TnTNZs lifting log

[TnTNZ]

Thanks man, and at 5am? You bet I'm taking a pre workout! First thing I do as soon as I wake is get a protein shake down, then mix up a PWO, (currently Pre-Jym), sip on that while I get ready, up to the gym, then back home for a shower, breakfast and off to work.

I've found if I don't do my workout first thing, either my job or ... well life, will try and get in the way. Just my way of making sure nothing gets in the way.

[slothrabbit]

Thanks man, and at 5am? You bet I'm taking a pre workout! First thing I do as soon as I wake is get a protein shake down, then mix up a PWO, (currently Pre-Jym), sip on that while I get ready, up to the gym, then back home for a shower, breakfast and off to work.

I've found if I don't do my workout first thing, either my job or ... well life, will try and get in the way. Just my way of making sure nothing gets in the way.

Good stuff mate. I used to workout early too. Now I get a session in whenever I can. It helps to have my rack and weights at home. Keep up the good work man!

[TnTNZ]

Fierce 5 A
Tuesday, 8 November 2016 at 04:51

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 90 kg × 3 [Warm Up]
Set 5: 115 kg × 5
Set 6: 115 kg × 5
Set 7: 115 kg × 5

Bench Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 77.5 kg × 5
Set 6: 77.5 kg × 5
Set 7: 77.8 kg × 5

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 50 kg × 3 [Warm Up]
Set 5: 67.5 kg × 8
Set 6: 67.5 kg × 8
Set 7: 67.5 kg × 8 [Failure]

Face Pull
Set 1: 70 kg × 15
Set 2: 70 kg × 15
Set 3: 70 kg × 15

Standing Calf Raise
Set 1: 0 kg × 30

Tricep Extension
Set 1: 140 kg × 10

Standing Calf Raise
Set 1: 0 kg × 30

Tricep Extension
Set 1: 140 kg × 10

Took the weekend off as a deload. Fell back into some bad old habits, drank far too much at a friends wedding, and am still paying for it. Not sure if I've just got used to feeling good, but 2 days later I'm still a bit lethargic. It was a fun night, but I'm glad its no longer a regular thing that I do.

Everything felt heavy today, warm up weights, everything. Still, I was motivated to hit the 115kg squats. The last couple of reps were hard, I was very conscious of hitting depth, and not cheating myself. Got it done! Was not enjoying the stairs at the train station on the way to work

Bench was good, 7.5 kgs away from my body weight. It's in reach. The last rep went up slower than I'd have liked, but up it went.

Pendlays... not so much. I thought i was stretching the measure of a good lift last week, today there was no fooling anyone, the 2nd and 3rd sets were ugly. Reset on these, down to 57.5.

[TnTNZ]

Fierce 5 B
Thursday, 10 November 2016 at 04:56

Paused Back Squats
Set w1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 70 kg × 3 [Warm Up]
Set 5: 85 kg × 5
Set 6: 85 kg × 5
Set 7: 85 kg × 5

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 30 kg × 3 [Warm Up]
Set 4: 42.5 kg × 5
Set 5: 42.5 kg × 5
Set 6: 42.5 kg × 5

Romanian Deadlift
Set 1: 20 kg × 10 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 100 kg × 3 [Warm Up]
Set 5: 120 kg × 8
Set 6: 120 kg × 8
Set 7: 120 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 7 reps

Crunch
Set 1: BW (+12 kg) × 20

Bicep Curl
Set 1: 30 kg × 10

Crunch
Set 1: BW (+12 kg) × 20

Bicep Curl
Set 1: 30 kg × 10

Body weight Paused Back Squats, gonna feel them tomorrow.

RDLs are taxing. Might video form to just make sure my back is good at the last few reps. 1st set is great, 2nd is tough, the third I'm really focusing on keeping it together, have to really concentrate on keeping my core tight.

Can't wait to finish up on the project I'm on at the moment. It's a real rush to get the workout and breakfast in before I go to work, and on this workout, I could do with a little more recovery time before I try and chow down a meal.

[WolfRose7]

Nice work on them pause Squats

[TnTNZ]

Cheers mate, I'm really digging the pause squats.

