Out to lunch

[fittofattofit]

Strong work on the benching Doug ... nice finish with that 90kg x 9 and loads of reppage. I reckon your strength on the bench will soon start to catch up with your deads and squats. What is your BW at now that you're well back from your holiday?

[DocJekyll]

the Beemer is a "drivers" car - do enjoy. Looks like you are coming back strong from the break. I am sure you are right about the glute. Keep pushing brother.

[lunchbreak]

Feeling stronger now! Bodyweight is fluctuating at 191/192lb. I ate at 2400Kcal this week, will reduce it a little next week. I was 198lb at the peak.

Bumped Friday night's workout to Saturday morning due to other commitments.

2013.09.28 Saturday

Deadlift:
5 x 75Kg
5 x 92.5Kg
3 x 110Kg
3 x 130Kg
3 x 147.4Kg
10 x 165Kg <-- 2-3 sec pause at 7 and 9, last one was a bit of a grind. (3+ set)
3 x 180Kg <-- yeah yeah, not in the program, just messing about.
2 x 190Kg
4 x 10 x 110Kg

5 x 15 hanging leg raise
3 x 6 x 60Kg front squat <-- glute still a bit weird but better than Tuesday.
5 x 60Kg military press <-- bar was there in front of me, decided to press it.

[jonnyboy44]

Great Deadlift session + all the additional work

[fittofattofit]

Awesome session on the deads Doug!
Do you realise that that totalled 9,100kg/20,000lbs of deads

[lunchbreak]

Damn should have done some more!

The days will be a bit shifted around this week as I'm pushed for time with a variety of social engagements but I should get all the workouts in.

2013.09.30 Monday

This session was rubbish. Just utter tosh. Shoulders weren't fresh at all, stupid of me to press on Saturday. Also I managed pinch my palm on Saturday while loading plates onto the deadlift bar. By Monday the heel of my palm was one big bruise and made pressing "uncomfortable". That wasn't the reason I was rubbish though, just another example of what a knobhead I am.



Military Press:
5 x 27.5Kg
5 x 32.5Kg
3 x 40Kg
5 x 50Kg
3 x 57.5Kg
3 x 62.5Kg <-- wtf, bollox. (1+ set)
3 x 62.5Kg <-- crap the second go too.
5 x 10 x 40Kg

Pull-ups:
10,10,8,6,8,6

2 x 10 x 60Kg incline bench (smith)
3 x 12 x something facepulls
2 x 12 x BW dip
25 x 20Kg barbell curl

[Flounderbout]

Sweep under the carpet - onwards and upwards!!! I blame OHPs. I hate OHPs. Not as much as I hate squats. But I hate them.

[doughnutgut]

Great work going on in here fella. They your dish washing hands?

Not srs..

Heyuge deadlifts there also boss.

[lunchbreak]

Haven't had a lot of time to peruse the forum recently. Have necessarily gone back to 3 days full body workouts as I just can't reliably fit the 4th one in. I think this suits me more anyway, I can throw in a Saturday strongman session when I have time.

Highlights from last night:

5 x 185Kg deadlift double overhand, with belt no straps! Only stopped due to left grip failing.
2 x 200Kg deadlift belt only, mixed grip.

front squatting with new lifting shoes, clean grip:
5 x 60Kg
5 x 70Kg
5 x 80Kg
5 x 85Kg
3 x 90Kg

Before you ask, I may have gone a bit mad and bought some pricey footwear.. I did at least buy them in black rather than neon yellow or red.

[Flounderbout]

Very smart shoes. Though I prefer the yellow... Not srs.
Hge deadlifts as ever - especially with bare DOH grip on the 185s.
And some mighty front squats too. I really enjoy mixing FSqs and DLs - just seems to hit everything evenly and generally cover everything. Not that I am shifting anything like the iron that you are yet. One day...!

[lunchbreak]

Very smart shoes. Though I prefer the yellow... Not srs.
Hge deadlifts as ever - especially with bare DOH grip on the 185s.
And some mighty front squats too. I really enjoy mixing FSqs and DLs - just seems to hit everything evenly and generally cover everything. Not that I am shifting anything like the iron that you are yet. One day...!

