Blonde will make you STRONG

[EvilPie]

I'm going to try to post progress a bit more regularly again as I always like to look back at this thread.

Next few months is all about 90kg OHP and 140kg bench press. OHP would be a 5kg PR, bench wouldn't be a PR but would be the first time I've had 3 plates on the bar (and not missed) since August 2017.

Longer term target is a body weight OHP which I know will be really tough but I think is attainable if I put the work in

Back work has been coming along nicely although a niggling injury really hurts both arms around the elbow/forearm meaning a lot of pulling movements are really difficult. I want to get my single arm rows back up to decent levels as they're a great back builder. I managed 48kg for 6 tonight but had to use straps, before Christmas I was at 54kg using a strap on my right arm but the left was okay. Now both are fucked

My lifetime max at these is 70kg so would be nice to get to those levels again. As recently as last summer I was struggling with 30kg so progress has been good and there should be more to come. If I get ris of the little injury I know the strength is there to pull at least 60kg so it's just a case of keep working at it.

[EvilPie]

So my main bench press programme runs every Saturday and I'm going to post updates every week as I try to get up to 140kg again. The main lifting is based around triples and singles with singles being performed every week. I'm hoping that this may just lead to a PR happening at some point without the pressure of a PR day.

Week one is 3 singles followed by 3 triples then finally 3 more singles with the slingshot. The idea behind this is that the slingshot allows you to overload that little bit and get to feel how the heavier weights feel prior to trying them raw over the course of the next few weeks.

Week two is 3 triples followed by 3 singles and then 3 x 8 with bands. The triples first makes the singles that bit harder hopefully making them easier on the week when they're first. Bands are great for working on bar speed so with these as an accessory one week and slingshot the next I like to think we've got a lot covered.

[EvilPie]

05/01/2019: 3 x 3 @ 105kg - 3 x 1 @ 110, 115, 120kg.

12/01/2019: 3 x 1 @ 120kg - 3 x 3 @ 105, 107.5, 110kg. 3 x 1 slingshot @ 125, 130, 130kg

19/01/2019: 3 x 3 @ 110kg - 3 x 1 @ 120, 122.5, 125kg

There's already some reasonable progress in the numbers but the main thing is that the bar is moving much quicker. First week was really tough and 120kg was a proper grind. Today even after the three triples 125kg moved really fast and I felt like there was another 5kg in the tank at least.

It may have just been a good day but that's the idea with this programme. If I have a good day I could get an unexpected PR without really trying.

We've said that we'll stick at this for at least 12 weeks which should be long enough to get me up to 140kg if it's going to work. I've got 5 more weeks before a little jaunt to Vegas so hopefully I can be around 135kg raw and 145kg with the slingshot by then

Let's go!!!!!!!!

[Marky147]

Went 4x this week, and can hardly move

Have got a twinge in my shoulder/bicep when I pronate, and even lift my arm in front of me with palm down.

Managed to get straight into the sports masseuse on the 29th, so hopefully get that ironed out quick.

[EvilPie]

Went 4x this week, and can hardly move

Have got a twinge in my shoulder/bicep when I pronate, and even lift my arm in front of me with palm down.

Managed to get straight into the sports masseuse on the 29th, so hopefully get that ironed out quick.

Aahh that 'not been to the gym for months and start back like I haven't missed a day' feeling

Is it twingy enough to stop you training until you can get it fixed? So frustrating if it is.

[EvilPie]

Got an 80kg single out on OHP tonight and it moved really well. Think I could probably have got 85kg if I went again but stopped at that to move on to accessories. Got to think of the long game....

My weight is currently pretty stable around the 100kg region so some way to go to hit a BW press.

I've added quite a lot of core work in to my routine to help with stability, I think that's going to be a major factor if I try to push 100kg above my head at some point. Just holding myself steady gets pretty tricky once I get 70kg or so fully extended. Doesn't help being 6' 4" I suppose, there's quite a lot of leverage going on when the bar is nearly 8ft off the ground.

Very positive start anyway and I'm feeling really confident at the moment. Looking forward to the next few months.

[Marky147]

I can just about hold my own weight up, nevermind OHP anything

Good stuff!

Went 4x this week, and can hardly move

Have got a twinge in my shoulder/bicep when I pronate, and even lift my arm in front of me with palm down.

Managed to get straight into the sports masseuse on the 29th, so hopefully get that ironed out quick.