Fierce 5 A
Sunday, 13 November 2016 at 08:55

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 100 kg × 3 [Warm Up]
Set 5: 120 kg × 5
Set 6: 120 kg × 5
Set 7: 120 kg × 5

Bench Press - Decline
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 80 kg × 5
Set 6: 80 kg × 5
Set 7: 80 kg × 5

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 57.5 kg × 8
Set 5: 57.5 kg × 8
Set 6: 57.5 kg × 8

Face Pull
Set 1: 80 kg × 10
Set 2: 80 kg × 10
Set 3: 80 kg × 10

Standing Calf Raise
Set 1: 0 kg × 30

Tricep Extension
Set 1: 140 kg × 12

Standing Calf Raise
Set 1: 0 kg × 30

Tricep Extension
Set 1: 140 kg × 12

Minor milestone today. 120KG was my 1RM at the end of Shortcut To Size. The start of week 7 of Fierce 5, and I hit 3 sets of 5 with that weight, and felt like more wouldn't be a problem. The wife was saying 'I don't think you'll do it, you're adding weight really fast'. Personally I think that speaks to effectiveness of this routine She did say at the end 'You seemed to do that pretty easy, you didn't make 'the face'. I wouldn't say 'easy', but not at max effort that's for sure.

I've started thrown in some Anti Valgus bodyweight band squats as part of my warmup routine for squatting. I honestly feel like these have made a difference, I'm certainly feeling like I'm getting good hip drive out of the bottom of the squat.

There was some skinny little dude on the flat bench as I started my 2nd set of working squats. I figured, 'will get the Pendlays done and then move to the bench'... so after I finished the *entire rest of my workout* he was still there... So I subbed in decline bench instead. 80kgs went up... really well, and that was *after* doing Pendlays, Face Pulls and Tricep push downs! I have a feeling my strength goals of 'bench my bodyweight for 5 reps, and squat 1.5 x bodyweight for 5 reps' are going to fall in the next couple of weeks.

I have managed to put more weight on this week, I'm up at 86kg, (well a shade under). I feel like I'm still gaining a little quickly, still happy with the reflection in the mirror. Tape measure says the waist is up 2 cms in the last 4 weeks, the wife seems to like how I'm looking. Dropping fat has never been an issue for me, putting weight on... has.

[TnTNZ]

Tuesday, 15 November 2016 at 04:56

Paused Back Squats
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 70 kg × 3 [Warm Up]
Set 5: 90 kg × 5
Set 6: 90 kg × 5
Set 7: 90 kg × 5

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 45 kg × 5
Set 5: 45 kg × 5
Set 6: 45 kg × 6

Romanian Deadlift
Set 1: 45 kg × 10 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 80 kg × 5 [Warm Up]
Set 4: 100 kg × 3 [Warm Up]
Set 5: 125 kg × 8
Set 6: 125 kg × 8
Set 7: 125 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps [Failure]

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 30 kg × 10

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 30 kg × 10

Paused squats i was going ATG and pausing at the bottom, today I decided to pause at below parallel instead, and man that seemed to really get a burn in the quads.

OHP, 45 felt good , 6th rep on the last set was a bit of a struggle, but i think I'm ready to break that first stall.

RDLs, ok so i was lazy and could not be bothered to unload the OHP weight, so warmed up with 45 instead of 20 for my set of 10

Pullups, last set i had to have a micro pause to complete the set, so we'll call that a failure. Will hold off on the dip belt until these are consistent.

Great session overall.

[TnTNZ]

Fierce 5 A
Thursday, 17 November 2016 at 04:55

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 100 kg × 3 [Warm Up]
Set 5: 120 kg × 5
Set 6: 120 kg × 5
Set 7: 120 kg × 5

Bench Press
Set 1: 35 kg × 10 [Warm Up]
Set 2: 35 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 80 kg × 5
Set 6: 80 kg × 5
Set 7: 80 kg × 5

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 57.5 kg × 8
Set 5: 57.5 kg × 8
Set 6: 57.5 kg × 8

Face Pull
Set 1: 80 kg × 12
Set 2: 80 kg × 12
Set 3: 80 kg × 12

Standing Calf Raise
Set 1: 0 kg × 30

Tricep Extension
Set 1: 140 kg × 15

Standing Calf Raise
Set 1: 0 kg × 30

Tricep Extension
Set 1: 140 kg × 15

Well today felt tougher than Sunday. There's a few differences between the weekday and weekend sessions.
1. Weekend session is later in the morning.
2. I have breakfast an hour before i workout on the weekend.
3. I used a different PWO on the weekend.

I'm picking it's point 2 that's the significant difference.

Either way, hit all reps, weights go up next week. Had to really focus on squats today, the wife picked my back rounding, (butt wink), on my warm ups, i think that was more a case of me being lazy during warm ups. Once that 120 went on my back, I was very conscious of it. Think i was trying to keep my body a bit too upright. Also gotta remember to drive my shoulders into the bar.

