Blonde will make you STRONG

[EvilPie]

One week after I tweaked my back and thankfully it doesn't seem anything major at all.

First couple of days it really hurt but I've done lots of stretching, had two bouts of physio and now it seems almost fully recovered.

Did a few deadlifts last night but only up to 90kg for 4 x 4. Felt pretty good and certainly could have gone a touch heavier but not worth it.

Moved on to 3 x 5 OHP at 60kg then got 8 out on the AMRAP meaning I'm now at 80% so due to either test or de-load next week. Feel like progress has been really good on these so want to push them quite hard and maybe eventually get a 100kg 1RM.

Might try a 1RM next week to see if 80kg is there and that will give me a new number to work on for starting back at 70%

[iRaise]

One week after I tweaked my back and thankfully it doesn't seem anything major at all.

First couple of days it really hurt but I've done lots of stretching, had two bouts of physio and now it seems almost fully recovered.

Did a few deadlifts last night but only up to 90kg for 4 x 4. Felt pretty good and certainly could have gone a touch heavier but not worth it.

Moved on to 3 x 5 OHP at 60kg then got 8 out on the AMRAP meaning I'm now at 80% so due to either test or de-load next week. Feel like progress has been really good on these so want to push them quite hard and maybe eventually get a 100kg 1RM.

Might try a 1RM next week to see if 80kg is there and that will give me a new number to work on for starting back at 70%

Big OHP numbers, really want to hit an 80kg OHP sometime this year. Confident, although if I do get to mourned the 80kg mark I am slightly less so.

[EvilPie]

One week after I tweaked my back and thankfully it doesn't seem anything major at all.

First couple of days it really hurt but I've done lots of stretching, had two bouts of physio and now it seems almost fully recovered.

Did a few deadlifts last night but only up to 90kg for 4 x 4. Felt pretty good and certainly could have gone a touch heavier but not worth it.

Moved on to 3 x 5 OHP at 60kg then got 8 out on the AMRAP meaning I'm now at 80% so due to either test or de-load next week. Feel like progress has been really good on these so want to push them quite hard and maybe eventually get a 100kg 1RM.

Might try a 1RM next week to see if 80kg is there and that will give me a new number to work on for starting back at 70%

Big OHP numbers, really want to hit an 80kg OHP sometime this year. Confident, although if I do get to mourned the 80kg mark I am slightly less so.

A bodyweight strict OHP has a pretty good ring to it.

I was checking back through the thread last night and it's not long ago you were doing sets of 5 at 65kg so yeah it seems as though 80kg should be attainable.

Do you want to drop as low as 80kg? I imagine you're not far off that now?

[EvilPie]

Another really good bench day today

5 x 5 on the programme at 75% of 1RM but I went a bit heavier and did 105, 107.5, 110, 110, 107.5kg

Followed up with 3 x 3 at 125 with the slingshot which felt good but moved a touch slower than I had hoped.

When I hit my 145kg PR I did 5 x 5 at 110kg so slightly heavier but they weren't paused so today was definitely harder work. Also only did 3 x 3 at 120kg with the slingshot back then so a good improvement there.

Did some band work afterwards going up to 80kg plus the bands then finished off with some biceps and triceps.

Feeling really positive now with bench and I really want a new PR in a few weeks.

[Marky147]

Absolute lunacy going on ITT!

I'm about the same strength wise as I have been the last month or two, and weight was 207.4 yesterday before I trained.

My Saturday has been somewhat more sedate than yours, Matt.

Had two hot cross buns and a protein smoothie for breakfast.

Some chicken satay skewers out of the packet and a protein shake for lunch. Accompanied by an easter biscuit, some buttons and a crunchie.

Tesco finest caramelised onion burgers & sweet potato chips for dinner.

No doubt throw some more snacks about, and wallop some popcorn when the UFC is on later!

[iRaise]

One week after I tweaked my back and thankfully it doesn't seem anything major at all.

First couple of days it really hurt but I've done lots of stretching, had two bouts of physio and now it seems almost fully recovered.

Did a few deadlifts last night but only up to 90kg for 4 x 4. Felt pretty good and certainly could have gone a touch heavier but not worth it.

