Blonde will make you STRONG

[Marky147]

Had a full body yesterday as my last session before our month off.

Weighed in today, and was 216, so have actually lost a couple lbs in the last month or so.

Booked in for 3rd December, providing we get the go ahead, and want to try getting a solid 3 weeks in before another month off.

Have got some Bowflex dumbbells in my room, and having resisted the temptation of chucking them on ebay for a grand last lockdown, will break those out once my training area in the bedroom has been cleared.

[iRaise]

How are

@marky
@Dean
@Harvey getting on?

Some nice numbers to finish the week, 2x10 Squats at a 100 which I think is a lifetime PB. DLs 2x3 180, kinda annoying because I thought I would get 5 on one of the sets, which would have been a lifetime PB. Back home for a few weeks whilst we change flat (lockdown depending) and the bars are so poor at the Pure here, so maybe it was that but there wasn't a 4th on any set. I wanted to peak at 180 for then start to drop back down and just tighten up the movement with pauses and speed reps mixed in with 8+ sets.

OHP was 55 for , so hoping to move to the 60. Bench 3x8s at 87.5. I think if I got that at 90 that would also be a lifetime PB.

So mental to think A) I can do lifetime PBs post haemorrhage B) do them just after 2 years and C) do them after a 4 month break due to lockdown. Kinda wipes out any nerves for this upcoming lockdown, but the frustration is still there. Really zoning in on multiple 200 on the DL now, and multiple 140s on the squat. Both are still a long way away, but feel a lot more realistic than this time last year.

Savage work, Harvey, great stuff!

Appreciate it, will try and see what I can get today. Feel incredibly drained training for 6 days in a row, but just can't miss today.

[iRaise]

So mental to think A) I can do lifetime PBs post haemorrhage B) do them just after 2 years and C) do them after a 4 month break due to lockdown. Kinda wipes out any nerves for this upcoming lockdown, but the frustration is still there. Really zoning in on multiple 200 on the DL now, and multiple 140s on the squat. Both are still a long way away, but feel a lot more realistic than this time last year.

I was saying this to my mate on Saturday when he was really p**sed off about the pending lockdown.

4 weeks off is nothing. The last one we both missed nearly 5 months but then within 11 weeks we both hit 8RM PBs and were well on the way to 1RM PBs if we hadn't had the spotting police on our tails......

I think the break can do you a lot of good. Keeps things fresh that's for sure.

Awesome work with the squats and DLs mate. 140/200 not far off at all when we get back

I really think its gonna be 3 months with a break at xmas to get us all spending. Really hope I am wrong, wouldn't mind 4 weeks off tbh, 12 is a different story. I do think a few weeks break would be really helpful, then maybe some runs in to just build the engine.

120 felt really really hard, likewise with 180 on DLs last week. But it does feel visible at least.

[BangBang]

Breakfast - Was out of porridge and Huel so I had rice and 3 eggs with spinach
Supps - Creatine
Pre-workout: Dorians Blood & Guts

Sad day today, last day at the gym for at least a month so again did compounds. I went heavy on Monday so couldn’t go as heavy today.

Went up to 140kg on Squats only got 5 reps on 2 sets

140kg on bench but got 9 reps

Went up to 90KG on OHP did 8 reps could have gone higher but did lots of accessory work after because I knew this was the last session in a while.

No deadlift but did 7 sets of x5 pull ups. 5 sets of x20 dips

Did a huge amount on back because I didn’t go for deadlift
Box jumps followed by farmers walk with the 36kg dbs
Sled not sure the weight but wasn’t heavy at all. battle ropes and the punch bag, more for the benefit of the hotties that were in the gym today.

Overall happy with the session I think some time off will do me some good. I’ve signed up to Mindfit yoga for the month and have a few degenerates that want to meet in Gedling park for a run each morning.

@marky Great work pal, love full body too. Sell the dumbbells if you can get a grand for them 😂 my gym is still charging me this month and have assured me that if it’s extended they will either cancel my dd or refund me. But like Harvey said I think 4 weeks will be more like 8

@Matt great work with the incline, I only do dumbbell incline but am going to start Olympic bar incline when we get back in the gyms again. Please post a picture of the rack once it’s made, would love to see it

@harvey my experience with lockdown break was very similar to Matts, didn’t take long to get back into the swing of things. I think it helped that I followed the NFL plan to the letter I didn’t sway from it at all including the eating times and the rest and rehab stuff prescribed

@dean are you back to full strength yet? It’s been at least a week 😂

On a serious note. If any of you are struggling during lockdown or need someone to vent to, feel free to drop me a line.

