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Monday 16th March 2014
167lbs
Bro day
Wide grip lat pulldowns ... FST-7
10 x 160lbs
8 x 160lbs
8 x 160lbs
10 x 150lbs
8 x 150lbs
8 x 150lbs
8 x 150lbs
30-45 seconds between sets
Straight Arm lat pull-downs ... FST-7
12 x 120lbs
10 x 120lbs
10 x 120lbs
10 x 120lbs
10 x 120lbs
10 x 120lbs
10 x 120lbs
Delts, serratus and lats
30-45 seconds between sets
Reverse Pec deck Rear Delt Flyes ... FST-7
10 x 90lbs
8 x 90lbs
8 x 85lbs
8 x 80lbs
8 x 75lbs
8 x 70lbs
8 x 70lbs
Rear delts
30-45 seconds between sets
Pec deck flyes ... FST-7
10 x 80kg (176lbs)
8 x 80kg (176lbs)
8 x 80kg (176lbs)
10 x 73kg (160lbs)
8 x 73kg (160lbs)
8 x 73kg (160lbs)
8 x 73kg (160lbs)
30-45 seconds between sets
Technogym machine biceps curls
15 x 20kg
15 x 25kg
12 x 30kg
12 x 30kg
12 x 30kg
50 minutes
Kanga Bangas were great ... especially washed down with a couple of bottles of Cooper's Pale Ale Tonight it's Kanga Meatballs with bush tomato
Bro day today ... really had to drag my arse out of bed to get to the gym. I kept it going light with minimal rest, mainly to keep the shoulders working. I did get talking to a few friends so I missed out a couple of other sets that I would have done. Tomorrow is deads so hopefully I'll make some gains from last week's effort
Tuesday 17th March 2015
Squats with JP
167lbs
Warm-up
lateral lunges ... 10 x bar each side
Good mornings ... 10 x bar
Paused squats ... 2 second pause
5 x 60kg (132lbs)
5 x 90kg (198lbs)
5 x 110kg (242lbs)
2 second pause in the hole; power up
Felt good
Squat singles ..... EMOM .... 7 reps
1 x 120kg (264lbs)
1 x 130kg (286lbs)
1 x 140kg (308lbs)
1 x 145kg (319lbs)
1 x 145kg (319lbs)
F x 145kg (319lbs)
1 x 145kg (319lbs)
Every Minute On the Minute
Off balance on the 6th rep
Superset
Bulgarian Split Squats ... 18" box
8 x 60kg (132lbs) each leg
6 x 70kg (156lbs) each leg
6 x 70kg (156lbs) each leg
Deep. Quad stability
Good Mornings
8 x 60kg (132lbs)
6 x 70kg (156lbs)
6 x 70kg (156lbs)
MetCon workout
12 x GHD sit-ups
Prowler push 100kg+50kg sled=150kg/330lbs x 20 metres
Airdyne cycle x 7 cals @ 70rpm
12 x GHD sit-ups
Prowler push 100kg+50kg sled=150kg/330lbs x 20 metres
Airdyne cycle x 7 cals @ 70rpm
12 x GHD sit-ups
Prowler push 100kg+50kg sled=150kg/330lbs x 20 metres
Airdyne cycle x 7 cals @ 70rpm
No rest between sets
Gasping, but getting fitter
Piriformis and glute stretches
50 minutes
The session
I was expecting deads so squats took me by surprise. I squatted two days ago
Paused Squats
110kg x 5 .... 2 second pause, then 1/4 rep and rebound out. This felt good: kept the bar down, chest up,core tight and no problem
EMOM squats ... 7 reps
At the beep, every minute on the minute, so no time to over think. Bumping the weight each rep
Started at 120kg easy, 130kg easy, 140kg easy ... so much better after last week's fail
145kg good, but much slower up. 5th rep at 145kg good. 6th rep got too far back on my heels and dumped.
