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Author Topic: Blonde will make you STRONG  (Read 530740 times)
iRaise
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« Reply #3600 on: September 29, 2020, 02:54:53 PM »

Updates my end have been poor but good progression all round. Main stuff

Squats 3x6 100kg, 2x12-15 80kg
RDL 3x8 130kg, 2x12-15 100kg
DL 3x5 160kg, 2x12-15 150kg
DB press 3x8-10 36kg
OAR 3x8 42kg
OHP 3x6 50kg
Bench 3x6 80kg

Some really nice improvement post lockdown. Finding the higher rep range stuff much easier, and easier to get to failure or at least close to)

Its starting to get quite taxing so pretty much 4 sessions a week now and just miss the 5th which was just an BW/Arms/Cardio type thing. But all good with that. Trying to keep the walking up, made much harder when the weather is awful. Little slack with food but weighing in around 84kg so not worried to much. As I type that sentence it seems such an oxymoron, but a little slack for me should be more appropriate.
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EvilPie
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« Reply #3601 on: September 29, 2020, 04:05:02 PM »

Seeing your numbers makes me want to go back to the more strength based stuff.....

That dead lift is looking really good and squat seems to be getting almost back to where you were pre head-f**k. Got to be really happy with those numbers.

In what way is your nutrition 'slack'? Low on calories or just not eating the right stuff?


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Motivational speeches at their best:

"Because thats what living is, the 6 inches in front of your face......" - Patrick Leonard - 10th May 2015
iRaise
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« Reply #3602 on: September 29, 2020, 04:34:19 PM »

Seeing your numbers makes me want to go back to the more strength based stuff.....

That dead lift is looking really good and squat seems to be getting almost back to where you were pre head-f**k. Got to be really happy with those numbers.

In what way is your nutrition 'slack'? Low on calories or just not eating the right stuff?




Did become a full kit wanker for the squats with shoes and the belt.

Food side, literally just cake everyday. Its not major major, probably 2500-3000 cals a week. Actively looking to add a few more cals in though as the numbers are progressing nicely. But I am overdoing it somewhat, but there is just so many good cakes in the world I need to get through first.
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EvilPie
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« Reply #3603 on: October 04, 2020, 12:01:49 AM »

Big bench day today feeling pretty much back to full strength.

120kg for 6 reps is pretty close to a PR. I've managed 122.5 for 6 before and also done 8 reps at 120 but this is still very much in the ball park.

Rep 6 was slow but no danger of missing although I doubt I'd have had another rep there.

It feels great to be moving some reasonable weights again after the lay off. Hopefully I can keep up the momentum and maybe have a shot at 3 plates when we get back to singles.

Avoiding deadlift and squats seem to be working well for me. 9 weeks now without any major injuries. By major I mean something that forces me to miss a session.

I think that's 7 weeks of 5 sessions per week under my belt. Happy times.
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Motivational speeches at their best:

"Because thats what living is, the 6 inches in front of your face......" - Patrick Leonard - 10th May 2015
the sicilian
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« Reply #3604 on: October 04, 2020, 12:42:53 AM »

Good going Mr Evil

Ive stayed away from significant weigh since the knee.. can still feel it but doesnt prevent me from doing anything..8 weeks tmmr since ground zero..dont think its ever taken me this long to get over an injury.
PT has me on a semi bodybuilding aesthetic plan at the moment.. lot of dumbell work slow and controlled sets etc.. alongside usual style crossfit wods although they seem to be shorter high intensity stuff.. i am sneaking in a few extra ones though ooops..

Apparently we are trying to cut body fat and a bit of leaning up although im sure my arms have got bigger .. oooer missus
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EvilPie
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« Reply #3605 on: October 05, 2020, 03:40:33 PM »

Good going Mr Evil

Ive stayed away from significant weigh since the knee.. can still feel it but doesnt prevent me from doing anything..8 weeks tmmr since ground zero..dont think its ever taken me this long to get over an injury.
PT has me on a semi bodybuilding aesthetic plan at the moment.. lot of dumbell work slow and controlled sets etc.. alongside usual style crossfit wods although they seem to be shorter high intensity stuff.. i am sneaking in a few extra ones though ooops..

Apparently we are trying to cut body fat and a bit of leaning up although im sure my arms have got bigger .. oooer missus

That 8 weeks has flown by.

Sounds very similar to my current routine minus all the crossfit stuff of course and it doesn't surprise me that you're growing.....

I've added 1/2 an inch to each arm since I started this new routine and the same to my forearms and chest. Pretty much grown everywhere other than my waist which is fantastic.

As much as I enjoy strength based stuff it's s**t if your main goal is just to look jacked.
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Motivational speeches at their best:

"Because thats what living is, the 6 inches in front of your face......" - Patrick Leonard - 10th May 2015
the sicilian
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« Reply #3606 on: October 05, 2020, 04:05:47 PM »

Good going Mr Evil

Ive stayed away from significant weigh since the knee.. can still feel it but doesnt prevent me from doing anything..8 weeks tmmr since ground zero..dont think its ever taken me this long to get over an injury.
PT has me on a semi bodybuilding aesthetic plan at the moment.. lot of dumbell work slow and controlled sets etc.. alongside usual style crossfit wods although they seem to be shorter high intensity stuff.. i am sneaking in a few extra ones though ooops..

Apparently we are trying to cut body fat and a bit of leaning up although im sure my arms have got bigger .. oooer missus

That 8 weeks has flown by.

