1RM's

[Magpie_in_aus]

Yeah bro the gym owner just calls them that flappy birds and flappy angels. Bit differnt to fapping guy.

Yeah feeling strong with the bench which is good have been pretty weak in there the last year (started with a 105kg 1RM). Want to get somewhere in the 135+ (at 125kg 1rm atm) range at the end of this program.

Squats coming back from injury so if I can get around my 177.5 PB or ideally 180 would be happy. Deadlift would like that up from 215 to 225-230kg.

Probably going to get a nutritionist to optimize eating for powerlifting so get it all tied in.

Ideally try and do a novice powerlifting comp for the experience mid year after this 12 week block and one more. Currently im a bit weak for my weight to compete. So need to get a bit lights 110kg to sub 100kg and a bit stronger.

[Magpie_in_aus]

2x12 wide grip deads @100kg
2x12 normal DL @130
3laps of single arm db farmers carry 35kg
3laps single arm overhead walk 17kg
4x8 strict press 55kg

[Magpie_in_aus]

Yesterday: 4x10 Pause bench @90kg
Pendlay Rows 4x10 @40 or 50kg
Close grip (shoulder width) bench 4x8 @80kg
Palov Press 3x10
Single arm row 3x10 @35kg

Today:
1x8 Tempo squat @105
4x10 Squats @110kg
3x10 lunges
GHD hpyer extensions 3x10
SIngle leg DL with Kettle bell 3x10 @20kg

[Magpie_in_aus]

Bench 4x8 @95kg
Tricep pulls downs 4x10
Pullovers 4x5
Reverse Curls 4x10
Bicep Curls 4x8

Not too bad a session.

Got Deads today

[Magpie_in_aus]

shit haven't been around for a few weeks.

Went away for 9 days got one of four gym session in due to being all over hte place.

When we got back it was a scheduled deload week (last week) So I caught up by doing the prior weeks which was heavy.

Heavy weeks was
Bench: 5 x 8 Paused @95kg
Chins 4x8
Incline DB Row 4x8
Situps 3x12
Facepulls 3x12

Squats: 1x8 tempo @60% so 106.5 then
4x8 squats @125
RDL's 4x8
Add holds 3 x 30sec
GHD sit up holds 3x30sec

Chest session 2:
4x6 @95
Chins 4x8
Flappy birds 3x30
Dips 4x10
Hammer curls 4x10

DL:2x8 @60% paused
DL 3x8 @70%
strict press 4x6 @72.5%
Bulg S/S 3x8
Farmers carry 3 rounds each arm

Didnt do the D/L one above as had a pretty sore back from all the sitting and driving/flying the week before I did the deload DL session which was

DL1x5 @75% 160 1x5 @175
strict press 3x6
lateral raises 3x10
sit ups 3x10

Also did the first chest session while I was away so got one of the deload sessions in too.

Pause bench 1x8 @100 1x5 @108
Pendlay Row:3x6 @60
Close Grip Bench:3x6 @ 70kg
Single arm DB Row3x6
pallof press 3x10

back into normal training now week 4/12
chest yesterday 4x6 paused bench @104
1x2 @114kg Paused (went up pretty easy particularly after the first 4 sets.
chins meant to be 4x6 but I did with no band. Got 1x 6 1x5 1x 4 1x3 haha
Tricep Pushdowns 3x10
Banded facepulls 3x12
Curls 3x10

Got legs today:
4x6 @136
1*2@150
RDL 4x8 @110
hyperext GHD 3x10
lateral raises 3x10

[Magpie_in_aus]

Legs went surprisingly well the other day. Only did the squats as it was 500% humidity in the gym and hot as fuck but was the main workout aspect anyway.

Rest of the week was
2nd chest session:
5x5 @100kg
Floor press 3x10 @35kg i think
Couple other exercises

Friday: DL's 4x6 @160
1x2 @172
Curls
Goblet squats
and something else.

Also played 18 this morning and got two games of comp b ball (one tonight).

Program is now less volume more load.

Misses wants me to run with her once a week as she wants to do another half marathon.

The more I power lift the shitter running sounds.

[Magpie_in_aus]

chest today 1x2 @120kg (previous1RM was 125 and this felt easy ish)
108 4x5
French press 3x10
Curls 3x10
reservse flys
Seal pulls 4x10

Today
Squats 1x2 @156kg
4x5 @142
Front Raises 3x10 10kg
Was meant to do some kettle bell swings and light RDLs but was short on time but meh.

