TnTNZs lifting log

[WolfRose7]

Solid Boxing day workout mate.
Definitely keep squats at 115, Pendlay's are pretty decent at that weight mine's still on 50kg lol. (and working damn hard to keep my back solid at that)

[TnTNZ]

Cheers man.

Fierce 5 B
Thursday, 29 December 2016 at 10:29

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 × 5

Romanian Deadlift
Set 1: 50 kg × 5 [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: 15 reps

Bicep Curl
Set 1: 27.5 kg × 10

Crunch
Set 1: 15 reps

Bicep Curl
Set 1: 27.5 kg × 10


No video for the paused squats today, but at 95kg they felt good.

Pulled some 5 second static holds on the last rep of the OHPs, got all reps solidly and final rep had a 30 second static hold that was hard.

Great session overall

[TnTNZ]

Happy New Year!

New Year, New Routine! Decided to move up to the Fierce 5 Upper Lower routine, been on the Novice routine for nearly 4 months. I've been wanting to move back to 4 days a week. I'll see how I go with the standard routine, but do feel like I'd like to add Deadlifts in, but for now will stick with the standard split.

Did swap out Lat pull downs for Pullups because.. well Pullups rule

F5 Upper A
Monday, 2 January 2017 at 10:37

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: 75 kg × 5
Set 6: 75 kg × 5
Set 7: 75 kg × 5

Incline Bench Press
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 × 5
Set 5: 60 kg × 5
Set 6: 60 kg × 5

Pull Up
Set 1: 8 reps
Set 2: BW (+5 kg) × 8
Set 3: BW (+2.5 kg) × 7

Bent Over Row
Set 1: 30 kg × 8
Set 2: 32.5 kg × 8
Set 3: 32.5 kg × 8

Bicep Curl (Dumbbell)
Set 1: 15 kg × 10
Set 2: 12.5 kg × 10
Set 3: 12.5 kg × 10

Reverse Fly
Set 1: 8 kg × 12
Set 2: 7 kg × 12
Set 3: 7 kg × 12

Screwed up the Inclines, thought they were 5 reps.

Got a chance to use my dip belt! Got excited and added a 5kg plate which I got through but should've gone with 2.5kg.

Last 3 exercises I had a best guess at weight, and was pretty close, had to adjust on the second sets.

Really enjoyed the session.

[JustBulk]

happy new year mate! may 2017 bring to us more muscles!

[TnTNZ]

Thanks man.

F5 Lower A
Tuesday, 3 January 2017 at 09:53

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: 105 kg × 5
Set 6: 100 kg × 5
Set 7: 100 kg × 5

Back Extension
Set 1: BW (+10 kg) × 8
Set 2: BW (+20 kg) × 8
Set 3: BW (+20 kg) × 8

Leg Press
Set 1: 135 kg × 10
Set 2: 135 kg × 10
Set 3: 135 kg × 10

Leg Curl
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10

Decline Crunch
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Standing Calf Raise
Set 1: 100 kg × 15
Set 2: 100 kg × 15
Set 3: 100 kg × 15

I decided to have reset on squats to start the new year.

Good session overall.

[dublindanny]

Happy New Year mate.
Good to see you adding weight to those pullups. They still give me a hard time but I hope I'll be pulling up some additional weight soon.
Impressive weight on the calf raises. I would have never thought such a small exercise can hurt so much
Do you use a barbell or dumbbells for those?

[TnTNZ]

And to you my man. Yeah giving the dip belt some work, (as minimal as it is right now ), is very satisfying. Still a struggle on the last reps, might need some more rest between sets.

Using a Barbell on the calf raises. I have to admit I've always found my calves can take an absolute hammering.

