consistency is key

[baldy]

Thanks, I hope so
Just hope I dont get the nervous jitters and crash on the 100kg bench, it has been on the mind for a while....

You need someone to shove some ammonia in your face and give you a slap to "clear" your mind
A double at 95kg, you have 100kg in the bag for sure probably more.

[JP]

good lifting mate, all the best with the max out sessions!

[knackers]

Thanks JP!

Baldy - Ammonia sounds a bit hardcore..., but plenty of faceslaps delivered to myself by myself


Week 9

BW - 95kg

19-5
Bench
1x10-bar
1x6-33kg
1x4-73kg
1x1-101kg (PB) >Nailed
1x0-105.5kg > Unracked it awkwardly, swayed diagonally, straightened up, then finally had my attempt..frustrating...wasted to much energy juggling it..
1x0-104kg > Stuffed from last attempt, not today.
Squat
1x8-33kg
1x6-53kg
1x6-73kg
6x2-95.5kg

21-5
Deadlift
1x8-33kg
1x6-73kg
1x4-108kg
1x1-138kg
1x1-158kg
1x1-191kg (PB) >Very solid
1x0-200kg - Glued to the ground...

24-5
Squats
1x8-bar
1x6-33kg
1x3-73kg
1x1-93kg
1x1-108kg
1x1-123kg
1x1-138kg (PB) > Went up nicely, with a few stars afterwards
1x1-140.5kg (PB) > Form a bit crooked, but got there!
Bench >(change of plan, wanted to have another crack at a PB)
1x10-33kg
1x5-53kg
1x3-73kg
1x1-93kg
1x0-106kg Aargh!
2x0-103.5kg > First one was practically there!! second one not so much...

All in all very happy I fully completed this program, was finding it very tough at the start and into the middle, hung in there and made some solid gains, cannot wait for the next one!

[JP]

good stuff mate!

but hey, why are your weights all so weird?

[knackers]

haha, i was waiting for someone to ask me that. ive made a fair few of my own weightplates from steel gathered from work, I have made 4's, 4.5's, 5's, 7.5's and yeh basically weighed them and went to the nearest .5kilo down, so the 4.75's became 4.5's, 7.85's became 7.5's, etc.
I'm a tightass and like to salvage things but one day i will lash out and buy a proper olympic setup

[JP]

own weightplates - now thats cool!

[baldy]

[knackers]

organic!

i am honoured

[knackers]

Alright, finally back into it after 8 weeks. Have been doing some inconsistent impulsive chinups/pushups/pullups but apart from that only just got the home setup up and going last night for my first session at my new pad.

19-7
Bench
1x10-33kg
1x5-53kg
6x3-81kg - Pretty sure I banged out an extra set by accident, felt strong & really feelin it in the chest, been a while.
Squats
1x5-53kg
1x3-93kg
6x2-111kg - These killed. could not walk properly all day today and am still feeling it big time

happy to be lifting again

[hardcore iv]

Welcome back 100kg+ bench still looks to be in the bag.

[knackers]

hey, yeh i hope so. am aiming to lift 110kg in 9 weeks time.

deads session tonight, <still> sore from monday.
(warmup) - by moving large hardwood sleepers around the house
1x6-73kg
1x3-111kg
6x3-151kg
& 1 set of 6 chinups

[knackers]

Saturday 24th

Squats
1x5-33kg
1x5-53kg
1x5-73kg
6x3-111kg - Was struggling halfway through these, then focused on squeezing shoulderblades together, holding breath on the way down and pulling down on the bar on the way up, helped alot.
Bench
1x8-33kg
1x5-53kg
6x2-81kg - Solid

[knackers]

Week 2

BW - 95kg

26-7
Bench
1x10-bar
1x6-33kg
1x6-53kg
6x4-81kg - tough
Squats
1x6-53kg
1x4-73kg
6x2-111kg

28-7
Chinups - 1x6
Deadlifts
1x8-33kg
1x6-73kg
1x6-108kg
1x4-123kg
6x4-151kg - Straingauge off the scale on these... nailed it though

31-7
Squats
1x6-33kg
1x6-53kg
1x5-73kg
1x3-93kg
6x4-111kg - was hurtin in the warmups sets today! still very sore from deads, but somehow nailed it in the end.
Bench
1x8-53kg
1x4-73kg
6x2-83kg

Stronger than week 1, but will need plenty of rest for week 3!

[knackers]

Week 3

BW - 96.8kg

2-8
Bench
1x8-33kg
1x8-53kg
4x5-81kg - was meant to be 6x5, couldnt quite get there...
1x4-81kg
1x3-81kg
Squats
1x8-33kg
1x6-73kg
1x4-93kg
6x2-111kg - tough, very sore back, still recovering from the heavy squat session last week

5-8
Chinups - 1x6
Deadlifts
1x10-33kg
1x10-53kg
1x6-93kg
1x3-123kg
6x5-151kg -
1x1-151kg (&walked it to the rack)

7-8
Squats
1x6-33kg
1x6-53kg
1x5-73kg
1x3-93kg
6x5-111kg - Back feeling better, but was really strugglin for motivation today...lots of pain
2x1-111kg - addictive pain it turns out
Bench
1x8-33kg
1x8-53kg
6x2-83kg - had a few home made weights on this time, felt heavy..

A difficult but stronger week than last week, next week the dreaded 6x6's...

[JP]

solid work there mate!