[TnTNZ]

Fierce 5 B
Sunday, 20 November 2016 at 11:13

Paused Back Squats
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 95 kg × 5
Set 6: 95 kg × 5
Set 7: 95 kg × 5

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 47.5 kg × 5
Set 5: 47.5 kg × 5
Set 6: 47.5 kg × 5

Romanian Deadlift
Set 1: 20 kg × 10 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 80 kg × 5 [Warm Up]
Set 4: 100 kg × 3 [Warm Up]
Set 5: 130 kg × 8
Set 6: 130 kg × 8
Set 7: 130 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Crunch
Set 1: 15 reps

Bicep Curl
Set 1: 32.5 kg × 10

Crunch
Set 1: 15 reps

Bicep Curl
Set 1: 32.5 kg × 10

Busted through the OHP plateau, hit 47.5 kg, the last rep was hard but got there.

Attempted a strength goal, tried to go for a 140kg deadlift, managed 3 reps, before my grip really let me down. I've got some liquid chalk on the way, so will see if that helps.

Here are the 3 reps, any form critique welcome, I think I'm rounding my back a little, and not sure if I should be trying to start with a more neutral spine.



Strapped for the RDLs and the pull immediately felt more under control. I feel like, for pure deadlifts, straps are cheating. You can either pull the weight off the ground or... you can't, it doesn't matter what part is weak. For RDLs I'm good with straps cause I'm trying to work hamstrings, but deadlift? Grip is part of it for me.

Also finally had the barbell draw blood for the first time, took some skin off the shin, so this work out was blood and sweat.

Pull-ups were good today. And upped my barbell curl weight

[TnTNZ]

Fierce 5 A
Tuesday, 22 November 2016 at 04:56

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 80 kg × 5 [Warm Up]
Set 4: 100 kg × 3 [Warm Up]
Set 5: 125 kg × 5
Set 6: 125 kg × 5
Set 7: 125 kg x 5

Bench Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 70 kg × 3 [Warm Up]
Set 5: 82.5 kg × 5
Set 6: 82.5 kg × 5
Set 7: 82.5 kg × 5

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 60 kg × 8
Set 5: 60 kg × 8
Set 6: 60 kg × 8

Face Pull
Set 1: 80 kg × 15
Set 2: 80 kg × 15
Set 3: 80 kg × 15

Standing Calf Raise
Set 1: 90 kg × 15

Tricep Extension
Set 1: 140 kg × 12

Standing Calf Raise
Set 1: 90 kg × 15

Tricep Extension
Set 1: 140 kg × 12

Great session today. Squats felt good, really hard, but good.

Bench, I'm definitely approaching my limits. The last rep in this set really needed more mental focus than I've had to put into bench previously.

Pretty sure back in Feb i weighed 82.4 kg, can i claim my goal of benching my bodyweight ...

Think I'll knock those strength goals over on Sunday, then might drop my calories back to maintenance for 4 weeks. See if i can drop that extra inch I've put on my gut in the last 6 weeks.

[WolfRose7]

^^ damn fine Squats, and sounds like you are pretty close to a bodyweight 5rm for bench
Keep up the solid work

[Zocas]

Man your doing awesome. It is an incredible routine. I am on with ya. I think you will need another set of goals though!

[TnTNZ]

Thanks guys. Yeah Zocas i think you're right. I'm having 2 problems, goals are coming quicker than i expect, and I'm growing out of clothes, for the right reasons now Both problems I'm happy to have!

Fierce 5 B
Thursday, 24 November 2016 at 05:00

Paused Back Squats
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 95 kg × 5
Set 6: 95 kg × 5
Set 7: 95 kg × 5

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 47.5 kg × 5
Set 5: 47.5 kg × 5
Set 6: 47.5 kg × 5

Romanian Deadlift
Set 1: 47.5 kg × 6 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 80 kg × 5 [Warm Up]
Set 4: 100 kg × 3 [Warm Up]
Set 5: 140 kg x 5 (standard deadlift)
Set 6: 130 kg × 8
Set 7: 130 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 32.5 kg × 10

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 32.5 kg × 10

I now also have some strength goals.

Deadlift 140kg for 5 reps.
If I hit those by the end of the year, I'll be very happy

To say I'm happy is an understatement. My liquid chalk turned up yesterday, so the first set of romanians turned into normal deadlifts. And holy sh!t does chalk make a difference, i knew from the first pull i was going to do this.

I'd critiqued my form, then consulted the collective wisdom of Mark Rippetoe and Alan Thrall, worked out what i needed to fix, think I got most of it right.

But man did they take it out of me, the following sets of Romanians were hard and the last rep was uglee.

