## At Dawn We Rage.

**Moderator:** Dux

### Re: At Dawn We Rage.

Just going through some thoughts about my upcoming cycle starting on sunday. I want this one to run for longer, maybe six weeks. I'm thinking:

Bench: 7 triples

BNPP: 7 singles

Rows: 5 triples

Deadlift: 3x5

Curls: 3x5

Done three times a week. Aims by the end of the cycle will be to have done:

Bench: 90 kg x 7 x 3

BNPP: 90 kg x 7 x 1

Rows: 120 kg x 5 x 3

Deadlift: 160 kg x 3 x 5

Curls: 50 kg x 3 x 5

This is all beltless, which will be a stark contrast from training everything with a belt on the last few months. I think reaching 7 triples at 90 kg would give me a very confident 100 kg bench, maybe higher, and a few weeks peaking with a belt after hitting 160 kg x 3 x 5 deadlift should give me a belted 200 kg deadlift by the end of the year, which would be nothing short of phenomenal. Also hitting 90 kg for 7 singles beltless should give me a fairly confident 100 kg BNPP.

Bench: 7 triples

BNPP: 7 singles

Rows: 5 triples

Deadlift: 3x5

Curls: 3x5

Done three times a week. Aims by the end of the cycle will be to have done:

Bench: 90 kg x 7 x 3

BNPP: 90 kg x 7 x 1

Rows: 120 kg x 5 x 3

Deadlift: 160 kg x 3 x 5

Curls: 50 kg x 3 x 5

This is all beltless, which will be a stark contrast from training everything with a belt on the last few months. I think reaching 7 triples at 90 kg would give me a very confident 100 kg bench, maybe higher, and a few weeks peaking with a belt after hitting 160 kg x 3 x 5 deadlift should give me a belted 200 kg deadlift by the end of the year, which would be nothing short of phenomenal. Also hitting 90 kg for 7 singles beltless should give me a fairly confident 100 kg BNPP.

### Re: At Dawn We Rage.

**Workout One: Loading Period**

**Bench**: 80 kg x 6 x 3

**BNPP**: 80 kg x 7 x 1

**Rows**: 100 kg x 6 x 3

**Deadlift**: 140 kg x 3 x 3

**Curls**: 40 kg x 3 x 5

### Re: At Dawn We Rage.

**Workout 2: Loading Period**

**Bench**: 82.5 kg: 4x3, 2x2

**BNPP**: 82.5 kg: 1,1,1,1 80 kg: 1,1,1

**Rows**: 105 kg: 6x3

**Deadlift**: 150 kg: 7x1

### Re: At Dawn We Rage.

Workout 3 Loading period

Did this yesterday but forgot to write it.

Bench: 80 kg x 5,5,4,4 85 kg x 2,2,2

BNPP: 80 kg x a few

Rows: 120 kg x lots of doubles

Deadlift on 20 kg plate to get used to movement: Up to 160 kg single, a few doubles with 140.

I'll be starting PL54's deadlift plan on tuesday.

Did this yesterday but forgot to write it.

Bench: 80 kg x 5,5,4,4 85 kg x 2,2,2

BNPP: 80 kg x a few

Rows: 120 kg x lots of doubles

Deadlift on 20 kg plate to get used to movement: Up to 160 kg single, a few doubles with 140.

I'll be starting PL54's deadlift plan on tuesday.

### Re: At Dawn We Rage.

BNPP: 85 kg: 10 singles

Bench: 80 kg x 4, 85 kg x 3,3,3,4,2, 90 kg x 1,1

Rows: 130 kg: 4 singles, 120 kg: 6 doubles

Deadlift ala PL54: Standing on 20 kg plate: 135 kg 3x3

Some reverse hypers

Bench: 80 kg x 4, 85 kg x 3,3,3,4,2, 90 kg x 1,1

Rows: 130 kg: 4 singles, 120 kg: 6 doubles

Deadlift ala PL54: Standing on 20 kg plate: 135 kg 3x3

Some reverse hypers

### Re: At Dawn We Rage.

Powerclean practice: Half an hour of triples with 60 kg and singles with 70 kg.

Beltless BNPP: 60 kg x a few. 80 kg x 1.

Finished with some intervals on the bike.

Beltless BNPP: 60 kg x a few. 80 kg x 1.

**90 kg x 1 = beltless PR.**

Finished with some intervals on the bike.

- Mickey O'neil
- Lifetime IGer
**Posts:**21998**Joined:**Wed Dec 07, 2005 2:49 pm**Location:**The Pale Blue Dot

### Re: At Dawn We Rage.

Thanks Mickey.Mickey O'neil wrote:Congrats on the pr!

### Re: At Dawn We Rage.

Coming down with something. Feeling too ill to train.

### Re: At Dawn We Rage.

Looking over my recent logs, I've been all over the place. I'm not sure why. Not even sure how much progress I've made recently. Starting tomorrow I'm going to be hitting the basic lifts hard and heavy again. The name of the game is progression in weight with solid form to prevent injury.

