Becoming big and beautiful

[FaIIen]

C1W4D2 [Program] - 26.6.2018

Beltless Didlift
3 x 200 @ RPE 8 <- Very gud.
3x4 x 180

Volume work was heavy(ish).

Overhead Press
3 x 70 @ RPE 9-9.5, I'm 80 % sure I would've had a 4th rep in me. OK performance, better than 4 weeks ago.
3x5 x 57.5

Volume was easy.

Accessories
- 3x8 @ RPE 8: Kroc Rows
- 3xRPE 8 @ BW: Hypers
- Myo reps, 14RM + 3 clusters: Rope Push Downs, Hammer Curls

[WolfRose7]

How I've not been In on this yet I'm not sure.

Very in now.

Awesome Trip at 200kg :P

[FaIIen]

How I've not been In on this yet I'm not sure.

Very in now.

Awesome Trip at 200kg :P

Welcome, welcome!

Next weeks are about to get a whole lot heavier with belted deads.

[WolfRose7]

Welcome, welcome!

Next weeks are about to get a whole lot heavier with belted deads.

Looking forward to seeing it!

[FaIIen]

C1W4D3 [Program] - 28.6.2018

T-Shirt Bench
4 x 117.5 @ RPE 8
4 x 122.5 @ RPE 9 <- Felt surprisingly strong, RPE was spot on. Good session.
3x4 x 110


Paused High Bar
Just did some doubles to see how my leg is feeling.
4x2 x 120
2 x 130

No pain, a little wobbly. The area that hurt feels aight. Just gotta work on hip/thigh/glute mobility to make sure I can get into proper bottom position.

Accessories
- Max Pull Ups: 8 (Yay, one more)
- Max Dips: 12
- 3x9 @ RPE 8: BSS[/QUOTE]

[FaIIen]

C2W0D1 [Program] - 4.7.2018

This is the third 3-day training week in a row so I'm doing sort of an intro week here before starting the actual cycle next week.

Bench
6 x 100 @ RPE -
6 x 110 @ RPE 6
4x6 x 102.5

Squat
Still just doing rehab stuff.

Accessories
- 4x4 Pull Ups
- 3x6 Dips
- 3x10 Pallof Press
- 3x10 BSS

[TheGymJim]

God damn it dude stop being so much stronger than me lmao.

Good work man

[FaIIen]

God damn it dude stop being so much stronger than me lmao.

Good work man

Oh Jim, Staaahp. You're making me blush.

[img]https://i.kym-cdn.com/entries/icons/********/000/010/809/happy-oh-stop-it-you.jpg[/img]

[FaIIen]

C2W0D2 [Program] - 6.7.2018

Didlift
4 x 190 @ RPE 6
3x5 x 167.5


I'm going to do something different with OHP this time around. I saw this: EPIC ARTICLE - just couldn't resist the temptation. Good ol' simple LP. If this goes well, Ima say fk it and use it with squats when I feel up to par.

OHP
12 x 50 @ RPE 8
12 x 45 @ RPE 8
14 x 40 @ RPE 8

Accessories
- Hypers: 3x12 x 10
- Inverted Row: 4x8 x BW
- Rope Push Down: 23/9/10/8 @ 15
- DB Hammer Curl: 22/9/9/9 @ 12

[TheGymJim]

Oh Jim, Staaahp. You're making me blush.

[img]https://i.kym-cdn.com/entries/icons/********/000/010/809/happy-oh-stop-it-you.jpg[/img]

Legit lol'd.

Stronk deads m9

[FaIIen]

C2W0D3 [Program] - 7.7.2018

T-Shirt Bench
7 x 102.5 @ RPE 6
4x7 x 92.5

Accessories
- KB Front Squat: 4x10 x 24
- Dip: 4x6 x BW
- Pull Up: 3x4 x BW
- DB Lateral Raise: 18/8/8/7 x 10
- Seated Leg Curl: 22/10/9/8 x 40

[WolfRose7]

Pfff could at least make it look a bit harder for the rest of us mortals :P

[FaIIen]

C2W1D1 [Program] - 9.7.2018

Bench
5 x 110 @ RPE 5
5 x 115 @ RPE 6
4x5 x 110

Squat
There were uhh.. A mix of paused, tempo and normal squats. I did 13 light sets in total, ranging from 60 to 120 kg. It wasn't bad, but pause squats disrupt me too much from my normal squat and my condition is wayyyy too crappy for all that breath holding. Thinking I'll just run some sort of LP with normal squats, just more emphasis on control and proper movement patterns. Stop immediately when form starts to faulter the slightest.

