy pad thing

i dont think i could do more than 3 reps holding it normally
Wut.

Yes you could brah, it's only 70kg. Stop being a pusseh and get used to it.

[PumpinPaddy]

Wut.

Yes you could brah, it's only 70kg. Stop being a pusseh and get used to it.

lol, ive done it before but it leaves me bruised and sore

[PumpinPaddy]

Notes
- Pretty good workout, mostly high rep stuff, bench and ohp were really light. Facepulls were great again
- Need to do more bicep work, they felt sore and weak today

OHP
45lbs x 5
90lbs x 5
90lbs x 5

Close Grip Dips
21
15
13

Paused Face Pulls
45lbs x 15
55lbs x 12
55lbs x 12

Lat Pulldowns
176lbs x 10
176lbs x 10
176lbs x 10

Bench
90lbs x 5
110lbs x 5
130lbs x 5

BB Curl
77lbs x 10
77lbs x 10
55lbs x 15

[piszczel]

That wave 1 stuff is wank, too light, I'm waiting for the real lifting to begin mate :D
When does the heavier lifting start?

[PumpinPaddy]

That wave 1 stuff is wank, too light, I'm waiting for the real lifting to begin mate :D
When does the heavier lifting start?

lol, i dont mind lifting light, ive no comps coming up, so as long as im getting bigger and stronger, s'all good

the weights ill be using on week 3 of the next wave will be current 4-5rm's

[piszczel]

lol, i dont mind lifting light, ive no comps coming up, so as long as im getting bigger and stronger, s'all good

the weights ill be using on week 3 of the next wave will be current 4-5rm's

How long is the whole routine? I never really read about the 5/3/1, so it's all new to me

[PumpinPaddy]

How long is the whole routine? I never really read about the 5/3/1, so it's all new to me

as long as you want, although i might change around october when football is over and go heavier and more volume

[PumpinPaddy]

Notes
- Wasnt planning on lifting today, but i realised it was the only real time i could squat this week. Vey happy w/ 287x9, hands and shoulders were aching at the end from using low bar for that many reps. After Week 1 Squats of wave 1, I reset the weight, so it was the same today, but i got 2 extra reps
- Though I had an exam today, but went in and found out I got my dates mixed up and its not until 2moro - i fail at life...
- Assistance stuff was good

Squat
45lbs x 8
135lbs x 8
144lbs x 5
220lbs x 5
254lbs x 5
287lbs x 9

Standing AB Pulldown
45lbs x 20
55lbs x 15
55lbs x 12

Concentric Zecher
144lbs x 9
165lbs x 6
165lbs x 6

Walking DB Lunge
49's x 14
53's x 14
53's x 14

[piszczel]

287lbs x 9


Having a cardo session I see? :P How does it feel to do different exercises for legs now btw?

What exam you've got? I've got 2 economics exams in 10 days and I kinda need to revise lol.

[PumpinPaddy]

Having a cardo session I see? :P How does it feel to do different exercises for legs now btw?

What exam you've got? I've got 2 economics ehttp://forum.bodybuilding.com/calendar.phpxams in 10 days and I kinda need to revise lol.

lol, i was catching my breath for about 5 mins afterwards
i like doing some assistance stuff, its good to be able to pick out whatever you want/need to do. Although i did like squatting 3x/week too, but its not really possible for me atm. In the winter i will prob. give advanced 5 x5 a go

ive got economics too - industrial economics 2moro, and then some b/s management thing. Economics is tough, but you can bull**** your way through some of it

[piszczel]

Shiieet son, good luck.

[PumpinPaddy]

Notes
- Decent workout, no spectacular pr's or anything, but im happy with it. Ive gotten up at 6.30am every day this week for exams, and I was so tired today but got it done. Didnt go all out on military or rows, because i knew i wouldnt be at my best. Had my last exam today, so im off for 3 months (woot!), and ill be able to pick up the intensity again
- Was aiming for 60 reps of BW dips over 4 sets, and got 61, so im just going to keep increasing the target. Not going to add weight atm.
- Weighed in at 221 at about 4pm. So im probably sitting around 214ish, but i cant find my home scale, so im not sure. I can see me abs clearer thatn ever, im doing a ****load of running, and still gaining well, so im happy.

Military
45lbs x 8
90lbs x 5
100lbs x 5
116lbs x 7

BW Dips
17
15
13
12

DB Rows
84lbs x 12
93lbs x 9
102lbs x 5
75lbs x 15

Machine Shoulder Press
90lbs x 12
100lbs x 8
100lbs x 8

[piszczel]

That's a lot of dips brah.
Military + machine shoulder press? Whut whut

GJ on gaining weight and still staying lean, wish I could do that :P
Any pics coming?

[PumpinPaddy]

That's a lot of dips brah.
Military + machine shoulder press? Whut whut

GJ on gaining weight and still staying lean, wish I could do that :P
Any pics coming?

yeah, im sticking to bw dips for now, my collarbone gets sore when i add weight
felt like a bit extra shoulder work today, my shoulders are weaksauce, so they need all they can get :p

was actually gonna take pics today, but battery died and i got pissed off.
maybe after running 2moro, so ill look all ripped and stuff :D

[perz16]

gjdm

[smit1982]

way to beef up, nice job. (wish i could gainz faster :( )

[XanderMander]

My collarbones used to get really sore doing dips too, but extra facepulls and upper back worked straightened that up for me.

And yeh what Igor said, why machine shoulder presses?

[PumpinPaddy]

gjdm


way to beef up, nice job. (wish i could gainz faster :( )
thanks guys, im surprised ive gained so well with all the cardio ive been doing, but i aint complaining


My collarbones used to get really sore doing dips too, but extra facepulls and upper back worked straightened that up for me.

