Blonde will make you STRONG

[EvilPie]

3x5 Squats today, 100/110/115. That 115 got me, last rep was a leg shaker. Nudging a little lower in depth but do lose a bit of control. Defo don't want to bounce so need to watch that going forward.

4x8e Lunge 50kg- this is always pretty tough but post 115 squat felt vvvv tough.

3x6 LPD, one of my biggest breakthroughs over the last few months is focusing in on tension the the lats not arms during these. And really feeling it through the back now, not 100% of the time, still probably 50-60% but when I do I really feel it, where as before I just couldn't feel it anywhere other than shoulders and arms.


Some more general accessory work and me done.

In for 3x5 bench tomorrow I think, 3x5 Chins on Thursday (looking at 16-18kg I think) and 3x5 DL on Friday hoping to push the 150 mark.

I seem to have had a bit of an epiphany with my squats in the last week or so. I've always struggled with knee cave so I've been really focussed on stopping that but then I've also started cuing raising my hips first 'starting strength' style.

I've never quite got that before but I was watching the incredible Stephanie Cohen and you see a noticeable hip movement initially going backwards and upwards before she drives with the legs. My God those legs  .

I figured if it's good enough for Steph it's good enough for me so I've been working on it and it feels good.

Been tough this week because my quad is a bit torn but when it clicks they feel really strong. Might be worth trying as it seems to help restrict the bounce you're talking about. I find I can load my hamstrings and glutes quite well then drive my hips up and everything else just sort of clicks in to place.

[iRaise]

3x5 Squats today, 100/110/115. That 115 got me, last rep was a leg shaker. Nudging a little lower in depth but do lose a bit of control. Defo don't want to bounce so need to watch that going forward.

4x8e Lunge 50kg- this is always pretty tough but post 115 squat felt vvvv tough.

3x6 LPD, one of my biggest breakthroughs over the last few months is focusing in on tension the the lats not arms during these. And really feeling it through the back now, not 100% of the time, still probably 50-60% but when I do I really feel it, where as before I just couldn't feel it anywhere other than shoulders and arms.


Some more general accessory work and me done.

In for 3x5 bench tomorrow I think, 3x5 Chins on Thursday (looking at 16-18kg I think) and 3x5 DL on Friday hoping to push the 150 mark.

I seem to have had a bit of an epiphany with my squats in the last week or so. I've always struggled with knee cave so I've been really focussed on stopping that but then I've also started cuing raising my hips first 'starting strength' style.

I've never quite got that before but I was watching the incredible Stephanie Cohen and you see a noticeable hip movement initially going backwards and upwards before she drives with the legs. My God those legs  .

I figured if it's good enough for Steph it's good enough for me so I've been working on it and it feels good.

Been tough this week because my quad is a bit torn but when it clicks they feel really strong. Might be worth trying as it seems to help restrict the bounce you're talking about. I find I can load my hamstrings and glutes quite well then drive my hips up and everything else just sort of clicks in to place.

Knees and a sa result tension through the lower half is a big one. Its then about getting the range under tension. My biggest gripe with squatting is when people just fall down, sure it works for some with incredibly strong connective tissue and bones, but most of us just break at some point.

[iRaise]

DL today,

4x8 140 which I am pleased with, really want to push 3x5 160 and above so this was a good starting point. Tiring though, really tiring.

I try to plan this day to be a bit easier for the rest, so most accessory work is more seated/supported. A) cos DL wipe me out, B) its the end of the week, C) I want to be able to walk over the weekend.

Enjoyable session, I did 3x6 LPD with the heaviest weight I have ever done on LPD (no point focusing on the actual weight cos they all change from gym to gym/station to station) but really pleased and really feel my lats.

[Marky147]

I've done nothing this week, but eat, drink, and gamble.

[EvilPie]

Put myself a new routine together to run for the next 5 weeks up to Vegas:

Monday – Squat 3 x 7 @ 80kg. OHP 3 x 7 @ 50kg. RDL 3 x 7 @ 100kg.

Tuesday – Light lat pull down. Bench 3 x 7 speed @ 90kg. Narrow grip bench 3 x 7 @ 80kg. Deadlift 3 x 7 speed @ 80kg.

Wednesday – Squat 4 x 5 @ 90kg. OHP 4 x 5 @ 60kg. BoR 4 x 6 @ 100kg

Thursday – Heavy lat pull down. Bench 4 x 5 bands + 60kg. Deadlift 4 x 5 120kg

Friday – Squat 6 x 3 @ 100kg, leg curl, abduct, adduct

Saturday – Heavy bench day

Sunday – Rest 

The idea is to focus on the main movements; squat and bench 3x per week, press and deadlift 2x per week then fit in a different accessory each day.

