Lol, preview is sideways but this video is fine.
edit: Cheers dude. It feels a little better now I have some hamstring strength.
http://asp.elitefts.net/qa/default.asp?qid=156929&tid=
Rhodes answers, in true Rhodestown fashion.
Very appropriate as I’ve started my bulk today - target is 200lbs / 90kg.
I weighed in at the meet at 173lbs, but I’ve been up to 180 before.
YES, A GOOD DEADLIFT SESSION
3x5 week
90kg x5
105kg x5
120kg x5
130kg x1
140kg x1
150kg x1 - could have hit 155kg+ today. Felt good and powerful
Deficit pulls with short-ish rest periods
5x10, 60kg
BW back extensions
Max reps - 50
I can feel myself getting swole, jacked and strong like ox.
Song of the day:
This band have some hench riffs and sickening down-tuned guitars and bass.
Haha nice. He answered a question that I ran by him recently about my DL, vid and such.
Good job on the session.
Yeah, I saw that. Lol, he went into a bit more depth with you though… Jelly haha
Bench - 3x3 week. I screwed up the order of the weeks again - I’m meant to be following 5/3/1 for PL which swaps around the 3x5 and 3x3 week. lol
65kg x3
75kg x3
82.5kg x3 - all decent
90kg x1 - fast-ish
95kg x1 - f’kin rapid. Out of nowhere
97.5kg x1 - decent. Should hit 102.5kg+ at the meet on the 27th.
Light squatting - I just bought a pair of weightlifting shoes with a decent heel, so I’m learning to squat again before my meet. Went well will no niggling from my adductors. And parallel feels about 3 inches higher!
bar x loads x 3
30kg 5x3
40kg loads x 5
50kg 5x3
60kg 2x3 - deliberately slow out of the hole but was OK.
Kroc rows
90lb dumbbell - 2 x 20 reps per hand. Wobbly now.
All in all, a fantastic session. I need more like this.
Song of the day from probably my favourite band ever. Huuuuuge riff.
Deadlift - 3x3 week
100kg x3
115kg x3
130kg x3 - all decent
140kg x1
155kg x1 - PPPPPPPPPPRRRRRRRR!!! 5kg PR. I forgot how motherfuckin’ good it feels to hit a PR on a main lift. Wasn’t hard either.
Deficit pulls
5x10, 60kg
Back extension (Bodyweight) for max reps - 55 reps
Awww yeah. BAMF
Song of the day ; Masters of Legalised Confusion by Eyehategod. God damn I love this band.
Shoulder day - not really 5/3/1 but w/e
26kg DB - One arm press
5x5
Curlz
3x10, 14kg DBs
In n’ out, but it’ll do.
Song of the day, a couple of Black Sabbath classics covered by Eyehategod.
In other news, Metallica and Black Sabbath are headlining Download fest 2012, but I can’t go… as they’re right in the middle of my final exams. 
Deadlift - 5/3/1 week
107.5kg x5
122.5kg x3
140kg x1
150kg x1 - fast
160kg x1 - PPPPPPPPPPRRRRRRRRRRRRRRR. Felt like the hunchback of Notre Dame on this but others said it looked fine. Motherfuckin’ 5kg PR.
Deficit Pulls
5x10, 60kg - to get the blood flowing in my adductors ready for…
Squatting
loads, up to 70kg for a couple of singles. No trouble from my adductors. I just need to find my openers for my meet, in 9 days…
Song of the day - A huge chug-chug-chug for a huge PR
Challengeaccepted.jpg
Nice DL PR dude! Kill it at that meet!
BTW would you mind listing all of your current PRs on the lifts?
Bench - 5/3/1
70kg x5
77.5kg x3
87.5kg x1
95kg x1 - fast and good
Squat
worked up to 110kg for a very easy single. No adductor trouble - a good sign. I don’t think I’ve lost too much squat strength.
Stretching
Today was the last heavy session before the meet. I may get one more light session sometime during the week.
My current PRs:
Squat - 130kg raw, in comp / 150kg knee wraps in gym
Bench - 100kg in comp
Deadlift - 170kg sumo in comp / 160kg conventional in gym
Song of the day: Raw blues from Left Lane Cruiser
BW squats x a ton
Foam rolling, stretching
Song of the Day - Alter Bridge: Slip to the Void. I’m seeing these guys live in 5 days, absolutely buzzing.
MEET RESULTS
Weighed in at 83.05kg - I wasn’t bothered with my weight this time round, however I decided to try to make the 83kg class once I weighed in. So I went off for another dump and re-weighed in at 82.90kg like a boss.
Squat warm ups
I warmed up thoroughly, making sure blood was flowing around my adductors etc. then got under the bar.
bar 2x5
40kg x5
50kg x3
60kg x2
70kg x2
80kg x1
90kg x1
Opened at 100kg - smooth and easy. 3 whites
Jumped to 115kg - easy - 3 whites
Decided to go for the PR and take 132.5kg. Unracked, thought ‘this feels kinda heavy’, but I descended, hit the hole and fired it out so fast the bar almost jumped off my back. 3 whites and a 2.5kg PR. I probably had 10kg more at least in me, but I hadn’t really squatted heavy since June and I didn’t know what I was capable of.
Onto bench warmups. They were a bit rushed as there was a stupid 15-minute countdown for warmups. but it went OK.
Diesel crew shoulder warmup
bar 2x5
40kg x5
50kg x3
60kg x3
80kg x1
Opened at 87.5kg - very easy. 3 whites
Took 95kg - even easier - 3 whites
Went for 102.5kg - unracked, took it down, stayed tight, and cleanly pressed it out for an easy 3rd attempt. 3 whites and another 2.5kg PR. Had another 2.5-5kg in me.
I’m buzzing by now, having the meet of my life.
Warming up for deadlifts:
70kg x5
90kg x3
110kg x1
130kg x1
Opened at 145kg - 3 whites. People shouting ‘put some weight on the bar’
Took 157.5kg for a second - A little slower than I’d hoped but still an easy lift. 3 whites
165kg was for my third - got ammonia’d up and ripped it off the floor for 3 more white lights. 5kg PR.
Total - 400kg raw
This was probably my best ever meet, breaking PRs on every lift and going 9/9. Even though my training cycle was a mess, I still managed to pull it together somehow.
Onwards and upwards - next target is 140kg squat, 110kg bench and 180kg deadlift.
Very good! Glad to hear it went well this time around. Next stop: dat 1000 lb total son!
Comin’ right up bro
Conditioning:
2 hours in a mosh pit at an Alter Bridge concert in Wembley Arena. Yep, you jelly…
Deload with dumbbells
Bench
16kg DBs x5
22kg DBs x5
26kg DBs x5
Press
10kg DBs x5
14kg DBs x5
18kg DBs x5
Got all this done in about 10 mins.
Pull ups
5x10
Foam rolling & stretching.
These are the guys I saw at Wembley. This isn’t their best, but one I love.
Deload
Deadlift
60kg x5
75kg x5
90kg x5
Squat
50kg x5
60kg x5
70kg x5
BW back extensions for max reps
56 reps - 1 rep PR… every little helps…
Done in about 35 mins.
Cycle 3 - 3x3 week
Deadlift - brand new £800 Eleiko bar at the club, phenomenal knurling
107.5kg x3
125kg x3
137.5kg x6 - left a rep, maybe two in the tank.
150kg x1
Squat
90kg x3
102.5kg x3
Decided to pass on my top set - still kinda keeping it lighter.
Front squats
60kg 2x3
80kg 1,2,3,2