Rest/basketball day tomorrow

[Paekakboyz]

nice work bro! a tip I've picked up recently from one of @JK's mates (Don - powerlifter and good dude) is pointing your toes outward after you're set up. It instantly activates quads and glutes and really helps with transferring power through the legs.

I'm still chasing an improved rom for the bar, trying to keep elbows directly under it so I don't load everything through my shoulders etc.

[Magpie_in_aus]

Had another chest session I think was 4x5 or something @ about 100kg with some incline bench and single arm rows and honestly can't remember what else.

Had DL session. 1x2 @190kg 4x5 @170kg body felt it after that. Was some shoulder press, curls and couple other little things.

This week started with
1x1 @125 kg (my old 1RM) bench followed by 5x5 @110kg
5x5 pulls ups (got 3 with just body weight)
Curls3x10
Tricep pulls downs 3x12
Banded facepulls.

[Paekakboyz]

Ooh face pulls are good!

[Magpie_in_aus]

Squats today
1x1 @165
5x5 @142kg ....dead
Did some palov press, lat raises and left (didn't do light RDLs and hyper extensions)

Glad I survived was hard esp at 6am

[Magpie_in_aus]

Still scathing from squats.
Had basketball yesterday tweaked my ankle which is annoying but isn't too bad.

Second bench session of the week.

5x7 @100kg felt shit so only did 4
Floor DB bench 30kg 3x10
5x7 only did 4 pendlay row
Couple other smaller ones.

Body was feeling average and was bit crook yesterday lacked energy which made me feel like a bigger pussy as I am currently reading (listening to 'You can't hurt me')

[Paekakboyz]

@Magpie_in_aus yeah sometimes you think you have to push that to one side and just shift the weight. I think the tipping point is where your form really starts to fade. Sure you can get past that with light weight but if you are lifting 70%+ I'm not so sure on the 'suck it up' approach.

Hope the ankle comes right asap!

[Magpie_in_aus]

Deadlifts on Friday
1x1 @200kg failed first attempt. Felt weak.
5x5 @172kg
Ran out of time to do anything else.

This week is deload week thank god body needs a rest
Chest today:
2x1 @90% 125kg working on technique underload
Seal rows 4x8 20kg
Incline Bench 4x10 @30kg DB
Rear delt flys prone3x10 10kg
Curls 3x10 @20kg

Taking it easy this week body is feeling the last few weeks. Focus on actually doing some rehab on a niggly achilles so I can get a bit of running in to benefit basketball as well (3-5km type runs and some sprints)

[Magpie_in_aus]

Squats today 1x1 @90% RM. Mentally pscyd myself out and failed at the bottom. A bit disheartening. As I got it last week @93%

Kettle bell swings 3x15@24kg
Glute banded bridges 3x15
RDL's 4x6 @90kg (these suck as im super immobile)
Front Raises 3x10 @10kg

[Paekakboyz]

@Magpie_in_aus aw man, that's a bit stink bro. Happens to all of us at some point. Did you lose tension and get stuck in the hole?

[Magpie_in_aus]

@Paekakboyz Yup. Had tried positive talk prior as I was almost talking myself out of it. Have to come in strong next week. Aim for testing in 4 weeks is to maintain my previous 1RM as I was off squatting for abotu 6+ weeks late last year early this year.

Still annoying considering I did 5kg more the week before. Oh well plus side enjoying deload week.

[Magpie_in_aus]

Chest 2nd session
3x5 paused @100kg felt good
Incline bench think was 35kg 3x10
Bent rows DB: 40kg DB
Flappy angels 3x10

Today was DL: Felt good compared to last week was just one @90% which was 193kg came up easy.
Curls 3x10 @20kg
shoulder press 4x5

[Magpie_in_aus]

Bench on Monday:
1x1 @122.5
4x4 @115
Pulls up 4x8 with green band
3x10 dips
3x10 Curls

Tuesday:
Squats: 1x1 @160kg went well after last weeks blow out was meant to be 166 but just get confidence back up
2x4 @140kg 2x4 @145kg
3x10 lat raises
Flagged the rest of the workout had shit to do.

Basketball tonight.

[Paekakboyz]

@Magpie_in_aus how did the bench 1RM feel? Do you mind me asking about your set up/check list? lol I'm all about the detail on bench these days, it's a far more technical lift than a lot of people think.