Stronger than yer granny

Nervous Wreck · 20-07-2013 12:15am

Late to the gym last night so ran out of time. Got most stuff done though.

Bench - 87.5kg (8x3) superset with Pull ups - 8x6

Squat - 133.5kg - 8x3

Gym closed.

Nervous Wreck · 20-07-2013 5:58pm

Today

Bench - 90kg (8x3) superset with Pull-ups - (8x6)

Squat - 135kg (8x3)

3 rounds of:

DB rows - 12.5kg x 25 e/s
Goblet squats - 16kg x 25

Hardest session in yonks.

Nervous Wreck · 26-07-2013 9:48am

Tuesday - Incredibly tight for time

Bench - 92.5kg - 8x3 superset with Pull-ups - 8x6

Squat
137.5kg - 5x3

Ran out of time.

Thursday

Warm-up

Bench - 95kg - 8x3 superset with Pull-ups - 8x7

Squat
140kg - 4x3 - That was as much as I could do.

3 Rounds of:
DB Floor Press - 12.5kg x 25
KB Swing - 16kg x 25

Nervous Wreck · 27-07-2013 4:04pm

Today

Bench 97.5kg (8x3) superset with Pull ups (8x7)

Squat 142.5kg (4x3)

3 Rounds of:
DB Rows - 15kg x 25 e/s
Goblet Squats - 16kg x 25

Chuffed with the bench.

Nervous Wreck · 29-07-2013 6:15pm

Today

Bench 100kg (8x3) superset with Pull ups (8x7)

Squat 145kg (3x3)

Deadlift 150kg (1x3)

So the squat was a rep pr and the deadlift was shit but I don't really care. Chuffed with the bench. Less than 6 weeks ago, 100kg was my 1RM. Today I banked 24 reps in total. Delighted.

Nervous Wreck · 04-08-2013 5:14pm

Yesterday at RevFit was one of the most fun sessions I've ever had I reckon! Tested all three lifts after 12 weeks working with James. Starting numbers at the start of May were:

Squat - 130kg
Bench - 92.5kg
Deadlift - 160kg

All time maxes were:

Squat - 150kg
Bench - 102.5kg (which I'd only ever hit once)
Deadlift - 190kg (also only ever hit once)

The 12 weeks were tough, sometimes gruelling, sometimes monotonous but always very steady. Tested yesterday and was delighted with results.

Squat - 166kg
Bench - 110kg
Deadlift - 192.5kg

So not only were my numbers hugely up on where I was 12 weeks ago, they also all beat my all-time top numbers. Also, if I'd only been testing one lift, rather than all three, I would have pushed further in any of them and gotten it.

Couldn't be happier with how my training at RevFit went. Huge thanks to Hanley for the experience and help! Also thanks to COH for all the spotting throughout the prog

.

Nervous Wreck · 01-09-2013 2:01pm

Lack of internet at home is making logging difficult.

Yesterday

Bench 8x3 @ 85kg superset with pull ups 8x7

Deadlift
60kg 2x5
80kg x 3
100kg x 1
120kg x 1
140kg x 1
165kg (5x3)

DB curls 3x15 15kg superset with Dips 3x15

Good day.

Nervous Wreck · 05-03-2014 12:25am

Joined RevFit. Got lean.

Nervous Wreck · 08-03-2014 3:13pm

Tested squat and deadlift this week. 150 and 180 respectively @ 67.5kg bodyweight. Chuffed!

Alf Veedersane · 08-03-2014 3:24pm

Brilliant lifting, man.

Nervous Wreck · 08-03-2014 10:09pm

Cheers pal!

Alf Veedersane · 08-03-2014 11:13pm

Out of interest, was it a massive change in diet that made the difference?

Nervous Wreck · 08-03-2014 11:25pm

In the weight I lost, yes, entirely. Stopped eating fast food, processed foods, junk food, bread and stopped drinking alcohol altogether. In the increase in strength, I just followed the program as closely as possible.

Alf Veedersane · 08-03-2014 11:37pm

Fair play! Impressive. Some drastic changes. I'm pretty good on the eating but dunno if i'd ever be in that good shape! The few drinks probably at the weekend probably don't help...

Nervous Wreck · 08-03-2014 11:41pm

Thanks! Honestly, I did it because I didn't believe that I could and I wanted to prove myself wrong. Giving up the drink sucked for the first few weeks. Now, I don't want to go back to it.