[Marky147]

I've been quarantined since 2011, other than a trip to Vegas every summer, so did the first lockdown as 'vulnerable person' standing on my head. I could have probably done the rest of the year, with no bother mentally, physically would have been another matter.

I think they only went stupid expensive about a month into the first lockdown, I only looked as my brother wanted to buy mine having not been able to find any elsewhere for obvious reasons

I kept them as I obviously need them if I'm not allowed out to play anytime soon.

I don't have to pay at my gym, as my PT pays subs and I just pay him directly for training. I know how annoying it can be with people paying in dribs and drabs, so always pay him for 2-3months at a time. That way he doesn't get paid in one hand, then spend it at Nandos on the way home

At least I've got 6 weeks paid up when they do open, so won't have to cough up a chunk right after xmas.

[BangBang]

Breakfast - Was out of porridge and Huel so I had rice and 3 eggs with spinach
Supps - Creatine
Pre-workout: Dorians Blood & Guts

Sad day today, last day at the gym for at least a month so again did compounds. I went heavy on Monday so couldn’t go as heavy today.

Went up to 140kg on Squats only got 5 reps on 2 sets

140kg on bench but got 9 reps

Went up to 90KG on OHP did 8 reps could have gone higher but did lots of accessory work after because I knew this was the last session in a while.

No deadlift but did 7 sets of x5 pull ups. 5 sets of x20 dips

Did a huge amount on back because I didn’t go for deadlift
Box jumps followed by farmers walk with the 36kg dbs
Sled not sure the weight but wasn’t heavy at all. battle ropes and the punch bag, more for the benefit of the hotties that were in the gym today.

Overall happy with the session I think some time off will do me some good. I’ve signed up to Mindfit yoga for the month and have a few degenerates that want to meet in Gedling park for a run each morning.

@marky Great work pal, love full body too. Sell the dumbbells if you can get a grand for them 😂 my gym is still charging me this month and have assured me that if it’s extended they will either cancel my dd or refund me. But like Harvey said I think 4 weeks will be more like 8

@Matt great work with the incline, I only do dumbbell incline but am going to start Olympic bar incline when we get back in the gyms again. Please post a picture of the rack once it’s made, would love to see it

@harvey my experience with lockdown break was very similar to Matts, didn’t take long to get back into the swing of things. I think it helped that I followed the NFL plan to the letter I didn’t sway from it at all including the eating times and the rest and rehab stuff prescribed

@dean are you back to full strength yet? It’s been at least a week 😂

On a serious note. If any of you are struggling during lockdown or need someone to vent to, feel free to drop me a line.

9 reps of 135kg not 140kg (bench)

[Ledders]

Went hard for some PBs this week.

On bench did 80kg (my bodyweight) for a single. Was going for a double and the first rep felt ok if a bit grindy. The second rep hardly left my chest and barely got it to the safeties!

Then a 110kg squat triple on Tuesday which I'm pleased with as I haven't been squatting much at all. Lots more in there with better form and focus.

Hopefully only a month but think it's odds on it's 2021 the next time we're allowed into a gym

[BangBang]

Went hard for some PBs this week.

On bench did 80kg (my bodyweight) for a single. Was going for a double and the first rep felt ok if a bit grindy. The second rep hardly left my chest and barely got it to the safeties!

Then a 110kg squat triple on Tuesday which I'm pleased with as I haven't been squatting much at all. Lots more in there with better form and focus.

Hopefully only a month but think it's odds on it's 2021 the next time we're allowed into a gym

Good going Ledders. How’s your hand?

Your squat seems really good? Strong legs from football?

Out of interest how are you reaching 80kg on your bench? Reps going up? Rest between sets? And do you have a spotter?

Yes I think 2021 too.. So annoyed I think gyms and sports centres etc are the solution not the problem.

[EvilPie]

Went hard for some PBs this week.