### Re: At Dawn We Rage.

**Aims to keep me focused:**

These are some aims that I plan on hitting in the next few weeks. I'll need you guys to keep on my back if you see me deviating from the big hard heavy basics too much though. The caveat is that my form needs to be perfect. I may be posting some videos to keep me honest.

**Squats:**110 kg: 5x5, 130 kg: 3x3, 140 kg: 1

**Deficit stiff legs:**140 kg: 5x5

**Deads:**170 kg x 3

**T-bar:**4 plates: 4x8,

**DB incline:**30 kg: 4x8,

**DB shoulder:**30 kg: 5x5

**B-Row:**100 kg: 5x5

**Bench:**90 kg: 5x5, 100 kg: 3x3, 110 kg: 1

**Press:**65 kg: 5x5, 70 kg: 3x3, 80 kg: 1

**Dips:**15 kg: 5x5, 20 kg: 3x3, 25 kg: 1

### Re: At Dawn We Rage.

Began with barbell bench up to some doubles with 90 kg, but it really felt shitty. I may keep it in with some warm up sets and then singles, but it's painful so I may drop it. I have a lot of room to improve on the dumbbell bench, which isn't painful.

Squats: 110 kg: 3,3,2,1,1 (Do some more reps with 100 kg next week)

Bench: Up to 90 kg for 3 doubles

Dumbell bench: 26 kg: 10...... 28 kg: 10. These were pretty easy. Just getting a feel for it.

Dips: BW+10 kg: 5,3,3,1,1

Curls: EZ bar + 32.5 kg: 10..... EZ+25 kg: 10,10

Squats: 110 kg: 3,3,2,1,1 (Do some more reps with 100 kg next week)

Bench: Up to 90 kg for 3 doubles

Dumbell bench: 26 kg: 10...... 28 kg: 10. These were pretty easy. Just getting a feel for it.

Dips: BW+10 kg: 5,3,3,1,1

Curls: EZ bar + 32.5 kg: 10..... EZ+25 kg: 10,10

### Re: At Dawn We Rage.

Good workout today. Beat previous PR's from last time I did this workout.

Incline dumbell bench: 28 kg dumbbells: 13 rep set

Military Press: 65 kg: 7 rep set

Rack pulls: (2 inch below knees): 170 kg: 7 rep set....... 140 kg: 11 rep set

Pendlay rows: 100 kg: 9 rep set....... 90 kg: 10 rep set

Close grip bench: (hands one inch apart): EZ bar + 45 kg: 16 rep set.

Incline dumbell bench: 28 kg dumbbells: 13 rep set

Military Press: 65 kg: 7 rep set

Rack pulls: (2 inch below knees): 170 kg: 7 rep set....... 140 kg: 11 rep set

Pendlay rows: 100 kg: 9 rep set....... 90 kg: 10 rep set

Close grip bench: (hands one inch apart): EZ bar + 45 kg: 16 rep set.

### Re: At Dawn We Rage.

Squats: 100 kg: 8,8

Dips: BW+10 kg: 8,10

Chin ups: 5,3,1,1- embarrassing.

T-bar rows: bar + 90 kg: 8. I think I'm going to lower the weight on these and focus on proper form. Don't want to fuck my back up with them.

Sit ups: BW + 5 kg: 10,5

Dips: BW+10 kg: 8,10

Chin ups: 5,3,1,1- embarrassing.

T-bar rows: bar + 90 kg: 8. I think I'm going to lower the weight on these and focus on proper form. Don't want to fuck my back up with them.

Sit ups: BW + 5 kg: 10,5

### Re: At Dawn We Rage.

Some faggot conditioning.

Swings: 20kg bell: 150 in ten minutes

Not sure these did anything for me except make my back feel like an elephant walked over it

Swings: 20kg bell: 150 in ten minutes

Not sure these did anything for me except make my back feel like an elephant walked over it

### Re: At Dawn We Rage.

Farmers Walks. Weights in kg per hand.

40 kg: 40 feet

50 kg: 40 feet

60 kg: 40 feet

70 kg: 40 feet

80 kg: 40 feet (straps and belt for this one)

40 kg: 40 feet

50 kg: 40 feet

60 kg: 40 feet

70 kg: 40 feet

80 kg: 40 feet (straps and belt for this one)

### Re: At Dawn We Rage.

Workout: 500m row warmup......Deadlift: 5,4,3,2,1....... Dumbell incline: 5x10.........2000m row

C2 Rower: Difficulty 4, 500m in 1:58

Deadlift: 140kg x 5, 150kg x 4, 160kg x 3, 170kg x 2, 175kg x 1

Dumbell incline bench: 30kg dumbbells: 10,10,10,9,8

C2 Rower: Difficulty 10, 2000m in 10:07

I really like the dumbell bench. The only problem is, the dumbells in my gym only go up to 40 kg. I'm pretty sure at the moment I could use the 40 kg's for maybe three reps, but when I get to using them for ten, which I should do within the next month, the only thing I can do is add reps. I guess I could balance smaller dumbbells on top and ask guys to make sure they stay balanced, but that's kind of douchey.