But to hit not just a PR, but a strength goal i thought was ambitous, feels good man. Incredible session, I'm going to kill Sunday's session.

[Zocas]

That's wicked man! I may set some strength goals myself. Nice lift!!

[TnTNZ]

Thanks man, yeah I was really happy with it.

Fierce 5 A
Sunday, 27 November 2016 at 11:11

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 80 kg × 5 [Warm Up]
Set 4: 100 kg × 3 [Warm Up]
Set 5: 130 kg × 5
Set 6: 130 kg × 4
Set 7: 127.5 kg × 5

Bench Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 32.5 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 70 kg × 3 [Warm Up]
Set 5: 85 kg × 4
Set 6: 70 kg × 5
Set 7: 77.5 kg × 4

Pendlay Row
Set 1: 30 kg × 5 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 62.5 kg × 8
Set 5: 62.5 kg × 8
Set 6: 62.5 kg × 8

Face Pull
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10

Standing Calf Raise
Set 1: 0 kg × 15

Tricep Extension
Set 1: 110 kg × 10

Standing Calf Raise
Set 1: 0 kg × 15

Tricep Extension
Set 1: 110 kg × 10

Todays session wasn't great. I kinda knew I was up against it. I was super psyched to get these records, and Friday... caught a cold, thought it was hayfever on Thursday night, woke up Friday and I knew it wasn't. On top of that my wife and I have a photography business, it's wedding season, and the Saturday the temperature was forecast for 37 degrees celsius, (98 Fahrenheit for those using an archaic measuring system )... it was hot, working in that temp is just draining, on top of the cold, by the time I got home I was about ready to pass out.

Had a pretty good sleep, got over 8 hours, had a good breakfast and hit the gym.

So squats. I really have to be careful with my walk out on stepping back the plate on one side caught the rack and twisted it, causing the ensuing correcting to tweak my left shoulder, this happened on my 100kg warmup, it's the second time this is happened. That kinda threw me mentally, the moment I head down into the squat having the shoulder on my mind is not ideal.

So my first set a 130kg (285lb) looked like this.



Watched it back and I wasn't convinced of depth.

So the second set

went lower, but I'm clearly not there today. Went down for the 4th and knew I was in trouble.

Third set I lightened up to 127.5, one and a half times my bodyweight.

That last rep, I thought I was gonna fold in half, and apparently so did the dude deadlifting behind me, (can see him moving to do ... I don't know what haha), I got half way up and thought, 'uh oh, this is turning into a good morning!

I'd really appreciate some objective feedback on my depth, (in both the first and last sets), I'd like to say 'I hit that goal', but I don't want to be cheating myself here.

So then the bench...

Just couldn't get that last rep up. And that fail just screwed me mentally for the rest of the workout, I was hyped to hit it, and when I didn't kinda crushed. The pain from the tweak in the squat was starting to really kick in. So I lightened up the load for the rest of the workout to not aggravate it.

Will regroup and attempt it again on Thursday, but I'll be resetting on both squats and bench next week.

[TnTNZ]

Bit sore today, particularly my shoulders. Doesnt feel like I've damaged the left shoulder, they are both just worked.

Am also going to cut my calories back to 2800. Try and lose a couple of cms off the waist, before i put it back on over the holiday period

[TnTNZ]

Fierce 5 A
Thursday, 1 December 2016 at 04:52

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 90 kg × 3 [Warm Up]
Set 5: 105 kg × 5
Set 6: 105 kg × 5
Set 7: 105 kg × 5

Bench Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 70 kg × 3 [Warm Up]
Set 5: 85 kg × 5
Set 6: 75 kg × 4
Set 7: 70 kg × 5

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 50 kg × 3 [Warm Up]
Set 5: 62.5 kg × 8
Set 6: 62.5 kg × 8
Set 7: 62.5 kg × 8

Face Pull
Set 1: 90 kg × 10
Set 2: 90 kg × 10
Set 3: 90 kg × 10

Standing Calf Raise
Set 1: 90 kg × 15

Tricep Extension
Set 1: 140 kg × 12

Standing Calf Raise
Set 1: 90 kg × 15

Tricep Extension
Set 1: 140 kg × 10

Took Tuesday off as a deload. Sundays session took it out of me more than I thought it did, my knees were telling me to have a little break.

Back to it today.

Squats down to 105 to work on form. Went well, ATG on those, thought I'd video'd a set, turns out I can't operate my phone particularly well at 5am.

Bench



YES! Sure it was only one set, but that was a strength goal. Super happy.

So with the ego lifting done, it's back to work!