145kg 7th rep. Best form of the lot
150kg would have been cool but I was very happy to get 3 reps at 145kg and my form felt good
BB split squats
70kg x 6 each leg ... these really hit the quads and force you to balance stresses across the knee = great for the VMO strength and normal patellar tracking. I live in fear that I'm going to topple over I'm getting pretty good at these
Metcon trisets: GHD sit-ups/prowlers/airdyne
Sit-ups, then push 150kg 20 metres, then airdyne cycle for 7 calories ... 3 cycles of this without rest. Yes, I was gasping at the end, but this was a lot better than the last time I did something like this. I feel that I'm getting fitter
I was much happier with the squat session today: form felt good and I feel stronger. EMOM is tough .... missed a rep when I rolled back on my heels but getting 145kg for 3 quick singles was good. Pretty happy with the way the paused reps felt at 110kg as well.
Getting fitter is a plus!
My mid afternoon is your evening ........ the previous day
The EMOM squats were a challenge but once I start working against the beeper I stop worrying about 'failing' and start worrying about not squatting in time ... it actually forces me to move quickly. Given that there was only about 30-40 seconds between reps I was pretty happy with 145kg.
And yes .... all the lower volume means I should be spared DOMS tomorrow
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Thread: A new beginning in 2015
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03-17-2015, 04:42 AM #121"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-17-2015, 06:22 PM #122
Looks like you need a massage then . Lets find a hot masseuse for you .
You form looks pretty good as always. You were leaning a little forward most likely cuz you had the bar higher like you stated. I know you are gonna scoff at this but do squat pads aid your shoulders at all?
Love me some FST-7. Dam you did a lot of those! How do you feel with all that volume?
Try shortening the ROM a little bit on those. I find the lower to the ground I go the more my back starts to round. More bro work in store? haha.
Australian like hot dogs? Looks good to me!!
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03-17-2015, 06:45 PM #123
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03-17-2015, 08:05 PM #124
Unfortunately my regular massage comes from Lucas ... we have a deal ... no happy endings!
What .... pussy pads?
I actually find that pads worsen the instability and make the bar sit even higher. I've always had grazes on my shoulders and traps from squatting but my new bar has some great knurling, but it's really tearing up the skin ... I seriously think I'm going to end up with callouses on the tops of my shoulders and traps
I like the volume with the FST-7 although the last few sets are always a bit mental .... the good thing for me is keeping the weight down, so less strain on my dodgy tendons, but more TuT for the muscles
I'm always careful to keep the back from rounding on the SLDLs, so having short legs limits my range anyway
And I just finished the last of the Kanga meatballs .. beautiful after sitting in a tomato sauce for a few days
Thanks SK ... I feel like I'm at least getting back on track so it would be nice if I can get my squat and deads both back to where they were.
And Kanga Bangas in a slice of bread with BBQ sauce and washed down with a beer are awesome!
Wednesday 18th March 2014
167lbs
Upper body
Wide grip lat pulldowns
10 x 160lbs
8 x 180lbs
6 x 200lbs
6 x 200lbs
6 x 200lbs
Tempo 3:2:3
UH grip lat pull-downs
10 x 160lbs
8 x 180lbs
6 x 200lbs
6 x 200lbs
6 x 200lbs
Tempo 3:2:3
Serratus, biceps and lats
Triceps press-downs
12 x 120lbs
12 x 120lbs
12 x 120lbs
12 x 120lbs
12 x 120lbs
12 x 120lbs
Tempo 2:2:2
Roman chair sit-ups
20
20
20
Bench press
8, 8, 8, 8, 8 x 50kg
50 minutes
I pulled up really well from the squatting session yesterday ... knees are good and very mild DOMS through the glutes, hammies and quads, so a good balanced session. I even have a yearning to go squatting again
Today was just a filler ... a long day at work so get in early, have a quick workout and give the upper body something to do. Also today is my youngest daughter's 18th birthday ... she's in Melbourne so I'm missing her but she will be flying back home tomorrow and I'm really looking forward to catching up
Last edited by fittofattofit; 03-17-2015 at 09:00 PM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-18-2015, 02:44 AM #125
- Join Date: Jul 2010
- Location: Portland, Oregon, United States
- Posts: 21,034
- Rep Power: 207613
I wish we had Kanga Bangas here in the US!
