FF's trying to get back on the wagon training

More Fun training

Overhead squat warmup

Bar*10
30*10
40*8

Back squats

60*10
100*5
120*5
130*5
140*5
145*2
150*2

Dropset 100 *11

Deadlifts

70*8
110*5
130*5
150*5
160*5
180*3
200*3
150*6

Some mobility work and that's it. Limited on time, and tired. Still - not bad sesh. Not that happy with the deads, but meh - it'll do. :)

Fun sesh lined up on Friday, including some bag work methinks! :D
 
Lol@ 200*3 for deads and not being happy. :D

[VADER]Your powers are weak, old man![/VADER]

But you are still more powerful than I could possibly imagine, so... :eek: :D
 
FF what's your standard OHP? Wondering how the overhead squat scales with that. I mean obviously you can't OHP squat as much as you can back squat but yeah, is it also less than you can OHP?

kd
 
It isn't really related to OHP. Strong shoulders are vital, sure, but overhead squatting involves a huge amount of stabilising activity such that OHP appears comparatively easy. :)

Try it and see. ;)
 
Just warming up on it. However, it gets very very difficult. Most people can't even do the empty bar who have never done it before! It's hilarious seeing people try! :D
 
It's a vital to keep a strong core and your body in the perfect position - great for getting used to engaging core and locking an arch etc...
 
Unplanned **** around session

Well was planning on doing some mobility, and a bit of conditioning work today. And a guy wanted to do some trap deads and a bit of chin/dip ring work. So I though - sure, why not... though I had done deads a couple of days ago, still feeling a bit tight but meh, it was a bit of fun.

Trap Bar Deads:

60*10
100*8
120*5
150*5
170*3
190*3
200*1
210*1
220*1
230*1
240*f
240*f

Just couldn't get the bar off the ground with good form and 230 it was looking a bit weak. Considering the lack of recovery time from Wednesday - it did feel ****ing great! :D

Ring Dips supersetted with chins:

BW*5 // BW*5
20*5 // 20*5
20*5 // 20*5
20*5 // 20*5
BW*6 // BW*6


And that was it - damn I'm in pieces! Going to have to do some conditioning/OLY work over the weekend, and then back onto Cycle 3 of Wendler.

Then I'll start a new log for when I try out westside barbell again - I loved that sort of training - but I always bastardise them to make them FF Hybrid training! :D
 
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Awesome lifting FF, its good to see you back up at these heavy weights :)

What was it you liked so much about westside? I wouldn't have pegged you for being in to that kind of training.
 
Volume / power / tweakability. I just like to change things a little. It's one of the routines I'm familiar with too. It's just another programme to give structure, but I then tweak it to suit my needs. Just like 5/3/1 - it's a basis, but then tweak it accordingly. :)

Yeah starting to get back to it - squats are still a little lagging behind - but I'm working on those. :)
 
Cycle 3 - 5 Rep Bench Day

What a great session! :cool:

Bench

Bar*20
40*10
60*8

77.5*5
87.5*5
100*10

DS 60*13 - felt invincible and then it just died! :D

Ring Dips:

Bw*8
10*5
15*5
20*4
10*4
BW*7

Incline alt db bench

24*6
30*6
34*5

Regular incline db press dropset sort of thing

36*4
30*4

Couldn't even hold it by the end if the session.

I've got some vids of me doing dips - but they're not very good angles but happy to post them if people are interested. :)
 
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