Last night I used some heavy duty steel strapping and my trusty battery drill to secure my power rack to my platform. Reason: I was doing weighted pull ups recently with no weight on the rack, and the damn thing nearly tipped over on me… I have full intentions of living until the age of at least 792, so I must avoid all potential head crushing scenarios.
hahaha you’re very right about your bench sucking, but your squatting and deadlifting absolutely kill mine. I’ll definitely follow along
[quote]browndisaster wrote:
hahaha you’re very right about your bench sucking, but your squatting and deadlifting absolutely kill mine. I’ll definitely follow along[/quote]
Haha, thanks for the moral support :-P!!!
Yeah man, that bench is like a thorn in my side… constantly messing with my head haha.
531 Fullbody ‘For Powerlifting’/Cycle 3/Week 2/Day 2
15-11-12
BW Hip Thrusters
10, 10, 10
Squat (5/5/5 required reps week)
5 x 105
5 x 122.5
5 x 137.5kg
Press (5/5/5 required reps week)
5 x 45
5 x 50
5 x 57.5kg
Weighted Chins (notes)
Wide grip overhand/Hammer grip/ Underhand
10kgs: 6, 6, 3
15kgs: 5, 4, 3
25kgs: 2, 2, 1
Speed Bench (very close grip)
3 x 62.5
3 x 62.5
3 x 62.5
3 x 62.5
3 x 62.5
3 x 62.5
3 x 62.5
3 x 62.5kg
Kettlebell Swings
15 x 40
15 x 40
10 x 40kg one handed swings
Barbell Skullcrushers
20 x 20
20 x 20
20 x 20kg
DB Lateral Raises
15 x 5kg
15 x 5kg
Ab Wheel Roll
Kneeling 10
Standing 10
NOTES:
-Fun workout, squats felt good. I tried a slightly wider stance just for kicks.
-I got better numbers on the chins this week, and tried some at 25kg, an all time high for me.
-I did 10 single handed kettlebell swings out of interest - ouch!
-Post workout feelings: Pantera - By Demons Be Driven
Oh and I shall post a video tomorrow, but I warn you, there is one scene which has far more man ass than is acceptable. It’s definitely bordering on the homax levels of man ass, actually.
[video]2522[/video]
531 Fullbody ‘For Powerlifting’/Cycle 3/Week 2/Day 3
18-11-12
Squat (FBT)
3 x 122.5
3 x 137.5
1 x 155kg
Bench (FBT)
3 x 85
3 x 85
3 x 85
3 x 85
3 x 85
3 x 85
3 x 85
3 x 85
3 x 85
3 x 85kg
Power Clean and Push Press
3 x 60
3 x 65
3 x 70
3 x 75kg
Deadlift (5/5/5 required reps only week)
5 x 132.5
5 x 152.5
5 x 172.5kg
Chins BW - Varying Grip
50 total; performed between squat and bench sets.
Hanging Leg Raise
15
NOTES:
-Good squat depth.
-Benching was as per advice in my other thread. I widened my grip to pinkies just inside the rings, and immediately felt stronger as my forearms stayed far more vertical and directly beneath the bar - no rollback.
-Push Pressing was fun, though I pretty much forgot how to power clean. I performed one PC to rack the bar at the start of each set of PP.
-Deadlifting was weak today, as all my explosiveness was taxed my the PC and PP, as well as large bench volume.
-No kettlebells required today!
-Song title to reflect post workout emotion: At the Gates - Flames of the End
Awesome benching Panzer 
Hope it will materialize in a bigger 1rm in a not to distant future 
[video]2523[/video]
As part of my ongoing war with my mind and its total indifference to cardio and conditioning, I have purchased a new weapon:
30kg (66lb) weighted vest.
It’s adjustable in increments of 1kg (cast steel lumps) and relatively comfortable to wear. I am going to look like a total mutant walking around in it, but hey…
So yes, I am going to try and make myself do this daily, starting tonight.
Right so I tried out the weighted vest last night.
30kg x 40 stairs x 7 return trips with a minute or two rest between each trip.
I started off running, doing two stairs at once, thinking hey this isn’t so bad!
By the final climb I was walking and doing one stair at a time while dying inside and debating whether I was a secret asthmatic or not.
I stopped when I started to feel “weight-lifting-like” muscular fatigue in my legs. I want to get my heart rate up, not ruin my lifting.
Afterwards I felt pretty endorophin’d, heeat beating faster than a rabbit on roids, and was sweating like a rapist.
Good fun!
531 Fullbody ‘For Powerlifting’/Cycle 3/Week 3/Day 1
22-11-12
Bodyweight Hipthrusters
10, 10, 10
Squat (FBT)
3 x 122.5
3 x 137.5
1 x 155kg
Bench (5/3/x)
5 x 77.5
3 x 87.5
5 x 97.5kg (pr)
2 x 105kg (pr)
1 x 100
1 x 100
Barbell Row
10 x 70
10 x 75
8 x 80kg
Dumbbell Press
10 x 12.5
10 x 17.5
10 x 22.5
5 x 27.5
2 x 30kg
Chins (varying grip)
50 total
NOTES:
-I was really happy to see my bench move slightly and press my PR for a double after max effort rep work. Many thanks to the people who gave me advice on my thread. Hopefully this will see my bench move slightly north of vag over the next year or so.
-Squatting felt a bit hard today, but I was happy with the depth on my heavy single. 400lbs test is not far away!
-Barbell rows were a blast from the past! I used to do a lot of them.
