FIERCE 5 - Things do not happen. Things are made to happen!!

[Corbets]

Cheers lads, yeah I feel at this stage whilst cutting It cant hurt - set 1 was such a contract to 2 and 3. Just realised im about 1.5 times BW for reps.. noice

2 PRs on a cut - looking good!

[ItsTiME35]

2 PRs on a cut - looking good!

Thanks man, yeah would have liked my full 3x5 at 110kg but still happy with the 5 rep PR

[ItsTiME35]

DARTH PLATES SPECIAL - FULL BODY
WEEK 32 - DAY 3
Date - 14/06/18
Body Weight - 170
Time - 06.00 - 07.30
Mood - Got it done!!

WORKOUT B

** Deadlift **
- Total Sets: 8
- Total Reps: 23
- 70.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 150.0 kgs x 1 rep
- 160.0 kgs x 4 reps @RPE10
- 145.0 kgs x 5 reps @RPE7
- 145.0 kgs x 5 reps

** Incline Barbell Bench Press **
- Total Sets: 9
- Total Reps: 25
- 20.0 kgs x 5 reps
- 40.0 kgs x 2 reps
- 50.0 kgs x 2 reps
- 55.0 kgs x 1 rep
- 60.0 kgs x 3 reps [PR] @RPE9
- 60.0 kgs x 2 reps
- 60.0 kgs x 3 reps
- 60.0 kgs x 2 reps
- 55.0 kgs x 5 reps @RPE7

** Chin Up **
- Total Sets: 5
- Total Reps: 30
- 50.0 kgs x 4 reps
- 65.0 kgs x 2 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps

** Cable Face Pull **
- Total Sets: 3
- Total Reps: 30
- 55.0 kgs x 10 reps [PR]
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps

Summary
Mixed bag as you can see but hey, i'm either winning or learning

Deads felt good but rep 5 wouldnt move. 145kg back offs moved so smooth though. Still dialling in form on inc bench but seeing as I only started 19th May i'm fairly happy Dropped it back 5kg to make sure I got a solid set of 5 in and 55kg moved really well.

[ItsTiME35]

DARTH PLATES SPECIAL - FULL BODY
WEEK 33 - DAY 1
Date - 16/06/18
Body Weight - 170
Time - 08.00 - 09.40
Mood - Squat time

WORKOUT A

** Barbell Squat **
- Total Sets: 12
- Total Reps: 19
- 20.0 kgs x 5 reps
- 60.0 kgs x 1 rep
- 70.0 kgs x 1 rep
- 80.0 kgs x 1 rep
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 115.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 125.0 kgs x 1 rep
- 130.0 kgs x 1 rep [PR] @RPE 8.5
- 100.0 kgs x 4 reps

** Flat Barbell Bench Press **
- Total Sets: 9
- Total Reps: 34
- 20.0 kgs x 5 reps
- 50.0 kgs x 2 reps
- 55.0 kgs x 1 rep
- 60.0 kgs x 1 rep
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps @RPE8

Summary
Tested my squat 1RM and I think from videos below I may have had 135-140 in me. added 17.5kg to my previous 1RM hitting 130kg, Very Very happy Need to work on my heel rocking during set up but apart from that happy. Esp the 125kg lift. 130kg was a grinder but still good speed.

Ran out of time on the rest

110kg Single Squat



115kg Single Squat



120kg Single Squat



125kg Single Squat



130kg Single Squat - New 1RM



100kg 1x4 Squats back off

[ItsTiME35]

hoping my deads tomorrow provided as good as session as Saturdays fun Still buzzin

[daawhitty]

Lovely lifting Ian - breaking new ground and edging towards that 3 plate squat. Made up for you #crew.

[ItsTiME35]

Lovely lifting Ian - breaking new ground and edging towards that 3 plate squat. Made up for you #crew.

Thanks man, 4pps dead and 3pps squats are deffo being hit this year for at least a single but I suspect reps. I'm 10kg off on Squats and 12.5kg off on deads.

Just realised that was close to a 1.75 x body weight squat. Happy man

[ItsTiME35]

DARTH PLATES SPECIAL - FULL BODY
WEEK 33 - DAY 2
Date - 19/06/18
Body Weight - 170
Time - 06.00 - 07.40
Mood - Dialed deads back 10% to work on form

WORKOUT B

** Deadlift **
- Total Sets: 7
- Total Reps: 23
- 70.0 kgs x 5 reps
- 110.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 150.0 kgs x 5 reps @RPE8
- 140.0 kgs x 5 reps @RPE6
- 140.0 kgs x 5 reps

** Sumo Deadlift **
- Total Sets: 1
- Total Reps: 5
- 70.0 kgs x 5 reps [PR] @RPE1

** Incline Barbell Bench Press **
- Total Sets: 8
- Total Reps: 26
- 20.0 kgs x 5 reps
- 40.0 kgs x 2 reps
- 50.0 kgs x 2 reps
- 55.0 kgs x 1 rep
- 60.0 kgs x 5 reps [PR] @RPE10
- 60.0 kgs x 4 reps @RPE10
- 60.0 kgs x 2 reps
- 55.0 kgs x 5 reps