Nice singles with the 145 squats there, minus the one failed rep At least you came back and hit it after failing it this session...
I'm still waiting for an entire page with no failed reps thoughAwesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
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03-18-2015, 06:18 AM #126
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03-18-2015, 01:03 PM #127
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03-18-2015, 05:16 PM #128
... with talk sausages and meaty balls it must be .... right
Thursday 19th March 2015
Single legged deadlifts ... 12 each leg x carrying two 12kg KBs
167lbs
Mobility session
4 circuits of ..
Standing Cable squat and snatch ... 12 x 30kg two handled cable. Deep squat, then power to the snatch OH posn
TRX jackknife push-ups ... 12 x alternate leg jackknife then push up .... feet in TRX straps and planking
Single legged squats ... 12 each leg keeping a stick level at the pelvis
Ab wheel roll-outs ... 12 each set, knees elevated, making sure to not break at the hip
Feeling warmed up and flexible
so I drove back home
.... and then I did some Squats
Squats for volume
9 x 50kg (110lbs)
9 x 70kg (154lbs)
9 x 90kg (198lbs)
9 x 100kg (220lbs)
9 x 100kg (220lbs)
9 x 100kg (220lbs)
9 x 100kg (220lbs)
Felt pretty easy
30 minutes + 15 minutes
Every Thursday I have a 30 minute 'rehab' session. I don't always write it up but I'm either working through an injury or else 'prehabbing'. My chronic injuries .. right knee, right lumbar facet joint and my torn RCs are all there but stable so today was 'prehab'. My hip and back mobility were feeling really good and my shoulders were feeling stable with the 'cable squat and snatch'. Jackknives/pushups combo is pretty challenging to the core and I could feel it today. Anyway, I do this session very close to my work and usually just go in a bit early to catch up on paperwork but today I felt good so I drove back home and got that bar on my shoulders Every rep felt good but I didn't push it ... it was nice to get the volume in and the squatting was all done within 15 minutes, one of the big advantages of having the gym set up at home ... Squat more to Squat more
Deads tomorrow
Last edited by fittofattofit; 03-18-2015 at 07:53 PM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-18-2015, 07:03 PM #129
This is very unfortunate and needs to be changed now. I am giving you an intervention.
How do you like those underhand pulldowns? Made me think since you like rows so much how come you dont do any of those underhanded?
How far away does your soon to be 18 yr old live from you? Happy bday to her . Hope everyone has fun!!
Yea I guess that makes sense. I dont use those pads either. But whats wrong with using a pussy pad? I would love to be a pussy pad.
Man everything with you is mental . Now I want some Kanga meatballs. A dude at my gym who is a natty bodybuilder was doing paused squats. Made me think of you haha.
Strong bro work!
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03-18-2015, 07:14 PM #130
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03-18-2015, 07:41 PM #131
- Join Date: Jul 2010
- Location: Portland, Oregon, United States
- Posts: 21,034
- Rep Power: 207613
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03-18-2015, 07:59 PM #132
I like the UH pulldowns because I can control the tension through the biceps very easily but I don't like going UH for BB rows ... they tend to be much more explosive for me and having already ruptured the right distal biceps tendon I am very wary about how I put strain on it
She lives in Melbourne (only since last month) which is 500 miles away. She's currently in the airport lounge on the way home enjoying her first ever legal drink
I over think things
Paused squats are helping my flexibility though
It was an early session today ... 6am. Tomorrow will be afternoon so we'll be overlapping again. I'll be keen to know what you think after doing the EMOM squats!
Thanks Zack .... well ... I kept it safe! Tomorrow with deads will be a different story!
I know, I know ....
I really wanted to squat but I don't want to mess up the deads cos those fcukers destroy my mind
I've got an angel sitting on one shoulder and a devil on the other telling me what to do
Last edited by fittofattofit; 03-18-2015 at 08:27 PM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-18-2015, 08:06 PM #133
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03-18-2015, 08:13 PM #134
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03-19-2015, 12:47 AM #135
I may be bloody minded but you have that strength ... I can lift nothing near to what you can on the big three!
