im going to deadlift 300 kg lol

[JamesA1990]

30/1/16 Relatively easy session, squats felt really good so went a little heavier and went for a 3RM PR, which felt solid then went yolo ive never paused 4 plates before so did that too. Took safeties off too for extra badass points. Also used wrist wraps on squats for the first time ever, felt great and will continue. I get seriously sore wrists when i try to bring in my grip which is something im trying to work on to get my back tighter



Paused Squat
135 lb x 8
225 lb x 5
275 lb x 3
315 lb x 3
330 lb x 3
340 lb x 3
365 lb x 3 (PR!)
405 lb x 1 (PR!)
320 lb x 3
320 lb x 3


Split Squats (both legs)
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12


Pullups
Bodyweight x 6
Bodyweight x 6
Bodyweight x 6
Bodyweight x 6
Bodyweight x 6


Face Pulls
130 lb x 12
130 lb x 12
130 lb x 12
130 lb x 12
130 lb x 12


Band Pull Aparts
Frontside x 10
Frontside x 10
Backside x 20
Backside x 20


Back Extensions
+35 lb x 12
+35 lb x 12
+35 lb x 12
+35 lb x 12
+35 lb x 12


Planks
70 seconds
70 seconds
70 seconds


Decline Situps (slow negative)
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8



*Note, i take the safeties off the squat rack because even in the lowest position, the bottom of the plates sometimes hit the safeties and its almost gotten me flattened when it throws you off balance

[JRMoore82]

Nice paused squats man!!

[JamesA1990]

Nice paused squats man!!

cheers! Vid incoming.. takes so damn long to encode on premiere pro vs imovie

[JRMoore82]

cheers! Vid incoming.. takes so damn long to encode on premiere pro vs imovie

Ah damn!! You got a vid!!

In!!! 405 for a pause is definetly solid!!

[JamesA1990]

Ah damn!! You got a vid!!

In!!! 405 for a pause is definetly solid!!

Here it is! Went bungee jumping this weekend so i threw that in there as well

[JamesA1990]

31/1/16 Benching in 'high' reps still is really hard for me, but i increased from last week by 1 rep on 2/3 of my heavier and lighter sets so thats progress!



Deficit Deadlifts
135 lb x 8
225 lb x 5
315 lb x 3
335 lb x 3
365 lb x 3
385 lb x 3
385 lb x 3
335 lb x 3


Bench
135 lb x 8
185 lb x 5
205 lb x 8
225 lb x 7
225 lb x 6
225 lb x 7
205 lb x 7
205 lb x 7


Back Extensions
+35 lb x 10
+35 lb x 10
+35 lb x 10
+35 lb x 10
+35 lb x 10


Dips
+35 lb x 8
+35 lb x 8
+35 lb x 8
+35 lb x 8
+35 lb x 8


Dumbell Rows
50 lb x 10
50 lb x 10
60 lb x 10
60 lb x 10


Seated Row
100 lb x 20
100 lb x 15
100 lb x 20


+ Variety of band pull aparts

[JRMoore82]

Here it is! Went bungee jumping this weekend so i threw that in there as well

Nice stuff man!!

[JamesA1990]

2/2/16 Was feeling real lethargic today, bench went ok but after warming up on squats i knew today was not my day so i just left lol.


Bench
135 lb x 8
185 lb x 5
205 lb x 3
225 lb x 5
235 lb x 5
245 lb x 3
245 lb x 4
225 lb x 5
225 lb x 5
225 lb x 5
235 lb x 5


Squat
135 lb x 8
225 lb x 5
315 lb x 5

[JamesA1990]

3/2/16 Re-did yesterdays training (apart from the benching). Felt much better today, squatting was tough again but got through it



Squat
135 lb x 8
225 lb x 5
315 lb x 8
330 lb x 8
350 lb x 8
325 lb x 8
315 lb x 8
295 lb x 8


DB Press
40 lb x 8
60 lb x 8
60 lb x 8
60 lb x 8
60 lb x 8
60 lb x 8


DB Bench
70 lb x 8
70 lb x 8
70 lb x 8
70 lb x 8


Roman Chair Leg Raises
Bodyweight x 8
Bodyweight x 8
Bodyweight x 10
Bodyweight x 10


Face Pulls
120 lb x 10
120 lb x 10
120 lb x 10
120 lb x 10


Cable Crunches
150 lb x 12
150 lb x 12
150 lb x 12
150 lb x 12

[JamesA1990]

4/2/16 Deadlifts felt a little off, but were not that hard and hit all prescribed reps and sets (actually slightly heavier). Benching tng has become a lot more comfortable too



