1st December:
A. Bench 5/3/1:
barx10
40kgx10
60kgx5
67.5kgx5
77.5kgx3
87.5kgx1+3
B. CGBP:
70kgx5
80kgx5
85kgx3
90kgx2
72.5kgx10
C. Incline flies:
5 sets
D. Chins:
5 +15kg
4 +20kg
4 +20kg
12 @ BW
8 @ BW
Notes:
Decent session. Could of gone for 5 on the top 5/3/1 set but the spotter was weird and literally racked the bar for me, never had that one happen before… Didn’t have much time so rushed through my sets keeping rest to about a minute.
Great stuff man, your pressing strength is really getting up there. Hows the weight gain coming along?
[quote]Oregand wrote:
Great stuff man, your pressing strength is really getting up there. Hows the weight gain coming along?[/quote]
Much appreciated as always bro! Weight gain is alright, nothing major. Still not sitting at 80kg morning weight yet. Waking up most mornings around 78.4kg. Still eating like a mother fucker though, trying to hit 3,700 to 3,800 a day. I gain slow enough on that, but if I up it at all the fat packs on amazingly fast. Slow and steady I guess!
[quote]phlegms wrote:
[quote]Oregand wrote:
Great stuff man, your pressing strength is really getting up there. Hows the weight gain coming along?[/quote]
Much appreciated as always bro! Weight gain is alright, nothing major. Still not sitting at 80kg morning weight yet. Waking up most mornings around 78.4kg. Still eating like a mother fucker though, trying to hit 3,700 to 3,800 a day. I gain slow enough on that, but if I up it at all the fat packs on amazingly fast. Slow and steady I guess! [/quote]
As long as the scales gradually increasing and the strength levels are flying up, it would seem your doing everything right!
November 2nd:
A. Clean and Front squat:
each set would be to clean the weight up and then front squat it for reps
50kgx3+3 (3 sets)
60kgx3+3 (3 sets)
70kgx1+3 (2 sets)
80kgx1+3 (3 sets)
85kgx1+3 (2 sets)
90kgx1+3 (2 sets)
95kgx1
B. Snatch High pulls:
60kgx8 x2
65kgx6 x2
70kgx5
70kgx8
C. Pendlay Rows:
60kgx10 x2
70kgx5 x4 (Volume and weight up from last week)
D. Toe to bars:
5 sets
E. Decline Sit ups:
3 sets
Notes:
Decent training, no new PRs or anything. Was incredibly drained and tired going into the gym today and knew I just didn’t have the energy to put up anything major in terms of numbers so opted to get some volume in. Clean and front squat sets were brutal to say the least. Couldn’t put any decent numbers on the snatch high pulls as my straps broke during the 1st set at 70kg and nearly castrated me in the process… Will have to get some straps asap as this exercise just isn’t the same without straps. Won’t do any training over the weekend as I won’t have much time.
[quote]jake_j_m wrote:
[quote]phlegms wrote:
[quote]Oregand wrote:
Great stuff man, your pressing strength is really getting up there. Hows the weight gain coming along?[/quote]
Much appreciated as always bro! Weight gain is alright, nothing major. Still not sitting at 80kg morning weight yet. Waking up most mornings around 78.4kg. Still eating like a mother fucker though, trying to hit 3,700 to 3,800 a day. I gain slow enough on that, but if I up it at all the fat packs on amazingly fast. Slow and steady I guess! [/quote]
As long as the scales gradually increasing and the strength levels are flying up, it would seem your doing everything right![/quote]
Some mornings, if the heavens align correctly and I say my prayers before bed…I have a couple of abs in certain light! 
[quote]phlegms wrote:
[quote]jake_j_m wrote:
[quote]phlegms wrote:
[quote]Oregand wrote:
Great stuff man, your pressing strength is really getting up there. Hows the weight gain coming along?[/quote]
Much appreciated as always bro! Weight gain is alright, nothing major. Still not sitting at 80kg morning weight yet. Waking up most mornings around 78.4kg. Still eating like a mother fucker though, trying to hit 3,700 to 3,800 a day. I gain slow enough on that, but if I up it at all the fat packs on amazingly fast. Slow and steady I guess! [/quote]
As long as the scales gradually increasing and the strength levels are flying up, it would seem your doing everything right![/quote]
Some mornings, if the heavens align correctly and I say my prayers before bed…I have a couple of abs in certain light!
[/quote]
Haha nice.
I had a mate at the gym today admit I was leaner then he could ever remember seeing me. It’s weird to be leaner but increasing cardio whilst eating cleaner and cleaner and a little less then normal tends to have that effect. I want to be back closer to 200 then 190 pretty quickly though!
[quote]jake_j_m wrote:
[quote]phlegms wrote:
[quote]jake_j_m wrote:
[quote]phlegms wrote:
[quote]Oregand wrote:
Great stuff man, your pressing strength is really getting up there. Hows the weight gain coming along?[/quote]
Much appreciated as always bro! Weight gain is alright, nothing major. Still not sitting at 80kg morning weight yet. Waking up most mornings around 78.4kg. Still eating like a mother fucker though, trying to hit 3,700 to 3,800 a day. I gain slow enough on that, but if I up it at all the fat packs on amazingly fast. Slow and steady I guess! [/quote]
As long as the scales gradually increasing and the strength levels are flying up, it would seem your doing everything right![/quote]
Some mornings, if the heavens align correctly and I say my prayers before bed…I have a couple of abs in certain light!
[/quote]
Haha nice.