Thanks ... that's the plan
I got sick of waiting to use the one rack at my regular gym and now I've got a better bar and plates than they have
An inferior rack and set-up hasn't hindered you ... awesome avi and you're carrying some amazing size!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-19-2015, 05:27 AM #136
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,962
- Rep Power: 142679
Was wondering why your journal hasn't popped up in my feed lately
Sick squat volume in just 15 min! That'll get the legs burning
Liking that new home gym setup!
Excellent pics from the US vacation- looks like it was a great time!PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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03-19-2015, 05:52 AM #137
Thanks for dropping in Woody ... I figured my log had just got too boring
I had a great time in the States .. loved the time with my girls in Canada, Orlando and NYC and then returned two weeks later for my annual boys' trip skiing in Jackson
I'm really happy with that home gym set-up and I'm hoping to make a few gains on the squats and deads this year!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-19-2015, 06:03 AM #138
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,962
- Rep Power: 142679
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03-19-2015, 12:54 PM #139
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03-19-2015, 05:55 PM #140
Yea I should have specified by saying before your surgery so people dont think im trolling lol. Makes sense.
so you mean she drank before then? .
Yes you do. We need to get you to stop doing this haha. Your flexibility seems to be pretty good though. Always looks like you got some good ROM on your squats.
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03-19-2015, 06:48 PM #141
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03-19-2015, 11:56 PM #142
Having had a veto on a home gym for 20 years I was finally freed up to create a man-cave
It's taken me a while to get used to motivating myself at home but it makes a big difference just being able to get in a 15 or 30 minute workout when it suits when you're short of time
I'd love to add some plates to my collection but it's all fantasy at the moment ... I've got 220kg of bar and plates and unfortunately I'm nowhere near using all of them yet
... like the time I got a text saying she was being treated by St John's Ambulance with a drip after she drank too much at the end of high school graduation party ....
Well ... I fcuked it up again on the deads today just over thinking it again. I wouldn't say my flexibility is 'good' but it's way better than it used to be
You're a very solid 85kg and not at all fat. I'd love to be back at 80kg but 10-12% ... don't know if that's achievable for me anymore but I may as well aspire to that
Friday 20th March 2015
167lbs
Deads with JP
Warm-up
Single leg deadlifts .... 12 x bar each leg
Glute and hammie stretches
Deadlifts .... full reset
8 x 60kg (132lbs)
5 x 90kg (198lbs)
3 x 130kg (286lbs)
1 x 150kg (330lbs)
Deadlifts ..... EMOM
Every Minute on the Minute
1 x 150kg (330lbs)
1 x 160kg (352lbs)
1 x 165kg (363lbs)
F x 165kg
F x 160kg
abandoned
Just mindfcuked
I didn't even pull at the 160
MetCon Rack .... deads and rows
10 x inverted ring rows
5 x 130kg (286lb) deadlift
8 x inverted ring rows
4 x 130kg (286lb) deadlift
6 x inverted ring rows
3 x 130kg (286lb) deadlift
4 x inverted ring rows
2 x 130kg (286lb) deadlift
2 x inverted ring rows
1 x 130kg (286lb) deadlift
No rest
Superset
KB swings
15 x 32kg (71lbs)
15 x 32kg (71lbs)
15 x 32kg (71lbs)
with GHD hyperextensions
12 reps x BW+8kg KB
12 reps x BW+8kg KB
12 reps x BW+8kg KB
GH hypers were tough
Superset
Atlas stone cleans
5 x 45kg (100lbs)
5 x 45kg (100lbs)
5 x 45kg (100lbs)
with prone incline DB rows
10 x two 50b DBs
10 x two 50b DBs
10 x two 50b DBs
Stretches
50 minutes
Deadlifts
Just sh!te
Started the EMOM ... every minute on the minute with the beep
150kg easy ... 160kg easy ... 165kg not the cleanest ... stay at 165kg didn't really pull ... drop to 160kg didn't even tension the bar ... just gave up
Metcon rack with rows/deadlifts
5-4-3-2-1 on the deads at 130kg/286lbs all superseded with the rows .. no rest. Somehow this was much easier
Atlas stone cleans
https://youtu.be/C10JuaFgvD8
This is what I was doing, and with this size stone, and placing the store on a platform at shoulder height ... not me though
These felt surprisingly good
I'm disappointed obviously ... to the point that I apologised to JP for letting him down. It's a total mindfcuk .. I know I have the strength but when I start to doubt myself I spend forever over the bar and then just give up. The rest of the session was fine and if anything PC exercises like the deadball and atlas stone cleans are getting easier. It's just deads at a weight that's been my working weight for over 5 years .... deep sigh.