Deadlift
135 lb x 8
225 lb x 5
315 lb x 5
405 lb x 3
435 lb x 3
435 lb x 3
385 lb x 5
385 lb x 5
365 lb x 7


Bench (tng)
135 lb x 10
185 lb x 10
215 lb x 10
225 lb x 10
225 lb x 10
205 lb x 10


Pullups
+25 lb x 3
Bodyweight x 5
Bodyweight x 5
Bodyweight x 5


Dips
Bodyweight x 8
+25 lb x 8
+25 lb x 8
+25 lb x 8

[JamesA1990]

6/2/16 Paused squats felt great again so did 2 heavy singles, both felt great and new PR's. Reviewing the film it looks like my weight comes off my heels and onto my mid foot - toe area. Tempted to give heeled shoes another go for a while once i get back to Australia


Paused Squat
135 lb x 6
225 lb x 5
315 lb x 3
345 lb x 3
375 lb x 3 (PR!)
415 lb x 1 (PR!)
430 lb x 1 (PR!)
335 lb x 3
335 lb x 3


DB Split Squats (each leg)
+20 lb x 12
+20 lb x 12
+20 lb x 12
+20 lb x 12


Pullups
Bodyweight x 7
Bodyweight x 7
Bodyweight x 7
Bodyweight x 6
Bodyweight x 4


Back Extensions
+25 lb x 10
+25 lb x 10
+25 lb x 10
+25 lb x 10


Face Pulls (black band)
Band x 12
Band x 12
Band x 12
Band x 12


Planks
75 seconds
75 seconds
75 seconds

[JamesA1990]

Some highlights of this weeks training

Squat 350 x 8
Squat 375 x 3 paused
Squat 415 x 1 paused
Squat 430 x 1 paused
Bench 225 x 10 tng

[JamesA1990]

7/2/16 Was strapped for time so just went through the main movements, accessory work had to take a back seat today. Hit an easy deficit deadlift PR. Also 'discovered' i can pause at the bottom of the bench but not pause at the top, which allows me to get more work in pausing and its more powerlifting specific than normal tng bench


Bench
135 lb x 8
185 lb x 8
225 lb x 7
245 lb x 6
227 lb x 7
225 lb x 5
225 lb x 7


Deficit Deadlift
135 lb x 5
225 lb x 5
315 lb x 3
365 lb x 3
385 lb x 3
405 lb x 3 (PR!)


Seated Row
140 lb x 12
140 lb x 12
140 lb x 12
140 lb x 12
140 lb x 12

[JamesA1990]

11/2/16 In Cabo, Mexico this week laying by the pool and drinking margaritas. Searched extensively for a decent gym nearby and even checked out the best one i could find but alas no squat rack. Just going to enjoy the pool, the sun, the nachos and the tequila and fuk around with some fun gym stuff


Bench
135 lb x 8
175 lb x 6
235 lb x 5
245 lb x 5
255 lb x 4
235 lb x 5
235 lb x 5
235 lb x 5
235 lb x 5


Leg Press
140 lb x 15
170 lb x 15
200 lb x 12
200 lb x 12


Lat Pulldown
110 lb x 12
110 lb x 12
110 lb x 12
110 lb x 12

[JamesA1990]

14/2/16 Laid by the pool too long and roasted my back, bench pressing was very painful but got a rep PR! Added some nifty effects to the vid illustrate the pain i was in



Bench
135 lb x 8
185 lb x 8
205 lb x 8
225 lb x 8
240 lb x 8 (PR!)
225 lb x 8
205 lb x 8


Back Extension
+35 lb x 10
+35 lb x 10
+35 lb x 10


Seated Row
130 lb x 12
130 lb x 12
130 lb x 12


Shoulder Press Machine
75 lb x 10
75 lb x 10
75 lb x 10


Leg Extension
200 lb x 12
200 lb x 12
200 lb x 12


DB Curls
25 lb x 10
25 lb x 10
35 lb x 10


Tricep Extension
130 lb x 10
130 lb x 10
110 lb x 10

[JamesA1990]

17/2/16 In San Diego now for 3 days and picked up my Adipowers I had shipped to a store nearby my hotel. First impressions are O.K. all things considered, conditions were far from ideal at the gym and I've read it takes a few weeks to get used to the heeled shoe. I can tell its changed my squat style, need to focus on having the weight on my heels more as i was being thrown forward I felt. No vids sadly so i cant even see for myself. Also have quad DOMS from squats. Much more quad involvement with these shoes i guess



Squat
135 lb x 8
225 lb x 6
315 lb x 5
365 lb x 4
335 lb x 6
335 lb x 6
345 lb x 6
365 lb x 4
315 lb x 6


