Blonde will make you STRONG

[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?

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.

One thing I've noticed now I'm squatting more often is how light my max (90kg) feels when I un-rack it compared to before. I'm getting a lot more tension everywhere and it barely feels like it's even there which gives a lot of confidence straight away. The decent also feels really good and if it wasn't for being wary getting out of the hole I'd be whacking quite a bit more on the bar.

What's your thoughts on setting up the sissy bars and just doing some really slow eccentrics? Never done them before but they could be good to get the feel of the weight without even considering pushing back up.

[iRaise]

I think in principle sissy squats work really well, I just find them hard to do/coach. If you can load through your quads well, I think they can really help. I think there are easier ways, i.e. hack squats. But open to the idea.

Big fan of just un racking heavy weight just to get used to the weight of it on shoulders/hands etc.

[EvilPie]

I think in principle sissy squats work really well, I just find them hard to do/coach. If you can load through your quads well, I think they can really help. I think there are easier ways, i.e. hack squats. But open to the idea.

Big fan of just un racking heavy weight just to get used to the weight of it on shoulders/hands etc.

Sorry didn't mean the actual sissy squat, they're just weird.

I meant to put the safety bars in at your normal full depth then do a slow controlled descent with more than your 1RM knowing that you're not even going to try getting back up. Kind of like the un-racking but going a bit further.

Obviously a pain having to strip the weight off to get it back up every time but could really help confidence especially if you pause for a second or two just before bailing out.

[PokerBroker]

Anyone using resistance bands? 

If so what exercises are you finding works best.

[Marky147]

Anyone using resistance bands? 

If so what exercises are you finding works best.

I look like I'm wearing invisible ones

[iRaise]

Anyone using resistance bands? 

If so what exercises are you finding works best.

I love them, great for coaching queues and awareness, as well as overload. Highly recommend, you can adapt either way depending on where you want to go for nearly every exercise, can either make it easier or harder.

[iRaise]

I think in principle sissy squats work really well, I just find them hard to do/coach. If you can load through your quads well, I think they can really help. I think there are easier ways, i.e. hack squats. But open to the idea.

Big fan of just un racking heavy weight just to get used to the weight of it on shoulders/hands etc.

Sorry didn't mean the actual sissy squat, they're just weird.

I meant to put the safety bars in at your normal full depth then do a slow controlled descent with more than your 1RM knowing that you're not even going to try getting back up. Kind of like the un-racking but going a bit further.

Obviously a pain having to strip the weight off to get it back up every time but could really help confidence especially if you pause for a second or two just before bailing out.

I'm with you, yeah 100% have a training partner to help put it back every rep and you are winning. I would overload it like you say, 115/120% of 1RM. We do it with bench etc, its just cos its a ball ache to do.

If I didn't have anyone, I would just do partials with 120% so pins pretty high so you basically just bend your knee, and get used to standing statically then dynamically with the heavier weight. I haven't used partials for ages personally, but I should use them far more. I do rack pulls all the time which is basically the DL version. Should do block presses too.

[EvilPie]

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

Pretty crap this week but made up for it today with a great chest session. I'm really struggling with the early mornings and once again didn't make it on Wednesday. Also missed Thursday because I went out and got drunk then missed Friday because I drank way too much on Thursday and couldn't move on Friday. Luckily managed to recover enough by the evening to get a few decent meals in late on to fuel today's chest session.

Just did the same routine as last week starting with incline 100kg for 4 x 3. Moved on to bench and got 3 x 5 at 100kg then got 9 out on my last set meaning I go up to 102.5kg next week.

Did some band work again but went up to 70kg for a couple of sets of 6.

Finished with incline dumbbells and was over the moon to get a set of 5 out at 50kg with at least one in the tank but not wanting to push and risk hurting my weak wrist, was amazed at how easily they moved, really solid reps. Dropped back down to 40kg for my final set and managed 10 reps which again I was really pleased with especially as I've barely touched dumbbells recently.

Really happy with the progress I've made on chest so it completely made up for an otherwise poor week. The paused reps make it so difficult but I'm convinced it's these that are responsible for the recent gains so will be sticking with them.

How's everyone else doing? Think we're about due an Arbboy update aren't we?

[Marky147]

Congrats on today. Must be chuffed, after a couple days getting walloped

3 sessions this week, still about the same strength wise, and back to 212 yesterday.

Off to Portsmouth tomorrow, to play poker, and drink vodka... Mostly the latter, I imagine.

Gym shut Monday, and 3 sessions is the plan again next week.

Just polished off a KFC bucket for one, which was tremendous.

[iRaise]

Quick update my end, annoying last few weeks in having to train 4 days in a row, I do like a rest/lighter day on a wednesday just to recharge.

This week is was the alternate rotation.

So Rack pulls 3x5 205 then 4x8 Chins BW
Seated DB OHP 3x5 28kg (hardest part I am going to have is flicking them up) I did raise the bench to 4x8-10 75kg this week
Lunges 3x5e 80kg. V hard and didn't create enough tension. 4x8 Squat 80kg. Knee hurt a little so didn't want to up to 90, so kept it slow and steady for the reps
DL today 3x5 162.5 then some smith machine squats, 3 seconds down 3 seconds up.

We had some heavy leg press in there, heavy LPD and heavy cable rows.

Nice week training and still feel like I have got more in the tank.

Last two weigh ins I have done (that I remember at least, not overly tracking and no major time frame or consistency, I think this is a REALLY bad idea for most people. Either everyday or once a month) But I have gone from 90.5 to 88.6. Will do one the next time I am near a scale, but with the weather getting slightly better and throwing a few walks in. Hoping to be at 85 pretty sharpish.