You aren't all that far away, I need to up my game! You crossed the 100Kg bench barrier recently, on Monday I only managed 6x100Kg.

[Flounderbout]

You aren't all that far away, I need to up my game! You crossed the 100Kg bench barrier recently, on Monday I only managed 6x100Kg.

Yes but I only ground out one - that makes you six times as strong as me!

[fittofattofit]

Haven't had a lot of time to peruse the forum recently. Have necessarily gone back to 3 days full body workouts as I just can't reliably fit the 4th one in. I think this suits me more anyway, I can throw in a Saturday strongman session when I have time.

Highlights from last night:

5 x 185Kg deadlift double overhand, with belt no straps! Only stopped due to left grip failing.
2 x 200Kg deadlift belt only, mixed grip.

front squatting with new lifting shoes, clean grip:
5 x 60Kg
5 x 70Kg
5 x 80Kg
5 x 85Kg
3 x 90Kg

Before you ask, I may have gone a bit mad and bought some pricey footwear.. I did at least buy them in black rather than neon yellow or red.

Great job on the deads going DOH and strapless ... awesome grip strength and that has to help with some of the strongman events: the atlas ball and farmers' walk but also the log presses and axle lifts come to mind
I still can't get a single at 185kg. Really looking strong Doug
Strong front squats as well
The shoes look good but GBP170

[lunchbreak]

I've been struggling with some cough leurgie for the past 3 weeks. My rest time between sets is mostly filled with me trying to empty my lungs of icky stuff. Not having the best time trying to workout right now. Worse, I seem to have irritated my left shoulder somehow, it is painful on light prodding and proving very much weakened. I tried some seated dumbbell presses to test it and the left one struggles at 28Kg while the right finds it easy. Oh well, guess I should lay off heavy OHPs for a few weeks.

Some highlights from last night:
10x90Kg bench, only got this because Matt pushed me to get that last rep.
5x100Kg pendlay row.
5x200Kg side handle machine dead, handles at ankle height. Wasn't going to do this, I'd already done lighter squatting at the start of the session but Matt was doing them while I was doing the pendlays and challenged me.

[fittofattofit]

Bad luck about the lurgie and the shoulder ... didn't stop you with the benching and the pendlays though
Strong lifting on that handle dead as well .. we've got one of those in our gym but I've never used it. It seems like it would be similar in movement to a hex bar dead. Great work on 200kg x 5 even if you had to cough up a cup of lung butter afterwards

[DocJekyll]

ahhhh, the sight of dedication.

Keep at it bro!

[lunchbreak]

I actually quite like the action of the side handle dead machine, I just cant see a reason to use it really when there are bars free and barely anyone uses the farmers walk implements.

Wednesdays have turned into front squat, deadlift and shoulders day. This week I pushed the front squats up to 3 x 95Kg and landed the 4th one on the pins. I don't think this schedule is ideal however because being tired from squats seems to have had a knock on effect on my heavy deadlift form.

Here's a video, this is only 190Kg for 3. I could have pulled at least 5 but I stopped deliberately because I couldn't stop the re-bending of my knees that was going on. This doesn't usually happen for a weight that I can handle for this many reps. I wish the camera angle had captured more of me so I could work out exactly what was going on. Skip to 1min 10 for the action, I set up like a sissy..


(plates are 20,20(450mm dia), 20, 10, 10, 5 (gym) per side)

[jonnyboy44]

Strong Deadlifts and after squats too.

[Flounderbout]

Here's a video, this is only 190Kg for 3. I could have pulled at least 5 but I stopped deliberately because I couldn't stop the re-bending of my knees that was going on.

That is really strange - I have never seen that before. Still a mighty strong lift in my book - funny thing was it looked easy even though you had that little knee bend thing going on. The guy behind you in the cap was certainly impressed too!