And yeh what Igor said, why machine shoulder presses?

ive switched to close grip dips, which dont hurt as much, but its stil a bit sore

dont know why i used the machine, lol, im gonna stick to free weights from now on

[PumpinPaddy]

Notes
- Pretty good workout, not a pr on deads, but not far off either. Ive found from the first few weeks of 5/3/1 that its a lot harder to rep out deads in comparison to the other lifts, so i was happy with 7.
- The seated GMs are pretty cool, theyre like a mix between gms and hypers.
- tried hanging leg raises, but my quad kept cramping up, dunno why. So just did knee raises

Deads
135lbs x 8
220lbs x 5
297lbs x 5
341lbs x 5
385lbs x 7
275lbs x 10
275lbs x 10

Hanging Knee Raise
10
10
10

Seated GM
90lbs x 10
105lbs x 8
105lbs x 8

[PumpinPaddy]

Notes
- What a great day - weather is awesome. Got a nice early workout, very pleased with my benching. Got 165x9 last wave, and hit 171x9 today, an it felt a lot easier. Picked up a new tip from that dave tate vid.( http://www.youtube.com/watch?v=Dh3t6T-nqP0 ) of pulling the bar out instead of lifting. Helped me to keep my shape much better.
- Lat pulldowns and face pulls were great, incline db was going well, but my elbow buckled on the 4th rep of 75's, so i stopped there.
- I had a match last night, and was playing in a position that requires a lot more running than im used to. Everyone (including me) was amazed at how fast i have gotten - the last time i played that position, i was 50lbs lighter, and was pretty slow, but last night i would say i was about 40% quicker - def has something to do with pling.

Bench
45lbs x 15
90lbs x 10
135lbs x 5
154lbs x 5
171lbs x 9 (PR)

Lat Pulldowns
160lbs x 12
176lbs x 10
193lbs x 8 (PR??)

Incline DBs
53's x 15
62's x 12
75's x 4

Paused Face Pulls
50lbs x 15
55lbs x 12
61lbs x 10 PR

Machine Preacher
20
20

[XanderMander]

Haha yes! Powerlifting does make you faster man I swear... Did the same thing for me at basketball, increased my quickness and hops by a ton. Nice to hear that you have entered beast mode in football! :cool:

[PumpinPaddy]

Haha yes! Powerlifting does make you faster man I swear... Did the same thing for me at basketball, increased my quickness and hops by a ton. Nice to hear that you have entered beast mode in football! :cool:

thanks man, it felt awesome - everyone was like "WTF?!?" :D

[piszczel]

Haha yes! Powerlifting does make you faster man I swear... Did the same thing for me at basketball, increased my quickness and hops by a ton. Nice to hear that you have entered beast mode in football! :cool:
http://rsxisfaster.files.wordpress.com/2007/05/scootervtec.jpg

[PumpinPaddy]

lmao @ the pic

[7399martyn]

sorry to ask, but can you describe the 5/3/1 program in a nutshell?

[PumpinPaddy]

sorry to ask, but can you describe the 5/3/1 program in a nutshell?

sure - basically you have a bench,military, squat and deadlift day
its done in waves of 4 weeks - week 1 you work up to a max rep set at 85% of your training max (which should be at least 10lbs less than your true max), week 2 is max reps at 90%, then week 3 max reps at 95%. Week 4 is a deload
After each wave, you increase the training max for lower body lifts by 10lbs, and 5lbs for upper

you do 2/3 assisatnce movements with each workout

theres a pretty good write up here:
http://forum.bodybuilding.com/showthread.php?t=112382761

[PumpinPaddy]

Notes
-Decent session, hams and glutes were very tight for some reason. Didnt get a squat pr, but wasnt far off. Rep prs are 308x6 and 287x9, so i guess 303x6 isnt awful. Those were pretty big prs, so i would have been doing well to beat them. Confident ill get 320x5 next week which will put me back at pr levels.
- After rep 6, i was thinking whether or not i should go for 7, i usually dont have to think about it, so i took it as a signal to rack it.
- Tried the barbell complex just for something different and fun. Its a crossfit workout, but cant remember exactly what its called. First attempt was easy, but started to get tough midway through the second.

Squat
45lbs x 10
135lbs x 8
178lbs x 5
237lbs x 3
270lbs x 3
303lbs x 6
203lbs x 10 (OLY style)
203lbs x 10 (OLY style)

Standing AB Pulldown
55lbs x 15
77lbs x 12
77lbs x 12

Barbell Complex (Hang Clean => Front Squat => OHP => Back Squat => BNP => Repeat)
100lbs x 3
100lbs x 3
100lbs x 3

Zercher
143lbs x 8
165lbs x 5
165lbs x 5

[piszczel]

Barbell Complex (Hang Clean => Front Squat => OHP => Back Squat => BNP => Repeat)
100lbs x 3
100lbs x 3
100lbs x 3


What the hell

Wave 2 :) Feeling any stronger?

[PumpinPaddy]

What the hell

Wave 2 :) Feeling any stronger?

lol, i wanted to try something different - it was fun

def. think im getting stronger,setting plenty of prs and getting bigger. Its hard to tell exactly how much, since im not gong for 1rms

[PumpinPaddy]

lol, looked back at the beginning of my journal back in september last year.

heres some of the weights i was using

dead: 380x4
bench: 173x4
squat: 275x4

those are probably all near 10 rms now

[PumpinPaddy]

Notes
- Happy with my military presses today, got a pr, and form and rom were great.
- Couldnt do dips, was too painful, im going to switch back to my usual grip next week.
Finally a new pr on db rows, id been stuck at 103x7 for a long time, got 8 today

MIlitary
45lbs x 10
90lbs x 5
100lbs x 3
110lbs x 3
123lbs x 6
100lbs x 10

Pushups
BW x 25
+22lbs x 12
+22lbs x 12

DB Rows
84lbs x 12
103lbs x 6
103lbs x 8
84lbs x 12

DB Extension
75lbs x 8
66lbs x 10
62lbs x 12

[XanderMander]

Solid workout man, coupla nice PR's. Where were the dips hurting you?