Resets on these. I do believe I am going to move to F5 Intermediate, likely at the start of the new year. I'm still making gains, however these big compound lifts are at weights that, for me, I'm finding hard to recover from in the same session. I think splitting the workout is going to work for me better. I think I need 3 days between heavy squats now, instead of two.

[TnTNZ]

Fierce 5 B
Tuesday, 6 December 2016 at 18:06

Paused Back Squats
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 100 kg × 5
Set 6: 100 kg × 5
Set 7: 100 kg × 5

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 50 kg × 5
Set 5: 45 kg × 5
Set 6: 45 kg × 4

Romanian Deadlift
Set 1: 45 kg × 10 [Warm Up]
Set 2: 70 kg × 5 [Warm Up]
Set 3: 90 kg × 3 [Warm Up]
Set 4: 110 kg × 8
Set 5: 110 kg × 8
Set 6: 110 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 32.5 kg × 10

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 32.5 kg × 10

Bit of hectic weekend had me miss a workout, and I slept in this morning, so had to move to an afternoon workout. Gym was packed. Arrived to a guy curling in the squat rack... and I may have not been using my inside voice when I blurted out, 'he's not seriously fuking curling in the squat rack is he?' which may or may not have had a bearing on him finishing his set

Pause Squats were awesome, god damn that pause is hard.

OHP: Why you so hard? My shoulders are definitely my weakness, I honestly thought it was my bench, but based on my squat i should be up at about 55kg... 50 was damn hard. 2nd set I only got 2 good reps up. Had to drop down. Will attempt again next session, but suspect a reset is in order.

RDLs: Pulled these back to work on form.

Rest of the session was great.

[TnTNZ]

Fierce 5 A
Thursday, 8 December 2016 at 04:52

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 90 kg × 3 [Warm Up]
Set 5: 110 kg × 5
Set 6: 100 kg × 5
Set 7: 100 kg × 5

Bench Press
Set 1: 30 kg × 5 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 60 kg × 3 [Warm Up]
Set 4: 77.5 kg × 5
Set 5: 77.5 kg × 5
Set 6: 77.5 kg × 5

Pendlay Row
Set 1: 30 kg × 5 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 65 kg × 8
Set 5: 65 kg × 8
Set 6: 65 kg × 8

Face Pull
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10

Standing Calf Raise
Set 1: 90 kg × 15

Tricep Extension
Set 1: 130 kg × 10

Standing Calf Raise
Set 1: 90 kg × 15

Tricep Extension
Set 1: 130 kg × 10

Well today was not great. Woke up, wife is in a crappy mood, proceeded to start the day off with negativity. That carried over into the gym session.

I videod my squats, and they suck, after thinking i was at 130kg, and really getting smashed for depth, rightfully so, I dropped to 110kg. Watched my first set back, hey guess what, you're still not at depth. Down to 100, ok can hit depth but i have a lot to fix, forward lean is still pronounced, so i feel like im as low as i can go, but the video doesn't lie, I'm just breaking parallel, i feel like im a$$ to ankle, but no way. Not quite sure what it is. I need to video my high bar form to see if its something I'm always doing, or if it's just a lack of time with low bar. Either way it was disheartening. I've probably been ,ying to myself since 110kg. So no strength goal complete yet on squats.

Bench down to 77.5kg, it felt heavy. Got all reps.

Pendlays were the star of the session. 65 felt good,

Dropped down to for face pulls and kinda just went through the motions on the supersets.

All in all I need to work on getting my technique up, before my weights go up

[TnTNZ]

going to track my squat progress via video. Hopefully there will be improvement from here on in

110kg suckage



100kg depth i think is ok, but dat lean bro.



Must've done something right the last session and this one, my legs were still feeling the pause squats this morning, and this afternoon they're reminding me of the session this morning

[TnTNZ]

Fierce 5 B
Sunday, 11 December 2016 at 12:53

Paused Back Squats
Set 1: 40 kg × 5 [Warm Up]
Set 2: 60 kg × 5 [Warm Up]
Set 3: 80 kg × 3 [Warm Up]
Set 4: 105 kg × 5
Set 5: 105 kg × 4
Set 6: 105 kg × 4

Military Press
Set 1: 20 kg × 5 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 50 kg × 3
Set 5: 45 kg × 5
Set 6: 45 kg × 4

Romanian Deadlift
Set 1: 50 kg × 5 [Warm Up]
Set 2: 70 kg × 5 [Warm Up]
Set 3: 90 kg × 3 [Warm Up]
Set 4: 115 kg × 8
Set 5: 115 kg × 8
Set 6: 115 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Crunch
Set 1: 15 reps

Bicep Curl
Set 1: 30 kg × 10

Crunch
Set 1: 15 reps

Bicep Curl
Set 1: 30 kg × 10

Tough one today. Last wedding of the season yesterday... another 37 degree scorcher. I woke up really feeling like yesterday had been hard, heat, not eating as well as I usually do, it's hard getting food in when I'm on a shoot.

