Blonde will make you STRONG

[iRaise]

Strong stuff mate.

Been a steady week for me with skive days Wednesday and again today. Going to try for Saturday and Sunday to make up for it but no biggy if I don't.

Still pleased with my progress since I started the DL and squats and maybe the rest isn't the worst thing as they're bloody tough. Every video I watch of big lifters they only ever train DL once a week and many of them only go to their max every three weeks or so. Long slow process without doubt.

Yeah for sure, they are huge movements. You have to do a pretty delicate balancing act to make sure you are recovering well enough. I maxed out every week for about 14 weeks and it broke me, lesson learned.

I was shocked at how much bench strength I retained. I think doing general lifting retains so much strength.

In for rack pulls tomorrow, 4x6. Have 190 down, but if I feel good really want to sneak a set at 200

[EvilPie]

Managed to get there this morning for an upper body session which went really well.

120kg x 4 for the bench and I reckon there were 2 more in the tank if I'd wanted to push it. Think I'm ready for 130kg on these.

Bent over row up to 90kg although form wasn't great and I only managed 4. Huge difference between 80kg and 90kg.

OHP for a new PB of 80kg although only for one rep. I tried the second but it just wasn't going to happen so I dropped back to 60kg and got another 4 out. Best thing with these now is I'm confident to try heavier weights knowing that if I fail it won't be a catastrophic failure with me crumpled on the floor under a pile of weights. The improvement in my core stability has been huge recently so I know it's my arms/shoulders that will fail rather than anything else. Is this possibly due to deadlifts??

Chins are coming on fantastically. 4 x 5 with really good form and no arm pain.

If only progress could always be this steady. I know from past experience that I'll hit a wall at some point but I'm going to make the most of it until then

[PokerBroker]

Might be of interest to a few on here if anyone likes watching strength sports. 

Celtic Nations featuering Welsh, Irish and Scottish Lifters. 

http://www.ustream.tv/channel/HegpAqDUWBs

Big comp for Scotland's Danny Richardson, we are hoping we will make World Youth Qualification, he's been very close to it in training.  Struggles badly this year with some injuries, particularly to the Hammies but lately has been back smashing squats. 

[iRaise]

Managed to get there this morning for an upper body session which went really well.

120kg x 4 for the bench and I reckon there were 2 more in the tank if I'd wanted to push it. Think I'm ready for 130kg on these.

Bent over row up to 90kg although form wasn't great and I only managed 4. Huge difference between 80kg and 90kg.

OHP for a new PB of 80kg although only for one rep. I tried the second but it just wasn't going to happen so I dropped back to 60kg and got another 4 out. Best thing with these now is I'm confident to try heavier weights knowing that if I fail it won't be a catastrophic failure with me crumpled on the floor under a pile of weights. The improvement in my core stability has been huge recently so I know it's my arms/shoulders that will fail rather than anything else. Is this possibly due to deadlifts??

Chins are coming on fantastically. 4 x 5 with really good form and no arm pain.

If only progress could always be this steady. I know from past experience that I'll hit a wall at some point but I'm going to make the most of it until then

Confidence in general? sure DL aids in some way, maybe being more balanced? Squats are on the menu too, so having the power stance underneath can only be a good thing.

[iRaise]

4x6 Rack Pulls at 190 today. Really pleased with that, and there was definitely KG in the tank for next time. I was tempted to put some more on, but the lower back was definitely in use, and didn't want to overload it too hard. More than happy with slow and steady with this one.

OHP 45kg for 5x8.

Chins at the end 3x5.

[EvilPie]

4x6 Rack Pulls at 190 today. Really pleased with that, and there was definitely KG in the tank for next time. I was tempted to put some more on, but the lower back was definitely in use, and didn't want to overload it too hard. More than happy with slow and steady with this one.

OHP 45kg for 5x8.

Chins at the end 3x5.

What height do you start from with rack pulls? Thinking of adding these in at some point but not really sure how far to go down. Are they basically an RDL but from a dead start?

I really can't bring myself to like the OHP 45kg for 5 x 8. Surely you're leaving something on the table of you do the same for set one as you do for set five. Don't you feel like you're a slave to your programme sometimes and that you have to do 5 x 8 because that's what it says you have to do? As a beginner it's fine but you're way past that.

[EvilPie]

My weight has fluctuated a lot over the last three years. Probably 70% of the time I was in control and I wanted the changes, then the other 30 was me realising how hard weight management/change in eating habits can be.