On bench did 80kg (my bodyweight) for a single. Was going for a double and the first rep felt ok if a bit grindy. The second rep hardly left my chest and barely got it to the safeties!

Then a 110kg squat triple on Tuesday which I'm pleased with as I haven't been squatting much at all. Lots more in there with better form and focus.

Hopefully only a month but think it's odds on it's 2021 the next time we're allowed into a gym

Always good to go for some PBs immediately before an enforced rest.

Have you got any plans through lockdown to maintain your training? 100 press ups a day will really pay off on your bench when you back to it in however many weeks that may be.

[Ledders]

@BangBang my hand is 90% better now thanks. I've had a theory for a couple of years now - I grew up halfway up a hill so my legs know nothing different than schlepping around and I'm naturally slightly lower-body dominant

I don't have a spotter, I'm normally conservative with my efforts. I've been taking longer rests recently which has helped a lot. Timing 2+ mins on my phone when weights get high rather than guesstimating.

@EvilPie Not really - mostly running and some HIIT stuff with no equipment. Will be focussing on eating as clean as possible and getting good macros whilst being mostly veggie at home (I know!)

100 pushups/day is a good idea and completely do-able, I'll get on that from tomorrow.

[EvilPie]

Had a dodgy start with my home made rack. I ordered loads of bits and assembled it ready for a session on Thursday but it was clear straight away it wasn't going to be strong enough.

I ordered a few more bits yesterday, tinkered a bit in the afternoon then ordered what I'm hoping is the final few parts ready for full assembly.

Training partner came round today to help get the new floor protection in place and I'm going to finish the rack tomorrow ready for using on Monday

It's been an evolving piece of kit, even now I'm having new ideas to make little improvements.....

I'll try to post some pics when it's finished if I can figure out how to.....

[EvilPie]

We're looking in to a new training regime for the next few weeks to work around the kit we have.

I think it's going to be hugely bench and squat focussed so it'll be an interesting training block. There's talk of sticking to squatting every day but also bench almost every day as well other than Friday to have a little break before full chest session on Saturday

Got to make sure I keep up my shoulder and back work as I've done really well with those recently. Reverse pec deck and side laterals seem to have fixed my ongoing shoulder issue so I really need to replace those regularly to maintain the balance I've built up in the last 3 months.

Excited to see how the next few weeks goes.

[Marky147]

Sounds like a solid plan/routine in the making, so I'm sure it'll be opening time before you know it!

[BangBang]

Had a dodgy start with my home made rack. I ordered loads of bits and assembled it ready for a session on Thursday but it was clear straight away it wasn't going to be strong enough.

I ordered a few more bits yesterday, tinkered a bit in the afternoon then ordered what I'm hoping is the final few parts ready for full assembly.

Training partner came round today to help get the new floor protection in place and I'm going to finish the rack tomorrow ready for using on Monday

It's been an evolving piece of kit, even now I'm having new ideas to make little improvements.....

I'll try to post some pics when it's finished if I can figure out how to.....

Really looking forward to seeing this... Great that you have the skills to make something like this. As @marky said too, the plan sounds good

[EvilPie]

Great first session on the home made rack.

It feels really solid and managed to handle 170kg on the squat supports comfortably. With the bar being high up it was a bit wobbly but zero chance of collapse or failure of any kind so I'm really pleased with it. My mate is happy at 170kg, he normally goes up to 220kg but he's just going to do doubles and be thankful that he's even squatting at all.

Bench felt really tough which I think was because of the different set up to the benches at the gym. Slightly narrower bar takes some getting used to but also my bench is quite low which means you can't get your knees below your hips. This make any kind of arch almost impossible and also leg drive is cut to nothing. We're just going to see it as a different bit of training which will work other muscles and help bench overall when we get back.

I managed to get up to 110kg for comfortable sets of 4. As we're benching every night I don't want to go stupid so I'll be keeping at least one rep in reserve.

Squat was very interesting to say the least. My mate is a bit of a squat expert so he coached me on a few technique points that made a huge difference immediately.

My squat has always been terrible so there's a good chance this next few weeks could really help me out. I just did 3 working sets at 70kg with a very slow descent, 2 second pause and explosive push.

It'll be interesting to see how doing this every night with perfect form develops things.