Blonde will make you STRONG

[iRaise]

A week of cardio incoming. Got a massive kick in the hand on Saturday and have sprained a finger. Should have held onto the initial shot 

I also need to get back to doing this once a week

[iRaise]

Breakfast - Litre of water
Preworkout - None
Supps - none yet will have Creatine at 5pm

Had a bad day today, woke up at 3:30am started replying to emails. Didn’t get a chance to meditate and completely forgot to eat. Gym time came and I hadn’t eaten but needed to go as I promised an old boy I’d train with him.

Did shoulders  and some back felt weak, still got 2 plates on overhead press (on my insta story) but not great form and only managed 3 sets of 2 reps. On a plus note, my pull up game is getting better, I’m back up to sets of 8 and push ups seem easy again.

I’m going to take an hour off to eat now and try to get some calories down me. I felt a little cramp in my chest as I was stretching so will foam roll and trigger ball tonight.

Anyway I know I was off but this was my last set of 2 - form check

https://instagram.com/stories/stevensethi/2428475611297937584?igshid=1m7b7dw9rnfjc

Crazy strong, see no reason why the second rep cant emulate the first with the little kick at the bottom. You use very little leg drive in the initial rep. I also used to love those plates, Pure's are so much thicker.

[BangBang]

A week of cardio incoming. Got a massive kick in the hand on Saturday and have sprained a finger. Should have held onto the initial shot 

Love cardio, can’t wait to finish my strength plan so I can get back to it.

Did you do your finger sparring? I’ve done most of my tendons in my right hand and my metacarpal, really painful in the winter which is annoying because I can’t spar at all in the cold weather or my fingers jar.

[BangBang]

Ticked off 3x6 110kg squats today and wasn't tooooo tough. Really want to build up for 120 for 3x8.

Took to DBs on today too, 38 for 3x8s. I think lifetime PB is 3x6 42 so really want to hunt that this year.

3x6 55kg OHP, again want to hunt 3x8 60 which would be a lifetime PB.

3x8 42 OAR, I think 44/46 is a lifetime PB for 8, I think I was getting 6 at 50 at one point when I was DL the 180-200. But slightly more interested in volume, dont want to go to regularly, only as a starting point to build up to the 8+.

Sounds good, what time do you normally train?  a strongman that I know told me that there is a correlation between the time of day and pressing exercises. Some people say that having a few meals in you before so middle to late day is better but his logic was the earlier (obviously after your first meal) the better for pressing and the opposite for pulling.

[BangBang]

Breakfast - Litre of water
Preworkout - None
Supps - none yet will have Creatine at 5pm

Had a bad day today, woke up at 3:30am started replying to emails. Didn’t get a chance to meditate and completely forgot to eat. Gym time came and I hadn’t eaten but needed to go as I promised an old boy I’d train with him.

Did shoulders  and some back felt weak, still got 2 plates on overhead press (on my insta story) but not great form and only managed 3 sets of 2 reps. On a plus note, my pull up game is getting better, I’m back up to sets of 8 and push ups seem easy again.

I’m going to take an hour off to eat now and try to get some calories down me. I felt a little cramp in my chest as I was stretching so will foam roll and trigger ball tonight.

Anyway I know I was off but this was my last set of 2 - form check

https://instagram.com/stories/stevensethi/2428475611297937584?igshid=1m7b7dw9rnfjc

Crazy strong, see no reason why the second rep cant emulate the first with the little kick at the bottom. You use very little leg drive in the initial rep. I also used to love those plates, Pure's are so much thicker.

I don’t normally use my legs when pressing, as I said it was my worst set out the 3 on 100. Thanks for the feed back, but seriously I’m happy for you to tear it apart 😂 need more abuse really.

While lifting the bar my left foot was to far back it should have been 9 inches at most, I dipped (only slightly) on the first and the second press was to the bottom of my nose rather then chin. I snapped my elbows to hard on both reps which could cause injury and when putting it down the bar was to far away from my body, should have been closer to my chest
😂

[iRaise]

Ticked off 3x6 110kg squats today and wasn't tooooo tough. Really want to build up for 120 for 3x8.

Took to DBs on today too, 38 for 3x8s. I think lifetime PB is 3x6 42 so really want to hunt that this year.

3x6 55kg OHP, again want to hunt 3x8 60 which would be a lifetime PB.