So hit the gym a bit later than normal.

Pause squats were damn hard. Watched back my first set, and saw some problems. They felt heavy, the 3rd rep I did not think I'd get up, so the 4th was barely a pause squat. Bit of butt wink, back rounding, still leaning forward. Tried to fix it, got better, but the 4th rep on the 2nd I knew I wasn't going to make a 5th. Took a little extra time between the 2nd and 3rd set, got to rep 3, needed to take a break, got the 4th done, but knew I was also done. Will try again Thursday.



OHP: Is this just like the hardest lift in the world to progress on? Reset time, I failed this one big time. I was cleaning the weight up, got to 50kg, was a bit callous with it, and I slightly pulled a trap. Nothing too tragic. The 50kg was harder than last week.

RDLs: Bought my wife some Versa Gripps the other week and decided to give them a trial run today. Can see myself picking up a pair, they're awesome. The straps I have now are double loop, and a bit of a pain to use. The Versas are just so easy.

I'm really pushing my limits, resets are coming thick and fast, and when I got back home I was absolutely spent. Had to have a little lie down!

[TnTNZ]

Fierce 5 A
Tuesday, 13 December 2016 at 05:07

Squat
Set 1: 40 kg × 5 [Warm Up]
Set 2: 60 kg × 5 [Warm Up]
Set 3: 80 kg × 3 [Warm Up]
Set 4: 105 kg × 6
Set 5: 105 kg × 5
Set 6: 105 kg × 5

Bench Press
Set 1: 30 kg × 5 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 60 kg × 3 [Warm Up]
Set 4: 80 kg × 5
Set 5: 80 kg × 4
Set 6: 70 kg × 2

Pendlay Row
Set 1: 30 kg × 5 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 50 kg × 3 [Warm Up]
Set 4: 65 kg × 8
Set 5: 65 kg × 8
Set 6: 65 kg × 8

Face Pull
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 50 kg × 10

Standing Calf Raise
Set 1: 0 kg × 15

Tricep Extension
Set 1: 130 kg × 10

Standing Calf Raise
Set 1: 0 kg × 15

Tricep Extension
Set 1: 130 kg × 10

Ordered a little tripod for the phone to make videoing a bit better, the spot where I setup the phone makes it annoyingly difficult, spend more time screwing around with the getting the camera setup.

Squats: I still need to work on my back rounding and I'm still really leaning forward. Bar path is all over the place at work weight.



Bench: Not sure what I did differenetly, but the 2nd set I was feeling pain in my shoulders going down. Could only get 4 clean reps out. Decided to drop to 70kg, could only get 2 reps and was feeling pain. I didn't want to do damage so called the bench early.

Pendlays: Kept it at last weeks weight, nice and controlled, they didn't hurt.

Facepulls: Lightened right up. There was some discomfort.

[TnTNZ]

Fierce 5 B
Thursday, 15 December 2016 at 05:09

Paused Back Squats
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 105 kg × 5
Set 6: 105 kg × 5
Set 7: 105 kg × 5

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 30 kg × 3 [Warm Up]
Set 4: 42.5 kg × 5
Set 5: 42.5 kg × 5
Set 6: 42.5 kg × 5

Romanian Deadlift
Set 1: 20 kg × 10 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 90 kg × 3 [Warm Up]
Set 5: 115 kg × 8
Set 6: 115 kg × 8
Set 7: 115 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 7 reps
Set 3: 8 reps

Crunch
Set 1: 15 reps

Bicep Curl
Set 1: 32.5 kg × 10

Crunch
Set 1: 15 reps

Bicep Curl
Set 1: 32.5 kg × 10

Much better session today!

Drudixon posted this video in the O35 section



So I tried this out and the result was this



I think it made a big difference, I felt more in control, that I was leaning forward less and driving up out of the hole better.

Got through all reps, last ones were slower, but still bar path more vertical.

Dropped the OHPs down used the same technique on these, and on the last rep of each set did a 20 second overhead hold. Gotta get my shoulders up.

RDLs, first set no straps, second set got 6 reps before I needed to strap. Got some versa gripps on the way.

Pull-ups should've taken a bit more of a break between sets 1 and 2. Still a little way to go before I start adding weight.

