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

[ItsTiME35]

Hey man, just trying to catch up a bit. I see the PR's haven't slowed down

hey stranger, was wondering where you had got to. Still creeping up dude

[mannymann]

hey stranger, was wondering where you had got to. Still creeping up dude

A pre Holiday break, followed by a Holiday and then a post Holiday rest week

[ItsTiME35]

DARTH PLATES SPECIAL - FULL BODY
WEEK 38 - DAY 1
Date - 31/07/18
Body Weight - 171
Time - 06.00 - 07.30
Mood - Heavy AF

WORKOUT A

** Barbell Squat **
- Total Sets: 10
- Total Reps: 26
- 20.0 kgs x 5 reps
- 60.0 kgs x 2 reps
- 80.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 1 rep
- 112.5 kgs x 2 reps @RPE9
- 112.5 kgs x 2 reps
- 100.0 kgs x 5 reps @RPE6.5
- 100.0 kgs x 5 reps

** Flat Barbell Bench Press **
- Total Sets: 9
- Total Reps: 37
- 20.0 kgs x 5 reps
- 50.0 kgs x 4 reps
- 60.0 kgs x 2 reps
- 65.0 kgs x 1 rep
- 70.0 kgs x 5 reps @RPE9
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps

** Seated Cable Row **
- Total Sets: 6
- Total Reps: 30
- 50.0 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps
- 72.5 kgs x 5 reps

Summary
Everything felt heavy - oh well got it done

[sooby]

good job m8, solid volume on your day back

[ItsTiME35]

good job m8, solid volume on your day back

Thanks bro.. working up slowly

[ItsTiME35]

DARTH PLATES SPECIAL - FULL BODY
WEEK 38 - DAY 2
Date - 02/08/18
Body Weight - 171
Time - 06.00 - 07.20
Mood - Nice new 5 rep PR

WORKOUT B

** Deadlift **
- Total Sets: 8
- Total Reps: 23
- 70.0 kgs x 4 reps
- 110.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 155.0 kgs x 1 rep
- 165.0 kgs x 5 reps [PR] @10
- 147.5 kgs x 5 reps @7
- 147.5 kgs x 5 reps

** Incline Barbell Bench Press **
- Total Sets: 6
- Total Reps: 21
- 20.0 kgs x 5 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 @10
- 60.0 kgs x 3 reps @9

** Cable Face Pull **
- Total Sets: 3
- Total Reps: 31
- 55.0 kgs x 13 reps
- 59.0 kgs x 9 reps [PR]
- 59.0 kgs x 9 reps

** Body weight Chin Up **
- Total Sets: 3
- Total Reps: 15
- 5 reps
- 4 reps
- 6 reps

** Ab Bench **
- Total Sets: 3
- Total Reps: 24
- BW x 8 reps
- BW + 10.0 kgs x 8 reps
- BW x 8 reps

Summary
Happy but hard work Still grooving that inc bench

[mannymann]

Ace work dude

[ItsTiME35]

Ace work dude

Thanks bro.. rep 5 at 165kg was a killer

[sooby]

nice deads brah

[ItsTiME35]

nice deads brah

Creeping up man

[ItsTiME35]

DARTH PLATES SPECIAL - FULL BODY
WEEK 38 - DAY 3
Date - 04/08/18
Body Weight - 170
Time - 08.00 - 09.30
Mood - Nice work out

WORKOUT A

** Barbell Squat **
- Total Sets: 10
- Total Reps: 27
- 20.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 5 reps @RPE8
- 115.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 125.0 kgs x 1 rep @RPE9
- 100.0 kgs x 5 reps@RPE6
- 100.0 kgs x 5 reps

** Flat Barbell Bench Press **
- Total Sets: 7
- Total Reps: 29
- 20.0 kgs x 5 reps
- 60.0 kgs x 1 rep
- 70.0 kgs x 5 reps@RPE10
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 3 reps

** Pendlay Row **
- Total Sets: 4
- Total Reps: 20
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps

** Barbell Shrug **
- Total Sets: 5
- Total Reps: 25
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps

** Barbell Row **
- Total Sets: 1
- Total Reps: 5
- 70.0 kgs x 5 reps

** Ab Bench **
- Total Sets: 3
- Total Reps: 24
- BW x 8 reps
- BW + 10.0 kgs x 8 reps
- BW x 8 reps

Summary
Solid session. Got a good 5 at 110kg and will up to 112.5kg next time. Threw a few jokers in also (See below videos). Bench is a solid 10 on each set of 5 at 70kg. The last rep is always a grinder but maybe due to no spotter or safeties.

Happy overall and tried a variation on rows but meh LOL. Will stick to pens

120kg squat for 1


125kg squat for 1

[mannymann]

Nice work dude

[ItsTiME35]

Nice work dude

thanks my man

[ItsTiME35]

DARTH PLATES SPECIAL - FULL BODY
WEEK 39 - DAY 1
Date - 07/08/18
Body Weight - 169
Time - 06.00 - 07.30
Mood - OH YEAAAAAH!!!!

