Strong workout Panzer 
Nice squat, bench and row.
Your row is getting impressive 
Doing hip thrusters with your own bodyweight is no funâŚyou should be doing them with a hot girls bodyweight instead.
[quote]MightyMouse17 wrote:
Doing hip thrusters with your own bodyweight is no funâŚyou should be doing them with a hot girls bodyweight instead. [/quote]
Just count yourself lucky I didnât upload videos of them!
But yes, I do agree. Actually I could forego my âNFC4LIFEâ stance and invite a local BBW over to help me out with them. My glutes would benefit from the extra weight, and she would benefit from the associated ego kick of batting out of her league = win/win. Except Iâd be miserable and likely start cutting myself.
Good idea except for the cutting partâŚlol. Iâll have to keep checking to see if the thrusters help your lower lifts out.
[quote]MightyMouse17 wrote:
Good idea except for the cutting partâŚlol. Iâll have to keep checking to see if the thrusters help your lower lifts out. [/quote]
Yeah I am trying to fix my deadlift lockout. I did a couple of cycles with Rack Pulls, but they are hard to fit into my lifting schedule. They will return, but for these next two cycles I am concentrating on bringing my shitty bench up.
So I figure hip thrusters to get the glutes firing at the start of my workouts, plus heavy kettlebell swings to exhaust them afterwards, should help with my lockout in the meantime =]. Hopefully!
Cheers
Since my weight has stalled again at 93kgs I have decided to add a shake to my diet.
As my body is gay and refuses to accept whey, I have crafted it from the following:
1 cup almond milk
1 cup probiotic yoghut
1/2 cup cottage cheese
2 whole eggs
handful walnuts
Tbsp peanut butter
Tbsp ground seeds
Vanilla extract
âŚsurprisingly tasty! And weighs in with approx 50g protein, 30g fat, 30g carbs.
If this doesnât make me get fat, nothing will!
Video from Monday, complete with horrible benching
Oh⌠I fucked up the music on this so please if you watch it - mute it!!!
[video]2516[/video]
531 Fullbody âFor Powerliftingâ/Cycle 3/Week 1/Day 2
08-11-12
BW Hip Thrusters
10, 10, 10
Squat (3/3/x)
3 x 112.5
3 x 130
5 x 145kg
1 x 155
1 x 160
1 x 165kg
Press (3/3/x)
3 x 47.5
3 x 55
5 x 60kg
1 x 65
1 x 65
1 x 65kg
Weighted Chins (notes)
Wide grip overhand/Hammer grip/ Underhand
10kgs: 4, 4, 4
15kgs: 3, 3, 3
20kgs: 2, 2, 2
Speed Bench
10 x 42.5
10 x 52.5
10 x 62.5kg
Kettlebell Swings
10 x 40
10 x 40
10 x 40kg
Ab Wheel Roll
Kneeling 10
Standing 10
NOTES:
-Without my new Doom Shake I donâ??t think I would have made it through this workout.
-Squatting felt good during this workout; I hit good depth on all my reps, particularly the singles.
-Pressing was tough after max effort squatting but I still hit my targets. I am trying to focus on full body tightness and slow descent.
-Weighted chins performed as mini super sets. I would strap on the weight and do a set with each grip without a rest. Then I would rest and increase the weight.
-Speed bench was pretty fun actually, though it wasnâ??t as fast as I would like. Hahaha.
-Focusing on upper back tightness with kettlebell swings.
-Song title to reflect my post workout feelings: Snowgoons â?? Been Fighting Devilz
whey concentrate gives me major indigestion and gas, but whey isolate and micellar casein donât at all⌠have you tried whey isolate? there are also other kinds of protien powders⌠like egg based, pea based⌠etcâŚ
that being said your new âdoomâ shake looks pretty good anyways
[quote]zenontheterrible wrote:
whey concentrate gives me major indigestion and gas, but whey isolate and micellar casein donât at all⌠have you tried whey isolate? there are also other kinds of protien powders⌠like egg based, pea based⌠etcâŚ
that being said your new âdoomâ shake looks pretty good anyways[/quote]
Yeah man, have tried all milk-based proteins and they all kill me. I get bad nasal congestion, throat swelling and eventually chest infections haha⌠very fun.
But I actually just ordered 2.5kgs of Carnivor, a beef based protein powder. Sounds digusting, but we will see!