I had a mate at the gym today admit I was leaner then he could ever remember seeing me. It’s weird to be leaner but increasing cardio whilst eating cleaner and cleaner and a little less then normal tends to have that effect. I want to be back closer to 200 then 190 pretty quickly though! [/quote]
Only option is a nicely timed dirty bulk over the Christmas period to get the weight back up! No excuses!
[quote]phlegms wrote:
[quote]jake_j_m wrote:
[quote]phlegms wrote:
[quote]jake_j_m wrote:
[quote]phlegms wrote:
[quote]Oregand wrote:
Great stuff man, your pressing strength is really getting up there. Hows the weight gain coming along?[/quote]
Much appreciated as always bro! Weight gain is alright, nothing major. Still not sitting at 80kg morning weight yet. Waking up most mornings around 78.4kg. Still eating like a mother fucker though, trying to hit 3,700 to 3,800 a day. I gain slow enough on that, but if I up it at all the fat packs on amazingly fast. Slow and steady I guess! [/quote]
As long as the scales gradually increasing and the strength levels are flying up, it would seem your doing everything right![/quote]
Some mornings, if the heavens align correctly and I say my prayers before bed…I have a couple of abs in certain light!
[/quote]
Haha nice.
I had a mate at the gym today admit I was leaner then he could ever remember seeing me. It’s weird to be leaner but increasing cardio whilst eating cleaner and cleaner and a little less then normal tends to have that effect. I want to be back closer to 200 then 190 pretty quickly though! [/quote]
Only option is a nicely timed dirty bulk over the Christmas period to get the weight back up! No excuses! [/quote]
Don’t do dirty bulks 
More calories though for sure! When I’m at home my eating is subsidised so I’m in the money!
Just soak everything you eat in olive oil. Problem solved, you’re welcome.
6th December:
A. Cleans:
50kgx3
60kgx3 x2
80kgx3
80kgx1
85kgx1
90kgx1
95kgx1
100kgx1 (PR!)
B. Military Press 5/3/1 (Required reps):
barx10
42.5kgx5
52.5kgx5
57.5kgx5
C. BTN Push Press:
50kgx10
60kgx10
65kgx8
75kgx5
75kgx4
75kgx5
70kgx6
D. Facepulls:
4 or 5 sets
Notes:
Very happy with the clean PR, been a long while waiting on that one to fall. Speed on the pull felt decently actually, it was only the front squat I had to grind out to get. Definitely need to bring my front squat up. I figure once I can rep 140kg on front squats my clean might start to get decent.
[quote]SamMcLoughin wrote:
Just soak everything you eat in olive oil. Problem solved, you’re welcome.[/quote]
Oh I do- and macadamia nut oil and coconut oil- just need to eat more
Mirin’ dat clean form.
6th December:
A. Front squats 5/3/1 (Reqd. Reps):
Barx10
50kgx10
60kgx10
72.5kgx5
82.5kgx5
95kgx5 (Easy Enough)
B. Oly Back Squats:
70kgx5
90kgx5
105kgx5
115kgx5 (+2 from last week)
90kgx10
60kgx20
C. RDLS:
100kgx5
110kgx5
110kgx5
115kgx5
115kgx4
D. Abs:
5 sets
Notes:
Training was decent enough, went in with quad doms from yesterday…Not fun… Front squats weren’t hurting my knee this week so I went with my normal stance. Backsquats were all right, slowly getting stronger. Very slowly… Weak abs are definitely holding me back though, need to stop being so inconsistent training them.
Awesome clean man. As for abs, get an ab wheel. I love to hate that thing.
Didn’t even notice the 100kg clean… huge benchmark! Must feel pretty badass.
[quote]jake_j_m wrote:
Didn’t even notice the 100kg clean… huge benchmark! Must feel pretty badass.[/quote]
Yeah, especially considering the fact that doing rdls with 100kg to warm up today felt weirdly heavy when the day before I had literally thrown it into the air!
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Didn’t even notice the 100kg clean… huge benchmark! Must feel pretty badass.[/quote]
Yeah, especially considering the fact that doing rdls with 100kg to warm up today felt weirdly heavy when the day before I had literally thrown it into the air! [/quote]
your progress at the moment is about 10x as fast as mine strength wise! need to get on your level fast. what you weighing now? im only hitting 190ish mornings at the moment, too lean for the strengthz
[quote]jake_j_m wrote:
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Didn’t even notice the 100kg clean… huge benchmark! Must feel pretty badass.[/quote]
Yeah, especially considering the fact that doing rdls with 100kg to warm up today felt weirdly heavy when the day before I had literally thrown it into the air! [/quote]
your progress at the moment is about 10x as fast as mine strength wise! need to get on your level fast. what you weighing now? im only hitting 190ish mornings at the moment, too lean for the strengthz[/quote]
Between 172-175lbs. Weight is oh so slowly creeping up, if I can get to 175lbs as a steady morning weight by the end of the year I’ll be happy enough. Thanks for checking in!
[quote]phlegms wrote:
[quote]jake_j_m wrote:
[quote]phlegms wrote:
[quote]jake_j_m wrote:
Didn’t even notice the 100kg clean… huge benchmark! Must feel pretty badass.[/quote]
Yeah, especially considering the fact that doing rdls with 100kg to warm up today felt weirdly heavy when the day before I had literally thrown it into the air! [/quote]
your progress at the moment is about 10x as fast as mine strength wise! need to get on your level fast. what you weighing now? im only hitting 190ish mornings at the moment, too lean for the strengthz[/quote]
Between 172-175lbs. Weight is oh so slowly creeping up, if I can get to 175lbs as a steady morning weight by the end of the year I’ll be happy enough. Thanks for checking in! [/quote]
Ah right, how tall are you again? Your getting pretty strong for that weight, good work.