Alf Veedersane · 08-03-2014 11:54pm

I'll probably do it at some stage. I'm in ok shape and I know I will drop the few beers I have but it's my only indulgence, at least. Other than sprouts...:-D Again, kudos on showing hard work pays off. Knowing it gets you there makes those sacrifices, even the little ones like putting on the gear to train after a long day at work, are worthwhile

Nervous Wreck · 22-08-2014 1:07pm

Very rarely log these days. Partly because of laziness, partly because of busyness and partly because all of my training is bought and paid for and it wouldn't really be fair to be posting programs made by someone else for free to the world. Mostly gonna just post progress updates as I go now, I reckon. So....

Recently got to a lean 67.3kg and got my first 2.5x bodyweight deadlift which had been a goal for a long time (followed minutes later by a 2.63xbw deadlift). Relaxed a bit on the diet and went back up to ~70kg but still only around 13% bf. Strength rocketed upwards on my squat from there and I'm getting close to all time PR territory, despite being over 10kg lighter than when I set my all time numbers. In the last while, have been really relaxed about eating and on Sunday just gone (17th), had gotten up to a 'bloated' 74.6kg. Back on the horse since Monday morning and weighed in this morning at 71.7kg. Having done a long cut, it's gotten much easier to actually do it. A lot of the 3kg I've lost in the last 4.5 days was probably bloat but it's still decent going and I'm feeling good. Plan is to get back to the 69-70kg range and start a clean bulk. I always say I'll do a clean bulk 'next time'. Now is the time, I reckon. Probably a couple of weeks out but that, combined with the training cycle that's coming up at RevFit should, hopefully, see me put on some actual mass for the first time.

Watch this space!

Nervous Wreck · 09-09-2014 6:58pm

Change of pace

So recently, for a couple of reasons, I've had to leave RevFit. It's temporary but necessary. But leaves me at a little bit of a loose end. So I've decided to run the Revolution Fitness 6 Week Transformation Program that Hanley sent out for free a while back. To prepare for this, I've leaned out a bit. Was 74.6kg three weeks ago. Started today at 69.3kg. Would estimate bodyfat to be 13.5% or lower (based on last time I weighed/looked the same a couple months ago). This cycle has a lot of volume. Like, crazy amounts. Gonna couple the cycle with a clean bulk and see if I can put on some muscle while increasing strength. Have taken a before picture in the hopes I'll have a better one in six weeks time. Have also tested in the run up to this. Numbers below:

Squat - 165kg
Bench - 100kg
Deadlift - 180kg

Since this was a program that was offered for free, I will be logging to keep track of numbers etc.. First night is going to be rough as sandpaper with a huge amount of volume. Wish me luck.

Nervous Wreck · 11-09-2014 10:30pm

New Dawn, New Day, New Gainz

Started new program on Tuesday. Felt quite ill before training and figured I just shouldn't train. Then decided to train anyway, which turned out to be an awful idea. Went like this...

Day One

A) Squat - 115kg - 4x8

Paused Squat - 85kg - 1x8

Intense dizziness, nearly vomit, leave gym.

Also stupid idea was taking it easy, volume-wise, in the run-up to this session. Was not ready for it at all and am still wrecked with DOMS, even though I missed half the session.

Day Two

A) Bench - 70kg - 4x8

Incline Bench - 50kg - 5x8

C) Close Grip Bench - 60kg - 3x8, 1x6 - Pinned on the last rep. Actually kinda surprised I got this far. Last time I close-gripped 60kg, I had trouble with 4x6 so this is a win, overall.

3 rounds of:

D1) Bent over rows - 50kg x 6
D2) Lat pulldowns x 12 (had to sub the 1st and 3rd sets with pull-ups)
D3) Reverse flys - 7kg x 25

Good session and serious pump. Happy especially with the incline bench.

Nervous Wreck · 13-09-2014 3:53pm

Day Three

Deadlift - 145kg - 4x5, last 3 sets belted

Romanian Deadlift - 80kg - 5x8

Good Mornings - 50kg - 5x10

Leg Curls - 4x12

Planks - 20s on 10s off x 4

Nervous Wreck · 14-09-2014 10:48pm

Day Four

A1) Push-ups 30X0 - 4x15
A2) Squat - 100kg - 4x10

B1) Bent Over Rows - 45kg - 4x10
B2) Overhead Press - 35kg - 4x8

C1) Deadlift - 125kg - 4x2
C2) DB Flys - 10kg - 4x15

I can't believe I've to squat in 2 days...