[WolfRose7]

105kg pause squats make me jealous
Chris Duffin's stuff is amazing, and there is so damn much of it for free.

[TnTNZ]

Cheers

Fierce 5 A
Sunday, 18 December 2016 at 09:56

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 90 kg × 3 [Warm Up]
Set 5: 110 kg × 3 [Warm Up]
Set 6: 110 kg × 5
Set 7: 110 kg × 5
Set 8: 110 kg × 5

Bench Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 50 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 80 kg × 5
Set 6: 80 kg × 5
Set 7: 80 kg × 3

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 50 kg × 3 [Warm Up]
Set 5: 67.5 kg × 8
Set 6: 67.5 kg × 8
Set 7: 67.5 kg × 8

Face Pull
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10

Standing Calf Raise
Set 1: 100 kg × 15

Tricep Extension
Set 1: 130 kg × 12

Standing Calf Raise
Set 1: 100 kg × 15

Tricep Extension
Set 1: 130 kg × 12

Good session this morning.

Walked up to the gym this morning, glorious day, and being a pasty white boy, needed to apply liquid asbestos, (50+ SPF Sunscreen) to not arrive at said gym looking like a lobster.

Got through my warm up sets, loaded up 110kg, and 3 rep up... tank top + sunscreen + 110kg barbell = recipe for disaster. Bar started to slide down my back. Saved it, racked back up. Got the missus to apply some liquid chalk to my back. Man it felt like the bar was glued to me after that.

Played around with squat tempo, and applied a bit more attention to my core bracing and engaging my lats after watching more Chris Duffin stuff. I think it improved my bar path, depth seems ok. I'm a lot closer to parallel, so next session will put focus on depth.


Bench: Failed 80kg on the last set. Bit disappointing, didn't break through the 85kg plateau. So reset.

Pendlays: Up to 67.5, felt like I got them without looking like a cat coughing up a furball.

Facepulls: Good put them up to 70kg.

Tricep/Calves. Standing barbell calf raises were good, and next round I think I'll swap the tricep press downs with Skull crushers.

[TnTNZ]

Fierce 5 B
Tuesday, 20 December 2016 at 05:11

Paused Back Squats
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 90 kg × 3 [Warm Up]
Set 5: 105 kg × 5
Set 6: 105 kg × 5
Set 7: 105 kg × 4

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 45 kg × 5
Set 5: 45 kg × 5
Set 6: 45 kg × 6

Romanian Deadlift
Set 1: 50 kg × 5 [Warm Up]
Set 2: 70 kg × 5 [Warm Up]
Set 3: 100 kg × 3 [Warm Up]
Set 4: 120 kg × 8
Set 5: 120 kg × 8
Set 6: 120 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 25 kg × 10

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 25 kg × 10

So up until now, I've been recording my first set of squats. Today I decided rather than show my best set, I'll show my worst. I felt like my last set last week I my form broke down. So today recording my last set kept me honest, and the result was, from the first rep it was a bit ugly, and that 4th I kinda knew I shouldn't have gone down for the 5th, but... I'm stubborn and paid for it with the crawl of shame So a reset on Pause Squats.



Rest of my session got through it fine.

I'm resetting almost all my lifts quite regularly. I didn't break through my bench plateau, my OHP I feel like progression has halted. I'm thinking it is very close to time to look at a program change. I'm tossing up between moving to F5 Intermediate U/L and a PHUL routine.

[TnTNZ]

So bodyspace reminded me I had set some goals. That were set for the 19th of December, I didn't hit them, primarily because my focus changed from measuring body fat, to something more useful, strength.

I did take some starting photos. Really really unflattering photos, so I did my best to replicate the lighting conditions and took some comparison shots.

I'm pretty happy with the progress I've made. Next year I'll work to improve on that, but I'm certainly in a better starting position for next year than I was this year.

[TnTNZ]

Fierce 5 A
Thursday, 22 December 2016 at 17:38

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 90 kg × 3 [Warm Up]
Set 5: 110 kg × 5
Set 6: 110 kg × 5
Set 7: 110 kg × 6

Bench Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 70 kg × 5
Set 6: 70 kg × 5
Set 7: 70 kg × 6

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 60 kg × 3 [Warm Up]
Set 5: 70 kg × 8
Set 6: 70 kg × 8
Set 7: 70 kg × 8

Face Pull
Set 1: 80 kg × 12
Set 2: 80 kg × 12
Set 3: 80 kg × 12

Standing Calf Raise
Set 1: 100 kg × 15

Tricep Extension
Set 1: 130 kg × 10

Standing Calf Raise
Set 1: 100 kg × 15

Tricep Extension
Set 1: 130 kg × 10

Squats: Still leaning forward, think I have some back rounding and I think I need to just check all my cues before I squat each time. I ran through the set, (this was set 2) a little quick.