WORKOUT B

** Deadlift **
- Total Sets: 10
- Total Reps: 19
- 70.0 kgs x 4 reps
- 110.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 150.0 kgs x 1 rep
- 160.0 kgs x 1 rep
- 167.5 kgs x 3 reps [PR] @RPE9
- 170.0 kgs x 1 rep
- 180.0 kgs x 1 rep [PR] @RPE9
- 145.0 kgs x 5 reps

** Incline Barbell Bench Press **
- Total Sets: 6
- Total Reps: 22
- 20.0 kgs x 5 reps
- 50.0 kgs x 2 reps
- 55.0 kgs x 2 reps
- 60.0 kgs x 4 reps @RPE9
- 60.0 kgs x 5 reps
- 60.0 kgs x 4 reps

** Body weight Chin Up **
- Total Sets: 3
- Total Reps: 21
- 7 reps
- 7 reps
- 7 reps

Summary
180kg..... FINALLY...... 4PPS.... YES ..2.4 times BW

180kg PR

[mannymann]

Yesssss well done mate

[daawhitty]

Fantastic matey I know how long you’ve been waiting for this. Awesome to get it done and it looked so easy for you..!

[ItsTiME35]

Fantastic matey I know how long you’ve been waiting for this. Awesome to get it done and it looked so easy for you..!

it moved well bro. esp considering I had done 167.5kg for a trip just before

Yesssss well done mate

thanks dude

[OmarCominYo]

Grats on the dead PR!
... and I'm happy with repping 90

[ItsTiME35]

Grats on the dead PR!
... and I'm happy with repping 90

cheers dude...

[ItsTiME35]

MEET PREP
WEEK 1 - DAY 1 (5 WEEKS OUT)
Date - 09/08/18
Body Weight - 169
Time - 06.00 - 07.20
Mood - Got my first ever PL meet on 16/09/18

WORKOUT A

** Barbell Squat **
- Total Sets: 8
- Total Reps: 19
- 20.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 120.0 kgs x 1 rep

** Push Up **
- Total Sets: 3
- Total Reps: 30
- 10 reps
- 10 reps
- 10 reps

** Flat Barbell Bench Press **
- Total Sets: 10
- Total Reps: 26
- 20.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 65.0 kgs x 1 rep
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 72.5 kgs x 3 reps [PR]
- 75.0 kgs x 1 rep
- 80.0 kgs x 1 rep

** Barbell Row **
- Total Sets: 1
- Total Reps: 5
- 70.0 kgs x 5 reps

** Pendlay Row **
- Total Sets: 3
- Total Reps: 15
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps

Summary
So I have my first ever powerlifting meet on 16/09 in Liverpool. Starting a 5 week meet prep around the big 3 plus some rows and chinups. Today went well with a series of triples at 110kg and a joker at 120kg. Got a nice trip bench PR and matched my previous 1RM at 80kg. Bench was strict IPF so down, deadstop and press to lock out. Bench is feeling awesome and happy overall.

My current thoughts on openers are 170kg dead, 75 bench and 120 squat. I would like a total of 400kg but we shall see!!

[sooby]

awesome, stronger opener

[daawhitty]

Nice work bud.. that bench is moving along nicely and you should be well set for the meet 400kg no probs.

[ItsTiME35]

Nice work bud.. that bench is moving along nicely and you should be well set for the meet 400kg no probs.

thats the dream dude

and thanks Sooby

[ItsTiME35]

MEET PREP
WEEK 1 - DAY 2 (5 WEEKS OUT)
Date - 12/08/18
Body Weight - 169
Time - 08.00 - 09.40
Mood - Hard good fun

WORKOUT B

** Barbell Squat **
- Total Sets: 8
- Total Reps: 19
- 20.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 110.0 kgs x 3 reps
- 120.0 kgs x 1 rep

** Flat Barbell Bench Press **
- Total Sets: 9
- Total Reps: 24
- 20.0 kgs x 5 reps
- 60.0 kgs x 3 reps
- 65.0 kgs x 1 rep
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 70.0 kgs x 3 reps
- 75.0 kgs x 2 reps
- 80.0 kgs x 1 rep

** Deadlift **
- Total Sets: 6
- Total Reps: 12
- 70.0 kgs x 4 reps
- 100.0 kgs x 1 rep
- 120.0 kgs x 1 rep
- 140.0 kgs x 1 rep
- 150.0 kgs x 4 reps
- 170.0 kgs x 1 rep

** Body weight Chin Up **
- Total Sets: 3
- Total Reps: 17
- BW x 6 reps
- BW x 5 reps
- BW x 6 reps

Summary
Hard strong workout - feeling good and was nice to get the Big 3 in one workout!!