[PumpinPaddy]

Solid workout man, coupla nice PR's. Where were the dips hurting you?

thanks man - they were sore where my chest and shoulder meet - i think iwas going too deep or something

[PumpinPaddy]

Notes
- Wow, what a great session - wasnt expecting much, but ended up w/ dl and gm prs. Couldnt lift yesterday, because i was working all day and then had football, so put it off until today. Think i bust some vessels in my eyelids, theyre all purple now, looks like makeup, lol.
- I was out until 3am last night, and was lifting boxes a lot at work, which is why i am kinda surprised at this workout. Also, this should be my last dl session in my gym, im ordering a rack + weights (already have bench) and i should have them by next thursday. Home gym ftw!
-Didnt go crazy on deficits, used a bigger deficit and lighter weight, because everything up to then had been intense.

DL
135lbs x 8
220lbs x 5
320lbs x 3
363lbs x 3
407lbs x 6 pr

GM
160lbs x 10
182lbs x 8
190lbs x 8 pr

Deficit DB SLDL
75's x 12 (-2.5")
84's x 10 (-3.75")
84's x 10 (-3.75")

[piszczel]

Lol home gym!

Very impressive deadlifts and good mornings.

Where do you work?

[PumpinPaddy]

Lol home gym!

Very impressive deadlifts and good mornings.

Where do you work?

lol, yeah, its going to be alpha - i can lift at anytime. Gonnaget working on a platform 2moro.

i work in a warehouse, usually dont have to do anything hard, but lifting boxes is tiring. Pay is pretty good

[XanderMander]

Nice man, your lower back is strong as a tank! Envious of good mornings paddy... :D

[PumpinPaddy]

Nice man, your lower back is strong as a tank! Envious of good mornings paddy... :D

thanks man, lower back has always been my strongest point for some reason - gms are coming good too :)

[PumpinPaddy]

Notes
- I was pissed off before this - i waited at home all day for someone to come, and they only told me they werent coming at 6pm. At that point i didnt want to go to the gym, but i cant lift tomorrow, and if i didnt do it today, my schedule would be fcked up. In the end, my anger helped, because i hit a great bench pr, so now im happy :)
- When im pissed off, i notice the retarded things in my gym more - heres todays top 3: 3 Guy going commando with see-thru white shorts 2 instructor telling someone not to take creatine if they want to stay natural 1 Some guy ive never seen before asked me when i worked out so he could lift with me. Im pretty sure he was high and possibly gay.
- Im sure youre all mirin volume - i spent 21 mins in the gym. Now im going to eat pizza and ice-cream...

Bench
45lbs x 12
90lbs x 5
135lbs x 5
160lbs x 3
183lbs x 8 PR

UH Pull Up
12
10
9

Paused Face Pulls
50lbs x 15
60lbs x 10
65lbs x 8

[ice_man89]

congrats on the PR

[PumpinPaddy]

congrats on the PR

thanks man

[piszczel]

Lol strong volume.

People like that make me want to punch babies.

Pizza + ice cream = much win
I wish I had ice cream :(

[PumpinPaddy]

Lol strong volume.

People like that make me want to punch babies.

Pizza + ice cream = much win
I wish I had ice cream :(

haha, i couldnt be bothered doing much at 6.30 on a saturday, so i just wanted to get home.

there are so many weirdos in my gym, but that guy was probably the weirdest

ive already had the pizza, man it was good :D

[XanderMander]

Strong noticing dude going commando lololololol. People pissing you off in the gym must be pretty win. I only ever notice people who are stronger than me, like today I seriously ran this kid over on the way to the DB rack.

Moral of the story: Don't get mad - Get even!

And solid, fast workout brah, gotta love those.

[PumpinPaddy]

Notes
- Decent session today. Low volume again, but not intentionally - took some nasty hits to my hip and knee playing football yesterday, and didnt want to go crazy. My hip actually cramped up when i was warming up, and at the start i was finding it hard to keep my knees out. However, got 320x5, and i think i would have gotten 6, maybe 7 on a better day, so im in the pr range.
- Putting the home gym on hold for 2 reasons - (i) the rack i want is out of stock. (ii) Talking to a guy who knows some powerlifters that live 20 mins a way from me. They have a home gym, with everything you could need. These guys are serious lifters - one is a 1,000lbs squatter, 650 bencher and a 800+ dl'er. This sounds like an awesome opportunity, hopefully i can get out to train with them soon.

Squat
45lbs x 12
135lbs x 8
220lbs x 3
253lbs x 5
287lbs x 3
320lbs x 5

Hanging Leg Raises
12
12
10

DB Side Bend
66lbs x 15
75lbs x 12
75lbs x 12

[XanderMander]

Nice lifts despite the bumps and bruises, definitely be proactive in training with those guys, they could probably overload you with advice.

[piszczel]

Shame about the hips.

It's really good you will have someone to train with, lifting with such great powerlifters will increase your lifts instantly.

[PumpinPaddy]

Nice lifts despite the bumps and bruises, definitely be proactive in training with those guys, they could probably overload you with advice.


Shame about the hips.

It's really good you will have someone to train with, lifting with such great powerlifters will increase your lifts instantly.

thanks guys,
im kinda nervous about training with them, but i will learn loads and hopefully make loads of progress

[PumpinPaddy]

Notes
- OHPs were ghey today - first 3 reps @ 135 were perfect, felt good for 5 reps, but on #4 i leaned back way too much, and couldnt push my ead through. Lame...
- Everything else was pretty good, i was able to up the volume a bit, and nearly spent a whole hour in the gym :o. no pain from dips and even added a little bit of weight. First time using the 100 db for rows, and i was pretty pleased with 5 reps.
- Dont think i will deload after this week, because i have been using lower volume and getting plenty of rest.

Military
45lbs x 10
90lbs x 5
100lbs x 5
116lbs x 3
135lbs x 3

Dips
BW x 20
+33lbs x 10
+33lbs x 10

Seated BNP
90lbs x 8
100lbs x 7
100lbs x 7

DB Rows
84lbs x 12
93lbs x 10
93lbs x 10
110lbs x 5

Machine Preacher
55lbs x 20
66lbs x 20

[piszczel]

Imma call you "the lat man" now

[PumpinPaddy]

Imma call you "the lat man" now

lol, thanks man - my back has always been pretty strong for some reason...