Monday, Tuesday and Wednesday are 6am sessions so nothing too heavy or intensive and also keeping the volume reasonable. Thursday and Friday are evening sessions so a bit more time meaning I can push a little bit harder. I'm avoiding pressing on Friday to preserve myself for Saturday afternoon big bench session.

Not got a clue how it'll work out but this morning was good so a positive start. Not sure if it's a good idea mixing up the set/rep ranges through the week on squat but I'll find out soon enough.

Just keeping everything in the 65% to 80% weight range for now, all weights are estimates whilst I figure things out but I think they'll be somewhere near.

Hopefully it'll be a fun little block.

[iRaise]

Put myself a new routine together to run for the next 5 weeks up to Vegas:

Monday – Squat 3 x 7 @ 80kg. OHP 3 x 7 @ 50kg. RDL 3 x 7 @ 100kg.

Tuesday – Light lat pull down. Bench 3 x 7 speed @ 90kg. Narrow grip bench 3 x 7 @ 80kg. Deadlift 3 x 7 speed @ 80kg.

Wednesday – Squat 4 x 5 @ 90kg. OHP 4 x 5 @ 60kg. BoR 4 x 6 @ 100kg

Thursday – Heavy lat pull down. Bench 4 x 5 bands + 60kg. Deadlift 4 x 5 120kg

Friday – Squat 6 x 3 @ 100kg, leg curl, abduct, adduct

Saturday – Heavy bench day

Sunday – Rest 

The idea is to focus on the main movements; squat and bench 3x per week, press and deadlift 2x per week then fit in a different accessory each day.

Monday, Tuesday and Wednesday are 6am sessions so nothing too heavy or intensive and also keeping the volume reasonable. Thursday and Friday are evening sessions so a bit more time meaning I can push a little bit harder. I'm avoiding pressing on Friday to preserve myself for Saturday afternoon big bench session.

Not got a clue how it'll work out but this morning was good so a positive start. Not sure if it's a good idea mixing up the set/rep ranges through the week on squat but I'll find out soon enough.

Just keeping everything in the 65% to 80% weight range for now, all weights are estimates whilst I figure things out but I think they'll be somewhere near.

Hopefully it'll be a fun little block.

I quite like that split to be fair, feels like a really good way to add some progress in a short amount for time.

Hows it been going this week?

[iRaise]

Strong week this week, really pleasing too.

3x5 Rack pull 200, videod the second set and really pleased.

3x5 DL 160, didn't get a video as had the music in but felt good.

3x6 Lunge 70kg, felt really good there and it annoys me how easy this felt in comparison to the squats. Hoping to use these as a good assistance exercise.

Bench we did 4x10 at 60 which was way to easy to be honest, will go up next time straight to 70.

All in all training was a good week.

[Marky147]

Good work, savages!

215 this morning, so not too much damage done over my week off, and I've not been terribly strict this week either.

20lbs to target, and about 12 weeks to do it. Easy game, if I can stay out of the cookie jar, and stop my mum from filling the vegetable drawer with chocolate

[EvilPie]

Strong week this week, really pleasing too.

3x5 Rack pull 200, videod the second set and really pleased.

3x5 DL 160, didn't get a video as had the music in but felt good.

3x6 Lunge 70kg, felt really good there and it annoys me how easy this felt in comparison to the squats. Hoping to use these as a good assistance exercise.

Bench we did 4x10 at 60 which was way to easy to be honest, will go up next time straight to 70.

All in all training was a good week.

Solid numbers mate. You'll have to whatsapp that video to me, would love to have a look. Deadlift got to be good for 200kg very soon, possibly at a meet up? Deadlift party could be fun with a bit of benching on the side?

You pausing on the bench? It's making a huge difference to my strength now that every rep is paused. Numbers are obviously a bit lower but strength is going up quickly.

[EvilPie]

Put myself a new routine together to run for the next 5 weeks up to Vegas:

Monday – Squat 3 x 7 @ 80kg. OHP 3 x 7 @ 50kg. RDL 3 x 7 @ 100kg.

Tuesday – Light lat pull down. Bench 3 x 7 speed @ 90kg. Narrow grip bench 3 x 7 @ 80kg. Deadlift 3 x 7 speed @ 80kg.

Wednesday – Squat 4 x 5 @ 90kg. OHP 4 x 5 @ 60kg. BoR 4 x 6 @ 100kg

Thursday – Heavy lat pull down. Bench 4 x 5 bands + 60kg. Deadlift 4 x 5 120kg

Friday – Squat 6 x 3 @ 100kg, leg curl, abduct, adduct

Saturday – Heavy bench day

Sunday – Rest 

The idea is to focus on the main movements; squat and bench 3x per week, press and deadlift 2x per week then fit in a different accessory each day.

