Yeah I was happy with that - and actually felt pretty good, a LOT better than before. If I wasn't warming up I'd have got a few more out of that weight. 
FF's trying to get back on the wagon training
- Thread starter Freefaller
- Start date
100kg by the end of the year???? ¬_¬
haha - we'll see.... core is getting stronger. Knee stability is better. Hip flexibility is improved. So it's heading the right way.
Cycle 4 - 5/3/1 Bench Day
5 / 3 / 1 bench day
Bar * lots
40 * 12
60 *6
80*3
92.5*5
105*3
117.5*5
Ds 60*19
Ring dips
Bw * 6
10*5
15*5
20*5
25*5
30*5 just
Bw*8
Alt db incline press
24 * 6
28 *6
30*6
32*6
Vids:
20kg ring dips
25kg ring dips
30kg ring dips
5 / 3 / 1 bench day
Bar * lots
40 * 12
60 *6
80*3
92.5*5
105*3
117.5*5
Ds 60*19
Ring dips
Bw * 6
10*5
15*5
20*5
25*5
30*5 just
Bw*8
Alt db incline press
24 * 6
28 *6
30*6
32*6
Vids:
20kg ring dips
25kg ring dips
30kg ring dips
Yes Delvis - week 3. I managed 5 reps. 
Cos it's hard, and my shoulder didn't enjoy it. Yet I was able to do 19 dropset :/
And the ring dips were hardcore too - very happy with them Much more stable as you say.
Thanks guys.
Cos it's hard, and my shoulder didn't enjoy it. Yet I was able to do 19 dropset :/ And the ring dips were hardcore too - very happy with them
Much more stable as you say. Thanks guys.
IT was rolleyes with love <3
That's the thing though I used to bench 140 for reps - it feels a lifetime away 
Very happy with my dips though
Very happy with my dips though
lol!
How so? They're not very flattering, but you get a great pump and ROM Weighted muscle ups soon FF?
Muscle ups are a little dodgy on the shoulder - but I can do them - I just have no place to do them.
Manipulating my bodyweight is getting easier now despite being 92kg-ish, however when I was around 100kg I wasn't this strong for my weight.
cycle 4 - 5/3/1 deadlift day
This is my last bit of training before hols. Didn't get another leg or shoulder day in
Ah well I've been progressing nicely so I'll just have to accept a bit of a pause.
I was rushed for time as this was my last day and leave tonight so had to rush. Ouch. Do NOT recommend that when lifting big weights!
2 weeks in Malaysia baby! All kind of gains!
Anyway training:
5 / 3 / 1 deadlift day
Bar * lots
60*10
100*8
120*6
147.5*5
167.5*3
187.5*7
Ds 140*9
Tiny pauses really rushed. Ah well I think I may have got one more out but meh. Good enough.
Pull ups
Bw *6
10*5
20*5
30 * 4
Ds 10*7s
Struggled with these today. win some lose some I guess!
Cable row
25*10
45*10
55*8
65*6
Ds 40*8
Annoyingly the DB area was packed and I didn't have the time to wait so cable rows had to do.
swiss ball stir pots
4*10
Right then. Heathrow bound. Big kisses love you all xxx
This is my last bit of training before hols. Didn't get another leg or shoulder day in
Ah well I've been progressing nicely so I'll just have to accept a bit of a pause.
I was rushed for time as this was my last day and leave tonight so had to rush. Ouch. Do NOT recommend that when lifting big weights!
2 weeks in Malaysia baby! All kind of gains!
Anyway training:
5 / 3 / 1 deadlift day
Bar * lots
60*10
100*8
120*6
147.5*5
167.5*3
187.5*7
Ds 140*9
Tiny pauses really rushed. Ah well I think I may have got one more out but meh. Good enough.
Pull ups
Bw *6
10*5
20*5
30 * 4
Ds 10*7s
Struggled with these today.
win some lose some I guess!Cable row
25*10
45*10
55*8
65*6
Ds 40*8
Annoyingly the DB area was packed and I didn't have the time to wait so cable rows had to do.
swiss ball stir pots
4*10
Right then. Heathrow bound. Big kisses love you all xxx
Last edited:
Thanks chaps. See you on the other side!
Quick gym session to try and get back into it
Such a struggle today. Did a bit of everything.
Bench:
Bar*lots
60*10
80*5
90*5
100*5
100*5
100*5
Ds 60*12
Squats:
60*10
100*5
110*5
120*5
130*5
140*5
Ds 100*10
Pull ups:
Bw*8
10*5
15*5
20*5
10*6
Bw*7
Stir pots
Such a struggle today. Did a bit of everything.
Bench:
Bar*lots
60*10
80*5
90*5
100*5
100*5
100*5
Ds 60*12
Squats:
60*10
100*5
110*5
120*5
130*5
140*5
Ds 100*10
Pull ups:
Bw*8
10*5
15*5
20*5
10*6
Bw*7
Stir pots
Definition? What definition!
Bro down meet! All kinds of gains!
Deadlifts:
Did some deads with LiE - he's just ridiculous. Irrespective of the fact this was the first time in 3 weeks, he's a beast.
60x10
60x10
100x6
140x5
160x5
190x3
190x3
190x2
160(+40kg chains)x5
160(+40kg chains)x5 or 6
Pic:
DB Rows:
40x8
50x6
50x6
50x6
DB Snatch:
35x2
40x2
45
47.5
50
Oh yeah
Ring Dips:
BW*8
10*5
20*5
30*5
40*4 -PB
50*2 - PB
BW*9
EZ Bar brocep kurlz:
27.5x8
37.5x8x2?
Squat form check::
Did a little squatting with ice - all good, oblique needs to be a bit tighter. Knees out a little more, and careful about feet direction.
Will post vids in a sec.
I'm broken.
Deadlifts:
Did some deads with LiE - he's just ridiculous. Irrespective of the fact this was the first time in 3 weeks, he's a beast.
60x10
60x10
100x6
140x5
160x5
190x3
190x3
190x2
160(+40kg chains)x5
160(+40kg chains)x5 or 6
Pic:
DB Rows:
40x8
50x6
50x6
50x6
DB Snatch:
35x2
40x2
45
47.5
50
Oh yeah
Ring Dips:
BW*8
10*5
20*5
30*5
40*4 -PB
50*2 - PB
BW*9
EZ Bar brocep kurlz:
27.5x8
37.5x8x2?
Squat form check::
Did a little squatting with ice - all good, oblique needs to be a bit tighter. Knees out a little more, and careful about feet direction.
Will post vids in a sec.
I'm broken.
Last edited:
30kg ring dips 5 reps. TOPLESS!
40kg Ring dios 4 reps. TOPLESS!
50kg Ring Dips 2 reps. GAINZ!
40kg Ring dios 4 reps. TOPLESS!
50kg Ring Dips 2 reps. GAINZ!
Always nice to hear someone like you being impressed with squatting!
Cheers for the feedback.
I swear your gym is anabolic - those dips felt supernatural!