I'm going to run one more session at 110kg, to see if I can nail decent form. If I don't, will take it back down to 100kg and work up.

Bench was good, reset down to 70kg, they went up nice and solid.

Pendlays, back rounding was going on. and I dunno why I went up in weight, shouldn't have.

Didn't actually do tricep press downs. Phone was running out of juice, so I quickly entered the rest of the set, then decided I wanted to do Skullcrushers 25kg.

[TnTNZ]

Fierce 5 B
Saturday, 24 December 2016 at 08:29

Paused Back Squats
Set 1: 20 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 5 [Warm Up]
Set 4: 80 kg × 3 [Warm Up]
Set 5: 95 kg × 5
Set 6: 95 kg × 5
Set 7: 95 kg × 5

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 3 [Warm Up]
Set 4: 47.5 kg × 5
Set 5: 47.5 kg × 5
Set 6: 47.5 kg × 4

Romanian Deadlift
Set 1: 50 kg × 10 [Warm Up]
Set 2: 80 kg × 5 [Warm Up]
Set 3: 100 kg × 3 [Warm Up]
Set 4: 125 kg × 8
Set 5: 125 kg × 8
Set 6: 125 kg × 8

Pull Up
Set 1: 8 reps
Set 2: 8 reps
Set 3: 7 reps

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 25 kg × 10

Crunch
Set 1: BW (+20 kg) × 15

Bicep Curl
Set 1: 25 kg × 10

Twas the night, (well morning) before Christmas and all through the house, not creature was stirring... BULLSH!T, we gots some weight to lift!

Pulled Sundays workout forward.

Squats went down to 95 kg. Paused Squats are just mean

Pulled some 20 second static holds at the end of the first and second sets of the OHP... they taxed my shoulders too much and couldn't get that last rep up without serious form breakdown. I'll leave the static hold until the last set next session.

Scored my Versa Gripps... they're brilliant. RDLS I've been just working on getting the bar lower down my shin, can really feel them hamstrings and glutes getting involved lately.

The wife finished her new Strong Curves routine a bit quicker than me, so I decided, probably stupidly to pull a 'triple super set' to 'catch up'. Pullups, Crunches and Barbell curls... well the barbell curls really dealt to my pullup ability! Won't do that again.

Great way to start a busy Christmas Eve!

[TnTNZ]

Fierce 5 A
Monday, 26 December 2016 at 10:41

Squat
Set 1: 20 kg × 10 [Warm Up]
Set 2: 50 kg × 5 [Warm Up]
Set 3: 70 kg × 5 [Warm Up]
Set 4: 90 kg × 3 [Warm Up]
Set 5: 115 kg × 5
Set 6: 115 kg × 5
Set 7: 115 kg × 5

Bench Press
Set 1: 30 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 3 [Warm Up]
Set 4: 72.5 kg × 5
Set 5: 72.5 kg × 5
Set 6: 72.5 kg × 5

Pendlay Row
Set 1: 30 kg × 10 [Warm Up]
Set 2: 40 kg × 5 [Warm Up]
Set 3: 60 kg × 3 [Warm Up]
Set 4: 70 kg × 8
Set 4: 70 kg × 8
Set 5: 70 kg × 8 [Failure]

Face Pull
Set 1: 80 kg × 12
Set 2: 80 kg × 12
Set 3: 80 kg × 12

Standing Calf Raise
Set 1: 100 kg × 15

Standing Calf Raise
Set 1: 100 kg × 15

Skullcrushers
Set 1: 25 kg × 10
Set 2: 25 kg × 10

Great Christmas, didn't drink too much, but had a one-day bulk experiment

Decided to try out my Xmas present, a weight belt, has a coulple of D rings in the back, you spin around and it's a dip belt as well. Probably shouldn't have gone up to 115, the first set was pretty messy, for some reason decided the first rep should be a pause squat... then over compensated on rep tempo and went a bit fast. Chest was caving in.


So we'll say a fail based on that first set and keep the weight there, both form and depth are questionable. Think over the holidays when I have a spare half an hour on off days, drop into the gym and do some box squats at 70-80%.

Bench was easy.

Pendlays: Major form break down in the 2nd set, back arching, so when I really concentrated on that, couldn't get the bar up to my chest. Reset on these. I reset on 67.5 last time.

Rest of the session was great, I really like Facepulls, they feel like they do good things for my shoulders.