** Chin Up **
- Total Sets: 5
- Total Reps: 30
- 50.0 kgs x 4 reps
- 65.0 kgs x 2 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps

** Overhead Press **
- Total Sets: 5
- Total Reps: 16
- 20.0 kgs x 5 reps
- 30.0 kgs x 5 reps
- 32.5 kgs x 3 reps
- 35.0 kgs x 2 reps
- 37.5 kgs x 1 rep

** Cable Face Pull **
- Total Sets: 3
- Total Reps: 30
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps
- 55.0 kgs x 10 reps

Summary
Dialed deads back 10% to work on form - also suspect some fatigue following my 1RM squat experiment. 150kg for 5 moved well but still not 100% right. Did some sumo for first time - interesting stuff and may explore in future. Inc bench was going well til it wasn't LOL. Also threw in some ohp accessory work to see if it caused golfers elbow to flare again.

Happy overall

[OmarCominYo]

Impressive work man! Repping 3 plates deads at rpe 6, nice!!!

[ItsTiME35]

Impressive work man! Repping 3 plates deads at rpe 6, nice!!!

Never thought of it like that lol.. ain't too bad. Thanks brother

[ItsTiME35]

DARTH PLATES SPECIAL - FULL BODY
WEEK 33 - DAY 3
Date - 21/06/18
Body Weight - 170
Time - 06.00 - 07.35
Mood - Solid workout

WORKOUT A

** Barbell Squat **
- Total Sets: 7
- Total Reps: 23
- 20.0 kgs x 5 reps
- 80.0 kgs x 1 rep
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 112.5 kgs x 5 reps [PR] @RPE9
- 100.0 kgs x 5 reps @RPE7
- 100.0 kgs x 5 reps

** Flat Barbell Bench Press **
- Total Sets: 9
- Total Reps: 34
- 20.0 kgs x 5 reps
- 50.0 kgs x 2 reps
- 55.0 kgs x 1 rep
- 60.0 kgs x 1 rep
- 65.0 kgs x 5 reps @RPE9
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps
- 65.0 kgs x 5 reps

** Seated Cable Row **
- Total Sets: 5
- Total Reps: 40
- 42.5 kgs x 8 reps
- 50.0 kgs x 8 reps
- 57.5 kgs x 8 reps
- 57.5 kgs x 8 reps
- 57.5 kgs x 8 reps

** Standard Plank **
- Total Sets: 3
- 01:10 [PR]
- 01:10
- 01:10

Summary
Squats still on the move. 100kg finally for first time felt light(ish). Some tightness in my lower back today but nothing too serious. Bench felt strong and form is coming together. Really focusing on the pause. Had to do cable rows instead of pens cause both platforms were taken. Used the two handle method suggested by Jay so I can horizontal instead of vertical.

Overall pleased with progress

[mannymann]

Just catching up mate. That's some great lifts especially the squat

[ItsTiME35]

Just catching up mate. That's some great lifts especially the squat

Cheers man, very happy with my squat at minute

[daawhitty]

Nice work chief... Bench coming along nicely - soon be repping 70kg's dude.

[ItsTiME35]

Nice work chief... Bench coming along nicely - soon be repping 70kg's dude.

getting closer dude

[ItsTiME35]

DARTH PLATES SPECIAL - FULL BODY
WEEK 34 - DAY 1
Date - 23/06/18
Body Weight - 170
Time - 08.00 - 09.30
Mood - Perfect workout

WORKOUT B

** Deadlift **
- Total Sets: 8
- Total Reps: 24
- 70.0 kgs x 5 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 152.5 kgs x 5 reps @RPE8.5
- 140.0 kgs x 5 reps@RPE6.5
- 140.0 kgs x 5 reps

** Incline Barbell Bench Press **
- Total Sets: 7
- Total Reps: 25
- 20.0 kgs x 5 reps
- 40.0 kgs x 2 reps
- 50.0 kgs x 2 reps
- 55.0 kgs x 1 rep
- 60.0 kgs x 5 reps@RPE9
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Chin Up **
- Total Sets: 6
- Total Reps: 30
- 50.0 kgs x 2 reps
- 57.5 kgs x 2 reps
- 65.0 kgs x 2 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps

** Cable Face Pull **
- Total Sets: 3
- Total Reps: 36
- 55.0 kgs x 12 reps [PR]
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps

Summary
Followed workout to the letter. Great workout

[daawhitty]

Great workout matey..it’s good when you have one of those days..!

[ItsTiME35]

Great workout matey..it’s good when you have one of those days..!

yeah man nice when it all comes together

[ItsTiME35]

DARTH PLATES SPECIAL - FULL BODY
Week 34 - DAY 2
Date - 26/06/18
Body Weight - 170
Time - 06.00 - 07.40
Mood - Oh Yeah!!!!

