Thanks buddy! How are things with you? Your girlfriend is ok I hope!
Yeah 20kgs, but I have widened my grip a lot. But yeah, I shouldn’t complain I guess. I just know I have more in me.
Video including 110kg PR and fail at 115kg (for lolz)
[video]2532[/video]
I’m feeling excited for tonight’s training. The last couple of days, I have adjusted my living hours from:
8am wakeup
9am start work
5pm finish work
7pm start training
9pm finish training
10pm eat dinner
12am sleep
to:
6:30am wakeup
8am start work
4pm finish work
5pm start training
7pm finish training
8pm eat dinner
10:30pm sleep
…feeling far more fresh and alert. I’m going to need this to hit my year goals.
Also, I quit drinking alcohol back in early September. I took one day off for my birthday, otherwise I have not touched a drop.
New Year’s Eve will be my next drinking session; I have ordered myself 6 bottles of Mumm Champagne.
Random thought…
People use all kinds of different and interesting psychological cues to prepare for 1RM lifts. I do a range of the following:
-drink a lot of water
-pace about
-hop on the spot to “feel” the explosiveness in my body
-verbally reinforce the fact I am going to be successful
-stand at the bar and close my eyes and visualise doing it, quickly and easily
Probably the most useful psychological cue I use is, say I am going for a 5kg PR; I simply pick up a 5kg plate and hold it, toss it from hand to hand, imagining how it’s such a paltry addition to the bar, how this tiny step couldn’t possibly hold me back, how 5kgs is nothing in the grand scheme of things.
…I’m also starting to think seriously about my training plans and goals for 2013.
Hi Panzer my girlfriend is recovering fine, thanks for asking 
What are your plans you speak of for 2013?
531 Fullbody ‘For Powerlifting’/Cycle 4/Week 1/Day 2 (12th and final cycle of 5/3/1 for 2012)
08-12-12
BW Hip Thrusters
10, 10, 10
Squat (3/3/x)
3 x 117.5
3 x 132.5
4 x 150kg
1 x 160
1 x 165kg
1 x 155
Press (3/3/x)
3 x 50
3 x 55
4 x 62.5kg
1 x 70
0 x 75 (ghey)
Kettlebell Row
10 x 20
10 x 20
10 x 20
10 x 20
10 x 20kg
Weighted Situp
50 total x 15kg
Kettlebell Swing
15 x 40
15 x 40kg
Bodyweight Chins (varying grip)
50 total
NOTES:
-Strangely, I had a weak day despite feeling really strong earlier in the day. Had slightly different pre-workout nutrition so maybe this was it. Oh, and I had 3 coffees instead of 1 before the workout, so felt a bit caffeine retarded.
-Did kettlebell rows for a laugh
-No real comments today
-Postworkout feeling in a song title: Black Flag - Thirsty and Miserable
Video from last workout:
[video]2534[/video]
I did my deadlift day today, will post in the a.m!
531 Fullbody ‘For Powerlifting’/Cycle 3/Week 1/Day 3 (12th and final 5/3/1 cycle for 2013)
10-12-12
Bodyweight Hip Thrusters w/ 5 second hold
10, 10, 10
Squat (FBT)
3 x 125
3 x 142.5
1 x 157.5kg
Deadlift (3/3/x)
3 x 145
3 x 165
5 x 185kg
2 x 195
2 x 200
1 x 210kg
Bench (FBT)
3 x 90
3 x 90
3 x 90
7 x 80kg
Chins (varying grip)
30 total
Notes:
-I was short on time today, due to being extreme popular, so I did the necessary work and bailed.
-Squatting felt aiight but I’m feeling the weight a bit. I’m worried I will not get my 182.5kg before New Years Eve.
-Decided to do a couple of heavy doubles instead of just singles for deadlifting.
-Bench work was minimal but yeah I was short on time. I am starting to feel I need some higher rep bench work to build my chest. It’s definitely a lagging part of my body, and I seem to struggle with higher rep sets.