[XanderMander]

Yeah man, **** deloading. Good progress + Rest = no need to deload.

[PumpinPaddy]

Yeah man, **** deloading. Good progress + Rest = no need to deload.

yeah, atm i just want to keep lifting heavy. I usually dont mind deloading, but i dont think i need it right now

[PumpinPaddy]

Notes
- So I had a free pass for a different gym, and tried it out today. Some of the weights may be weird because i was using a mix of lbs and kg plates. They had some great equipment - ghr, rev. hyper, kb's and good quality bars. Just as it was starting to look promising, i was asked to lower the bar more gently on deads, because the gym was on the 2nd floor. I know this is understandable enough, but it still pissed me off, because i was getting to like the place. Even tho my current gym is ghey, they dont give a **** about what i do.
- The workout itself was pretty good, dont know if deads were a pr or not, but theyre +5lbs from the last wave, and i prob could have got another if i didnt have to focus on lowering the bar slowly, lol. GMs were a pr, the bar definately made a difference, and they were pretty easy.
- First time using a proper rev. hyper, it was pretty cool and felt it in my abs, glutes and back

Deads
135lbs x 8
225lbs x 5
311lbs x 3
339lbs x 5
386lbs x 3
430lbs x 4

GM
173lbs x 10
184lbs x 10
208lbs x 6 PR

DB Lunges
58's x 9 (per side)
58's x 9 (per side)

Reverse Hyper
20lbs x 7
20lbs x 7
20lbs x 7

[dunkalicious]

****ing strong deads man

[PumpinPaddy]

****ing strong deads man

thanks man, they were pretty good, could have been better tho

[XanderMander]

Beastly lower back numbers again Paddy.

You should have told them that their barbells don't have a mute button. For the lulz.

[PumpinPaddy]

Beastly lower back numbers again Paddy.

You should have told them that their barbells don't have a mute button. For the lulz.

thanks man, i enjoyed the session.

lol, i think that would have just confused the guy

[piszczel]

****ing hell mate, 430x4!
Very impressive

[edit]
**** son, edited

[PumpinPaddy]

****ing hell mate, 430x3!
Very impressive

hey, it was 4!!!

lol, thanks man

[user787877877]

Sick deads!

[PumpinPaddy]

Sick deads!

thanks!

[PumpinPaddy]

Notes
- Last day of wave 2, pretty pleased with it. Was probably one rep short of beating last weeks pr, but def going in the right direction. Forgot my chalk, so i had to keep re-adjusting my grip which meant i was taking longer than i would like between reps. Still pretty happy tho.
- Assistance was good, getting better at pullups and facepulls were great again.
- Somehow managed to hurt my glute pretty bad walking up the stairs. Gonna ice it, hopefully its nothing serious.

Bench
45lbs x 10
90lbs x 10
135lbs x 5
154lbs x 5
171lbs x 3
193lbs x 6

BW Pullups
12
10
10

DB Floor Press
66's x 12
66's x 12
57's x 15

Paused Face Pull
50lbs x 15
55lbs x 12
60lbs x 10

[PumpinPaddy]

just thought id put down the important numbers and see what sort of progress im making after 2 waves

Squat
Week 1 W1: 287lbs x 7 W2: 287lbs x 9 +2 reps
Week 2 W1: 291lbs x 7 W2: 303lbs x 6 +12lbs, -1 rep
Week 3 W1: 308lbs x 6 W2: 320lbs x 5 +12lbs, -1 rep

Deadlift
Week 1 W1: 380lbs x 8 W2: 385lbs x 7 +5lbs, -1 rep
Week 2 W1: 402lbs x 6 W2: 407lbs x 6 +5lbs
Week 3 W1: 424lbs x 4 W2: 430lbs x 4 +6lbs

Bench
Week 1 W1: 165lbs x 9 W2: 171lbs x 9 +6lbs
Week 2 W1: 176lbs x 7 W2: 183lbs x 8 +7lbs, +1 rep
Week 3 W1: 187lbs x 5 W2: 193lbs x 6 +6lbs, +1 rep

(note: i reset squat weight after wave 1, week 1)

Overall, i seem to be making pretty good progress, esp on bench, which im delighted about. Squat has been going well, good increases since wave 1, deads have been good in the last 2 weeks

a thumbs up so far.

[piszczel]

- Somehow managed to hurt my glute pretty bad walking up the stairs. Gonna ice it, hopefully its nothing serious.


lol u wimp
How the hell did you do that.

You made some pretty good gains I'd say, I wonder how are your maxes now.

[PumpinPaddy]

lol u wimp
How the hell did you do that.

You made some pretty good gains I'd say, I wonder how are your maxes now.

lol, i know, my first thought after happened was "facepalm"

im pretty pleased with it, gonna test my maxes during wave 4, would like a 400 squat
i think its possible if this wavegoes well, 380 felt pretty easy at m last comp

[fitnessnewb]

just thought id put down the important numbers and see what sort of progress im making after 2 waves

Squat
Week 1 W1: 287lbs x 7 W2: 287lbs x 9 +2 reps
Week 2 W1: 291lbs x 7 W2: 303lbs x 6 +12lbs, -1 rep
Week 3 W1: 308lbs x 6 W2: 320lbs x 5 +12lbs, -1 rep

Deadlift
Week 1 W1: 380lbs x 8 W2: 385lbs x 7 +5lbs, -1 rep
Week 2 W1: 402lbs x 6 W2: 407lbs x 6 +5lbs
Week 3 W1: 424lbs x 4 W2: 430lbs x 4 +6lbs

Bench
Week 1 W1: 165lbs x 9 W2: 171lbs x 9 +6lbs
Week 2 W1: 176lbs x 7 W2: 183lbs x 8 +7lbs, +1 rep
Week 3 W1: 187lbs x 5 W2: 193lbs x 6 +6lbs, +1 rep

(note: i reset squat weight after wave 1, week 1)

Overall, i seem to be making pretty good progress, esp on bench, which im delighted about. Squat has been going well, good increases since wave 1, deads have been good in the last 2 weeks

a thumbs up so far.

wow those are some very solid gains, and you are a strong mofo too. subbd will keep an eye on this

[jmt92]

So what now Paddy?
Are you still gonna do 5,3,1 or are you switching it up.
Sorry been out of the loop lately, but I'm back in your journal......spreadin' teh greenz.