Moved on to 3 x 5 OHP at 60kg then got 8 out on the AMRAP meaning I'm now at 80% so due to either test or de-load next week. Feel like progress has been really good on these so want to push them quite hard and maybe eventually get a 100kg 1RM.

Might try a 1RM next week to see if 80kg is there and that will give me a new number to work on for starting back at 70%

Big OHP numbers, really want to hit an 80kg OHP sometime this year. Confident, although if I do get to mourned the 80kg mark I am slightly less so.

A bodyweight strict OHP has a pretty good ring to it.

I was checking back through the thread last night and it's not long ago you were doing sets of 5 at 65kg so yeah it seems as though 80kg should be attainable.

Do you want to drop as low as 80kg? I imagine you're not far off that now?

I need a strict weigh in, I keep randomly doing it so it fluctuates between 86.5-88. I am starting to lean out nicely, so although I dont think I will get to 80, there is some KG still in there.

I got 65 for 5/4/3 this week. If I can maintain 65kg OHP for the next few weeks will be happy as I will be getting incrementally lighter.

[EvilPie]

Absolute lunacy going on ITT!

I'm about the same strength wise as I have been the last month or two, and weight was 207.4 yesterday before I trained.

My Saturday has been somewhat more sedate than yours, Matt.

Had two hot cross buns and a protein smoothie for breakfast.

Some chicken satay skewers out of the packet and a protein shake for lunch. Accompanied by an easter biscuit, some buttons and a crunchie.

Tesco finest caramelised onion burgers & sweet potato chips for dinner.

No doubt throw some more snacks about, and wallop some popcorn when the UFC is on later!

That sounds like an incredible day of eating mate. Nothing ridiculously unhealthy and a few extra calories are never a problem when you're doing so well.

I've eaten quite a lot today but I always do on Saturday as it's a big training day so need plenty of calories. Still had a bit less than normal to try to keep the overall calories down and keep losing a bit of weight.

Are the chicken skewers the musclefood ones? I've been having a lot of them recently as they're so quick to cook with a few onions and peppers for a tasty and healthy meal.

[Marky147]

Absolute lunacy going on ITT!

I'm about the same strength wise as I have been the last month or two, and weight was 207.4 yesterday before I trained.

My Saturday has been somewhat more sedate than yours, Matt.

Had two hot cross buns and a protein smoothie for breakfast.

Some chicken satay skewers out of the packet and a protein shake for lunch. Accompanied by an easter biscuit, some buttons and a crunchie.

Tesco finest caramelised onion burgers & sweet potato chips for dinner.

No doubt throw some more snacks about, and wallop some popcorn when the UFC is on later!

That sounds like an incredible day of eating mate. Nothing ridiculously unhealthy and a few extra calories are never a problem when you're doing so well.

I've eaten quite a lot today but I always do on Saturday as it's a big training day so need plenty of calories. Still had a bit less than normal to try to keep the overall calories down and keep losing a bit of weight.

Are the chicken skewers the musclefood ones? I've been having a lot of them recently as they're so quick to cook with a few onions and peppers for a tasty and healthy meal.

It's just picky eating, but I've avoided anything really dense like pizzas and ice cream.

I've not had haagen daz for over 2 months now, and there has been a tub of it in the freezer since March.

Once I get to 205, that's 5 stone done, and then when I get under 200 I'll be happy until after the summer hols.

I'd imagine I'll prob lose 1/2 a stone in Vegas, as I don't pick like I do when I'm sat in the office all day.

I've got 6 weeks left with my trainer, and then I'm going to have to try talking my brother into upping his training, and going with him when I get back.

I wish they were the musclefood ones, which are great. These are just some packet mini skewers from supermarket. They're ~200cals and 28g protein per packet.

Think I might try loading up the freezer with musclefood stuff when I get back, and have some space in the freezer to put things.

[iRaise]

@Mark didn't realise you lost so much! Thats such a huge effort, can't believe I missed that!

Weighed in at 187lbs or 85kg depending on what you use. Really pleased with that, as that was post breakfast but no fluids to a more accurate representation of what I am. I would have done it before but forgot and was hungry.

I still think there is 2-3kg in there minimum. I am enjoying the walking (the sun helps) and although hungry at times, haven't struggled too much with the KCAL drop.