Aahh that 'not been to the gym for months and start back like I haven't missed a day' feeling

Is it twingy enough to stop you training until you can get it fixed? So frustrating if it is.

I missed Monday & Tuesday because I was still sore. It's a lot better today, but I'm in on Tuesday, so will do legs Thursday, and back Friday.

Pretty hard to damage those by much more, and back does'n't seem to aggravate it as much.

[EvilPie]

05/01/2019: 3 x 3 @ 105kg - 3 x 1 @ 110, 115, 120kg.

12/01/2019: 3 x 1 @ 120kg - 3 x 3 @ 105, 107.5, 110kg. 3 x 1 slingshot @ 125, 130, 130kg

19/01/2019: 3 x 3 @ 110kg - 3 x 1 @ 120, 122.5, 125kg

26/01/2019: 3 x 1 @ 122.5, 125, 127.5kg - 3 x 3 @ 110, 112.5, 112.5kg. 3 x 1 slingshot @ 130kg

Decent week on the bench with some reasonable progress. First two singles moved really well but I got a bit out of shape at 127.5kg and it was a real grind. The triples felt fantastic with a long pause on each rep and a really fast press. Slingshot singles moved really quick as well, I could've gone heavier but stayed within limits and focussed on speed rather than outright weight.

 OHP was up to 80kg in the week and I'm hoping to match that again on Tuesday. Accessories are all going well. All in all a great week.

I'll be having a de-load next week, I've never tried this in the middle of a programme before but I've seen a few people recommend it do going to give it a go and see what happens.

That will give three more sessions prior to Vegas will be another de-load prior to pushing for a PR hopefully some time in March.....

[Marky147]

[the sicilian]

Well Hit the big Five oh Saturday and like a true trooper was at the gym with the PT.. who treated me to a free session but insisted we did 50 of everything .. his all heart loool

so
50 calorie row
50 pressup
50 pull ups
50 40KG thrusters ( 40kg is the weight used in cross fit comps )
50 chest to floor burpees

18 minutes 37 seconds wasnt too bad as im still not up to full speed after a bit of a deliquent Xmas...

oh and then some 16kmh sprints to finish

At least I got chocolate cake on my birthday night out loooooooooooooool

Am hoping to post a couple of ghey sellfies in the next month as im not as cut as I would like and I know Mr evil loves a ghey selfie

[EvilPie]

05/01/2019: 3 x 3 @ 105kg - 3 x 1 @ 110, 115, 120kg.

12/01/2019: 3 x 1 @ 120kg - 3 x 3 @ 105, 107.5, 110kg. 3 x 1 slingshot @ 125, 130, 130kg

19/01/2019: 3 x 3 @ 110kg - 3 x 1 @ 120, 122.5, 125kg

26/01/2019: 3 x 1 @ 122.5, 125, 127.5kg - 3 x 3 @ 110, 112.5, 112.5kg. 3 x 1 slingshot @ 130kg

02/02/2019: 3 x 3 @ 80kg - 3 x 1 @ 100kg (de-load week)

09/02/2019: 3 x 1 @ 120, 125, 125kg - 3 x 3 @ 110kg. 3 x 1 slingshot @ 130kg

Skipped the update last week as I was on a de-load so very low numbers. The idea is to have 4 weeks building up then a de-load then drop back but not all the way back to the beginning.

I'm really pleased with how it seems to have worked out, got some decent numbers today and everything moved really fast so there's definite progression.

De-load was for the whole week so nothing to report on OHP either. 80kg is current max weight which was easy last time I did it but on Tuesday I just did three singles at 60kg focussed on speed and staying tight.

All in all I'm really happy with how things are going. Reasonably confident of getting close to 130kg before I go away especially after the way 125kg felt today. Would be great to get that on the bar in the next two weeks along with 140kg for a slingshot rep.

Onwards and upwards....

[arbboy]

05/01/2019: 3 x 3 @ 105kg - 3 x 1 @ 110, 115, 120kg.