Sounds very similar to my current routine minus all the crossfit stuff of course and it doesn't surprise me that you're growing.....

I've added 1/2 an inch to each arm since I started this new routine and the same to my forearms and chest. Pretty much grown everywhere other than my waist which is fantastic.

As much as I enjoy strength based stuff it's s**t if your main goal is just to look jacked.


Yeah we seem to be doing an 8 week course following Marcus Filly whose a crosfitter who kind of mashes it up with functional body building.. I am feeling good though lol just dont want to get any bigger looool.. ironic i want the opposite of what most people who go to the gym want.
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Marky147
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« Reply #3607 on: October 05, 2020, 11:53:16 PM »

Went twice last week, then trainer went on a long weekend to Amsterdam, and he's not allowed back in the gym for a couple weeks.

Might have to play with the machines on my jack for a couple weeks, or see if I can get someone from behind the counter to play carer Grin
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« Reply #3608 on: October 06, 2020, 07:06:22 PM »


18th Aug 2020 28kg x 10, 32kg x 10, 34kg x 10

25th Aug 2020 32kg x 10, 36kg x 10, 36kg x 10

1st Sept 2020 36kg x 10, 40kg x 10, 40kg x 10

8th Sept 2020 38kg x 10, 42kg x 10, 36kg x 8

15th Sept 2020 36kg x 10, 44kg x 10, 38kg x 10

22nd Sept 2020 46kg x 10, 38kg x 10, 38kg x 10

29th Sept 2020 42kg x 5, 48kg x 10, 42kg x 8

6th Oct 2020 44kg x 4, 50kg x 8, 44kg x 10, 38kg x 12

So that's the 50s sorted out quite a bit sooner than expected. Didn't get the 10 but I wanted good form so stopped when they slowed down.

44kg for 10 was very close to a max and 38kg for 12 was an all out finisher to failure. Obviously it's a lot safer to push to 100% on the lighter weights so it worked out quite nicely doing the top set and a couple of back downs.

Not sure what will be next. I can't see any reason to stop doing dumbbells now I've hit my goal but from now on I'm just going to consolidate the 50s rather than try to push for 54s which is the next step up.

If progression stays the same then 54s may be feasible but I'd want 50s to feel reasonably easy before trying. When I say easy I mean getting in to position and doing the first few reps. It'll never be 'easy' to knock out 10+ reps.....

It's definitely getting to the stage where any weakness in the wrist, forearms, elbows etc. could cause injury so time to be sensible and focus on stability before going up.

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Motivational speeches at their best:

"Because thats what living is, the 6 inches in front of your face......" - Patrick Leonard - 10th May 2015
the sicilian
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« Reply #3609 on: October 06, 2020, 10:10:00 PM »

Quick recommend on the training earphones front..just got the latest version of the beats wireless hook over the ears bud.

Sit nice and solid and the buds fit nice and deep cancelling a lot of outside noise..Nice clear deep sounds... the best ones yet.. these things are never coming out of your ears
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Marky147
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« Reply #3610 on: October 06, 2020, 11:37:08 PM »

Nice one, Matt!

I got some beats for the gym, but have never used them as I always have my PT there, lol.
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iRaise
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« Reply #3611 on: October 10, 2020, 12:55:39 PM »

Quick recommend on the training earphones front..just got the latest version of the beats wireless hook over the ears bud.

Sit nice and solid and the buds fit nice and deep cancelling a lot of outside noise..Nice clear deep sounds... the best ones yet.. these things are never coming out of your ears

Have the latest AirPods love the sound quality but they fall out all the time, it so frustrating. One day a DB is gonna fall on them.
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iRaise
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« Reply #3612 on: October 10, 2020, 12:57:12 PM »

Another nice week

3x7 100kg Squats
3x6 85kg Bench
3x8 50kg OHP
3x5 170kg DL

Pressing still behind where I want, but not too worried yet. If I can get 95kg for 6 on the tech pre xmas and 60kg for 6 OHP will be really pleased and getting to the lifetime PB mark.
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EvilPie
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« Reply #3613 on: October 11, 2020, 08:25:08 PM »

Another nice week

3x7 100kg Squats
3x6 85kg Bench
3x8 50kg OHP
3x5 170kg DL

Pressing still behind where I want, but not too worried yet. If I can get 95kg for 6 on the tech pre xmas and 60kg for 6 OHP will be really pleased and getting to the lifetime PB mark.

Cracking numbers mate especially the deadlift.

Great to see you back to squatting again as well. Is the CNS pretty much sorted on those now?

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Motivational speeches at their best:

"Because thats what living is, the 6 inches in front of your face......" - Patrick Leonard - 10th May 2015
EvilPie
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« Reply #3614 on: October 11, 2020, 08:45:46 PM »

Bench was a bit tough yesterday.

Felt really strong but the shoulder was a little bit niggly so stopped at 120kg for my 4 reps. Target was 125kg so not terrible and I think I'd have got it if it wasn't for the shoulder. Not worth the risk just for an extra 5kg so I'm pleased I stopped.

Dropped down to 100kg for volume and got a set of 12 at that which was really good. Guessing dumbbells are helping with the volume stuff a lot but possible at the expense of 1RM stuff.

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Motivational speeches at their best:

"Because thats what living is, the 6 inches in front of your face......" - Patrick Leonard - 10th May 2015
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