Hows everyone else doing.

[Marky147]

Didn't get too smashed at the weekend, but only managed to train Thurs/Fri this week.

Shouldn't miss anything between now and the end of next month when my trainer is away for a week golfing.

I just try to get 200g protein, and fk the others

10 weeks to go now, so will rein it in some, and start lowering my carbs/fats, too.

Was 213 this morning, which isn't too bad after a bank holiday weekend, and only 2 training sessions.

[EvilPie]

Quick update my end, annoying last few weeks in having to train 4 days in a row, I do like a rest/lighter day on a wednesday just to recharge.

This week is was the alternate rotation.

So Rack pulls 3x5 205 then 4x8 Chins BW
Seated DB OHP 3x5 28kg (hardest part I am going to have is flicking them up) I did raise the bench to 4x8-10 75kg this week
Lunges 3x5e 80kg. V hard and didn't create enough tension. 4x8 Squat 80kg. Knee hurt a little so didn't want to up to 90, so kept it slow and steady for the reps
DL today 3x5 162.5 then some smith machine squats, 3 seconds down 3 seconds up.

We had some heavy leg press in there, heavy LPD and heavy cable rows.

Nice week training and still feel like I have got more in the tank.

Last two weigh ins I have done (that I remember at least, not overly tracking and no major time frame or consistency, I think this is a REALLY bad idea for most people. Either everyday or once a month) But I have gone from 90.5 to 88.6. Will do one the next time I am near a scale, but with the weather getting slightly better and throwing a few walks in. Hoping to be at 85 pretty sharpish.


Hows everyone else doing.

Did you not read my last post? Only went and smashed those 50s for the first time in ages

Deadlifts are looking really strong there mate, we definitely need to meet up for a deadlift PR day sometime soon. I'm a way behind you on the 3 x 5 weight but my strength is coming on really well so I reckon a 180 is on the cards with a 200 for you. 

Found a guy on youtube today who seems to have some great deadlift tips. John Paul Cauchi, well worth a look. Got some great cues that I'm going to try next DL day particularly with engaging the lats properly whilst still maintaining the longest arms possible.

[EvilPie]

Didn't get too smashed at the weekend, but only managed to train Thurs/Fri this week.

Shouldn't miss anything between now and the end of next month when my trainer is away for a week golfing.

I just try to get 200g protein, and fk the others

10 weeks to go now, so will rein it in some, and start lowering my carbs/fats, too.

Was 213 this morning, which isn't too bad after a bank holiday weekend, and only 2 training sessions.

What was the target weight? 195lb?

[Marky147]

Didn't get too smashed at the weekend, but only managed to train Thurs/Fri this week.

Shouldn't miss anything between now and the end of next month when my trainer is away for a week golfing.

I just try to get 200g protein, and fk the others

10 weeks to go now, so will rein it in some, and start lowering my carbs/fats, too.

Was 213 this morning, which isn't too bad after a bank holiday weekend, and only 2 training sessions.

What was the target weight? 195lb?

Yeah, so will have 10 weeks to lose 15-20lbs.

Easy enough, as I can just dial down the carbs, and the snacks that I have been partaking in of an evening.

My MFP looks like a wind-up, so I'm surprised I've actually managed to maintain a reasonably level weight, since xmas.

[EvilPie]

So the biggest change I've just decided on is to cut down to 5 sessions per week. If my sleep was better I could probably manage 6 but as it's crap I think the extra rest day is essential.

Although I started a new routine a couple of weeks ago I've tweaked it already as I'm really enjoying the 3 x 5 + an AMRAP that I've been doing on bench day.

So the new plan......

Still focussing on the four main movements, squat, bench, deadlift and OHP. 3 x 5 + an AMRAP on the main movement once per week starting at 70% of 1RM and increasing by 2.5% the following week if I get 8+ on the AMRAP. Important note is that the AMRAP has to be a good rep at decent speed. I stop before I get to a grinding rep.

Saturday is big bench day with Tuesday as a chest accessory day so that gets a bit more work than everything else because I love it.

I do a few accessory movements each day as well but not for the main movement of the day so this week has been:

Monday – OHP 5, 5, 5, 8 @ 70% (52.5kg). RDL 3 x 8 @ 100kg. Deadlift BoR 3 x 6 @ 100kg.

Tuesday – Bench 3 x 7 speed @ 90kg. Narrow bench 5, 6, 7 @ 80kg. 2 x pull down variations.

Thursday – Deadlift 5, 5, 5, 8 @ 70% (122.5kg) OHP triples 60 up to 72.5kg. Pull downs light 12s. Triceps, face pulls, rotator cuffs with bands.

Friday – Squat 5, 5, 5, 8 @ 70% (80kg), RDL up to 60kg. BoR 40kg strict.  abduct, adduct

Saturday – Incline bench 4 x 3 at 100kg. Bench 3 x 5 @ 72.5% (102.5kg), 1 x ?? @ 102.5kg. Bands + 70kg . Incline DB up to 42kg for 8.

I've started using my bands a lot every session as well which is getting a bit of extra work in during breaks. I just attach them to the rack and throw in a few tricep push downs, face pulls rotator cuff work or anything else that doesn't cause fatigue and affect the main movement.

Past experience would suggest this may not last but at the moment I really like this routine. I hit my 8 on everything in week one so a little increase next week. If I get up to 80% the idea is to drop back to 72.5% for a de-load and then work back up to 82.5% then back down to 75% and on and on forever...... Obviously at some point the assumption is your 1RM has gone up when you hit a peak so I may throw in a couple of low volume weeks and try a test every now and then.

See how we go with this one.....