C2 Rower: Difficulty 4, 500m in 1:58

Deadlift: 140kg x 5, 150kg x 4, 160kg x 3, 170kg x 2, 175kg x 1

Dumbell incline bench: 30kg dumbbells: 10,10,10,9,8

C2 Rower: Difficulty 10, 2000m in 10:07

I really like the dumbell bench. The only problem is, the dumbells in my gym only go up to 40 kg. I'm pretty sure at the moment I could use the 40 kg's for maybe three reps, but when I get to using them for ten, which I should do within the next month, the only thing I can do is add reps. I guess I could balance smaller dumbbells on top and ask guys to make sure they stay balanced, but that's kind of douchey.

### Re: At Dawn We Rage.

Or you could worry about that when you can do the 40's for sets of 12 or so...

Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.

Now look. I've eaten a pice of pie.

When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

### Re: At Dawn We Rage.

Thats true. Won't be too long hopefully. I've got a lot of room to grow with these since I'm so new to dumbbells.

### Re: At Dawn We Rage.

Workout: 500m row warmup........ Military Press: 5,4,3,2,1........ Chin ups: Work up to 3RM....... 1km walk at 10% incline

C2 Rower: Difficulty 4: 500m row: 1:47- PR

Press: 65kg x 5, 67.5kg x 4, 70kg x 3, 75kg x 2- PR............... 80 kg x 1- PR. Went for 82.5kg after but it turned into a bit of a push press so not counting it.

Chin ups: Worked up to bodyweight + 5kg for 2 reps. Shameful.

1 km walk at 10% incline: 10:57

C2 Rower: Difficulty 4: 500m row: 1:47- PR

Press: 65kg x 5, 67.5kg x 4, 70kg x 3, 75kg x 2- PR............... 80 kg x 1- PR. Went for 82.5kg after but it turned into a bit of a push press so not counting it.

Chin ups: Worked up to bodyweight + 5kg for 2 reps. Shameful.

1 km walk at 10% incline: 10:57

### Re: At Dawn We Rage.

Congrats on the Press PR, BJ.

What's your bodyweight right now?

What's your bodyweight right now?

Shafpocalypse Now wrote: If I put this pie on end, and spin in, it forms a volume of space similar to a sphere.

Now look. I've eaten a pice of pie.

When we spin the pie again, the area cut out of the volume of the sphere equals fitness.

### Re: At Dawn We Rage.

Thanks Damien. I'm around 91kg now.Damien wrote:Congrats on the Press PR, BJ.

What's your bodyweight right now?

### Re: At Dawn We Rage.

Things were awesome today.

Workout: 500m row warmup... work up to 1RM BNPP...... 140kg deadlift, AMRAP in 30 mins

500m row

BNPP: Work up to 100 kg: Massive PR!

Deadlift: 74 reps with 140 kg in 30 mins

Workout: 500m row warmup... work up to 1RM BNPP...... 140kg deadlift, AMRAP in 30 mins

500m row

BNPP: Work up to 100 kg: Massive PR!

Deadlift: 74 reps with 140 kg in 30 mins

### Re: At Dawn We Rage

Back from Amsterdam. Between the three of us, over four days, we got through about 25 joints, 60 pints, 30 whisky's and two shitty strip clubs. I'm still in recovery mode.

To make matters worse, the gym closest to my house has shut for a couple of weeks, and I can't be arsed to go all the way into town to my other gym at the moment. I think for the next couple of weeks I'll just use my 20kg kettlebell, and my farmers walk bars. My sister has a membership at the virgin active around the corner from me, so I may use her membership to get a guest pass, but I'm just not feeling the gym so much at the moment.

Today I did some swings, and then used one of the one meter long farmers bars as a barbell and did some close grip floor presses, some military presses, some rows, and some touch and go deadlifts. The bar itself is a non revolving piece of 2 inch pipe.

To make matters worse, the gym closest to my house has shut for a couple of weeks, and I can't be arsed to go all the way into town to my other gym at the moment. I think for the next couple of weeks I'll just use my 20kg kettlebell, and my farmers walk bars. My sister has a membership at the virgin active around the corner from me, so I may use her membership to get a guest pass, but I'm just not feeling the gym so much at the moment.

Today I did some swings, and then used one of the one meter long farmers bars as a barbell and did some close grip floor presses, some military presses, some rows, and some touch and go deadlifts. The bar itself is a non revolving piece of 2 inch pipe.

### Re: At Dawn We Rage.

Military Press: 70 kg: singles and doubles up to 20 total reps

Trap bar deadlift: 140kg: 10 reps....... 180kg: 5 reps........ 210 kg: fail

Curls: EZ bar+ 30 kg: 20 total reps

Trap bar deadlift: 140kg: 10 reps....... 180kg: 5 reps........ 210 kg: fail

Curls: EZ bar+ 30 kg: 20 total reps