Like 5 sets of RPE 6-8 while increasing the weights about 5 kg every session, so 10 kg per week. Reps can be w/e, as long as technique improves.

Accessories
- Dip: 3x6 x BW
- Pull Up: 4x4 x BW
- Pallof Press: 10/8/-
- BSS: -

Too tired to complete all accessories. Focusing on form with pause squats was fking brutal.

[FaIIen]

C2W1D2 [Program] - 10.7.2018

Didlift
3 x 192.5 @ RPE 6
3x4 x 172.5

Deadlifts felt a bit heavy today - then again, when do they ever feel light?


OHP
11 x 52.5 @ RPE 8.5
11 x 47.5 @ RPE 8.5
12 x 42.5 @ RPE 8

Ok performance - slightly better than last week, even tho there was no rest day before this session.


Accessories
- Hypers: 12/12/13 x 10
- Inverted Row: 4x9 @ 10
- Rope Push Down: 21/9/7/7 x 17.5
- DB Hammer Curl: 22/8/6/7 x 14

[FaIIen]

C2W1D3 [Program] - 12.7.2018

T-Shirt Bench
6 x 107.5 @ RPE 6
4x6 x 97.5


Beltless High Bar
12 x 100 @ RPE -
12 x 90 @ RPE -
14 x 80 @ RPE -

FKING DEATH, FK ME, FK SETS OF 12. Legs are more than capable but my conditioning sucks ass. Out of breath, sweating like a pig.


No but seriously, high bar in itself feels good. Easy to keep my feet rooted & knees tracking, bar placement's sexy AF too. I figure it's the perfect time to give these a proper go since I clearly need to work on some stuff. See if I can surpass my low bar record by the end of the year and see how that transfers to low bar.
5 kg per session twice a week, so 10 kg per week. That'll take me to a top set @ 170 kg at the end of next cycle. Then perhaps move to proper programming.


Accessories
- Dip: 4x6 x BW
- Pull Up: 3x4 x BW
- KB Front Squat: 3x12 x 32
- DB Lateral Rise: 20/9/8/8 x 9

[FaIIen]

Turns out I was a bit more hungover than I wanted to admit. Profound sweating ensured.

C2W1D4 [Program] - 12.7.2018

Didlift
5x2 x 182.5

Slingshot Binch
4x8 x 112.5


Accessories
- Hammer Strengh Row: 15/12/12 x 80
- DB OHP: 15/13/13 x 20
- Incline DB Curl: 16/7/7/7 x 10
- Seated Leg Curl: 20/10/9/11 x 45

[FaIIen]

C2W2D1 [Program] - 17.7.2018

Bench
4 x 120.0 @ RPE 6-7
4 x 122.5 @ RPE 8 <- Overshot cause the bench was slippery and I fkd up. Put a mattress on the bench for volume. Not optimal, but good friction.
3x4 x 115
7 x 115 @ RPE 8.5 <- Redeemed myself.

Beltless High Bar Squat
12 x 105 @ RPE 8
12 x 95 @ RPE 7-8
15 x 85 @ RPE 8.5


Accessories
- Pull Up: 5x4 x BW
- Dip: 4x6 x BW
- BSS: 3x10 x 30
- Pallof Press: 3x10 x band

[FaIIen]

C2W2D2 [Program] - 18.7.2018

Didlift
3 x 200 @ RPE 7
3x4 x 177.5

OHP
10 x 55 @ RPE 8.5
10 x 50 @ RPE 8.5
12 x 45 @ RPE 8.5

Accessories
- Hyper: 14/13/13 x 10
- DB Row: 3x10 x 28
- Rope Push Down: 20/8/7/7 x 20
- DB Hammer Curl: 20/6/6/6 x 16

[FaIIen]

C2W2D3 [Program] - 20.7.2018

A bit pressed on time yesterday, only did warmups and main movements. Still took like an hour, lol.