WORKOUT A

** Barbell Squat **
- Total Sets: 9
- Total Reps: 25
- 20.0 kgs x 5 reps
- 70.0 kgs x 1 rep
- 80.0 kgs x 1 rep
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 115.0 kgs x 5 reps [PR] @RPE9
- 102.5 kgs x 5 reps @RPE7
- 102.5 kgs x 5 reps

** Flat Barbell Bench Press **
- Total Sets: 10
- Total Reps: 34
- 20.0 kgs x 5 reps
- 50.0 kgs x 2 reps
- 55.0 kgs x 1 rep
- 60.0 kgs x 1 rep
- 65.0 kgs x 1 rep
- 67.5 kgs x 5 reps [PR] @RPE9
- 67.5 kgs x 5 reps
- 67.5 kgs x 4 reps @RPE9
- 67.5 kgs x 5 reps
- 67.5 kgs x 5 reps

** Pendlay Row **
- Total Sets: 5
- Total Reps: 25
- 77.5 kgs x 5 reps
- 77.5 kgs x 5 reps
- 77.5 kgs x 5 reps
- 77.5 kgs x 5 reps
- 77.5 kgs x 5 reps

** Barbell Shrug **
- Total Sets: 2
- Total Reps: 10
- 77.5 kgs x 5 reps
- 77.5 kgs x 5 reps

** Deadlift **
- Total Sets: 2
- Total Reps: 6
- 77.5 kgs x 3 reps
- 77.5 kgs x 3 reps

** Standard Plank **
- Total Sets: 1
- 01:10

Summary
Ran outta time on planks so will do some more tonight. Squats were amazing and moved well - 115kg for reps is massive for me Bench was great and moved lovely. Taking my time on set up and pausing on chest before pressing. Hit the hooks on set 3 hence the 4 reps not 5.

Did some deadlifts with mixed grip for first time during rest between pen rows. Felt strange on set up but very solid during the lift

[TnTNZ]

Solid solid work my man, you are coming on in leaps and bounds mate, bloody good to see. Hard work, training on point, mental game top tier. Killing it.

[ItsTiME35]

Solid solid work my man, you are coming on in leaps and bounds mate, bloody good to see. Hard work, training on point, mental game top tier. Killing it.

Thank you my brother. this **** is so so mental its untrue.. having fun with it currently and numbers are showing too

[daawhitty]

Yes lovely work fella - you alreay had them lifts conquered last night..! A1 mental game.

[ItsTiME35]

Yes lovely work fella - you alreay had them lifts conquered last night..! A1 mental game.

never even thought of it like that bro.. guess I did

[pezking7p]

115x5 is awesome. So happy for you. You’re going to be squatting 140 in no time.

[ItsTiME35]

115x5 is awesome. So happy for you. You’re going to be squatting 140 in no time.

Thanks Pez.. that 3PPS life

[daawhitty]

Thanks Pez.. that 3PPS life

You will always remember that day you did 315 baby..! Soon for sure..

[ItsTiME35]

DARTH PLATES SPECIAL - FULL BODY
WEEK 34 - DAY 3
Date - 28/06/18
Body Weight - 170
Time -06.00 - 07.30
Mood - Mix Grip Game Changer

WORKOUT B

** Deadlift **
- Total Sets: 10
- Total Reps: 13
- 70.0 kgs x 4 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 150.0 kgs x 1 rep
- 155.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 165.0 kgs x 1 rep
- 170.0 kgs x 1 rep [PR]

** Incline Barbell Bench Press **
- Total Sets: 7
- Total Reps: 25
- 20.0 kgs x 5 reps
- 40.0 kgs x 2 reps
- 50.0 kgs x 2 reps
- 55.0 kgs x 1 rep
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps
- 60.0 kgs x 5 reps

** Chin Up **
- Total Sets: 5
- Total Reps: 28
- 50.0 kgs x 2 reps
- 65.0 kgs x 2 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps
- 72.5 kgs x 8 reps

** Cable Face Pull **
- Total Sets: 3
- Total Reps: 36
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps
- 55.0 kgs x 12 reps

Summary
Tried mix grip, total and utter game changer. Felt so natural at 150 I decided to reset 1RM aiming for the magic 170kg thats been alluding me for 12 months. Bar doesnt budge from hands in mix grip - love it!! Could take in my air at top and really fill my belt.

A couple of reps I had soft knees but got some amazing cues about "Standing Tall" and it worked great for the max!!

150kg Single - Mix Grip - Soft Knees (3 Reds)



160kg Single - Mix Grip - Better (3 Whites I think)



165kg Single - Mix Grip - Soft Knees AGAIN!! (3 Reds)



170kg Single - Mix Grip - Standing Tall (3 Whites I would say!)

[daawhitty]

Epic stuff lad.. I think you’re ready to compete..

[ItsTiME35]

Epic stuff lad.. I think you’re ready to compete..

one day mate... one day

[TheGymJim]

Epic deadlifts. You'll be catching mine soon. Gotta go set some new PRs...