FF's just plodding along log

Freefaller

Freefaller

Freefaller

Man of Honour
Joined
5 Jun 2003
Posts
91,504
Location
Falling...
After a couple of weeks off I thought I better get back to the gym and lift some weights! I am goalless at the moment, but need to keep it up, certainly in terms of volume, weight and intensity.

So I kicked started doing Legs!

Back Squats:

50*10
60*10
80*8
100*8
120*6
140*6
140*6
150*5
150*4

100*10

DBSS:

20 *6
20 *6
20*6
20*6

Walking Lunges:

24*8
24*8
24*8
24*8

KB Front squat with pulse:

20*8
20*8
20*8
20*8

A couple of days later time to hit the upper body.

Chest and back:

Struggled with bench so much :(

Bench:

Bar*lots
60*10
70*8
80*8
100*4
100*4
100*4
100*4
100*4

DS

60*11

Weak ass ********.

TBar Rows:

55*8
70*8
85*8
85*8
85*8
70*10

Ring Dips

BW*8
10*5
15*5
20*5
BW*6

Pull ups

BW*8
10*5
15*5
15*5
20*4
BW*6


Time for some deadlifts - early saturday morning! Not my style, but was ok.

Deadlifts

Bar *lots
60*10
100*8
120*8
140*6
160*5
160*5
160*5
180*5
200*3

DS

140*6

OHp

Bar*10
40*8
60*5
60*5
60*5
60*5

DS

40*8

DB Rows:

44*8
44*8
44*8
44*10

Seated DB Press:

28*6
30*6
30*6
30*6
 
Legs!

Overhead squat warm up

Bar *8
40*8
50*8
60*6 - PB!! WTF?! Felt easy. :eek:

Front squats:

60*8
80*6
90*5
90*5
90*5
90*5
90*6

DBSS:

22*6
22*6
22*6
22*6

Leg Press:

200*6
250*6
300*6
350*6
400*4

Stair climbs (with Kbs):

24Kg Kettle Bells, 20 steps.

up and down - 8 sets! 30s rests.
 
Chest / Back

Bench:

Bar * lots
40*10
60*10
80*8
100*5
100*5
100*5
100*6

DS 60*10

T Bar Rows:

45*8
60*8
75*8
75*8
75*8
75*8

Alternative DB Incline presS:

26*8
30*8
32*6
32*6

Iso lat pull down // BW dips // chin ups (crazy superset) :D :D

100*8 // 10 // 8
130*8 // 10 // 6
130*8 // 9 // 5
130*8 // 10 // 4.5 :p

twas hard! :D
 
Over the weekend I was at the outlaws so just did a complex in the park.

Chins, press ups, walking lunges, sit ups, 60s skipping, handstand presses.

Did these 6x. Tough ****!


Squats:

OH Squat warm up

Bar *10
40*8
50*6
60*6

Back squats:

60*10
80*10
100*8
120*6
140*5
150*5
140*5
140*5

DS

100*15

Deadlifts:

60*10
100*8
140*5
160*5
160*5
160*5
160*5
180*5

Walking lunges:

22*10
22*10
22*10
22*12

Stair climbs:

10 sets of up and down 20 steps with 24Kg kettle bells. 30s
 
Chest and back

Pull ups:

Bw*8
10*6
15*5
20*5
25*5
30*5
20*6
Bw*7 dropset

Db bench:

34*8
40 * 8
42*6
42*6
42*7
42*6
Ds 32*5

Db rows:

42*8
44*8
46*8
46 *8
46*8
Ds*32*8

Ring dips:

Bw * 8
10 * 5
15 *5
15*6
15*6
Ds*bw* 6

I went dropset crazy - mad pump from them, but also mad pain! No big volume today, but lots of stabiliser work doing DBs and chins/dips.
 
Did some 1RM test just to see how I stand before my holiday and how things are after my AGVT.

Squats:

140x3
150x3
160x3
165x2
170x2
175 - was all fine, but felt happy to leave it at that at the moment.

Deadlifts:

180x3
190x3
200x2
205x2
210 - left it at that for moment was still fried.

Bench:

80x3
90x3
100x3
110x2
115x2
120 - again enough.

I have more in the tank, I probably have 180+ for squats, 220 for deads, and perhaps 130. However 505kg for the moment is good. When I get back from my hols, I'll get a few more done with some joocy vids. :)
 
Nice to see you actually pushing yourself, FF. :)

And I think you may even be around 10% down on your actual 1RMs... Maybe it requires a meet with bros yelling sweet nothings at you?
 
mrthingyx said:
Nice to see you actually pushing yourself, FF. :)

And I think you may even be around 10% down on your actual 1RMs... Maybe it requires a meet with bros yelling sweet nothings at you?
Click to expand...

Yeah I'm slowly getting focus back.

Well I managed a 115kg push press at the last meet with a broken thumb and at the end of the day after all the events... so you may be right.

550kg will be nice to get back to though, and I definitely have more in the tank, but let's take it easy. My 600kg wasn't with beautiful form, and was with over 1.5stone more of bodyweight. So I'm rather happy with my progress so far. :)
 
Back from Holiday gains

I'll be back onto a 5/3/1 hybrid programme in a couple of weeks, just need to get some more time under the bar before I do. I've got someone to train with now too which gives me a bit more motivation :)

Decided to do a bit of shoulder and back to get back into it. I hate training shoulder still...

OHP

Bar*16
30*10
40*8
50*6
60*6
60*5 (wtf?)
60*6
60*4 + 4*push press
DS: 40*6

BOR

60*8
70*8
80*8
80*8
80*8
80*8
DS: 60*10

Cable side Raises:

5*8
5*8
7.5*8
7.5*8
5*10

Pull Ups

BW*8
10*6
15*6
20*6
20*5
DS: BW*5

Arm superset - For Tobes as I know he likes arms! :D

21s & tricep cable pull downs

20kg // 30*10
20kg // 30*10
20kg // 30*10

today back is feeling sore, shoulders feel like they're going to fall off and I have tricep and bicep doms. Squats next! :D

Oh and I work a tank top (to show off my tan ;)) and someone came up to me and said "**** man, you've changed so much since you first started at this gym, seriously what are you using?"... "what do you mean?"... "you know, stuff...".... "erm, other than a few supplements like protein, fish oils and DAA and a bloody good diet, nothing"... "yeah sure mate..."

Hmmm oh well - I took it as a compliment! :D
 
Yeah just messing around at the moment, getting some time under the bar, so I can get lifting some more power/strength training. I'm happy with my physique at the moment, and spending time doing 5/3/1 sort of work complements me well, along with some HIIT, and the occasional volume day.
 
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