Nervous Wreck · 18-09-2014 10:01pm

Week Two

Day One

A) Squat - 125kg - 2x8, 1x5 - Testicle related

Paused squat - 60kg - 5x8

C) Front squat - 50kg - 5x8

3 rounds:

D1) Split squats - 3x6
D2) Squat - 50kg - 3x12
D3) Reverse Lunge - 3x20

Day Two

A) Bench - 75kg - 3x8, 1x5

Incline Bench - 52.5kg x 7, 50kg x 8, 7, 6, 5

C) Close Grip Bench - 60kg x 6, 5. Had to stop here. Woulda been severely pinned otherwise

D) Bent over rows - 55kg - 3x10

E) Curls - Bar, 3x10

F) Crying with shame

Nervous Wreck · 21-09-2014 10:09pm

Day Three

Deadlift - 145kg - 4x5, last 3 sets belted

Romanian Deadlift - 80kg - 5x8

Good Mornings - 50kg - 5x10

Leg Curls - 4x12

Ab Rollouts - 3x12

Day Four

A1) DB Flys - 12.5kg - 4x12
A2) Squat - 107.5kg - 4x8

B1) Underhand BB Row - 40kg - 4x10
B2) Seated DB Press - 7kg - 4x8

C1) Deadlift - 135kg - 4x2
C2) DB Bench - 15kg - 4x15

Week Two Done.

Nervous Wreck · 03-10-2014 10:18pm

Weak Three No, that's not a typo.

Day One

Total write-off. Not even worth talking about.

Day Two

Bench - 80kg - 3x6, 1x7

Incline Bench - 45kg - 5x8

Close Grip Bench - 50kg - 5x8

Bent Over Rows - 45kg - 3x10

Day Three

Deadlift - 162.5kg - 4x3

Romanian Deadlift - 90kg - 5x8

Ran out of time here.

Day Four

A1) Push up - tempo 30X0 - 4x10
A2) Split squats - 15kg DBs - 4x10

B1) Overhead press - 35kg - 4x8
B2) DB Row - 20kg - 4x10\

C1) Deadlift - 145kg - 4x2
C2) DB flys - 12.5kg - 4x15

Nervous Wreck · 18-10-2014 9:41pm

Week Four has been terrible. Been doing it over 2 weeks due to illness.

Can't remember what my squat went like on Day One. I think it was 140kg for 3x3. Bench was 85kg for 1x4 and 3x5, which I was pretty happy with, I guess. Deadlift was 1x2 at 170kg, which was a load of bollocks. Most of this is my own fault tbh though. Nutrition has been poor and I haven't really been looking after myself so the illness could really have been avoided.

Also, my lower back doesn't want me to squat anymore. Ever since I lost all the weight earlier this year, I've been pushing to get strength back up (went from 140kg squat in March to 165kg in September). It's been tough and it's been rewarding. But I think my back is urging me to dial it back for a month or two. I'm gonna see how next week's squat session goes and let that decide. If it's unreal, the following week will decide. If it's awful, I'm gonna just cut it for a while.

Hanley · 19-10-2014 11:01am

Just go high bar for a few months and stop being a pussy.

Nervous Wreck · 19-10-2014 9:40pm

After reading your FB post earlier, I think I will! Any recommendations for starting %ages?

Hanley · 20-10-2014 1:57pm

Nervous Wreck wrote: »

After reading your FB post earlier, I think I will! Any recommendations for starting %ages?

70% 5x8+
75% 5x6+
80% 5x5+
85% 5x4+
90% 5x3+
95% 5x2+

...then do it all again with 5kg more, and retest. You should be trippling (and more) the starting 1RM inside of the 10-12 weeks.

Nervous Wreck · 20-10-2014 6:14pm

Hanley wrote: »

70% 5x8+
75% 5x6+
80% 5x5+
85% 5x4+
90% 5x3+
95% 5x2+

...then do it all again with 5kg more, and retest. You should be trippling (and more) the starting 1RM inside of the 10-12 weeks.

My hero.

Hanley · 20-10-2014 9:50pm

Nervous Wreck wrote: »

My hero.

Where's my f*cking song eh??

Nervous Wreck · 20-10-2014 10:19pm

Hanley wrote: »

Where's my f*cking song eh??

The Ballad of Jimbo Slice.

One day... :pac:

Stronger than yer granny

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