T Nation

Furo's Comeback Log


#462

Thanks guys

Week 50: 5/3/1 Cycle 2, Week 1, Day 4 - Press

Press
45kg: 5
52.5kg: 5 - wrist wraps
60kg: 8 - belt on

Bench Press
100kg: 10x3 - wrist wraps

Pull-Ups
BW: 10,10,8

Machine Row (Pulley)
61kg: 3x12

EZ Bar Curl
40kg: 3x8

Stationary Bike
45min

Bodyweight: 98.1kg

Very good day today.


#463

Nice squats buddy.

Looks close to perfect to me.

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#464

Squats look good - last couple of reps your hips start to rise a bit earlier but not enough to be a problem, just normal fatigue.

Your pressing is taking off!


#465

Thanks guys. Yeah my press has returned to form quickly, but I imagine progress will slow now.


#466

Week 50: 5/3/1 Cycle 2, Week 2, Day 1 - Deadlifts
I'm ahead of schedule, so starting week 2 early

Deadlifts
135kg: 3
150kg: 3 - mixed grip, belt on
170kg: 5 - PR
180kg: 1
190kg: 1
200kg: 1 - YASSS

Hanging Leg Raise
BW: 8,8,5,5,5

Pistol Squats
BW: 3x3

Crosstrainer
30min

Bodyweight: 98.1kg

Well that was awesome, 200kg went up so much smoother than the last time (although that was 3 months ago lol). I actually almost lost my grip for the first time ever, because of how sweaty my hands were. I completely forgot to think about my lats as advised in my deadlift critique thread, because I was concentrating on bracing in my new belt (which is awesome BTW). I'll definitely do that next time.

Also I took my "before" pic for the T-ransformation, but I'll spare you all the horror for now.


#467

Week 50: Summary

Bodyweight: 98.2kg

Training: Awesome, 6 sessions

Nutrition: Poor

Training was excellent this week. For my top sets I got 9, 9, 10, 8 which is very respectable for a 5s week using genuine maxes. The highlight was definitely Friday's 200kg pull.


#468

Week 51: Run

Run
1 mile - PR (lol)

Happy new year everyone! I've got a good feeling about 2017.


#469

2017 Plan

January
My plan is to finish this cycle of 5/3/1, take a couple of days off and then do a mock meet on the 16th of Jan to mark the anniversary of my injury. For the remaining 2 weeks of January my training will be unstructured - my priority will be deadlifts and getting back into kettlebell swings. Throughout January I will avoid all sugar, but my diet will otherwise be flexible.

February
In February I will move to the middle of nowhere and take my kettlebells with me. I will run Dan John's 10,000 Swing routine with a 28kg kettlebell. This routine will be perfect for kickstarting my fat loss, improving my conditioning and working my posterior chain while I can't get to a barbell. Having said that, any opportunity I get to deadlift I will take. In February I will switch to a full paleo diet.

Starting Pictures
Here is my extremely unflattering cold relaxed starting picture. This was taken on Friday morning at a fasted bodyweight of 98.1kg (216lbs).


The T-ransformation 2017 Results
#470

YAAAAAAASSSSSSSSS

You have big arms.


#471

Thank you sir. Yes, 2017 - the return of the 'bell.


Official T-ransformation 2017 Thread
#472

Week 51: 5/3/1 Cycle 2, Week 2, Day 2 - Bench Press

Bench Press
80kg: 3
92.5kg: 3
102.5kg: 6 - top set (wrist wraps on)
110kg: 3 - joker
100kg: 5
80kg: 15

Pull-Ups
BW: 3x8

Crosstrainer
30min

Bodyweight: 98.4kg

I felt really rough for this one - work asked me to stay on until 4am, then I couldn’t sleep so stayed up watching the Eddie Hall Netflix documentary. I had around 5 hours sleep so I’m happy with how my benching went but I couldn’t be bothered with anything else. 110kg for a triple is a log PR excluding the sorcery of Smolov Jr.

First day of the T-ransformation and my bodyweight is up by a pound lol, hope you’re faring better lol @usmccds423


#473

Week 51: 5/3/1 Cycle 2, Week 2, Day 3 - Squat

Squat
70kg: 3
80kg: 3
90kg: 10 - belt on
100kg: 3
110kg: 1
120kg: 1 - PR (265lbs)

Trap Bar Deadlift
167.5kg: 1
187.5kg: 1
207.5kg: 1 (457lbs)
187.5kg: 1

Pistol Squats
BW: 10x1

Hanging Leg Raises
BW: 8,6,5

Crosstrainer
30min

Bodyweight: 98.5kg

120kg (265lbs) is a huge landmark for me because it means my squat is comfortably back to baseline. It may not look like much, but this means so much to me. Thank you everyone.


#474

120kg (265lb) Squat PR


#475

Looked really good!! Looks like you left a lot in the tank as well!


#476

Thank you very much man. Yes I’m now hopeful for a bigger number when I test my maxes properly, but I didn’t think it would be helpful to push it further today.


#477

I don’t blame you there. That is something that I have started to figure out over the past year. Set your PR, whether it’s 5 pounds or 1 extra rep, it’s still a PR. No need to try and diminish your accomplishment for the day by trying to get greedy!


#478

To be honest I really wasn’t expecting to hit 120kg today, I thought I would maybe be able to grind it out on the 16th. I just wanted to enjoy the moment and not sour it with a failed heavier attempt. Although it was definitely tempting! I also spent a good couple of minutes debating whether I should attempt 227.5kg (500lbs) on the trap bar, but decided it would take more from me than it would give back haha.


#479

Nice squat! You’re holding your form well and it was obviously not 100%. Always nice to know that you’ve got some left in the tank for the next session.


#480

Thank you very much :slight_smile:


#481

Week 51: 5/3/1 Cycle 2, Week 2, Day 4 - Press

Press
50kg: 3
55kg: 3
62.5kg: 5 - belt, wrist wraps
70kg: 1
80kg: F

Bench Press
100kg: 3x5 - wrist wraps

Machine Row (Pulley)
54kg: 3x12

There wasn’t a free rack for pressing so I cleaned the barbell for each set. Between the clean and the new belt I really struggled with my breathing on the top set, but I felt strong so went for 80kg which I very almost got. That would’ve been a lifetime PR. Benching felt good.