Blonde will make you STRONG

[the sicilian]

Just realised

i left 50 box jumps out of this

A circuit that consisted of the following :

25 assisted pullups
50 ( yes these are fifty reps !! ) dead lift 50KG
50 V ups ( suspended situps )
50 pressups
50 squat clean and jerk to overhead 30KG
25 assisted pullups

[EvilPie]

Just realised

i left 50 box jumps out of this

A circuit that consisted of the following :

25 assisted pullups
50 ( yes these are fifty reps !! ) dead lift 50KG
50 V ups ( suspended situps )
50 pressups
50 squat clean and jerk to overhead 30KG
25 assisted pullups

Is this spread over 5 rounds of 5, 10, 10.... etc. or just one run straight through? I assume you have to pause occasionally or are you that much of a beast?

50 press ups straight in to 50 weird squat type jerky press things must be a killer!

Excellent work on the ghey selfie by the way. Looking good.

[EvilPie]

Weekly weigh in time.....

28th June 2017 - Weight 16st 10lb, waist 37.5"

5th July 2017 - Weight 16st 5lb, waist 37.25"

Who said this dieting lark was difficult? All you have to do is eat less food you fools.

I've actually eaten really well all week with just one cheat day on Saturday where I had a curry and a few beers. Pitta breads have been 1 or 2 per day maximum, I've avoided protein shakes unless I'm genuinely hungry and haven't got a planned meal approaching in the next hour or so.

I've not trained much which although it means I burn fewer calories means I also consume fewer calories. On training days I have a shake followed by a protein shake followed by eggs on a pitta then on to lunch. None training days I have the shake then straight in to lunch so probably saving 700 calories or so. It means a lot less protein in the day probably around 80g but if trimming down is the current goal it's not a major sacrifice. I still get plenty of protein elsewhere so not worried about that at all.

So basically my diet hasn't really changed much, I've just cut out some unnecessary calories. I'm not suffering at all from the reduction although that's obviously helped by not training much at the moment. Will see how this changes when I start back although hopefully just adding in the eggs and protein shake will work out.

I'm still doing my abs routine every day and also 100 press ups per night just for maintenance so not completely out of it.

I'm happy enough with the start but not expecting anything remotely similar next week. I think most likely either week 1 or this week were somehow skewed by one factor or another. I may have been unusually heavy on week one or maybe I'm unusually light today. Should average out nicely over the next 8 weeks or so though.

[iRaise]

Just realised

i left 50 box jumps out of this

A circuit that consisted of the following :

25 assisted pullups
50 ( yes these are fifty reps !! ) dead lift 50KG
50 V ups ( suspended situps )
50 pressups
50 squat clean and jerk to overhead 30KG
25 assisted pullups

You've inspired me to add some conditioning in:

5 rounds of

10 Bicep Curls
12 Tricep Extensions
5 Single Leg Box Jumps

Should do for 6 months.

[iRaise]

Weekly weigh in time.....

28th June 2017 - Weight 16st 10lb, waist 37.5"

5th July 2017 - Weight 16st 5lb, waist 37.25"

Who said this dieting lark was difficult? All you have to do is eat less food you fools.

I've actually eaten really well all week with just one cheat day on Saturday where I had a curry and a few beers. Pitta breads have been 1 or 2 per day maximum, I've avoided protein shakes unless I'm genuinely hungry and haven't got a planned meal approaching in the next hour or so.

I've not trained much which although it means I burn fewer calories means I also consume fewer calories. On training days I have a shake followed by a protein shake followed by eggs on a pitta then on to lunch. None training days I have the shake then straight in to lunch so probably saving 700 calories or so. It means a lot less protein in the day probably around 80g but if trimming down is the current goal it's not a major sacrifice. I still get plenty of protein elsewhere so not worried about that at all.

So basically my diet hasn't really changed much, I've just cut out some unnecessary calories. I'm not suffering at all from the reduction although that's obviously helped by not training much at the moment. Will see how this changes when I start back although hopefully just adding in the eggs and protein shake will work out.

I'm still doing my abs routine every day and also 100 press ups per night just for maintenance so not completely out of it.

I'm happy enough with the start but not expecting anything remotely similar next week. I think most likely either week 1 or this week were somehow skewed by one factor or another. I may have been unusually heavy on week one or maybe I'm unusually light today. Should average out nicely over the next 8 weeks or so though.