F5 Upper B
Thursday, 5 January 2017 at 10:03

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 30 kg × 5 [Warm Up]
Set 3: 40 kg × 5 [Warm Up]
Set 4: 45 kg × 3 [Warm Up]
Set 5: 50 kg × 5
Set 6: 50 kg × 5
Set 7: 50 kg × 5

Pectoral Fly
Set 1: 12.5 kg × 10
Set 2: 15 kg × 10
Set 3: 15 kg × 10

Pull Up
Set 1: BW (+2.5 kg) × 8
Set 2: BW (+2.5 kg) × 8
Set 3: BW (+2.5 kg) × 7

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 × 7

Face Pull
Set 1: 80 kg × 12
Set 2: 70 kg × 12
Set 3: 70 kg × 12

Tricep Extension
Set 1: 130 kg × 10
Set 2: 130 kg × 10
Set 3: 130 kg × 10

Nailed the 50kg OHP, absolutely stoked with that. I still got a 20 second static hold at the end of the last set, and I actually think the static holds I've been doing have got me over that 50kg mark.

Got a good burn on with the flys, (dumbells on a flat bench), was doing slow 3-4 second eccentric/concentric phase, slight twinge in the right shoulder.

Left the Pendlays at 70kg.. and it's time for a reset. I was really focused on form and struggled to get the weight up to my chest consistently. So 10% reset next round.

Was also doing some Beta testing for my tracking app Strong. I've got the Apple Watch and they've added an app for that. It's quite good, a few tweaks and they'll have an absolute winner. Really liked using the watch to track the workout, (was one of the main reasons I got the watch). Sent the devs some feedback on a couple of issues and some improvements I think they could make. I'm a big fan of Strong, and this new addition just strengthens that.

[TnTNZ]

F5 Lower B
Friday, 6 January 2017 at 09:17

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

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

Leg Extension
Set 1: 70 kg × 10
Set 2: 70 kg × 10
Set 3: 70 kg × 10

Leg Curl
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Standing Calf Raise
Set 1: 100 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12

Squat rack was popular today, so had to start with RDLs.



That was my second set, still some forward lean going on, and I gotta watch my back rounding. I'm only recording one set each session, should probably do 'em all, so that I can ensure I'm actuallly correcting the stuff I'm seeing. The third set felt really hard as I was really focusing on not leaning foward, pushing my shoulders back coming out of the hole, and holding that pause for a little longer.

Nice to get back into some leg extensions, I've worked out that you know you've hit the right weight for your rep range when after that last one you absolutely *HAVE* to get out of the damn machine and walk it off

[WolfRose7]

Nice work on the Press, Squats look pretty good as well man.

Funnily enough I watched a video yesterday that might explain and help with you slight forward lean out of the hole

[TnTNZ]

Thanks mate, will be studying that one tonight in prep for tomorrows squat session

F5 Upper A
Monday, 9 January 2017 at 05:04

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: 77.5 kg × 5

Incline Bench Press
Set 1: 50 kg × 8
Set 2: 50 kg × 8
Set 3: 50 kg × 8

Pull Up
Set 1: BW (+2.5 kg) × 8
Set 2: BW (+2.5 kg) × 7
Set 3: 7 reps

Bent Over Row (Dumbbell)
Set 1: 35 kg × 8
Set 2: 35 kg × 8
Set 3: 35 kg × 8

Bicep Curl (Dumbbell)
Set 1: 12.5 kg × 10
Set 2: 12.5 kg × 10
Set 3: 12.5 kg × 10

Reverse Fly
Set 1: 8 kg × 12
Set 2: 8 kg × 12
Set 3: 8 kg × 12

Week 2 of Fierce 5 U/L. For the first couple of weeks I'm not strictly following the progression of U/L and running the Novice progression on a couple of lifts, Bench and Back Squats. Until I hit 82.5kg on Bench, then I'll slip into the U/L progression, and Back Squats until I hit 115kg.

Bench was strong today, 77.5 went up nicely, did the last set paused. That certainly increased the effort

Incline bench was in use, so swapped to dumbells, 2x25kg, hence the 50kg, got a good stretch in the pecs with those, was able to extend the ROM.

Pullups: Ok... confession time There have been a couple of micro pauses in the last set with the additional weight, so I'm being strict with these now. Micro pause = incomplete set. So I'm dropping the weight on the last couple of sets. First set is strong, second set, those last 2 reps are damn hard. So I'll add weight in the first set, extend my rest between the 2nd and 3rd when I get all reps sucessfully, will add weight to the 2nd set, rinse and repeat.