And yeah the Doom Shake is more of a mass gainer methinks, considering it contains around 600 calories haha. Iâm going to use it for pre workout and for breakfast on rest days.
Video from wednesday:
[video]2518[/video]
531 Fullbody âFor Powerliftingâ/Cycle 3/Week 1/Day 3
10-10-12
Squat (FBT)
3 x 122.5
3 x 137.5
1 x 155kg
1 x 155kg (notes)
Bench (FBT - 65, 75, 85%)
5 x 67.5
5 x 77.5
5 x 87.5
Deadlift (3/3/X)
3 x 142.5
3 x 162.5
5 x 182.5kg
1 x 200kg
1 x 220kg
Chins BW
10, 10, 10
NOTES:
-Video didnât work for my first squat single so I did a second.
-FBT benching was relatively hard, sadly!
-Deadlifting was good; the 220kg single felt easy
Video of 500 dead?
[quote]panzerfaust wrote:
531 Fullbody âFor Powerliftingâ/Cycle 3/Week 1/Day 3
10-10-12
Squat (FBT)
3 x 122.5
3 x 137.5
1 x 155kg
1 x 155kg (notes)
Bench (FBT - 65, 75, 85%)
5 x 67.5
5 x 77.5
5 x 87.5
Deadlift (3/3/X)
3 x 142.5
3 x 162.5
5 x 182.5kg
1 x 200kg
1 x 220kg
Chins BW
10, 10, 10
NOTES:
-Video didnât work for my first squat single so I did a second.
-FBT benching was relatively hard, sadly!
-Deadlifting was good; the 220kg single felt easy[/quote]
Looked like a strong workout to me Panzer
Looking forward to see the vid, especially the single at 220kg in DL.
^ Thanks! I wanted to do abs and kettlebells but it was like 10>30pm and I was fuckin hungry hahaâŚ
@mightymouse - I have a video a few pages back of my shaky 500lb pull. Comparing to todayâs video, it looks like I am good for a non-shaky one now. Rack pulls, heavy kettlebells and glute activation seem to have fixed my lockout.
Video:
[video]2519[/video]
Argh⌠my Carnivor beef protein arrived today⌠unfortunately the tardmaxes at the supplement shop sent me Carnivor MASS not Carnivor ISOLATE⌠so now I have 5lbs of mass gainer.
On the bright side itâs nicely flavoured.
forced bulking phase!
I recently bought a 6lber and its full of concentrate so i can only have like 1 scoop a day without getting horrible horrible gas. goddammit at 1 scoop a day its going to take me forever to get rid of this stuff.
[quote]zenontheterrible wrote:
forced bulking phase!
I recently bought a 6lber and its full of concentrate so i can only have like 1 scoop a day without getting horrible horrible gas. goddammit at 1 scoop a day its going to take me forever to get rid of this stuff.
[/quote]
Haha protein gas is the worst!
I am actually trying to gain weight to up my bench anyway, so I guess this is ok. Iâd just rather avoid powdered carbs haha. But meh, could be worse - I could have AIDs.
531 Fullbody âFor Powerliftingâ/Cycle 3/Week 2/Day 1
13-11-12
Bodyweight Hipthrusters
10, 10, 10
Squat (FBT)
3 x 122.5
3 x 137.5
1 x 155kg
Bench (5/5/5 required reps week)
5 x 67.5
5 x 77.5
5 x 87.5kg
Dumbbell Row
10 x 37.5
10 x 40
10 x 42.5kg
Chins
10 x wide overhand grip
10 x hammer grip
6,4 x underhand grip
1-Arm Kettlebell Swings
20 x 20kg
20 x 20kg
20 x 20kg
Weighted Situps
20 x 15kg
NOTES:
-I was extremely pleased with my squats today, they were deep and felt strong. My 155kg single was the best yet; I am attributing this to the thrusters. I say this because I really felt I was recruiting musculature which is normally dormant during my squat.
-Benching continues to feel weak. I need to be more positive and perhaps really visualise improvements before I will see any. Visualisation works well for my deadlifting in particular.
-I superset the chins with kettlebell swings.
-Today I tried single arm swings, and really liked them. They hit my lower back and hips more than the 2 handed version, and really burnt my lungs.
-I know I say this every week, but fuck abs.
-Song title to reflect how I felt post workout: Dying Fetus - Skullfucked
And a video:
I was glad it was required reps only week⌠as I donât think I could have got many more on my bench set. FML.
[video]2520[/video]