Yep.

Power Cleans: 60kg x 4 x 3

Press: 70 x 3 x 5

Dead lift: 182.5 x 3. Will just keep progressing 3 RM. I bumped the weight up 10kg because I felt it was unnecessarily lighter than my squat.

Having A Rest

I'm not working out today and I'm not going to squat much this week (except for maybe a bit of a light squat on Wednesday). I just feel like I need a bit of a break, I'm not sure how long it's been but I haven't missed a session for months and I'm not sure I've missed a squat session since I first started training 7 months ago. I'm still going to do upper body stuff this week though. I'll deadlift too. Probably.

Living Large - Winter 2011

When I was in Aus recently, we took a bunch of footage of ourselves lifting and hanging out. Jords just finished editing the production: Lifting Large - Winter 2011.

Too Much Volume? Probably.

I've been feeling less than 100% all week. I'll knock 1 or 2 sets off volume day next week and hope to freshen up. Other than that though, today was a mixed session. I accidentally bumped up the squat and deadlift and extra 2.5 kg. I only realised this when I got in my car to drive home and re looked over my log. No wonder the squat felt extra heavy. Deadlift was okay though.

Press: 68.5 x 3 x 5. Decent

Squat: 190 x 2. I was obviously really dissapointed with this at the time as I didn't realise I added an extra 2.5 kg. Still though, I would of liked at least 3 reps. I'll try and hit 187.5 x 3 next week then 190 x 3 the week after.

Deadlift: 170 x 5. Not bad. 5th rep a little heavy.

EZSC: 30 x 1 x 12 (too easy), 35 x 2 x 8.

Curls probably the highlight...

Bench: 97.5 x 3 x 5. Bench has gotten nowhere since the last reset which is a little frustrating. At least know I know for sure that resetting doesn't work forever...

Squat: 120 x 2 x 5.

Dumbell curls: 20 x 3 x 10. Last couple of reps weren't strict.

Want A Back Work Out?

...try the Romanian Deadlift.

RDL: 60 x 10 x 1, x 8 x 2.

5 x 5s And Burger Feeds

After three weeks of 155kg on volume day, today I upped  it to 157.5kg. I only managed four sets last week as I was feeling pretty tired but this week I was feeling a bit fresher so I pushed out the 5th set. It was pretty hard but I got it. Afterwards I thought what better way to celebrate than going out and having post workout burger feed? So that's exactly what I did. A large double quarter pounder meal with a chocolate thick shake later and I think my glutes have already grown a good inch. Get huge.

Squat: 157.5 x 5 x 5.

Press: 67.5 x 3 x 5.

Pullups: BW x 5 x 2, BW x 6 x 1.

Back To Work

First session away from The Dungeon but I generated the intensity required. I was feeling pretty sad beforehand but after squatting 185 x 5 I was feeling a lot better.


Squat: 185 x 5. I forgot to put a collar on one end of the bar. No major drama but I have got to try and pay more attention.


DL: 165 x 5. A little heavy.


Weighted chins: 5 x 3 x 5.


Driving home I realised I forgot to press!!!

Last Session In The Dungeon

So very sad to be leaving behind The Dungeon. I'll try not to focus on it though.


Pushed the prowler again after Wednesday's session. Hectic stuff. Man, it targets the quads.


Bench: 96 x 1 x 4, x 1 x 5, x 1 x 6. Didn't warm up properly. Made up for it on the third set.


EZC: 41 x 1 x 10, x 2 x 8.


Pushed Prowler instead of light squats.

400lbs Squat

8/7/2011

I got the 400lbs squat on Friday. It was a great day. Jords, Nicko and the dungeon not to mention Thin Lizzy blaring. Great times. Jords as well as the guys on Strength Villain have been a huge help to my training thus far and for that I am grateful.

Squat: 182.5 x 5.

Bench: 95 x 3 x 5.

DL: 162.5 x 5.

Chins: 5 x 2, x 11.

11/7/2011

Squat: 155 x 4 x 5. Had to cut down a set. Too sore.

Seated press: 66 x 2 x 5, x 6.

A Few Curls And The Prowler

Press: 65 x 2 x 5, 1 x 6.

EZC: 40 x 2 x 10, 1 x 6 + 4.

Squat: 125 x 2 x 5.

Some prolwer pushing.

*Weight/sets/reps from now on.

Sad Bench

Squat: 155 x 5 x 5.

Bench: 95 x 5 x 1, x 4 x 2.

Pull-ups: 5 x 1, 4 x 2.

Sad day on the bench. I'm lifting 5kg less than what I was a couple of weeks ago. Probably a few issues; programming, inntensity, fatigue...etc. Not to worry though. I'll wait 'till my press stalls then get on TM for both lifts. I'll repeat my bench in the mean time.

Nicko began his journey today.

Jords, The Dungeon & Rage Against The Machine

This was the funnest session I have ever had. First I got the 180kg squat for a set of 5 and then I smashed an 8 rep deadlift set at 160kg. Having Jords there with some great music was awesome as it's a privilege I usually never have.

Squat: 180 x 5

Press: 62.5 x 5 x 2, x 10

DL: 160 x 8

EZSC: 30 x 10 x 3

Pull-ups: 5 x 2, x 6.

"I challenge you to lift and try to not feel good"