[PumpinPaddy]

wow those are some very solid gains, and you are a strong mofo too. subbd will keep an eye on this

thanks man


So what now Paddy?
Are you still gonna do 5,3,1 or are you switching it up.
Sorry been out of the loop lately, but I'm back in your journal......spreadin' teh greenz.

sup tt?
gonna stick with 5/3/1 for another while, pretty happy with it so far, so no need to change
good to have you back ;)

[PumpinPaddy]

Notes
- What a great session - pr's on everything. Ive got to stay out until 4am more often :D
- Blasted last waves pr of 287x9 out of the water - all reps apart from the last one were good and pretty easy. Hit bit of a sticking point on the 9th, but was never going to miss it.
- Concentric zercher pr felt easy, and i was going to do leg raises, but felt like i would pop a hernia, so did pulldowns and got another pr.

Squat
45lbs x 10
154lbs x 7
225lbs x 5
253lbs x 5
297lbs x 9 PR

Kneeling Ab Pulldown
77lbs x 20
94lbs x 15
110lbs x 10 PR

Concentric Zercher
143lbs x 10
165lbs x 8
187lbs x 6 PR

[piszczel]

Holy hell nice squats. Strong endurance

[PumpinPaddy]

Holy hell nice squats. Strong endurance

thanks man, was really happy with it - took about 10 mins to catch my breath, lol

[fitnessnewb]

great squats keep up the good work. Kneeling ab pulldown is that like cable crunches?

[PumpinPaddy]

great squats keep up the good work. Kneeling ab pulldown is that like cable crunches?

thanks man, and yeah they are the same thing

[PumpinPaddy]

Notes
- Military Pressing sucks!! Always has and always will. Shoulders were beat jup from squatting yesterday, so decided to just do the 5 reps, but even that was harder than expected.
- Everything else was pretty good - dips are starting to get back to where they should be, and the 102x10 rows was a pr at that weight.

Military
45lbs x 10
90lbs x 5
110lbs x 5
123lbs x 5

Dips
BW x 15
+35lbs x 10
+35lbs x 10

DB Rows
84lbs x 12
102lbs x 10
75lbs x 18 PR

Standing DB Military
35's x 15
40's x 10
45's x 8

[ice_man89]

good work with dips

[piszczel]

I believe any kind of overhead pressing is useless.

[PumpinPaddy]

good work with dips

thanks man


I believe any kind of overhead pressing is useless.

yeah, im not really gonna get hung up on the OH numbers, just using it more of a bench assistance day

[XanderMander]

I believe any kind of overhead pressing is useless.

I've always thought this.


thanks man



yeah, im not really gonna get hung up on the OH numbers, just using it more of a bench assistance day

I'm about to start doing mine seated. I've found that I can actually progress doing them that way. Is there any particular reason Wendler has people do them standing?

I'm about to do 5/3/1 myself in the fall.

[PumpinPaddy]

I've always thought this.



I'm about to start doing mine seated. I've found that I can actually progress doing them that way. Is there any particular reason Wendler has people do them standing?

I'm about to do 5/3/1 myself in the fall.

there was some explanation, cant remember right now tho.

5/3/1 is great tho, and everything except my military is going really well, which is all i care about

[user787877877]

WTF at your progress man?? awesome.

and sick squatting the other day. 9 reps FTW.

[PumpinPaddy]

WTF at your progress man?? awesome.

and sick squatting the other day. 9 reps FTW.

thanks man, things are going good

was really happy with squats the other day

[fitnessnewb]

great job on the rows. Weighted dips are good too, keep it up man!

[PumpinPaddy]

great job on the rows. Weighted dips are good too, keep it up man!

thanks bro


also, feelin kinda ****ty today, have a head cold and cant stop sneezing. Might deload fro the rest of the week, im not really in a condition to be lifting heavy atm, might just go in and do some light stuff

[fitnessnewb]

thanks bro


also, feelin kinda ****ty today, have a head cold and cant stop sneezing. Might deload fro the rest of the week, im not really in a condition to be lifting heavy atm, might just go in and do some light stuff

not bad to deload once in while, what was last time you deloaded? If its a time ago this would be a perfect oppurtunity:) also I agree if your body tells you to stop you stop

[PumpinPaddy]

not bad to deload once in while, what was last time you deloaded? If its a time ago this would be a perfect oppurtunity:) also I agree if your body tells you to stop you stop

im supposed to deload every 4th week on my programme, but i felt like i didnt need it this time, but i need to recover from this cold, so i guess now is a good time :D

[PumpinPaddy]

Notes
- Still deloading - will prob do another deload session monday, then pick up with deads on wednesday. Nothing crazy today, just wanted to get a session done. Had a match last night, still pretty sore, and ive another tomorrow.

Incline DB
57's x 12
66's x 10
75's x 8 PR

Deads
135lbs x 8
220lbs x 5
248lbs x 5
275lbs x 5

Sumo SLDL
165lbs x 10
198lbs x 8
220lbs x 8

Lat Pulldown
160lbs x 15
176lbs x 10
176lbs x 10

Seated GM
110lbs x 8
115lbs x 8
115lbs x 8

[XanderMander]

Ahhhh the deload week of 5/3/1. Do you usually take each deload once a month or do you feel that its unneccessary?