Bench
135 lb x 8
185 lb x 5
225 lb x 5
245 lb x 5
255 lb x 5
275 lb x 2
245 lb x 5
245 lb x 5
225 lb x 5


Face Pulls
110 lb x 12
110 lb x 12
110 lb x 12
110 lb x 12

[JamesA1990]

18/2/16 Went to World's Gym in San Diego tonight. Was insane. By far the biggest and best gym i've ever seen. Place was huge, squat racks and benches as far as the eye could see, dumbells to 150, 5 of every machine you can think of and lots of j00cy nattys flexing around. Loud ACDC was blaring and a constant rattling noise of metal plates clanging. Was a euphoric experience just walking around in there. No pics or vids (phone ran out of battery from being at the zoo all day) but attached poverty google image pics



Bench
135 lb x 8
185 lb x 5
225 lb x 8
225 lb x 8
245 lb x 5
225 lb x 6


Deadlift
135 lb x 8
225 lb x 5
315 lb x 3
405 lb x 3
455 lb x 3
405 lb x 3


Seated Row
110 lb x 12
110 lb x 12
110 lb x 12
110 lb x 12


Hamstring Curl Machine
65 lb x 12
65 lb x 12
65 lb x 12
65 lb x 12


Chest Press Machine
90 lb x 12
150 lb x 6
90 lb x 12
90 lb x 12




Pics do not do it justice. Crazy gym

[JamesA1990]

21/2/16 Drove to Venice Beach from San Diego, then up to Barbell Brigade in LA. Meet 'Lu' and thought i saw Bart Kwan and was about to say hi but at the last moment i noticed he didn't have a sleeve tattoo (there are a lot of j00cy asians at this gym lmao). Got the feel of the Adipowers a little more and hit a new PR in paused squats so i was super stoked. Great atmosphere in the gym - looks and feels just like all the youtube vids of it. Would be my dream to open a gym like this. Was really pushed for time and only had time for squats, will come back tomorrow for more for sure!



Paused Squat
135 lb x 8
225 lb x 6
275 lb x 5
315 lb x 3
335 lb x 3
355 lb x 3
365 lb x 3
385 lb x 3 PR!


Squat
405 lb x 1
405 lb x 1
425 lb x 1
315 lb x 5

[JamesA1990]

22/2/16 Went to Barbell Brigade again today and hit some deficit deadlift PRs very happy with that. Moved really well and smooth. Flying back to Australia soon so this could be the last session for a good few days / week. Then onto the next block, strength block with a minor peak for my meet April 9



Bench
135 lb x 8
185 lb x 6
225 lb x 6
245 lb x 4
245 lb x 3
225 lb x 8
225 lb x 6


Deficit Deadlift
135 lb x 8
225 lb x 5
315 lb x 3
405 lb x 3
455 lb x 3 PR!
495 lb x 1 PR!
315 lb x 5


Seated Row
130 lb x 12
150 lb x 12
150 lb x 12


DB Split Squats
30 lb x 8
30 lb x 8
30 lb x 8


DB Curls
30 lb x 10
30 lb x 10
30 lb x 10

[JamesA1990]

*** New Training Block ***

Tomorrow i fly back to Australia but not going home straight away so will probably be 1 week till i get into the gym to start this block. This is a minor peak for the April 9 comp, then will do a more specific peaking block for the next comp on May 28. Weight is in KG, ill probably go back to logging in KG when im home as it is of course the master race unit system

[JamesA1990]

28/2/16 Back in Australia and back to logging in KG. Not home yet tho, in the Gold Coast for a week or so. Went to Worlds Gym Burleigh which was not bad at all. First session of heavy squats with the Adipowers, felt ok - not great but not bad. Knee's kinda ache now too (bout 2 hours later) which has never happened before. Also the session got cut short so no accessories



Squat
60 kg x 8
100 kg x 5
140 kg x 3
160 kg x 3
185 kg x 2
180 kg x 2
180 kg x 2
180 kg x 2
180 kg x 2
180 kg x 2


Bench
60 kg x 8
80 kg x 5
105 kg x 5
105 kg x 5
105 kg x 5
105 kg x 5
105 kg x 5

[AshWar]

What happens if you fail a lift? Update the whole training block?

[JamesA1990]

What happens if you fail a lift? Update the whole training block?

