im going to deadlift 300 kg lol

[JamesA1990]

22/5/15


Bench (paused)
110 kg x 3
110 kg x 3
110 kg x 3


Deadlift fking ****
180 kg x 3
200 kg x 1
220 kg x 1
240 kg x 0 broke floor but bailed

[AshWar]

Just curious brah, how is your 1rm on squat so much higher than 5 rm? Almost 110 lbs

[JamesA1990]

Just curious brah, how is your 1rm on squat so much higher than 5 rm? Almost 110 lbs

Was thinking this too the other day when I got it. I think because I never do 'high' rep squats, I can imagine I will PR every week for many weeks if I keep with a top set of 5 reps.

Tldr: I'm conditioned to 1RM and not very conditioned to repping 5 reps

[JamesA1990]

25/5/15

Holy fark, tweaked my lower back warming up with 60 kg. Cant move at all right now.

[AshWar]

25/5/15

Holy fark, tweaked my lower back warming up with 60 kg. Cant move at all right now.

Damn Hope its a minor strain brah. Were you warming up for squats?

[JamesA1990]

Damn Hope its a minor strain brah. Were you warming up for squats?

yeah warming up for squats, did it on 60 kg, ignored it, 80, 100, 120 then couldnt ignore it. Going physio in 1 hour

[JamesA1990]

27/5/15

Strained facet joints in my spine, feeling better than yesterday already though. Physio again today

[JamesA1990]

Went to Sydney for a spontaneous trip for 5 days. Gave the back a good much needed rest

Back to the gym tonight to test it out

[JamesA1990]

2/6/15 Deadlift has been troubling me so I did a 360 and walked away (ayyylmao). Gone back to full sumo, giving it another shot. Today felt fukking awesome with it. Squats and deads both felt great today in fact, a week of no lifting and a whole lot of youtube form tips works wonders


Squat
140 kg x 5
140 kg x 5
140 kg x 5
140 kg x 5
150 kg x 5


Deadlift
180 kg x 3
200 kg x 3
200 kg x 3
200 kg x 3
200 kg x 3


+ Some core work

[JamesA1990]

4/6/15


Bench (paused)
110 kg x 3
110 kg x 3
110 kg x 3
110 kg x 3
110 kg x 3
110 kg x 3

+ some barbell rows

[JamesA1990]

5/6/15


Squat
120 kg x 5
140 kg x 3
160 kg x 1
170 kg x 3


Dead
180 kg x 3
200 kg x 2
220 kg x 2

[JamesA1990]

8/6/15 Felt tired, dizzy, weak and sick. Pushed through it and got PR's for everything, shaking now like im going to vomit. Truly was one of those 'how you feel is a lie' days. Also first time using chains i picked up from a hardware store, felt awesome.


Squat
155 kg x 5 (PR)
140 kg x 5
140 kg x 5
140 kg x 5


Bench (paused)
110 kg x 5 (PR)


Bench (close grip)
80 kg + chains x 8
80 kg + chains x 8
80 kg + chains x 8
80 kg + chains x 8
80 kg + chains x 8


Deadlift
180 kg x 7 (PR)
180 kg x 7 (PR)

[JamesA1990]

9/6/15 GPP Day


- Lat Pulldowns
- Barbell Rows
- Facepulls
- Bicep curls
- Core work
- Stretching

[JamesA1990]

10/6/15 fking lol at having bicep DOMS today. Was barbell curling 25 kg yesterday. Shows how much bicep work i do :/

[JamesA1990]

10/6/15 Exhausted today, napped as soon as I got home from work for ~ 50 mins. Feeling beat up and weak so I changed up my exercises with a couple of new things. Made a potentially bad workout actually fun, since I had no expectations of the weights or reps.

Not sure if it exists or has a name yet, but was doing some triple pause benches. Pause above chest like a spoto press, then pause on the chest, then pause above the chest again then lockout = 1 rep. For lack of a better name, I shall name it the Misc Press

Bench (3 Pause Misc Press)
70 kg x 5
70 kg x 5
70 kg x 5
70 kg x 5
70 kg x 5


GHD want to start using this more
Body weight x 8
Body weight x 8
Body weight x 8
Body weight x 8
Body weight x 8


Barbell Shrugs
60 kg x 20
60 kg x 20
60 kg x 20
60 kg x 15

[JamesA1990]

12/6/15 PR's for all 3 lifts! Was being a lil bitch with the squats cos it felt heavy so was doing slow descent, which is turn gave me little to no rebound at the bottom making it harder that it should have been. Bench felt great, deadlift felt ok. Rep PR's for everything!