3x8 42 OAR, I think 44/46 is a lifetime PB for 8, I think I was getting 6 at 50 at one point when I was DL the 180-200. But slightly more interested in volume, dont want to go to regularly, only as a starting point to build up to the 8+.

Sounds good, what time do you normally train?  a strongman that I know told me that there is a correlation between the time of day and pressing exercises. Some people say that having a few meals in you before so middle to late day is better but his logic was the earlier (obviously after your first meal) the better for pressing and the opposite for pulling.

I think getting 1-2 meals pre training is probably a good idea all round, then its most likely personal preference. The only thing i could maybe think of is blood pressure going OHP but then if you are a strongman you BP is getting high pretty much on every lift. I think there is some theories behind gassing a bit during fasted training, but then there's always going to be a few that just thrive of it and end up working harder.

[iRaise]

Breakfast - Litre of water
Preworkout - None
Supps - none yet will have Creatine at 5pm

Had a bad day today, woke up at 3:30am started replying to emails. Didn’t get a chance to meditate and completely forgot to eat. Gym time came and I hadn’t eaten but needed to go as I promised an old boy I’d train with him.

Did shoulders  and some back felt weak, still got 2 plates on overhead press (on my insta story) but not great form and only managed 3 sets of 2 reps. On a plus note, my pull up game is getting better, I’m back up to sets of 8 and push ups seem easy again.

I’m going to take an hour off to eat now and try to get some calories down me. I felt a little cramp in my chest as I was stretching so will foam roll and trigger ball tonight.

Anyway I know I was off but this was my last set of 2 - form check

https://instagram.com/stories/stevensethi/2428475611297937584?igshid=1m7b7dw9rnfjc

Crazy strong, see no reason why the second rep cant emulate the first with the little kick at the bottom. You use very little leg drive in the initial rep. I also used to love those plates, Pure's are so much thicker.

I don’t normally use my legs when pressing, as I said it was my worst set out the 3 on 100. Thanks for the feed back, but seriously I’m happy for you to tear it apart 😂 need more abuse really.

While lifting the bar my left foot was to far back it should have been 9 inches at most, I dipped (only slightly) on the first and the second press was to the bottom of my nose rather then chin. I snapped my elbows to hard on both reps which could cause injury and when putting it down the bar was to far away from my body, should have been closer to my chest
😂

I think because you un racked it at chest level the little leg drive is absolutely fine, doing strict pressing from that depth kinda feels a bit OTT, I think in and around the chin for most people is more than adequate. I want to say maybe a touch wider with grip but thats being overly picky.

[BangBang]

Breakfast - 2 scoops Huel, 1 scoop porridge- bag of spinach
Supps - Creatine
Preworkout- caffeine (blood & Guts)

So had a great morning today, woke up around 3:30am meditated for 30 minutes after getting ready.
Finished my Push ups and pull ups before 5am. Had breakfast and hit the gym a little late 8am.

Legs today, after warm ups and stretching I did some lower back work and some balance stuff.
Went straight onto squats using 5 x 5 went up 140kg and hit 3 sets then a cool down of 60kg for 10 reps.

Went moderately heavy on leg press, not sure how heavy but building up to around 11 plates on each side for 10 reps.

Other accessories then onto the treadmill to shock my system. I completed 10 x 45second sprints then a cool down incline walk before stretching.

Was going to do some high kicks on the bag but they were all taken so I’ll complete some slow kicks tonight.

Felt amazing, love the endorphins released while training legs.

[BangBang]

Here’s a list of my PBs in the last 3 weeks

OHP - 103kg
Bench - 150kg
Deadlift - 248kg (1 rep) 200kg for multiple reps
Squat - 140kg (10 reps) I’m not going over this
Leg press - 11 plates on each side for 10 reps
Push ups - 123 in 1 go
Pull ups - 17 in 1 go

Exactly 2 weeks left on my strength plan so unless I have any injuries I should increase all lifts by a small percentage. I am getting some pains now but I’m assuming that’s got a lot to do with lack of food.

[EvilPie]

123 press ups is insane. What's your form like on those? If they're all full range of motion then take a bow sir.

[BangBang]

123 press ups is insane. What's your form like on those? If they're all full range of motion then take a bow sir.

I’ll film them for a form check on the weekend. 