[TnTNZ]

Hey you know what I don't recommend as a great form of cardio? Pushing a Harley Davidson 4 kilometers... I forgot to check my battery terminals the last time I serviced the beast, consequently they'd corroded and I'd just fueled up, road about 1 kilometer down the freeway and then nothing, no electrics at all. So I'm there going 'well I ain't leaving my bike on the side of the freeway, rung a mate who has a trailer, he wasn't home. The realisation sunk in that I'm gonna have to push it home... lets just say that, if this had of happened a year ago, I don't think I'd have been able to do it, there was a couple of hills that, not gonna lie, were tough. Just glad I got myself into a condition where I am able to do this kind of sh!t... don't want to do it again

F5 Lower A
Tuesday, 10 January 2017 at 05:23

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 × 5

Back Extension
Set 1: BW (+20 kg) × 10
Set 2: BW (+20 kg) × 10
Set 3: BW (+20 kg) × 10

Leg Press
Set 1: 135 kg × 10
Set 2: 135 kg × 10
Set 3: 135 kg × 10

Leg Curl
Set 1: 60 kg × 12
Set 2: 60 kg × 12
Set 3: 60 kg × 12

Decline Crunch
Set 1: BW (+20 kg) × 10
Set 2: BW (+20 kg) × 10
Set 3: BW (+20 kg) × 10

Standing Calf Raise
Set 1: 100 kg × 12
Set 2: 100 kg × 12
Set 3: 100 kg × 12

Gym was *super* busy this morning. I'd love to blame 'resolutioners' but the dudes there were all well put together lads, who definitely were not just starting out.

Video'd all squat sets, and on looking at my first set, shook my head at my depth and went 'Ok dude, you clearly need to learn what depth feels like' and set up a box. Think I'll do this for a month or so, so I can take worrying about depth out, and concentrate on getting form better. Now I just need to keep that bar path and my back solid.



Bit of butt wink, forward lean. I think my focus needs to be on my knees pushing out and keeping the weight over mid foot and pushing out on the edges.

So I'm not going with 'get to 115 and go into the intermediate progression'... intermediate progression on squats starts now.

[TnTNZ]

Skwaaaaaats
Wednesday, 11 January 2017 at 17:27

Overhead Squat
Set 1: 10 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10

Box Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10

So a quick remediation squat session Posed the question to Davis wether some light squat work on off days would screw things up, he thought light weight moderate volume was a good idea.

The point of this is to, well fix my squat So nail form, work on the nuances I need to, ensure I train myself to 'feel' what depth is like.



That was the last set, I've put that one up cause it's the weakest set, so you can see where form is breaking.

So on this set what I notice is , butt wink and lower back rounding starts coming in after the first couple of reps, and I wobble around in the hole a bit, with a tendency to push forward coming out of the hole.

Bar path is still wobbly on descent and ascent.

So fixing things.

Slow down - Going back over my other sets, I had less butt wink when my descent was slower. I think when I go to quickly between reps I'm not setting myself and importantly my core properly.
Work on keeping that bar path solid.
Coming up out of the hole, push my back into the bar. When comparing the 60kg squat and 110kg squat I can really see my hips coming up way to early, which to my way of thinking is an exacerbation of the coming forward out of the hole... and I think those things are symptomatic of lower back weakness.



I'll keep this session in for the next 4 weeks or so, and probably go with twice a week.