Squat
140 kg x 5
160 kg x 2
170 kg x 1
180 kg x 3 (PR)


Bench (paused)
100 kg x 3
110 kg x 2
120 kg x 3 (PR)


Deadlift
140 kg x 5
180 kg x 3
220 kg x 1
230 kg x 2 (PR)

[JamesA1990]

16/06/15


Bench (paused)
120 kg x 3
120 kg x 3
120 kg x 4 (slingshot)
120 kg x 4 (slingshot)
120 kg x 4 (slingshot)


+ T Bar Rows
+ Chin ups

[JamesA1990]

17/06/15 Squats felt great, another PR for 5RM. However on review of the video im skewed a lot to one side, didn't notice it when I was squatting tho. Might squat in front of a mirror next time to try to fix this as its apparent in all my recent vids


Squat
160 kg x 5 (PR)
145 kg x 5
145 kg x 5
145 kg x 5

GHR
Body weight x 8
Body weight x 8
Body weight x 8
Body weight x 8

[Sinaku5]

Squats looked ****ing easy!

Great **** bro!

I need to get my bar positioning that low. I always set it too high.

And is that a home gym?! If so...jelly as hell!

I like your bench technique to get tight (looking at your bench PR vid)...I might try that.

[AshWar]

Get that bar positioning correct bro, or make sure you're not dominant on one glute/quad. Had this kind of imbalance where the bar would tilt a bit to one side cuz my right glute was weak as fuark, ended up injuring my hip flexor.. set me back atleast 4 months

[JamesA1990]

Get that bar positioning correct bro, or make sure you're not dominant on one glute/quad. Had this kind of imbalance where the bar would tilt a bit to one side cuz my right glute was weak as fuark, ended up injuring my hip flexor.. set me back atleast 4 months

Yea i know, got a few things which might make it better. Ive been told it could be because of the shoulder mobility differences I have which is making me unrack it wrong, but ill keep filming and keep working on it

[JamesA1990]

Squats looked ****ing easy!

Great **** bro!

I need to get my bar positioning that low. I always set it too high.

And is that a home gym?! If so...jelly as hell!

I like your bench technique to get tight (looking at your bench PR vid)...I might try that.

haha cheers mate. Apart from the skewed bar im really happy with my squat progress.

And yep home gym! Been growing and changing it for about 4-5 years

My set up for the bench is most taken from this vid

[JamesA1990]

23/6/15 Went to Bali over the weekend, huge weekend of drinking and partying. Came back tired as fuk, with a cold and the runs. Went in anyway today and did some heavy deadlifts. 250 didnt budge i pussied out hard


Deadlifts
180 x 3
200 x 1
220 x 1
240 x 1
250 x 0

[JamesA1990]

25/6/15 Went in to do some speed deadlifts, felt really good and randomly decided to go for an all time PR instead. Finally back to some 'heavy' weight. Didnt lock it out, but it feltgoodman.jpg


Deadlift
180 kg x 3
220 kg x 3
240 kg x 1
265 kg x 0 (no lockout) (so close) (would have been a PR) (aw fuk bye)

[JamesA1990]

25/6/15 And the other heavier sets

[JamesA1990]

26/6/15 Randomly went for a new squat 1RM and got it! Depth maybe 50/50 but I'll take it!! 10 kg PB


Squat
140 kg x 3
180 kg x 1
200 kg x 1 (equal pb)
210 kg x 1 (new PR!)


Bench
125 kg x 1
100 kg x 6
100 kg x 6
100 kg x 6

[Sinaku5]

haha cheers mate. Apart from the skewed bar im really happy with my squat progress.

And yep home gym! Been growing and changing it for about 4-5 years

My set up for the bench is most taken from this vid

Great vid man. Definitely took some tips from there just now - like the lats flexing - I never really do that enough. And my leg drive aint solid enough.

Man you're a beast. You were SOOOOOOOOOOOOOOOO close 2 locking out that 265 DL!

[JamesA1990]

Great vid man. Definitely took some tips from there just now - like the lats flexing - I never really do that enough. And my leg drive aint solid enough.

Man you're a beast. You were SOOOOOOOOOOOOOOOO close 2 locking out that 265 DL!

so close :'( lol. Felt like slow motion when it was coming off the floor

[JamesA1990]

29/6/15 3 weeks till meet day. Last weeks PR of 180 x 3 squats.. today did 3 sets of 3. Feels john goodman. Also, the deadlifts felt like toy weights


Squat
180 kg x 3
180 kg x 3
180 kg x 3
160 kg x 3


Squat Walkouts
220 kg x 1
220 kg x 1


Bench (paused)
115 kg x 3
115 kg x 3
100 kg x 6
100 kg x 6


Deadlift (speed pulls)
180 kg x 3
180 kg x 3
180 kg x 3
180 kg x 3

[JamesA1990]

29/6/15 And the deadlifts