[PumpinPaddy]

Ahhhh the deload week of 5/3/1. Do you usually take each deload once a month or do you feel that its unneccessary?

well i was actually gonna skip it this time, and i did the first squat and military session for wave 3, but i had a cold during the week, so decided it would be better to deload

i think i will deload every wave, but i dont think its totally neccessary, but i recover pretty slowly

[XanderMander]

well i was actually gonna skip it this time, and i did the first squat and military session for wave 3, but i had a cold during the week, so decided it would be better to deload

i think i will deload every wave, but i dont think its totally neccessary, but i recover pretty slowly

Ok, If I have any questions after reading the ebook, I will most likely bombard you lol.

Do you have facebook?

[PumpinPaddy]

Ok, If I have any questions after reading the ebook, I will most likely bombard you lol.

Do you have facebook?

lol, no problem man, ill be glad to help.

no facebook atm, have been intending to set one up tho. Ill let you know when i do

[piszczel]

Sumo SLDLs?
LOL I admire your creativity :P

[PumpinPaddy]

Sumo SLDLs?
LOL I admire your creativity :P

haha, seen ome of the westside lifters do it, so i gave it a go

theyre pretty good, raped my glutes, but not ina homo way :p

[fitnessnewb]

haha, seen ome of the westside lifters do it, so i gave it a go

theyre pretty good, raped my glutes, but not ina homo way :p

hahahaha

[PumpinPaddy]

Notes
- Last deload workout, back to normal w/ deads on wednesday. Nothing crazy today, got a nice pr on chins tho.
- Went out last night, didnt get home until nearly 4am, didnt get to sleep until nearly 6, so i got about 3.5 hours sleep, lol. Had a great night tho, and not feeling too tired (yet)

Pullups
14 PR
9
9

Squats
45lbs x 8
135lbs x 5
183lbs x 5
232lbs x 5
232lbs x 5

Zercher
149lbs x 10
165lbs x 7
165lbs x 7

Bench (DE Style)
45lbs x 10
135lbs x 5
135lbs x 5
154lbs x 5
135lbs x 15

DB Side Bend
75lbs x 10 per side
75lbs x 10 per side
57lbs x 15 per side

[piszczel]

Hey, a good night out :D

I need some of that myself.

[PumpinPaddy]

Hey, a good night out :D

I need some of that myself.

lol, i go out too much. I think that was the third sunday in a row. Oh well, it is summer...

[XanderMander]

Do you feel that you struggle a bit mentally on deload weeks, or is it just natural and feels good man?

5/3/1 feels good so far, man.

[PumpinPaddy]

Do you feel that you struggle a bit mentally on deload weeks, or is it just natural and feels good man?

5/3/1 feels good so far, man.

yeah, the first few days of the deload can be pretty boring, but by the end of it (ie today), you just get really psyched about getting to lift heavy again.

I dont mind the deloads tho, i just try and do some different stuff, and with football i kind of appreciate the rest

[PumpinPaddy]

Notes
- Back to proper lifting today. Was pretty good, hoped for 8 reps, got 7, but its not the end of the world. Up 11lbs for the same amount of reps as the last wave, so its good progress, its probably in the PR range. Confident i can get 418x6 for a big pr next week.
- GM's were good, was tired after, so just did some pulldowns and got outta there. Oh yeah, i actually got a video today - im gong to start videoing more of my lifts, so watch out :D (will get a better angle next time)

Deads
135lbs x 8
220lbs x 5
303lbs x 5
352lbs x 5
396lbs x 7
I--_2p-DUuo

GM
165lbs x 10
182lbs x 10
204lbs x 7

Standing AB Pulldown
55lbs x 15
66lbs x 12
66lbs x 12

[piszczel]

Swole ass deadlift mate!

I might get a vid of me deadlifting today too, although I'm only doing 3 reps lol.

[ice_man89]

impressive deads

[PumpinPaddy]

Swole ass deadlift mate!

I might get a vid of me deadlifting today too, although I'm only doing 3 reps lol.


impressive deads

thanks fellas

usually im too lazy to bring the cam, but ill start getting more vids

[XanderMander]

Nice Deads and Good Mornings Paddy. Deloading every rep too! Damn thats gotta be soooo much harder.

[PumpinPaddy]

Nice Deads and Good Mornings Paddy. Deloading every rep too! Damn thats gotta be soooo much harder.

thanks man, i always deload every rep for some reason, i find it hard to get/keep my breath with touch and go

[PumpinPaddy]

Notes
- Yay, another bench PR. Should have gotten 10 reps, but just missed at lockout. Up from 165x9 in wave 1, and 171x9 in wave 2. Fixed my form a little - slower eccentric, making sure i touched in the same spot each time, and keeping my elbows under the bar
- Assistance was good - pr on rows, also going to add in some extensions or pushdowns for tris 1x/week because they need more size.
- Have a couple of new pics, will upload in a sec.

Bench
45lbs x 8
90lbs x 8
110lbs x 5
135lbs x 5
154lbs x 5
178lbs x 9 PR +6lbs

Dips
BW x 15
+33lbs x 8
+45lbs x 6

DB Rows
84lbs x 12
93lbs x 10
110lbs x 6 PR +1rep

Paused Face Pulls
45lbs x 20
55lbs x 12
60lbs x 10

Tri Pushdown
55lbs x 15
66lbs x 12
66lbs x 12

[PumpinPaddy]

pics - lighting is a bit crappy in front shot, but i think there is a slight hint of some abs there :D

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1781-1.jpg

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1794-1.jpg

http://i301.photobucket.com/albums/nn41/Paulo899/CIMG1797-1.jpg

[piszczel]

Lean mean powerlifting machine :P

Looking lean bro.

Now bulk to a fat 250 like a proper powerlifter :P

[PumpinPaddy]

Lean mean powerlifting machine :P

Looking lean bro.

Now bulk to a fat 250 like a proper powerlifter :P

lol, if i wasnt doing a ****load of cardio i wouldnt be lean at all - ive already had a pizza and a magnum ice-cream today, but all the running means im not getting fat

im still gaining, 250 by the end of the year would be cool, but i think 240 is more realistic

[XanderMander]

Hell yeah man I'm bulking to 240 as well. And I think some additional tricep work would be a very good idea. Nice PR's and hitting 9 reps every week despite the increases in weight!