Monday, Tuesday and Wednesday are 6am sessions so nothing too heavy or intensive and also keeping the volume reasonable. Thursday and Friday are evening sessions so a bit more time meaning I can push a little bit harder. I'm avoiding pressing on Friday to preserve myself for Saturday afternoon big bench session.

Not got a clue how it'll work out but this morning was good so a positive start. Not sure if it's a good idea mixing up the set/rep ranges through the week on squat but I'll find out soon enough.

Just keeping everything in the 65% to 80% weight range for now, all weights are estimates whilst I figure things out but I think they'll be somewhere near.

Hopefully it'll be a fun little block.

I quite like that split to be fair, feels like a really good way to add some progress in a short amount for time.

Hows it been going this week?

Decent start on week one other than missing Thursday.

Had to adjust squats down a touch to 3 x 7 @ 80, 4 x 5 @ 80 and 6 x 3 @ 90 but happy enough with those numbers and all pain free. I could definitely go heavier but these numbers should allow me to build a good base without hurting myself. If I can add 20kg across the board to those numbers and never 1RM again I'll be happy.

Seemed to be struggling to get 5 out on OHP at 60kg so I went up to 70kg for a couple of triples which felt really good. Going to swap in 4 x 3 at 90 on Wednesday to go with the 3 x 7 @ 50 on Monday

Bench today was really good. Started with 100kg paused triples on the incline which was a good pre fatigue before bench.

Started a new programme on bench which was 3 x 5 and then an AMRAP at 100kg all paused. Hit 8 on the AMRAP which means I don't go up next week. Need to hit 9 or more to go up. Increases are 2.5kg at a time with a retest if I hit 9 reps on the AMRAP at 112.5kg which could be really tough with the pause.

Finished with some band work and then incline dumbbell up to 42kg for an easy 8 which I was pleasantly surprised with as I've not touched a heavy dumbbell for a while.

All in all similar to Harvey, great week of training

[EvilPie]

I've done nothing this week, but eat, drink, and gamble.

Great week mate

Good work, savages!

215 this morning, so not too much damage done over my week off, and I've not been terribly strict this week either.

20lbs to target, and about 12 weeks to do it. Easy game, if I can stay out of the cookie jar, and stop my mum from filling the vegetable drawer with chocolate

Not such a great 12 weeks ahead mate......

When were you last at 195lb? Been a while I assume?

Would you just want to maintain if you get there?

[Marky147]

Not such a great 12 weeks ahead mate......

When were you last at 195lb? Been a while I assume?

Would you just want to maintain if you get there?

Yeah, but as long as I stay away from the Haagen Daz, and chocolate, it'll be fine.

Last time I was under 15 stone was about 7 years ago. I went from ~240 - 205 in about 2 1/2 months just lifting. I didn't need the crutches/chair then, so was able to do a lot more in the gym.

Only time I've been under 14 stone(since I was a kid), was when I passed out of basic training at HMS Raleigh, where I was 13st 12. That didn't last long, because I was on the piss 4/5 times a week for the next 4 years.

Haven't really thought about anything beyond this target. Most likely just keep lifting, and try to stay being able to wear my nice clothes, and not my 250lb+ one

[iRaise]

Felt in the groove with legs today.

3x5 Squats 110/115/117.5 Feeling nice and consistent.
4x8e Lunge 52.5 again felt good.

Some one arm rows and pull downs, some DB pressing and some flyes.

[EvilPie]

Felt in the groove with legs today.

3x5 Squats 110/115/117.5 Feeling nice and consistent.
4x8e Lunge 52.5 again felt good.

Some one arm rows and pull downs, some DB pressing and some flyes.

Squats looking good there mate. You think you'd be good for 140kg at the moment? That's your PR if I remember correctly isn't it?

I'm pretty sure if I could bench 117.5 for 5 I'd be smashing 140 easy enough. Does it transfer to squat in similar percentages?

[iRaise]

Felt in the groove with legs today.

3x5 Squats 110/115/117.5 Feeling nice and consistent.
4x8e Lunge 52.5 again felt good.

Some one arm rows and pull downs, some DB pressing and some flyes.

Squats looking good there mate. You think you'd be good for 140kg at the moment? That's your PR if I remember correctly isn't it?

I'm pretty sure if I could bench 117.5 for 5 I'd be smashing 140 easy enough. Does it transfer to squat in similar percentages?

Erm, not too sure to be honest. I know the math and % equation can say XYW. Squat feels good though, if I was getting 3x5 120 would feel very confident of a 140, but I think 140 could be done. Haven't had anything that heavy on my back for a long time, so not sure how much that would affect me.