[TnTNZ]

F5 Upper B
Thursday, 12 January 2017 at 04:42

Military Press
Set 1: 20 kg × 10 [Warm Up]
Set 2: 20 kg × 5 [Warm Up]
Set 3: 30 kg × 5 [Warm Up]
Set 4: 40 kg × 3 [Warm Up]
Set 5: 50 kg × 6
Set 6: 50 kg × 6
Set 7: 50 kg × 6

Pectoral Fly
Set 1: 15 kg × 12
Set 2: 15 kg × 12
Set 3: 15 kg × 12

Pull Up
Set 1: BW (+2.5 kg) × 8
Set 2: 8 reps
Set 3: 7 reps

Pendlay Row
Set 1: 20 kg × 10 [Warm Up]
Set 2: 25 kg × 5 [Warm Up]
Set 3: 37.5 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: 70 kg × 15
Set 2: 70 kg × 15
Set 3: 70 kg × 15

Skullcrushers
Set 1: 25 kg × 12
Set 2: 25 kg × 12
Set 3: 25 kg × 12

Great session today. Woke a bit earlier than normal, and had a bit of a restless nights sleep.

Military Presses, First set all reps went up well, 2nd set that 6th rep was tough, so had a 4 minute break, the last set, that 6th rep... I have to be honest had a bit more back arch going on than should really be acceptable. But got it. All 3 sets the first 5 reps I had under control.

Flies were good.

Pull ups, that last set I just couldn't get the last rep... I'm being a lot more strict on these.

Put Skullcrushers in, I really dig these. When I finished the Facepull/Skullcrusher superset my triceps were so pumped my arms felt like there were going to split the skin! That feeling only lasted for a few minutes after finishing, but I've not felt that to that extent before.

[JJ668]

The Lat pull down machine was in use, so I thought, 'use the assisted pull up machine'. Had a 15kg assist, to bring to the 70kg I was supposed to be doing. Got through the first 2 sets and thought 'Ok... screw it, try for bodyweight pull ups'.. now this had been a goal of mine when I started. The last time I tried I think I got 2 genuine bodyweight pullups out. This time I got 7! The 8th wasn't quite to eye level so I didn't count it. But I was absolutely chuffed with that. While I was hanging there, I felt like there was no way I was going to be able to it. The moment I started the pullup, was one of those realisation moments that my strength has come a long way from when I started.

I am sub'd to follow your journey. Love seeing your progress so far! As I read this old post from last September, it struck a chord. I too have a secret goal in my head of getting to rep unassisted pullups. Lose weight, get stronger. Do this and you shall propell upward, do it NOT and my fat ass will hang embarrassingly from the pull up bar.

Keep working hard, I'll be following along.

[TnTNZ]

Welcome man, thanks for dropping by.

Yep that unassisted pullup goal is a good one to have, deceptively simple, physically demanding.

Will be updating my goals in the next couple of weeks, coming up for the anniversary of setting foot back in the gym soon!

[wowter]

In for this. Squats don't look bad imo mate, but good to see you're determined to perfect your form. Imo you could put one more of those purple thingies on your "box" to cut some depth, you will still be at parallel but it will reduce the buttwink because that really occurs when you get way down in the hole. No need to go ass to grass imo.

[WolfRose7]

Still jealous of that military press xD
Liking the Form Squats on off days idea, was going to do a similar thing with low intensity high rep deadlifts.

[HYMENATOR]

Good log subbed

[mannymann]

Subbed.

Wish I could get there with squats

[mejulian]

Good stuff with the squats. You can see a significant improvement from earlier videos.

What is the purpose of the purple things? A reference to tell you you got it low enough?

[TnTNZ]

Wow, thanks for all the interest.

In for this. Squats don't look bad imo mate, but good to see you're determined to perfect your form. Imo you could put one more of those purple thingies on your "box" to cut some depth, you will still be at parallel but it will reduce the buttwink because that really occurs when you get way down in the hole. No need to go ass to grass imo.

Thanks man! Yeah gotta get the squat right. Yeah I'm thinking the same, it's just a little lower than needed with 5 of them, I think they're about an inch high each.

Still jealous of that military press xD
Liking the Form Squats on off days idea, was going to do a similar thing with low intensity high rep deadlifts.

Well I'm a few kilos heavier than you bud. on a power to weight ratio, you're doing just fine. The Military Press, for me, is the hardest lift going.

Good log subbed

Thanks man, and welcome.

Subbed.

