Hell yeah
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Well - today was “bold”.
Deadlift 178 8 sets of 3.
About 16 weeks back it took me 45 mins to pull 4 sets of 3 with 190. So to pull 8 sets of 3 within 25mins as weel. Very happy. Progress.
Front squat
100 3x6 felt like I had much more in there. I will push this next time.
Goblet squat and lunge SS limited by plate size.
25kg GS. +10kg lunge
Straight leg deadlift and dimmer dead lift
3x12 each of. 110kg each of.
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Good solid progress in here Carl, any news of future comps?
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Not yet. My coach is asking me to hold off anything for a while. He wants a good 5-7 months I think. Its a bit crap. BUT the guy is strong as you like. Squats 400kg - without a suit. So he knows his stuff. So I’m gonna let him work his magic.
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Exciting times, be interesting to watch your progress with a coach, you’ve been training hard and been seriously dedicated for a while now, so it’ll be a good comparison.
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Thank you.
Yeah - its exciting. I’ve committed to a year with a coach. Which is not a massive amount of time. But already hes got a plan for the next 16 weeks. And its nice to “be lead” for a while.
We’ve agreed targets. I’m looking toward 180/200kg front squat. And 110kg log over head. Which are big. But honestly I feel like I have them.
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Seated press
65 5*5
Dead stop close grip bench
3x8 70kg
2x8 60kg
Flies
3x12 11kg
Skull crusher
40kg 5x8
Kick bcks
3x12 10kg
Land mine row
50kg 3x15
Fat man pull ups
11, 8, 8.
The super set
Rear flies 5kg
Lorry drivers 10kg
Curls 25kg
all 3x12
Some more flesh to these bones.
This upper body day is hard. Harder than the other. Seated press is a core killer. I have to weight my feet down to make sure if I tip I have support.
My triceps are getting abused right now. But these will get bigger and stronger with all this volume. I feel like my back is being “left out a bit” but the programme was written by a power lifter - and this is phase 1. Which is just increase the volume and see whats going on.
I feel the end of the work outs are suffering a bit. I tend to get to the last few exercises and feel blow out. I want to quit. Its hard going on. BUT that’s the point.
Looking forward to rest of the programme. Heavy squats today and next week (1 set of 3 next week). REALLY looking forward to that!
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Squat day - and as the sets come down I’m adding weight.
Last week 175kg 6x3 felt good. So I’ve added 5kg to the bar for 4 sets of 3.
I’m typing as I go - so the present tense is real.
Set one
180kg - 3 reps - felt REALLY easy. I genuinely felt like I could get 5-6 out. Video to be added later.
Set two
180kg - 3 reps - felt harder. Rep 1 was nasty. In the video i was a bit higher than parallel. So I wanted to make sure these were better. The extra depth hurt (thats what she said!).
Set three
180kg - 3 reps - Again an easier set. This is video 2. Rep 2 was a bit shy but other wise very happy!
Set four
180kg - 3 reps - last rep was a bit tricky. But I had more. I could have busted into a 4th - JUST. Or t least controlled the decent.
Z squat 5 sets of 8 with 85kg. Not sure on the depth of these. But I’m not fussed about this really. So long as I’m not stopping 1/2 inch in (thats what he said?).
Turns out I DO care about depth so I’m using a bench that take me to 95% of depth as a guage. This is fine. again there are no absolutes on this. ITs more about making sure I’m not making it easier as I go heavier.
The rest is on going. SL dead lifts 6x6 with 100kg
|Plate lunges||4x12||25kg||
|Axle hip thrusts||3x15||80kg||
|Figure 4 glute squeeze||3x50||focus squeeze||
|Landmine oblique twists||3x15||25kg||
|Leg raises/ab crunchies||3x20||||
Over all very happy - Feeling strong today!
Set 1
Set 3
Set 4
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During lockdown 1.0 I dedicate sometime to getting my press up. And I manged to get to a 100kg push press. I was made up. 100kg over head. Life goal and loads left as well.
So I posted a video on the rugby what’s up group.
I was shocked when I got abuse. Not like a bit of fun ribbing. But abuse. It wasn’t “fighting talk” but it wasn’t the sort of stuff I would have assumed to get from my mates. Guys I’m fight with & for. You’re British so you might get rugby. But it’s in my blood. Every time we go into the field and my captain give the speech like you see in the movie 300, I’m there. 100% ready to fight and die for anyone standing next to me.
I have life long injuries that I sustained fighting for some of those guys. And some of them said shit that was fucking low.
In 15mins I’ve gone from “Fuck yeah - I’ll share this, the boys will love it”. To “If I see him I’m gonna thump him”.
It’s pretty shit when someone’s like that. The whole group is so scared to try and excell now.
Meci posted a video of my 180kg dead lifts 2 months later. I realise I might be upsetting 1 guy but 5 others asked for help off the back of that.
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Squats are flying! Well done Carl, smashing it. You taking a stab at 200 anytime soon?
I’m on a programme that’s quiet strict. BUT I’m under the impression I’m going to be doing some max effort work in late December. To set some bench marks for next year. I’m looking over 200kg. Maybe 207.5 or 210.
To be fair - I’ve got 1x3 on the programme for next Sunday. I’m thinking about going for 190x3. 180 for 3 felt easy. I guess I’ll see how to warm up goes.
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Good stuff high aims for December, I’ve no doubt you’ll achieve!
Wow. Honestly I just can’t understand why someone would act like that… especially since those guys were your rugby teammates. Pretty shameful behaviour to be honest. But yeah some people genuinely just want to spread hate I suppose.
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A few blegh days from me to be fair.
Work stress and stuff had me drop training Monday and Tuesday. But I went to rugby Wednesday.
I tried to get a work out done tonight but my lower back is killing me.
I called my coach and we’ve agreed an easy weekend. Then see were are Monday.
All week - all I’ve lifted if 3 sets of 2 push press. 85kg…
Off weeks happen, you’ve been hitting it hard all year so 1 dud week won’t matter in the grand scheme, might even be beneficial. You’ll come back raring to go next week!
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So - today was the 1st day back after a week off
Push press - 85kg 10x2.
This felt easier than I thought it would.
Press - 65kg x10, 6.
Then these exercises in this order.
JM press incline
SS
Close grip BP
OVer head plate press
Giant
REar rise, lat rise, front rise
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Good to see you back, bet you were chomping at the bit!
I’ll be fair I’m in a bit of a lull right now. Work is hard and time is short. And the new work outs are brutal. I’m taking almost 2h to get through them.
I’m still loving the strength aspect. But I’m getting to the point where I have 0 energy to train.
I’ll get over it. But yeah right now I feel like being fat and weak for the rest of my life is just fine lol.
Deadlifts
5x3
Working weight 188kg.
Was aiming for 6x3 but set 6 was not happening.
Front squat max weight for 6 reps I was told.
110kgx6 was my guess. But I smashed that. I was gonna go again but I wasn’t able to go set 2 at that weight.
Im conformable saying I could have done 8-10.
Lunges goblet squats super set
3x12
Rdl and dinmle super set
Both 110kg 3x12
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Seated press
70kg 3x5
Close grip bench
88x8
108x1
french press & flies
For back
Land mine rows and fat man pull ups.
50kg 3x15 and reps 12,10,5
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