[PumpinPaddy]

Hell yeah man I'm bulking to 240 as well. And I think some additional tricep work would be a very good idea. Nice PR's and hitting 9 reps every week despite the increases in weight!

thanks man, i figure bigger tris = bigger bench

im really pleased to hit 9 reps again, a clear sign that im getting stronger, 10 was so close tho, got it racked and everything, but was about 2" from lockout

[PumpinPaddy]

Notes
- Hmm...pretty decent day today. Got what i wanted, 314x7, which is pr-ish, but my form was pretty ugly. The good thing is that i know exactly what i was doing wrong - not forcing my elbows under the bar or driving my head back, which meant my hips were rising first. This is not usually a problem for me, so hopefully its a once off. Ill get a vid next week to make sure. Last wave, got 303x6, so im up 11lbs and 1 rep, which is great
- Had to lift today because ive got a lot of football this week, it was a pretty intense session, i was drenched in sweat by the end. Not sure of exact time on the planks, just estimates.

Squat
45lbs x 8
135lbs x 5
242lbs x 3
275lbs x 3
314lbs x 7 (PR at this weight)
220lbs x 10 (Oly Style)
220lbs x 10 (Oly Style)

AB Plank
BW x ~70secs
+11lbs x ~60secs
+22lbs x ~45secs

Leg Press
410lbs x 18
410lbs x 15
430lbs x 12

DB Hammer Curls
35's x 10
45's x 8
40's x 10

[piszczel]

Strong workout bro! Why the two sets of 220x10?

[PumpinPaddy]

Strong workout bro! Why the two sets of 220x10?

thanks man
just did the 2 sets for some extra assistance work - i wanted to feel THE PUMP!!:p

[piszczel]

thanks man
just did the 2 sets for some extra assistance work - i wanted to feel THE PUMP!!:p

The what?











:D

[PumpinPaddy]

lol :D

[PumpinPaddy]

Notes
- Pretty average today, never really got going. Not a big deal though.
- Military presses were better than last week, still not great. Im not too bothered as long as my bench keeps increasing the way it is.

Pullups
BW x 14
BW x 10
+13lbs x 7

Military
45lbs x 8
90lbs x 5
100lbs x 3
116lbs x 3
128lbs x 6 PR

Incline DB
62's x 15
66's x 10
66's x 10

DB Rows
84lbs x 15 PR
93lbs x 10
102lbs x 7

DB Shrugs
84's x 15
93's x 12
102's x 8

[user787877877]

Been absent for a while, great PR's lately and on those pics you look thicker overall, and still very lean. Awesome!


I--_2p-DUuo

sick! but quite a bit back and not much leg drive. amiright? maybe because you're so tall.

PS: that guy in the background was mirin.LOL

[PumpinPaddy]

Been absent for a while, great PR's lately and on those pics you look thicker overall, and still very lean. Awesome!

sick! but quite a bit back and not much leg drive. amiright? maybe because you're so tall.

PS: that guy in the background was mirin.LOL

thanks man, im enjoying the pr's :D

im dont use much leg drive, but im using more than i used to. Def. has something to do with my height, it just doesnt feel right if i dip any lower

and lol at that guy, at 49 seconds it looks like hes about to fap :o

[XanderMander]

Doesn't matter how it feels because you are setting PR's and you are getting stronger! :D

Why do you start with pullups instead of the big lift?

[PumpinPaddy]

Doesn't matter how it feels because you are setting PR's and you are getting stronger! :D

Why do you start with pullups instead of the big lift?

yup, theyre all that matters

i just didnt feel ready to do the military presses, so used pullups as part of my warm-up

[piszczel]

Holy hell how can you do so many pullups lol.

Does the routine tell you what weights to use for shrugs?
If not, I'd advise you to shrug the 140's or heavier. You'd do them easily, just get some straps. Trust me - I can barely hold on to 100's, and I shrugged 140's for 10+ reps. You can do more especially that you have a strong back/traps.

[PumpinPaddy]

Holy hell how can you do so many pullups lol.

Does the routine tell you what weights to use for shrugs?
If not, I'd advise you to shrug the 140's or heavier. You'd do them easily, just get some straps. Trust me - I can barely hold on to 100's, and I shrugged 140's for 10+ reps. You can do more especially that you have a strong back/traps.

lol, i didnt know 14 was good...

Nah, it just says to keep the reps high-ish.
Ill have to start using straps, the dbs have crappy knurling, they only go up to 110 tho :(

[LessThanLuke]

lol, i didnt know 14 was good...

Nah, it just says to keep the reps high-ish.
Ill have to start using straps, the dbs have crappy knurling, they only go up to 110 tho :(

Fail DBs are fail. My gym has 200lb DBs :). 14 pullups is a lot in my book.

[PumpinPaddy]

Fail DBs are fail. My gym has 200lb DBs :). 14 pullups is a lot in my book.

fail gym is fail :( There is another gym in town that goes up to 175's, but they give out when i deadlift...

I suppose 14 is pretty good - i used to be able to do 15, but i was 40lbs lighter :D

[fitnessnewb]

haha cool vid man, strong PR, strong pullups too dayum

[PumpinPaddy]

haha cool vid man, strong PR, strong pullups too dayum

thanks bro

[dunkalicious]

why is there no workouts lately?

[PumpinPaddy]

Notes
- Today was great - solid dl and GM pr's. Was up really early, and went to the gym early and i ended up throwing up in between sets of ab pulldowns - wasnt pretty.
- My legs turned to jelly on rep 6 of deads, but there was no hitching, so its all good. Could have had 7/8 reps on GM, but was pleased with the 6.
- Waiting for my exam results now, should be up any minute. Not too worried, 99% sure i didnt fail anything, just want to see them now.

