Hmmm well there will be no haribo, just lots of dim sum, noodles, fish and various meats. We'll see! 
FF's trying to get back on the wagon training
- Thread starter Freefaller
- Start date
Easily done!
My record is eating just over 10k cals in a day.
My record is eating just over 10k cals in a day.
Cycle 4 - 3 Rep deadlift Day
3 rep deadlift day:
Bar*lots
60*10
100*8
120*6
137.5*3
157.5*3
177.5*9
Ds 140*8
Pull ups
Bw * 5
10*5
20*5
30*5
40*3
Ds 10*8
Fat gripz db rows
34 * 6
36 * 6
36*6
38 *6
Barbell roll outs
3x10
Nothing much to report - happy with my deads though form was getting a little tired towards the end - kept clipping my knee which never happened before - so that was annoying.
Still, felt strong.
3 rep deadlift day:
Bar*lots
60*10
100*8
120*6
137.5*3
157.5*3
177.5*9
Ds 140*8
Pull ups
Bw * 5
10*5
20*5
30*5
40*3
Ds 10*8
Fat gripz db rows
34 * 6
36 * 6
36*6
38 *6
Barbell roll outs
3x10
Nothing much to report - happy with my deads though form was getting a little tired towards the end - kept clipping my knee which never happened before - so that was annoying.
Still, felt strong.
I'll let you have a close look when we meet up 
Caporegime
Hate it when you clap your knee :/
May invest in some fat grip one day seeing as our DBs don't go that heavy where I am currently
May invest in some fat grip one day seeing as our DBs don't go that heavy where I am currently
please bring the fat gripzI'll let you have a close look when we meet up
kkthxWrist weights will help when you get up to 10 rep rows of the 36's and want to go heavier.
cycle 4 - 3 rep shoulder day
3 rep shoulder day
Bar * 16
30*8
40*6
52.5*3
60*3
67.5*5
Ds 50 *11
Face pulls
12.5 * 10
15 *10
17.5 *10
20*10
Db shoulder press
24*8
28*6
30*6
32 *5
Ds 22*9
Cable side raises
5 * 10
7.5*8
10*5
Ds 7.5*5
5*5
Bicep tri superset
Straight bar // rope
35 // 25 *10
35 // 27.5 * 10
35// 27.5 *10
I was down in the south coast so not my usual DL. Didn't really have the space or the dumbells for snatch so didn't do any. Looking jacked as **** by the end of the session. Still shoulder niggles but happy with the pump nonetheless.
3 rep shoulder day
Bar * 16
30*8
40*6
52.5*3
60*3
67.5*5
Ds 50 *11
Face pulls
12.5 * 10
15 *10
17.5 *10
20*10
Db shoulder press
24*8
28*6
30*6
32 *5
Ds 22*9
Cable side raises
5 * 10
7.5*8
10*5
Ds 7.5*5
5*5
Bicep tri superset
Straight bar // rope
35 // 25 *10
35 // 27.5 * 10
35// 27.5 *10
I was down in the south coast so not my usual DL. Didn't really have the space or the dumbells for snatch so didn't do any. Looking jacked as **** by the end of the session. Still shoulder niggles but happy with the pump nonetheless.
Caporegime
Jacked as **** <3
Soldato
cycle 4 - 3 rep squat day
3 rep squat day
Oh squat
Bar *10
30*10
40*6
50*6
60*10
100*6
112.5*3
127.5*3
142.5*8 - dirty last rep
Ds*100*10
Front squats
60 *10
70*8
80*6
90*6 - felt easy I should have repped out more
DBSS
16*6
18 * 6
20*6
22*6
Still hate those ****ers but they're great.
I had one of the PTs film one of my 3 rep squats. I have to say knee stability looks good, tucking in has reduced almost to no tuck and whilst I do high bar squat my back position is really nice. I hope he sends it to me so I can get some feedback.
I'm in a pickle as I won't have enough days to do 5/3/1 rep sessions before I go. Unless I miss out OHP day... but that will cane legs and lower back in 4 days :/ not sure what to do.
3 rep squat day
Oh squat
Bar *10
30*10
40*6
50*6
60*10
100*6
112.5*3
127.5*3
142.5*8 - dirty last rep
Ds*100*10
Front squats
60 *10
70*8
80*6
90*6 - felt easy I should have repped out more
DBSS
16*6
18 * 6
20*6
22*6
Still hate those ****ers but they're great.
I had one of the PTs film one of my 3 rep squats. I have to say knee stability looks good, tucking in has reduced almost to no tuck and whilst I do high bar squat my back position is really nice. I hope he sends it to me so I can get some feedback.
I'm in a pickle as I won't have enough days to do 5/3/1 rep sessions before I go. Unless I miss out OHP day... but that will cane legs and lower back in 4 days :/ not sure what to do.
Caporegime
Good work on the squats. 200 soon?
Double up OHP with another?
Double up OHP with another?
Caporegime
Ohp with legs should work if you are worried about your back? It may effect you bench however.
Overhead squats as warm up. 
60kg onwards were back squats.
Ok so I've got, bench, back, ohp and squats. Might do as you guys say and do legs with ohp but man thats going to be brutal!
Might as well kill myself before my holiday eh?
LIE yeah that works out to be 180. That 142.5 felt comfortable and my form / technique is a lot stronger. I'll smash 200 this year but I really want to hit 250 on deads.
WAs hoping to test some 1rms before hols but I'll just have to see what 2 weeks out does!
60kg onwards were back squats.
Ok so I've got, bench, back, ohp and squats. Might do as you guys say and do legs with ohp but man thats going to be brutal!
Might as well kill myself before my holiday eh?
LIE yeah that works out to be 180. That 142.5 felt comfortable and my form / technique is a lot stronger. I'll smash 200 this year but I really want to hit 250 on deads.
WAs hoping to test some 1rms before hols but I'll just have to see what 2 weeks out does!
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.