Are you up for a deload week soon? You’re probably cycling down to doubles soon anyway so I wouldn’t get too bummed about it - especially since you are starving yourself to death right now, haha. Besides, a PR is a PR all the same.
Not for another week or two…I hear what you’re saying, still disappointing!
Hopefully only a couple more weeks of cutting left now!!
How was the holiday?
I forgot your scheduling is screwed up since you went 6 weeks non-stop.
Vacation was good. A little shorter than we would have liked due to the hurricane, but still quite nice.
ah shame - always good to get a break though!
you can take a look at the vids i just uploaded, offer some tips if you wouldn’t mind! 
One thing that immediately jumps out at me is you need to grip the bar tighter before you take it out of the rack. It doesn’t sound very important, but doing this helps to keep me tight on the bench as much as anything else and also seems to activate the triceps much more.
Another easy thing to focus on is retracting your scapulae. You are basically flat on the bench and that is forcing you to bench over a greater ROM and it is also causing you to lose all tension in your upper back. Focus on those 2 things and I think they will make an appreciable difference.
Ok cheers mate, will try both of those things! Struggle loads with the arch!
Don’t focus on it as trying to get a big arch like I use, just something that is enough to allow you to keep your shoulders back and shorten the ROM (even just a little bit). Every inch (or 2.54 centimeters for the metric crowd) counts - and that is what she said, lol.
LOL!
Every 2.54cms is crucial I agree. Ah well, I will just have to get fat again to get my numbers up!
damn kilos…
^^
lol, kg’s for the win!
morning cardio again today…
3 peaks is looming now, a week on friday - going to get some extra work in over this weekend and then hope for the best come the 16th haha
maybe all those mountains will help me reach my cutting target quicker!
There are mountains in the UK? 
think big hills! haha
What are you weighing right now? I think it’s time to go eat a pizza and maybe a dish of lasagna.
208 as of last week - made a couple of changes the week before that seemed to help kickstart things, shelby was talking about 195 before going back up! I reckon 200…I am aiming for another 2-3 weeks, perhaps the end of my next deload…then start increasing again.
If that is the case though, I will probably end up being a very light 105!
Wow, you weigh less than I do now you pipsqueak. LOL.
Are you competing in an IPF-related federation? I’m guessing that is the case given your reference to the 105kg class.
Yeh - GBPF, there aren’t a great deal of options over here! And I am sat right in between weight classes - 93/105, I doubt I could stay down this low for an extended period of time, before the cut I was at about 218-220…
The old classes were much better, 100kg would have been perfect!
[quote]Adam-F wrote:
Nice shorts. And squats - nicely buried and didn’t look like it killed you.
I can’t believe I’ve never really noticed the lack of music whilst you train - that would drive me up the wall. Did allow me to hear a clicking sound on each rep though, was that your knee?!
Oh, and novaeer, I read recently our government, which apparently has a department to dictate these things, classifies a mountain as any land mass situated 600m (or 1968.5ft, if you will) or more above sea level. And there are some of these places in the UK. I’ve seen pictures and everything.
I thought you’d like those shorts - couldn’t be bothered with the singlet and they were the closest thing to it!
Ha - I like Coach thibs theory on music, if I ever have it with me, it’s low level background music. So when I do a comp, with some music and adrenaline pumping, I will feel more benefit!
Nevis is the highest at 1000m+, Scafell is 900m - not sure on Snowdon!
*Oh and the squats weren’t too bad - they feel alot worse than they look, not sure on the cracking - it isn’t all knee and it’s painless!
Week 9; session 3
warm up x 10 mins
Box squats:
1" below parallel
Bar x some
70kg x 3
45 secs rest between sets
90kg x 2 (x6) <---- speedy
Deads:
90kg x 3
120kg x 2
150kg x 2
170kg x 1
Belt on
192.5kg x 2
215kg x 2 b[/b]
Speed pulls:
1 min rest
190kg x 2 <— Pretty fast
190kg x 2 <— sloweeerrr
190kg x 2 <— EFFORT
Pull ups:
BW x 10 (x3)
Shrugs:
140kg x 12 (x3)
Chins:
10kg x 5 (x3)
BOR:
100kg x 5 (x3)
GMs / Spread eagle sit ups:
40kg x 15 / 5kg x 8 (x3)
Comments
I am dead. The deadlifts were very tough this afternoon - especially the ‘speed’ deads! All the upper back work felt a little better this week - even the shrugs were pretty comfortable.