[BangBang]

Update on my challenges

Yearly

Push Ups - completed 18,360 - target 18,250 for the year (Complete) 50 a day

Pull ups - completed 5608 - target 5475 Yearly (complete) 15 a day

No fap - 3 months - Light work

Meditate - 20 minutes a day - Fail missed lots of days

Reading - 1 book a month - Fail I’m on 4 books for the year. 

5km run in under 24 minutes, my best time has been 28 minutes but it’ll improve

Today I went to gym fasted doing back and chest, everything seems light once I’m warmed up now. Only got two reps of 145 of Bench but was pretty happy to say I was supersetting with barbell row.

Didn’t deadlift at all because I went wrestling last night and did some sparring, injured my right knee not sure how.

From tomorrow onwards We have to wear masks in the gym when not exercising which I know is going to be annoying but on the plus side gyms stay open.

I’m getting a lot of people telling me I look slimmer recently, I’ve actually put weight on so maybe the heavy upper body work is paying off and hiding that I’m really a fatty.

How’s everyone getting on with their yearly’s?

[EvilPie]

I've done a few push up challenges myself in the past, surprising how easy they are once you get in to a routine isn't it.

I was doing 300 a day at one point in blocks of 25 and got up to some crazy overall numbers before I just stopped...... Can't remember when it was but I hit my target in 4 months or something stupid. Benching was strong back then as well so it obviously had an impact.

My only yearly goal was based around improving my 1RM on the 4 main lifts.

Bench target - 150kg
Squat target - 140kg
Deadlift target - 195kg
OHP target - 95kg

It was all going reasonably well but then lockdown happened and obviously it ground to a complete halt.

To be honest I think it's done me a favour. My new hypertrophy routine is so much more enjoyable than the heavy stuff and I've now gone 12 weeks without any injuries.

I can't see me ever wanting to go back to targeting heavy singles again other than for bench once we're allowed to spot. Might give OHP a go at some point but even that isn't anywhere near the top of my current list.

Had to google 'no fap'. My training partner has done that before and said he felt some good benefits. Not sure that it's for me though......

[BangBang]

I've done a few push up challenges myself in the past, surprising how easy they are once you get in to a routine isn't it.

I was doing 300 a day at one point in blocks of 25 and got up to some crazy overall numbers before I just stopped...... Can't remember when it was but I hit my target in 4 months or something stupid. Benching was strong back then as well so it obviously had an impact.

My only yearly goal was based around improving my 1RM on the 4 main lifts.

Bench target - 150kg
Squat target - 140kg
Deadlift target - 195kg
OHP target - 95kg

It was all going reasonably well but then lockdown happened and obviously it ground to a complete halt.

To be honest I think it's done me a favour. My new hypertrophy routine is so much more enjoyable than the heavy stuff and I've now gone 12 weeks without any injuries.

I can't see me ever wanting to go back to targeting heavy singles again other than for bench once we're allowed to spot. Might give OHP a go at some point but even that isn't anywhere near the top of my current list.

Had to google 'no fap'. My training partner has done that before and said he felt some good benefits. Not sure that it's for me though......

Yes I think lockdown helped with the challenge. I had no access to weights so only did body weight exercises.

No fap makes a huge difference To me in all areas.. plus my wife looks like a pornstar so makes me appreciate her more. Sick of all the POV stuff on the hub anyway 

Today’s session

Breakfast - 2 scoops of porridge with peanut butter and apple
Supps - Creatine
Preworkout- Nuts, cranberry juice, double espresso in a mug

Compound day today warmed up stretched off (25 minute stretch which I know isn’t great pre session but I seriously needed it)

Shoulder press
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5

Squat
60 x 10
100 x 10
120 x 10
140 x 5 (3 sets)

Deadlift
60 x 5
100 x 5
140 x 5
180 x 2
220 x 2
240 x 2

Bench
60 x 10
80 x 5
100 x 5
120 x 5
130 x 3
140 x 3
150 x 1

Dips x 20 4 sets (No added weight)
Tricep work, stretch and done... Have the boxing tonight and my sports massage has been cancelled so will jump in the ice bath now. Take the kids around a few friends houses trick-a-treating and eat their candy with my beer while watching the boxing 😂

I’ve brought IPA so plenty of calories and obviously being indian a bottle of whiskey too (Monkey shoulder) gonna order a take out too so should be a good night...

[BangBang]

How are

@marky
@Dean
@Harvey getting on?