When I started it all off at uni I was 89kg. But an awful, awful shape. No performance, just basically beer and pizza. Then my first diet I went down to about 71kg I think it was, but an awful, awful shape. Basically skin and bone. But I had abs, so I (embarrassingly) spend most of my last year at uni pea cocking around.

Then the real journey began. I went on about a 8 month bulk, of eating everything. Dirty, clean, whatever. If I saw it I ate it. Since I had the beginner gains to come, I was getting stronger and stronger, as well as heavier and heavier every week. Ah, how easy it was back then. Pretty much a KG a week of mass, and never a week where I didn't make linear progress. Then I tried and failed what I would say is my first diet attempt. Going from 106 to around 90. With not a great deal of shape change. I didn't stick to the diet, and I just couldn't keep under my KCALs. Luckily, since I was only about 16/18 months in. I didn't lose too much strength. But the 106 there I looked like some weird lanky strongman. I was the fat part without the muscle mass. I wasn't even relatively that strong, as my BW was so high.

Onto the second bulk, I was more cautious with the dirty part. As mentally I found it really tough during the diet to not eat ice cream everyday. This is where the skittles came in and changed the game for me. I went from a snack of like 7/800KCALs to 160. Add that up over the week, and I am making massive changes.

So this time last year I stepped on the scales at 105, and started the diet that took me down to 80kg (well I started last Dec. and ended in the end of May). Obviously a little rebound and muscle growth since then.

I always knew I wanted to get very heavy, just to eek the most amount of beginner gains I could. I don't plan to get that heavy again, but never say never. Where I am right now I certainly don't need to. But I was really surprised that I was only 88. Considering that I haven't tracked food, I have relied purely on subconscious habit (and I am greedy) I am not sure how I am at where I am.
 

I can see from this that nutrition has been a huge issue for you. You obviously understand what you need to do to achieve pretty much anything but struggle putting it in to place.

The fact that skittles were a game changer is a pretty bad sign. If you substituted a packet of raisins then fair enough but skittles is just lol bad.

You never get tempted to do it properly at some point to see what a difference it can make? Believe me it's huge!!

[EvilPie]

Week 1 figures:
Squat - 100kg (2)
DL - 120kg (3)
Bench - 120kg (4)
OHP - 50kg (5)
Total - 390kg

Week 2 figures:
Squat - 100kg (3)
DL - 140kg (1)
Bench - 120kg (4)
OHP - 60kg (7)
Total - 420kg

Week 3 figures:
Squat - 120kg (2)
DL - 140kg (2)
Bench - 120kg (4)
OHP - 80kg (1)
Total - 460kg

Nice to see solid continued improvement in everything that needed improving. I'm wondering if it may be possible to hit 500kg total before I go away..... There's 10kg in the bag for bench and surely an extra 15kg each for squat and DL shouldn't be a huge problem? OHP is about at my limit for now but maybe I can find an extra 5 there at a push.

Loving this current routine

[iRaise]

4x6 Rack Pulls at 190 today. Really pleased with that, and there was definitely KG in the tank for next time. I was tempted to put some more on, but the lower back was definitely in use, and didn't want to overload it too hard. More than happy with slow and steady with this one.

OHP 45kg for 5x8.

Chins at the end 3x5.

What height do you start from with rack pulls? Thinking of adding these in at some point but not really sure how far to go down. Are they basically an RDL but from a dead start?

I really can't bring myself to like the OHP 45kg for 5 x 8. Surely you're leaving something on the table of you do the same for set one as you do for set five. Don't you feel like you're a slave to your programme sometimes and that you have to do 5 x 8 because that's what it says you have to do? As a beginner it's fine but you're way past that.

Rack Pulls are from the lowest ring on the rack. I will start doing them off a plate so they are closer to the ground at some point. Pretty much a dead stop RDL. RDL possibly a little more controlled. OHP is strictly for volume since I haven't done it. When I go through a strength phase with it, will drop it down to 3 sets and work on weight. But just trying to get through the motion with it. I mean last rep is tough, definitely not a gimme for me where I am at right now.

Although I am not a beginner, I am only an intermediate too. I have only really had 3-4 years of decent training, maybe last 1-2 years depending on who's judging the decent. Maybe 0 years to some .

I am creature of habit with my routine though. On my 4 lifting days, its really important for me to follow the plan. I think its purely psychological, and like a lot of my training i miss out on physiological gains, just to make sure I am consistent.