Wish I could get there with squats

Hey, thanks for stopping by dude. It'll come, I've found the thing that trumps almost everything, is consistency, and you've got that going on.

Good stuff with the squats. You can see a significant improvement from earlier videos.

What is the purpose of the purple things? A reference to tell you you got it low enough?

Thanks mate. Yeah it's a depth gauge. I feel I've kind of trained myself to feel that depth is higher than it really is, so it's a reprogramming tool, I am sure I'm strong enough to get up out of depth at the weights I'm at, so it's now a case of just making sure I know what it feels like, what the physical cues are, so that I could squat with my eyes closed and hit depth.

[TnTNZ]

F5 Lower B
Friday, 13 January 2017 at 05:11

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 × 6
Set 6: 100 kg × 6
Set 7: 100 kg × 6

Romanian Deadlift
Set 1: 20 kg × 10 [Warm Up]
Set 2: 52.5 kg × 5 [Warm Up]
Set 3: 77.5 kg × 5 [Warm Up]
Set 4: 105 kg × 3 [Warm Up]
Set 5: 130 kg × 8
Set 6: 130 kg × 7
Set 7: 130 kg × 8

Leg Extension
Set 1: 70 kg × 12
Set 2: 70 kg × 12
Set 3: 70 kg × 12

Leg Curl
Set 1: 60 kg × 15
Set 2: 65 kg × 10
Set 3: 65 kg × 10

Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Standing Calf Raise
Set 1: 105 kg × 12
Set 2: 105 kg × 12
Set 3: 105 kg × 12

So good session today, sans belt!

Upped the reps on the pause squats to 6. Recorded the first set, was pretty happy with how they looked, so kept doing that for the 2nd and 3rd.

Next week, I'm back up to 105 and we'll see how I go, that was my fail point last time.

RDLs: I've never actually recorded these and looked at form. 130kg is the heaviest I've been. Recorded the 2nd and 3rd sets and the 2nd set I mentally failed. So here's the 3rd set.

So that's the worst I'm at, 3rd set of the heaviest weight I've done. I think my back is rounding a bit too much and ... am I going low enough? Will ask for form feedback, but if this is all ok, I'm certainly not far away from a reset.

Rest of the session was good, gotta admit, not a fan on hanging leg raises, so probably need to do more of those

[wowter]

Squats are looking excellent imo. Bar path, depth etc all on point.

With the RDL I feel like you're bending your knees too much, too much like a partial deadlift instead of a romanian deadlift, if that makes sense. Keep your knees unlocked but try not to bend them any further during the motion, then move your hips back and go down until you feel that good stretch in your hamstring. Only go down as far as your hamstring flexibility will let you, and then back up. If this means you're only going down to your knees that's totally fine.

[TnTNZ]

Yeah, Davis said the same thing. I'm going with 'I've invented a new exercise... it's the Romanian Squat Lift'.

Weight reset and get that corrected, probably started bending my knees due to poor flexibility.

Did karate as teenager, pulled out some of those old stretches today and was absolutely horrified at how terrible my mobility has become.

[TnTNZ]

Skwaaaaaats
Saturday, 14 January 2017 at 08:47

Overhead Squat
Set 1: 20 kg × 10
Set 2: 20 kg × 10
Set 3: 20 kg × 10

Box Squat
Set 1: 60 kg × 10
Set 2: 60 kg × 10
Set 3: 60 kg × 10
Set 4: 60 kg × 10



Cut depth a little. I think that's less butt wink going on. I find that keeping my core tight impacts butt wink a whole lot. So some hip mobility work and core tightness.

They felt good, but 60kg is light for me, so they should have.