T-Shirt Bench
5 x 110.0 @ RPE 6-7
5 x 112.5 @ RPE 7
4x5 x 105

Beltless High Bar Squat
12 x 110 @ RPE 8
12 x 100 @ RPE 8
18 x 90 @ RPE 8.5

Squats are going alright. I can get a lot of reps if I go faster and bounce a bit more from the hole as demonstrated in the last set. Still trying to improve control though.

[FaIIen]

C2W2D4 [Program] - 22.7.2018

Didlift
5x2 x 185

Next week is light singles, love em.

SlingShot Bench
4x7 x 117.5

Light, good pauses too.

Accessories
- Seated Hammer Row: 12/11/11 x 90
- Standing DB OHP: 14/12/10 x 16
- Incline DB Curl: 13/6/5/4 x 14
- Seated Leg Curl: 18/9/7/9 x 50

[FaIIen]

C2W3D1 [Program] - 23.7.2018

Wasn't expecting much of a bench performance since I did SlingShot Bench yesterday. Went okay tho!

Binch
3 x 125 @ RPE 7-8
3 x 130 @ RPE 9 <- Lost tightness, too slippery.
4x3 x 122.5

Was slipping all over the place again sweating in my wifebeater, should've just used a yoga mat or something. Instantly went on ebay and ordered this: Grip Mat. Fk slipping.

High Bar Squat
12 x 115 @ RPE 8.5
12 x 105 @ RPE 8
16 x 95 @ RPE 8

Back was a bit tired from yesterdays deadlifts, decided to do these belted. The 12's are getting pretty old - excited for heavier weights. Got slightly light headed on the last set, much tired, such cardio.


Accessories
- Pull Up: 6x4 x BW
- Dip: 5x6 x BW
- BSS: Pretty random sets, I'm just still not convinced I'm doing them the best way possible.
- Pallof Press: I just didn't have the energy. Maybe next time.

[TheGymJim]

thicccc

Good work man!

[FaIIen]

thicccc

Good work man!

Weighed myself in at 117 kg last Thursday morning. Life in general is getting pretty heavy lol. A cut is starting to sound appealing.

[FaIIen]

C2W3D2 [Program] - 25.7.2018

Didlift
2 x 200 @ RPE 6?
1 x 200 @ RPE lol (Brace test)

Dabbled with new bracing routines today. It was very interesting, I realized that I've had my belt on too tight - which was a valuable observation for the future. I can definitely get tighter if I take my breath while standing up, but it's really exhausting, especially when you have to hook grip down there before you can pull. My hammies and back felt really fking tight when I went down with full pressure. I even felt some mild but sharp pain due to tightness.
Multiple reps with a single brace up top didn't really work, I'll have to reset every rep if I want to pursue that method.

3x3 x 185


OHP
10 x 57.5 @ RPE 9
10 x 52.5 @ RPE 9
10 x 47.5 @ RPE 8

Slightly overshot RPE on the first set. Hope I can manage a 9 next week, we'll see.


Accessories
- Hyper extension: 14/14/15 x 10
- DB Row: 4x8 x 32
- Rope Push Down: 16/6/6/10 x 22.5
- DB Hammer Curl: 17/6/6/6 x 18

[FaIIen]

C2W3D3 [Program] - 26.7.2018

T-Shirt Bench
5 x 112.5 @ RPE 7
5 x 117.5 @ RPE 8
4x5 x 107.5


High Bar Squat
1 x 130 @ RPE -
1 x 150 @ RPE -
1 x 160 @ RPE 5-8? I honestly have no idea.
11 x 120 @ RPE 8
11 x 110 @ RPE 8
14 x 100 @ RPE 8.5

Woops, tested some quick singles.