[iRaise]

My weight has fluctuated a lot over the last three years. Probably 70% of the time I was in control and I wanted the changes, then the other 30 was me realising how hard weight management/change in eating habits can be.

When I started it all off at uni I was 89kg. But an awful, awful shape. No performance, just basically beer and pizza. Then my first diet I went down to about 71kg I think it was, but an awful, awful shape. Basically skin and bone. But I had abs, so I (embarrassingly) spend most of my last year at uni pea cocking around.

Then the real journey began. I went on about a 8 month bulk, of eating everything. Dirty, clean, whatever. If I saw it I ate it. Since I had the beginner gains to come, I was getting stronger and stronger, as well as heavier and heavier every week. Ah, how easy it was back then. Pretty much a KG a week of mass, and never a week where I didn't make linear progress. Then I tried and failed what I would say is my first diet attempt. Going from 106 to around 90. With not a great deal of shape change. I didn't stick to the diet, and I just couldn't keep under my KCALs. Luckily, since I was only about 16/18 months in. I didn't lose too much strength. But the 106 there I looked like some weird lanky strongman. I was the fat part without the muscle mass. I wasn't even relatively that strong, as my BW was so high.

Onto the second bulk, I was more cautious with the dirty part. As mentally I found it really tough during the diet to not eat ice cream everyday. This is where the skittles came in and changed the game for me. I went from a snack of like 7/800KCALs to 160. Add that up over the week, and I am making massive changes.

So this time last year I stepped on the scales at 105, and started the diet that took me down to 80kg (well I started last Dec. and ended in the end of May). Obviously a little rebound and muscle growth since then.

I always knew I wanted to get very heavy, just to eek the most amount of beginner gains I could. I don't plan to get that heavy again, but never say never. Where I am right now I certainly don't need to. But I was really surprised that I was only 88. Considering that I haven't tracked food, I have relied purely on subconscious habit (and I am greedy) I am not sure how I am at where I am.
 

I can see from this that nutrition has been a huge issue for you. You obviously understand what you need to do to achieve pretty much anything but struggle putting it in to place.

The fact that skittles were a game changer is a pretty bad sign. If you substituted a packet of raisins then fair enough but skittles is just lol bad.

You never get tempted to do it properly at some point to see what a difference it can make? Believe me it's huge!!

Thats crazy you mentioned raisins. I casually picked up a pack of raisins once and it was 340KCALs, nearly DOUBLE of the skittles. I hear your point about skittles, they are pure sugar. But think bigger picture, I am never going to 'clean' eat. I don't have 'cheat' meals and I don't really drink that much. So having 160KCALs a day of outright junk helps me stop the binge. I could probably 'clean' eat for 8-12 weeks. But that doesn't do me much good.

I am a huge believer in balance. We live in a world full of greed/guilty pleasure/easy access. I think it would be stupid to work against it. I personally/professionally have to work around beating it/finding an individual approach.

If you calculated your beer/curry/pizza (can't think of what you actually eat) a week, against my skittles, I imagine I win on the lower KCAL battle.

Also, out of the 2500-3000 KCALS a day I have, pretty much all the rest are what people would describe as healthy/clean foods.

I would 100% say the theory in behind how I do it is the correct way. That being flexible dieting, I may not execute it perfectly, but the theory has to be the only sustainable way for the majority. Sure some people may clean eat forever, i don't believe it. Some people clean eat part time but just get lucky they don't binge for whatever reason in their off part.

I am way better now, the last 12 months I have had pretty much 95%+ control of my weight/eating. I've known exactly where I am going/why and at the pace I want too. Even in the past, I wanted to gain weight I did at the rate, I just struggled to consume less when I dieted.

I am 100% confident in the theory of nutrition, but just like I say to clients, it doesn't mean you can execute. Just like most of life. It is trying to balance out the human in us.

This is definitely a convo to have over food post 1rep max test. The more I study nutrition, the more I just want to work in nutrition. It is so interesting and so much psychology coupled in with it. 

[iRaise]

Week 1 figures:
Squat - 100kg (2)
DL - 120kg (3)
Bench - 120kg (4)
OHP - 50kg (5)
Total - 390kg

Week 2 figures:
Squat - 100kg (3)
DL - 140kg (1)
Bench - 120kg (4)
OHP - 60kg (7)
Total - 420kg

Week 3 figures:
Squat - 120kg (2)
DL - 140kg (2)
Bench - 120kg (4)
OHP - 80kg (1)
Total - 460kg

Nice to see solid continued improvement in everything that needed improving. I'm wondering if it may be possible to hit 500kg total before I go away..... There's 10kg in the bag for bench and surely an extra 15kg each for squat and DL shouldn't be a huge problem? OHP is about at my limit for now but maybe I can find an extra 5 there at a push.