Some decent numbers there. Need to start concentrating on abs more, now I am becoming leaner, it is becoming apparent they do need a bit more size.

[the sicilian]

Just realised

i left 50 box jumps out of this

A circuit that consisted of the following :

25 assisted pullups
50 ( yes these are fifty reps !! ) dead lift 50KG
50 V ups ( suspended situps )
50 pressups
50 squat clean and jerk to overhead 30KG
25 assisted pullups

Is this spread over 5 rounds of 5, 10, 10.... etc. or just one run straight through? I assume you have to pause occasionally or are you that much of a beast?

50 press ups straight in to 50 weird squat type jerky press things must be a killer!

Excellent work on the ghey selfie by the way. Looking good.

Thanks Mr evil...

Nope straight through the whole lot.. 300 reps.. think i had half a dozen 20-25 second breathers in there... its hard to describe the toll continuous 50 rep sets takes but i can confirm its a killer.. completed in just over 19 minutes

[the sicilian]

Weekly weigh in time.....

28th June 2017 - Weight 16st 10lb, waist 37.5"

5th July 2017 - Weight 16st 5lb, waist 37.25"

Who said this dieting lark was difficult? All you have to do is eat less food you fools.

I've actually eaten really well all week with just one cheat day on Saturday where I had a curry and a few beers. Pitta breads have been 1 or 2 per day maximum, I've avoided protein shakes unless I'm genuinely hungry and haven't got a planned meal approaching in the next hour or so.

I've not trained much which although it means I burn fewer calories means I also consume fewer calories. On training days I have a shake followed by a protein shake followed by eggs on a pitta then on to lunch. None training days I have the shake then straight in to lunch so probably saving 700 calories or so. It means a lot less protein in the day probably around 80g but if trimming down is the current goal it's not a major sacrifice. I still get plenty of protein elsewhere so not worried about that at all.

So basically my diet hasn't really changed much, I've just cut out some unnecessary calories. I'm not suffering at all from the reduction although that's obviously helped by not training much at the moment. Will see how this changes when I start back although hopefully just adding in the eggs and protein shake will work out.

I'm still doing my abs routine every day and also 100 press ups per night just for maintenance so not completely out of it.

I'm happy enough with the start but not expecting anything remotely similar next week. I think most likely either week 1 or this week were somehow skewed by one factor or another. I may have been unusually heavy on week one or maybe I'm unusually light today. Should average out nicely over the next 8 weeks or so though.

Quality stuff .. 5lb a week is just about bang on i believe

[the sicilian]

Just realised

i left 50 box jumps out of this

A circuit that consisted of the following :

25 assisted pullups
50 ( yes these are fifty reps !! ) dead lift 50KG
50 V ups ( suspended situps )
50 pressups
50 squat clean and jerk to overhead 30KG
25 assisted pullups

You've inspired me to add some conditioning in:

5 rounds of

10 Bicep Curls
12 Tricep Extensions
5 Single Leg Box Jumps

Should do for 6 months.

good work !

[iRaise]

Just realised

i left 50 box jumps out of this

A circuit that consisted of the following :

25 assisted pullups
50 ( yes these are fifty reps !! ) dead lift 50KG
50 V ups ( suspended situps )
50 pressups
50 squat clean and jerk to overhead 30KG
25 assisted pullups

You've inspired me to add some conditioning in:

5 rounds of

10 Bicep Curls
12 Tricep Extensions
5 Single Leg Box Jumps

Should do for 6 months.

good work !

Wouldn't want to be too conditioned now would we

[iRaise]

Diet wise,

13lbs down since the stat of June so about 4 weeks ish. Been fairly straight forward. Hunger obviously been there but visibly much leaner now, still not 'shredded' but we will go a few more weeks yet.

Currently sitting at 88.2kg and down from 94.8kg I think the start was.

[the sicilian]

Just realised

i left 50 box jumps out of this

A circuit that consisted of the following :

25 assisted pullups
50 ( yes these are fifty reps !! ) dead lift 50KG
50 V ups ( suspended situps )
50 pressups
50 squat clean and jerk to overhead 30KG
25 assisted pullups

You've inspired me to add some conditioning in:

5 rounds of

10 Bicep Curls
12 Tricep Extensions
5 Single Leg Box Jumps

Should do for 6 months.

good work !

Wouldn't want to be too conditioned now would we

lol... nope wanna be strong like Bull !