Deads
135lbs x 8
220lbs x 5
325lbs x 3
374lbs x 3
424lbs x 6 PR

Standing AB Pulldown
45lbs x 20
45lbs x 20
45lbs x 20

GM
160lbs x 12
183lbs x 10
215lbs x 6 PR

Deficit DB SLDL
75's x 15
93's x 10

[piszczel]

****ing strong deads!

Post up the results here brah, it's uni right?

[PumpinPaddy]

****ing strong deads!

Post up the results here brah, it's uni right?

thanks man

got the results, pretty happy with them

got a 2.1, which probably doesnt mean much to anyone - its not like gpa system, its the second highest grade you can get:

1.1 (best)
2.1
2.2
3.1
3.2
fail

i averaged 62%, and 70+% gives you the highest grade, so i did well. Only 1 year left :D

[piszczel]

GJ man :D

What do you study? Deadliftology? lolz

[PumpinPaddy]

GJ man :D

What do you study? Deadliftology? lolz

lmao, nah i do business. I dont like it, but only a year to go and ill have a degree

Advice to others: pick a course you are interested in, not one which you think you can get a decent job out of

[fitnessnewb]

nice nice deadlifts, what is GM(sorry for asking but first time I see it) and I just finished my last exam today, gotta retake one:( biology. Which subjects you studying?

[piszczel]

Yeah, for a long time I wanted to study accountancy because the pay is really good.
In the past weeks I changed my mind completely, want to study Medicinal Chemistry now.
If I'm going to spend 3-4 years of my life studying something, might as well chose something I'm interested in.

[PumpinPaddy]

nice nice deadlifts, what is GM(sorry for asking but first time I see it) and I just finished my last exam today, gotta retake one:( biology. Which subjects you studying?

Thanks, GM= good morning. Heres a vid http://www.youtube.com/watch?v=hZITrQ8zo78&feature=related

Ive done a bit of everything up to now - law, marketing, finance, statistics, hr - you name it, ive done it:D

I have to specialise in either law, hr, marketing, economics or finance next year, not sure which i will pick


Yeah, for a long time I wanted to study accountancy because the pay is really good.
In the past weeks I changed my mind completely, want to study Medicinal Chemistry now.
If I'm going to spend 3-4 years of my life studying something, might as well chose something I'm interested in.

thats def. the right thing to do, its a lot easier to do something you are intersted in. I would transfer to a different degree, but i would have to start paying tuition, which really isnt worth. At least i only have a year left, then im done with education :D


edit: also looks like next year i will only have to take 10 classes instead of 12, because i will compete nationally/internationally in powerlifting. Strong win :D

[ice_man89]

very nice deads indeed! gj

[fitnessnewb]

how are good mornings? Any good? You recommend them? Look like serious bussiness tbh.

[XanderMander]

Kickass good mornings man, and solid work on the DL's as well.

[PumpinPaddy]

very nice deads indeed! gj



Kickass good mornings man, and solid work on the DL's as well.[/QUOTE

Thanks guys

[QUOTE=fitnessnewb;351840561]how are good mornings? Any good? You recommend them? Look like serious bussiness tbh.

Theyre great for lower back glutes and ham strength
although if you arent really strength training, deads are probably sufficient to work those areas

[fitnessnewb]

[QUOTE=xandersausage;351865991]Kickass good mornings man, and solid work on the DL's as well.[/QUOTE

Thanks guys



Theyre great for lower back glutes and ham strength
although if you arent really strength training, deads are probably sufficient to work those areas

ah ok, was going to rep you but I likes your rep power hahaha 1337, in gaming that is leet means you are pro:D

[PumpinPaddy]

Notes
- V. good session. One rep short of a bench PR. Pressing-wise, I had 8 easy, but my lower back was cramping up really bad after deads yesterday. Confident i can get 198x6 next week for a pr, and when i test my 1rm next wave, i want at least 242.
- Everything else was great - face pull pr, getting back up to pr levels on dips, lat pulldowns were awesome too. Have a weekend free of the gym and football, i cant remember the last time i had one, so im going to enjoy it :D

Bench
45lbs x 8
88lbs x 8
110lbs x 5
135lbs x 5
143lbs x 3
165lbs x 3
187lbs x 7

Paused Face Pulls
50lbs x 15
55lbs x 12
66lbs x 10 PR

Dips
BW x 18
+33lbs x 12
+45lbs x 9

DB Extension
62lbs x 15
66lbs x 12
66lbs x 12

Lat Pulldown
165lbs x 12
176lbs x 10
193lbs x 8

[XanderMander]

Oh man nothing will ruin a solid pressing set more than a cramp! Tough news man, but at least you know you had more in you.

[PumpinPaddy]

Oh man nothing will ruin a solid pressing set more than a cramp! Tough news man, but at least you know you had more in you.

yeah, it sucks. Should have stretched it a bit more before. Not too worried tho, as long as i get my pr next week, its all good :D

[fitnessnewb]

haha awesome bwx18 dip, I love the feeling of just dipping and dipping while some others cant even do 1 dip. UL with the cramp but sh*t happens, at least you got a PR ahead of you next time. Progressive overload is what it is all about. What machien u using for face pulls?

[PumpinPaddy]

haha awesome bwx18 dip, I love the feeling of just dipping and dipping while some others cant even do 1 dip. UL with the cramp but sh*t happens, at least you got a PR ahead of you next time. Progressive overload is what it is all about. What machien u using for face pulls?

Thanks man - everyone at my gym sucks at dips, even the guys who have good benches
Yup , im lookin forward to next week already

I used the cable crossover, its just at the right height for me, the single pulleys at ,y gym are set too high

[fitnessnewb]

Thanks man - everyone at my gym sucks at dips, even the guys who have good benches
Yup , im lookin forward to next week already

I used the cable crossover, its just at the right height for me, the single pulleys at ,y gym are set too high

only got single pulleys in my gym, it is really tiny. Would a row machine be an option?(sorry for being a spamwhore haha got holidays now so ye:) )