1RM's
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@JK get that bad boy mid-shin and far out it does the trick. Especially when you start out under tension.
@Magpie_in_aus, you are tracking well with your squat numbers, get some more mobility in there and they'll improve a lot I reckon. Plus you'll be less likely to damage yourself... well, that's the theory at least!!
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Got through the rest of the week ok. Assissted pulls ups with other acc for Tuesday. Looking to start doing non assisted as at 110kg the red band is doing more moral support than anything else. Will test this week how many I can get for a set.
Bench was fine 5x4 @105 not too much drama. Mixed with 4x10 @35-40kg DB incline and 3x max tricep PU was a good chest
Deads: Still working on technique with heavier weight. 4x4 @180kg .
Think this week is a deloading week (week 8 of this program I think) think its multiple singles @90%
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Jesus havent posted in a while. Have still been working out. Missed maybe one workout but this week is deload week so pretty cruisey. Got testing next week. Not sure how I will go. Think my bench should go up (would love to go from 120 to 130kg).
Deadlift was 210 if I got 220 I would be happy 225-230 would be really stoked.
Squat havent been able to fully train it due to spraining my ankle at the start of the program so missed a couple of key volume sessions. Last 3 weeks squats been feeling ok though. Was previously at 160. 170-180 would be great.
If I had 50kg improvement between the lifts I would be wrapped.
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177.5 for my new 1RM for squat. Pretty happy with it. Had nothing left when i attempted 180 but think if i tried it instead of 177.5 would have got it.
Main thing is my mate went earlier in the day we both previously had 160 he got 175. When I hit 170 I was like lets make it 177.5 because I want to beat him.
Bench tomorrow. Previous was 120 want to try hit 130
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Hit 125 for bench was a lot better than my 120 last time couldn't quite get 127.5 up.
Deadlift probably tomorrow or strict press undecided yet.
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Best cheap pre workout supplements? Looking to buy some and want some cheap stuff that’s still good.
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Best cheap pre workout supplements? Looking to buy some and want some cheap stuff that’s still good.
@yeahtheboys Not cheap but allows you to work out nonstop. Its called Meth. Its more pre-intra-post workout haha. Ive only recently started using it so can't help the one I use seems alright nice flavor but I don't have much stimulant stuff so they all give me a buzz.
Years ago took mesomorph which got taken off the market quick. I took it once and never again. Was falling asleep on the couch mid afternoon....took a scoop ran to a xfit gym smashed a workout ran home then got invited to a netball game and played a full game. Then just died. Felt like I had taken drugs and even had a comedown. Was like hmmm something that does that much cant be too good for you. About a month later was off the market due to active ingredients.
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In other news did deadlifts today. Only went up 5kg with that 210 to now 215kg. Was a better form deadlift than my 210kg last testing. Only a small gain and trained pretty hard would have loved 220 but wasn't to be. Will push some of the weights for the next program. Going test strict press and front squat tomorrow.
New goals: 200kg squat, 230kg deadlift, 135kg bench. Got to get to work with it.
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didnt work much on strict press this block. Increased 2.5kg (82.5kg) did front squat testing as well was pretty fucked got 115kg really needs work but havent worked that much either. Goals for next block.
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Really shit training week this week. Did everything but was just meh from their programming. Think they are easing off a bit leading up till xmas working on a more body building program. That can fuck right off. This was first week after testing so getting the bodies back into doing a little volume but my GF and I both found it easy.
If its similar next week I will be using last programs guidelines and my own knowledge for my weaknesses for acc exercises.
Am putting the next 12 weeks into getting better at pull ups (want 10 by the end of the year) and getting better at nordic hamstring GHD curls. Suck at them but know they will benefit my squat and deadlift alot.
Got a gym at my apartment so going to go every 2/3 days to use the recumbent leg press machine to get some single leg leg press in to work on my left leg.
Weekly program will look like:
Gym 4 days a week
Basketball game 2x and pickup 1x
Golf 1-2 times per week.
Walk 13000+ steps a day.
May start jogging to the gym but hot weather may prove otherwise. -
ha ha I love that you are chasing improvements in your 1RM's while doing all that other stuff too!!
Have you noticed any cross-over improvements in your sports from your gym gains? jumping higher, smacking the ball further etc??
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Haven't noticed too much in basketball (jump in general is a little higher) need to drop 10 kgs and I think I will notice it more and work it back into my program for jumping as well.
Golf im not sure. Only been back into it last few weeks. First few round were back in NZ with hired clubs so couldn't tell. Feel like im hitting my clubs a lot longer. Going to get some time at the range in some group coaching want to get some distance measures to confirm. At times when I played yesterday was scared because I was dropping an entire club (around 10m) and still went long a couple of times.
Yeah increase the 1RM's is main goal. Other two are a bit of cardio and more enjoyment factor and good to get out on the course (apart from when its hot as fuck in Brisbane)
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Still chugging along. Golf couple times a week, basketball couple times a week and gym 4 times which has been a mixed bag of stuff leading up to xmas at the powerlifting gym. Havent bothered posting up sets and reps as still trying to figure the pattern myself.
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Hey I havent fallen off the wagon. Still been lifting up until 23rd dec then gym was more or less shut over the xmas period (powerlifting small gym). Got back into it on the second of Jan. First two weeks are just getting some weight moving again then start our next 12 week block on the 14th. Planning to go hard (injuries pending).
Been playing golf everyday of my break and had a game of social basketball yesterday got comp starting back on next Sunday.
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Hey I havent fallen off the wagon. Still been lifting up until 23rd dec then gym was more or less shut over the xmas period (powerlifting small gym). Got back into it on the second of Jan. First two weeks are just getting some weight moving again then start our next 12 week block on the 14th. Planning to go hard (injuries pending).
Been playing golf everyday of my break and had a game of social basketball yesterday got comp starting back on next Sunday.
@Magpie_in_aus unless the gym is next door it's a hard time of year to keep momentum going. Even if it was I reckon I'd find an excuse
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12 week block starts next week. Been just getting the body use to some higher volume.
Last week got 2x8 @90 2x8 @100 for bench. This week was 4x10 @90 which felt good. Gonna try for 4x8 @100 today.
Good to get some squats under the belt with no flare ups of anything. only 4x10 @100 but good progress to getting back to full strength or at least training properly for upcoming program.
Got some deadlifts tomorrow. This week has been a bit more than last but not hell for leather which will start next week.
Getting on the creatine buzz for the 12 weeks as well see if that makes any difference!
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Did deadlifts on Saturday last of the getting us ready before program started. Was pretty killer. 4x10 @140kg
Started program today:
Bench 4x12 @80kg
Assisted pullsup 3x10 (was meant to be four but ran out of time)
Incline DB Row 4x10 @20kg (25-30kg probably more reasonable weight but didn't have time and arms gassed after pullsups kind of super setted)
Incline DB Bench 4x10 @30kg
3x10 sitsup -
4x12 @100kg squats (was meant to be 107kg but easing back in from injury....although was fucking hard first thing this morning), 4x8 RDL's, 4x10 bicep curls @20kg, 3x10 pallof press with green band
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Today is scheduled rest day today but we are going to the big bash tomorrow so did thursdays today. Monday/Thursday are both chest days atm in this program. Body is feeling strong and no soreness from Mondays session. Dont know if its the creatine or just lucky but was high volume on monday.
4x10 @90kg bench
Incline rows 4x10 20kg (will do 25kg next week if its in there)
Curls 4x8 @20kg
Banded tricep extensions 4x10
Flappy birds with 2kg weights in each hand. 3x20
pullovers 4x10