12/01/2019: 3 x 1 @ 120kg - 3 x 3 @ 105, 107.5, 110kg. 3 x 1 slingshot @ 125, 130, 130kg

19/01/2019: 3 x 3 @ 110kg - 3 x 1 @ 120, 122.5, 125kg

26/01/2019: 3 x 1 @ 122.5, 125, 127.5kg - 3 x 3 @ 110, 112.5, 112.5kg. 3 x 1 slingshot @ 130kg

02/02/2019: 3 x 3 @ 80kg - 3 x 1 @ 100kg (de-load week)

09/02/2019: 3 x 1 @ 120, 125, 125kg - 3 x 3 @ 110kg. 3 x 1 slingshot @ 130kg

Skipped the update last week as I was on a de-load so very low numbers. The idea is to have 4 weeks building up then a de-load then drop back but not all the way back to the beginning.

I'm really pleased with how it seems to have worked out, got some decent numbers today and everything moved really fast so there's definite progression.

De-load was for the whole week so nothing to report on OHP either. 80kg is current max weight which was easy last time I did it but on Tuesday I just did three singles at 60kg focussed on speed and staying tight.

All in all I'm really happy with how things are going. Reasonably confident of getting close to 130kg before I go away especially after the way 125kg felt today. Would be great to get that on the bar in the next two weeks along with 140kg for a slingshot rep.

Onwards and upwards....

These barbell shoulder press numbers?  haha

I have had an odd couple of months.  Can't deadlift 200kg anymore tried on Friday and failed half way up but loads of other smaller weights/exercises are higher and i feel good.  I haven't used my protein supplement Promax since xmas and i really think its a huge miss strength wise.  Really wanted to see if it is worth the money and i have come to the conclusion it is so back on that tomorrow. 

Dumbbell chest pressing 46kg for 6 reps now quite easy and 42's on incline.  Really want to get those 50's out real soon so hopefully the promax will physically and/or mentally make the difference.

[EvilPie]

These barbell shoulder press numbers?  haha

I have had an odd couple of months.  Can't deadlift 200kg anymore tried on Friday and failed half way up but loads of other smaller weights/exercises are higher and i feel good.  I haven't used my protein supplement Promax since xmas and i really think its a huge miss strength wise.  Really wanted to see if it is worth the money and i have come to the conclusion it is so back on that tomorrow. 

Dumbbell chest pressing 46kg for 6 reps now quite easy and 42's on incline.  Really want to get those 50's out real soon so hopefully the promax will physically and/or mentally make the difference.

Lol. Would be nice if it was. No those are flat bench press numbers aiming for 140kg in the next couple of months. OHP is at 80kg currently but aiming for a 90kg PR in a similar time frame. I'm hoping that working my OHP and bench at the same time will complement each other nicely as they're similar movements utilising similar muscles the main ones being front delts and triceps. By adding in the deload week it should help avoid too much fatigue that could be an issue with working those similar muscles quite heavily three times per week.

It's no huge surprise that your deadlift has hit a wall after the rapid progress you had last year. Plateauing is just one of those things that you have to accept. You may have just hit your natural deadlift limit and have to accept that any future progress is going to be 5kg per year rather than the previous 10kg every few months.

I'm similar to yourself with protein supplements, I went ages without using any at all but I seem to think my best lifting was when I was supplementing quite heavily. I've just started back on additional protein as well as BCAA tablets and a BCAA shake which I drink during training. I'm also back on vitamin tablets and cod liver oil as well as a few grams of beta alanine 3 times a day.

I don't know if it's worth the money but I can afford it and it makes me happy so 'f**k you' to anyone who suggests it's a waste. I'd suggest the same attitude if you think it works for you. Always listen to what people say but ultimately if it works for you then do it.

[Marky147]

Not sure what has happened over the weekend, but I've got my right pec doesn't seem to be engaging, and I was struggling to bench 40kg yesterday. Went over to dumbbells, and I could press 20s fine with my left, but can't even move it with my right.

Managed to get a short notice with the physio, so hopefully he can work out what's wrong.

No pain, and pulling is fine. All quite peculiar, and never had anything like this before.

[arbboy]

Not sure what has happened over the weekend, but I've got my right pec doesn't seem to be engaging, and I was struggling to bench 40kg yesterday. Went over to dumbbells, and I could press 20s fine with my left, but can't even move it with my right.

Managed to get a short notice with the physio, so hopefully he can work out what's wrong.

No pain, and pulling is fine. All quite peculiar, and never had anything like this before.

I had something simlar to this last year for a couple of weeks then it just totally disappeared.  I didn't have a clue what it was but i couldnt bench 20kg either with my right arm it just kept failing.  Hope you get it sorted Marky.