[TnTNZ]

F5 Lower A
Monday, 16 January 2017 at 05:05

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

Back Extension
Set 1: BW (+22.5 kg) × 8
Set 2: BW (+22.5 kg) × 8
Set 3: BW (+22.5 kg) × 8

Leg Press
Set 1: 140 kg × 10
Set 2: 140 kg × 10
Set 3: 140 kg × 10

Leg Curl
Set 1: 65 kg × 10
Set 2: 65 kg × 10
Set 3: 65 kg × 10

Decline Crunch
Set 1: BW (+10 kg) × 15
Set 2: BW (+10 kg) × 15
Set 3: BW (+10 kg) × 15

Standing Calf Raise
Set 1: 105 kg × 12
Set 2: 105 kg × 12
Set 3: 105 kg × 12

So gym is certainly busier and 'Monday is chest day'... so got in and every piece of equipment to work chest was in use, looked at the squat rack, empty. Went, 'looks like today is a lower day'... hence squatting in a tank top. My intention was Upper A today, it turned into Lower A. Since I hit about 105kg on squats I don't like squatting in a tank top. Ah well..



Decided to not use the box today and see if my depth is getting better. I believe there is some improvement there, both in terms of depth and bar path. I cranked the belt up another notch, and this all felt good. Felt like my chest was up, I was leaning forward less

So up the weight next week I think.

Upped the weight on the Back Extensions... got to the last rep of each set and they were *hard*.

Leg press: Probably should be upping the weight each week on these for the next few weeks. They're certainly working my legs, but I think the weight is a bit light, well light enough that I could afford to up each week.

Good session, really feel like I'm back into a good groove.

[wowter]

Squats looking good although reps 5 and 6 were high imo. Keep working on it Do you squat lowbar?
Nice session.

[TnTNZ]

Low bar, (switched to this on starting F5), for standard squats, my paused squats (Lower B), are high bar.

Yeah rep 5 definitely was high, thought 6 was borderline. I also notice that my forward lean coincides with depth issues.

Was pretty happy with the first 3 reps.

Wanted to see if I could judge it better after a couple of the light sessions, they're definitely helping.

[WolfRose7]

you're just lucky you have independent benches, everyone benches in the racks in my gym.
Monday = nothing free but the monkey bars.
Depth was solid till 5, crept up an inch, and an inch again at 6.
Weight just comes onto your toes at the bottom of each rep, most noticeably on 6

[TnTNZ]

Thanks for the feedback guys. Yeah, so much to think about with squats! 'Shoulders tight, Lats engaged, core tight, knees out, sit back, don't lean, keep weight over mid foot, back straight, hit depth, HIT DEPTH'....ARRRRGGHHH But I can say those light box squats really feel like they're helping.

F5 Upper A
Tuesday, 17 January 2017 at 05:01

Bench Press
Set 1: 20 kg × 10
Set 2: 30 kg × 5
Set 3: 50 kg × 5
Set 4: 65 kg × 3
Set 5: 80 kg × 5
Set 6: 80 kg × 5
Set 7: 80 kg × 5

Incline Bench Press
Set 1: 55 kg × 8
Set 2: 55 kg × 8
Set 3: 55 kg × 8

Pull Up
Set 1: BW (+2.5 kg) × 8
Set 2: 8 reps
Set 3: 7 reps

Bent Over Row (Dumbbell)
Set 1: 37.5 kg × 8
Set 2: 37.5 kg × 8
Set 3: 37.5 kg × 8

Bicep Curl (Dumbbell)
Set 1: 15 kg × 10
Set 2: 15 kg × 10
Set 3: 15 kg × 9

Reverse Fly
Set 1: 7.5 kg × 12
Set 2: 7.5 kg × 12
Set 3: 7.5 kg × 12

Bench felt great, I felt strong on it today. Which is great cause 80kg is where I failed last reset, I suspect is was form, and bad rest that screwed me up.

Incline, Decided to jump 5kg up cause the 50kg felt to easy last week, and I think I nailed it. Last rep on the last set was real tough.

Pullups, ok... time to admit it. I'm not ready for the dip belt Just can't get that last rep on the last set. So I'll go back to BW for these.

And using this Strong Apple Watch app is really interesting. It gives you a 'calories burned' (part of the apple health side of things) for your workouts, and Upper A is the workout that, apparently, has the least intensity. It seems so far to be the workout out of the 4 that burns the least amount of calories, with, unsurprisingly Lower B being the most intense, Squats and RDLs...