The testing point will always be when my training starts to suffer. I really don't like to go too long there as it always frustrates me and I enjoy it less and less. But I am a bit more open minded in my approach this time, and some of the top stuff (mostly my pressing) I am happy to maintain or gain a rep every few weeks. The squats are getting hard too, its 3x5 122.5 a week tomorrow.

I built up to 3x5 on rack pulls, peaked at 210 so I am going to switch that to rack rows instead now. I am also taking the volume DLs out and putting pauses in for a little bit. When I struggle to add weigh in on the 3x5s I will pull back and add some more volume in there too.

[Marky147]

I was 255 when I first got the MFP account in Nov 2015, but didn't start going to the gym properly until after Xmas, and when I weighed myself Jan 2016, I was 275lbs

[iRaise]

Decent day today (wrote my days out wrong, so repeated the squats from last week)

3x5 Squats 120 (felt like there was a 6th on every set)
4x8 Lunges 60kg (didn't feel as good as last time)
3x8 DB Press 40kg (actually felt quite strong but each rep was tough at the end)
4x10 LPD (one of those days where every rep I feel it in the lats. Probably had about 4/5 of those days in my life)
3x8e Cable OAR (really nice contraction with this one)
4x12 Cable Flye

[EvilPie]

Decent day today (wrote my days out wrong, so repeated the squats from last week)

3x5 Squats 120 (felt like there was a 6th on every set)
4x8 Lunges 60kg (didn't feel as good as last time)
3x8 DB Press 40kg (actually felt quite strong but each rep was tough at the end)
4x10 LPD (one of those days where every rep I feel it in the lats. Probably had about 4/5 of those days in my life)
3x8e Cable OAR (really nice contraction with this one)
4x12 Cable Flye

Getting some volume in there mate.

So when we meeting up?

[iRaise]

Decent day today (wrote my days out wrong, so repeated the squats from last week)

3x5 Squats 120 (felt like there was a 6th on every set)
4x8 Lunges 60kg (didn't feel as good as last time)
3x8 DB Press 40kg (actually felt quite strong but each rep was tough at the end)
4x10 LPD (one of those days where every rep I feel it in the lats. Probably had about 4/5 of those days in my life)
3x8e Cable OAR (really nice contraction with this one)
4x12 Cable Flye

Getting some volume in there mate.

So when we meeting up?

Next two weekends are out, first weekend of June could work, Saturday or Sunday?

[muckthenuts]

Decent day today (wrote my days out wrong, so repeated the squats from last week)

3x5 Squats 120 (felt like there was a 6th on every set)
4x8 Lunges 60kg (didn't feel as good as last time)
3x8 DB Press 40kg (actually felt quite strong but each rep was tough at the end)
4x10 LPD (one of those days where every rep I feel it in the lats. Probably had about 4/5 of those days in my life)
3x8e Cable OAR (really nice contraction with this one)
4x12 Cable Flye

Very impressive stuff. Heavy lunges after squats sounds like hell.

How long does a session like that take you? I struggle to spend more than 45mins in the gym before I'm hating life.

[iRaise]

Decent day today (wrote my days out wrong, so repeated the squats from last week)

3x5 Squats 120 (felt like there was a 6th on every set)
4x8 Lunges 60kg (didn't feel as good as last time)
3x8 DB Press 40kg (actually felt quite strong but each rep was tough at the end)
4x10 LPD (one of those days where every rep I feel it in the lats. Probably had about 4/5 of those days in my life)
3x8e Cable OAR (really nice contraction with this one)
4x12 Cable Flye

Very impressive stuff. Heavy lunges after squats sounds like hell.

How long does a session like that take you? I struggle to spend more than 45mins in the gym before I'm hating life.

It's tough but I try to do that with every movement.

Heavy press then volume press
Heavy pull then volume pull
Heavy DLs them volume squats

Erm most sessions take about an hour. I do about 15 mins movement before hand then 15 mins arms/calves/handstand/random stuff after. So in the gym for 1:30-1:40. Its a huge part of my week though, I live for it.

When my motivation goes a little lower (like now when the sun is out) I take out the stuff at the end, drop some volume in the sessions so take out a movement, and walk outside instead.