fishpat86 - 7 weeks and counting!!!

[fishpat86]

Thursday 13th of March 2014

Push:

Flat Bench:
Bar x 12
50kg x 5
75kg x 5
72.5kg x 5
72.5kg x 4

Incline Bench:
Bar x 12
47.5kg x 8
45kg x 8
45kg x 8
45kg x 7

OH Press:
Bar x 10
30kg x 10
30kg x 10
30kg x 10
30kg x 7

DB Side Raise:
5kg x 8
12.5kg x 10
12.5kg x 10
12.5kg x 9
12.5kg x 9

Skullcrushers:
20.5kg x 12
20.5kg x 10
18kg x 12

[fishpat86]

Tuesday 15th of April 2014

Pull: (reset)

Deadlift:
75kg x 8
105kg x 3
135kg x 3
155kg x 1

B.O.R:
45kg x 10
65kg x 6
65kg x 6
65kg x 6
65kg x 6

Lat Pulldown:
20kg x 12
50kg x 6
50kg x 6
50kg x 6
50kg x 6

Shrugs:
100kg x 8
100kg x 8
100kg x 8

EZ Curls:
Bar x 12
28kg x 12
28kg x 12
28kg x 12
28kg x 12
28kg x 12

[fishpat86]

Thursday 3rd of April 2014

Push: (reset)

Flat Bench:
Bar x 12
50kg x 5
72.5kg x 3
72.5kg x 3
72.5kg x 3

Incline Bench:
Bar x 12
45kg x 6
45kg x 6
45kg x 6
45kg x 6

OH Press:
Bar x 12
30kg x 6
30kg x 6
30kg x 6
30kg x 6

DB Side Raise:
5kg x 10
10kg x 6
10kg x 6
10kg x 6
10kg x 6

Skullcrushers:
Bar x 12
18kg x 10
18kg x 10
18kg x 22

[fishpat86]

Sunday 6th of April 2014

Legs: (reset)

Box Squat:
Bar x 12
80kg x 8
100kg x 5
110kg x 3
110kg x 3
110kg x 3

SLDL:
45kg x 10
85kg x 8
85kg x 8
85kg x 8
85kg x 8

ATG Squats:
50kg x 5
50kg x 7
50kg x 8

[fishpat86]

Tuesday 8th of April 2014

Pull:

Deadlift:
75kg x 8
105kg x 5
150kg x 4
150kg x 3
150kg x 2

B.O.R:
45kg x 10
75kg x 9
75kg x 9
75kg x 8
75kg x 8

Lat Pulldown:
20kg x 10
55kg x 10
55kg x 10
52.5kg x 10
52.5kg x 9

Shrugs:
115kg x 12
115kg x 12
115kg x 12

EZ Curls:
Bar x 12
33kg x 12
33kg x 12
33kg x 12
33kg x 12
33kg x 12

I decided to up the ante on the deadlifts today with a quick warmup then on to the working weight of 150kg. I wanted three sets of 4 but with a previous rep best of 150kg x 5 I didn't have the highest hopes. I am pleased with what I did though. Everything else was either more weight or more reps than my last proper pull session.

SMASHED IT BRO!

[fittofattofit]

Good work on the deads: only one rep shy of your rep max and 150kg x 9 altogether. Rows are looking strong as well

[fishpat86]

Good work on the deads: only one rep shy of your rep max and 150kg x 9 altogether. Rows are looking strong as well

Cheers Ausbrah, I reckon I could've beaten the rep max but I wanted to start working my way to three sets of five and the retest the rep max. The rows felt good as well. Form was a bit sloppy on the last couple of reps though.

[fishpat86]

Thursday 10th of April 2014

Push:

Flat Bench:
Bar x 12
50kg x 5
75kg x 5
75kg x 4
72.5kg x 4

Incline Bench:
Bar x 12
47.5kg x 8
47.5kg x 8
45kg x 7
45kg x 6

OH Press:
Bar x 10
30kg x 10
30kg x 10
30kg x 8
30kg x 7

DB Side Raise:
5kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10

Skullcrushers:
Bar x 12
23kg x 12
23kg x 8
20.5kg x 9

A bit of a mixed bag today. Bench went well with two sets of 75kg. I almost had the fifth rep on the second set but I couldn't get the lockout, thank **** fr the rack because it definitely saved me from ****ing myself up when gravity took over. The incline bench started well but I seemed to lose energy halfway through my sets. OH Press was a total write off. I struggled like **** to get those reps out and I am not happy with what I got done. Starngely I then moved onto the DB Side Raises and they went better than my previous proper push session. I was expecting them to be weak after the crappy OH Press session. I then did my skullcrushers with fried triceps and though FUARRRKKKK this is hard. Got 12 the first set then 8 and thought I'll drop down 2.5kgs and see what happens. I thought I had loaded the bar up to 20.5kg but I put two 2.5's instead of 1.25's so not too bad in the end.

