55 mins my favourite number my man
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What you do on in your free time is none of our business 
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Simo in with the low quality masturbation pun, right on schedule. I give it a 7.
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C1W3D3 - Deadlift 531 BBB + Press EMB
Just crazy warm in the gym today. 31 degrees outside, and no aircon or really even moving air inside. I tend to perform well in the heat for whatever reason, but manâŠsweating balls. Sweaty balls. Deadlift today also a successâŠ5 kilo more than last week, 1 more rep. Coulda added a couple more, but want to make sure my back can still handle the BBB sets. BBB was done with 5 kilo more than FSL because I was ironically too lazy to pull the plates off an add it back to make it 95.
Press EMBâŠonce again going beyond the FSL and forcing the issue. Money.
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Barbell Deadlift
- 60 kg x 5 reps
- 65 kg x 5 reps
- 75 kg x 3 reps
- 95 kg x 5 reps
- 105 kg x 3 reps
- 120 kg x 17 reps
- 100 kg x 10 reps
- 100 kg x 10 reps
- 100 kg x 10 reps
- 100 kg x 10 reps
- 100 kg x 10 reps
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Standing Barbell Shoulder Press (OHP)
- 30 kg x 10 reps
- 40 kg x 6 reps
- 45 kg x 10 reps
- 47 kg x 10 reps
- 49 kg x 10 reps
- 51 kg x 10 reps
- 53 kg x 10 reps
-
Ab Wheel (standing)
- 1 reps
- 8 reps
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Little beefcracken for my bitches.
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No-one likes a show off
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Itâs part showing off, and part 3 weeks worth of ab work in 20 seconds.
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I think thatâs one of the best ways someone has one-upped me. Out of curiousity, how long did it take you to achieve a full ROM standing rep?
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Haha, I wasnât trying to one up you. But I did know you would see it. This is kinda what I was suggesting you do. Go slow and fight it. Put down some pillows, because you are going to go splat.
And there is no way to say this without it sounding incredibly arrogantâŠbut I was able to do it the first time I tried it. I think I saw someone doing it from their knees and thought âsurely there is a better wayâ. I didnât even know it was a thing. Had to google it later.
Not arrogant at all. I appreciate the honesty.
Itâs like when people talk to me about doing a front squat in the rack position. Not exactly apples to apples because that is a mobility rather than strength feat (not sure why some people worry about it unless they want to Olympic lift but whatever). Still, I did it on my first try without issue, so itâs not like I can describe a step-by-step process to achieve it. But I donât know your training history â maybe you accumulated years of more general ab work that helped in some way. Donât want to discount that.
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No, I never do and never have done direct ab work in any meaningful way. I do the five basics to obsession. There is no better core training than that. Well, the ab rolls are better, but more like the cherry on top of the sundae.
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Day off yesterday, not even any active rest. Today will be my last day of Cycle 1 (Squat/Bench) so I will probably take at least a week off program to mess around and âdeloadâ, otherwise figure out next steps. Hovering around 78 kilo bodyweight, so 2 or 3 kilo of weight gain since gyms opened 6 weeks ago. Some of it probably water weight, as I started creatine again after having dropped it during the lockdown.
Calibration check from the shorter term goals I set month ago:
e1RM for DL is probably close to 190, so I might be close to 180
e1RM for squat is close to 155, so I am probably close to 140
e1RM for decline is at 133, so would be close to 125, maybe 120
I did a shitty double for 95 on incline, so letâs call that max for now
e1RM for press is abou 80, so maybe I have 75 in me now
I will probably test or get close to testing these and see where I am. Lower body was in the deeper hole, so it kinda makes sense that my body is evening that out. Even if it is making the upper body stuff move slower than I like it.
2 Likes
C1W3D4 - Squat 531 BBB + Bench 531 BBB
Had the great/terrible idea to just go ahead and do full decline bench session today, since I got cheated out of it three days ago.
Squats were fine, added 5 kilo and did just as many reps as last time. I will take it. On the bench, had to at least get 10 at 95, and I managed it, but damn this was all really tough after the squat session. Tired, sweaty, and adrenaline dumped. The FSL sets, especially the first two, were murder. Was really considering quitting.
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Barbell Squat
- 40 kg x 5 reps
- 55 kg x 5 reps
- 65 kg x 3 reps
- 80 kg x 5 reps
- 90 kg x 3 reps
- 100 kg x 17 reps
- 80 kg x 10 reps
- 80 kg x 10 reps
- 80 kg x 10 reps
- 80 kg x 10 reps
- 80 kg x 10 reps
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Decline Barbell Bench Press
- 40 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 3 reps
- 75 kg x 5 reps
- 85 kg x 3 reps
- 95 kg x 12 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
- 75 kg x 10 reps
Pretty brutal. Been a while since I have been so arm weary.
Anyway that is a wrap on Cycle 1. At least a week worth of break, then weâll see whatâs what.
3 Likes
That looks like a lot of work mate, well done. Your high rep squat strength looks like it is still pretty good. I know rep calculators arenât that accurate but my guess is 17 with 100 would put you at a max of around 150-160. A few blocks of heavier weights with some simple progression and I think you might surprise yourself.
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Yeah, I forced the issue over the last 4 weeks or so and made my sub max repping capacity pretty good. Not quite where I want it, but much closer.
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Day off yesterday. Delts are still absolutely lit up from the bench two days ago. Not DOMSy, just fatigued. So of course I have to test the press a little because why not.
Deadlifts first, though, and did them TM style with 160 as the maxâŠjust because that was balls hard to pick up for a single 4 weeks ago. Was not hard today, so I even added a couple jokers. Last one was tough, but never in doubt. Did not do the backoff sets, because that is my idea of a proper deload.
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Barbell Deadlift
- 65 kg x 5 reps
- 80 kg x 5 reps
- 90 kg x 5 reps
- 115 kg x 3 reps
- 130 kg x 3 reps
- 145 kg x 1 reps
- 160 kg x 1 reps
- 180 kg x 1 reps (joker)
- 185 kg x 1 reps (joker)
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Standing Barbell Shoulder Press (OHP)
- 30 kg x 5 reps
- 40 kg x 3 reps
- 50 kg x 2 reps
- 60 kg x 2 reps
- 65 kg x 2 reps
- 70 kg x 1 reps
- 75 kg x 2 reps
- 65 kg x 7 reps
- 60 kg x 7 reps
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Handstand Push-Up
- 6 reps
- 6 reps
Shoulder press was pretty decent. Failed 75 a couple different times 4 weeks ago, did for a double today. I donât love it, but it is progress.
So 25 kilo to the DL and 5 or so to the Press. So far so good.
5 Likes
You did this just to lift more than me this week, and I salute that.
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I think I saw your lifts afterwards, and besidesâŠyou were repping them. I am not really there yet.
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Testing squat today. Was kinda okay. Used TM style to work up to a max single. Didnât feel great, but wasnât terrible either. Nothing prepares you for squatting heavier other than squatting heavier. Something to build from and a damn sight better than 4 weeks ago. Net 15 kilo improvement so far.
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Barbell Squat
- 50 kg x 5 reps
- 65 kg x 5 reps
- 75 kg x 5 reps
- 90 kg x 3 reps
- 100 kg x 3 reps
- 114 kg x 1 reps
- 125 kg x 1 reps
- 130 kg x 1 reps (joker)
- 135 kg x 1 reps (joker)
- 100 kg x 5 reps
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Muscle-Up
- 2 reps
- 5 reps
- 3 reps
- 3 reps
- 3 reps
3 Likes
Some strong lifting there mate
Youâre such a hunk
1 Like