-Song title to reflect post-workout feelings: 2pac - Running on E
I think it looked like a strong workout Panzer.
Also if you are not able to reach 182,5kg before the end of 2012, you have still made some kick ass progress
this year, so regardless of how it goes you should be proud of yourself
[quote]florelius wrote:
I think it looked like a strong workout Panzer.
Also if you are not able to reach 182,5kg before the end of 2012, you have still made some kick ass progress
this year, so regardless of how it goes you should be proud of yourself :)[/quote]
Thanks man! I like your positivity! =]
Regarding your earlier question, for next year, I meant I am still in the process of deciding what to do.
I may run 531 full body for all my lifts except deadlift, which I am strongly considering running a 5x5 approach for, to build some mass and base strength. I’d likely have to reduce the squatting intensity though.
So maybe something like:
Day A
FBT Squat (Phase 2 percentages 65%, 75%, 85% x 3)
3/5/1 Bench
DB Row
FBT Press (maybe 3-5 x 10 @ 50%-60%)
Day B
FBT Squat (Phase 1 percentages 40%, 50%, 60% x 5)
5 x 5 Deadlift (start at maybe 160kgs and work my way up)
3/5/1 Press
Day C
3/5/1 Squat
FBT Bench (10-15 x 2-3 @ 80%-90%)
BB Row
DB OHP
*50 chins daily; kettlebells and abs by feel.
I am not 100% sure yet, though.
[quote]panzerfaust wrote:
[quote]florelius wrote:
I think it looked like a strong workout Panzer.
Also if you are not able to reach 182,5kg before the end of 2012, you have still made some kick ass progress
this year, so regardless of how it goes you should be proud of yourself :)[/quote]
Thanks man! I like your positivity! =]
Regarding your earlier question, for next year, I meant I am still in the process of deciding what to do.
I may run 531 full body for all my lifts except deadlift, which I am strongly considering running a 5x5 approach for, to build some mass and base strength. I’d likely have to reduce the squatting intensity though.
So maybe something like:
Day A
FBT Squat (Phase 2 percentages 65%, 75%, 85% x 3)
3/5/1 Bench
DB Row
FBT Press (maybe 3-5 x 10 @ 50%-60%)
Day B
FBT Squat (Phase 1 percentages 40%, 50%, 60% x 5)
5 x 5 Deadlift (start at maybe 160kgs and work my way up)
3/5/1 Press
Day C
3/5/1 Squat
FBT Bench (10-15 x 2-3 @ 80%-90%)
BB Row
DB OHP
*50 chins daily; kettlebells and abs by feel.
I am not 100% sure yet, though.[/quote]
Its not hard to be positive regarding your training, when you are so consistent and have made so much progress as you have
The plan looks good and 5x5 in DL sounds horrible LOL.
^God you are a charmer - no wonder your girlfriend snapped you up! Hahaha
Yeah dude, when someone recommended 5 x 5 deadlifting as a good strategy for me, my initial reaction was fuck that!
Video from deadlifting day:
[video]2536[/video]
531 Fullbody ‘For Powerlifting’/Cycle 4/Week 2/Day 1 (12th and final cycle of 5/3/1 for 2012)
02-12-12
Bodyweight Hipthrusters
10, 10, 10
Squat (FBT)
3 x 125
3 x 142.5
1 x 157.5kg
Bench (5/5/5 - required reps week)
5 x 67.5
5 x 80
5 x 90kg
Chest Supported Row
10 x 50
10 x 50
10 x 50
10 x 50
10 x 50kg
Dumbbell Press
5 x 20
5 x 20
5 x 20
5 x 20
5 x 20kg
Chins (varying grip)
50 total
NOTES:
-Was in a rush today, so I supersetted everything. Workout took 50 minutes total. Worked up a good amount of sweat!
And a video:
[video]2537[/video]
Keep up the good work!