[/center]"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-20-2015, 12:01 AM #143
gotta clear those clouds from the head and pull straight
aside from that, those lifts are still pretty good
but srsly
71 x 15 on kb swings PLUS weighted hypers
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03-20-2015, 06:01 AM #144
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03-20-2015, 03:53 PM #145
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03-21-2015, 11:39 PM #146
Thanks Ryou ... 6 months ago I was at the stage where I'd pull 180kg every time for at least a single, and then I really strained my glute (I actually think it may have been a sciatic nerve root pain) and I've just lost whatever form I had going then. I've been thinking of doing a round of singles just to build confidence up to a decent weight, but I know that it's the volume that will eventually build up the lift. Volume to build the lift; singles to build confidence
Otherwise I was happy with the session and I was surprised how easy the swings felt and how relatively easy the atlas stone lifts were
Thanks Tom ... I know! The 165 wasn't too tough so I should have been good for 170 but my mind started telling me 'no'
Otherwise it was a good session so I suppose I'll keep plodding along and hope that a decent delight just happens
When I say I 'didn't really pull' I mean that I just stood at the bar, tensioned it, but never even started to drive my heels .... honestly I spend so long over the bar when I get like that that I just get no co-ordination. JP said that he can just see my mind working and that it's nothing technical but totally mental .... I keep the form pretty tight and have a good lift and then just goes
Deficit deads have always been good for me and I think that I need to work on those and SLDLs. For my sessions with JP I always let him decide what I'm going to do but I suspect that he'll have me doing deficits next Thursday
Saturday 21st March 2015
Yardio ... preparing for the 18th Birthday party
My daughter, just back from Melbourne for the weekend, invited a whole lot of her friends over to celebrate her 18th so I spent the day cleaning up the house and garage and no time for training. I woke up to this on Sunday morning:
https://youtu.be/CIzyoVk0o0Q
there were actually 15 18yo kids lying around on the floor and couches and even a couple on the verandah
I just drove off, had a coffee and bacon and egg breakfast and came back 2 hours later ... fortunately they'd started to clean up by the time I got back. I'll take another rest day and then I'm ready to hit the squats with JP tomorrow
OK, I snuck in some benching because I've been slacking off
Benching like Barbie
8, 8, 8, 7, 6, 8, 8 x 50kg
53 reps
Last edited by fittofattofit; 03-22-2015 at 03:09 AM.
"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-21-2015, 11:56 PM #147
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03-22-2015, 05:58 AM #148
At least I had a couple of double shot cappuccinos and some eggs and bacon to get me psyched up for it
I still remember taking my daughter swimming as a toddler and it seems like yesterday .... and the main thing is that they all had a good night even if there were a few sore heads this morning"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-22-2015, 03:51 PM #149
Sorry to bring back bad memories.
Looks like it was a good party!! You are a great dad .
Really does look pretty good though. You already know most of your problems are mental.
I forgot if I have ever asked do chains or rack pulls aid in your deads at all?
Man I think thats one heck of a session. I dont think there is much to feel bad about even though you always want more.
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03-22-2015, 10:38 PM #150
I just stayed in my room with ear plugs in ... the music and singing finally stopped at 4am I'm told
That right side of my back is always crunchy and tight so I just have to think about it and things go haywire
I've not used chains although I have done rack pulls before but not for a long time though
I was otherwise happy with the way things went ... it's just those damned deads"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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A new beginning in 2015
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