Loving this current routine

Will add together next week to see where I am. Will do some 4's and 2's.

[EvilPie]

You're nearly as defensive over your skittles as Ant is over grass and legumes

How big was the pack of raisins compared to the pack of skittles by the way? Is that irrelevant anyway as you can't just eat half a packet anyway? Don't take that as a dig by the way. It's the reason I don't keep biscuits in the house, one biscuit basically equals the whole packet.....

Don't knock the curries by the way. They aren't bad at all the way I make them and if I eat out it won't be as good but it'll be a substitute meal not an extra. Beer is also much better than skittles as it contains hops so is basically the same as a fruit juice.

Agree that you have to find a balance that works. For me it's all about thinking of my diet as being my overall nutritional intake rather than actually being on a diet. If you're on a diet it suggests that inevitably you'll have to come off that diet. Just make a few tweaks rather than a drastic change and it's so much easier.

OHP makes sense now. No substitute for reps to get back in the groove. I should probably do the same for a form check to be honest but I'm enjoying the numbers increasing. Might start doing a heavy/volume split for each of the upper/lower days. See how I feel in the morning.

[iRaise]

You're nearly as defensive over your skittles as Ant is over grass and legumes

How big was the pack of raisins compared to the pack of skittles by the way? Is that irrelevant anyway as you can't just eat half a packet anyway? Don't take that as a dig by the way. It's the reason I don't keep biscuits in the house, one biscuit basically equals the whole packet.....

Don't knock the curries by the way. They aren't bad at all the way I make them and if I eat out it won't be as good but it'll be a substitute meal not an extra. Beer is also much better than skittles as it contains hops so is basically the same as a fruit juice.

Agree that you have to find a balance that works. For me it's all about thinking of my diet as being my overall nutritional intake rather than actually being on a diet. If you're on a diet it suggests that inevitably you'll have to come off that diet. Just make a few tweaks rather than a drastic change and it's so much easier.

OHP makes sense now. No substitute for reps to get back in the groove. I should probably do the same for a form check to be honest but I'm enjoying the numbers increasing. Might start doing a heavy/volume split for each of the upper/lower days. See how I feel in the morning.

Haha, I did try to sound the least confrontational, just don't fuck with my skittles . Biscuits are the things I have had to completely get rid off, I just can't find the balance there. They all go, and its 1,000s of KCALs at a time.

I get your point about curry etc. What I am trying to make is everyone has something they shouldn't, its just being aware and at times limiting in. If you are talking about body comp, calories are and will always be king. If you are talking about overall health, there is more subjectivity.

The last 5-6 months I have been eating intuitively, and as I said on the thread about May when I was 80kg, my plan was to hover around 90-92 I think it was? So over the moon to realise that just the subconscious habits I have are working. I would always recommend tweaks obviously, no matter the starting point. Wholesale changes will never work long term.

The heavy/volume is what I am doing at the minute. Well I have always done that through a session e.g. start of 3x5 squats and end 3x20 leg ext or something. But I am weekly undulating, so squats are 4x2 one week, 4x4 the next etc. The more I think about training, the less I care about actual numbers, just keep doing it for years. Unless you are a PL or WL or strongman where you need to peak at point X. Just keep having fun with it and do what you enjoy doing

[Ant040689]

Here is my deadlift attempt at 120kg ish

I actually had more weight on one side than the other and was wondering why my grip hurt on that side, eejit. Sorted that out and it felt alright.

For the vid, it seemed easy enough to lift that weight, but I need to sort out my grip strength generally, so i need to get on the forearm exercises. I already do the one hand over and under thing for the deadlift.

Anyway if there is any advice on this form let me know please. Cheers.

[EvilPie]

Looks pretty good to me bud although there are much better people to advise on here. One thing I do know is that you're supposed to put it down every rep. It's called a dead lift because you lift it from a dead stop every time.

Do you watch many deadlift videos on youtube? There's loads of them out there and you could get some great tips from them.

Look up Alan Thrall and also Mark Bell. Both have some great content not just for DL but all the strength movements.