[quote]panzerfaust wrote:
^God you are a charmer - no wonder your girlfriend snapped you up! Hahaha
Yeah dude, when someone recommended 5 x 5 deadlifting as a good strategy for me, my initial reaction was fuck that!
Video from deadlifting day:
[video]2536[/video][/quote]
Actually first time someone called me charming haha. I think my girlfriend snapped me up because I am so huge with a awesome beard and with chest hair of steel lol. ( sarcasm )
Ps. Your squat and DL form in that video was bloody beatifull
I need to do hip thrusters and maybe some plyo jumps. I usually skip them because it’ll always make a couple bros or MILFs stare at me.
531 Fullbody ‘For Powerlifting’/Cycle 4/Week 2/Day 2 (12th and final cycle of 5/3/1 for 2012)
15-12-12
BW Hip Thrusters
10, 10, 10
Squat (5/5/5 - set reps week)
5 x 107.5
5 x 125
5 x 142.5kg
Press (5/5/5 - set reps week)
5 x 45
5 x 52.5
5 x 60kg
Dumbbell Row
10 x 22
10 x 25
10 x 27
15 x 29kg
Ab Wheel Roll
Kneeling x 20
Standing x 8
Bodyweight Chins (varying grip)
50 total
NOTES:
-1 tablespoon of coffee in plunger = good. 2 tablespoons of coffee in plunger = bad. That is my only comment for today.
[quote]browndisaster wrote:
I need to do hip thrusters and maybe some plyo jumps. I usually skip them because it’ll always make a couple bros or MILFs stare at me.[/quote]
Try doing 5 box jumps between each of your squat or deadlift sets. I’ve done this in the past with front squats and it was good fun.
I recently purchased one of those x-fit style plyo boxes, so I will be getting back into the jumps soon. I love lateral hurdles too.
Are you competing in any sports?
MILFs love hip thrusters.
[quote]csulli wrote:
Keep up the good work![/quote]
Cheers dude!
[quote]florelius wrote:
[quote]panzerfaust wrote:
^God you are a charmer - no wonder your girlfriend snapped you up! Hahaha
Yeah dude, when someone recommended 5 x 5 deadlifting as a good strategy for me, my initial reaction was fuck that!
Video from deadlifting day:
[video]2536[/video][/quote]
Actually first time someone called me charming haha. I think my girlfriend snapped me up because I am so huge with a awesome beard and with chest hair of steel lol. ( sarcasm )
Ps. Your squat and DL form in that video was bloody beatifull :)[/quote]
Thanks brother! I was trying a new deadlifting setup actually. Starting with hips lower, and finishing with a strong hip thrust as soon as the bar passes the knee. It felt good, though it made the put-down feel awkward, not sure why…
Haha yeah dude your godlike beard is a homage to your viking warrior ancestors.
[quote]panzerfaust wrote:
[quote]florelius wrote:
[quote]panzerfaust wrote:
^God you are a charmer - no wonder your girlfriend snapped you up! Hahaha
Yeah dude, when someone recommended 5 x 5 deadlifting as a good strategy for me, my initial reaction was fuck that!
Video from deadlifting day:
[video]2536[/video][/quote]
Actually first time someone called me charming haha. I think my girlfriend snapped me up because I am so huge with a awesome beard and with chest hair of steel lol. ( sarcasm )
Ps. Your squat and DL form in that video was bloody beatifull :)[/quote]
Thanks brother! I was trying a new deadlifting setup actually. Starting with hips lower, and finishing with a strong hip thrust as soon as the bar passes the knee. It felt good, though it made the put-down feel awkward, not sure why…
Haha yeah dude your godlike beard is a homage to your viking warrior ancestors.[/quote]
Was it Larry10 who suggested that new set up?
Ps. Just so we are clear, my beard growth( and bodyhair growth in general ) suck ass lol, I am just saying this in case you thought I actaully had a good beard. I guess my forfather wasnt a viking, but rather a fragile short french guy or something lol.