[ItsTiME35]

MEET PREP
WEEK 1 - DAY 3 (4 WEEKS OUT)
Date - 14/08/18
Body Weight - 169
Time - 06.00 - 07.30
Mood - No track

WORKOUT A

** Barbell Squat **
- Total Sets: 7
- Total Reps: 24
- 20.0 kgs x 5 reps
- 70.0 kgs x 2 reps
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 5 reps
- 110.0 kgs x 5 reps
- 110.0 kgs x 5 reps

** Flat Barbell Bench Press **
- Total Sets: 8
- Total Reps: 34
- 20.0 kgs x 5 reps
- 60.0 kgs x 2 reps
- 65.0 kgs x 2 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps

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

** Body weight Chin Up **
- Total Sets: 2
- Total Reps: 10
- 5 reps
- 5 reps

Summary
Hitting the 5's hard

[ItsTiME35]

MEET PREP
WEEK 2 - DAY 1 (4 WEEKS OUT)
Date - 16/08/18
Body Weight - 169
Time - 06.00 - 07.20
Mood - PR City

WORKOUT B

Total Sets: 19
Total Reps: 52

** Barbell Squat **
- Total Sets: 7
- Total Reps: 19
- 20.0 kgs x 5 reps
- 70.0 kgs x 1 rep
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 110.0 kgs x 5 reps
- 115.0 kgs x 3 reps
- 120.0 kgs x 3 reps [PR]

** Flat Barbell Bench Press **
- Total Sets: 7
- Total Reps: 23
- 20.0 kgs x 5 reps
- 60.0 kgs x 2 reps
- 65.0 kgs x 1 rep
- 70.0 kgs x 2 reps
- 72.5 kgs x 5 reps [PR]
- 72.5 kgs x 4 reps
- 72.5 kgs x 4 reps

** Deadlift **
- Total Sets: 5
- Total Reps: 10
- 70.0 kgs x 2 reps
- 110.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 150.0 kgs x 5 reps
- 160.0 kgs x 1 rep

Summary
Some Nice PR's - Bench is finally clicking and it would have been 5's for all 3 but my left leg cramped up during final leg drive. Had limited time so only 3 main sets on bench. Deads moved so so clean and a nice trip PR on squats.

Overall things look good for the meet

[ItsTiME35]

MEET PREP
WEEK 2 - DAY 2 (4 WEEKS OUT)
Date - 18/08/18
Body Weight - 169
Time - 08.00 - 07.30
Mood - Bench needs work

WORKOUT A

Total Sets: 23
Total Reps: 98

** Barbell Squat **
- Total Sets: 7
- Total Reps: 23
- 20.0 kgs x 5 reps
- 70.0 kgs x 1 rep
- 90.0 kgs x 1 rep
- 100.0 kgs x 1 rep
- 112.5 kgs x 5 reps
- 112.5 kgs x 5 reps
- 112.5 kgs x 5 reps

** Flat Barbell Bench Press **
- Total Sets: 8
- Total Reps: 32
- 20.0 kgs x 5 reps
- 60.0 kgs x 1 rep
- 65.0 kgs x 2 reps
- 72.5 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 70.0 kgs x 5 reps
- 72.5 kgs x 4 reps

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

** Body weight Chin Up **
- Total Sets: 3
- Total Reps: 18
- BW x 6 reps
- BW x 6 reps
- BW x 6 rep

Summary
Squat moved great - video below of working set 2. Recorded bench for first time ever and I think it needs some work. More tension needed, tighter, more arch.. etc. Plus first rep at 70kg was an awful dive bomber and the last 2 reps had very little pause. Needs work!!

112.5kg Squat for 5


67.5kg x 2 bench warmup


70kg x 5 bench - meh

[TnTNZ]

Bench is all about that setup. I think you're going to utterly surprise yourself at the meet mate. Strength peaking, the first time you do it, really opens your eyes to what you're capable of.

[ItsTiME35]

Bench is all about that setup. I think you're going to utterly surprise yourself at the meet mate. Strength peaking, the first time you do it, really opens your eyes to what you're capable of.

Thanks man, yeah i'm excited to see what i can truly do... appreciate the videos you shared man.. really helpful and bryce is the GOAT

[ItsTiME35]

MEET PREP
WEEK 2 - DAY 3 (4 WEEKS OUT)
Date - 21/08/18
Body Weight - 170
Time - 06.00 - 07.40
Mood - Bench work and nice D/S

WORKOUT B

** Barbell Squat **
- Total Sets: 7
- Total Reps: 23
- 20.0 kgs x 5 reps
- 70.0 kgs x 1 rep
- 90.0 kgs x 1 rep
- 105.0 kgs x 1 rep
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps
- 115.0 kgs x 5 reps@RPE8

** Flat Barbell Bench Press **
- Total Sets: 10
- Total Reps: 23
- 20.0 kgs x 5 reps
- 60.0 kgs x 2 reps
- 65.0 kgs x 2 reps
- 65.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 60.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 70.0 kgs x 2 reps
- 65.0 kgs x 2 reps
- 70.0 kgs x 2 reps

** Deadlift **
- Total Sets: 6
- Total Reps: 12
- 70.0 kgs x 3 reps
- 110.0 kgs x 1 rep
- 130.0 kgs x 1 rep
- 150.0 kgs x 5 reps
- 160.0 kgs x 1 rep
- 170.0 kgs x 1 rep @RPE7

Summary
Great squats and deads - Really happy. As for bench spent ages working on form, tightness, foot placement, knees below hips, etc. its coming along slowly