I can lower the weight, but keep the sets and reps the same. Take each day as a new day, + or - 5% or so on whats scheduled. For instance today was suppose to be squat 175 4 x 2, but i couldnt be bothered unracking the neat four plates of 180 so i did 5 x 2 of 180 instead

[JamesA1990]

29/2/16 First time ever doing rack pulls, felt kinda akward but hit the required sets and reps. Split squats continue to be the bane of my existance. They suck c0ck


Bench
60 kg x 8
80 kg x 5
100 kg x 3
120 kg x 3
115 kg x 3
115 kg x 3
115 kg x 3
115 kg x 3


Rack Pulls
70 kg x 8
110 kg x 5
160 kg x 3
200 kg x 3
220 kg x 3
200 kg x 3
200 kg x 3
200 kg x 2 (From the floor)


CG Bench
60 kg x 8
80 kg x 8
80 kg x 8
80 kg x 8
80 kg x 8


DB Split Squats
10 kg x 8
10 kg x 8
10 kg x 8
10 kg x 8


Seated Row Machine
70 kg x 8
70 kg x 8
70 kg x 8
70 kg x 8


Face Pulls
40 kg x 12
45 kg x 12
45 kg x 8
45 kg x 10

[JamesA1990]

2/3/16 Pretty good session, squat form tweaked slightly. Feels pretty smooth, the bottom feels strong, obvious middle sticking point and strong lockout



Squat
60 kg x 8
100 kg x 5
140 kg x 5
160 kg x 3
180 kg x 1
190 kg x 1
200 kg x 1
180 kg x 3
180 kg x 3
180 kg x 3
180 kg x 3


DB Shoulder Press
20 kg x 5
30 kg x 5
30 kg x 5
30 kg x 5
30 kg x 5


1 Legged Leg Press
100 kg x 8
100 kg x 8
100 kg x 8
100 kg x 8


Pullups
Bodyweight x 7
Bodyweight x 7
Bodyweight x 5
Bodyweight x 5


Tricep Extension
37.5 kg x 5
37.5 kg x 5
37.5 kg x 5
37.5 kg x 5

[JamesA1990]

4/2/16 First time back home at my old gym and a j00cy deadlift rep PR to go with it. Supposed to be 220 x 2 but was easy so kept going. Forgot my flat shoes so went barefoot, felt pretty good.



Deadlift
120 kg x 7
120 kg x 5
150 kg x 4
180 kg x 3
200 kg x 1
220 kg x 5 PR!
210 kg x 2
200 kg x 2
200 kg x 2
200 kg x 2


Bench
60 kg x 8
80 kg x 5
100 kg x 6
100 kg x 6
100 kg x 6
100 kg x 6
100 kg x 6


DB Bench
30 kg x 8
30 kg x 8
30 kg x 8
30 kg x 8


DB Row
30 kg x 8
30 kg x 8
30 kg x 8
30 kg x 8


DB Press
20 kg x 10
20 kg x 10
20 kg x 10
20 kg x 10


DB Curl
20 kg x 6
20 kg x 6
20 kg x 6
20 kg x 6


Planks
80 seconds
60 seconds
60 seconds

[JamesA1990]

7/3/16 Squats feeling pretty good, need to work on pushing my core into the belt more. I caught myself just holding my breath rather than bracing. Easy 3 rep PR, was suppose to be 2 reps but was going fine. Felt like i could have pushed this to 5 reps if i had spotters



Squat
60 kg x 8
100 kg x 6
140 kg x 5
160 kg x 3
180 kg x 3
190 kg x 3 PR!
180 kg x 3
180 kg x 3
180 kg x 2
180 kg x 2


Bench
60 kg x 10
80 kg x 5
100 kg x 3
110 kg x 5
115 kg x 5
105 kg x 5
105 kg x 5
100 kg x 8 (tng)


DB Split Squats
8 kg x 8
8 kg x 8
8 kg x 8


Barbell Shoulder Press
60 kg x 5
60 kg x 5
60 kg x 5

[JamesA1990]

8/3/16


Bench
60 kg x 8
80 kg x 5
100 kg x 3
110 kg x 2
125 kg x 2
120 kg x 3
110 kg x 3
110 kg x 3
110 kg x 3


Rack Pulls
60 kg x 5
110 kg x 5
150 kg x 3
190 kg x 3
230 kg x 3
210 kg x 3
210 kg x 3
210 kg x 1 (from the floor)


Dips
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12
Bodyweight x 12


Leg Curl
40 kg x 8
40 kg x 8
40 kg x 8
40 kg x 8


DB Rows
36 kg x 6
36 kg x 6
36 kg x 6
36 kg x 6


Roman Chair Leg Raises
Bodyweight x 10
Bodyweight x 10
Bodyweight x 10
Bodyweight x 10


Face Pulls
20 kg x 10
20 kg x 10
20 kg x 10
20 kg x 10

[JRMoore82]

Just caught up on vids!!

Nice going man!!

[JamesA1990]

Just caught up on vids!!

Nice going man!!

Thanks mate, yeah i've been videoing heaps because i've been at different gyms all the time, lifting all over the world!

Back home now and it feels real good, real familiar and comfortable