-I’ve recently stopped using a timer for rest periods, which seems to be helpful in giving me less to worry about.
-Bodyweight is on the move! Due to my shakes and creatine I’d say. Getting fat for sure, but that is ok. I will hit 100kgs or so then trim down and hopefully expose some kind of musculature between my skin and my bones…
Lifting from the other day. Bench double at 1RM was accidental as I fucked up the unracking and dropped it, so yeah… excuse the ugliness.
[video]2524[/video]
in other news, I am gonna stop taking creatine and trim down a bit. I’ve been 96kgs most mornings lately and I feel like a porker
Note: I am gonna trim down AFTER my 180kg squat attempt :-p
trimming down is overrated. I did it this summer (substantially) and am still struggling to get back to form with strength. im still lighter than i was before though, getting close to my old strength levels at about 10 lbs less but to be honest it feels like i’ve been treading water for 6 months.
[quote]panzerfaust wrote:
531 Fullbody ‘For Powerlifting’/Cycle 3/Week 3/Day 1
22-11-12
Bodyweight Hipthrusters
10, 10, 10
Squat (FBT)
3 x 122.5
3 x 137.5
1 x 155kg
Bench (5/3/x)
5 x 77.5
3 x 87.5
5 x 97.5kg (pr)
2 x 105kg (pr)
1 x 100
1 x 100
Barbell Row
10 x 70
10 x 75
8 x 80kg
Dumbbell Press
10 x 12.5
10 x 17.5
10 x 22.5
5 x 27.5
2 x 30kg
Chins (varying grip)
50 total
NOTES:
-I was really happy to see my bench move slightly and press my PR for a double after max effort rep work. Many thanks to the people who gave me advice on my thread. Hopefully this will see my bench move slightly north of vag over the next year or so.
-Squatting felt a bit hard today, but I was happy with the depth on my heavy single. 400lbs test is not far away!
-Barbell rows were a blast from the past! I used to do a lot of them.
-I’ve recently stopped using a timer for rest periods, which seems to be helpful in giving me less to worry about.
-Bodyweight is on the move! Due to my shakes and creatine I’d say. Getting fat for sure, but that is ok. I will hit 100kgs or so then trim down and hopefully expose some kind of musculature between my skin and my bones…[/quote]
Congrats on both of your Bench PR`s, two in one session is great
How much will you trim down, are we talking ripped with six pack or just flat belly?
ps. pics after you have trimmed down would be cool
[quote]zenontheterrible wrote:
trimming down is overrated. I did it this summer (substantially) and am still struggling to get back to form with strength. im still lighter than i was before though, getting close to my old strength levels at about 10 lbs less but to be honest it feels like i’ve been treading water for 6 months. [/quote]
Yeah I am only talking a 4-8 week trim down, mainly consisting of dropping carbs a bit more on my rest days and doing 3 x sprints a week. I started the year at 89kg, went up to 93kg, then dropped to 88kg, now have bulked up to 96kg but the last 3kgs were piled on too fast. SO I will just get down to 92-93 again, in theory with more muscle than last time!
TBH, I think a bit of the belly size is bloating from the NASTY carbs in this fucking Carnivor bulking powder, and the re-introduction of some dairy into my diet. Fuck both of those.
[quote]florelius wrote:
Congrats on both of your Bench PR`s, two in one session is great
How much will you trim down, are we talking ripped with six pack or just flat belly?
ps. pics after you have trimmed down would be cool ;)[/quote]
Thanks man! The double was ugly but I will take it.
As above, I will just try and drop down to 92kg-ish and get my (sorta)abs back. I usually have visible upper and obliques, with slightly less visible lower, which is fine by me. But currently I have a bit of gut piling up on the sides and it’s fucking me off.
Actually good idea; I shall do before and after
PS - have had a dodgy knee and shoulder the last 4 days so my Day 2 (heavy squatting) got delayed. I have just done light shit in the meantime; will be back at it tomorrow as per the program.
oh yeah good point. i get pretty bloated/belly fat when i eat shit loads of carbs.
I’m gluten intolerant so i usually eat a lot less carbs than most people anyways.
just noticed your bench PR! must feel pretty good. nice work keep it up.
[quote]zenontheterrible wrote:
oh yeah good point. i get pretty bloated/belly fat when i eat shit loads of carbs.
I’m gluten intolerant so i usually eat a lot less carbs than most people anyways.
just noticed your bench PR! must feel pretty good. nice work keep it up. [/quote]
Yeah I am usually on a (95%) gluten and dairy free diet because both of these fuck up my digestion and make me feel like shit.
And thanks man!
531 Fullbody ‘For Powerlifting’/Cycle 3/Week 3/Day 2
26-11-12
BW Hip Thrusters
10, 10, 10
Squat (5/3/x)
5 x 122.5
3 x 137.5
2 x 155kg
1 x 160
1 x 170kg (equal 1RM)
Press (5/3/x)
5 x 50
3 x 57.5
3 x 65kg
1 x 70
1 x 72.5
2 x 65
2 x 60kg
Dumbbell Row
10 x 20
10 x 25
10 x 30
15 x 40kg
Ab Wheel Roll
Kneeling 10
Standing 10
Bodyweight Chins (varying grip)
50 total
NOTES:
-Was hoping to shoot for 180kg squat today but I wasn’t in the zone, but I was happy to work up to my current max.
-Pressing was good. Did a heap of singles and doubles.
-Wasn’t feeling the rows, but I strapped for the final set and was able to hit my reps
-Song title to describe post-workout emotion: Live - Run to the Water