[fittofattofit]

It's hard to pick holes in the form of a guy who stepping 190kg

I can see the leg movement but I think it's exaggerated by the camera position -- it just looks like you're driving your hips for lockout to me. Really strong there Doug anyway
What is your weight at the moment ?

[lunchbreak]

It's hard to pick holes in the form of a guy who stepping 190kg

I can see the leg movement but I think it's exaggerated by the camera position -- it just looks like you're driving your hips for lockout to me. Really strong there Doug anyway
What is your weight at the moment ?

I know when going for a 1RM I sometimes pull back onto my knees a little and then straighten up because I cant get my hips through in one. This felt a little like that. Didn't happen last week and pulled 190x5 but then I skipped the front squatting too.. Monday I managed 1x150Kg back squat then on Friday I slipped over in the monsoon rain and twisted my knee so had to skip them. Will play it by ear this week. Changed my routine back to a 5/3/1 based thing but 3x a week with the BBB swapped. 4 days wasn't convenient.

I'm 196lb (89KG) at the moment. 32inch jeans are skin tight again, 34inchers fall down without a belt and feel comically large. Girlfriend is starting to hide the snacks...

[Flounderbout]

Annoying about the knee. Hope it mends quickly. 150kg squats is hyooge. Am green with envy (to add to my usual deads envy!)...

[lunchbreak]

Righto, knee is fine, just some warning twinges by Monday but thankfully I wasn't squatting until Wednesday so it had plenty of time to settle down. Bloody weather.
Leaving one in the tank on all the + sets. Doing other random accessory work but not really tracking.

Monday:

Military Press:
5 x 27.5Kg
5 x 32.5Kg
3 x 40Kg
5 x 42.5Kg
5 x 47.5Kg
7 x 55Kg (5+)

Bench:
5 x 10 x 65Kg

Pull-ups:
10, 10, 10, 6, 6, 6


Wednesday:

Squat: (might change this to front squat next week)
5 x 10 x 75Kg

Deadlift:
5 x 80Kg
5 x 100Kg
3 x 120Kg
5 x 130Kg
5 x 150Kg
6 x 170Kg (5+) <-- tired after squats, did this way around because I was waiting for the proper diameter plates.

Hanging leg raise:
5 x 15

[fittofattofit]

That's a ****load of squats to do before the deads, and great job on the deads with 170 x 6. Congratulations on the 150kg squat Doug
Everything's sounding good .. hitting plenty of heavy volume in the gym and closing in on a lean 200

[Flounderbout]

6 x 170kg.
Ma. Hoo. Sive.

[lunchbreak]

6 x 170kg.
Ma. Hoo. Sive.

Bit less than the 5x190Kg though. Freshness is a big factor for me.

Not sure about a lean 200lbs there Andrew, plenty of chub I could lose but not worrying about that too much until after the holidays.

Friday:

Bench:
5 x 42.5Kg
5 x 52.5Kg
3 x 65Kg
5 x 70Kg
5 x 80Kg
12 x 90Kg (5+) <-- rep PB

Military press:
5 x 10 x 40Kg

Dumbell rows:
5 x 10 x 34Kg

[lunchbreak]

Saturday:

Farmers walk (10m drop&turn 10m)
2 x 60Kg per hand
1 x 70kg per hand
1 x 80Kg per hand
2 x 90Kg per hand

Log press:
5 x 60Kg
5 x 70Kg
3 x 80Kg
5 x 90Kg cleans only, no press.

Planks and other core work.

[fittofattofit]

Great work on the benching PB Doug and good to see you back doing the strongman stuff

[lunchbreak]

I figured doing the 3 day version would allow me to get some event training in there without killing me.

Monday:

Squat:
5 x 52.5Kg
5 x 65Kg
3 x 77.5Kg
5 x 82.5Kg
5 x 95Kg
10 x 107.5Kg (5+)

Deadlift:
4 x 10 x 117.5Kg <-- pussied out of the 5th set.

leg curl:
5 x 10 x 20Kg

[fittofattofit]

Nice work on those squats Doug .. that last set would have left your legs on fire before facing those deads. 40 reps x 117.5kg on the deads still looks pretty good