[fittofattofit]

Nice work on the flat benching. That was a huge amount of pressing today so I'm not surprised that your tris might fatigue on the OH presses. Good effort finishing with the skulls after all that triceps mashing

[fishpat86]

Nice work on the flat benching. That was a huge amount of pressing today so I'm not surprised that your tris might fatigue on the OH presses. Good effort finishing with the skulls after all that triceps mashing

It was a mission and a half. I then had to remove all the furniture from the living room at 10pm so my landlord could come and paint the room today. I was shattered by the time I got to bed. How is the tear today?

[fishpat86]

Sunday 13th of April 2014

Legs:

Box Squat:
Bar x 12
80kg x 8
100kg x 5
110kg x 8
110kg x 7
110kg x 5

SLDL:
45kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 8

ATG Squats:
60kg x 6
60kg x 8
60kg x 8

Smashed leg day today in my new gym location. I have had to move it all to my mums house until I build my gym shed in my new houses garden. It is in her dining room lol and it is absolutely ****ing baking in there. I was dripping with sweat.

[fishpat86]

Dear SLDLs,

My arse muscles hurt and I walk like I have been gangraped by a pack of elephants.

Regards,

fishpat86

[fittofattofit]

Dear SLDLs,

My arse muscles hurt and I walk like I have been gangraped by a pack of elephants.

Regards,

fishpat86

that's not surprising after box squats 110kg for 20 reps >>> SLDLs 100kg >>> ATG squats. Glutes would be quivering

[fishpat86]

that's not surprising after box squats 110kg for 20 reps >>> SLDLs 100kg >>> ATG squats. Glutes would be quivering

My legs were shaking like crazy on the ATG squats. Only lightweight but fuark they were hard.


Tuesday 15th of April 2014

Push:

Deadlift:
75kg x 8
105kg x 5
150kg x 4
150kg x 4
150kg x 3

B.O.R:
45kg x 10
77.5kg x 8
75kg x 8
75kg x 8
75kg x 8

Lat Pulldown:
20kg x 12
55kg x 10
55kg x 10
55kg x 10
52.5kg x 10

Shrugs:
117.5kg x 12
115kg x 12
115kg x 11

EZ Curls:
Bar x 12
35kg x 12
33kg x 12
28kg x 12
28kg x 12
28kg x 12

Good session tonight. I reckon I could've hit 6 reps on the first set of 150kg deadlifts but I want to work towards three sets of four and then onto sets of five. B.O.Rs felt nice if a little shaky, will stick with the same weight next week and tidy the form up a bit. Lat pulldowns went well and I reckon I could've got 55kg for all four sets. Shrugs the same, felt easier than normal but I will stick with the same weight for a few weeks to avoid the temptation to hump it up. I decided to go heavier on the curls but soon noticed my form slipping so I lowered the weight and focused on the squeeze and a nice slow negative. Arms wer burning like mad!

[fittofattofit]

Nice deadlifting

[fishpat86]

Nice deadlifting

I want a set of 10 with 150kg sooo badly but that is a long way off I think. I was supposed to do a push session tonight but I have been moving house all day. Hopefully I can escape tomorrow evening and get it in. I'm not missing legs on Sunday, that's for sure!

[fishpat86]

I have interwebz back! I had a week without after moving but I am in now and settled, just waiting on sofas rhis afternoon and then it is off to le gym!

Friday 15th of April 2014:

Push:

Flat Bench:
Bar x 12
50kg x 5
75kg x 5
75kg x 4
72.5kg x 5

Incline Bench:
Bar x 12
47.5kg x 8
47.5kg x 8
47.5kg x 7
45kg x 8

OH Press:
Bar x 12
30kg x 10
30kg x 10
30kg x 9
30kg x 8

DB Side Raise:
5kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10
12.5kg x 10

Skullcrushers:
Bar x 12
20.5kg x 10

Sunday 20th of April 2014

Legs:

Box Squat:
Bar x 12
80kg x 8
100kg x 5
110kg x 8
110kg x 8
110kg x 8

SLDL:
45kg x 10
105kg x 10
105kg x 10
105kg x 10
105kg x 7

ATG Squats:
60kg x 9
60kg x 8
60kg x 8

Tuesday 22nd of April 2014

Pull:

Deadlift:
75kg x 8
105kg x 5
150kg x 5
150kg x 4
150kg x 4

B.O.R:
45kg x 8
75kg x 9
75kg x 9
75kg x 8
75kg x 8

Lat Pulldown:
20kg x 10
55kg x 10
55kg x 10
55kg x 10
55kg x 10

Shrugs:
117.5kg x 12
117.5kg x 12
117.5kg x 12

EZ Curls:
Bar x 12
28kg x 12
28kg x 12
28kg x 12
28kg x 12
28kg x 12

[fittofattofit]

I want a set of 10 with 150kg sooo badly but that is a long way off I think.

