Puffwagon Trust me bro...tbh ;) 8===} Gold Donating Members 16,063 Member For: 9y 11m 24d Gender: Male Location: South Australia Posted 31/03/23 03:37 AM Share Posted 31/03/23 03:37 AM Far out man another heavy day finished, I hit my goals for the week which is good considering I'm jumping 2 to 3 programmed weeks per week. I finished week 10 of the program I posted a pic of 3 weeks ago. Haha even the few days off bench since Monday has enabled me to get it in line with the the other stuff. No more jumping weeks for now though, I've made all the 10kg jumps I can and now have to go back to 2.5 to 5kg per week. As tempted as I am to continue the program, a deload week is probably a good idea for next week, then resume again the following week. Happy days 1 Link to comment Share on other sites More sharing options...
Puffwagon Trust me bro...tbh ;) 8===} Gold Donating Members 16,063 Member For: 9y 11m 24d Gender: Male Location: South Australia Posted 02/04/23 07:35 AM Share Posted 02/04/23 07:35 AM Yeah nah no deload lol. Weights are going up so I'll keep going until I start failing sets. Ordered some deadlift straps and a weightlifting belt. Will sort out some wrist, elbow and knee wraps or sleeves soon. May as well send it while the sending is good Link to comment Share on other sites More sharing options...
Puffwagon Trust me bro...tbh ;) 8===} Gold Donating Members 16,063 Member For: 9y 11m 24d Gender: Male Location: South Australia Posted 03/04/23 02:56 AM Share Posted 03/04/23 02:56 AM I just got 200kg for a single on the squat, now I'll start the deload week. If anyone is interested the weight and reps to get there were 20x 20kg 5x 60kg 5x 80kg 5x100kg 3x 120kg 1x 140kg 1x 160kg 1x 180kg 1x 200kg 10x 160kg to finish Now I know it ain't internet strong but it's what any man can accomplish with a sh*tload of work, food and not being a farken pussy when it gets hard and uncomfortable. Haha that last set made me exhale with more boost than usual 1 Link to comment Share on other sites More sharing options...
k31th less WHY; more WOT Site Developer 29,152 Member For: 16y 9m 12d Gender: Male Location: Melbourne Posted 03/04/23 03:40 AM Share Posted 03/04/23 03:40 AM 1x140 all the way to 1x200... that's a huge increase... not exactly normal to do that sort of thing in one session (even after all the work you've done) Link to comment Share on other sites More sharing options...
Puffwagon Trust me bro...tbh ;) 8===} Gold Donating Members 16,063 Member For: 9y 11m 24d Gender: Male Location: South Australia Posted 03/04/23 04:49 AM Share Posted 03/04/23 04:49 AM Think about it this way, if you're going to squat 260kg, you still start with the bar then go to 60, 100, 140, 160, 180, 200, 220, 240, 260. That's 10 sets. I usually do 8 total, 3 very light warm up then 5x5 with increasing weight. You have to go up in reasonable increments to get used to the weight and warm up properly. Today the program called for 5x5 of 100 up to 180. I had successfully done that a week ago on Monday with 10kg less, with 3 reps of 180 on Friday, so doing singles of those weights instead of 5 reps was easy. 200 was rpe 10 but the rest was fine. Cos I need a rest I just tested my max and now will lift half as much for a week. Probably will do a 10 to 20% reset after that and start adding it up a bit more slowly, so I can last longer than 4 to 6 weeks flat out. 1 Link to comment Share on other sites More sharing options...
El Andrew Gold Donating Members 2,036 Member For: 9y 9m Gender: Male Location: Canberra ACT Posted 03/04/23 06:33 AM Share Posted 03/04/23 06:33 AM Probably not quite the right thread but I decided to be less of a FF late last year and just chalked up 10.5kg of weight loss. I'm now a smaller waist than when I was 22. I wasn't hugely overweight but it creeps up on you over time and decided enough was enough.Bit of calorie counting to start off then once I settled into that routine have lifted the exercise. Weekly boot camp in the park (which I've been doing for ages) and now doing a couple of 5-6km runs per week and a decent walk with the dog on the off days.The weight loss slows down after the first few weeks, especially once you up the exercise and start building muscle. But the fat keeps disappearing which is the main thing. 1 Link to comment Share on other sites More sharing options...
k31th less WHY; more WOT Site Developer 29,152 Member For: 16y 9m 12d Gender: Male Location: Melbourne Posted 03/04/23 06:35 AM Share Posted 03/04/23 06:35 AM perfect content for this thread (on this forum) Good work, Andrew! keep up those goals 1 Link to comment Share on other sites More sharing options...
El Andrew Gold Donating Members 2,036 Member For: 9y 9m Gender: Male Location: Canberra ACT Posted 03/04/23 06:39 AM Share Posted 03/04/23 06:39 AM Thanks mate! More on topic - just picked up a TRX trainer (well, the Amazon version anyway). Conscious with all of the running, some upper body work wouldn't go astray.Also if I can build some muscle it will help keep the metabolism ticking over. Link to comment Share on other sites More sharing options...
Puffwagon Trust me bro...tbh ;) 8===} Gold Donating Members 16,063 Member For: 9y 11m 24d Gender: Male Location: South Australia Posted 03/04/23 06:48 AM Share Posted 03/04/23 06:48 AM Good stuff man, get them gains 1 Link to comment Share on other sites More sharing options...
El Andrew Gold Donating Members 2,036 Member For: 9y 9m Gender: Male Location: Canberra ACT Posted 03/04/23 07:05 AM Share Posted 03/04/23 07:05 AM Thanks mate. Actually your earlier post about just getting on with it was around the time I was planning to sort myself out and was useful 1 Link to comment Share on other sites More sharing options...
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