Accessories
- Dip: 6x6 x BW
- Pull Up: 5x4 x BW
- Lateral DB Raise: 16/8/8/7 x 12
- KB Front Squat: 12/12/13 x 32

[FaIIen]

C2W3D4 [Program] - 28.7.2018

Didlift
5x1 x 195

Beautiful. Practiced bracing at the top and hook gripping quicker.


SlingShot Bench
4x6 x 125

Ez. Noticed that my butt is slightly off the bench on the video. Not an issue per say since there isn't that much movement, I just apparently set up so tight that it was off about the whole set. Just gotta pay attention to this in the future.


Accessories
- Hammer Row: 10/9/9 x 100
- Standing DB OHP: 10/9/10 x 16
- Incline DB Curl: 14/5/5/4 x 14
- Overhead DB Tricep Extension: 17/8/8/8 x 16
- Seated Leg Curl: 18/9/8/8 x 55




Side note: I noticed that my love handles are getting out of hand I've been about 117 kg now in the morning so I reckon I'll continue to 120 towards winter and then start dropping down to around 105.

[FaIIen]

C2W4D1 [Program] - 30.7.2018

Fk yes lads, fk yes.

Binch
1 x 130 @ RPE ? <- Wanted to do a heavy-ish feeler before the first double.
2 x 135 @ RPE 8 <- Like butter
2 x 142.5 @ RPE 9 <- CHING CHING CHING, PR CITY! First time going over 140 and it's a double @ RPE 9. Not an instagram RPE 9 either, I honestly had one more rep in the pipe.
3x2 x 127.5

Im definitely repeating this bench cycle. I know 150 would be in the books. Now I just gotta repeat this a couple of times and hit that sweet 2 x 150, peak and bada bing, bada boom - 160 here I cum.


High Bar Squat
1 x 150
1 x 160
1 x 165
1 x 170 @ RPE 6-8 <- High bar is so fking hard to judge because it's not as easy to grind as low bar. But this rep was beautiful.
10 x 125 @ RPE 8.5
10 x 115 @ RPE 8
13-14 x 105 @ RPE 8.5

Yeaaaa I went a bit off the routine again, "oops". Cardio is still the limiting factor in the longer sets. These are feeling so smooth that I wouldn't be surprised if I made it to 5 plates by the end of the year.


Accessories
- Pull Up: 3x3 x BW
- Dip: 3x4 x BW
- Step Up Progression

[TheGymJim]

2 x 142.5 @ RPE 9 <- CHING CHING CHING, PR CITY! First time going over 140 and it's a double @ RPE 9. Not an instagram RPE 9 either, I honestly had one more rep in the pipe.

Big gratz on the bench dude. I very jelly.

[FaIIen]

Big gratz on the bench dude. I very jelly.

Let's hope DL's go well too today. It's going to be something between 220 and 230 for the dub.

[FaIIen]

C2W4D2 [Program] - 31.7.2018

I was actually a bit anxious coming into these deadlifts because I haven't pulled anything above 200 in 7 weeks. Apparently it didn't matter.

Didlift
1 x 215 @ RPE 7 <- I like them feelers.
1 x 225 @ RPE 8 <- This was supposed to be a double but my grip was slipping and I got distracted hanging on to the fking bar. Bad pull. Old smooth bars and sweat don't mix well.
2 x 225 @ RPE 9 <- Had another go, actually got a bit hyped up for this one. Decent PR, I think this was more like an RPE 8-8.5 tbh, but I'm putting it down as a 9 cause it'll still increase my Training Max by 5 kilos for the next cycle. Not in a hurry with these.
2x3 x 190

Dropped one back off set. I liked this cycle and will repeat it. Not sure if I want to pull only singles on the light day, gotta think about it.

Overhead Press
8 x 60 @ RPE 9 <- Disappointing, I think my grip was too wide.
8 x 55 @ RPE 8
12 x 50 @ RPE 9


Accessories
- Single Leg RDL: 3x10 x BW
- DB Row: 3x8 x 34
- Single Hand Cable Extensions: 17/12/12 x 5, 11x7.5
- DB Hammer Curl: 14/5/4/5 x 20