[iRaise]

Just realised

i left 50 box jumps out of this

A circuit that consisted of the following :

25 assisted pullups
50 ( yes these are fifty reps !! ) dead lift 50KG
50 V ups ( suspended situps )
50 pressups
50 squat clean and jerk to overhead 30KG
25 assisted pullups

You've inspired me to add some conditioning in:

5 rounds of

10 Bicep Curls
12 Tricep Extensions
5 Single Leg Box Jumps

Should do for 6 months.

good work !

Wouldn't want to be too conditioned now would we

lol... nope wanna be strong like Bull !

That would be nice too!

[the sicilian]

Mr Evil has started something now.... my interest in PB's has been piqued.. tonight was strength session and spin class.. usually i do the strength first then spin but thanks to an impromptu power nap this was reversed..

part of the strength session are deadlifts so after a warm up of 60kg we had 2  x 10 100KG  and 1 x 6 120kg.. we loaded up to 150 Kg... i repped out 1 pretty easily but could not repeat.. rested tried twice more but my grip wouldnt hold ... i suppose i can say this was at the end of a tough session but i think we are pretty much top of the range.. happy to take 150 off the ground for a good rep

apart from the squats i may move away from big weights and back into the conditioning.. i fear injury and moving big numbers is not what im particulary aiming for .. but nice to know now and again even for ego's sake lol

[iRaise]

Mr Evil has started something now.... my interest in PB's has been piqued.. tonight was strength session and spin class.. usually i do the strength first then spin but thanks to an impromptu power nap this was reversed..

part of the strength session are deadlifts so after a warm up of 60kg we had 2  x 10 100KG  and 1 x 6 120kg.. we loaded up to 150 Kg... i repped out 1 pretty easily but could not repeat.. rested tried twice more but my grip wouldnt hold ... i suppose i can say this was at the end of a tough session but i think we are pretty much top of the range.. happy to take 150 off the ground for a good rep

apart from the squats i may move away from big weights and back into the conditioning.. i fear injury and moving big numbers is not what im particulary aiming for .. but nice to know now and again even for ego's sake lol

Definitely a big difference between conditioning type training and strength, at least when you're in the 1-3 rep range. I think a lot is neurological to start with (i.e. get your brain using all the muscle mass you have) as well as thing like DL and Squat just having a heavier load in your hands and on your back.

Can always use an over warm up type training, so as your warm up go up in 1-3 reps, peak at say 90% of your 'true' 1RM and then move back down to 3x12 or whatever the actual training volume is. I am a huge fan of this, as you sneak in some strength work without 'focusing' on it too much.

[EvilPie]

Mr Evil has started something now.... my interest in PB's has been piqued.. tonight was strength session and spin class.. usually i do the strength first then spin but thanks to an impromptu power nap this was reversed..

part of the strength session are deadlifts so after a warm up of 60kg we had 2  x 10 100KG  and 1 x 6 120kg.. we loaded up to 150 Kg... i repped out 1 pretty easily but could not repeat.. rested tried twice more but my grip wouldnt hold ... i suppose i can say this was at the end of a tough session but i think we are pretty much top of the range.. happy to take 150 off the ground for a good rep

apart from the squats i may move away from big weights and back into the conditioning.. i fear injury and moving big numbers is not what im particulary aiming for .. but nice to know now and again even for ego's sake lol

Definitely a big difference between conditioning type training and strength, at least when you're in the 1-3 rep range. I think a lot is neurological to start with (i.e. get your brain using all the muscle mass you have) as well as thing like DL and Squat just having a heavier load in your hands and on your back.

Can always use an over warm up type training, so as your warm up go up in 1-3 reps, peak at say 90% of your 'true' 1RM and then move back down to 3x12 or whatever the actual training volume is. I am a huge fan of this, as you sneak in some strength work without 'focusing' on it too much.

I didn't realise how different it was until I started doing singles, doubles and triples on the bench. When you're body is conditioned for doing 10 reps at 100kg if you add 5kg it's hard to even get that first one out. It takes while of working in that low rep range to start to see the numbers increase but it's fun when it happens.

I think it would be worth putting some explosive singles, doubles or triples in to your warm up. They can be difficult when the weight is very light but they'll prep you for heavier singles if you want to try them. My bench warm up I won't do more than triples once I've got 60kg on the bar and it seems to work really well. Feels strange doing 3 at 60kg, 2 at 80kg and 1 at 100kg then going to working weight of 110kg for 5. You have to remember though it's just warming up and preparing your central nervous system for the work its about to do.