I'm with you on that ... one of my targets to set me up for a decent chance at a 200 pull at some stage
Good box squatting and looking good on the deads .. added two reps at 150

[fishpat86]

I'm with you on that ... one of my targets to set me up for a decent chance at a 200 pull at some stage
Good box squatting and looking good on the deads .. added two reps at 150

I missed my push session yesterday because I had a hangover after my first dinner party in my new house. I am going to do a 1RM bench test tomorrow and see what I can do. Probably try a deadlift and squat 1RM soon as well. I reckon 190kg is on the cards. How long til you can deadlift heavy on that arm?

[fittofattofit]

I missed my push session yesterday because I had a hangover after my first dinner party in my new house. I am going to do a 1RM bench test tomorrow and see what I can do. Probably try a deadlift and squat 1RM soon as well. I reckon 190kg is on the cards. How long til you can deadlift heavy on that arm?

I did some deads yesterday for the first time in 10 weeks (it's 7 weeks since the op) .. just went light for volume at 100kg but it all felt good. The surgeon told me it would be 6 months before I could go heavy although the strain from the deads is isometric so I'll probably push that envelope a tad
190 is my next target as well but it'll have to wait

[fishpat86]

I did some deads yesterday for the first time in 10 weeks (it's 7 weeks since the op) .. just went light for volume at 100kg but it all felt good. The surgeon told me it would be 6 months before I could go heavy although the strain from the deads is isometric so I'll probably push that envelope a tad
190 is my next target as well but it'll have to wait

Careful though, last thing you want is a completely ripped in half bicep and that is a common injury in heavy deadlifters. I didn't do my bench 1RM yesterday but I am going to do a bench and squat 1RM today.

[fishpat86]

Well my 1RM tests were a mixed bag of good and bad.

Sunday 27th of April 2014:

Flat Bench and Box Squat 1RM test:

Flat Bench:
Bar x 15
50kg x 5
70kg x 2
80kg x 1
90kg x 0
90kg x 0
85kg x 0

Box Squat:
Bar x 12
80kg x 5
110kg x 2
130kg x 1
140kg x 1
145kg x 1
150kg x 0

I'm annoyed I couldn't hit a 90kg bench considering 85kg is my previous PB. The 80kg warmup felt quite easy as well so I was convinced I would get 90kg and maybe 95kg but it wasn't to be. I then went on to the box squats and hit 145kg, a new PB. I reckon I could've hit 150kg if I hadn't of done the 145kg. Can't moan about 145kg though as it is a 2x bodyweight squat

[fittofattofit]

Excellent Box squats! Strong PR at 145

[fishpat86]

Excellent Box squats! Strong PR at 145

Cheers brah.

Isn't it almost 3am in Ausland right now?

[fishpat86]

Tuesday 28th of April 2014:

Pull:

Deadlift:
75kg x 8
105kg x 5
150kg x 5
150kg x 4
150kg x 4

B.O.R:
45kg x 10
75kg x 10
75kg x 10
75kg x 9
75kg x 9

Lat Pulldown:
20kg x 10
57.5kg x 10
57.5kg x 10
57.5kg x 10
57.5kg x 9

Shrugs:
120kg x 12
120kg x 12
120kg x 10

EZ Curls:
Bar x 12
30.5kg x 12
30.5kg x 12
28kg x 12
28kg x 12
28kg x 12

I seem to be stuck at 150kg deadlift for a set of 5 then two 4's. I might lower the weight or raise it and go for triples next week.

[fittofattofit]

Rows, pulldowns and curls went up though
What about 160 for triples?

[fishpat86]

Rows, pulldowns and curls went up though
What about 160 for triples?

I'll give it a go, sounds like an easy jump from 150kg for 5 but I doubt it will be that simple.

[fishpat86]

Thursday 1st of May 2014:

Push:

Flat Bench:
Bar x 12
50kg x 5
80kg x 3
75kg x 5
75kg x 4

Incline Bench:
Bar x 12
50kg x 8
47.5kg x 8
47.5kg x 8
45kg x 8

OH Press:
Bar x 12
35kg x 5
35kg x 5
35kg x 5
35kg x 5

DB Side Raise:
5kg x 10
15kg x 8
12.5kg x 10
12.5kg x 10
12.5kg x 10

Skullcrushers:
Bar x 10
18kg x 12
18kg x 12
18kg x 12

80kg for 3 aint bad even if I do say so myself, especially followed up by two sets of 75kg. Everything else was an improvement from the last session as well. I have increased the weight on the OH Press but lowered the reps and am keeping my form super strict as well from now on. Hopefully that will help me push my bench to 100kg and beyond.

[fishpat86]

Supposed to be leg day today but;

(a) I have a stinking hangover

and

(b) At the age of 27 I have determined that I am not able to do a backflip on a bouncy castle and my neck is a lot more delicate than I thought.


The wedding was good though

[fittofattofit]

27 and in a jumping castle .. I'd bet the Guinness was sloshing around inside

Nice job on the benching the other day .. big pressing sesh with the bench, incline bench and OHPs